Activities for Fitness that can Change your Life

Exercise isn't all about weight lifting and running. While I love both and these activities are the focus of my own plan I also participate in other activities, and recommend variety to my clients. The "secret" to long-lasting results is finding activities that you love. Here are some suggestions for activities that commonly change lives:

Three Physical Activities to Become Passionate About

1. Martial arts/boxing

I know a few people who train for MMA style fighting and boxing. Not only is it physically challenging but martial arts training is very functional in that you learn how to defend yourself. For the most part, training to fight is relatively inexpensive after you purchase the basic protective equipment. From there, it's easy to practice on your own or take classes.

2. Dancing

Wow, dancing has really changed my life. I started belly dancing in September 2009. Since then I have noticed that my posture has improved and I'm whittled down my waistline. Dancing is not only good for the body but it frees the soul as well. I just recently participated in my fourth student performance. We did a traditional Egyptian folk dance. It's very different than the style everyone thinks of when they imagine a belly dancer. I was challenged, I had the opportunity to learn something new, and I got to wear a very cool costume (pictured above).

3. Yoga

So many people have the misconception that yoga is boring or meditative and while meditation is a part of yoga (for most beginners about TWO whole minutes at the end of practice!) that's not the full practice. Yoga can be an extremely challenging, sweaty and butt-kicking workout! Some of the hardest classes I have participated in have been yoga classes. Yoga is a great supplement to training because it improves concentration, limbers up the muscles and provides a different approach to strengthening, toning and core work.

These activities work toward a very fit and toned body while offering an exciting and fun way to stay active. These activities are also the types of fitness that can really change lives. Many people find a passion with these, and it's no surprise they *are* all pretty awesome!

Try It!

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Yoga Meltdown 2011 in Toronto

Hey, Toronto! This year the Toronto Islands (Centre Island) is holding another Yoga Meltdown. This is an opportunity to enjoy a fun filled day of free yoga classes, try delicious food from an assortment of vendors and explore the beautiful islands on foot or bike.

This event is part of Toronto's Festival of India! AND if you register soon (It's free!) you get a free gift at the event!

Go out and get your yoga on!

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Monday Motivational Links

This Monday I want to do something different and that is provide links to great articles on fitness motivation:

1. Canadian Living's 7 Tips for Maintaining Fitness Motivation

2. This will keep you busy. A whole page on BodyBuilding.com filled with various articles on motivation.

3. Ooh I love Men's Fitness Magazine and they have an entire page devoted to motivation too!

Stay Motivated!

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Food for Thought: Thinking About Going Vegetarian?

I've been a lacto-ovo (I eat eggs and dairy) vegetarian for over ten years. Although I'm happy with this lifestyle choice it can be very frustrating at times. My lean protein sources are limited and can be triple the cost of animal products. Not to mention how hard it is to avoid overly processed proteins like fake meats and tofu. And dining out on a low carb day? Forget about it!

However, having lost and maintained weight I also see a lot of benefits to going veg.

Top Three Reasons to Go Vegetarian for Weight Loss

1. Avoids a lot of the fried and fatty

While it's true that many meatetarians (I just made that up) are conscious about the way that they prepare their food, meat still seems very prone to sauces, frying and marinating; in gooey, sugary, salty, cheesy and buttery stuff to give the dish flavor and softness for a more palatable result. I find that veggies experiment with spices, and our food (aside from tofu) doesn't really need that much seasoning to taste good. These sauces can seriously contribute to weight gain if an effort isn't made to make them healthify them.

2. Less Option

Since when is less a good thing? Well, when you're trying to eat healthy! When I go to a restaurant with my omnivore friends and family, they take eons to decide on the menu item that their appetite calls for. Me? I'm done in two seconds. In your average restaurant there isn't much choice. The pasta or the wrap. Wrap, no sauces please!

3. Reduces Health Issues

This is a bonus point. This resourceful little post touts 9 Health reasons to cut back on meat. This is not to say that a vegetarian or vegan diet is immune to health risks. Quite the contrary. Vegetarians are not always thin and buff. We need to make sure that we're not eating too many carbs, and that the carbohydrates we do eat, come from healthy sources. Not to mention getting enough healthy fats in our diet.

I truly believe that whether you're herbivore or omnivore (assuming no human is a pure carnivore) a well researched and informed approach to what you're eating is the path to a successful meal plan, and achieving the physical results that ultimately begins (and ends) with the food we're eating.

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Core Synergistics Reinforces Crunchless Training

I've been on a bit of a P90X kick lately, and I recently tried Core Synergistics for the first time. The approach to this workout is using the full body to provide a core workout, in addition to hitting every muscle group. This is accomplished by engaging the core throughout each exercise, and by using controlled movements, even if the exercise involves multiple, simultaneous movements.

I have to say, by about noon the next day my abs were so sore that I was having trouble breathing and standing up straight. This workout was bordering *too* effective. However, it reinforced my belief that a more than satisfactory ab workout can be accomplished without a single crunch.

As a personal trainer I would say that it's expected of me to add crunches at the end of every workout. This is fine. I don't have anything against crunches but personally speaking, they only make an appearance in my own workouts once in a blue moon. Maybe not even once a month. When I do it's rare to even feel the work the next day. The best ab workouts I've ever had have not included crunches.

I like the idea of working out your whole body while using the core for every movement. This not only provides a safer way to train the abs but it promotes body awareness and learning how to activate muscle groups for a more effective and purposeful workout....Because, you are engaging your muscles before every exercise, right?

Check out this core synergistics demo for a good idea about what I'm talking about. It's not the actual workout but a home trainee going through each exercise in the order that they appear in the video. It just serves to show what a unique and effective DVD this really is:

If you have been looking for a new home fitness DVD to try this workout will prove that you don't need a gym to get fit!

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Top Ten Free Android Apps for Weight Loss Review

Smartphones are becoming more than just phones. Actually, who even uses voice to voice anymore with Skype, text messaging and the ability to connect within seconds on Facebook through your cell phone? The Android platform has been surging in popularity, and although I'm a loyal Blackberry slave customer the book, "Top Ten Free Apps for Weight Loss" has made me think that maybe I could justify the new Sony Ericsson Playstation Phone.

I love apps and I use them for everything from getting hourly weather reports to banking. This book focuses in detail on the best free applications for weight loss, and how to make the most of them.

The author, Fiona Gatt has a very easy going, often funny and fluid writing style. She breaks down the apps with an easy to understand and straightforward approach that's friendly to even the most technically disconnected readers.

The ebook focuses on more than just weight loss or nutrition, it really provides a full spectrum of apps that all contribute to healthy lifestyle changes and choices. Without wanting to give too much away I can say that you will find apps for:

-Strength Training
-Cardio Training
-Calorie Counting
-Yoga
-Recipes
-Motivation
-Ab Workouts

-And More

The book is filled with detailed and illustrated instructions with screen grabs from the actual apps. This makes finding the settings and the components of the app very easy to set up, to make it work best for you.

So if you have a phone with the Android platform, or would like some recommendations on the best apps for getting into shape, read this book!

Bottom Line: Highly Recommended!

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Monday Motivation - Strength

"Continuous effort - not strength or intelligence - is the key to unlocking our potential."
-Winston Churchill

"The difference between a successful person and others is not a lack of strength, not a lack of knowledge, but rather a lack of will."
-Vince Lombardi

"We gain strength, and courage, and confidence by each experience in which we really stop to look fear in the face... we must do that which we think we cannot."
-Eleanor Roosevelt

"My attitude is that if you push me towards something that you think is a weakness, then I will turn that perceived weakness into a strength."
-Michael Jordan

Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.
-Arnold Schwarzenegger

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Rejuvenate your Workout

One of the challenges to staying fit is not getting bored with your routine. A stale regimen becomes a dreaded chore, instead of a time of the day to look forward to.

Here are Tips to Rejuvenate your Workout

1. Hire a Personal Trainer

A personal trainer will always change up exercises and the order in which they occur. When you workout with a trainer you won't know what's coming next. This is a fantastic for muscle confusion and allowing your body to prepare for surprises. Plus, a personal trainer can introduce you to new equipment and demonstrate how to properly use it such as jump rope, BOSU and foam rollers.

2. Check out Magazines and Online for New Routines

It's amazing what fitness resources are available for free or at a very low cost to inspire new routines. Even a fitness magazine from the drug store may have a new variation or combination of exercises that you're already familiar with that will re-energize your interest in a familiar exercise.

3. Try a New Activity with a Friend

When you go into a new activity with a friend you get multiple benefits. Signing up to a boxing class, introduction to rock climbing or sessions at Crossfit will create a sense of obligation to not bail on your workout. It also builds excitement and enthusiasm that you do not have to keep to yourself. Not to mention you can BOTH complain afterward about how tired and sore you are!

Exercise should never be boring. It should be challenging, tiring and kind of gross (with the sweat and all) but NEVER boring. Once it becomes a drag, it's time to rejuvenate the routine.

Stick With It!

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Kenpo X Review

After I tried P90X yoga I fell in love. That was a year and a half ago and I get really pouty if I don't have the chance to fit it into my workout routine at least once a week. Finally, I have my hands on the whole set of DVDs and I'm starting to work my way through the set. The first workout I tried was Kenpo X, a cardio based martial arts workout.

Warm Up

The warm up is intense in its own right, and over ten minutes long! It definitely prepares participants for what is about to come next with ballistic and yoga style stretches.

The Workout

The routine intervals between kick, punch or block combinations with cardio exercises such as jump rope, running and jumping jacks. For first timers, the coordination in the combinations will take some getting used to. It felt like my first dance class; having two left feet after a few tequilas. :P

This workout was tougher than I had expected. Despite being conditioned from belly dance to hold up my arms for an extended period of time, my arms were burning! I definitely felt this one the next day.

Cool Down

The cool down is a short < 5mins of "shaking it out" and lower body stretches. I added some upper body stretches because I knew that my body needed it.

Bottom Line

I'm impressed and I'll be re-visiting this workout again and again!

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Yoga and Weight Loss

When most people think of yoga they picture easy stretches and a lot of, "Ommms." While both of these images are correct, it's only a small piece of the picture. The intensity of yoga varies but maybe even more surprising is that it doesn't matter what type of yoga you practice, there are still benefits that assist with losing weight, regardless of the intensity.

How Can That Be?

Well, yoga creates mindfulness of everything that you do outside of practice, this includes food choices. People who practice yoga tend to eat less, and make healthier choices for their meals. Yoga has also been shown to reduce cravings in between meals.

But Wait There's More!

When a beginner starts practicing yoga they lose an average of six pounds in the first two months. Yoga builds strength. Strength = new muscle and that leads to an increase in metabolism and more calories burned per day.

When beginners are ready to take it up a notch, more intense practices such as Ashtanga (or power) yoga and Bikram (hot) yoga, burn as many calories as an hour long jog!

Yoga is not only fantastic for strength, injury prevention, and flexibility, it's a definite path toward weight loss...And possibly even enlightenment!

Try It!

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Monday Motivation - Attitude

"Attitudes are contagious. Are yours worth catching?"

-Dennis and Wendy Mannering

"Life is a shipwreck but we must not forget to sing in the lifeboats."

-Voltaire

"I had the blues because I had no shoes until upon the street, I met a man who had no feet.

-Ancient Persian Saying

"Attitude is a little thing that makes a big difference."

-Winston Churchill

"A person who has good thoughts cannot ever be ugly. You can have a wonky nose and a crooked mouth and a double chin and stick-out teeth, but if you have good thoughts they will shine out of your face like sunbeams and you will always look lovely."

-Roald Dahl

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You are what you eat!

I was taking a yoga class last week and my instructor was saying how he eats a lot of raw food, he's a vegetarian etc but the night before he and his wife arrived home late and ordered a pizza. He told us that all morning he had a headache, felt bloated and pretty much, just all around was having a nasty day! He asked us to consider our diets and how what we put into our bodies affects our overall well-being and sense of self.

I really identified with this reflection. When I eat healthy I feel proud of myself, good about my body and I notice that my energy levels are way up. When I eat poorly (hello, weekend nights!) I really feel the difference the next day! I'm tired, and just feel terrible inside and out.

Sometimes I wonder just how much of a difference our diet makes. If you regularly feel fatigued, or down about your body try this for one week:

1. Do not dine out at restaurants

2. Limit sodium intake

3. Eat a lot of fresh fruit and veggies and no junk food

After a week compare how you feel. Perhaps having energy and no more headaches is the ultimate motivator to change your lifestyle? You may even lose a couple of pounds while you're at it. You won't know until you try!

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The Summer Body Workout: No Equipment Required

Summertime is wonderful because we eat less and become more active. Losing the winter weight is easy as long as we can visit the beer tents and ice cream shops in moderation.

Here is a workout that can be done every other day in 10 minutes. It's all body weight exercises that focus on the summer-exposing body parts: Legs, butt, triceps and abs.

The Summer Body Workout


Squats x 20

Dips x 20

Wall Sit 1 min

Crunches x20

Repeat all 3x!

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High Protein Options for Vegetarians

As a vegetarian and an athlete I find it harder than my omnivore counterparts to find lean protein sources that's not in the form of a protein powder. I have had to experiment a lot, and have gone through a ton of trial and error with recipes BUT...

Here are Three Vegetarian Protein Sources

1. Eggs/Egg Whites

I'm a lacto-ovo vegetarian, meaning I still eat cheese and eggs. I don't like to eat eggs everyday but I will eat egg whites. Yes, they are chemically separated, and they lose a lot the nutrition that comes from the yolk but if you want a good source of protein for an after workout breakfast, an egg white omelet loaded with veggies is filling, low fat and actually, really tasty!

2. Beans and Legumes

Black beans, chickpeas, kidney beans etc have a good amount of protein. They are also source of complex carbohydrates. This is not a bad thing! Enjoy a bean salad with veggies and get a well rounded meal!

3. Tempeh

I'm becoming seriously addicted to tempeh after deciding that tofu is too processed. Tempeh is fermented soy and a healthier alternative to tofu. The best part is that IT HAS A TASTE and can absorb flavor like tofu. The only downside is that it has to be steamed for about 10 minutes. Otherwise it has a little bitterness. When it's cooked properly the taste can be described as nutty or similar to mushrooms.

And of course, I always endorse cottage cheese and natural Greek yogurt because they're high in protein and very filling. I add mixed berries to mine for breakfast. This adds antioxidants and a nice sweetness that makes my healthy diet very enjoyable!

Eat Well!

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Monday Motivation. Be Happy this Week

"A smile confuses an approaching frown."

-Author Unknown

"Nobody really cares if you're miserable, so you might as well be happy."

-Cynthia Nelms

"A smile is the light in the window of your face that tells people you're at home."

-Author Unknown

"Those who can laugh without cause have either found the true meaning of happiness or have gone stark raving mad."

-Norm Papernick

"Often people attempt to live their lives backwards; they try to have more things, or more money, in order to do more of what they want, so they will be happier. The way it actually works is the reverse. You must first be who you really are, then do what you need to do, in order to have what you want."

-Margaret Young

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Warrior Dash and Spartan Race in Toronto

This year I'll be participating in my first Warrior Dash on July 9th. This is a 5k obstacle race consisting of climbing nets, jumping over fire, and crawling through mud under barbed wire!

This is not a race for the fainthearted! It's tough, it's messy and it can be dangerous!

There is also a similar race a few weeks before called the Spartan Race. Check them both out, and if you're warrior enough, I'll see you there!

BTW, these races are offered across Canada and the US. Even if you are not from Toronto but interested, check out the sites to see if a race will be offered in your city this summer!

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Summer Motivation Tips

It's becoming so warm here in Toronto that I'm finding my motivation is increasing by the day. no more hiding under a big winter coat and a sweater! The summer keeps us more active, and the extra daylight gives us more energy, so let's use that to our advantage to get revved up for a summer of training!

Get Motivated for the Summer by Planning Bike, Walk or Run Routes

When it's not quite warm (or dry) enough to go out on an active day trip, it's a great time to plan for one when the weather will be a little more stable in a couple of weeks. Check out maps of the City and visit a place that you have never been before. Even if yu have to drive or take the public transit to get there, it will be worth it for a day of activity. Remember to bring your camera!

Get Motivated for the Summer Though Visualization

I'm a huge advocate for the power of visualization and meditation. I truly believe it helped me to lose 50 lbs. Imagine your summer fitness goal, whether it's looking great in a Victoria Secret catalogue or imagining yourself running for an hour every Sunday morning. Basically, always keep your eye on the prizem, and the goal will seem more achievable!

Get Motivated for the Summer with Seasonal Recipes

Summer food is refreshing and delicious. In the summer we stop making soups, stews and chili and start experimenting with fruit, vegetables, salads, beans and legumes. Plan a new weekly menu and start your summer fitness regimen with a whole new and exciting diet!

Toronto is seeing some really warm weather. It's exciting to think that it's almost June, and there is a whole summer ahead to be outside to stay (or get) fit!

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