How to Cut Down Food Gradually to Maintain Your Sanity !!

Alot of people think that "deprivation" is the only way to lose weight. Not true ! It's the food "choices" you make that are the key to success.

Don’t deprive yourself—reward yourself by eating foods that keep you healthy, full and energized. These are a few of the easiest ways to stay on track:

Eat a breakfast that’s fit for a king.
Make a big bowl of oatmeal, fresh fruit and cinnamon, or egg whites, avocado and whole grain toast. Fill yourself up with nutritious food so you can focus on hundreds of emails and meetings throughout the day instead of your rumbling stomach.

Make time for tea.
Swap coffee and cream (or, that mocha frap/vanilla latte you’ve been treating yourself to) for flavored green tea. It tastes good, it’s loaded with antioxidants and Vitamin C, and it won’t leave you with the pain of caffeine withdrawals. (because even green tea has caffeine!) 

Toss the box.
Eliminate processed food all together. If the idea of calorie counting is too daunting, just get rid of everything processed. This includes Deli Meats !!  These are full of nitrates (why do you think they last so long ????)  Plus they are FULL of sodium.  THINK about what you are buying and READ the labels.

Eat when you’re hungry, but make sure you pick real foods like whole fruit, vegetables, hummus, or cottage cheese.

Start snacking.
Don’t ignore the afternoon snack slump (see above) or you’ll just end up binging. Embrace the fact that you’ll want something to nosh on around 3pm and plan ahead so you don’t hit the vending machine. I see people do this all the time at my work...Power Balls; healthy almonds and Nut Butter with Apples.....SOOO many great snacks so don't be lazy and plan ahead !!
I take alot of flack for my huge "Fred Flintstone" lunch bag I cart around daily, but it's always my "go-to" and I am never caught without something healthy in case my planned day goes off the rails ! Think about your schedule the day before and use Sunday as your weekly food planning day !

Make dinner an event.
For dinner, make a meat-free, hearty winter salad with ingredients like arugula, quinoa, butternut squash, pumpkin seeds, and Gorgonzola. Meals that feature root vegetables and grains as the ‘main event’ will fill you up without any guilt.

If you are counting calories, and you find yourself cheating by having bites of things that “don’t count,” you should estimate every bite of your colleague’s doughnut or your boyfriend’s burger to be about 50 calories. This is probably overestimating, but it will make you think twice about taking “just one bite.”  It DOES matter and every thing you eat can have its consequences later on !  

If you are working out regularly, then you can balance your meals and diet a little differently and taper/increase proteins/carbs for training requirements. (for example - you can fuel up for a marathon/race pre event). If you know you are going to do a long run then it might be OK to enjoy a creme brulle dessert the night before !

"Inspire, Create, Motivate"

The Power of CHIA Seeds !!!!

I know - I know ! You are already cracking the Chia Pet Jokes BUT you are right in that they are the same seeds !
For centuries this tiny little seed was used as a staple food by the Indians of the south west and Mexico.  Known as the "running food", its use as a high energy endurance food has been recorded as far back as the ancient Aztecs.
It was said the Aztec warriors subsisted on the Chia seed during the conquests. The Indians of the south west would eat as little as a teaspoon full when going on a 24hr. forced march. Indians running form the Colorado River to the California coast to trade turquoise for seashells would only bring the Chia seed for their nourishment. 
   If you try mixing a spoonful of Chia in a glass of water and leaving it for approximately 30 minutes or so, when you return the glass will appear to contain not seeds or water, but an almost solid gelatin. This gel-forming reaction is due to the soluble fiber in the Chia. Researchers believe this same gel-forming phenomenon takes place in the stomach when food containing these gummy fibers, known as mucilages, are eaten. The gel that is formed in the stomach creates a physical barrier between carbohydrates and the digestive enzymes that break them down, thus slowing the conversion of carbohydrates into sugar.
 In addition to the obvious benefits for diabetics, this slowing in the conversion of carbohydrates into sugar offers the ability for creating endurance.
Carbohydrates are the fuel for energy in our bodies. Prolonging their conversion into sugar stabilizes metabolic changes, diminishing the surges of highs and lows creating a longer duration in their fueling effects.

Chia seeds are FULL of Omega-3 fatty acids, protein, dietary fiber and oil. They contain more then 3 times the amount of Omega 3 then Flaxseed ! 

 

Chia seeds can be eaten raw in salads or cereals. They can also be added to breads or muffins and cooked. Ground chia seeds can be added to foods as well.

You can buy Chia Seeds at Bulk Barn or any health food store. Some local grocery stores stock them in their health products aisle as well ! They are not cheap but a little goes a long way.

 

SO - here is your FIRST Chia Seed Recipe !!!  PB & Strawberry Jam Sandwich !

 

For all of you PB&J lovers out there, here is a recipe that will promote fat loss, boost energy, and fend off soreness courtesy of Oxygen magazine (one of my all time favorite Fitness mags)
It is made with chia seeds with which 1 tbsp. contain 1.2 grams of ALA (alpha-linolenic acid), and is an anti-inflammatory omega-3 fatty acid. These tiny seeds are also packed with ...a good source of an endurance-boosting flavonoid called quercetin.

PB& Strawberry-chia Jam Sandwich

 

Enjoy!

 

"Inspire, Create, Motivate"

1/2 tbsp. chia seeds
2 oz. water
8 frozen strawberries, thawed
1/4 tsp. orange zest
1 slice whole-grain bread
1 tbsp. raw natural peanut butter or almond butter

1. combine chia seeds with water in a bowl and whisk vigorously for 30 seconds and set aside for 20 minutes until a gel is formed.
2. mash the strawberries with a fork, and add the orange zest, mix together.
3. combine gel chia seeds with the strawberries.
4. spread 1 tablespoon of nut butter on slice of toast, and add 2 tablespoons of jam.

2012 - Don't Make a Resolution...Make a "To Do" for YOU !

The pressure is always on this time of year to make Resolutions but to be honest, more and more people (myself included) don't believe in them.  Why ?  First of all, too much pressure to put on yourself when 75% of all resolutions end up kicked to the curb.  Secondly, you should be attempting to live a better lifestyle and focusing on "what can I do better" EVERY day !!! 
One thing you can begin doing is make a daily list (I do this) and list 5 things you want to try to get accomplished on that day.  It can be anything from work related to health, to family committments, etc.  But each one you tackle, cross it off your list. (the action of crossing it off is a GREAT feeling in itself!).
This time of year is predictable.....the gym becomes FULL with all the "newbies" streaming in with their gift certificates and resolutions to get in shape !  Less then 2% are there in March....I have been watching them drop like flies for 10 years. Most of them don't ask for help and go too hard too soon and injure themselves and motivation drops off. 
A good gym should provide personal training session with a new membership but then after three or four, most new clients are left to monitor themselves or must hire a trainer for continued success.

Hiring a personal trainer is NOT a luxury - sometimes it is a valuable choice that can lead to wonderful life changes.  I hired a personal trainer 10 years ago and she became not only a friend  and show me that anyone can transform themselves, but also inspired me to follow in her footsteps.
con't below...



One of the best things you can do is start a "motivation board" - put in up where you will be see it every single day !  You can put pictures, quotes, travel spots you wish to go to....anything that makes you happy.  BUT you should include a picture of at least ONE goal and your step by step plan of how you are going to get there !
 Then reward  yourself when you get there !
The feeling of this is like no other drug !  It's similar to the "runners high" that any of you that run understand....the more you do it, the more serotonin and endorphins increase in your body making you crave it more and more !

SO - make your "To Do" list today and start your Motivation Board as well !!!

As always, I am here to help !

Happy New Year, Happy New You !

"Inspire, Create, Motivate"

Get Fit: 10 Ways to Get Your Fitness Game Plan Going for the New Year (Or Anytime)!

Are you thinking about it yet? You probably will be soon... once all the eggnog wears off and your holiday hangover starts to give you pangs of guilt.
I see so many people indulge frequently and say 'well it's the holidays'; or "one won't hurt" or we'll share dessert...IT ALL ADDS UP !
But fear not. Here are 20 ways to get you started up or back on track to a healthier, fitter lifestyle. READ ON !

1. Write Your Goals Down And Be Specific - Don't just write, "I'm going to lose 20 pounds by summer," or "I'm going to watch what I eat," or "I'm going to start exercising three times a week." You need to have a specific game plan. For example, "I'm going to lose 20 pounds in six months by following the Eat-Clean diet book, doing three spinning classes a week at the gym and hiking on the weekends." Tosca Reno's book referenced above is one of best ways to start !
2. Inspire Yourself -  Many people think they just can't do something and immediately set up road blocks. Think back to your past successes or achievements. What did you do to accomplish those goals? Everybody has some great achievements. Maybe it was a promotion to higher position, an athletic feat or overcoming a tough obstacle in your life. Recall the frame of mind you had then and practice going there when you need to motivate.  Try putting up a picture of someone that inspires you and you would like to model. I have pics all over my gym of fitness legends that inspire me !!!
3. Build Your Confidence Without Breaking Your Stride - It may sound weird, but don't be an overachiever too soon. Make your first set of goals for 2012 easy to achieve. 
 So set the bar low and gradually raise it. You may even feel like you're holding yourself back a little. Believe me, this is much better than doing too much too soon and burning out early -- or worse, getting injured and losing all you've gained. Trust me, I see this all the time in with people I train and also these boot camps that pop up all over the place !  A newcomer will come in with guns blazing and doesn't heed my warnings of taking it easy at first. By the halfway point (if they make it that far) they're turning red and gasping for air. Rarely will I see that person again.
4. Workout Buddys - Get Some !  - If your co-workers, friends and spouse are couch potatoes or fast food junkies, it's time to turn the mirror on yourself. You probably have at least a few unhealthy habits, too. You do need to surround yourself with like-minded people. They will help motivate you ! Lots of companies now have in-house programs that are incentive based as well.
5. Be A Vain, Selfish Egomaniac !  - Yes you read that right !  I meet too many people that put everyone else above themselves and their health. Once you start taking the steps towards your health and fitness goals by going to the gym or exercising most days of the week and taking control of what you eat, some people might actually say you're being vain, selfish and all about you.  Helloooo??? The problem with being healthier, losing weight and getting fitter is what, exactly?
Tell yourself, "Taking better care of myself will ultimately make me a better spouse, parent, friend and worker."
6. Mind Your Mindlessness - I advise ALL my clients to keep a simple log or a journal of everything you eat. People tend to eat more than they think and slowly but surely weight -- well, fat actually -- creeps up on you. It's also a fact that most people tend to underestimate how many calories they're consuming. Don't just try to keep track in your mind. You'll spend more time trying to remember every bite you took than it would take to just jot it down. There are great apps available for your iPhone or smart phones too like Livestrong, Calorie Counter, Perfect Diet Tracker, etc.  If you tend to be an emotional eater (someone who eats even when they're not hungry or eats when they experience certain feelings - and I know a few....), write down what you're feeling when you eat. You'll probably notice a pattern like going after sweet, sugary treats or fattening comfort foods when certain feelings are triggered.
Being able to identify this will help you get your bad eating habits under control.  Also, put down the People, US, and Oprah Magazine and get active ! 
7. Sign Up For An Event Or Lessons - Dancing is extremely popular and a great way to get in shape if you stick with it. If you are a "class" person - sign up for Zumba, or a Yoga Class to keep you moving.
8. Expect The Unexpected - It WILL happen.....but you can be prepared for setbacks and mishaps. There are going to be days where you have to work later than you expected and miss your spinning / exercise class at the gym. Of course your co-workers will inevitably order pizza or bring in doughnuts when you have a chicken salad and lentil soup waiting at home. Be prepared by keeping healthy snacks in your desk, or know the healthiest options at the pizza place near your office, so you can order that instead of pepperoni.  THIS is when you need to really dig deep and muster up the will power !  Trust me you will be glad you did.  I just experienced a pot-luck at my place of employment and watched countless people over-indulge and eat way too many sweets only to feel guilty and stuffed after.  It's not worth it - especially when you consider what you have to do to make up for it !!
9. Don't Be Too Proud Or Embarrassed To Ask For Help - You are most likely surrounded by people that are knowledgeable about diet, and exercise.  Or Hire It !!   If you are fortunate enough to be able to hire a personal trainer and/or nutritionist, by all means do it!
If everyone had the ability to design workout programs and diet plans, people like me would be out of work.  There are other options too. Sign up for a meal delivery plan -- there are more options now than ever for tasty, healthy food. You'll be surprised at how many are out there once you Google "meals delivered to your home."  Not only will all your calories be counted for you, making it much easier to lose weight, but you'll also find yourself with a nice big chunk of extra time.   If time or budget are the issues, there is no shortage of great workout DVDs that you can do right at home and are very cost-effective.  Many are even on demand through your cable or satellite provider.
10. Treat Yourself The Way You Want Others To Treat You - You wouldn't berate your best friend or your child or your pet if they slipped up... would you? If you have a bad food or fitness day (or even a bad week), talk to yourself the way you'd want your friends or spouse to talk to you -- with compassion.  Tell yourself it's okay, and that even the best of us have slip ups.
Put it behind you, let it go just like you did with 2011, and look towards your next meal or next workout. Get back on track!

Welcome to the new you !   Now print this out and tak it on your Motivation Board you are going to create !!

As always, I am here to help !

"Inspire, Create, Motivate"






 

Why Sugar Makes Us Tired and What You Can Do About it !

 

Those sugar highs you think you get are likely a figment of your imagination. In reality, they're more like sugar sedatives. Jonah Lehrer, writing for Wired, points out that orexin—a brain chemical that keeps you feeling awake—is inhibited when you consume sugar. Fortunately, there's a fix.
Lehrer points out a study looking at the effects of different foods on orexin that discovered that while sugar lowered orexin levels in the brain (which creates a tired feeling) and protein excited the orexin cells into production mode (generating a feeling of alertness):

The last sequence of experiments explored the impact of different nutrient combinations on the orexin system. Although the scientists assumed that the inhibitory presence of glucose would more than compensate for the excitatory influence of protein, that hypothesis turned out be incorrect. Instead, consuming even a little protein canceled out the curse of sugar, especially when the foods were consumed simultaneously. (When the animals ate protein first, and then swallowed a chaser of glucose, orexin neurons still showed a decrease in activity. So make sure your dessert has some protein in it.)

This research is just further evidence suggesting that what we eat isn't about calories in and calories out. The content of our meals really matters. Furthermore, it's worth noting that sugar isn't a great substance regardless of the presence of protein.

Studies have taken a close look at sugar and how fructose isn't digested like normal food.

You're better off staying away from the stuff in general, but at least you can deter some of the negative effects by including a little protein in the mix.

Overdue it on the Holidays ????

Overdo the holiday?     It happens.
But don't wait until January 1 to get back on track -- climb back on the wagon today!  That way you will be ready for Christmas temptation !
It's so easy to let one holiday derail you with a huge meal, a long weekend and not enough exercise.
I'm often asked, "What can I do to help me lose weight and/or improve my health?"
I'd definitely make my recommendations based on a list of common items that seem to always be repeated

1. People have absolutely no idea how many calories their body really needs (and how many more they are actually taking in)
2. Skipping breakfast and, often, many other meals!
3. Didn't eat enough fruit or vegetables
4. Didn't eat enough protein (lean protein)
5. Didn't eat enough whole grains
6. Ate too much white stuff: white flour, white pasta, white sugar, white rice, simple carbs
7. Didn't feel they had time to plan ahead -- they found themselves grabbing something quick for a meal -- often consumed in the car or at their desk
8. Often had enough calories in beverages alone to meet their daily caloric needs -- but didn't drink enough water
9. Didn't exercise enough (if at all) !!!
10. Prioritized their spouse, partner, children and/or their jobs over their own health and well-being

These 10 factors are always the key factors that people need to pay attention to.

1. Learn your body's calorie needs -- you must burn off more calories than you are taking in
2. Don't skip meals -- you must develop a regular eating schedule of three meals and two or three snacks per day
3. Eat plenty fruit and vegetables
4. Eat plenty of lean protein - rule is one gram/per body weight (at time of starting a program)
5. Eliminate white stuff: white flour, white pasta, white sugar, white rice, simple carbs
6. Choose whole grains
7. Plan ahead -- your meals, your snacks and your exercise. Sunday night...plan / prep your weekly lunches and dinners if you can.   YOU will feel so much better and less tempted to go to vending machine or the deli counter / eating processed foods becomes too easy and too unhealthy !
"If you don't plan ahead, you plan to fail."
8. EAT your calories, with the exception of milk
9. Include exercise as part of your weight loss plan- remember - 20 min. per day / 3 days a week is a great way to start !
10. Prioritize your health and well-being; if you don't have your health, you can't take care of your loved ones and do your job !
Example of 2000 Calorie a Day Meals -
2,000 calories divided up throughout the day is to divide 2,000 by 4 = 500 calories.
(Snacks included)
That means:
Breakfast = 500 calories
Lunch = 500 calories
Dinner = 500 calories
2 snacks = 500 calories / 2 = 250
You can choose to have your two 250 calorie snacks in the morning, afternoon or evening -- whatever works best for your schedule and energy level.
Don't Snack at night and keep a food journal for two weeks !  You will be surprised what you put into your mouth !

As always - I am here for you !

"Inspire, Create, Motivate"

Workout Motivation: You're Too Legit to Quit

Just as yo-yo dieting is bad for your waistline, having an on-again, off-again relationship with working out wreaks havoc on your health. Stay on track with these tips

Work out like crazy. Slack off. Work out like crazy. Slack off. Sound familiar? It's natural to ratchet up your routine when a big event is on the horizon (think wedding, high school reunion, or beach vacation - how many people come to me for that reason !! ) but taking a hiatus when it's over can mess with your weight and your health: An irregular exercise pattern can raise your body's natural set point (the weight your biological system naturally tries to maintain) and make it harder to dip below that number.

And research shows that bouts of vigorous exercise followed by weeks of inactivity can increase fat levels and put excess strain on your cardiovascular system.

"When you don't exercise regularly, bursts of intense activity require your heart and lungs to work much harder than they are used to," says Drusilla Rosales, R.D., a researcher at the Exercise and Metabolic Disease Research Laboratory at the University of California at Los Angeles. "They never have an opportunity to gradually adapt to your exercise regimen."

And the damage isn't just physical. Yo-yo exercising exhausts you emotionally and psychologically, It's hard to drum up the motivation to start a workout program (yet again) when you feel like you'll fall short of your goals (yet again). But your relationship with exercise doesn't have to be so hot and cold.

Adjusting your mindset and adopting an effective, yet sustainable, routine will keep you moving all year long. I've heard ALL the excuses - you need to be strong !

Set &Tweak Your Goals
Goals are good—they're what get people through everything from grueling strength workouts to marathons. But one that's weight specific ("I want to lose 10 pounds") often leads to a pattern of yo-yo exercising.

Here's why: Either you get frustrated because you haven't met your goal, and you quit—or you meet your goal, quit, and gain the weight back.

Keeping a magic number in mind may work temporarily, but if you want to shed extra pounds and keep them off, you need a broader goal.

Consistent exercisers who see working out as part of their lifestyle, rather than as a way to change their appearance, have the most success keeping weight off !

So shift your focus from the scale and think of all the other ways you benefit from exercise.  For example, it raises your energy, lifts your mood, and makes you feel stronger and healthier!  It enables me to do a better job !

 If getting slimmer is still your top priority, set a goal of fitting into a smaller size instead of hitting a certain weight. Because you gain lean muscle from working out, weight loss doesn't always register on the scale right away. But your clothes will start to feel looser, and that's all the encouragement most women need to keep on going.

Change It Up
People tend to go on kicks—I'm going to start running! I'm all about Spinning! I am going to do Yoga ! I am joining Bootcamp ! —and do nothing but that one activity until boredom lands them back on the sofa, where they stay until a new fitness trend piques their interest.

Instead of having an exclusive, short-term relationship with just one activity, rotate your workouts. Doing too much of one thing not only leads to boredom but can also cause you to plateau.  Variety is the key to seeing results—using muscles in different ways burns more calories and boosts your metabolism. 

 So mix it up early on, before you have a chance to get bored. To make your alternate activity days feel purposeful, pick something that complements your primary workout. That means if you're on a running or biking kick, try mixing in yoga sessions to loosen and lengthen your muscles. Or hit the pool, where you'll build endurance while giving your running or biking muscles a break.

Ease into It
When you're pumped about a new fitness routine or you have a short amount of time to get in shape for an event, you may be tempted to work out hard seven days a week. But being too gung ho from the get-go could end up backfiring, leading to injuries and burnout (meaning you're too mentally and physically spent to continue with your routine).

Avoid getting sidelined by taking it slow, gradually increasing exercise volume and intensity. Start with two or three days of training a week for two to four weeks, After that, you can slowly add extra training days. Just be sure to alternate intense workouts with light ones and take one day off a week.

Recovery days are essential—that's when your body rebuilds itself and makes strength gains so you can continue to push yourself to get better results.

Rest time also gives your head a much-needed breather. We tend to underestimate the kind of mental energy that staying motivated and sticking to a routine takes.

Just as you can run low on physical energy, you can run low on mental energy. You need to scale things back or rest to avoid burnout.

Rewards - are IMPORTANT !
Set small but attainable "reward" thresholds - and each time you achieve your goal (10 lbs down, etc.) give yourself a reward (massage, new pair of jeans, etc) and then you will rewire your brain to "want to achieve goals" !  

Train your Body - Train your Mind!
 Eventually you won't want the things that are bad for you !!!  Think of how much better you will feel and how proud you will be of your rockin' bod !

As always, I am here to help !

"Peace, Love and Fitness"

 

Are YOU a TOFI ????? Why Pre-Diabetes is affecting Skinny Gals

Most people associate Type 2 Diabetes with a sedentary lifestyle and poor diet.  The Canadian Diabetes Assoc. estimates that 1 in 9 adults has diabetes or "pre-diabetes."
There is however a disturbing trend emerging which is the increase in Type 2 Diabetes in younger woman.  Why ? 
TOFI - Thin Outside, Fat Inside. It is nearly undetectable from a person's appearance and some people are good are hiding their weight with clothes.  TOFI happens when fat that would normally build up under your skin (thunder thighs!) attaches or "gloms" onto your abdominal  organs instead.  This type of fat is way worse then any muffin-top chub - as it can cause inflammatory substances to affect your liver and pancreas, and lower your insulin sensitivity, which puts you at risk for Type 2 Diabetes.   With "TOFI" - you might look slim,but your insides are behaving as if you are obese.
The biggest 'Skinny-Fat' risk factor ?  Neglecting Exercise and regulating your weight through food choices alone, a behavior I see more often then not. People cut corners, say they "don't have time because they are so busy." 
Breaking a sweat is THE key to to lowering blood sugar because even moderate exercise causes muscles to to suck up glucose at 20 times the normal rate. Regular exercise is also the only way to shed visceral fat as well.  
Yo-Yo Dieting and "cleansing" diets (which I HATE and tell anyone who will listen how very dangerous they are), can also cause another big TOFI and diabetes risk.  Each time you lose weight through dieting, you also lose muscle.  And each time you regain that weight, you gain ONLY Fat ! In other words, Yo-Yo dieters lose the muscle mass that would help them burn visceral fat and control blood sugar - a Type 2 double whammy ! 
The other issue is daily stress - we all have it - but some people take it home with them instead of leaving it at work.   When your mind is stressed, your body produces cortisol - the stress hormone which wreaks havoc on your blood sugar by elevating it to a dangerous level.   It can also mess with fat storage and lead to fat increase. 
If you do not have a genetic pre-disposition to Diabetes - then take a hard look at your current lifestyle and exercise regimen (or lack of it) - quite simply - there is NO reason why (unless you have a medical condition that stops you) YOU should not be exercising at least 20 minutes daily.  You won't win that argument with me - I work a full time job and train clients on the side and weekends !!
Cutting your Chances :  How to Do it ?
1. Hit the Weights - even 2 hours a week will begin to put yourself on the right track ! Hire a trainer if you need that initial "push" and direction.
2. Get Some Sleep - you need at least 6 - 8 hours / night.  Keep your bedroom 68 degrees at night to allow your body temp to be a more relaxed mode which is condusive to a better nights sleep.
3. Fiber Up - The rough "stuff" isn't just good for digestion, it's also good for curbing post-meal sugar spikes by slowing down the flow of glucose into the bloodstream.  Go for fibre rich fruit next time you are craving a sweet (raspberries, pears etc.).
4. Chill Out - Chronic Stress is a killer - take the time every day to chill out and zone out from your day - even 15 - 20 minutes of Pranayama (breath control) < this is a yoga term and Yoga is something I fully endorse to relax !!   If you master Pranayama you can then get to Savasana (which is the zen state of relaxation) any Yoga junkie will rave about !  
5. Embrace your Omegas - by now you should ALL be taking an Omega 3 supplement every day !!  It helps improve insulin sensitivity as well as Cardiovascular health
6. If you smoke - STOP NOW - nothing good can come from sucking in cancerous chemicals into your bloodstream. 
7. Do the D - Take 400 IU of Vitamin D daily - especially now that our level of sunlight is decreasing. 
8. Spice things Up - Cinnamon of all things has been proven to reduce blood sugar levels as well.  It may also assist in helping insulin do it's job more effectively.  Sprinkle some in your morning coffee or granola !

As always, I am here to answer your questions ! 

"Peace, Love and Fitness" 

Do the Calorie Counts work on Cardio Equipment ????? What's YOUR Target Heart Rate ?

I am often asked if the Electronic Readout / Calorie counts on Gym Cardio Equipment is accurate ??  

Unfortunately, the number of calories a cardio machine shows you burning is usually off by 10-15%!  
It can be off by even more if you don’t input your age and weight.    For a more accurate calorie burn reading, I highly recommend using a Polar Heart Rate Monitor, Garmin Heart Rate Monitor or dotFIT’s Exerspy.    If those are not available to you, when you do cardio make sure you enter your details (age and weight) into the machine and take 10% off the final number of calories the machine says you’ve burned.
Another great idea to maximize your Target Heart Rate is to take your "resting HR" before you begin your exercise (it will vary depending on your age and fitness level) - mine is 66 bpm (which is low/fit).  Then take it half way through your cardio session.

You can also use the Chart below to monitor your preferred / maximum Target Heart Rate.  i.e - Women Age 40 - Aerobic THR should be 130 - 149 bpm with Max being 167 - 180 bpm.

I try to get my THR up to between 143 - 150 and that is a great session for me at age 46 !

EVIL HALLOWEEN CANDY !

Those little Halloween candies looking at you from the bowl, little, bright colored and just jumping up with the sweet chocolate that you know that you love so much are very very evil. You know you want one, you yearn for one or two but as you try you just can not say no….or can you?
Halloween candy is some of the worst stuff that you can eat. It is small so you do not worry too much about the calories (even if you eat 20), it is high in saturated fat, and there is so much around at this time of year that it is hard to avoid. In fact it would be hard to find an office building anywhere in america that does not have a few bowls of Halloween candy lieing around on November 1st.
Here are the calories for some Halloween candies:
Nestle’s Crunch – Fun Size 3 bars=210 calories
Peanut M&M’s – Fun Pack 2 bags=80 calories
M&M’s – Fun Pack 2 bags=180 calories
Snicker’s – Fun Size 2 bars=160 calories
Milky Way – Fun Size 2 bars=150 calories
Kit Kat – Fun Size 2 bars=100 calories
Hershey Chocolate Bar – Fun Size 1 bar=90 calories/ 5grams of fat
Reese’s Cup – 1 cup=80 calories
Butterfinger – Fun Size 1 bar= 100 calories
Twix – Fun Size 1 bar= 80 calories
York Peppermint Pattie – 1 pattie=70 calories
Twizzlers – 1 treat size pkg= 45 calories
Almond Joy – 1 snack size bar = 90 calories
Milk Duds – 1 treat size box = 40 calories
Butterfinger – 1 snack size bar = 100 calories
Milky Way – 1 snack size bar = 90 calories
SweetTarts – 1 treat size pkg. = 50 calories
1 Tootsie Pop – 1 pop = 60 calories
1 Tootsie Roll – 1 small roll = 13 calories
Note: Calorie content is based on 1 serving of Halloween snack or fun size packages, not full size servings found in the candy aisle.
If you are not worried about all of these extra calories over the next week that is fine, but if you would like to avoid Halloween candy and the calories that they offer here is a few tips.

1. Change the way that you think about the little Halloween candy. Most of us will associate these candies with childhood and that carefree feeling, instead think of them as something that will raise your blood sugar and make you jumpy.
2. Eat properly so you can stay away from Halloween candy. If you keep yourself on track for eating then avoiding the Halloween candy is easier because you will not be hungry.
3. Only buy the Halloween candy that you do not like. What may be tough for someone to resist may not be too hard for you to resist.
4. Decide what you are willing to eat ahead of time. Look at the list above, there are some good decisions that you can make that will stop you from making this a weight gain holiday by eating the right Halloween candy. I am a big fan of Tootsie Rolls and those are apparently OK to eat.
5. Just stay away. there is some willpower involved in not eating the things that we are not supposed to eat. Have some willpower and you can stay away from treats, it is only a one week holiday anyway, right?

Have YOU Donated Blood ? How Heathy are YOU ?

Went Oct. 21st to donate blood !  First time for me !  Did it for a friend who's mother is same blood type.  I am a "fainter" as they call it...usually faint at the site of blood...however it usually happens when it's something "traumatic" (cut myself, or someone else does etc.). Anyway...gave blood and then passed out right after they pulled the needle out of my arm !  I couldn't believe it !  I awoke to 4 nurses fanning me and calling my name !  The nurses were wonderful and told me that I was not the first person that had had that happen that day !  Some people just seem to have bad reactions and I am one of them. Sad part is that they recommended that I don't ever do it again as I would most likely have the same thing happen !  So my first time was my last time !  But I've got the sticker to prove it !     At least I was able to give the blood and help 3 people in doing so !    

However, what I did learn is alot of healthy stats about myself.  They obviously do alot of screening pre-donation as well as take your BP and pulse.  I was interested to know the results. Hemoglobin: 130 (measures the red blood cell count and can detect if you are anemic) I was told mine was on the high side which is extremely good as 120-125 is the norm.   Resting Heart Rate: 66 bpm - excellent   BP: 112 / 58 and Temp: 36.2 .  All great healthy results. 
I am always measuring whether the supplements and diet I follow are helping / hindering me ? I do NOT eat much red meat (maybe once a month and therefore supplement the iron in both supplements and leafy greens.   I also take a lot of vitamins and training supplements. 
There is alot of confusion out there these days what we should / should not take as well as the vitamin controversy as well.  I am happy that my nutrition lifestyle is paying off !

Nutrition and knowledge of it is one of the most important pieces to the puzzle in achieving your fitness goals.
LYL - Learn Your Labels !
One of the biggest problems I see is people not reading a nutrition label.  About 6 years ago Canada was mandated to show Nutrition Labels on all products.
It's important to make sure you educate yourself on reading them properly !
Take a look at the Label Below.

What you need to begin with is the First Line :

Servings Size - look for the amount of serving - 1 Cup, 1 Litre, 100 mgs. etc.

This is the first key in knowing how much PER SERVING you are getting in the list of ingredients on the list below.

The ENTIRE product you are holding in your hand is often not as healthy as you think !

Fruit Juice, Cereal and Yogurt  are good examples - as they can contain high amounts of Sugar per serving.  Remember; you may have a litre of milk in your hand, but 500 mgs of it may contain a ton of sugar and fat !

Yogurt especially as Plain Greek Yogurt is fine -but once you add fruit and honey to it or "fruit on the bottom" there is a huge amount of sugar !

Total Fat - very important to check this as you will see food sold as "reduced fat" - NOT SO !  Reduced Fat does not mean Fat Free and usually the Sugar content is still high ! Be aware !

Sugars - Anything over 8 grms of Sugar per serving is on the high side !  Be aware again what your serving is ??

Nutrients - Learn how much vitamins and nutrients are per serving as well. 

I see way too many people think low fat or reduced fat or "organic" means it is healthy but again educate yourself on reading all labels and you will be ahead of the game in working towards your nutrition goals.

5 Ways to Stay Motivated for your Workouts !

Most people start off with a "gung-ho" attitude towards their workouts and fitness regimen.  THEN it gets derailed.  WHY ? Most often people let life get in the way !
No matter how good your workout intentions are, it's all too easy for life to intrude and stomp all over your plans without a backward glance. But it doesn't have to be that way.  I've learned that the best way to ensure that your sweat sessions actually happen is to remove potential roadblocks ahead of time—in other words, make it so easy to exercise that working out becomes a foregone conclusion.

 

Schedule Your Workouts -

 

Let's be realistic: If your life is anywhere as busy as mine (and I bet it is), exercise just isn't going to happen unless you map out time for it. 

You need to  plan your workouts on Sunday evenings for the coming week. Here's the key: I always try to schedule an extra session so I if I do end up canceling one last-minute, I'm covered. Plus, I check to see what mornings I might be able to fit in a longer run and then if my evening session at the gym gets derailed - at least I know I have worked out earlier in the day !

Check the Weather - 

This becomes extremely important especially this time of year !

Nothing can derail a morning (or afternoon) workout faster than a few enthusiastic rain clouds. Log on to weather.com or wunderground.coBe sure to listen to your weather report the night before, then choose your activity accordingly. If there's a chance of rain (or snow or high winds or whatever), move the workout indoors to your gym or basement so you don't skip on an important workout !

 

Prep Your Stuff -

Each night, set out (or pack) both your workout clothes and any gear you need for the next day's workout, then set them somewhere you'll see them when you first wake up. Trust me - you will be happy you did when that alarm clock goes off in the morning !!

 

Hydrate First -

Before you head out on your morning run or workout - make sure you are properly hydrated.  The FIRST thing you should do when you get out of bed each day is drink at least half a bottle of water (kept by your bed).  You have just gone 6 - 8 hours with NO fluids....Yeah...your body kinda' needs it !!

 

Go to Bed on Time -

I get teased alot because I go to bed so early (9:30 - 10:00 p.m.) however I am up at 5:30 every morning !  I always feel refreshed and ready to tackle my day when I am well-rested. I see too many people with the 3 o'clock "yawns" due to crashing and energy loss. 

 

Be Flexible -

Like I said before, if you miss a workout or you don't feel well, give yourself a night/day off - BUY do a "makeup" date that you know will fill in for that missed day ! Be accountable to your self !

 

Keep a Workout Journal - it's fun to go back a year from now to see how far you've come !

 

Remember ! YOU and ONLY you are in control of your body !

 

Good Luck !

 

 

It's a LifeSTYLE, NOT a LifeALTER !

Many people that ask for me help with Fitness Goals invariably admit that they want to "get in shape" for a specific event; a wedding, reunion, etc. 
Setting a goal is always a good thing, however not thinking it through, and having a beacon, or light at the end of the tunnel, is always a red flag for me.  Alot of people don't have the tools and knowledge they require about fitness and nutrition to get to and then maintain the goal they want to achieve.  How many of you have purchased DVD's - PX90, Jillian Michaels etc, and were bound and determined to get up every morning and work out ?  How many of you know where those DVD's are now ?  Or how much dust they have collected ??
Two things happen:  They achieve their goal and then relapse and put on all the weight they lost OR they give up just short of the finish line !
In order to be successful, your MENTALITY has to change !  You MUST make fitness/healthy nutrition a lifestyle rather than just a life"alter."
Long term weight loss occurs at around a pound / pound and a half per week.  If you have 20 lbs to lose, give yourself anywhere from 14 to 20 weeks to make it happen.  If you give yourself an unrealistic goal, it is very likely you will become discouraged and give up ! 
Make sure that any plan you put in place will fit in with your lifestyle and is not a huge deviation. And FINALLY once you reach your Goal; do not "take a break" and go back to your old habits and unhealthy way of eating.
You have crossed the line into a LIFESTYLE change and it IS for life !
As always, stay focused, stay tough and stay true to YOU !
"Inspire, Create, Motivate"

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BOOT CAMP - Why it Fails more often then not !!!!

With the insurmountable amount of Boot Camps popping up all over the place, one has to wonder - Do They Really Work ?  Do they live up to the claims that you will lose 10 lbs in a matter of days, burn over 1000 calories in one session etc. ?  I am not saying that they are a bad way to up your training or get you past a plateau, but remember: YOU HAVE TO HAVE AN EXISTING TRAINING PROGRAM IN PLACE FOR BOOTCAMP TO BE EFFECTIVE LONG TERM ! 
What I mean is:  Bootcamp is HIIT (High Intensity Internal Training) in a 45 min - 1 hour session usually held outdoors. The problem is you sign up for say 3 - 5 week program and then once done....then what ??    Unless you have a long-term / "after boot-camp" maintenance plan in place - all your $$$ and efforts will go to waste.  I have seen it happen.  People get all reved up and cry about "how sore" they are but "oh I feel great" - they indeed lose weight and see some tightening of the muscles.  BUT after Boot Camp is over....these people who never had a regular training / fitness program to begin with revert back to their old ways - AND THEY PUT ALL THE WEIGHT THEY LOST BACK ON and go back to bad nutrition.    The other major concern is the person leading the bootcamp - often it is one person leading 20 people in a session.   Well, one person cannot possibly watch all 20 people and make sure they have proper form and execution of exercises.  When you get tired, your FORM suffers first - leading to injuries.
Do yourself a favor !  If you have $300. to blow then join a gym, and get proper training that shows you form, safe lifting, and long-term planning to achieve your fitness goals.   

"Inspire, Create, Motivate"

The Answer to "How Can I get Toned?"

I have more then a few people stop me on the street or in the gym and invariably along with some wonderful compliments, I am always asked the same question..."How can I get Toned?, How can I get a Six Pack, How can I Lose Weight?"  It would be great if there was a one word answer to that one !!  
But no magic pill yet !  
The good news is that YOU are in control of your own Body - Weight Loss can often be a mental game and and is all about your approach and perspective.
Too many people do not have the discipline required to get to achieve their weight loss and nutrition goals.
5 Pointers to Get you Started !
1. TRICK YOURSELF - Use portion control to your advantage. Instead of loading up a huge restaurant plate for your meals and keep eating those appetizers, use a bread plate, salad bowl or cup. It might look odd but it is a great way to lower your caloric intake. Trick your mind !  It works !
2. LIFT WEIGHTS - Especially if you are a woman !  Way too many gals are afraid of weights and you don't  need to be !  Women don't have as much testosterone in their bodies as men so you WON"T look like Arnold !!!     For every muscle fibre you enhance, and fat ounce you lose, your body will reap the rewards of nice, tight, toned muscles !!!    Your metabolism will work faster to burn off fat and it's a great stress reducer !   Don't be tricked into thinking that skinny fat is OK - it's not !
3. HYDRATE / FILL YOURSELF - Water, Water, Water !  I can't say it enough ! It can aid in weight loss !  I see so many people every day that do not drink enough water ! They wait until it's too late and then your body it already dehydrated.  Simply drink two glasses with every meal.  Drinking water eliminates extra space in your stomach and make you feel fuller.
4. SPEED UP YOUR METABOLISM - Don't always feel you have to eat everything on your plate !!  Eat half and save half for later !  Most people are hell-bent on eating everything on the table....eat 6 - 7 small meals per day and you will have more energy and higher metabolism !
5 . SWEAT - NO PAIN NO GAIN - Cardio is a MUST - no way you win that argument with me !  It is essential for shedding body fat and showing off those hard earned muscles.  20 - 30 min per day of you can or 20 min 3 times per week will show results quickly !  SUAR - Shut Up and Run !!!
6. Do YOGA - I became a believer in Yoga after an injury a few years ago and have not looked back.  It lengthens your muscles (especially if you run) and gives you a leaner look.   Get out there and get bendy !!!
7. EAT CLEAN - you hear it all the time - but do YOU really know what it means ? It's a lifestyle, my religion - make it yours !!!  Buy the "Eat Clean Diet" by Tosca Reno - it will change your eating habits forever !  The more you say - "oh, I'll just have a another glass of wine, or I'll just have a bit of dessert"....ADDS UP !!!   You keep saying that and think it's alright, but then you ALWAYS end up saying it !!!  It's a train wreck you don't want to be on !!! 

"Peace, Love and Fitness"

SWEATING SUPPRESSES HUNGER !!!

In a study published in the American Journal  of Physiology, it was found that aerobic exercise not only burns excessive calories, but also suppresses appetite. When you are active, your body diverts some blood flow from the stomach to the working muscles, which can reduce hunger.
During a 60 minute Cardio Session, the hormone Ghrelin was suppressed and the peptide called YV was elevated; both needed to suppress hunger levels.  Explains why after a run or heavy gym session sometimes thte last thing you want to do is eat....(this usually reverses within an hour).
What does this all mean ????
EXERCISE = SWEAT = reduction in APPETITE
However remember that eating 6 - 7 small meals a day is the best way to fuel your body and maintain blood sugar levels and healthy metabolism.
TRAIN your MIND, TRAIN your BODY !

Commitment is the First Step (or should I be committed ??)

On the List of "Top 5 Things Carole Anne wants to Do" has always been a Triathalon. Why ?  Because I think I can.  And, us A/ T Type personalities are not happy unless we have a "new" challenge / goal in front of us at all times; otherwise we get bored.   Daunting, scary as hell, massive commitment to training, and only for the extremely fit, I was prepping last winter to tackle my first one in the Spring of 2011. 

Then I was sidelined by a shoulder impingement ! (I tried to bribe my Physiotherapist but he was having none of it) - and told me to "shut it down" till 2012.  'Do not lift your shoulder over your head'.....uh, OK Bob...I will sleep in my clothes.... (he said he can't nag his wife so he would nag me).  

For those of you who are not aware, there are several types of Tri's to do. 

"Tri a Tri" - less distance but still 3 sports.  (300m Swim - 9km Bike - 3km Run) The usual format for a duathlon is run-bike-run, meaning you start with a run, then  transition to the bike, then transition back to running again.

  Duathalon -

Triathalon - 750 metre Swim, 20K Bike, 5 K Run.

Ironman - 2.4-mile swim, a 112-mile bike ride, and a 26.2-mile - (this scares me to even type those distances)

I have decided on the Tri-A-Tri for starters.   Everyone has a "weak" part of a Tri.  Mine is the swim part.  Everyone who swims thinks they are "good swimmers" ("oh, yeah I swam in the lake when I was a kid, I was a flippin' dolphin" they will tell you...).  NOW take that mindset into a pool and try to do 14 lengths across without stopping.   YOU my friend are on the bottom of the pool and very humbled at just how bad a swimmer you really are !!!

However, I have a "secret weapon" to help me in my quest to be Marilyn Bell.   My sister, is going to be my swim trainer (either that, or she is thinking this may be the way to get rid of me..)

She is for some inexplicable reason, a great swimmer and can float like a beach ball)  - it blows my mind...( I have my theories about my she can float so well).

So she is going to make sure I don't go down like the Titanic on my first Tri (try) !   I feel better about my training with this part out of the way.

Running - no problem there - I can bang out 5K like a walk in the park

Bike - last summer I bought a wickedly awesome Giant Brand (all Canadian made) Road Bike which I LOVE !   This past spring I went to get "fitted" for it and also got "click in" shoes which look great and you have to have special shoes for....but are "FREAKIN' SCARY AS HELL".

You are "locked in" to the pedals and even though they put you on a "trainer" in the store, they forget to really tell you the steps to apply to get your foot out on time.

So off I go - "fitted" to my bike (we are one now) and on my first official ride.  Lance Armstrong, look out.  I tear off around Uxbridge stunned at how fast this bike will go, and eventually teh inevitable happens.....I come to a stop sign.  Brakes go on, I am stopping, but "oh Shit", I forgot to click one of my shoes out first !   In what can only be described as "slow motion", I start to fall to one side and down I go.  The only pain was to my pride....(I can almost hear the cat calls..."hey, first day on your new bike ?" ha, ha, ha. )  

Back home I come (on my bike as I finally get back on the thing) - sprained thumb and Bike "Cherry" broke !!  I feel slightly better when I read a favorite blogger of mine later who has a similar story.

I am now a Biker Chick and much more comfortable with that part of my training.

YOU ARE NEVER TOO OLD TO LEARN !! 

So, I have committed; but maybe should be "committed" - IT'S ON !!! 

 

Discontinue the Desire to Crack Neck Joints

Discontinue the Desire to Crack Neck Joints