Manage Your Fit Frustrations

It’s sometimes hard to watch people make the same mistakes you’ve already learned from, but keep in mind that your own ‘wisdom’ came from experience… not from someone telling you what ‘not’ to do.

This applies to a ton of life things, but with regards to fitness, it might be really tough to manage your own emotions when dealing with individuals who are going down a road you’ve already been down. I’m talking ‘irks’ like not using proper form, endorsing fad diets, promoting “tips” from TV or magazines, adhering to “rules” about which foods are ‘bad’ and which are ‘good’, insisting that something they heard “somewhere” is 100% true, showing signs of disordered eating or poor body image, clinging to behaviors that don’t serve them, etc, etc, etc.

What ‘irks’ me the most are the lessons I’ve already learned the hard way. Every day I talk with women who are convinced lifting 5lb weights makes them bulky (nope). Who’ve been told to avoid fruit like the plague. Who are obsessed with the scale & don’t see weighing in 3 times a day as “disordered” or dangerous. Who are convinced they “can’t” get fit. Who refuse to use proper form because it’s “harder” (ooooh, that one bugs me, lol).

I’m fully aware it’s not enough to convince someone who’s dead set in their ways. It certainly wasn’t enough to convince stubborn old me, lol. I had to live it. Do it myself. In my own time. I HAD to learn it the hard way. I wasn’t ready to let go of my belief that a workout wasn’t a workout unless it was an hour long. Or that I could eat more and lose weight. Or that the quality of my diet was more important than the calories I was consuming. Or that _______.

I made every mistake in the book, and I’m happy I did. It puts me in a better position to help now.

Additionally, the more I learn about fitness, diet and health, the more I realize that there is NO ONE WAY. People take an infinite number of roads to get where they are going, and just because they’re not taking your road, doesn’t mean the road they’re taking is ‘wrong’.

Unhealthy behaviors aside, what ‘works’ for them might be a workout you hate. Or a lifestyle diet you don’t believe in (not the fadkind - we all know those don’t work longterm, but even they have a place in our “learning” curve). Or a behavior that may have been disordered for you (like jumping on a scale 3 times a day), which might make them feel more in control. Everyone’s got their own histories, motivations, likes and dislikes. The more you accept this, the easier things get for YOU.

If you’ve gotten to a better place, I know it can be tough to manage your frustrations. Dwelling on them and letting them dictate your own mood is a recipe for disaster. Instead, let it go & just do your best. If you are in a position to offer advice, be kind about it (everyone who likes being judged, raise their hands! Oh. No one? Well then). Share your own experiences. Not everyone will “cross over” to the fit-side, lol. And that’s okay. Remember that your own mistakes made you stronger.

Do your best to put out your message into the world & trust that when they’re finished making their own mistakes and ready, they’ll find you.

Have a Happy and Healthy Day, Cheers :)

Shake Up Your Running Routine

"RUNNING'S A PAIN IN THE ASS. BUT IT SURE GIVES ME A NICE ONE!" Nike

Sometimes we have the best intentions to run, but something gets in the way. Often it's our busy schedules or the weather that's the culprit; while other times it's just that we can't muster the motivation to get out there. Here are some of the most popular excuses for not running -- and how to make sure you don't fall victim to them.

1. I Don't Have Time to Run
Lack of time is one of the most popular excuses for skipping runs. But squeezing in your workouts may not be as impossible as you think. Instead of watching TV for 30 minutes, put on your running shoes and get moving.

2. I'm Too Tired to Run

When you're feeling sluggish, it's hard to get motivated to get up off the couch and out the door. But going for a run will energize you and make you feel better. You may be tired because you have low blood sugar, so eat a snack or light meal at least an hour before running. If you find yourself feeling really tired as you start your run, start off by walking and then pick it up slowly.

3. I Get Bored Easily
It's easy to get stuck in a running rut. We get comfortable running the same routes or it's easier to just jump on the treadmill. Shake up your running routine by mapping out some new routes using tools such as MapMyRun. Or, for an extra challenge, sign up for a local 5k or 10k race. It will force you to run someplace different and it'll help get you motivated.

4. I'm Just Not Motivated to Run
All runners go through some periods when they're lacking motivation. One smart way to get inspired to keep running is to find a pal or group. When you know other people are counting on you to be at a workout, you're more likely to show up. And the social interaction and competition that comes with group training also help boost your motivation.

5. It's Too Cold (or Hot) Outside
I always tell runners, "There's no such thing as bad weather -- just bad clothes." In other words, if you're dressed properly and prepared to deal with less-than-ideal running weather, you can still go for a run -- and actually enjoy it.

6. I'm Too Self-Conscious to Run in Public
Feeling embarrassed about running in public is a common reason why people don't get started or continue with running. Try not to worry about what others think! You should be proud of yourself for getting out there and doing something so healthy. Runners actually love seeing others out on the roads or trails. Also, remember that everyone started as a new runner at some point, so they can relate to the struggles that beginners face. And any non-runner who criticizes someone for a healthy habit like running is probably just jealous or feels bad that they aren't running. Wearing the right clothes for running will make you feel more confident and comfortable when running in public.

Have a Happy and Healthy Day, Cheers :)

H.I.T.T. Training

Did YOU kill your workout today? There’s still time!

When people talk about getting more out of their workouts, the first thing I advise them to do is to dial UP the intensity! Make it harder. Make the movement fuller. Use more of your arms. Jumphigher. Move faster. Get LOW. Even for just short spurts. There’s a VERY big difference between a half assed squat, and a full ON power squat. People are always shocked by how much harder they can actually push themselves.

One thing that helped me start pushing a little harder in my workouts was adding just 5 minutes of high intensity to my workout, broken up however I liked.

A minute here, 30 seconds there, followed by a minute of something less intense like squats, ab moves, plank holds etc. Remember, it’s all about what you put in. Full out. Faster. Fuller and deeper movement than you’re used to.

High Intensity Interval Ideas:
Burpees
High Knees
Squat Jumps
Switch Lunge Jumps
Sprints
Box jumps
Tuck jumps
Mountain climbers
Squat hold while punching with weights
Squat: Front, side, reverse kicks
Quick Feet

This is a good way to approach moves you don’t like too! Commit to just 3-5 minutes spread out in your workout. ie: 5-15 minutes of cardio, then stop and do a few HITT exercises for 3-5 minutes, then 5-15 minutes of cardio to finish off your workout.

Have a Happy and Healthy Day, Cheers :)

Can You Take A Compliment?

Here is a Quick Re-frame to Help You Receive, Absorb and Accept a Compliment...

This post was originally to be read as comment, but I then realized it might help a few people re-frame how they perceive compliments from others. For many women, taking a compliment is tough, even though we crave them so. There are lots of factors of course (we may take compliments better coming from some people and not others, or receive compliments with more enthusiasm when they are in line with our own self-image). This re-frame is more about how to receive compliments that may make us uncomfortable, without downplaying or negating them (the less we do both of those things, the easier it becomes to accept the compliments as truth too).

I still sometimes have a hard time with compliments, but I see them differently now. Something that helped ME re-frame was my grandmother "Gram" who took great issue with my less than enthusiastic response to them. She said when someone compliments you, they are sharing an opinion about something they liked, were inspired by, or noticed in you. The compliment is really about THEM and our ability to accept it is about our self-esteem & self-image. When we deny a person their compliment, or downplay it, in a small way we communicate to them that their opinion doesn’t matter. When we brush it off, we’re inadvertently invalidating their TRUTH.

Most women tend to negate compliments that we don't personally believe to be true OR downplay compliments because we're scared of coming across as vain or narcissistic (forever modest, even to our detriment). At the end of the day, the compliments actually have nothing to do with the person being complimented (though you can choose to use them as feedback if you wish). But they are most often extended with kindness. And should be greeted with such.

So instead of downplaying it or outright negating the compliment, be thankful, respectful and honor the opinion being shared, even if you disagree. And when you're ready, maybe open up to the possibility that what they see in you is real, truthful and at the very least comes from an honest place.

Who's to say they're wrong? They may just be seeing something that you don't see. Yet.

Have a Happy and Healthy Day, Cheers :)

The #1 Cause of Late Night Binge Eating...

drum roll please....

RESTRICTING TOO MUCH DURING THE DAY

Surprised?

Skipping meals, eating far too little, having too much time pass before your last meal and bedtime, NOT getting enough in some way. Even if your calorie needs are being met, spending several hours 'hungry' during the day by actively restricting what you're eating, can be emotionally and mentally exhausting. Late night bingers are most likely to be people who skip breakfast, are on some kind of 'diet', and/or spend a lot of mental energy actively concerned about the food in their day.

Other factors TOTALLY play a role too (not getting enough sleep, boredom, eating all those 'feelings', stress, availability - you can't eat it if it's not there - and more. But the number ONE reason most people feel the need to overeat late at night, even when they've had dinner, can often be traced back to not having eaten enough all day long or the perception of feeling 'restricted'.

Theories as to why it's the number one reason...

1. We might be exhausting our willpower muscle by spending all day actively avoiding foods, skipping meals or trying to stay on 'course' in the face of temptation. By the time 11pm rolls around, we're emotionally and mentally spent (it's called 'decision fatigue' - VERY interesting concept, I'll post an article below). Each time you have to make a decision to restrict or avoid food, it uses mental energy which is finite. At the end of the day, that energy has just run out. It's harder to say no and the cravings are at their strongest.

2. We're just pooped. Our bodies are brilliant beasts: they inherently know that pizza & cookies will provide faster energy (not necessarily better quality, but FAST energy) than a salad, making our food craving selections a little unhealthier. I'll eat an apple, if that's all I have. But if there's ice cream, that apple just won't look as good. It indicates that there MAY be something biological happening there: your cravings for certain foods may be your body's way of making a smart managerial call. (Okay, she's still awake and we need energy. Where can we get it as fast as possible...Hmmm... Ahhhhh, chocolate...)

3. We aren't spacing out our meals properly. I will ALWAYS be hungry at 10pm, if my last meal was at 6pm. Always. Always. Always. By having dinner a little later (or planning a bigger snack between dinner & bed), I can avoid getting to that 'I'm starving' place (a.k.a the point of no return). By the time you're STARVING, your body is calling for fast energy which, as mentioned above, is more likely to come from foods that aren't exactly aligned with your goals. The hungrier you are (actual rumblings), the more intense your cravings for crappier foods are, the more likely you are to overeat, and the less likely you'll be able to 'willpower' your way out of it.

We're all different, so of course if you feel you're adequately eating, you may want to look into other factors (very personal). Somedays, I might binge because I'm dealing with more stress than normal. Somedays, it could be because I'm not getting enough sleep. And somedays, if I look at my WHOLE day, I realize it's because I just didn't get enough food. The trick is to look at YOUR patterns and OVERALL behavior (don't focus on just the binges... ask yourself WHY they happen), so that you can make changes that work for YOU.

The WORST way to address binging? Beating yourself up about it. Most of the time, there may be more to it than just your "inability" to say no. Get pro-active and take a look at EVERYTHING. Journal for 1 week and use your binging as feedback. Not as a failure on your part, and certainly not as confirmation that you are "bad" in some way. Journalling your habits will allow you to see and track your emotions throughout the day and ultimately help take back control of your eating. Remember live to eat NOT eat to live.

Have a Happy and Healthy Day, Cheers:)

How to Eat Better

It’s unrealistic to completely change your diet all at once and expect to stick to it. Making small positive changes to your eating habits, no matter how small, is definitely a step in the right direction and will help improve nutrition challenges in your life. Try baby steps…and make each day, week, month better than the last.

Top 10 List on How To Eat Better

1. Take A Multivitamin

Combined with a healthy diet, a multivitamin helps meet your daily recommendations for nutrients.

2. Eat Breakfast Every Day

A healthy breakfast that includes protein, kick-starts your day and has been shown to help with weight loss.

3. Always Include Some Protein At Breakfast

Adding protein to all meals and snacks will help stabilize sugar levels and help prevent you from feeling any sluggishness or hunger throughout the day. If you don’t have time to make a meal/snack, a protein shake with a handful of veggies or nuts will do the trick. http://www.evolvefitnessbootcamp.com/ISAGENIX.html

 4. Snack on Organic Fruits And Veggies

Organic whole foods are the healthiest snack for you. Keep your house stocked with fresh organic fruits and veggies, chopped and prepped for an easy grab when you are on the run.

5. Eat Meals At Regular Times

Skipping meals is not healthy. Eating breakfast when you wake up, then eating every 2.5 hours throughout the day is very important to help keep sugar levels in check and provide a constant supply of fuel. Eating too late at night can interfere with sleep and weight loss.

6. Top Up Fibre

Remember to fill your day with fresh organic fruits and vegetables. A portion at every meal/snack is essential for a healthy body.

7. Get More Calcium

Dairy is not the only thing packed with calcium. Broccoli, spinach, bok choy, swiss chard, beet greens, collards and kale are just some vegetables with the highest amounts of bone building calcium.

8. Make Big Batches Of Healthy Food

Plan ahead. Cooking large portions of meat that will last 3 or 4 days in the fridge is convenient for people with a busy schedule. This way you are prepared to stick to a healthy diet, even in a rush.

9. Make Healthier Restaurant Choices — Try Seafood

It has been suggested that no other food has a greater influence on health and attacking disease than seafood. Cold water, deep-sea fish are particularly high in omega-3 fatty acids that help protect against many diseases such as cancer, arthritis, high blood pressure, strokes and heart disease. Some restaurant choices include raw oysters on the half shell, grilled Alaskan crab, grilled octopus and tuna tartar.

10. Have Treats Once In Awhile But Watch The Portions

I don’t think I know anyone who can resist their Grandmother’s Lemon Meringue Pie. Remember…homemade treats are always better for you, just keep the portions small.

Follow these top 10's each and every day and you will soon notice the differences in your energy levels and overall health.

Have a Happy and Healthy Day, Cheers :)

Negative Support System?

One of the hardest things to face when you are taking your first steps towards health and fitness is a negative or judgmental attitude from friends and family. It can be even harder to face when you are living together and sharing groceries and food expenses. Stepping out and away from how the rest of your tribe has chosen to live can dramatically upset family and group dynamics, and in some cases cause rifts in relationships. In an ideal world, You share your plans with family and friends to be more health conscious. They respect your choices, and offer their support and encouragement. If you are living together, you discuss what the new approach to food and grocery shopping will be and how you will organize your fridge and pantry. You begin to inspire those around you with your dedication and results, and pretty soon it is a group effort and focus. But in reality it seldom plays out that way. Rarely do family and Friends respect and applaud you for your choices around fitness and health. 

Your New Lifestyle Receives a Mixed Reception Those around you are not interested in health or fitness as a general rule, and as long as your exercising and eating habits don’t disturb them in anyway they are happy to leave you alone. There might be some grumbling now and then about all the fresh veggies in the fridge crowding out the cans of beer and pop, but other than that no one is interested enough to take much notice. This can be frustrating at times, because you often wish that your partner / family members or friends shared your passion for self improvement so that you would have someone to share the journey with. Other times you shake these feelings of isolation off and are grateful at least that while you may not have their active support for your new lifestyle, at least they are leaving you alone to pursue it.

Your New Lifestyle is Met Passive Aggressively by Friends and Family If you have been down this road you know that it is not pleasant. Just short of open hostility, you find yourself dealing with off hand and snide comments whenever you mention your exercise or eating habits. Changes that you have made to your approach to food and taking time out of your day to exercise may be met with little off the cuff jokes that leave you feeling hurt or insulted. Underneath it all you can sense this vibe of resentment simmering to anger, and this confuses you because you never expected this from your closest friends and family. You stop talking about exercising and diet because the reactions, comments and jokes it sets up makes you feel uncomfortable. You may not enjoy eating in these groups anymore, and your new lifestyle becomes something that you almost feel you need to hide. The pull to give up and normalize your family and social relationships makes it easy to cheat your diet and skip workouts – especially when the reward is acceptance.

Open Resentment and Hostility Those around you are only too happy to ridicule you for even thinking about fitness health and exercise. They make it clear that they won’t be changing their diet or habits in any way shape of form just because you have decided to make these “ridiculous” changes. Instead of supporting and encouraging you or at the very least staying neutral, their pep talks consist of trying to talk you out of being active and they try to sabotage your diet at every turn. It starts to get nasty – they bring home deep dish pizza’s and make fun of you for eating your chicken salad. You might hear from those around you that there is nothing you can do about your body shape because “that is just the way you are” and you “might as well accept it”. There is no flexibility with the grocery list and they resist making it easier for you in every way possible.

Of course there are many other possible scenarios, and some of the above ones may be blended together depending on your particular circumstances. Fighting against all of this pressure to conform is exhausting and when you add it to the discipline necessary to make the shift to daily exercise and a focused diet, it’s a mountain that most people find too difficult to climb. Remember this, those around you that are POSITIVE regarding Health and Fitness are all to willing to help you meet and succeed at your goals. Maybe it is a co-worker on a similar journey, or the person next to you in your Bootcamp, or the 'Sunday-Fun-Run' Moms at your kids school who keep asking you to join them. Whomever it is, reach out with no regrets, build your POSITIVE arsenal and enjoy the ride.

Have a Happy and Healthy Day, Cheers

Find Your Balance

Let's talk about balance. I think if we could sum up in one word the thing that most of us are looking for, other than health, is balance.

We are looking for a nice balance of exercise and rest, of healthy food and indulgent ones, etc. (This is not to say that balance is eating 50% chocolate and 50% celery sticks or that you have to be at the gym for 12 hrs a day).

For each of us there are some things that throw off our balance. Some of mine are: drinking more than one cup of coffee a day, skipping exercise, stress and not sleeping enough. Yours might be different than someone else's.

When we find ourselves thrown off balance we know it almost immediately. We get into a spiral of bad habits which, are often different from person to person. We might not have REALIZED we are off balance but our body tells us immediately. We get sick, we feel like crap, we start making poor eating choices and skipping our workouts.

Achieving balance and having the ability to not spiral out of control every two weeks is more valuable than perfection. Identifying some of the things that throw our balance off can save us from constantly fighting the spiral of bad habits.

The key to healthy, lasting weight loss is finding a balance between diet and exercise. A healthy diet provides your body with plenty of nutrients and protein, and limits sugar, fat, and cholesterol. It will give you the necessary fuel to maintain a regular and comprehensive exercise regimen for total fitness.

Here Are Some Tips for How to Balance Diet and Exercise:

Enlist the Help of Professionals. A nutritionist can design a diet plan that meets your health needs. Equally important is enlisting the services of a personal trainer. They will design a specific plan to keep you motivated and ensure you meet your goals, big or small.

Eat 6 Small Meals throughout the Day. Also, schedule meals before and after a workout.
Eating 5 or 6 small meals through the day instead of a few large ones will keep your metabolism stimulated throughout the day and help you lose weight. A meal high in carbohydrates just before a workout will give you energy when you exercise, while foods high in protein will help rejuvenate you afterward.

Drink Plenty of Water. Consume 2-3L of water a day, including at least 1 after a workout. Water keeps you hydrated, boosts metabolism and encourages cell repair.

Choose an ExerciseProgram You Enjoy and Ultimately Stick to.  It is best to design a workout plan that you will enjoy and be able to follow. Your exercise regimen should push you to work hard without being dangerous. If you don't like to go to the gym...you won't go to the gym, period. So find an activity that you enjoy, like a group class, train with a buddy, run, swim...anything that will keep you motivated and avoid getting bored.

Create an Exercise Plan and a Diet Plan that are both Gradual, NOT Drastic Lifestyle Changes 

If you are new to exercise do a few short workouts (20 minutes) 3 times a week for 2 weeks to ease your body into regular exercise. That is all the time needed to give your body a jolt and get it used to moving. These shorter periods of exercise will balance your 6 small meals throughout the day so you are energized without feeling heavy, bloated and overwhelmed.

Workout at a Time that is Right for You.
Stimulating your body with a workout in the morning will keep your metabolism higher all day. If you're not a morning workout person, try scheduling exercise after work to unwind after your day. Finish daily exercise at least 2 hours before you plan to go to bed to allow your body to relax and prepare to rest.

Plan a Balanced Diet and Exercise Based on Your Overall Goals. Adjust the balance to fit weight loss or muscle gain. Include lots of cardiovascular exercise like running or HITT workouts if you're trying to lose weight. Balance this exercise regimen with a diet low in carbohydrates and sugar to encourage your body to break down excess fat instead of storing it. Focus on weight training and resistance exercises if you're at your ideal weight but want to gain muscle and build strength. Boost your weightlifting workout by eating a diet high in protein and carbohydrates to give your body energy for endurance during workouts.

Take Away on Balance. Realize that mountains aren’t moved with an “all or nothing” mentality. Mountains ARE moved with a balanced approach to understanding your personal limits and in turn, ramping up your efficiency within them. Couple this mentality with the immense power of TIME and you’ve got a solid formula for success.

Have a Happy and Healthy Day, Cheers :)

Respect Your Body

So often we treat ourselves (and our bodies) in ways we would never tolerate from others. We criticize with thoughts and abuse with actions. Hold yourself to the same standard you would hold others, though, and things start to change. You would never tolerate a best friend who always told you that you looked fat or were not worthy – so don’t tolerate it from your own mouth either!

Start Every Day With A Compliment. It’s so easy for us to look in the mirror and stark picking ourselves apart. But just the simple act of starting each day by complimenting yourself can really change the way you feel about yourself for the rest of the day. So, tomorrow, when you wake up, begin the day by saying something nice about yourself before you do anything else. The point: to take the focus off the body parts we hate and, instead, put the focus on the positive.

Compliment Someone Else. It’s amazing how wonderful it can feel to make someone else feel better about him or herself! It will not only (ideally) instigate a pay-it-forward mentality, but also will help put your focus on the beauty of others instead of searching for flaws.

Appreciate Your Body For What It Can Do (Not What It Looks Like). Too often we only focus on the superficial. We worry about how our jeans fit, what our bellies look like and more. STudies have found that athletes in particular have an incredible ability to steer clear of the pressure for body “perfection” (whatever that means) by focusing on what their bodies can do. They appreciate what their bodies are capable of – and work to increase their endurance, strength and power – without regard to how they look in the process and, well, it’s a lesson we could all learn!

Step Off The Scale (And Stay Off). Your weight is not your worth. It’s not a measure of your health, fitness or attractiveness. For all intents and purposes, it’s more accurately a measure of our mood or anxiety levels than anything else!

Have a Happy and Healthy Day, Cheers :)

Go and DO.

I've had this thought brewing in my head the last few days...

You do not need a fancy website or the perfect equipment or the perfect ANYTHING to do what matters.

You don't need to have all of your ducks in a row (where did that phrase come from anyway?!).

You don't need to know exactly how each step of your dream will unfold.

To start making things happen, you just have to DO.

This is a giant note to self. I can obsess about 'perfect' and always end up realizing that DONE is way better than perfect. Chasing perfect is paralyzing.

You know all the those things you've always wanted to do? You should go DO them!

You will make mistakes. You will 'Fail'. BUT, the risk is worth the reward.

For me, risking for what matters ends up being no risk at all. The greater risk is staying stuck and not making the impact that I know I am capable of.

We ALL have greatness inside of us waiting to be released.

Go and DO.

Have a Happy and Healthy Day, Cheers :)

Over the past couple of weeks I have come across a few fitness instructors who use body shaming language during class as motivation for their students.
“Bye bye saddlebags!”
“No more muffin top!”
“This will target those gross, flabby arms”
“You can FEEL the fat melting away”

Granted, many sign up for fitness classes with EXACTLY those intentions. But I can’t help but feel that there have to be better ways to motivate than to point out flaws that may (or may not) be an issue. What if someone’s just fine with the way their arms look? What if they didn’t think about saddlebags until you brought it up?

Saying ‘target your glutes’ & ‘make you stronger’ are both good. So is ‘get our guns ready for action’ and ‘boost your heart rate’ and ‘YOU GOT THIS’. There are LOTS of ways to stay motivating, get results and keep your participants sweating hard…without using body shaming language.

Of all the ways to motivate me to do anything, calling me fat isn’t one of them. Showing me photos of underweight underwear models is more likely to make me hungry than inspire me to hit the gym. And while thousands of people over the years have sought my advice on how to become more fit, lose the baby weight, or sculpt a certain body part, I have told people they should lose weight precisely this many times in my career: NEVER.

Why would I bother when there are so many other voices telling women and men that they need to whittle more of their bodies away in order to feel worthy of living inside them? I wouldn’t, and it’s a shame.

But people find inspiration in different places, and, while disconcerting, thinspiration is a thing—a style of motivation that ranges from cheeky mantras like “Sweat is your fat crying,” to downright dangerous behaviors in support of eating disorders.

I remember attending a fitness class a few years ago at a swanky health club. I was enjoying the class and liked the teacher’s sense of humor. But when she encouraged us to eek out one more rep of an upper body exercise to incinerate the “disgusting flab on the backs of our arms,” it didn’t make me work harder. I wilted. I worried about all the ears hearing those words of disgust about their hardworking bodies in the room, and I wondered how they would be internalized.

Thinspiration, whatever it is to whomever is using it, is an interesting word, a riff on inspiration, which is, in turn, formed by the root to inspire—to fill with spirit. Whether at the gym, in a yoga class, or on the Internet, be mindful of what you allow to fill your spirit, and choose these inspirations accordingly.

Because that’s the thing about a body—it’s much more than muscles and bones and fat, and, thankfully, yoga tradition encourages us to remember this. Your body has a spiritual layer (or kosha) that endures or shrinks, fuels or flags, lights up or loses heart depending on how you and others treat it.

The Takeaway: while most people choose to train and target certain body parts, what they really want is to feel better about themselves. And pointing out a persons flaws is not the best way to motivate anyone to reach the next level. 

Have a Happy and Healthy Day, Cheers :)

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Fitness Information, Tips, Tools, Useful How-to's, Motivational Mantras All Mixed with a Little Pop Culture. I Strive to Help You Build a Happy, Healthy & Fit Lifestyle!

Strong is the New Sexy

I'm of the mind that there's nothing wrong with a little muscle. I'm also of the mind that there's NO reason to compare women. Sometimes, I find that in defense of the "non-bulking" myth, we unintentionally body shame women who HAVE muscle, by playing into the idea that there's something wrong with it.

Let me pop some holes into that....

A. The body builder, lovely as she is, probably works on her body for hours a day. She trains incredibly hard. She lifts 3 digit weights. She trains specifically FOR size. Chances are, she minimizes her cardio. Her "look" is not necessarily attainable unless you're training for YEARS, under the guidance of other body builders/coaches, and following a rigid, muscle building program. She's likely also supplementing her diet and (though I hate to say it and it's not true of ALL body builders) steroid use MAY be a factor.

By doing a little cardio and strength training 3-4 times a week with medium to heavy weights, you will NOT look like her. By working 3 times as hard as you are in the gym, you will NOT look like her. I think it would insult her very much to think you could: This girl works HARD. It's her job. And passion.

B. The fitness model, lovely as she is, also works on her body, but probably not for hours a day. Chances are she eats incredibly clean, but had to dehydrate for a few days before the shoot. She's lean, but likely doesn't stay like that all year: for women to have visible abs like hers, they have to drop to very low body fat percentages: something that's not necessarily healthy OR realistic for all women (some can do it and maintain their health, but only for short periods of time, like competition season. Some stop their periods, lose hair and fall into depression. It's a coin toss). Her life revolves around maintaining her body and tweaking it: it's her JOB.

By doing a little cardio and strength training 3-4 times a week with medium to heavy weights, chances are you will NOT look like her. By cleaning up your diet, you may lose weight or body fat, but chances are you STILL will not look like her. And that's not a bad thing: to get to her body fat percentage, you may have to engage in miserable practices, essentially work your body into chaos, and you may suffer health consequences from it. 

I'm naturally muscular. Even before I started lifting weights, I had what appeared to most as "guns". I also had strong legs. Some of my build was due to skating for years, but the rest was ALL from my parents. My arms are smaller now than they were before: there's just a little more well rounded muscle and less fat to cushion it on top. Women who don't share my genetic makeup and follow the exact same program MAY not achieve the same look as me. That's the gene factor. 

It's true that it's incredibly hard for women to gain significant size when strength training. And certainly not from 5lb dumbbells. Or 10lb dumbbells. Or 15lb dumbbells. If you can imagine a mom picking up a 40lb toddler repeatedly over the course of the day, you don't see her with bulging muscles do you? Well, I suppose you could, but believe me it's NOT from picking up her kid. 

So will lifting HEAVIER weights make you look like a body builder? Nope.

Will it make you look like a fitness model? Chances are, Nope. 

But to...
- burn more fat,
- maintain or strengthen bone density
- change the shape of your body
- develop strength
- get fitter
- boost your metabolism
- torch more calories 
- get closer to your fitness goals 

You best be lifting a few times a week. And things heavier than your purse. Or two year old. 

Have a Happy and Healthy Day, Cheers :)

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Sugar Addiction

Americans consume 1/3 pound of sugar per person every day! It's in our peanut butter, bread, yogurt, pasta sauces... everything! So even if you skip the cupcake you might still be getting toxic sugar overload. Read labels and go sugar free! Fruit, sugar in natural form with fiber, vitamins and minerals are the only sugar we should be eating.

Check out this 60 Minutes Video on SUGAR http://www.cbsnews.com/video/watch/?id=7403942n&tag=api&fb_action_ids=3894495795152&fb_action_types=og.recommends&fb_source=other_multiline&action_object_map=%7B%223894495795152%22%3A10150930807873146%7D&action_type_map=%7B%223894495795152%22%3A%22og.recommen

Sugar consumption can act like an analgesic drug on the brain. It is known to create a measurable physiological state by activating certain opioid receptors in the brain. This is why, one can become as dependent on sugar as some drugs.

The sweet taste of sugar is seen to stimulate the beta endorphin receiver sites within the brain, rather like the kind of stimulation offered by morphine and heroin which is why overcoming sugar addiction can be so difficult.

Because sugar impacts dopamine and opioid in the brain, it has the potential to become addictive and is known to cause craving, binging and withdrawal symptoms as well.

Are you Addicted to Sugar?

Take this Quiz:
1. I don’t eat refined sugar every day    …TRUE …FALSE

2. I can go more than a day without eating food containing sugar    …TRUE …FALSE

3. I never have cravings for sugar, chocolate, peanut butter or alcohol    …TRUE …FALSE

4. I’ve never hidden sweets around the house so I can eat them later    …TRUE …FALSE

5. I can stop after eating one bite of pastry or one piece of candy    …TRUE …FALSE

6. There are times when I have no sugar around the house    …TRUE …FALSE

7. I can have sweets in the house without eating them    …TRUE …FALSE

8. I can go at least 3 hours without eating without shakes, fatigue or bad moods    …TRUE …FALSE

9. I do not eat something sweet after every meal    …TRUE …FALSE

10. I rarely drink coffee/tea with sugar, eat donuts, bagels etc for breakfast    …TRUE …FALSE

11. I can go more than an hour after waking without eating    …TRUE …FALSE

12. I don’t drink soft drinks, frappachinos, lattes, fruit juices every day    …TRUE …FALSE

YOU DECIDE…more then 3 'TRUE' equals a sugar addiction

Tips for Overcoming a Sugar Addiction:
• Make diet modifications to eliminate simple sugars and gradually replace these with complex sugars found in organic fruit and organic dried fruit.

• Increase your daily water intake which will help to stiffle hunger pangs and stop you from reaching for a sugary treat.

• Keep your diet varied so that you are getting adequate nutrients from complex carbs, lean organic protein and healthy organic fats. Nutrient deficiencies could trigger cravings so avoid these and help yourself in overcoming a sugar addiction.

• Don’t bring sugary, processed stuff into the house. Not only white sugar, but also brown sugar and honey – avoid buying foods with all of these sugary ingredients.

• Don’t let yourself get hungry because this will trigger the kind of cravings that may be more difficult to control.

• Eat before you go out. If you’re hungry when you’re out, it may be easier to give in to the temptation of a sweet sugary treat.

Have  a Happy and Healthy Day, Cheers :)

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Your Body is AMAZING

Your body is EXTRAORDINARY. MIRACULOUS. SPECTACULAR.

We’re talking about an irreplaceable piece of machinery. A vessel that continues to boggle science, defy standards and take us further into the unknown.

Your body is responsible for everything you do. All the places you’ll go. Everything you love. It keeps you moving, heals when you’re sick and works 24/7 to keep you rockin’ on. Breathing, eating,
sleeping, flirting, sweating, loving, playing, creating, dreaming etc.

We only get ONE. And it lasts as long as it lasts. You would assume that we’d prize it above all else in our lives, right?

And yet, most of us take better care of IPhones, cars, DVD’s, toys and bank accounts than we do with our most fundamental possession: our bodies.

When it comes to body love it can be hard to overcome mental barriers. The thoughts that tell us we don't meet some bizarre standard that lies outside of us.

One way to help reframe how you feel is to start treating your body as a valuable possession: something you are in charge of taking care of. Something irreplaceable.

Most of us need to work harder to take care of our bodies.

Emphasize its health and its needs above those of your ego. Treat it as treasure and not as trash. It’s the most valuable thing you will ever own, regardless of the standard of beauty you impose on it.

Do you treat your car better than your body? Your home? Your phone? Your pet? Might be time to re-prioritize.

Have a Happy and Healthy Day, Cheers :)

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Your weight is one thing. How you feel about it is another.

It’s easy to confuse losing weight with a boost of confidence/happiness, but one actually doesn’t CAUSE the other. They might happen simultaneously, but working on your head (and satisfaction with your body) is a whole other issue. If you’re not just as focused with trying to acheive body acceptance and doing more of what makes you happy, that body you want won’t mean much…even if you get it.

Don’t wrap up your happiness in your weight. You’ll never be satisfied. Believe it or not, you might get the body you want and still be unhappy (it’s fairly common). Don’t ignore everything else that makes you YOU. Those things end up being MORE important than what you look like at the end of the day, trust me.

Body love takes practice. Start with changing the way you talk about your body. Discourage negative body talk with those around you and don’t engage in it yourself. If you spend too much time picking yourself apart in the mirror, STOP.

It’s not cool to hate your body. Hating your body is NOT healthy. Work on changing the way you SEE your body, changing how you RELATE to it. View it as a vehicle and not an obstacle. Something you have to protect, not mold to unrealistic standards. Something that takes you places and not something that holds you back. Happiness and body satisfaction is in your head. It has little to do with your body, though making healthier choices is always a good thing.

It takes practice, but trust me, it’s worth it. You can’t hate yourself healthy. OR happy.
Thin isn’t happy. Happy is happy.

Have a Happy and Healthy Day, Cheers :)

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The "I Don’t Wanna" Zone

One of the phrases I hear most often as a trainer is ”I can’t”. Even as clients are doing the exercises, even when they’ve done it before, even when it’s clear that they CAN, those two words can’t help but make their way out. ”I Can’t”. The problem with these words is that they’re self-fulfilling. When we tell ourselves we "Can’t", we often "Won’t".

Your mind will often tell you to stop long before your body needs to: I call it the "I don’t wanna" zone (often confused with "I Can’t"). Even if you don’t wanna, you often CAN, and training past the ”I don’t wanna” zone as often as possible will get you results faster (and help you break a plateau). Past the sea of "it burns" and "this is hard" is an extra 2-5 reps that you didn’t know you could do! And THAT’S where the work counts the most...WORK through the BURN, NOT to the BURN!!!!

When your mind starts telling you "I don’t wanna", TELL YOURSELF YOU CAN. Convince yourself that those last few reps are possible, do-able, and just within your reach. You won’t know your limits until you test them!

Your body WILL tell you you when you get to the "I Can’t" zone. Don’t let your head tell you first!

Have a Happy and Healthy Day, Cheers :)

ABC's of Eating Clean

A – Anticipate slip ups, you don’t have to be perfect
and you don’t have to completely eliminate foods you enjoy
to have a healthy diet.



B – Breakfast is the most important meal of the day.
It is imperative for any healthy diet that you get your
motor going in the morning.

C – Calcium is one of the key nutrients that your body needs
in order to stay strong and healthy. Some sources include dairy,
leafy green vegetables, black, pinto and kidney beans)

D – Dairy products are rich in calcium in a form that is easily digested
and absorbed by the body. ie. milk, yogourt, and cheese.



E – Eat to live, don’t live to eat!
Also Eat for what your about to do which is why I say
cut your meals 2 1/2 hours before going to bed.

F – “Feeling Good, Feeling Great” is the long term goal,
committing to a healthy lifestyle will allow you to have more energy,
as well as reduce the risk of cancer and disease.



G – Greens have awesome health benefits try kale, mustard greens,
broccoli, and Chinese cabbage. These foods are all packed with calcium,
magnesium, iron, potassium, zinc, and vitamins A, C, E, & K.

H – How you eat is just as important as what you eat.
Try these tips: 1) eat w/ others when you can
2) Take your time and chew your food, not only does that help with
digestion but it takes the brain 20 minutes to process that the stomach is full
3) never eat standing up 4) Never eat on the couch in front of the TV



I – Include a variety of whole grains in your diet. i.e. whole wheat,
brown rice, millet, quinoa, and barley. Whole grains are awesome
early in the day and midday for sustained energy.



J – Juices, sodas and even some “So called, Healthy” sports drinks
are often full of Sugar. I recommend opting for “Life Juice” aka Water,
Green Tea or Coffee Black.

K – Krispy Cream Doughnuts (and the like), Rice Krispy Treats
are NOT Approved

L – Labels are often misleading, manufactures have become very tricky
in their marketing of products, beware of multi-grain, 100% Wheat,
Reduced Fat, 0 Trans Fats, Fat Free, Low Sugar, All Natural, and many others.

M – Moderation is key which is why I promote the 80/20 rule.
Eat clean, nutritious healthy foods 80% of the time
and allow for "Life to Happen" the other 20%.



N – Nuts are an awesome snack as well as source of protein.
I like Almonds, Walnuts, pecans, and pistachios. Opt for Natural,
NOT Roasted, salted, or sugary kinds.

O – Often times people mistake thirst for hunger, staying hydrated
will help you fight off some cravings. Keep some healthy snacks around
(greek yogourt, fresh fruit) if it turns out that you are indeed hungry.

P – Protein is food for your muscles and is required in order
to add healthy lean muscle mass to your frame.
You should consume protein at each and every snack throughout out the day.

Q – Quality is often more important than quantity
and the same is true w/ your food choices but the bottom line is Calories in/Calories out.
In order to shed 1lb of fat you must have a deficit of 3,500 calories.



R – Reduce the salt in your diet by eating more natural fresh food
and avoid processed and pre-packaged food. Fresh and Frozen over canned,
and look for the low-salt version of some of your favorite items even on “Cheat Days”

S – Small Snack size meals are the way to go whether your looking
to add some mass or lean up. 5-6 small meals throughout the day
eating every couple of hours.

T – Timing is crucial to maintaining healthy lifestyle changes.
Get your body on a schedule of eating a healthy breakfast that includes
a slow digesting carb and protein source and then continue eating clean
every 2 1/3 to 3 hrs throughout your day. Meal/snack planning is crucial.

U – Uncooperative spouses, friends and family members can be a
recipe to disaster with any healthy eating program.
Get your circle of friends on board and have them join you
in your new Healthy Lifestyle Changes!



V – Veggies and Fruits are the foundation of a healthy diet.
They’re low in calories and nutrient dense, which means they are packed
with vitamins, minerals, antioxidants, and fiber.
Next time you have a sweet tooth, reach for some sweet veggies: carrots, sweet potatoes or squash

W – Water helps flush our systems of waste products and toxins
which is why I suggest you consume 2-3L everyday!

X – Xtra curricular activities/vacations are great MOTIVATORS to eat clean and get in shape!
You never know when you may take a quick get away or who you may run into on your next beach vacation! BE READY!

Y – Yogourt, or should I say Greek Yogourt is an awesome snack full of protein and probiotic cultures. Opt for the Plain Greek Yogurt and add natural sweetener like fresh fruit.



Z – Zzzzzz’s are crucial for all aspects of total health.
Make sure you are getting your rest so all of the healthy food
and the killer workouts can transform your body.

Have a Happy and Healthy Day, Cheers:)

Distorted Thinking

Doesn’t it strike you as odd that we tend to…

1. Give more credibility to our perceived ‘negatives’ than we do our positives?

2. Focus on the one negative vs. a hundred possible positives?

3. Allow ourselves to define our self worth by our flaws and not by our beauty?

4. Put more pressure on ourselves to fix ‘weaknesses’ instead of building on strengths?

5. Be quick to believe negative feedback and thoughts, but are skeptical of positive feedback and compliments?

If you look for the negative, you’ll find it. It’s easy. But positives sometimes take a little more work. You have to open up a little to see them. They’re there and deserve just as much credibility and time as the negative. In fact, some of your perceived ‘negatives’ may be positives in disguise.

If you’re finding it hard to LOVE your body because of the flaws you perceive, start by focusing just a little more energy on what you love about your body. Match every negative thought with a positive one. Take compliments and let them sink in: if someone says you’re pretty, that’s their opinion and it MATTERS. Honour it: don’t belittle their viewpoint by shutting it down. Accept it.

Focus and celebrate more positives to start feeling better about yourself and your body!

Have a Happy and Healthy Day, Cheers :)