New Years Eve - Avoid a Hangover with FIVE Tips

New Years Eve is the most fun night of the year. We celebrate our accomplishments and look forward to leaving things we didn't like so much behind. Even as a personal trainer I can't tell you not to drink because that would make me a hypocrite. Still, you don't have to drink so much that New Years Day is spent in bed with a headache.

Here are Five tips to have fun but still feel great for the first day of 2009

1. Don't drink on an empty stomach.

2. Try for only 1 ounce of alcohol an hour. Your liver can process this reasonably well.

3. Drink water once in a while throughout the night, in between drinks.

4. Take an Advil or Aspirin right before bed.

5. Exercise at a moderate intensity (walking) the next day. Exercise helps to break down toxins in the body.

Alright readers, go out have a blast, stay safe and I'll see you next year...Sorry I can't help myself:P

Happy New Year

Cheers!

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Toning Out For A Vacation

In less than 2 weeks I'll be off to Playa del Carmen, Mexico in the Mayan Riviera. Since I found out 6 weeks ago that I would be going, I have been motivated to tone out, for that beach body look.

For all of the winter vacationers out there, I want to go over what I have been doing to get lean over the course of the past month and a half.

I started at 120 lbs, 18% body fat

Nutrition

-Cut out sugar at night (cereal)

-Reduced dinner portions

-Drinking 1.5 + litres of water a day

-More fruit and veggies

-More fiber (20-30g/day)

-Spacing out smaller meals in 3 hour intervals. My total calorie count per day ranges from 1500-2000 calories. However these numbers greatly depend on a number of factors including age, weight and activity levels. E mail me if you would like to know your own daily recommended calories.

Exercise

-I have kept my lifting days a week (3) the same but I've been raising my weight amounts and lowering my reps.

-I'm also doing Ab Interval Workouts

-For my runs I have been rotating between different 20-30 minute programs. I try to never do the same one twice in a row. Once a week I have been aiming for a 45 minute steady pace run at just under a 10 minute mile.

-I used to always lift weights at night but I have been doing at least one a week in the morning with my cardio.

-I have been trying to make it out to a yoga class once a week. If I can't make the trip to the studio I have been following a DVD at home.

Result- 117 lbs and 15% body fat

I have noticed my stomach and arms are getting harder and my thighs and butt have become a little smaller. Perfect outcome? So far, a definite YES!

I thought it would be hard to see results in such a small amount of time because I'm already very active and with the summer well over, my activities like walking and cycling have been reduced. My nutrition has always needed more attention so I have been focusing on that while trying to make my weight routines and runs more challenging.

I still have two weeks to go and I'm already happy with what I've accomplished.

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Motivational Monday - Funny Nutrition Quotes

"Vegetables are a must on a diet. I suggest carrot cake, zucchini bread, and pumpkin pie."

-Jim Davis

"Nothing would be more tiresome than eating and drinking if God had not made them a pleasure as well as a necessity."

-Voltaire

"There is a lot more juice in grapefruit than meets the eye."

-Author Unknown

"High-tech tomatoes. Mysterious milk. Supersquash. Are we supposed to eat this stuff? Or is it going to eat us?"

-Annita Manning

"We are living in a world today where lemonade is made from artificial flavors and furniture polish is made from real lemons."

-Alfred E. Newman

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Tropical Breakfast Risotto

Bring a bit of tropical warmth to a cold winter day with this awesome (and filling!) breakfast recipe.

Tropical Breakfast Risotto

1 ½ cups water
1 cup instant brown rice
1 (8oz) can pineapple tidbits, drained, liquid reserved
1 (12oz) can undiluted evaporated skim milk
½ cup raisins
½ cup shredded coconut*
½ cup sliced toasted almonds
1 medium banana diced

Makes 6 Servings

Combine water, rice and pineapple liquid in 2 quart saucepan

Cook over high heat until boiling

Reduce heat to medium and simmer uncovered, stirring occasionally until most of water is absorbed, 7-8 minutes

Stir in milk and increase heat to high. Cook until mixture boils. Reduce heat to medium.

Cook until most milk is absorbed and mixture is soft and creamy, stirring occasionally, 10-12 minutes.

Stir in raisins, coconut, almonds and banana

Nutritional Information-Per Serving
Calories 256
Protein 8.2g
Fat 5.5
Sat. Fat 2.1g
Carbohydrates 46g
Dietary Fibre 3.3g
Cholesterol 2.5mg
Sodium 85mg
Vitamin C-11%, Calcium-21%, Dietary Fibre-13%
*Original recipe calls for sweetened coconut. I use unsweetened. It tasted too sweet. It also saves on sugar so nutritional info may be a little off.

Try It!

Healthy Grocery List For A Fitness Diet

I give out this list to clients but I thought it's about time I share with my readers too. If anybody has any suggestions to add, e mail or comment to this post.

Eating Clean Grocery List

Drink More Water

–Helps creatine work better
–releases toxins in the muscles
–Avoids Water Retention (aka water weight) which helps muscles show
–Lubricates joints for safer lifting
–Removes heat from the body. Less fatigue while exercising

Eat More Healthy Protein

-Fish
Salmon streak or fillet, salmon loaf, grilled or baked trout, tuna (water packed), mackerel, herring, shrimp
-Chicken
Boiled, skinless, boneless, breast
-Turkey
Lean cutlets, ground turkey, breast. NOT deli cuts
-Beef
Top Round Steaks or Roast (aka Stew Meat, London Broil, Stir Fry)
Top Sirloin (aka Sirloin Top Butt)
Beef Tenderloin (aka Fillet, Fillet Mignon)
Top Loin (NY Strip Steak)
Flank Steak (Sir Fry, Fajita)
Eye of Round (Cube Meat, Stew Meat, Bottom Round , 96% Lean Ground Round)
-Pork
Pork loin, tenderloin, centre loin, Ham

-Almonds, walnuts
-Flax seeds
-Egg whites
-Cottage Cheese
-Skim or 1% Milk
-Yogurt
-Tofu
-Kidney, baked, black or pinto beans
-Whey or soy protein powder

Eat More Healthy Carbohydrates

-Brown Rice
-Wild Rice
-Whole Wheat Pasta
-Spinach Pasta
-Chickpeas
-Lentils
-Sweet Potatoes
-Baked Red Potato
-Brown Bread
-Whole Oats
-Oatmeal (old fashioned or quick oats)
-Cracked Wheat (bulgur)
-Fruit
banana, blueberry, grapes, kiwi, blackberry, pears, strawberry, apples, mango, cantaloupe, apricots, oranges, grapefruit, peaches, raspberry, tangerines
-Fresh Vegetables
kale, spinach, broccoli, asparagus, string beans, bell peppers, Brussels sprouts, cauliflower, cabbage, cucumber, eggplant, green and red pepper, tomato, zucchini, leeks, carrots, beans, corn, beets pumpkin, romaine lettuce, green beans, yams, squash, bamboo shoots, chives, mushrooms, parsley, watercress
-Hummus on whole wheat pita
-Oat Bran cereal
-Buckwheat
-Multigrain hot cereal
-Creamed wheat (Farina)
-Plain Popcorn

Eat More Healthy Fats

-Eggs
-Cheese
-Avocado
-Peanut Butter
-Almonds, Cashews, Macadamia Nuts, Pecans, Pistachios
-Peanuts
-Oyster, Crab, Lobster
-Pumpkin, sunflower and Squash Seeds
-Sunflower Butter
-Olive Oil
-Almond Oil
-Flax Seed Oil
-Canola Oil
-Peanut Oil
-Safflower Kernels

Pick and choose some items off of the list and get started on the quest for a new and healthy you!

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Fitness on a Post-Christmas Budget

After Christmas, you have gift cards and money to spend but before you run out to the nearest gym to buy a membership, consider home training instead.

Training in and around your home and buying healthy food doesn't have to cost an arm and a leg. In a dwindling economy it's important to cut some corners.

Here are three ways to get fit on a post-Christmas budget:

1. Buy healthier versions of staple foods.

Making small changes to your diet doesn't have to cost a penny. Switch from white bread to brown and start buying low sodium broth for your soups and recipes. These healthier options are the same price as their salty and sugary counterparts.

2. Buy dumbbells.

A pair of dumbbells only cost about $1 per pound. If you ever decide to sell, they resell at cost. Having only a pair of dumbbells offers hundreds of exercise options. They are easy to store if you have limited space under the sofa or in a closet.

3. Walk in the snow.

Grab a pair of boots with good traction and head out in to the snow. The resistance provides an amazing cardio workout, like running in sand. Take your MP3 player or a digital camera for entertainment.

After the holidays the bank account suffers. So save some money but gain an awesome physique in the New Year by getting fit at home with minimal equipment.

Get Fit!

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Merry Christmas!

To all clients and readers that celebrate Christmas, have a merry one.

I'm definitely having a great xmas so far. I received an iPod Touch which is going to be great for runs. Especially with my new sporty armband case and headphones. It also offers fitness applications that can be installed, to track your workouts and progress.

*gets excited*

I hope everybody gets what they wished for.

Merry Christmas!

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Away From Home Fitness Tips

If you are visiting relatives for the holidays and you want to get in a workout, try these tips:

THREE Tips for Exercising Away From Home

1. Body weight exercises can be done anywhere, anytime. A full body workout is quite challenging using only body weight exercises. So you can be sure that you won't be missing your equipment at home.

2. Resistance tubes/bands. This equipment is so light and easy to travel with, that it won't add any inconvenience to your trip. Try to find stable poles and railings that you can attach the bands to for more exercise variety.

3. Search for hotels with a gym or pool when making reservations. It's fun to try out new facilities and it sure beats having to look around the city for gyms that offer day passes.

It's great to able to stick with your fitness program, even while you are away. Working out with your own body weight, light equipment or staying in fully equipped hotels are only a few suggestions to help you keep on track this holiday season.

Stay Fit!

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The Ab Interval Workout

I designed this routine for myself because I found that by the end of my lifting workout, my core exercises were suffering. I didn't want to feel like the ab workout was an afterthought. So I started doing this ab interval routine.

Time - 45 minutes
Equipment - Dumbbells or resistance tubes, stability ball, chin up bar
level - Any

The Workout

2 chest exercises
15 Stability ball basic crunches

2 back exercises
20 side-side (armpit toward hip) stability ball crunches

2 shoulder exercises
10 knee raises

2 bicep exercises
10 side to side knee raises

2 triceps
plank for 1 minute

2 sets of squats
side planks, 30 seconds each

2 sets of lunges
20 full crunch (floor)

2 sets of step ups w/ weights
20 bicycle crunches

This design gets you sweating and you will really feel the ab work the next day. Remember to warm up, cool down, and rest if needed throughout the program.

Try It!

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Motivational Monday - Training HARD!

"Exercise and nutrition play equal roles, and the motivation and discipline to stay consistent are really the glue that holds a program together."
-Alan Aragon

"If you do what you've always done, you get what you already have."

-Unknown

"Twenty years from now, you will be more disappointed by the things you didn't do than by the ones you did do. So throw off the bowlines. Sail away from the safe harbour. Catch the trade winds in your sails. Explore. Dream. Discover."
-Mark Twain

"Get comfortable being uncomfortable."

-Unknown

"Procrastination is...the thief of time."
-Dr Martin Luther King, Jr

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Change Your Routine Regularly!

It's human nature to get stuck in a routine. Especially once you are good at it. I have said it before and I'll say it again, you have to change your routine regularly to see results.

Here is a list of changes you can make to your program

-Have a hard day and an easy day. This can include time, weight amount, set amount, your favourite and least favourite muscle groups to work out etc.

-Circuit training.

-Just upper or just lower body.

-Just free weights.

-Just body weight exercises.

-Different cardio types/intensity/incline and resistance

-Have a day where you do weights and then cardio. Other days do them separately.

-Boot camp style workouts (jumping jacks, drills, burpees, sprints)

-Change muscle group order but stick to biggest muscles to smallest. For example, if you always start with chest, begin your workout with back.

-For abs have a day of crunches, a day of planks and a day of knee/leg raises.

Change your workouts regularly because it will make your workouts purposeful, interesting and fun. Even though a routine is easy, eventually most people lose motivation. So keep it different for a great body and ongoing motivation.

Switch It Up!

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Weekend Shopping Blitz!

A lot of people (including me!) will be spending many hours in the mall and shops this weekend picking up last minute Xmas gifts.

Sometimes being in a hurry means settling for fast food to get fed and get back to shopping as soon as possible.

Here are THREE ways to get fitness and nutrition in to your day of shopping

1. Take The Stairs. Instead of hopping on the escalator every time, take the stairs. Especially when you still don't have many bags. Focus on stepping down with your whole foot and pushing up with your heels to target your butt and legs.

2. Check out the food court thoroughly. Try not to jump in line at the first New York Fries that you see. Take a minute to scan the entire food court and try going for something healthier than burgers and fries. Rice bowls, wraps, salads and sandwiches can easily be found if you try. I can guarantee the healthier the food, the shorter the line up! It's great for being in a hurry :P

3. Don't buy extra chocolate and junk food. When most people go Xmas shopping, they buy extra gifts just in case they forget someone. However, when you are left with extra boxes of chocolate and no one to give them to, you eat the whole thing! Instead of getting chocolate buy gift cards to a book store or even a coffee shop. That way, it's not a gift you can eat on your own in one shot.

Stay healthy this holiday season by shopping smart and getting in small bursts of exercise no matter where you are.

Stay Fit!

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How To Do Chin Ups and Pull Ups

Having a chin up bar is one of the best pieces of home gym equipment you can have. They are amazing for working out your back, arms and abs.

Chin Ups

This is the easier of the two because pulling yourself up with your biceps is much easier than the pull up, which involves more effort from your forearms.

-Start by grabbing the bar underhand

-Bend your elbows slightly. It's not cheating to start with bent elbows because completely straight arms makes this exercise nearly impossible.

-Focus on your biceps and lats as you pull up and stick your chest upward toward the bar.

-Try to get your chin over the bar and lower slowly back to your bent elbow starting position.

Pull Ups

-Grab the bar with an overhand grip.

-Bend at the elbows like with the chin up

-Focus on your back muscles and as you raise yourself up, pull your shoulder blades toward each other.

-Again, try to get your chin over the bar and slowly lower back down to starting position.

Variations

-If you cannot perform one chin up or pull up work your way toward this goal by using a step or stability ball underneath you. Try to use as little help as possible from your legs to raise yourself up.

-Mixed Grip. Try one hand over and one hand under to change up your routine. Remember to perform a second set with the grips reversed so you achieve muscle symmetry.

-Towel Grip. Throw a strong gym towel over the bar and grip with your palms facing each other. This "hammer curl" grip will work the side of your arms and forearms.

-One Arm Pull Up/Chin Up. If you are really strong and can perform numerous chin ups, try doing them one handed.

-Flexed hang. If you can get hold your own weight but you can't complete full reps yet, try to see how long you can hold your weight with your chin over the bar in any grip.

Abs

Chin ups and pull ups are surprisingly good for your core. I noticed that after I started practicing a couple years ago, my stomach flattened up rather quickly. It takes a lot of abdominal strength to pull your weight up. So you will really feel it the next day.

For direct core work on the chin up bar try:

-Hanging knee raises. Hang on to the bar and let your body drop. Now raise your knees in to chest as many times as you can. Try not to let your knees drop lower than your hips on every repetition as it puts strain on the low back.

-Hanging leg raise. This variation is harder than the knee raise. Straighten your legs and raise them as high as you can. Try holding for a few seconds for an extra killer workout.

-Side to Side Raises. Using either your knees or legs try raising side to side for extra focus on your obliques.

It's incredible what a bar can do for your physique. They are affordable, easy to assemble and can be secured anywhere that is strong enough to hold your weight. Most door frames are perfect!

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Vegan Biryani Recipe

This recipe for vegan biryana (or biriyani) will give you the satisfaction of a hearty winter meal and the peace of mind in knowing you are eating healthy during the cozy up, comfort food winter months. This dish is amazing for both weight loss and mass building programs due to its low fat and high protein content. It's really just a matter of how much you are eating and I bet even the best eaters might have trouble finishing this one! The biryani is a savoury helping of endless flavour and texture from the chewy tofu to the crunchy walnuts. It is perfect for a romantic night in, or as an impressive course that will “wow” guests at your next holiday party.

Seriously Hearty Vegan Biryani

Ingredients
2 cups brown basmati rice
1 tbsp extra virgin olive oil
1 clove garlic
1 red onion
1 package of firm tofu
1 can chickpeas, rinsed
1 can cream corn
2-3 tbsp biryani paste (I use Pataks. It is sold in most grocery stores in Toronto. Use less if you are concerned with the fat content)
1/2 bag or head of spinach
1 tbsp basil
1 tsp black pepper
1/4 cup crushed walnuts
1/4 cup raisins

Serves 4

Directions
1. Start your brown basmati rice as directed.
2. in a separate pot or deep pan heat oil and add onions and garlic. Cook onions until almost soft. 10-15 minutes on medium heat.
3. Add in spinach and cover until it shrinks.
4. Now it's time for the tofu, creamed corn, chickpeas, pepper, and biryani paste. Stir until all ingredients are evenly coated.
5. A few minutes before serving add raisins and basil.
6. Serve over the rice, top it all off with crushed walnuts

And Enjoy!

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Countdown To Christmas - Buying Gifts

With only a week left to go until Christmas Eve I'm sure that if you haven't finished Christmas shopping yet, you might be panicking a bit!

Instead of buying someone a box of chocolates, wine or gift cards promoting sitting on the couch (HMV!) why not consider giving the gift of fitness? According to my ongoing poll this month, it seems most people would at least consider it. So here are some ideas for affordable, fun fitness gifts.

Five Fitness Gift Ideas

1. Resistance Tubes. You can pick up a set at Winners from $10-20. This is an especially useful gift if the recipient is away from home for the holidays. They can get started on their New Years goals right away, even a hotel room with this portable, store-able equipment.

2. Class/Training Gift Cards. If you have a fitness enthusiast to shop for, consider giving them a new fitness experience. 5 sessions or so of personal training, spinning, dancing or martial arts would excite anybody that loves to try new things. By picking something you know they will love, it will be personal and thoughtful. Toronto has so many class options to choose from so take your time browsing online!

3. Nike Sportband. The sportband was released last spring. It allows users to track and record runs, distance, pace, calories burned and much more. It's best used with a Nike Plus shoe, as it has a spot designed to hold the sensory device.

4. On a similar note if you buy an iPod Touch or Nano, it can be used with Nike Plus shoes to broadcast run results or display them right on the iPod. Even without the shoes, the iPods can be plugged in to Life Fitness cardio machines at the gym to record and track workouts.

5. SportCheck, Mountain Co-Op or Athlete's World Gift Cards. The great thing about gift cards, is you give the recipient the option to choose for themselves. With a voucher to one of these places they may decide to take up hiking, buy some fitness equipment or just pick up some athletic shoes or clothing.

Gift giving is about showing that you care. Match a loved ones interests with a health promoting gift and make someone happy to not have to eat another box of chocolates or store another bottle of wine this year!

Give Fitness!

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Upper-Lower Routines for Weight Loss and Tone

A tough upper/lower weight lifting program can really kick your butt in to shape. This type of routine rotates exercises from the upper to lower body and back over and over. This sends the blood rushing from one end of the body to the other, causing a sweaty, endurance testing routine. Your muscles won't know what hit them!

Try This Upper/Lower Superset Workout

Equipment Needed - Dumbbells, a bar/place to do pull ups

Warm Up 5 Minutes

Push Ups

Squat

Rest

Repeat

Pull Up

Lunge

Rest

Repeat

Shoulder Press

Romanian Deadlift

Rest

Repeat

Bicep Curls

Lunge off a Step

Rest

Repeat

Skull Crushers

One Legged Squat

Rest

Repeat

Crunches

Stretch Sequence

Try this workout by either using lighter weights and moving faster, resting less. Or heavy weights with longer rest times.

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Motivational Monday - Exercise

"If your dog is fat, you're not getting enough exercise."

-Author Unknown

"It is exercise alone that supports the spirits, and keeps the mind in vigor."

-Marcus Tullius Cicero

"A person's health can be judged by which s/he takes two at a time - pills or stairs."

-Joan Welsh

"The only exercise some people get is jumping to conclusions, running down their friends, side-stepping responsibility, and pushing their luck!"

-Author Unknown

"Lack of activity destroys the good condition of every human being, while movement and methodical physical exercise save it and preserve it."

-Plato

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Make Your Push Ups Harder

Eventually we all get to a point where we are doing way too many push ups. Sure, 30 is a great accomplishment and awesome for muscular endurance but it's important to make an exercise difficult enough that it minimizes the risk of injury and gives results in as little time possible.

Here are Five Ways to Increase Push Up Intensity

1. Slow-Mo Push Ups. Perform push ups with a 3 second count on the way down and 3 seconds on the way up. This will turn 30 push ups back in to 10, no problem.

2. Stacked Feet. Put one foot on top of the other. The wider your feet are the less weight your upper body takes and the easier the push up. Stacking your feet is closing that foot gap as much as possible.

3. Put Your Feet Up. Putting your feet on a step forces your body to focus the weight in to the upper body. This also works your upper pecs a little more. So you are changing the exercise, increasing intensity and working a slightly different area!

4. Plyometric Push Ups. This should only be attempted if you have absolutely no joint problems whatsoever. When you get in to the finishing position (chest closest to the floor) spring upward with all of your power, so your hands leave the floor. 5-10 of these will wipe you out!

5. One-Arm Push Up. This one is VERY hard. I suggest trying this one starting in finishing position to see if you can support your weight. Place your feet wide, tuck one arm behind your back and try performing push ups by only using one arm. Remember to switch arms for the second set!

Push ups are a fantastic exercise for the chest, triceps and shoulders. They are a staple in any fitness program, that can seem intimidating at first but I can guarantee they get much easier over time. So easy in fact, there are various ways to increase intensity to keep progressing with this exercise.

Be sure to check out my "The Perfect Push Up" post for basic technique details and photos.

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Try New Winter Activities

For most people, winter is a time to hide inside to be cozy and comfortable. Some people completely overlook winter activities. When you get involved in seasonal activities it gives you something to look forward to when the weather gets colder.

Try These Winter Activities

Cross Country Skiing- This activity is a great workout. Constantly moving your arms and legs burns a lot of calories and the built in resistance of the snow is awesome for toning the thighs and butt. Try moving in intervals of speed and recovery.

Ice Skating - Skating is an awesome activity to do with a couple of friends on a Friday night, instead of going out to the pub! Many skating rinks in Toronto (like Harborfront) have a DJ. Rental costs are low and rinks are open 2 more weeks this year. Remember to always wear a helmet!

Tobogganing - Ah to feel young again. Do you remember how HARD tobogganing actually is? Sure you get 10 seconds of downhill bliss but running back up the hill is a serious cardio workout. Make sure you go a green tea afterward!

Winter can be fun when the weather is tolerable and you have activities you enjoy. Try some of these suggestions this season for an active and healthier December.

Try It!

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Lose BellyFat This Month

This is a month of justified (and there should be some!) overeating to celebrate the end of an old year, and the start of a new one. This is a very hopeful and motivating season, so if you have been thinking about losing weight, there really is no better time to start.

Three Tips For December Weight Loss

1. Eat More Vegetables in place of starchy carbs. So many delicious vegetables are in season right now and you are already buying them for your holiday dinners. Add more veggies and less pasta and potatoes to trim belly fat.

2. Avoid the sugary warm beverages. It's amazing to think of all of the calories that can be saved by watching what you drink. The holidays are a time for hot chocolate, mochas and other flavoured coffees. Considering you will probably want eggnog and wine, cutting out the hot chocolate and lattes can save you 100-200 calories every time you go for the water instead!

3. Buy Some Equipment. This is usually not a time to give gifts to yourself but this time of the year is perfect. End of the year and New Years fitness sales are unbeatable!

Long lasting weight loss is all about making simple and small lifestyle changes. The end of the year is the perfect time to leave old ways in the past and start the new year off on the right foot.

Lose Weight This New Year!

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Three Stress Quick-Fixes

December is a busy month for a lot of people with holidays, new years planning and the kids being home from school for a couple of weeks. As every bodies schedule seems to double, so do stress levels. Try not to let the holiday season frazzle your nerves.

Try These 3 Stress Quick-Fixes

1. The tennis ball massage. Getting a massage is great for stress-relief but sometimes it's impossible to fit an extra hour in to the day. Just use any old tennis ball (probably not the dog's ball though!) and stick it between the wall and your shoulder blades. Roll it up and down, back and forth for a 2 min self massage fix.

2. Cucumber eye mask snack and dip. Less sleep and extra stress leads to puffy eyes and dark circles. Sometimes looking tired can make you feel more tired. Cut up a cucumber and put a couple on your eyelids for 10 minutes. Eat the rest as a snack while you wait. Dip in Cool Whip or similar low fat dip.

3. Quick Workout. I'm a huge advocate for exercise giving you instant energy and relaxation. Exercising for 10-15 minutes, even if it is gentle stretching will revitalize your mind and energize our body.

Sometimes a little "you" break for 10 minutes is all it takes to make it through another few hours.

Have a stress free holiday season!

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Oprah's Weight Struggle

I just finished reading This Article About Oprah Winfrey gaining back the weight she has lost. The superstar talk show host and philanthropist admits to overeating and gaining over 40lbs since 2006.

Oprah says she is embarrassed but I don't think she has anything to be ashamed about! This has to be the busiest, most influential woman in America. She is 54 years old and was recently diagnosed with a thyroid disorder that caused her to gain 20lbs. Still she has motivated tons of people to exercise and eat healthy. She runs marathons and has tried multiple diet and exercise plans over the years. You have to wonder how she does it all in the first place!

The point of this entry is to say that everybody slips up once in a while. It's normal to have some bad days, months or even years. I'm happy to hear that she plans on picking herself up and trying again. I love that she has redefined her goals from wanting to be skinny, to wanting to be strong, fit and healthy.

Oprah is a strong lady and I'm sure she can do whatever she puts her mind to. I respect her honestly and willingness to discuss such a personal matter to the general public. She may have hit the big 2-0-0 but hey, it's motivating enough to hear her tell North America she is ready to try again.

Go Oprah!

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Have You Tried Eating 5-6 Meals a Day?

Many fitness leaders will recommend eating 5-6 small meals a day and with good reason.

Eating smaller, frequent meals means that your metabolism works more often on less food. This trains your metabolic rate to increase and digest food more quickly, ultimately leading to a faster overall metabolism.

When you eat 2-3 big meals a day you overwhelm your metabolic system. Not eating for more than 4-5 hours at a time slows the metabolism and your body begins to think it is starving. Food gets digested slowly and more fat is stored as an energy source "just in case" no new food comes through for a while.

Eating smaller and more frequent meals through out the day is beneficial for a healthy digestive system, weight loss and having more energy.

There are a few problems with this method as far as maintaining this lifestyle is concerned. The most common complaint seems to be an increased feeling of hunger when you first start out. This is usually the opposite reaction you want to have when trying to lose weight!

The solution to this problem is either having the willpower to not end up eating 5-6 big meals a day or a "weaning phase" to slowly transition. During this phase I recommended that portions are reduced and one extra meal is added a week for 3 weeks. Remember, at the start of a new week and an extra meal, portions have to be reduced.

The goal is to stretch out the same amount of calories of three big meals, in to 6 smaller ones.

Another common problem is that most people are busy and don't want to carry a bunch of prepared food and snacks to work.

The way around this one is to continue with your usual routine but try to follow the schedule by making simple changes. Instead of eating a wrap and salad for lunch, save the salad for a snack in the late afternoon. Or find snacks and small meals that involve minimal or no preparation and can be easily carried with you to work or while travelling.

This eating schedule definitely works. Try to eat 5-6 small meals a day to push past plateaus, lose weight or simply to feel your best.

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Motivational Monday - Arnold Schwarzenegger on Fitness

"My definition of a sport is that it's a physical activity that involves competition. Since bodybuilders certainly train and then compete, we are certainly a sport."
-Arnold Schwarzenegger about bodybuilding as a sport

"The resistance that you fight physically in the gym and the resistance that you fight in life can only build a strong character."
-Arnold Schwarzenegger, March 1997

"We all have great inner power. The power is self-faith. There’s really an attitude to winning. You have to see yourself winning before you win. And you have to be hungry. You have to want to conquer."
-Arnold Schwarzenegger about his basic plan

"Bodybuilding is much like any other sport. To be successful, you must dedicate yourself 100% to your training, diet and mental approach."
-Arnold Schwarzenegger

"You can't tell a kid that it's time to exercise; that's a turn-off...you have to say 'Let's go to the park and have some fun.' Then you get them to do some running, play on the swings, practice on the balance beam, basically get a full workout disguised as play."
-Arnold Schwarzenegger as Presidential Council on Fitness

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Maintaining Your Goals Before You Even Reach Them

If you are one of the hard working, consistent exercisers that have reached your initial goal, you need to start thinking about how to maintain results.

It's best to plan for maintenance even before the objective is met.

Think About Maintaining Goals During Your Program By:

Eating a diet you can manage for the rest of your life.

Most of the time, people diet to reach a goal without thinking about how they are going to eat after the weight is lost or the muscle is gained. If you are on a low calorie/fat diet for weight loss or eating a ridiculous amount of protein and not much else for mass building, you will be disappointed when your body craves a proper diet, you eat, and the results are lost.

Plan for maintenance during your program by eating a realistic diet. You can still reach goals by eating normal portions of macro nutrients (carbs, protein and fat) and continue to have the body you worked so hard for, long after the goal is reached.

Find exercise you enjoy.

It's impossible to continue an exercise a plan if you are doing something you don't even like! It might be easy enough to stick yourself on a stationary bike or treadmill for twelve weeks but what about afterward?

Even when you reduce exercise time during a maintenance phase it is still important to continue working out a couple times a week to keep the results. It's crucial to find something you enjoy and want to improve at, to keep yourself motivated to continue with it.

Try not think of a fitness program as being only 6, 8 or 12 weeks. It's a lifestyle change and it should last a lifetime. That is why it is so important that it is something you can stick with and enjoy, so you will continue to stay healthy, happy and fit.

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The Perfect Meal

The perfect lunch or dinner for a fitness program of any goal contains carbohydrates, vegetables and a protein.

Add a glass of milk or calcium fortified beverage for a complete and healthy dish.

Carbohydrate Selection

My preferred choice is brown rice. The cooked amount should be about a cup. This contains about 200-300 calories. Brown rice has fibre, protein and complex carbohydrates so no calorie goes to waste on simple sugars or saturated fat.

Protein Selection

A serving of protein should be the size of the palm of your hand. A good protein is lean. Choices for protein can include fish, soy based products, skinless chicken breast or lean (no fatty deposits) pork and beef.

Vegetable Selection

Have as many dark green, orange and red vegetables as you want. The best way to prepare fresh vegetables is by steaming them, so no nutrients are lost. If you find veggies boring add walnuts or salsa to make them more exciting.

Follow this simple diet plan for great results whether you are trying to lose weight, gain muscle or just stay healthy and eat right.

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Losing More Than 50 Pounds

If you have more than 50 pounds to lose be careful of what exercises you try out in the beginning. Cardio activities like running for example, is very tough on the joints if you are overweight and have never run before. I know first hand because I started running when I first started to lose weight and within no time, my knees started to hurt.

Avoid exercises that use body weight like full push ups and dips. This is a tip for beginners as well. If you are lifting your own body weight to start, it might be too hard and discouraging. Even a person that weighs 120 pounds still has to lift 120 pounds to complete a single rep!

Five Exercises To Start With For Losing 50+ Pounds

1. Cardio Machines. The elliptical and stationary bike are best, because they are easy on the joints and can be programmed to be easy or challenging based on your cardiovascular condition. You can also walk on a treadmill on an incline.

2. Circuit Training. Changing from one exercise to the next without much rest in between is great for both weight loss and toning. Try upper body, lower, abs and a cardio (jumping jacks, running on the spot etc) and repeat 5 times.

3. Resistance Tubes. This is a fantastic piece of equipment that is affordable and portable. With a lower body band you can work out your whole lower body (leg raise, thigh/inner thigh raise, glute kickbacks etc) in the privacy of your own home.

4. Yoga is really good for people that have a lot to lose. Holding poses really makes you sweat. Not to mention your muscles and joints get a chance to wake up so you can try other exercises without worrying about injury.

5. Aqua Aerobics. Not only is working out in the water effective, it's a lot of fun too! Water aerobics does not put any pressure on the joints and if you like swimming these classes will prepare your lungs for swimming laps.

It is a great decision to lose extra weight. It is hard, but definitely do-able. Before you dive in head first, make sure you prepare your body first for harder workouts so you can keep seeing results injury free.

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When Should You Buy A Weight Bench?

I'm a fitness minimalist so I believe in being able to get great results without turning your whole house in to a gym! A weight bench is a great piece of equipment to own.

Advantages of a Weight Bench

-Perform exercises more safely

-More exercise variety and a greater range of motion of exercises like the bench press.

-More comfortable than the floor

-Sometimes has extras like leg extension and a preacher curl pad

-Makes a home gym look complete

For the most part anybody can get results without a bench. By using your free weights seated, standing or on the floor you have a ton of variety.

However, consider getting a bench if:

1.You are starting to lift heavier than the dumbbells you own. If you have a set up to 40 lbs but your bench press requires 100lbs, it makes more sense (financially and space wise) to get a bench with a bar and weight plates instead of buying a set of 50lbs dumbbells. Chances are, you will progress beyond that weight eventually and will have to buy more weights again. Plus, most benches come with a rack so you can load heavier weights and lift off more safely.

2.If you are getting bored. A weight bench adds more variety to a routine. It make exercises like the decline bench press, inverted chin ups and incline bicep curls much more comfortable. A bench helps you to keep your form and offers variety to keep your mind interested and your body guessing.

3. If you need motivation, getting a new piece of equipment is exciting. Especially if you have been lifting weights for a long time without one. Throwing something new in to your routine will help you get better results, which is always very motivating!

A bench can be inexpensive if bought used. Even new ones won't run you much over $250. It is best to try out some exercises on the bench to make sure it is built right for your height and size. Some cheaper benches are way too small and narrow for tall people, so make sure it suits you before buying.

Benches are great to have if you need motivation, new exercises or you need to move up to a heavier bench press!

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How To Do Kegel Exercises

Kegels are a painless and beneficial exercise that anybody can practice. They are known for making labor easier on women, strengthening orgasm intensity and enhancing sex lives.

Kegels strengthen and tone the pubococcygeal (PC) muscles. During orgasm the muscles throb and the stronger they are, the stronger the sensations. Women with strong PC muscles can easily "grip" their partner to enhance pleasure for them both.

Benefits of Kegel Exercises Include:

Pregnancy
-Pushing is made easier
-Reduces chances of tears
-Faster recovery from an episiotomy
-Prevents postpartum incontinence
-Tones vaginal muscles

Men
-Helps to strengthen and maintain erections by promoting blood flow to the genitals

Everybody
-Improve orgasms
-Prevents incontinence later in life
-Prevents hemorrhoids

How to Practice Kegels

Kegel exercises are very easy to try and improvement is noticed quickly. The basic technique is to contract your muscles like you are trying to stop the flow of urine. It is recommended to actually try this to locate the proper muscles. You should only be using these muscles. If you find you are using your abs thighs or butt, focus on only using your pelvic floor muscles.

Hold for about 3 seconds and release. Repeat as many times as you are able. Aim for 20-30 reps and a few sets throughout the day.

Once you master the technique try flutter kegels. To do this one, perform kegels rapidly by contracting and releasing the PC muscles. Eventually you will be able to control and improve the speed of kegels.

You can also practice in different positions, sitting, standing lying down and kneeling.

Kegels can be practiced anywhere and if you continue with it for about eight weeks, you will really feel the difference!

Try it!

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Eating Healthy and Exercising Poll

In this month's poll I asked "What is harder for you, eating healthy or exercising?" I'm not surprised that the results show that eating healthy is harder for most people, including myself.

Exercising is difficult to get started but once you get in to the workout and make a regular habit of it, it becomes much easier. What is 20-45 minutes a few times a week, when compared to all of the time that remains? When it is put that way, it seems to be a small investment of time and energy.

Nutrition on the other hand is daily, day in and out. It is harder to eat healthy because food not only takes time to prepare but the knowledge of how to eat properly. There is a lot to consider including what food to eat, proportions and the best cooking methods to ensure nutrients are not lost. Not to mention all of the temptation of cheap fast food and junk food ready to eat off of the shelves.

One thing I have learned about eating right is to not think about it in a forever way but on a day to day basis. If you have a bad day or even week, you can start fresh again. You won't become unhealthy from one bag of chips or a week of dining. There is always opportunity to improve the way you eat.

One strategy that works for me is to eat very healthy during the work week and then eat a more relaxed diet on the weekend. Doing this motivates me to stay away from junk food all week and eat smaller portions with the self-promise that I can have what I crave for two days before the start of a new week.

Eating good food and exercising is not always easy but when you do find a routine that suits your lifestyle and you consistently follow it, the rewards are motivating enough. Feeling energetic, looking great and knowing you can do what you put your mind to is a fantastic feeling.

Live Well!

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Monday Motivation - Health + Nutrition

"Processed foods not only extend the shelf life, but they extend the waistline as well."
-Karen Sessions

"To eat is a necessity, but to eat intelligently is an art."
-La Rochefoucauld

"The first wealth is health."
-Emerson

"Today's preparation determines tomorrow's achievement."
-Unknown

"Some succeed because they are destined to, most succeed because they are determined to"
-Unknown

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