The Disadvantage to Fad Diets

The two most popular fad diets are no carb and low fat:

No or significantly reduced carb diets such as Atkins or South Beach work around the idea that dieters start the meal plan by eating no or low amounts of carbohydrates to lose weight quickly. First of all, this is dangerous! Protein, carbohydrates and fat are macronutrients that are very important to full body functioning and wellness. Carbohydrates especially should consist of between 40-60% of overall food intake.

Why are carbs so important? They give you energy and feed your brain! Without them energy lows and trouble thinking will be the ultimate outcome.

No/low carb diets work because they quickly release water retention. Sure, this is great for about ten minutes, until you eat normally, and gain it all back!

Low fat diets are just as bad! Fat in the diet is NOT bad! It should consist of 15-20% of overall food intake. It regulates hormones and helps absorb nutrients. Without healthy fats in your diet your hair will be stringy, skin is unhealthy and your nails become brittle.

So what's the best diet? A balanced one! Personally, I aim to reduce carbs. It's not a bad thing to eat a meal a day that only consists of protein and vegetables. Vegetables are carbs too but there is not nearly as many grams per serving as bread and grains. Healthy fats such as seeds, nuts and flax/olive oil is good for you.

Dieting is simple. Don't diet! Just eat healthy!

Enter your email address:

Delivered by FeedBurner

Find the Power Within

"I've discovered that numerous peak performers use the skill of mental rehearsal of visualization. They mentally run through important events before they happen."
-Charles A. Garfield

"When confronted with a situation that appears fragmented or impossible, step back, close your eyes, and envision perfection where you saw brokenness. Go to the inner place where there is no problem, and abide in the consciousness of well-being."
-Alan Cohen

"Visualize this thing that you want, see it, feel it, believe in it. Make your mental blue print, and begin to build."
-Robert Collie

"You are living simultaneously in two worlds, two realities: the inner reality of your thoughts, emotions and attitudes, and the outer reality of people, places, things and events. Because we fail to separate these Inner and Outer worlds, we allow ourselves to become dominated by the Outer world of appearances, and we use the Inner world solely as a 'mirror' for whatever happens to us. Our Inner world reacts constantly and because we spend all of our time simply reacting, we never experience our power. Ironically, you begin changing your reality the day, the hour, the minute you cease constantly reacting to it."
-John Kehoe

"What the mind can conceive and believe it can achieve."
-Napoleon Hill

Enter your email address:

Delivered by FeedBurner

Hey, Toronto! Don't Forget about the Group Commute!

Every year Bike Month is kicked off with the, "Group Commute." Torontonians ride their bikes from the designated meet-up spots from outside of the downtown core and ride to Nathan Phillips Square for a free breakfast, speeches and a lot of promotional goodies!

It's a lot of fun!

Grab your bike and check out the City of Toronto website to find out where your closest meet up spot is!

Happy Bike Month!

Enter your email address:

Delivered by FeedBurner

Revamp Your Workout

Doesn't it become so much harder to get through a strength training routine when the workout becomes stale and boring? Try these tips to revamp your workout.

Fresh Workout Ideas to Reinvigorate the Regimen

1. Try Plyometric Training

Jumping squats, powerful push ups and agility based training will really work muscles in a different way than lifting weights. Plyometric training develops power. It's a great technique for sports training. With summer around the corner, plyometric training will really add a new dimension to your basketball, soccer or football game!

2. Go Bodyweight

Bodyweight training is great for a limited home gym because it uses very little, if any equipment. Lunges, squats, planks, push ups, pull ups, chin ups, step ups and dips are all examples of effective body weight training exercises. Use the playground as a chin up bar and benches to do step ups. Body weight training can be incorporated into a run, or all on its own!

3. Use New Equipment

Even doing the same old exercises with a resistance band will change the routine and work muscles in a slightly different way. Adding a simple piece of equipment like push up handles or a medicine ball can makes things exciting enough to motivate another couple of months of training.

The "secret" to a consistent fitness regimen is to always stay interested in the workout. Once it becomes boring it's a lot easier to make excuses and skip out on your training!

Keep Lifting!

Enter your email address:

Delivered by FeedBurner

Ideas for Eating Clean on a Time Budget

Many of my clients lead very hectic schedules, and have a hard time matching their desire to eat healthy with their daily routine. I find myself in the same boat, and would like to share three easy meals that can be prepared in 10 minutes or less.

Eating Clean on a Time Budget

1. Egg Whites and Veggies with Salsa on a Tortilla

Frozen vegetables are my best friend! A mix of different vegetables should be added to a small pan until they are heated for 4-5 minutes. Add 1/4 cup of egg whites (2 Tbsp) and cook an additional 2 minutes turning once. Cut a piece off the omelet and add it to a tortilla or whole grain toast. Add salsa, pepper or whatever seasoning you prefer, and enjoy! The extra omelet makes a side that really makes it seem like you are eating more than approximately 200 calories!

2. Cottage Cheese Fruit Bowl

Frozen fruit is also a friend! The night before put about 1/2-1cup of frozen fruit of your choice in a bowl and cover on the counter. In the morning add 1/2-1cup of cottage cheese. Ground flax can also be added for more texture, healthy fat and fiber. This is a surprisingly filling breakfast. Best of all it's high protein!

3. Veggie + Protein Stir Fry

Reducing carbs? It's not a bad idea to have a low carb meal every once in a while. Add a generous amount of veggies to the pan and cook 4-5 minutes. Add your protein of choice (I use tofu or fake meat strips) and a tsp of soy sauce, or a preferred cooking liquid, and cook until done.

These quick and easy meals are all under 300 calories. They are low in fat and high in protein.

Eat Healthy!

Enter your email address:

Delivered by FeedBurner

Quotes on Hard Work Paying Off

"Hard work has made it easy. That is my secret. That is why I win."
-Nadia Comaneci

"I do not know anyone who has gotten to the top without hard work. That is the recipe. It will not always get you to the top, but it will get you pretty near."
-Margaret Thatcher

"When you live for a strong purpose, then hard work isn’t an option. It’s a necessity."

-Steve Pavlina

"The daily grind of hard work gets a person polished."
-Unknown

"Striving for success without hard work is like trying to harvest where you haven't planted."
-David Bly

Enter your email address:

Delivered by FeedBurner

How To Get Rid of Love Handles

Why do they call them love handles? Nobody loves them! Many people, especially men want to ditch the love handles and firm up. This is the fat that can hang down from off the side of the stomach. This is a popular request right now in my personal training biz with Toronto already starting to see an early appearance of summer. We've already had shorts and t-shirt days!

The bad news is that you just can't get rid of the love handles, otherwise known as spot reducing. The good news is that you can begin your fitness journey by losing weight and toning every part of the body, including pulling a Houdini on those unloved handles, and making those suckas disappear.

While you are lifting weights (with your personal trainer, perhaps. Wink wink) and getting in regular cardio there are abdominal strengthening exercises that can be added into the routine to increase definition in the obliques, and help firm and tighten that troublesome area:

-Weighted Side Bends

-Bicycle Crunches

-Side crunches

-Alternating Side Crunches

-Side Crunches on a Ball

-Side Planks

Of course, a big factor in losing love handles is by watching the diet and by trying to regularly add new healthy food into daily meals. With a consistent physical effort, combined with a balanced diet, you could be ready for the beach in time for July!

Enter your email address:

Delivered by FeedBurner

An Apple a Day DOES Keep the Doctor Away!

Check this article out from Daily Science.

In a new study, two groups of postmenopausal women aged 45-65 were given either dried apples, or prunes every day for one year. After six months the findings surprised the doctors conducting the research. The women who ate the dried apples had lowered their LDL "bad" cholesterol by 23% and increased "good" HDL cholesterol by 4%.

The extra calories consumed daily (240) in dried apples did not cause weight gain. In fact, the women in the apple group lost on average over three pounds. This is said to be because apple's satiate hunger.

If you are not already making apples a regular part of your meal plan, there's some motivation for you!

Eat Healthy!

Enter your email address:

Delivered by FeedBurner

Why Use Body Fat Calipers?

When it comes to monitoring progress and testing for fitness, body fat calipers are one of the best ways to determine how fit you are. Unlike tape measurement, BMI (body mass index) readings and the scale, body fat calipers measures the actual fat you have.

The main problem with the scale, BMI and tape measurements is that it cannot differentiate between fat and muscle. A person can gain and inch in their waist (and freak out more than likely) but that could very well be muscle, and it probably shows in a more defined midsection. It's possible to be very thin but they can still have high body fat and be considered unhealthy and at risk for chronic disease.

One of the disadvantages to body fat calipers is that they take getting used to, and some types of calipers require another person to take the reading. Considering that "pinching an inch" on your belly is not something everyone feels comfortable having done to them, it's advisable to start with a model which allows self-readings.

I picked up the Accu-Measure Fitness 3000. It's a body fat caliper kit including instructions, body fat charts and personal progress tracking. It's recommended by the Body-For-LIFE program and the World National Bodybuilding Federation.

I figured it out pretty quickly but that's not to say it's as easy to get the hang of as jumping on a scale or wrapping a measuring tape around your body. Still, it's better than being submerged in water (said to be the most accurate way to measure body fat) or having a friend pinch your inch!

Stay Fit!

Enter your email address:

Delivered by FeedBurner

Monday Motivation - Stay Strong!

"Strength does not come from physical capacity. It comes from an indomitable will."
-Mohandas Gandhi (Mahatma Gandhi)

"You must do the things you think you cannot do."
-Eleanor Roosevelt

"Self-pity is our worst enemy and if we yield to it, we can never do anything wise in this world."
-Helen Keller

"A single twig breaks, but the bundle of twigs is strong."
-Tecumseh

"Life is not about waiting for the storms to pass...
It's about learning how to dance in the rain."
-Vivian Greene

Enter your email address:

Delivered by FeedBurner

Cycling Season Has Arrived!

One thing that I really look forward to in the summer months is cycling! It's a fun and active way to spend a day over the weekend exploring the city and keeping fit. It's also my preferred method of morning transportation. A sunrise bike ride feels amazing.

If you live in Toronto check this link out from the City of Toronto. It's a cycling map and other tips for biking in the city. The Toronto Public Library, community and civic centers have also been offering hard copies of these maps in their locations.

Before Heading out for a Cycling Adventure this Season:

-Take your bike in for a tune up.

-Consider replacing the helmet (if it's getting old) or other safety equipment.

-Find your lock.

-Replace batteries in lights, or replace lights and reflectors.

-Adjust the mirrors, or purchase mirrors.

Once you are safe and ready to go, try recruiting some friends and family members to hit the trails to keep you company while you have fun and get fit.

Happy Biking!

Enter your email address:

Delivered by FeedBurner

Learning How to Let Go: Not Allowing Mistakes to Spiral

Have you ever been on a weight loss regimen and then slipped up? Who hasn't! Unfortunately this can quickly spiral out of control. After one snack outside of the plan, it may be easy to say, "well I already messed up today, so what's another?" This can turn into a truly self-defeating cycle. Especially when one day turns into the whole weekend, and weekends turn into weeks.

The only way out of this is to get it together, and not allow it to chip away at your determination to make changes. I've always thought that one, two or even ten bad days are nothing compared to the days in the year and beyond.

I know, it's upsetting to lose progress. We work so hard to achieve, and then a loss of willpower or a lazy streak can really take away from the progress that we busted our butts for. Still, dwelling on the mistake won't bring the abs back. The only way to feel better is to pick yourself up, and get started again.

The journey of health and fitness has bumps, detours and all sorts of crazy obstacles. Don't look back. Just keep going.

Don't Give up!

Enter your email address:

Delivered by FeedBurner

The Benefits of Outdoor Running

I run both outside and on my treadmill. I love both and see the advantages to each. Running outside does offer some unique advantages.

Benefits of Running Outside

1. Varied Terrain

Running on different terrain is great for hitting muscles in different ways. I'm fortunate enough to live near a beach. I pound the pavement, grass, sand, wood boardwalk and a hilly ravine. Going uphill works the quads, sand sprints focuses on the hamstrings and sticking to the grass is easier on the overall impact of the run. This makes running outside better for toning and firming.

2. It's More Progressive

I believe that running on the treadmill installs somewhat of a psychological barrier. Seeing how fast you are running in a way, limits how fast you will run. Personally speaking, I won't run 8 miles on the treadmill because seeing that speed is intimidating, and I'm also a little afraid of falling off! Running really fast outside doesn't make you feel like you're overdoing it, and a light jog doesn't feel like wussing out!

3. It's Refreshing

Nothing is nicer than a run on a warm and sunny day. It's refreshing and revitalizing in ways that words cannot accurately articulate. Even better, a nice long run on a weekend morning, and you have already completed a workout, and ready to enjoy the day.

The treadmill really comes in handy when you want to run at 5am, or immediately jump to the weights before or after at the gym. Running outside is more challenging, better for firming and offers much more interesting scenery. If you run exclusively on the treadmill, try getting out once a week. It will be a change of pace that you may find easy to get used to!

Enter your email address:

Delivered by FeedBurner

Monday Motivation

"Physical fitness is not only one of the most important keys to a healthy body, it is the basis of dynamic and creative intellectual activity."

-John F. Kennedy

"There’s no easy way out. If there were, I would have bought it. And believe me, it would be one of my favorite things!"
-Oprah Winfrey

"Early to bed and early to rise, makes a person healthy wealthy and wise."
-Benjamin Franklin

"The body is like a piano, and happiness is like music. It is needful to have the instrument in good order."
-Henry Ward Beecher

"You must begin to think of yourself as becoming the person you want to be."
-David Viscott

Enter your email address:

Delivered by FeedBurner

Going the Distance: The Long Run

It's official! Running season is officially underway, and that means the weekend long-run for many trainees. The long run is a distance runner's technique for increasing endurance by adding additional miles once a week to their running regimen. This method of mile-building is the way runners train to cover the seemingly impossible half and full marathon distances. Runners take their long route at a steady pace with the ultimate goal in mind of bridging the gap between their speed runs, and their distance, to finish the race with a fast time.

Here are Tips to Prepare for a Successful Long Run

1. Have a Plan

Map your route and have an exact plan as to what you will be doing on the long run. By having a specific plan a runner is more likely to follow it, instead of giving up half way through out of boredom or simply not having anywhere else to run.

2. Bring Food and Water

Take some energy gel, grapes or other hydrating food along for the run. This will keep energy levels up and the body burning its fuel efficiently. There are plenty of running backpacks and belts to store water bottles and small food items comfortably.

3. Layer and Dress for the Weather

The dedicated runner will head out rain or shine, wind or cold. Dressing for the weather will ensure that the trainee does not get sick, or uncomfortable while they're out for long stretches of time. Layering is especially important going out early in the morning. You don't want to start out freezing and then become too hot within an hour. Wear something that can be tied around the waist or folded and placed into a runner's pack.

And of course, wear proper footwear, practice proper form and have fun!

Enter your email address:

Delivered by FeedBurner

Promoting my Favourite Breakfast: Cottage Cheese

Many moons ago I wrote a post called Cottage Cheese: A Fitness Food. Three years later and I still go through at least 500 grams of cottage cheese a week. Why you ask? Let me tell you.

-I eat cottage cheese for breakfast (usually mixed with blueberries, strawberries, or raisins and ground flax) because it's incredibly filling. A serving is a 1/2 cup (I eat a cup) and this small meal will actually keep me full ALL morning! This is convenient for me because I work all morning with little time to break and eat again until noon. So I need something that won't cause my tummy to start growling when I'm training clients. I'm sure many could relate except for training clients you could fill it in with, at a client meeting or in the boardroom. Groaning stomaches can be embarrassing!

-I like that cottage cheese is so high protein and low fat.

-Like I wrote about 3 years ago in my cottage cheese post, it's versatile. It can be added into pasta sauces for a healthy cream sauce, scrambled eggs, lasagnas, and mixed into egg for a healthified egg salad.

-It's tasty and a little amount goes a long way. You really don't feel like you are dieting. I don't like eating yogurt on its own for that reason. It seems like such a "diet food." Cottage cheese is hearty and satisfying. It's hardcore!

My only cottage cheese caution is that it is high in sodium. I buy Nordica because it has significantly less than other brands. If you never eat frozen and processed food, and high blood pressure is not a problem, there isn't anything to worry about.

Eat Well!

Enter your email address:

Delivered by FeedBurner

Wedding Season is Around the Corner

It's May now, so all of the weddings that couples have been busy planning all winter and spring are almost ready to go! Couples start working out pretty hard before the big day. There is no other day, unless you are a celebrity, when so many pictures will be taken of you! Then of course, off to the honeymoon, somewhere warm and bathing suit friendly.

Exercising with your fiance/e is a fantastic way to develop a fitness habit before being a married duo. It will also strengthen the bond of the pair before marriage by achieving goals while spending time together.

Suggestions for Engaged Couple's Fitness

-Get a gym membership together.

-Hire a personal trainer (a training will give you a discount rate for training 2-1.)

-Cycle or hike nature trails.

-Set up a home gym (if you already live together) and lift weights.

-One partner times the other doing sprints, mountain climbers and plank circuits. Then of course, switch.

-Take yoga classes.

-Go indoor rock climbing.

-Take dance lessons to be fit AND have skills for the first dance.

When a couple gets married they should feel confident and comfortable in their clothes, and with their bodies. There's a long road ahead of intimacy (and pictures! Ah!) and a great start to a lasting marriage is loving and taking care of yourself, to be the best you can be for your partner.

Good Luck!

Enter your email address:

Delivered by FeedBurner

Monday Motivation on Body Image

"You suppose you are the trouble, but you are the cure. You suppose that you are the lock on the door, but you are the key that opens it. It’s too bad that you want to be someone else, you don’t see your own face, your own beauty, yet, no face is more beautiful than yours."
-Rumi

"To lose confidence in one’s body is to lose confidence in oneself."
-Simone de Beauvoir

"Is ‘fat’ really the worst thing a human being can be? Is ‘fat’ worse than ‘vindictive’, ‘jealous’, ‘shallow’, ‘vain’, ‘boring’ or ‘cruel’? Not to me."
-J.K. Rowling

"Even the models we see in magazines wish they could look like their own images."

-Cheri K. Erdman

"You are not your buttocks."
-Kaz Cooke

Enter your email address:

Delivered by FeedBurner