Five Steps to Happy, Healthy, Weight Loss

Losing weight can be a real nightmare for some people. In some cases, it has been ordered by a physician to reduce health risks, other times it's a personal decision to increase confidence. Whatever the case, many people think of having to lose weight, and start to panic. It's completely normal to be worried about having to change your life, or wonder if it's all just going to come back.

If you need to lose weight, it's a positive thing, and if it's done correctly, you will enjoy lasting results for years to come.

Get Started with these Five Steps to Happy, Healthy Weight Loss:

1. Adjust your diet.

This is hard at first but not only will your body adjust, you will experience more energy than ever before. Cut out frozen, fried, creamy and fast foods, and with that change alone, expect serious results!

2. Exercise.

After a week you will wonder why you didn't start sooner. Exercising feels really good, and when you see your fitness levels improving with each new session, and your body changing weekly, you'll never go back to the couch potato lifestyle. It's getting started that's the hardest part, but trust me, the challenge of the first week or two is well worth it.

3. Don't "Diet."

The reason so many people gain lost weight back, is because they dieted. Fad diets like, Atkins, Grapefruit, lemonade, cookies or whatever the latest craze, is not real eating. It's simply not sustainable on a long term basis. Once you stop the diet, the weight WILL come back. The best bet, is to refer to tip #1, and adjust your diet to begin a healthier lifestyle.

4. Learn to Read Labels.

Food can be tricky. Just because something says it's healthy on the box, doesn't make it so! Advertising is a sneaky business. Check out my articles from way back. These were some of the first topics I wanted to discuss when I started this blog, over two years ago. Food labels are THAT important! Reading Nutrition Facts 101, Reading Nutrition Facts 101 Part 2, Reading Nutrition Facts 101 Part 3

5. Don't Give Up!

Even if you miss a workout two weeks in a row, or eat chocolate bars everyday for a week, it's not all lost! Losing weight is a lifestyle change, meaning, you are changing your life. It's not for twelve weeks, or a year, it's a long term deal. Two weeks of not exercising is a very small amount of time compared to the rest of your life. Put the past behind you, and get back on the horse!

If anybody out there in cyberspace is trying to lose weight, and needs advice/support, don't hesitate to e mail me, kaleenatrainer@gmail.com

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Monday Motivation! Self-Discipline Quotes

"We are what we repeatedly do, excellence then is not an act, but a habit."
-Aristotle

Discipline is the bridge between goals and accomplishments.
-Jim Rohn

"Hold yourself responsible for a higher standard than anybody else expects of you. Never excuse yourself. Never pity yourself. Be a hard master to yourself-and be lenient to everybody else."
-Henry Ward Beecher

"Rule your mind or it will rule you."
-Horace

A journey of a thousand miles must begin with a single step.
-Chinese Proverb

Discipline is remembering what you want
-David Campbell

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Do You Need A Personal Trainer?

Who needs a personal trainer? I think everyone should try it at least once. Even trainers like to have a personal trainer to push and progress their routines.

Of course, certain people will benefit more than others. If you answer yes to any of these questions, consider hiring a personal trainer:

1. Is your body changing?

If you have been working out for ages, but your measurements are still the same, something is wrong. It could be that you are not pushing yourself hard enough, you may be trying out the wrong program , or it could even be that you need nutritional counselling. Hire a trainer!

2. Are you getting hurt?

It's not normal to have a stiff shoulder after a bench press, or sore hips after squats. If you have a reoccurring exercise related injury, you may need some technique corrections. Or if you are lifting heavy, a good spotter. Injuries will only slow down your progress. Don't lie to yourself and pretend it's nothing. Hire a personal trainer to give you a hand.

3. Is this your first time exercising?

I can see wanting to learn a bit on your own first, but wouldn't it be great to skip over the common mistakes of the first-time exerciser, and start seeing results? Beginners may even get the most benefit out of having a trainer. Hire a trainer to learn the technique, get a feel for how hard you should be working and have a program designed for you. You'd be all set!

4. Do you have a short attention span?

If you workout on your own but find you take five minutes in between sets to doddle, you are not working out hard enough. Many people find it difficult to focus on a weight workout. With a trainer, you will be told what to do, and pushed to stay on track and complete the program. It won't be long before you start seeing amazing results!

5. Do you hate exercise?

You're not alone! If you really do not like to workout, you will NEVER do it on your own. A personal trainer will make the workout as fun as possible, by incorporating the activities that interest you the most. A trainer will also help you to pass the time, by having some good company for the hour.

I can't think of any person that would not benefit from personal training. I'm not just saying that because I'm a personal trainer either!:P Training with a professional will keep you injury free, and get you the results you have always wanted. Who doesn't need that?

Hire a Personal Trainer!

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Dried Fruit as a Junk Food Alternative?

Don't you sometimes crave sugary foods? I know I do! It's difficult to lose or maintain weight when you have a sweet tooth. Did you know that dried fruit can make an excellent sweet snack alternative, while providing nutrition and fiber?

Don't get too excited. Dried fruit will never be as healthy as its fresh fruit counterpart. When a fruit is dried it loses its water content, in addition to nutrients that come with fresh fruit, such as flavonoids, an antioxidant.

The other drawback of the dried fruit, is the concentrated sugar content. During production sugar is added to heighten sweetness, on top of the already sugary nature of fruit. Due to this high concentration of sugar, dried fruit should always be eaten in moderation, as a small snack.

If and when at all possible, opt for organic dried fruit that is sulphate free, as a way to reduce the preservatives you consume.

However, dried fruits make a healthy alternative to other sweet snack food such a chocolate, gummy candy, and donuts, because they are still fruits, and contain vitamins and nutrients. I find they are just as satisfying, if not more.

One of the good things about dried fruit, is that is has a long shelf life, for up to a year. There is also no shortage of variety. Some examples of dried fruit can include: Raisins, cherries, cranberries, strawberries, mango slices, apples, and ginger.

Try dried fruit on its own, sprinkled on cereal, in trail mix, or find recipes that compliment their sweet taste. Raisins for example, taste great in many dishes and are amazing with fresh apples.

Dried fruit once in a while will keep your sweet tooth under control. So enjoy the unique, chewy goodness of nature's very own candy.

Try It!

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Belly Dancing Experiment

I took my first ever belly dancing lesson last Thursday. I had a lot of fun. I went to Hannan's Bellydance Studio at Broadview and Danforth, in Toronto.

My instructor, Maha, is a very knowledgeable, and wonderful teacher. We learned a lot in the first class. There was: the shimmy, chest slide, hip slide, hip drop, 4 and 8 point turns, and some arm movements.

For a first time, I thought I did pretty good. I have trouble walking backwards while performing the moves, turns, and my fast shimmy looks a little ridiculous, but in time, I hope to get better.

Being a personal trainer and fitness enthusiast, I'm pretty well conditioned, and my stamina is strong. While I didn't find the class to be an exhausting cardiovascular workout, I did find that I was working my abdominal in ways they had not been before.

This led me to an idea for an experiment:

For the next six weeks of lessons, I'm not going to do any ab work whatsoever. No crunches, planks, hanging leg raises etc. I want to see if dance, specifically of course, belly dance will have have a positive effect on my core, and overall physique. The only time I will work my core is in class, or while I'm practicing at home.

I already have clients ask me if belly dance is challenging enough to lose weight, tighten the hips and stomach, and improve co-ordination and body awareness.

So I'm volunteering as the human guinea pig. Before and after pics will follow!

If anybody is interested in checking out a show, where you can even try a little dancing yourself, the studio will be having their Canaret 101 this coming Saturday. Doors open at 7:30!

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Monday Motivation- Having Character

"Don't compromise yourself, you're all you've got."

-Janis Joplin

"What lies behind us and what lies before us are tiny matters compared to what lies within us."
-Ralph Waldo Emerson

"A truly strong person does not need the approval of others any more than a lion needs the approval of sheep."
-Vernon Howard

"If you don't stand for something, you will fall for anything."
-Anonymous

"Only the mediocre are always at their best!"
-Johnathan Winters

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Sweet Potato Fries with Blue Cheese and Chive Dip!

If you're looking for a delicious snack for entertaining, that's low in fat and really tasty, look no farther!

Sweet Potato Fries

Ingredients for fries:

2 large sweet potatoes

2 tsp chili powder

1 tsp garlic powder

1/4 cayenne pepper

1/2 tsp ground cumin

1/2 tsp black pepper

Directions:

1. Wash potatoes.

2. Cut length wise or in to wedges.

3. Place on a baking tray and preheat the oven to 400 Fahrenheit.

4. Cook for 40 minutes or until potatoes look slightly browned.

Blue Cheese and Chive Dip

Ingredients for dip:

-1 cup Low/no fat sour cream

-1 cup Low/no fat mayonnaise

-1 tsp of fresh lemon juice

-1 cup crumbled blue cheese

-1/2 tsp honey

-1/2 bunch of finely chopped chives plus extra to garnish

-Pepper to taste

Directions:

1. Combine all ingredients together, place in a bowl, and serve with fries!

This recipe pairs nicely with veggie burgers to make a whole meal, or other small sides, such as salad. Try this one out with friends and family. They will be impressed!

Try It!

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How Many Sets Should You Be Doing?

Weight lifting programs vary, and you will find some people performing one set, and others doing up to six. So where do you fall in this commonly confusing question?

One Set:

A fitness program with only one set is suitable for two groups of people. The first is absolute beginners. If you have never weight lifted before, one set gives the muscles a chance to "wake up" and will allow you to screen for injuries, and practice form while using lighter weights and performing more reps.

The other group is circuit trainers. Moving quickly through a series of exercises gets the heart pumping. This technique is suitable for beginners to intermediates looking to lose weight or improve their endurance.

Two to Three Sets:

New intermediates (have been lifting weights for 1 year), or exercisers who used to exercise regularly but have not in a while should have 2-3 sets in their program. This amount of sets will pump blood in to the muscles, to stimulate growth and improvements to strength. It will also reduce the risk of osteoporosis and other bone degenerative diseases. It's also a good amount to keep an exerciser's interest without too much boring repetition, and long drawn out lifting sessions.

Four or More:

If you are lifting four or more sets you are probably an avid, long time weight lifter, or have some serious muscle, or power building goals. I would not recommend this many sets, unless you absolutely know what you doing. If you are an intermediate exerciser, wishing to accelerate muscle building goals, hire a personal trainer to improve your form, and spot your lifting. Multiple sets are time consuming. I recommend a slit training routine. Working a few muscles a day is much better than spending two hours lifting weights. After an hour, you will not be lifting to your full potential, and will be wasting valuable energy anyway.

Most people are in the 1-3 set range and this is more than ideal for the majority of goals I come across. As long as you lift until fatigue (or until form gets sloppy) you are stimulating change and improvements.

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Easy Lifestyle Changes for Weight Loss

You don't have to turn your life around 180 degrees, to achieve your weight loss goals. There are simple compromises you can make to your everyday eating habits, that will make a huge difference:

Five Easy Lifestyle Changes for Weight Loss

1. Water down fruit juice

Don't get me wrong, fruit is good, but you're better off eating the whole fruit for fiber and other nutrients. Fruit juice gives you energy, and is a delicious addition to a hearty, healthy breakfast. However, by watering down your juice, you can save up to 100 calories a serving. It doesn't seem like much at a glance, but over the course of a month, you will lose one pound!

2. Switch to Diet Pop.

This is a common suggestion but it's a really helpful one. If you drink two cans of pop a day, you are consuming 300 calories, mostly in sugar! Switching to diet will help you to lose 2-3 pounds in a month, and lower your sugar intake drastically. This is an important step not only to weight loss, but anybody wanting to improve their health and well being. A can of pop can contain up to 60 grams of sugar! This may give you energy for thirty minutes, but ultimately, who needs a sugar crash, and possibly even a headache, mid way through the day?

3. Eat Treats in Halves.

Instead of overloading your body with a bag of candy at the movies, or being stuffed to the gills at a restaurant, save half for later. This technique coincides with the 5-6 small meal a day approach. This gives your body a chance to digest food in smaller amounts. Even if it is unhealthy, you're metabolism won't have to work as hard, and will continue to work quickly, contributing to weight loss. Plus, you have a snack for later!

4. Don't Buy Large Quantities to Save Money.

Instead of buying one chocolate bar, it is sometimes tempting to buy a package of three, or even five, to save a few dollars. It's easy to think at the time, that you will make them last. Is this realistic though? If you have a craving that's fine, by all means satisfy it. However, having additional junk food around the house, after the craving has been tamed, will only tempt you to indulge again, when you're bored, or looking for a quick snack. You're better off just buying one!

5. Make What you Need to Feel Content, Nothing More.

I hate wasting food, and I know a lot of people feel the same way. If you tend to make a lot of food, just to use up ingredients, then chances are, you will feel obligated to eat it all before it goes bad. Try not to fall in to this trap. Use bulk stores, and invest in good Tupperware to preserve food longer. Only buy what you need to feel content. Eating an extra 200 calories a day, to finish leftovers will add a pound worth of calories a month.

Lose weight slowly, and by making healthy changes to your existing meal plan, and lifestyle. Little tweaks in your diet will go a long way!

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Monday Motivation - Famous and Funny Food Quotes!

"Never eat more than you can lift."

-Miss Piggy

"At a dinner party one should eat wisely but not too well, and talk well but not too wisely."
-W. Somerset Maugham

"Eat breakfast like a king, lunch like a prince, and dinner like a pauper."
-Adelle Davis

"Tell me what you eat, and I will tell you what you are."
-Anthelme Brillat-Savarin

"My doctor told me to stop having intimate dinners for four. Unless there are three other people."
-Orson Welles

"I like rice. Rice is great if you're hungry and want 2000 of something."
-Mitch Hedberg

"Thou shouldst eat to live; not live to eat."
-Socrates

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Kaleena's Interview on Elliptical Machines.net Plus Running/Cycling Events in T.O.

I had the privilege of being interviewed by Valery over at Reviews of Elliptical Exercise Machines

Her questions were great for requesting information that beginners should know, especially those of us with busy schedules.

Please check it out, and have a look around her site. It's filled with useful information. If you're a fan of the elliptical trainer, even better! You will be in heaven!

In other news, MS Society of Canada is holding their bike tour this Sunday in Centennial Park in Etobicoke. Go out and cheer the fundraisers on!

Also, the Toronto Zoo 10k Run is only a month away! Is anybody going? It's my favourite run of the year. There still may be a few spots left.

Get Out There!

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Review on the Push Up Pro

The Push Up Pro is a piece of equipment created by Jack Zatorski, world record push up holder. The rotating base, and handles, is advertised to "give a full upper body workout, while reducing strain on bones and joints."

Pros

-The handles create instability, which requires the exerciser to use their abs, and lower back to steady their body.

-The handles are great for having less weight pushing on to your wrists, but you have to remember to "steel your wrists," which means, keeping them very straight, and strong.

-The rubber base sticks to walls, for beginners, and most surfaces.

-The rotating base is great for a more comfortable push up.

-Comes with a nutrition and exercise guide.

Cons

-A great upper body workout? Perhaps, but push ups do not work the back, and biceps very well.

-Push ups are already very challenging! Most people do not need to enhance them in any way.

-If you have a current or reoccurring wrist/shoulder injury that prevents you from performing push ups, this device won't help that. I'd advise an exerciser to not do any push ups with the Push Up Pro.

Bottom Line:

On the one hand, any fitness enthusiast likes new toys. Personally, using the Push Up Pro, like any new equipment is fun, and motivating. Basically, it's a great supplement to an existing program.

On the other hand, I don't believe the Push Up Pro alone, will make you incredibly fit or completely change your physique. When it comes down to it, they're still just push ups, and on their owe, won't give you full body results.

However, the equipment is made well, it works in the ways it promises to, so it's not a rip off. If you've been considering adding to your home gym, go for it! If you're a beginner looking to get in to shape, try normal body weight push ups first, with a complete cardiovascular and strength training program. Look at the Push Up Pro again in a few months, when you need the extra motivation.

P.S. Hey Toronto, don't forget to check out the 25th annual Vegetarian Food Fair tomorrow, at Harbourfront!

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Benefits of Belly Dancing

I received belly dancing lessons for my birthday. I have never tried it before, and I'm looking forward to learning something new. Of course, it's always great to discover new and interesting ways to stay fit!

Belly dancing, also known as raqs sharqi, or raqs baladi, (meaning oriental dance/dance of country in Arabic) is an ancient, traditional dance, with colourful costumes, and props. It is preformed by men and women (but mostly women, especially in the west) for celebration, and festive events.

Benefits Of Belly Dancing:

-GREAT Core workout. Belly dancing involves isolating body parts, especially the abs. Even better, it works individual abs, one by one. You get a completely different workout, if you're used to crunches!

-Improves co-ordination and body awareness.

-Works the whole body but especially your hips, shoulders, abs, lower back and legs.

-Great cardiovascular workout. Can be compared to light jogging or bike riding.

-Easy on the joints, especially for knee and feet injuries.

-Reduces risk of osteoporosis in women.

-Increases circulation.

-Great for losing or maintaining weight.

-Increases flexibility.

-Helps build positive views on sexuality and increases one's self confidence.

-For women, belly dancing strengthens the pelvic region, and prepares the body for giving birth, while reducing pain and stress.

With all of these benefits, I'm pumped to get started. You can be sure I'll post an update once I get a feel for it!

Try It!

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Monday Motivation - Goal Setting

"We do believe in setting goals. We live by goals.

In athletics we always have a goal.

When we go to school, we have the goal of graduation and degrees.

Our total existence is goal-oriented.

We must have goals to make progress, encouraged by keeping records . . .

as the swimmer or the jumper or the runner does . . .

Progress is easier when it is timed, checked, and measured. . . .

Goals are good.

Laboring with a distant aim sets the mind in a higher key and puts us at our best.

Goals should always be made to a point that will make us reach and strain."

-Spencer W. Kimball

"There is no chance, no destiny, no fate,That can circumvent or hinder or control the firm resolve of a determined soul."

-Ella Wheeler Wilcox

"You can't hit a home run unless you step up to the plate. You can't catch fish unless you put your line in the water. You can't reach your goals if you don't try."

-Kathy Seligman

"There are two ways to face the future.One way is with apprehension; the other is with anticipation."

-Jim Rohn

"If you don't know where you are going, you'll probably end up somewhere else."

-Lewis Carroll

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Try This Technique to Never Miss A Workout Again!

It doesn't surprise me that the main obstacle to achieving consistently progressive results, is a lack of consistency, and focus. I'm always so proud of my clients because they have extremely busy schedules, and have hired me to keep their workouts on track. Even as a trainer, I have to develop new ways to keep my own lifting routines in focus. A couple of busy weeks can really throw things off, but it's up to us to make any change in our lives work for our healthy lifestyles.

Try These Techniques to Never Miss a Workout Again:

1. The One Muscle Group a Day Routine

It can seem like a huge commitment, knowing that you have to schedule a 45min-1hr exercise routine in to your day. If anything, it can seem like an extremely trapping obligation. A great way around this is to train one muscle group a day and do 3-4 sets. This will only take you 10 minutes or so. The focus on a single muscle group will pump a lot of blood in to, and fatigue the muscle more effectively than one set for every muscle group.

2. Bring Strength Training in to Your Daily Life

Studies have shown that small bursts of exercise throughout the day, are just as effective as long, drawn out routines. You may not have time in the morning or evening to exercise, but you can be more active during the working hours. Try skipping steps at the food court, instead of taking the elevator. Offer to take that giant box of files across the office building. You can even ask to be the gopher once in a while, to get out for a 10 minute walk for the coffee. Every little bit helps!

3. Hire a Personal Trainer

In the time it will take you to pack for the gym, travel there, change, exercise, shower, pack up and get home, you could have had a trainer come to your house three times! A personal trainer will save you time by planning, and organizing your fitness routine, and then making sure you are working out hard enough to see results. A personal trainer can accommodate any busy schedule and plan the most purposeful workout for 30, 45 or 1 hr long fitness sessions.

The bottom line is, make fitness work for you. Don't get discouraged because you don't have an hour to yourself every day. Who does? Exercise and fitness should be a fun and relaxing part of the day, not something you dread!

Make It Work, And Be Fit!

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Food You Should Eat Regularly

There are so many options at the grocery store, that buying healthy food can seem overwhelming! However, there are five foods that will never fail you, and here they are:

5 Amazing Foods Everybody Should Eat!

1. Almonds

Almonds are a source of healthy monounsaturated fat and protein. They're great for your skin and hair, and make an excellent in between meals snack. Almonds lower cholesterol and reduce the risk of heart disease. They're also amazing after exercise, and can be made in to many sweet or savoury dishes, desserts and snacks.

2. Blueberries

Blueberries are an anti-oxidant that promotes healthy aging. They digest very easily and are fantastic for a healthy urinary tract. They're great for breakfast, snacks and late night snacks because they contain few calories, but are still sweet and satisfying.

3. Whole Grain Brown Rice

Brown rice is a great combination of both protein, and healthy carbohydrates. The whole grain is full of nutrients, including lots of fiber. Women who eat whole grains are shown to weigh less, and rice is a more satisfying meal than white rice, with versatile cooking options.

4. Spinach

Spinach is one of the most nutrient-dense foods out there! It's full of vitamins and minerals including calcium, fiber, Vitamin A and D. Spinach makes for a more nutritious lettuce substitute in salads, and can be used steamed in recipes or as a topping, such as on a burger.

5. Milk

Milk is high in protein, calcium, potassium and vitamin D. Milk makes stronger bones and teeth and gives you energy. Add milk to your diet for any meal, and switch to skim for desserts like lattes.

Of course, there are never ending options of good food to eat. Try new foods regularly and find discover that nutritious food can be tasty, and easy to prepare.

Eat Well!

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How To Keep Weight Off FOR GOOD!

I have been told a few times over the years that I'm a very "humanized" personal trainer. Even though I lost 50lbs and have kept it off, I still enjoy my life! I don't live off of egg whites and protein shakes (bleh!), and I indulge in my favourite foods and drinks every weekend.

Don't think that losing weight means that you have to give up everything you have ever loved. Getting healthy and being fit isn't a sacrifice, or the end to all things that taste good! On the contrary, it's a positive lifestyle change that strikes the balance between doing what is good for you, while still enjoying your current lifestyle!

Here's How I Did It:

1. I exercise regularly

When I started exercising I could not run for more than 20 seconds! Actually, even walking fast was difficult. Not only has a consistent exercise routine improved my runs (I've run races!) but I also discovered I enjoy cycling, yoga, and weight lifting. While I was losing weight I exercised 6 times a week for 30-45 minutes. It was an aggressive approach for someone who hated exercising, but it worked! I lost 50 pounds in a year.

2. I cut out the REALLY unhealthy food

I used to eat fast food multiple times a week. Not only was I eating "food" like McDonald's, I was super sizing orders, AND getting dessert! This diet wasn't only making me unhealthy and overweight, it made me feel terrible! I cut out the fast food, and started cooking more food at home. I monitored caloric intake for a few months, with a food journal. After getting a feel for how much I should be eating, I learned how to estimate how many calories and nutrients I need in a day. I lost weight on a 1500-1800 calorie a day diet. Also, I still love burgers and fries, but I switched to veggie burgers and sweet potato fries. Not only is the meal more filling, it has more flavour too!

3. I learned to harness some willpower

I have to say right away, that if I, the queen of instant gratification, can have some willpower, so can you! I have the biggest sweet tooth in the world. I don't think my palate matured after the age of five. I still love sour candy, chocolate, lollipops, and cakes. My trick over the years, is to avoid all junk food from Monday-Friday. I eat only healthy, decent sized portion meals through the work week. On weekends I allow myself to eat whatever I want. You know what? By Saturday I'm so proud of my weekday healthy eating that if I do head for the sweets, it's in very moderate amounts.

The bottom line is that maintaining weight loss is hard. Only 10% of people that lose 50 pounds or more, keep the weight off for five or more years. The trick is to continue exercising, eating right, and learning how to eye moderate portions of whatever it is you choose to eat. I never used a weight loss pill, or tried any diet in my life! I just follow these guidelines and continue to love the way it makes me look and feel. That's all there is to it!

Keep It Off!

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