Blog Archives

I promised a picture of the Kinesis Wall, and I have been slack with the blog.  It was bound to happen, I only maintain three blogs.  Ha ha

Here is what the wall looks like.

And you are thinking to yourself, wow that doesn’t look like much.  Oh ya!? Try doing a 30 minute circuit. By the time I am done, I am a sweaty mess!  And I only do a 30 minute circuit.  I only sweat like that after a 60 minute spin class.

Advertisements

Need a midday pick me up? Try this smoothie

Need a midday pick me up? Try a creamy Papaya Smoothie is nutritious and refreshing. Plus, it will only take you 5 minutes to prep it!!  Yum, yum!

Ingredients

1 cup (250 mL) crushed ice or 6 ice cubes

1 ripe papaya, peeled

2 tbsp (30 mL) liquid honey

2 cups (500 mL) plain yogurt

Pinch of ground ginger (this is totally optional)

How to Avoid Snacking on Halloween Candy

Sometimes it can be hard to stay out of the Halloween candy.  I’m sure you don’t want to go back out to the store to buy more candy.  How can you avoid snacking on all the sugary treats!? Try some of the tips below.  And GOOD LUCK!  🙂

Buy candy you don’t love. If the candy in your pantry is stuff kids like but that you don’t enjoy, it will be easier to resist opening those bags and diving in. For most of us, that means anything but chocolate.

Out of sight, out of mind

Ask your co-workers to keep their candy jars and bowls inside their desks or stashed in a cabinet in the break room so you won’t be tempted every time you see it. If they want to keep candy on their desks, ask them to use a colored container with a lid so you can’t see inside

Savor one piece of your favorite candy a day

Decide what time of day you most relish the sweet stuff, and save your special treat for that time. Then sit back and slowly savor the taste sensation.

Chew gum

Sugarless gum gives your mouth a burst of sweet sensation for very few calories. “Studies have shown that gum chewing can also help [you] relieve stress, mentally focus on tasks, satisfy a sweet tooth, overcome the urge to eat candy, and help manage hunger pangs to hold you over until your next meal,” says Sandon.

Replace the candy with better choices

Make the see-food diet work in your favor by putting out a bowl of colorful fruit or veggies in place of the candy.

Move the candy jar

Chances are if you have to move for it, you won’t want it.

Count the empty wrappers

It’s so easy to pop fun-size candy bars into your mouth that you can lose track of how quickly the calories are adding up.

Take a walking break

Getting away from your desk for a breath of fresh air can invigorate you and help you get over the mid-morning or mid-afternoon slumps that are often mistaken for hunger.

Manage your hunger

Eat breakfast before coming to work and plan for a few healthy snacks along with a satisfying lunch. Your preplanned meals with keep you feeling satisfied and make you less likely to raid the candy bowl.

Get yourself out of a “Funk”

Meh life happens!! And sometimes we can get into a funk, it happens to us all.  When it happens, it’s never fun.  You feel grumpy,  lethargic, etc…

We’re allowed to have those “funks”. But how do you get out of it!?  Try one or more of the following suggestions.

Go for a walk – You don’t have to walk 10k! Try walking around the bloc

Try a Random Act of Kindness- Try making someone else’s day.  It just might make you feel better.

Pamper yourself!!  Do whatever you like to do!  What makes YOU smile!?!  Take a hot bath, curl up and read a book, go shopping!  The choices are endless.

Get rid of the Clutter– Sometimes clearing out the clutter is one of the quickest ways to generate new and fresh energy.  Tossing out trash may seem like work, but it is totally energizing once you get the hang of it.

Get outside and spend some time with Mother Nature: Getting outside and getting fresh air is one of my favourite ways to feel better.  If you can’t get out of town, at least go for a barefoot run through the grasses in your yard.

Change your bed sheets – Nothing like fresh sheets!!  OR…get out and purchase a new set of colorful bed linens to brighten up your bedroom.

Watch a funny movie AND laugh: Avoid the sappy, make you want to cry movies!   Invite a friend to go along with you and see who laughs the hardest/longest.

Spend time with family: Watch a movie at home, go to the zoo, go for a walk together.  Do something that you will all enjoy together.

 

My 30 Day Challenge to YOU!

For the next 30 days get rid of everything related to weight loss.  You’re thinking WHAT!?!? Is she nuts!?  There is a method to my madness.

Get rid of:

  • Diet books
  • Fitness gadgets or equipment you’ve never used
  • Clothes that are too big or too small
  • Scales, tape measurers, body fat scales or any other tool you might use to measure your size and shape
  • Anything related to fad diets, fat burning supplements or other questionable weight loss ‘aids.’

Before you start panicking, you don’t need to throw them away.  Just keep them out of sight for 30 days.  Let’s focus on getting fit and healthy.  Let’s forget about the pounds lost!!

Why am I asking you to get rid of the scale, tight clothes, etc!?!? Seeing those things will only remind you of how you failed.  Let’s focus on new beginnings, and what you can do right now!

Skip the strict and structured diet.  Just eat healthy, and every now and then treat yourself.

Try….

Keep a Journal

While keeping your journal, record what you eat, your workouts and how you felt.

When you are trying to get fit, learn how to enjoy it!  How!? You will start to see the results of getting in shape.  Daily tasks will become easier, your clothes will start to become loose.  Think long term and not short term!! The long term will keep you focused and on track!

And remember never give up!

The Importance of Drinking Water

Yesterday was a busy day of running around, and other craziness. At 3am this morning I had the WORST muscle cramp in my leg. Why was it happening!? Because I didn’t drink enough water yesterday. I can’t blame anyone but myself for it. I am the first to lecture people on the importance of water, yet I didn’t listen to my own advice. Silly girl!! So let’s do a refresher on the importance of water for the body, shall we!?
Why should we drink water?

Lose weight: Drinking water helps you lose weight because it flushes down the by-products of fat breakdown. Drinking water reduces hunger, it’s an effective appetite suppressant so you’ll eat less. Plus, water has zero calories.

Natural Remedy for Headache: Helps to relieve headache and back pains due to dehydration. Although many reasons contribute to headache, dehydration is the common one.

Helps in Digestion and Constipation: Drinking water raises your metabolism because it helps in digestion. Fiber and water goes hand in hand so that you can have your daily bowel movement.

Good Mood: Your body feels very good and that’s why you feel happy.

Look Younger with Healthier Skin: You’ll look younger when your skin is properly hydrated. Water helps to replenish skin tissues, moisturizes skin and increases skin elasticity. (I was recently complimented on my skin, and my friend asked me what I was doing….I drink LOTS of water!!!)

Better Productivity at Work: Your brain is mostly made up of water, thus drinking water helps you think better, be more alert and more concentrated.

Better Exercise: Drinking water regulates your body temperature. That means you’ll feel more energetic when doing exercises. Water also helps to fuel your muscle.

Helps in Digestion and Constipation: Drinking water raises your metabolism because it helps in digestion. Fiber and water goes hand in hand so that you can have your daily bowel movement.

Less Cramps and Sprains: Proper hydration helps keep your joints and muscles lubricated, so you’ll less likely get cramps and sprains.

Relieves Fatigue: Water is used by the body to help flush out toxins and waste products from the body. If your body lacks water, your heart, for instance, needs to work harder to pump out the oxygenated blood to all cells, so are the rest of the vital organs, your organs will be exhausted and so will you.

Good Mood: Your body feels very good and that’s why you feel happy.

Banana and Berry Smoothie

When it’s hot outside, I don’t want to cook. And, I’m sure that I’m not alone!  Give this smoothie recipe a try. 
 
*3/4 cup (175 mL) low-fat plain yogurt
*1/2 cup (125 mL) skim milk
*1 banana
*1/2 cup (125 mL) fresh or frozen berries

AND: A scope of protein powder of course!!!

Once you have all the ingredients, blend!!

Remember: Milk and yogurt are good sources of vitamin D
 
Do you have a favourite smoothie recipe?

OH MY!

Recently I was offered a new job, in a brand new city.  EKKKK! So I packed up half of my life and headed out of town.  Why only half packed? Well the real big move won’t happen until September. But you can still imagine the stresses that come with starting a new job, in a new city.  I knew it wasn’t going to be easy.  As long as I had my workouts to keep me sane, I was going to be fine.

Yesterday I worked out with my trainer before I hit the road.  I swear he had it in for me yesterday.  What an evil man!  LOL But it’s all good, I needed it.  I was chatting with a few friends before I left, and they asked me what I was going to do for my workouts. I told them I would use the hotel gym.  My friend Luanne gasped, laughed and then proceeded to tell me that it was going to suck. My response to her was, it can’t be that bad.

WELL….it sure is a nice hotel.  The workout room not so much!  LOL

It took me back to a time when I first started working out.  I was training at this little shady gym in Niagara Falls, where it was only $200 cash for a membership. No wait, they had newer equipment than what I experienced today.  Alright….maybe that sounds more dramatic than it really is.  🙂

Regardless, I was determined to get a workout in.  Which I totally did! I just stayed focused, I was there to get my sweat on and that’s what I did.

It’s all about making the best of the situation.

Now I can get started with my day.

Wish me luck, it feels like the first day of school for me.  🙂

P.S I’m going gym shopping this evening!  And I hate gym shopping!!  I rather be shopping for a formal dress, or shopping for jeans!

 

R.I.P Robert Kennedy

Sad news today!

Robert Kennedy, the man behind a publishing house that produces a number of popular health magazines and books, passed away last night. He was 73.

His dedication to health and fitness has been a source of inspiration for millions of people.  He was a role model, a legend, and he was passionate about fitness.

R.I.P Robert Kennedy

Read more here.

Breakfast is Served!

Do you skip breakfast? If you do….bad girl…or bad boy! How else are you going to kick start your day!? Like most people I can’t eat when I first wake up, however I do get a meal in within the first hour of my day. Remember, food=fuel!

Here is a A high protein breakfast sandwich made from 2 whole wheat bread slices, 4 strips of turkey bacon, and enough egg whites to substitute for 1 egg cooked over-easy.

Ingredients
*2 whole wheat bread slices
*4 strips turkey bacon
*egg whites
*cooking oil spray

Steps
1. Put 2 bread slices in toaster.
2. Begin cooking turkey bacon on flat skillet. Prepare egg whites over-easy at the same time on another skillet.
3. Put together in a sandwich and eat. Goes well with orange juice and cranberry juice mixed together, or a fruit on the side such as a nectarine.

Sound easy!? It is!