Fix Your Form - How to Do the Perfect Lunge !

If you don't know your way around a weight room, heading to the gym can be intimidating -- and even dangerous.  It is worth asking for some machine instruction from a trainer at your gym.  A good gym should have someone available at all times to assist with proper form whether it's on a machine or at free-weight area.  That's why Snap-Fitness is not a wise idea - as there does not have to be anyone at the facility as it is opened by card pass only !

But paying attention to a few simple rules of proper technique can make you slimmer, stronger and healthier all over.

This week, let's look at The Lunge. Most women I know do this exercise.

The Faux Pas: The number one mistake here is that people look down at their feet, and, where the head goes, the body follows.
It's over-exaggerated in the photo below but you can see that by looking down at your feet, you force your body to 'round' unnaturally downward, which can throw you off balance or place unwanted stress on your joints.
 


The Fix:
Make sure you look straight ahead, keep your shoulders back and spine straight.




Frequently finding yourself glancing down to gauge where to place your forward foot?
Rather than worrying about foot placement, lunge forward a distance that simply feels natural.

As well....you MUST be careful not to "move over your knee" when you lower into the squat.  What this means is keep a straight back and make sure your knee is NOT over your lead foot, thereby putting less strain on your knee.

As you get more comfortable with your lunges, you can also incorporate dumbbells as well and challenge your balance. Begin with light weights - 5 - 8lbs until you are comfortable.
Now it's your turn !

Evaluate your lunge form, then try the tips above. Tell me how it goes in the comments below, and be sure to check back over the following weeks to fix your squats, planks, crunches and more.

An Apple a Day ! Here's Why ! Crowding Out ! ?

Here's the secret to weight loss: It's all about crowding out, not cutting out. Crowding out is a term used in nutritional circles to describe how to eat in a healthy way so that you never even have the chance to feel hungry.


You literally crowd out the junk you think you want to eat by choosing to eat key foods throughout the day so that you're always satisfied.  I am always teased about carrying around my "Fred Flinstone" lunch bag around all the time but hey !  I know the secret !!!!  
When you gradually add in nutrient-dense, fiber-rich foods, you simply stop feeling cravings. You run out of space in your belly for the old junk. Instead of craving, you feel full, fulfilled, and content.  You DON'T NEED expensive friggin' pills and fad powder diets !!! Just eat healthy and eat 6 - 7 times daily - small portions !
Here's how it works: All you have to do to get started is to add healthier choices to whatever else you're already eating.  Before you dig into whatever it is you really want to eat, have something with some natural fiber in it -- ideally, an apple -- because in all the medical literature, the one dietary component most associated with weight loss is fiber consumption. The reason fiber helps us control our weight is that it fills the belly yet yields few calories since fiber is, for the most part, not something that we can digest. It also slows down the digestion of food, so you get a slow and steady source of glucose sans the rollercoaster ride of blood sugar crazies and the cravings that follow.
Most of the population do not get enough fiber each day to meet their nutritional requirements. It's recommended that women get at least 25 grams of fiber per day on a 2,000 calorie diet -- or to be more precise, 14 grams of fiber per 1,000 calories consumed. Men are recommended to get 38 grams. However, the average person only gets about 15 grams daily.  Twenty-five grams is actually at the low end of what your optimal fiber intake, so there's no reason not to aim higher. We humans actually evolved eating more than 100 grams of fiber a day, largely from wild greens. So back to that apple: How does an apple measure up in terms of fiber? Eating just one apple a day (skin on) will give you an average of 4.4 grams of fiber, about one-fifth of your daily need.
And apples don't have just any old fiber, they are a rich source of a particularly powerful kind called pectin. It's what's used as a gelling agent to make jams and jellies, and in our stomach it can delay stomach emptying through a similar mechanism. Researchers at UCLA showed that by swapping in pectin for regular fiber, they could double the time it took subjects' stomachs to empty from about 1 hour to 2 hours, which meant subjects felt full that much longer.[1] And in another study published in the journal Nutrition, scientists found that instructing participants to eat an apple or a pear before meals resulted in significant weight loss.[2]
The participants were told, in effect, to eat more food, to add the fruit on top of their regular diets, and what happened is that the fruit crowded out less healthy choices, they ended up eating fewer calories overall, and they started shedding pounds.
While singing the praises of the humble apple, though, I would be remiss not to mention the extraordinary health benefits associated with eating them. It seems the old adage, "an apple a day keeps the doctor away" just may hold truer than we knew.
A major review published in 2008 out of the German Cancer Research Center found that indeed, compared with those who eat less than an apple a day, those who eat one or more had less risk of oral cancer, cancer of the voice box, breast cancer, and colon, kidney, and ovarian cancer as well.
This makes sense given new research from Cornell showing that apple peels have potent antioxidant and growth-blocking effects on human breast cancer cells examined in a petri dish, and the higher the apple concentration, the fewer the cancer cells. And apples seem to work best against estrogen-receptor-negative breast cancer, which is much harder to treat than the receptor-positive kind.
How do apples do what they do?
There are three stages of tumor formation. Carcinogens cause the initial DNA mutations (the initiation stage), and then oxidation, inflammation, and hormones cause it to grow (the promotion stage); finally, metastasis occurs, in which the cancer spreads throughout the body. Which steps have apples been found to block? All of them. Apples not only have antimutagenic, antioxidant, and anti-inflammatory effects, but they may even enhance our immune systems to help clear out any budding tumors before they get their start.
So if you're rooting around for something to eat, grab an apple while you're looking, and usually by the time you're finished eating it, your hunger will have been sidelined; it's crowding out at its best! Have it in the midmorning, in the afternoon, or before a meal; it's entirely up to you. But before the day's end, do eat an apple. Not apple juice or applesauce (and certainly not apple pie or an apple muffin!).
Just a good ol' whole apple. Any kind will do. You might just be pleasantly surprised at how the weight starts coming off and your health begins to soar!

"Inspire, Create, Motivate"

Protein Powders - What's the Right One for You ?

Most of you have heard about the benefits of Protein and why it's SO important to have at every meal !  But due to busy schedules, sometimes a Protein Shake may be your best option to make sure you get your daily protein allotment.
Several factors can determine what TYPE of protein is best for you:

1. Your Diet / Tolerance Level - i.e. - if you are lactose intolerant then you would want to steer away from Protein complex with Egg and Milk base (which many have) - a better choice would be Soy Protein Powder. If you don't have lactose issues then read on !

2. Your Activity Level - most protein powders are fine for everyday consumption.  However Casein Powder is a heavier blend and is normally used when training or to have at night before bedtime for "muscle recovery" / keep you satiated during sleep.  They also help with keeping your blood sugar stabilized throughout the day.

Mixing with milk slows digestion as well.

3. Rule of Thumb: Active individuals should consume 1 to 1.5 grams of protein per pound of bodyweight daily. I always go with 1 - 2 scoops of Powder per Shake. Each scoop should have 25 - 30 grams of protein PER SCOOP !  This is why you should really take the time to read the labels !  Some powders like the ones in Wal Mart etc. are sold in bulk and often you have to use  scoops to get that much protein !   **Take a look at the Nutrition Label below and you will see what I mean...grms of protein per scoop AND no Sugar !) Be careful with sugar content when choosing Protein Powders.

Quality sources of protein other than protein powders include, fish, chicken breast, turkey breast, lean beef, eggs and low fat dairy.

4.Taste - there are so many different types / flavors that once you narrow down to a few good ones (which I will attempt to do!) then flavor is the next challenge !

I have Chocolate, Banana Creme and Vanilla always around because I like to change up the taste and get bored with the same one all the time.

5."Mix" - When you are making a shake you can use water, milk or juice as the base.  (I stay away from Juice because of the Sugar content and usually only have it once a week (Sat.) as a treat !   What I really LOVE is Almond Breeze Unsweetened Almond Milk.  It comes in Plain, Vanilla and Chocolate and I buy Chocolate and Vanilla (always Unsweetened) and use it as base as well as put it on Cereal.  I have got off Milk completely ( 1 cup of Skim Milk has 13 grms of Sugar !) You can buy it at most grocery stores now and is often found in the health food section. And it's cheap !

Now for the Protein.  I go to Popeye's in Ajax http://www.popeyescanada.com/  to buy my supplements as they have a wide variety of everything.

My go-to for Protein Powder is "4 Ever Fit - 4 Ever Whey Protein Powder" - http://www.popeyescanada.com/inf_4everfitWheyIsolate.php

Pics attached.   I can't say enough about this product ! (I should be a spokeswoman!) - A trainer recommended it to me and then I spoke to the rep at Popeye's in Ajax and he further explained the benefits - AND the other fact is that Protein Powders go by weight - ideally you want the Protein to be 75% + by weight of what you are buying. It's more "pure Protein" -  "4 Ever Fit" is by far the best price point for the size ! 4.4 lb container usually runs $39.99 which is a good price.

If I am training for something heavy like a Race then I sometimes go with MyoFusion by Gaspari.  http://www.popeyescanada.com/inf_gaspari_myofusion.php

It's more heavy duty complex mix. Little more expensive as well.

These are the optimal times of usage for the varying protein powders:

1. Postworkout- 30-50 grams whey protein isolate in a postworkout drink with 30-100 grams of carbs.  Do not mix with milk after training as this will slow digestion.
2. Bedtime- 25-40 grams.of a sustained release protein like casein. I only do this is I am late and can't get a decent meal into meal.   Sleep is when are body is repairing and recovering. Consuming protein before bed lessens the harmful effects of cortisol increases that can occur during sleep. Although whey is a good source of protein before bed, a sustained-release protein powder is better because the aminos will be released at more gradual rate over a period of 6-8 hours. You can buy casein but it's VERY thick ! Don't think you will need it anyway.
3. Morning- Immediately upon awakening. Your body has been fasting through the night and is in need of protein AND WATER !!  I always tell my clients as soon as they get out of bed - drink a half bottle of water !!!   Your body has just gone 6-8 hours without water !!  Would you do that during the day ??? NO !
4. If time restraints don't permit an egg white omelette, (I love the Simply Egg Whites liquid) I make scrambled eggs with Feta Cheese and Red Peppers.  You can also mix whey protein in a bowl of cooked oatmeal.
5. I also use Cinnamon as a sweetner.

You can find Protein Powders at the Health Food Stores -  they would sell diff brands and would be more expensive for less volume.   GNC is also a good place to find these types of products.

Next Up: Fat Burners: What are they and do you need them ?

Peace, Love and Fitness

"Inspire, Create, Motivate"

To Float or Not to Float...that is the Question !!! Triathlon Blog 2

As some of you know from my postings here and on FB, I am participating in my first Triathlon in Orillia this August. Orillia holds a special place in my heart as I spent most of my formative "summer" years there as a kid at the Family Cottage on Grape Island.  So when I had the chance to pick this as my first tri-spot, it seemed fitting indeed.

I thought this might be a great opportunity to blog about as there are many people that may wish to try a Triathlon and hopefully sharing all the info/training tips I am picking up along the way will help benefit someone else !

Triathlon is made up of three key sports: SWIM, BIKE and RUN in that order ! Everyone has a "weak" portion and it is usually the Swimming ! (yaaah, I am in the majority!)  I will take comfort where I can !)  Everyone learned to swim if they had a cottage; my sister, Elaine swan the friggin lake and around the island ! She can also float like there's no tomorrow and I am so jealous I can't !!!  I used to think it was boobs that was the trick - as I had/have none) but I have learned through my training it is muscle / "other tissue"  ratio - the leaner you are- the more you will sink like the Titanic !    YES, this is the one sport that being a bodybuilder is definitely a deterrent !!! 
So #1, I have to "lean out" which is difficult for me (psychologically) as I am used to big muscles. 
You SOON find out that "you think you are a  strong swimmer.....but you are not !"
It also takes a toll on your body but that's a whole other blog !

I purchased a pair of "Zip Fins" yesterday as well - these are "training fins" for the pool to help strengthen your legs.  They are half the size of normal fins and have a slit in the middle. 

My Cat "Latte" actually thought the BOX was more exciting !

Having said that....these sexy babies are supposed to help me from sinking to the bottom of the pool !  

I am excited to try them out this week at Master's Swim Training - and yes...it's as daunting as it sounds ! 

Changeroom over weekend....8 year old comes up to me and says " Hi" - (scared the shit out of me she was so loud - water in your ear kid ??) " I like your piercing" - did it hurt ??" (Oh crap, I think...how do I respond to that one ?)  YES...it hurt like a Bitch and DON'T EVER get one !!!
But no, I did not take the "mother" route.  "No, it doesn't hurt at all" I say. 
"Cool, and you have Tattoos too !!!  Are they real ?"  (uh oh...!)

Stay tuned.....

EVERYTHING SMOOTHIE ! How Adventurous are YOU ?? Enjoy !

Everything Smoothie: Banana, Berry, Peanut Butter, and Broccoli All in One Drink

---

I've made smoothies with spinach, kale, and even celery, but this is the first time I've tried using broccoli as the green veggie. Packed with fiber and calcium, this is a sweet and fruity way to get more of this healthy food into your day (without your taste buds knowing). !



Continue reading to find out how much fiber and protein you'll gulp down in one 330-calorie serving !!!

Banana Berry Peanut Butter Broccoli Smoothie

Ingredients

1 medium ripe banana
6 strawberries, green parts cut off
3 raw broccoli florets, stems cut off
6 ounces Plain 0% Greek yogurt
1/2 tablespoon smooth peanut butter or Almond Butter
1 cup of Vanilla Almond Milk or Water

Directions

1. In a blender or food processor, add the banana, washed strawberries, washed broccoli florets, yogurt, and peanut butter. Blend until smooth. This makes a thick smoothie, so if you prefer a thinner consistency, add a little soy or skim milk. Pour into a glass and enjoy immediately.
2. Blend REALLY well !!!
Makes one serving. "Inspire, Create, Motivate"

Nutrition / Granola / Meal Replacement Bars - Making Smart Choices !

Clif Bars, Luna, Kashi, Quaker Crunchy Bars...so many choices but how do you know which bar is right for you ? One of the key things to remember is that there are different bars to match different needs.  There are Granola Bars, Meal Relacement Bars, as well as Snack/Nutrition Bars.

Nutrition bars are filled with nutrients, protein, vitamins, minerals, carbohydrates, sugar and fat. They are individually wrapped, and it may be tempting to use nutrition bars as convenient snacks or as fuel just before exercise. While this may be a good use for the bars, be careful -- not all the bars offer the same nutrients, and some of them may not be much better nutritionally than candy bars.

Your body needs energy to fuel activity, and the energy that it uses comes in the form of calories. Nutrition bars provide calories, but little else.  Some bars provide excessive carbohydrates, protein and fat, but for the most part, these nutrients mostly contribute fuel.

Rather than spending money on costly bars, focus on eating well-balanced meals, getting enough sleep and exercising regularly for energy.

Eat fruit, yogurt or nuts as a light snack to fuel your exercise.

One of the rules to remember is Sugar Content when looking at the label.  TIP: Anything under 9 grams per bar IS the smart choice !  Sugar content over that is bordering on high levels.

 

As I mentioned the other day, Clif Bars are well marketed.  The owner began making batches in his kitchen with his mother as taste tester in California.  But unless you use them sparingly....you are taking in alot of calories and SUGAR. 

 

 

Clif Bar

There are a variety of Clif bars available, and they vary according to your needs. Clif Bar varieties include the natural original bar, kids Z Bar, Mojo, Builder's, Crunch, Simple and Delicious and Sweet and Salty. The original Clif Bar is made from 70 percent organic ingredients, and the bars' ingredients include brown rice syrup, a protein blend, oats, flour, dried fruit, oil, salt and natural colors. One bar usually provides 200 to 250 calories, about 10 g protein and 20 g sugar.

 

Luna Bar

Luna bars are designed for female athletes (yes, athletes!) and source their protein from soy. The main ingredients of the bars include brown rice syrup, evaporated cane juice, oat flour, oats, soy lecithin, soy beans, whole grains, and vitamin and mineral supplements. There are approximately 20 flavor varieties for the original Luna Bar, and there are also mini bars and protein bars that increase the amount of protein to 20 grams. Smaller bar for sure and better as far as Sugar content  as One original bar averages 180 calories, 13 g sugar and 9 g protein.

Kashi Bars

These are one of my favorite Go-To Bars around 3 p.m. or pre-workout....With rich, creamy peanut butter, roasted peanuts and a touch of wildflower honey, the Kashi TLC Peanut Peanut Butter granola bars have 4g of Fiber and 7g of Protein. AND under 9 grms of Sugar !!!! Most Kashi Bars come in under the Sugar allowance !

Here's how to determine what you need in a bar.

Calories:
Energy bars range in calories from about 100 to 300. If you are not using them as a meal replacement, they can sabotage your best efforts at losing weight if you don't read labels carefully. (Kashi Go Lean's cereal slimming system bars, for example, contain 280 calories and 5 grams of fat; Met-Rx bars have 320 calories). If you're having these bars as a snack, choose one on the lower range of the calorie spectrum. PowerBar Pria is an example of one that tastes great, and at only 110 calories, it won't make a big dent into your daily food budget.

Carbohydrates:
Carbohydrates are the main fuel source for the muscles and brain, and play an important role in the diet. Some bars have as little as 3 grams of carbohydrates, whereas others, like the Clif bar, have 41 grams. This is more carbohydrates than what you would get in 3 slices of bread. More than 30 grams is not necessary for a snack, unless you plan to engage in long periods of exercise. (Since carbs are the primary source of fuel for the muscles, they are very important during endurance events, such as marathons, or even long basketball games. The PowerBar performance bar has 45 grams of carbs and is very low in fat (only 2 grams).

Protein:
Some like Met-Rx Protein Plus, have over 30 grams of protein--more than a deck of cards worth of chicken or meat. This much protein is generally not necessary, but it can be helpful if you are doing muscle-building exercise, to help the wear and tear of the muscles. PowerBar's Protein Plus has 4.6 grams of glutamine, which can help to rid the muscles of excess lactic acid (Lactic acid is formed during high intensity exercise, when the muscles lack oxygen, and it can interfere with the muscle's ability to contract). Some bars, like Genisoy, offer soy protein as the main protein source. Soy has been shown to help lower cholesterol levels, and possibly protect against other diseases.

5 Tips for Buying Energy Bars

• Watch calories and fat - up to 300 calories and 10 grams of fat is reasonable for a meal replacement, but cut that in half for a snack.
• Choose a bar with at least 30 grams of carbs if you plan to engage in long periods of exercise. (Same for protein, if you're working those muscles)
• Look for vitamins and minerals that you wouldn't get from foods (like calcium and iron)
• Limit saturated fat to 3 grams or less per bar.
• Go for bars with 3 grams of fiber, for weight control.

Also, you should NEVER replace a meal with simply a Granola/Nutrition Bar.  Too many people do this instead of proper balanced meal.  As I always say....PREP is the most important thing you can do as far as weekly meals.  Take the extra time on a Sunday to think about your week ahead and how your meals may be impacted by your schedule.  

"Inspire, Create, Motivate"

My "Perfect Diet" is Making me Fat !

You've followed the weight loss rules:


More vegetables, less red meat, no chips or soda an cutting down your alcohol content.  So if you're doing everything right, why is the needle on the scale going in the wrong direction?   Even with the best of intentions, something as simple as a healthy-but-oversize snacks can make us gain. But finding small ways to save just 100 calories a day can take off 10 pounds in a year.


The Yo-Yo Dieter


"I eat healthy, balanced meals and snacks--and my weight still fluctuates! I DO eat  clean! "
I see this ALL the time !   People tell me they "eat healthy" and I watch them very closely.  Invariably - they are fooling themselves and cheating in private OR making the wrong choices about what & when to eat.


YES - you NEED Carbs !!!! 
Making sure each meal includes a healthy combination of fat, carbohydrates, and protein, plus at least one fruit or vegetable--such as chicken and hummus in a multigrain wrap, with { baby carrots on the side. For snacks and sometimes on-the-go meals you can have apple slices with almond butter or make Power Balls and keep some with you !!!    Eat every 3 hours, (set an alarm to remind yourself if you have to !) Eventually your body will get used to this method of eating and your stomach will prompt you that it's time to eat !
Drink about 50 ounces of water a day, skip alcohol and fast food, and exercise regularly.
More calorie-cutting tips: 
Pare down the ENERGY BARS !  I see way too many people snacking on what they think are healthy Protein / Granola Bars !

Take a look below at Clif Bar - Peanut Butter !
20 GRAMS OF SUGAR !!!  Calories from Fat - 45.0 !!!!   Are you nuts ??

* Percent Daily Values are based on a 2,000 calorie diet.

Your daily values may be higher or lower depending on your calories needs. Which Leads to another issue - you SHOULD not be on a 2000 calorie / per day diet unless you are a tri-athlete / bodybuilder !

Go lean on protein  If you MUST eat Red Meat, keep it to the minimum servings - maybe once ot twice a month but the type of meat / or cut of meat makes a difference !  Some cuts of meat may look good but the calories can come from fat; and the same amount of skinless turkey has 144 calories. And turkey sausage has 75% less saturated fat than the pork version. Other lean sources of protein: fish and beans.

Skip "diet" treats - Fat-free and sugar-free aren't necessarily low-calorie: For example, one brand of chocolate chip cookie has 53 calories; the reduced-fat version has only 6 fewer. Plus, studies show that overweight people who eat low-fat instead of regular snacks consume, on average, twice as many calories.

Here is a sample diet you can follow if you are trying to lose weight -
BREAKFAST 3 egg whites*, scrambled, with 1 slice multigrain bread and 1 small apple
SNACK 3/4 c berries with 1/4 c granola
LUNCH Protein drink - Whey Protein
SNACK 1/2 c low-fat plain Greek yogurt with some berries.
DINNER 3 oz turkey cutlet with 1/2 c brown rice, handful of baby carrots, and small side salad with 2 Tbsp light dressing; 1 serving whole wheat graham crackers and
4 oz low-fat milk for dessert
Eat in the morning
Studies show that people who have breakfast are better able to lose weight, and keep it off, than those who don't. 

Stress Eating - Monitor and be aware of your "Triggers"
 "Binges can be caused by so many things--stress, menstrual cycle, even genetics. Try to eat 30 min. after waking up in the morning and have a small meal that combines fiber and protein to help jump-start your metabolism and boost your energy.

Curb liquid calories !
Watch the Sweetners and Syrup in your favorite hot beverages !   You can cut out alot of sugar by switching your fav Starbucks Latte which has 150 calories in sweetener alone.  She should also replace your wine or beer with flavored club soda or water a few nights a week.

Keep snack portions in check 
Nuts provide healthy fat, and prunes are packed with nutrients, but the combo is high in calories.  Use Portion Control - take the portion control quiz on my page !
 
Expand menu options 
Constantly read up on new recipies and read "The Eat Clean Diet" by Tosca Reno. It is a great book for beginners who want to learn all about proper nutrition.

Balance your Meals
To help curb munchies, make sure each meal is well balanced--3 ounces of protein, 1 cup or less of whole grains, and lots of vegetables.

Cook in bulk
It's tough to find time to make meals every day, so when you do cook, prepare more than you need and freeze the extra portions.  That way, even on the craziest days, you have a healthy home-cooked meal ready to reheat. And keep good-for-you snacks in the house, such as whole grain crackers or low-fat cheese wedges. I always PREP on a Sunday for my week of eating. Being prepared is more than half the battle. If you are NOT prepared you can easily get tempted and eat the wrong thing like office sweets and donuts.

Get a lower-calorie chocolate fix
YOU love chocolate, but just five chocolate-covered almonds have 210 calories, and a giant soft-baked deli cookie could pack 400 to 500 calories. So if you must indulge.....Drizzle fresh fruit with chocolate syrup (1 tablespoon is 54 calories), stir 1 tablespoon of chocolate chips (70 calories) into fatfree Greek-style yogurt, or sip diet hot chocolate (25 calories per packet).

TELL YOU BODY THE KITCHEN IS CLOSED - Have peppermint after dinner 
Chewing on peppermint-flavored gum and drinking peppermint tea are two great options: Researchers have found that people who simply sniffed peppermint ate 23% fewer calories, on average, over a 5-day period.

KEEP a FOOD JOURNAL for TWO WEEKS !  - You will be astonished how many calories you are eating !


Play The Portions Game!
Do you know what a healthy serving of nuts looks like? Or how big 3 ounces of chicken is? Take the Portion Control Pop Quiz and find out at prevention.com/portioncontrol.

"Peace, Love, Fitness"

Crunch Time: TRIATHLON TRAINEE - ME ? !!!

My main goal for 2012 is to participate in a Triathlon. I was on track in 2011 but had shoulder injury. This year I was diagnosed with Arthritis in my neck and was concerned that would sideline me but with regular physio; I have been cleared for competition !  The training aspect is hard to get your head around at first when you realize what you are getting yourself into.  Three Sports in succession.  Swim, Bike, Run.  The trick is while you may be proficient in one or maybe even two if you are lucky - there is always one "weak link" and for most it is the Swim Portion !  Everyone assumes because they learned how to swim when they were young that it should be easy !  Not so !  Imagine getting into a pool and having to swim 15 laps non-stop !  Now imagine doing it in open water with 150 other people kicking you in the head !!  Then out of the water and onto your road bike for a nice long ride and then a 5K Run to top it all off !!
Needless to say....my training has already begun because it takes that long to build up endurance as well as losing the weight it requires to be at "race weight" - I am fortunate because I need to drop about 7 lbs and can do it rather quickly.

Today at the pool - it was almost all Triathletes training for summer races.  They have a certain "look" about them - you can just tell.  Much like I always say I can look at someone and very quickly tell if they work out.  You just know.  It's great to train with pros and you can absorb lots of knowledge.

One of my Christmas presents was a "Max Trainer" for my Giant Road Bike that I got two summers ago. It is a beautiful ride but in order to train year round I have to be able to ride it 3 -4 days a week.  This little gadget below allows me to do just that  ! So I ride while looking out the basement window at all the snow !

The "BRIC" training that I have to do is ride 15 - 20 min. on this baby and then hop off and do Cardio for 20 - 30 min as well. 
It takes the body a long time to adjust to BRIC but I am slowly learning "thresholds" and how the body can wonderfully adapt to this type of training.
Yoga defintely has helped me stay limber and stretched out.

The Pool is where the biggest challenge will be but I am fortunate to have a trainer to assist me with proper form and stroke.



I will check in with updates as my training commences !

"Peace, Love and Fitness"

6 Ways To Get In Great Shape (fast)

1. Change Your Lifestyle - Remember you are creating a whole new you! 
This is not temporary. You do NOT want to go back to the old you.
Understand you are makng a permanent change, and commit to a new healthy, happier lifestyle.
2. Get Support - Everyone needs help. The best support you can get is from others just like you, going through the same struggle you are. You can also find people on line or even at your workplace that are probably doing the same thing ! 
3. Track Those Numbers - Calorie counting isn't much fun, but it's easy and takes two seconds to do. Track what you eat, don't guess or make rough estimates. Read the labels and know exactly how many calories you are consuming each day. A great website that helps take the guess work out of calorie content is myfitnesspal.com.
4. Go Public - When you tell your family and friends about your goals you create two groups of people. The first are those who will support you, and you will be driven by the fact you do not want to let them down. Some will be edgy at first but that will turn to envy once they see your amazing transformation !
5. Take Photos - Humans are very visual. So photos that show your progress have an amazing impact to motivate you. You should weigh in every week, and take a photo too. Put together a binder with all your measurements and photos. Whenever you doubt what you are doing or feel down - grab that binder and see how far you've come, and see what you risk going back to if you give-up now. Start a "motivation board" with your goals, affirmation pics and anything that you feel motivates you to succeed.  Pick up Oxygen magazine for a start - just reading it keeps me motivated !!!
6. Don't Take Magic Pills - Because there is no such thing!  People want the easy way out and guess what - Exercise and healthy eating, always has been and always will be the safest most sure fire way to a strong body and lifelong health. I know those infomercials are convincing - but remember they're just advertisements - and the companies care more about money than your health. That's just the way they try to hook you ! 

Most important of all is that you give each of these a shot.

Everyone is different, so they won't all work for you, but if one or two do - then it will have been more than worthwhile !  As always I am here to assist with any questions / concerns you may have !

and a

small #7....Don't be afraid of weight training !  It's a great way to tone and get your metabolism firing ! 

Peace, Love and Fitness !

"Inspire, Create, Motivate"

Boredom Busting Indoor Cardio Routine !!!

OK - so it's - 7 most days lately and you don't like to run outdoors ! What to do ?? Take it inside - either in your home or to the gym !  But DO it !! 
Below is a Cardio Workout designed for an indoor Cardio Segment.

Breakdown

• The workout is broken into three parts. If you’re new to working out, you can do one or two sections, or if you’re looking for more of a challenge, you can do all three.
• The workout totals about 43 minutes of cardio.
• Part A is about climbing a big gradual hill.
• Part B consists of 30-second sprints.
• Part C includes longer intervals of two, three, and four minutes with one hill.
• If you’re using a treadmill, feel free to walk the whole workout and use the speed guide to help complete the intervals.

This will keep you Heart Rate at a safe but challenging level and help you burn more calories !
So Print and Take to the Gym !!!




"Inspire, Create, Motivate"

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.