Integrated – Functional – Health – Fitness – Nutrition
Now that I’ve got your attention, let’s chat… about BLOOD SUGAR.
You’ve heard about a bazillion ways to lose weight, right? Of course you have! And you’ve probably tried many diets along the way too. But have you ever really tried to understand how your body processes the food you eat and how it affects your ability (or inability) to lose weight?
Blood Sugar Balance plays a big role. Check out my article here…. THE IMPORTANCE OF BLOOD SUGAR BALANCE for WEIGHT LOSS
The starting point for any behavior change is setting goals, however, when you are not clear on your WHY you are setting yourself up for failure. Get clear on why your goal is important. Ask yourself “Will I lose more than I gain? Will the trade be worth it?”. Here is a powerful tool that will help you take action today. Click the link to download this printable PDF file.
Click here…. GOAL SETTING
Check out the pipes on my 48 year old client! This is a woman who came to me three months ago with very little muscle tone. She was and is a very lean individual who was unable to define her muscles despite her good intentions and best efforts. In three short months and a lot of hard work, she has increased her lean muscle mass, sculpted her shoulders, lifted her glutes, toned her beautiful legs, and strengthened her core and upper body like you wouldn’t believe! Clean eating, consistent exercise, a positive attitude, and determination is what got her where she is today…strong, toned, and extremely happy with her progress!
Can YOU do it to? ABSOLUTELY!!
It IS possible to change your body composition, regardless of whether you are a hard gainer or someone who struggles to lose weight. Establish your goal, set your mind, commit to your plan, and put the work in!
One rep at a time…
Understanding the “WHY” is “HOW” you will get there!!
I get asked all the time “How do I get started and keep going with my fitness program?”. The reality is that it’s much easier to get started than it is to keep going. Most often people who engage in a new fitness program start out full of enthusiasm and energy then before long lose their momentum and ultimately abandon their good intentions. The average time frame for this is about three months. The reason, as far as I can see is simple…you’ve either failed to set goals and plan or you haven’t thought it through far enough before you got started.
The key to success when you embark upon a lifestyle change is understanding WHY you are doing it to begin with. Exploring WHY it’s important or WHY it’s necessary to make a change is key! When you do you’ll be better equipped to stay-the-course and maintain the momentum and motivation necessary to reach your goals. Skipping this important step can set you up for failure before you even get your program off the ground.
Here are the questions I ask all my new clients:
What is/are your main goal(s)?
What is your long term goal…where do you see yourself in 12 months?
What is your short term goal…what do you expect to accomplish in the next three months?
WHY… are you here to see me? …are you doing this? …is this important to you? …is it necessary?
I challenge my clients and force them to dig deep to answer the “WHY”. I want them to understand clearly WHY they are wanting to make a change and WHY their goal is important to them. THEN we talk about how they will get there. THEN we break their goals down into manageable bite size pieces or baby steps. This strategy helps my clients keep their eye on the end game, it helps them keep their head in the game, and more importantly…it keeps them motivated to WIN THE GAME!
Understand “WHY” before deciding “HOW”
Yours in fitness and health,
Sometimes my life is like a movie…it can be a comedy, a horror show, a romantic love story, a tragedy… Whatever the case may be, my life is busy! And sometimes I find it necessary to push “pause” so I can RE-SET and move forward with passion, intention, and purpose. Finding balance is something I always strive for but is not easy to achieve. The fitness and nutrition industry is thriving and keeps me moving at a fast pace. It can be very challenging at times to meet the needs of my clients and maintain the high level of energy they deserve…it’s not easy to be always “ON”. I’m grateful that the summer months are quiet in my business. It gives me time to rest, recover, and re-charge. This week-end I was fortunate enough to carve out some time for ME as I attended the CanFitPro Conference in Toronto, with 15,000 fitness professionals from all over. I’m grateful for the opportunity to have spent three days with my industry peers and friends, and to workout with some very well known and respected leaders in my field. For three days I soaked up every bit of vibrancy and energy that I was immersed in, I learned some new skills, made some new friends, and had a lot of fun! I am reminded of how fortunate I am to be living the life I love, and loving the life I live. Every day I work with people, helping them to make lifestyle changes so they may become happier and healthier people and hopefully loving the life they live as well. It’s a privilege to share in the personal journey of another person and very rewarding to celebrate their successes along the way. Lucky me!
I’ve returned from this experience with new tools and ideas to share with my clients and renewed energy and enthusiasm to bring to every class I teach and client I train. Game on! I’m ready…are you!?
It’s important to push the “pause” button every once in a while…take time for yourself to RE-SET your mind and body so you can be the best you can be and give the most you can give every day. You are no good to anyone else if you are not good to yourself. Go ahead…push “pause”…you’re worth it!
Have a happy, healthy day!
My last post was in December. This one is long overdue. I’m about to share a part of me in a way that is uncomfortable…on an intimate and personal level…and gasp…in my professional arena no less! My personal and professional worlds never collide and there’s a reason for that…until now. I’ve always guarded my personal life in an attempt to uphold a polished, professional image. Until recently, I thought I was right in doing so…after all, I have a reputation to protect, people who look up to me, and clients who depend on me to be strong. In maintaining my tough exterior I never allowed people to see the real side of me, the vulnerable side, the human side. And perhaps this made me untouchable or intimidating, while I thought it made me admirable and strong. Boy was I wrong!
In the last several months I have; separated from my husband, lost my father, found new love, and watched my business rise and then stall. These are significant life changing events, causing a cascade of emotions. It has been a very difficult and stressful time for me, but I am emerging from these experiences a changed person. I have learned a lot about myself and others. I have taken these learning opportunities and embraced them. I have peeled away the layers to explore the deeper meaning of things. I have found the positive side of every single negative experience I’ve had.
In times of grief, loss, and stress you can dig deep and show yourself what you’re made of. But more importantly, you can be shown what you are not. I learned that I cannot do it all myself, despite how stubborn and independent I am. I had to reach out to people around me for help and support in a time when I needed it. I’m glad it did. It was a valuable lesson to learn.
Today I feel liberated…I feel strong…and I feel at peace.
I’d like to express my sincere gratitude to my very dear friends (you know who you are) who helped me in many ways, to my valued clients who were patient with me over the past several months as I cancelled sessions, to my beautiful children for making me smile every day, even when I didn’t want to, and to the love of my life for staying by my side every day, helping me through the heartbreaking loss of my Dad. To all the amazing people who helped me up when my feet were kicked out from under me, I thank you for your love and friendship. I am truly blessed!
Yours in HEALTH – STRENGTH – FITNESS …I’m baaaaack!
Here’s a quiz for your kids. Let them answer it independently. What’s your child’s food style?
Are you a planner, grabber or skipper?
1. When you wake up in the morning, you:
a) Already know what you’re having for breakfast. You even hide your favourite cereal in a place your pesky little brother won’t find it.
b) Sleep until the last minute, grab a sugar-coated breakfast bar, and run for the bus.
c) Enjoy sleeping in and skip eating altogether. Breakfast is so overrated.
2. Your lunch at school is usually:
a) Packed lunch and I eat it all
b) Packed lunch and I only eat what looks good
c) Packed lunch and I skip most of it. I’d rather get outside and play.
3. Before soccer practice, you:
a) Eat a whole grain bagel and banana
b) See that your Dad left a bag of chips sitting on the counter so you grab it and eat it on the way to practice.
c) Don’t have time to eat anything. Gotta run!
4. When you get home from school, you:
a) Usually make yourself a sandwich and drink a glass of milk
b) Grab the first thing you see, whether it’s a bunch of grapes or a bunch of cookies
c) Are starving! You haven’t eaten all day so you start to eat everything in sight. Who knew raw pasta noodles could taste so good?
5. You are planning a sleepover with friends, you:
a) Ask your Mom to take you to the store so you can serve “make your own nachos” at your party.
b) Wait until your parents are asleep so you can raid the kitchen.
c) Figure your friends have already eaten before the party, so why bother serving food?
A. PLANNER
If you answered mostly “A,” you are a planner. You will have an easier time fitting in all the food groups in a day’s time. Since you are already thinking ahead to what you will eat the next meal or snack (or next day), you just have to make sure your plans cover all the food groups.
B. GRABBER
If you answered mostly “B,” you are a grabber. You may need to talk with your parents about having healthy “grab it” foods around. If your house is stocked with snacks such as fruit, cut-up veggies, yogurt, whole grain crackers, tortillas, and bagels, it will be easier to grab for nutritious food. Also, keep healthy grab-it foods in your backpack or sports bag for those times when you are in a hurry.
C. SKIPPER
If you answered mostly “C,” you are a skipper. Skippers have the hardest time fitting in all the food groups. That’s because when you miss a meal, you are missing out on the chance to eat healthy foods. You may also get so hungry, that you overeat on “extra” foods. Set a goal to fit in all of your meals and snacks.
Have a happy, healthy day!
Acute or chronic musculoskeletal dysfunction can be linked to; your level of fitness (strength and flexibility), your age, and/or your work demands. You can improve your condition by maintaining proper posture, strengthening your muscles, and increasing your flexibility. Take breaks throughout your day to incorporate stretching…it does a body good!!
Stretching can result in…
• Increased flexibility and range of motion
• Reduced risk of injury in daily activities and exercise
• Reduced anxiety, stress, and fatigue
• Tension release
• Improved mental alertness, focus, and clarity
• Alleviation of cramps
• Improved posture, balance, and coordination
• Improved circulation
• Optimal function at work
• Ability to tune your mind into your body
• Increased awareness and ability to focus on your breathing
• Increased body awareness
• Increased muscle control
• Improved athletic performance
• Improved muscle elasticity and reaffirmed tone
• You feeling better!
You can stretch anywhere, anytime throughout your day to refresh and re-energize. Stretching before and after exercise can also be beneficial. Before exercise, dynamic stretching helps to prepare the body for the work ahead and after exercise, static stretching helps to return the muscle to the pre-exercise state.
Flex! and be flexible!
Vitamin D is known as the SUNSHINE vitamin! The days are getting shorter and as we approach winter the angle of the sun changes. Additionally with colder temperatures we cover our skin almost completely when outside. Your skin makes vitamin D when it’s exposed to sunlight, so without it, you are likely to become deficient of this important vitamin.
There are many positive benefits of vitamin D including; it’s role in calcium absorption (for strong bones and reduced risk of osteoporosis), research suggests it lowers cancer risk (especially colorectal and breast cancer), it keeps your immune system healthy and may be associated with autoimmune disorders like rheumatoid arthritis and multiple sclerosis.
How much do you need? Health Canada recommendations are 600 IU per day up to age 70 and 800 IU per day over 70. The safe upper limit for adults is 4,000 IU per day. Osteoporosis Canada recommends daily supplements of 400 to 1,000 IU for adults under age 50 without osteoporosis conditions affecting vitamin D absorption. For adults over 50, supplements of between 800 and 2,000 IU are recommended.
The only natural sources of vitamin D are fatty fish such as salmon and sardines with smaller amounts in eggs and beef. Most of our dietary vitamin D comes from fortified foods such as; cow’s milk, infant formula, soy or rice beverages.
I recommend supplementing with vitamin D, at least during the winter months, to maintain good health.
Get your dose of the SUNSHINE vitamin today!
Proper Nutrition will help fuel your workout and assist with the subsequent recovery and repair of tissues. The timing of nutrients in connection with your workout session is important!
Pre-workout fuel should consist of fast digesting carbohydrates for quick energy production. Incorporating protein or healthy fat depends on the timing of your pre-workout meal. If you consume protein and/or healthy fats too close to your workout, your body will be competing for the energy/blood/oxygen needed for digestion and energy/blood/oxygen required to meet the demands of exercise. Let your muscles have the fuel to power through your work-out by eating easily digested foods. Each person is different and you have to find the nutrient timing that works best for you. It is also important to keep in mind the intensity of your planned workout and thus the energy required to sustain the pace. Here is a general guide:
• Within 30 minutes – fruit is ideal
• Within 60 minutes – small meal of carbs and protein
• Within 2 hours – regular balanced meal of carbs, protein, healthy fat
Post-workout meals are to rehydrate, replace glycogen stores, and for muscle recovery and repair.
• Immediately after – water
• Within 30 minutes – carbs and protein (a protein shake is ideal here) AND then
• Within 60 minutes – regular balanced meal of carbs, protein, healthy fat
Important post-workout notes…
You have a 30 minute window of opportunity in which to maximize protein synthesis. The maximum uptake of amino acids by the muscles occurs during this time. The muscles need these amino acids for repair, recovery, and building. A good quality protein powder is the most bio-available protein source for this purpose…it’s easily digested and quickly transported to where it’s needed.
Eat the right foods at the right times for optimal results. Remember 80% of muscle development is in nutrition.
Eat strong!