I'm in the process of launching my brand new online personal training program!
This program is awesome! I can design as many workouts per week as you like, I can design an eating plan if you like or you can choose to just keep your own food diary (I can look at it anytime to make sure you're eating properly) and there are pictures and videos for all the exercises so you never have to guess or look up what an exercise is (we trainers have some pretty odd names for our exercises sometimes).
You get to choose where you workout, how long you workout and what you workout with. No equipment? No problem! Hate gyms, then don't go! I can design a program for wherever you want to workout - really handy for anyone who travels and wants to keep up their workouts on the road ;)
There is also a way to track whether or not you have completed a workout, which I will check, and there are monthly fitness assessments that I will enforce so you're totally held accountable.
The best thing is that I can check up on you anytime I like (and I will) to make sure you're on track. It's the next best thing to having a live personal trainer and you don't have to stick to a rigid schedule - as long as you get your workout done sometime within the day you're good!
All this for just $5.25 per week to $6.75 per week - pretty much what you'd pay per day to go to your local rec centre and that does not include a personal trainer with over 13 years experience!
Stay posted for the launch date!
Health and fitness to fit any lifestyle and any fitness level!
Friday, December 30, 2011
Sunday, December 25, 2011
Fun Fat Burning Workout!
Here's something fun for you to do :)
10 squat jumps OR 10 bodyweight squats
10 Walking lunges (10 per side)
10 Push-ups
10 Full Sit-ups OR 20 crunches
10 Burpees
30 squat jumps OR 30 bodyweight squats
30 Walking lunges (30 per side)
30 Push-ups
30 Full Sit-ups OR 60 crunches
30 Burpees
Run one lap around a track or run one square block.
20 squat jumps OR 20 bodyweight squats
20 Walking lunges (20 per side)
20 Push-ups
20 Full Sit-ups OR 40 crunches
20 Burpees
Run one lap around a track or run one square block.
30 Walking lunges (30 per side)
30 Push-ups
30 Full Sit-ups OR 60 crunches
30 Burpees
Run one lap around a track or run one square block.
20 squat jumps OR 20 bodyweight squats
20 Walking lunges (20 per side)
20 Push-ups
20 Full Sit-ups OR 40 crunches
20 Burpees
Run one lap around a track or run one square block.
10 squat jumps OR 10 bodyweight squats
10 Walking lunges (10 per side)
10 Push-ups
10 Full Sit-ups OR 20 crunches
10 Burpees
Run one more lap around a track or run one more square block.
5-10 minutes Cool Down and Stretch
5-10 minutes Cool Down and Stretch
Wednesday, December 21, 2011
Online Personal Training
Are you interested in some online personal training for the New Year?
You get all your workouts sent to you to do when you can.
You can keep track of what you're eating and how many calories you're taking in. I'll share tons of helpful information with you to keep you educated and motivated to keep up your healthy lifestyle.
There's even accountability! I'll be able to check up on you any time I like to make sure you're doing your workouts and reaching your goals.
All that for anywhere from $21-$27 per month (depending on how long you want to commit) - just a fraction of what you'd pay a trainer for ONE session. Check it out: http://www.wholeyfit.ca/Pricing.html
You get all your workouts sent to you to do when you can.
You can keep track of what you're eating and how many calories you're taking in. I'll share tons of helpful information with you to keep you educated and motivated to keep up your healthy lifestyle.
There's even accountability! I'll be able to check up on you any time I like to make sure you're doing your workouts and reaching your goals.
All that for anywhere from $21-$27 per month (depending on how long you want to commit) - just a fraction of what you'd pay a trainer for ONE session. Check it out: http://www.wholeyfit.ca/Pricing.html
Monday, December 19, 2011
Fat Burning Workout
A friend shared a great workout with me and I want to share it with you!
Complete this ENTIRE workout at one time in your best time possible. Use modifications and scale when necessary. It looks easy- but this one is VERY deceptive!
Complete 3 Rounds in your best time possible (try to beat your time each round. Need a timer? You can order an awesome GymBoss timer by going to the recommendations page of my website – http://www.wholeyfit.ca/Recommendations.html - only $20!!):
· Run around the track
· 30 Squat Jumps
· 30 Dips (on a bench)
· 30 Walking Lunges (30 per side)
· 30 Sit-ups
Cool Down & Stretch (5-10 min)
Find a track or use 1 square block.
Warm up (5-10 minutes – a nice walk around the track should work)
Complete this ENTIRE workout at one time in your best time possible. Use modifications and scale when necessary. It looks easy- but this one is VERY deceptive!
Complete 3 Rounds in your best time possible (try to beat your time each round. Need a timer? You can order an awesome GymBoss timer by going to the recommendations page of my website – http://www.wholeyfit.ca/Recommendations.html - only $20!!):
· Run around the track
· 30 Squat Jumps
· 30 Dips (on a bench)
· 30 Walking Lunges (30 per side)
· 30 Sit-ups
Cool Down & Stretch (5-10 min)
Have a great holiday!!
Wednesday, December 07, 2011
Delicious Green Smoothie
Want a quick and healthy snack? Or even a quick and healthy take-out breakfast? Try this:
Green Smoothie: 1 banana
1 cup of strawberries
Enough water to cover fruit
1-2 cups spinach
Directions: In a blender, combine all the ingredients and blend until it becomes smooth. Serves 1.
Full of nutrients, fibre and deliciousness!
Want more healthy recipes, workouts and tips for getting through the holidays? Sign up for Wholey Fit's Holiday Survival Guide - it's on the right hand side of my blog ;)
Green Smoothie: 1 banana
1 cup of strawberries
Enough water to cover fruit
1-2 cups spinach
Directions: In a blender, combine all the ingredients and blend until it becomes smooth. Serves 1.
Full of nutrients, fibre and deliciousness!
Want more healthy recipes, workouts and tips for getting through the holidays? Sign up for Wholey Fit's Holiday Survival Guide - it's on the right hand side of my blog ;)
Wednesday, November 30, 2011
A Healthy Holiday Plan
I've got a great gift for you!
I want to help you get through the holidays feeling healthy, energetic and guilt free! All you have to do is sign up for the Wholey Fit Holiday Survival Guide (upper right of this blog) and you'll get an ebook that will get you through the holidays unscathed!
This guide has healthy holiday drink recipes, healthy holiday appetizers, 25 insider tips to fighting the holiday bulge, 3 print-and-go at-home holiday workouts, tips to cut 100 calories at each meal, tips to reduce cholesterol and fat and more!
Get it now!
I want to help you get through the holidays feeling healthy, energetic and guilt free! All you have to do is sign up for the Wholey Fit Holiday Survival Guide (upper right of this blog) and you'll get an ebook that will get you through the holidays unscathed!
This guide has healthy holiday drink recipes, healthy holiday appetizers, 25 insider tips to fighting the holiday bulge, 3 print-and-go at-home holiday workouts, tips to cut 100 calories at each meal, tips to reduce cholesterol and fat and more!
Get it now!
Sunday, November 27, 2011
Healthy Chips!
The 99th Grey Cup is happening right now! Am I a football fan? Not really, but snacks tend to go hand in hand with such sporting events and I am a HUGE snack fan!
Most snacks associated with sitting on the couch watching TV are not healthy. Why poison your body when you can have a healthy alternative that's just as satisfying? Here's what I make when I'm craving chips:
Take a sweet potato and slice it up really thin. Lay the slices out on a baking sheet and drizzle on some healthy oil (I like grape seed or coconut because they can withstand high heat without being destroyed). Add some spices - whatever you like! I like a bit of sea salt, pepper and curry. Then throw them in the oven at 350 degrees for a few minutes (I suggest keeping an eye on them so they don't burn). You end up with a delicious, crunchy snack that's good for you! (These can also be done in a frying pan on top of the stove if you prefer, but they tend to crisp up better in the oven).
Enjoy your snack without any guilt :)
Most snacks associated with sitting on the couch watching TV are not healthy. Why poison your body when you can have a healthy alternative that's just as satisfying? Here's what I make when I'm craving chips:
Take a sweet potato and slice it up really thin. Lay the slices out on a baking sheet and drizzle on some healthy oil (I like grape seed or coconut because they can withstand high heat without being destroyed). Add some spices - whatever you like! I like a bit of sea salt, pepper and curry. Then throw them in the oven at 350 degrees for a few minutes (I suggest keeping an eye on them so they don't burn). You end up with a delicious, crunchy snack that's good for you! (These can also be done in a frying pan on top of the stove if you prefer, but they tend to crisp up better in the oven).
Enjoy your snack without any guilt :)
Wednesday, November 23, 2011
Vega Sports Nutrition
As a busy fitness instructor it's crucial that I keep my nutrition in check so I have the energy to teach all the classes I LOVE to teach! I've used whey protein in the past (and loved it), but I've recently switched over to Vega.
The first time I tried a Vega product I found it a bit bitter and didn't think I'd continue to use it. Then I read the ingredients on one of their products and thought "this is what my body needs!". When you look at the nutritional info on a Vega product you'll notice something you don't see very often: ingredients whose names you can pronounce and they are all natural and recognizable! There is absolutely nothing in them that can't be found in nature.
As I mentioned when I first tasted a Vega shake I wasn't fond of the flavour but I did get used to it. It's sort of like switching from white pasta to whole wheat pasta, or white rice to brown rice. At first you're not sure because you're too used to the flavour of processed crap, but then as you continue to eat the healthier food you get used to the taste and you start to notice how much better you feel.
Our bodies need natural foods - when you sit down to eat something ask yourself this: Could I duplicate this meal if I only had access to real, live food? If the answer is 'no' do NOT eat it! Our bodies can only properly digest and get energy from foods that came out of the ground or had parents. Anything processed or man made from ingredients you can't pronounce and don't recognize is poison.
Vega products are plant based and vegan. Some products do have nuts and all of their products are made in a facility that uses peanuts and tree nuts so if you have nut allergies you should be aware of that.
Here are 3 reasons you should start using Vega products:
1. Vega products are plant-based whole foods (that means they're alkaline and alkalinizing foods are the best defense against illness and disease).
2. Vega products are nutrient dense and provide energy through nourishment - not stimulation!
3. It is possible to grow a younger body with premium nutrition and regular exercise :) Vega provides you with the premium nutrition and I can provide you with the regular exercise - check out http://www.wholeyfit.ca to find out how ;)
Since I've started using Vega I've noticed a huge difference in my energy level and that says a lot since I currently teach 20 classes a week! (I'm going to cut down to about 17 in time for January but only because I need more time to work on my business).
If you have any questions you can contact my anytime at info@wholeyfit.ca - I'm happy to answer any and all questions you may have!
If you've tried Vega leave a comment below!
The first time I tried a Vega product I found it a bit bitter and didn't think I'd continue to use it. Then I read the ingredients on one of their products and thought "this is what my body needs!". When you look at the nutritional info on a Vega product you'll notice something you don't see very often: ingredients whose names you can pronounce and they are all natural and recognizable! There is absolutely nothing in them that can't be found in nature.
As I mentioned when I first tasted a Vega shake I wasn't fond of the flavour but I did get used to it. It's sort of like switching from white pasta to whole wheat pasta, or white rice to brown rice. At first you're not sure because you're too used to the flavour of processed crap, but then as you continue to eat the healthier food you get used to the taste and you start to notice how much better you feel.
Our bodies need natural foods - when you sit down to eat something ask yourself this: Could I duplicate this meal if I only had access to real, live food? If the answer is 'no' do NOT eat it! Our bodies can only properly digest and get energy from foods that came out of the ground or had parents. Anything processed or man made from ingredients you can't pronounce and don't recognize is poison.
Vega products are plant based and vegan. Some products do have nuts and all of their products are made in a facility that uses peanuts and tree nuts so if you have nut allergies you should be aware of that.
Here are 3 reasons you should start using Vega products:
1. Vega products are plant-based whole foods (that means they're alkaline and alkalinizing foods are the best defense against illness and disease).
2. Vega products are nutrient dense and provide energy through nourishment - not stimulation!
3. It is possible to grow a younger body with premium nutrition and regular exercise :) Vega provides you with the premium nutrition and I can provide you with the regular exercise - check out http://www.wholeyfit.ca to find out how ;)
Since I've started using Vega I've noticed a huge difference in my energy level and that says a lot since I currently teach 20 classes a week! (I'm going to cut down to about 17 in time for January but only because I need more time to work on my business).
If you have any questions you can contact my anytime at info@wholeyfit.ca - I'm happy to answer any and all questions you may have!
If you've tried Vega leave a comment below!
Tuesday, November 22, 2011
10 Minute Workout
Hi!
Only have 10 minutes to spare for a workout? No problem! Do the following 10 exercises for 1 minute each for a nice calorie burning session that's only 10 minutes long. Remember, since it's short, work at your maximum intensity with proper form!
Got time for more? Repeat the circuit as many times as you like! Just remember to warm-up for about 5 minutes before you start (5 minute brisk walk will get the blood flowing) and stretch after!
Here we go:
Warm up 5 minutes before starting
1. Squats (make it a jump squat for more intensity)
2. Push-ups (from knees or toes, but start from your toes first to see if you can do it!)
3. Alternating lunges (make it a plyo lunge for more intensity)
4. Burpees! (high or low impact. If going all the way down to the ground is too much, do them off your couch or coffee table)
5. 1 leg dead lift (touch the ground to make it more intense)
6. 1 leg dead lift on other leg
7. High knees (up to hip level and do them fast! Low impact if it's better for you)
8. Punches (feet about hip width apart, picture someone/something that frustrates you and go for it!)
9. Bicycle crunches (keep knees bent if you have back issues)
10. Alternating super heroes
Cool down and stretch - done and done!
If you need any detailed explanations of any of the exercises please contact me at info@wholeyfit.ca
Want to set up some sessions? Check out http://www.wholeyfit.ca/Pricing.html for packages for small group or one on one training.
Only have 10 minutes to spare for a workout? No problem! Do the following 10 exercises for 1 minute each for a nice calorie burning session that's only 10 minutes long. Remember, since it's short, work at your maximum intensity with proper form!
Got time for more? Repeat the circuit as many times as you like! Just remember to warm-up for about 5 minutes before you start (5 minute brisk walk will get the blood flowing) and stretch after!
Here we go:
Warm up 5 minutes before starting
1. Squats (make it a jump squat for more intensity)
2. Push-ups (from knees or toes, but start from your toes first to see if you can do it!)
3. Alternating lunges (make it a plyo lunge for more intensity)
4. Burpees! (high or low impact. If going all the way down to the ground is too much, do them off your couch or coffee table)
5. 1 leg dead lift (touch the ground to make it more intense)
6. 1 leg dead lift on other leg
7. High knees (up to hip level and do them fast! Low impact if it's better for you)
8. Punches (feet about hip width apart, picture someone/something that frustrates you and go for it!)
9. Bicycle crunches (keep knees bent if you have back issues)
10. Alternating super heroes
Cool down and stretch - done and done!
If you need any detailed explanations of any of the exercises please contact me at info@wholeyfit.ca
Want to set up some sessions? Check out http://www.wholeyfit.ca/Pricing.html for packages for small group or one on one training.
Sunday, November 13, 2011
Killer Leg Routine
I love to train my legs and one look at them is proof of that! Here's a killer leg routine that will sculpt every part of your legs as well as your butt. Enjoy!
Warm-up 5-10 minutes
Starting position: Stand tall, abs in, shoulders back and chest up (if you like you can hang onto a pair of dumbbells for this routine, but it's probably not necessary).
Take a big step forward into a forward lunge (remember to push through the heel of the front leg). Return to starting position.*
Next take a big step out to the side into a side lunge (the leg that you step out with will be bent, the other leg straight - you'll feel a nice inner thigh stretch on that straight leg). Return to starting position.*
Now take a big step back into a reverse lunge (remember to push through the front heel). Return to starting position.*
Finally step back and diagonally into a curtsy lunge (if you're stepping back with the left leg, it will land behind and to the right of the right leg). Return to start position.*
Now start from the beginning, but this time do 2 of each lunge (ie forward lunge, return to starting position and do a second forward lunge, then repeat for side lunge, reverse lunge and curtsy lunge), then 3 on the next set, then 4....see where this is going? Try to get up to 10 of each lunge for a super, delicious burn! :)
*instead of returning to the starting position where you're standing on both legs, you could just bring the leg back to the starting position, but don't touch down (ie balance on supporting leg).
Leave a comment and let me know if you felt that :)
Need a more detailed explanation? E-mail me at info@wholeyfit.ca.
Warm-up 5-10 minutes
Starting position: Stand tall, abs in, shoulders back and chest up (if you like you can hang onto a pair of dumbbells for this routine, but it's probably not necessary).
Take a big step forward into a forward lunge (remember to push through the heel of the front leg). Return to starting position.*
Next take a big step out to the side into a side lunge (the leg that you step out with will be bent, the other leg straight - you'll feel a nice inner thigh stretch on that straight leg). Return to starting position.*
Now take a big step back into a reverse lunge (remember to push through the front heel). Return to starting position.*
Finally step back and diagonally into a curtsy lunge (if you're stepping back with the left leg, it will land behind and to the right of the right leg). Return to start position.*
Now start from the beginning, but this time do 2 of each lunge (ie forward lunge, return to starting position and do a second forward lunge, then repeat for side lunge, reverse lunge and curtsy lunge), then 3 on the next set, then 4....see where this is going? Try to get up to 10 of each lunge for a super, delicious burn! :)
*instead of returning to the starting position where you're standing on both legs, you could just bring the leg back to the starting position, but don't touch down (ie balance on supporting leg).
Leave a comment and let me know if you felt that :)
Need a more detailed explanation? E-mail me at info@wholeyfit.ca.
Saturday, November 12, 2011
Gluten Free Diet
I've talked to a lot of clients over the years who have a sensitivity to gluten and felt much better once they cut gluten out of their diet. Some symptoms of gluten sensitivity may not be that obvious until you cut gluten out completely and find out just how good you can feel. I wanted to share some info with you and share a delicious gluten free pancake recipe I found online!
What is gluten? It's actually a protein found in many grains including wheat, spelt, rye, kamut, barley, spelt, oat, triticale, semolina, farro and pumpernickel. I'm not gonna lie - I don't even know what some of those are!
What are some symptoms of gluten sensitivity? Head aches, stuffy nose, eye sensitivity to light, achy joints, bloating, sharp stomach pains, exhaustion and irritability. Any of those sound familiar? It may be time to try cutting out gluten! You may want to go see your doctor too. Some people (not all) who experience the above have what's called Celiac disease which is an autoimmune disease that can be very difficult to diagnose. Other symptoms of Celiac disease include diarrhea, constipation, chronic fatigue and even depression. When in doubt see your doctor ;)
Is wheat free gluten free? It is not. Wheat free simply means the food contains no wheat and as mentioned above, gluten is found in more than just wheat. If a food is gluten free however, it is also wheat free.
Why go wheat free? Some people experience a sensitivity to wheat. When they eat wheat they'll typically experience gastrointestinal distress in the form of bloating, gas, constipation, diarrhea, reflux, skin issues such as rashes and allergies/asthma - wheezing and congestion. You can see that some of the symptoms are similar to gluten sensitivity so if you're experiencing any of these and you're not quite ready to go gluten free, try cutting out just wheat and see what happens.
If you're thinking about cutting out gluten you may be asking what in the world are you going to be able to eat? There are lots of options! There are even stores that sell only gluten free foods - google gluten free stores in your area and I'll bet you find something close by.
Here's a list of gluten free grains: rice (just rice though, not any kind of mixed grain rices unless you read the nutritional label closely), buckwheat (but beware of buckwheat soba - most times the buckwheat is mixed with wheat), amaranth, quinoa and polenta (it's corn!).
These days there are tons of products that are gluten free so it's really not that hard to cut out gluten and still have a very satisfying diet. By the way, Vega products are all gluten free, so if you're looking for some excellent supplements that are gluten free try Vega!
Now for the good part! Delicious Gluten-Free Pancakes! (makes 10 servings/pancakes)
Here's where I found it: http://allrecipes.com/recipe/delicious-gluten-free-pancakes/
Share your questions or comments - you never know what you'll learn, or what you'll teach someone!
What is gluten? It's actually a protein found in many grains including wheat, spelt, rye, kamut, barley, spelt, oat, triticale, semolina, farro and pumpernickel. I'm not gonna lie - I don't even know what some of those are!
What are some symptoms of gluten sensitivity? Head aches, stuffy nose, eye sensitivity to light, achy joints, bloating, sharp stomach pains, exhaustion and irritability. Any of those sound familiar? It may be time to try cutting out gluten! You may want to go see your doctor too. Some people (not all) who experience the above have what's called Celiac disease which is an autoimmune disease that can be very difficult to diagnose. Other symptoms of Celiac disease include diarrhea, constipation, chronic fatigue and even depression. When in doubt see your doctor ;)
Is wheat free gluten free? It is not. Wheat free simply means the food contains no wheat and as mentioned above, gluten is found in more than just wheat. If a food is gluten free however, it is also wheat free.
Why go wheat free? Some people experience a sensitivity to wheat. When they eat wheat they'll typically experience gastrointestinal distress in the form of bloating, gas, constipation, diarrhea, reflux, skin issues such as rashes and allergies/asthma - wheezing and congestion. You can see that some of the symptoms are similar to gluten sensitivity so if you're experiencing any of these and you're not quite ready to go gluten free, try cutting out just wheat and see what happens.
If you're thinking about cutting out gluten you may be asking what in the world are you going to be able to eat? There are lots of options! There are even stores that sell only gluten free foods - google gluten free stores in your area and I'll bet you find something close by.
Here's a list of gluten free grains: rice (just rice though, not any kind of mixed grain rices unless you read the nutritional label closely), buckwheat (but beware of buckwheat soba - most times the buckwheat is mixed with wheat), amaranth, quinoa and polenta (it's corn!).
These days there are tons of products that are gluten free so it's really not that hard to cut out gluten and still have a very satisfying diet. By the way, Vega products are all gluten free, so if you're looking for some excellent supplements that are gluten free try Vega!
Now for the good part! Delicious Gluten-Free Pancakes! (makes 10 servings/pancakes)
Ingredients
- 1 cup rice flour
- 3 tablespoons tapioca flour
- 1/3 cup potato starch
- 4 tablespoons dry buttermilk powder
- 1 packet sugar substitute
- 1 1/2 teaspoons baking powder
- 1/2 teaspoon baking soda
- 1/2 teaspoon salt
- 1/2 teaspoon xanthan gum
- 2 eggs
- 3 tablespoons canola oil
- 2 cups water
Directions
1. In a bowl, mix or sift together the rice flour, tapioca flour, potato starch, dry buttermilk powder, sugar substitute, baking powder, baking soda, salt, and xanthan gum. Stir in eggs, water, and oil until well blended and few lumps remain.
2. Heat a large, well-oiled skillet or griddle over medium high heat. Spoon batter onto skillet and cook until bubbles begin to form. Flip, and continue cooking until golden brown on bottom. Serve immediately with condiments of your choice.
Amount Per Serving Calories: 147 | Total Fat: 5.8g | Cholesterol: 37mgHere's where I found it: http://allrecipes.com/recipe/delicious-gluten-free-pancakes/
Share your questions or comments - you never know what you'll learn, or what you'll teach someone!
Tuesday, November 08, 2011
Wholey Fit! Boxing Workout
Whether you're shadow boxing or boxing with a partner or heavy bag here's a great routine to get you sweating!
All the sets are done Tabata style - 20 seconds of work, 10 seconds of recovery repeated for a total of 8 sets. In the 20 seconds of work GO HARD :)
All the sets are done Tabata style - 20 seconds of work, 10 seconds of recovery repeated for a total of 8 sets. In the 20 seconds of work GO HARD :)
Warm up for 5-10 minutes.
Tabata #1:
20 sec Bench/chair dips
10 sec Recovery
Repeat for a total of 8 sets.
Tabata #2:
20 sec Jabs (alternate left and right lead ie. set 1 left lead, set 2 right lead, set 3 left lead etc.)
10 sec Recovery
Repeat for a total of 8 sets.
Tabata #3:
20 sec Reverse flyes
10 sec Recovery
Repeat for a total of 8 sets.
Tabata #4:
20 sec Crosses (alternate left and right lead ie. set 1 left lead, set 2 right lead, set 3 left lead etc)
10 sec Recovery
Repeat for a total of 8 sets.
Tabata #5:
20 sec Hip Lifts (use chair for more ROM)
10 sec Recovery
Repeat for a total of 8 sets.
Tabata #6:
20 sec Hooks (alternate left and right lead ie. set 1 left lead, set 2 right lead, set 3 left lead etc)
10 sec Recovery
Repeat for a total of 8 sets.
Tabata #7:
20 sec Squat pulse (hold it low and pulse)
10 sec Recovery
Repeat for a total of 8 sets.
Tabata #8:
20 sec Upper Cuts (alternate left and right lead ie. set 1 left lead, set 2 right lead, set 3 left lead etc)
10 sec Recovery
Repeat for a total of 8 sets.
Cool down and stretch.
There you have it!
If you're unsure of any of the exercises e-mail me at info@wholeyfit and I'll explain them better, or call me at 604-773-4660 to set up an appointment. I have enough equipment for 20 people - check out my small group personal training rates at http://www.wholeyfit.ca/
exercise + friends = FUN!!!!
Sunday, October 02, 2011
Back From Italy and Catching Up
I'm back from my amazing cycling trip in Puglia (southern region of Italy). It was one of the best vacations I've been on!
The weather was hot: over 30 degrees and sunny pretty much everyday! I love the heat so I was in my glory. The routes we took were mostly flat - we did get to climb a few good hills though :)
The people there were so friendly and even gave us water and chatted with us for a while. The food was so good! Nothing like cycling for a few hours and then stopping at a cute little restaurant for a nice lunch and glass of wine and then back on the bike.
It's a holiday that I would recommend to anyone and you can book yours here: https://ssl9.van.ca.securedata.net/randonneetours.com/onlineregistrationform.htm
We even got to have a cooking lesson! The recipes were so simple yet so delicious. I have to share one with you.
This is the starter that we learned how to make - I would have been happy just eating this!
Mincemeat of Bread & Mint
(makes 4 servings)
* 500g of stale bread soaked in a bit of water (you can also sub minced meat here by using 500g of meat and 100g of bread)
* 200g of Parmesan or pecorino cheese
* a pinch of salt
* garlic (1 clove is fine, or more if you prefer)
* 10 leaves of mint, minced
* 2 spoons of parsley
* 1 tsp of pepper
* 4 eggs
* oil to sizzle (I like to use coconut or grape seed oil for cooking)
1. Mince mint and garlic and add to bread.
2. Add a pinch of salt and 1 tsp pepper and cheese - mix.
3. Add 4 eggs and mix.
4. The consistency should be that of wet oatmeal or when you drag a spoon through it, the spoon should leave a trail - don't over work it.
5. Make balls using your hands.
6. In a skillet heat oil - you should have about 1 cm of oil to cook in. The oil needs to be really hot - when you drop a ball in it it should sizzle.
7. Once you've dropped the balls in wait a couple of minutes (not too long) and turn them over - there should be a nice brown colour to them.
8. Let cool and eat!
If you have leftovers drop them into some tomato sauce and let sit for up to 24 hours. Then you can add them to a pasta dish or just enjoy them as starters with a nice glass of red wine :)
The weather was hot: over 30 degrees and sunny pretty much everyday! I love the heat so I was in my glory. The routes we took were mostly flat - we did get to climb a few good hills though :)
The people there were so friendly and even gave us water and chatted with us for a while. The food was so good! Nothing like cycling for a few hours and then stopping at a cute little restaurant for a nice lunch and glass of wine and then back on the bike.
It's a holiday that I would recommend to anyone and you can book yours here: https://ssl9.van.ca.securedata.net/randonneetours.com/onlineregistrationform.htm
We even got to have a cooking lesson! The recipes were so simple yet so delicious. I have to share one with you.
This is the starter that we learned how to make - I would have been happy just eating this!
Mincemeat of Bread & Mint
(makes 4 servings)
* 500g of stale bread soaked in a bit of water (you can also sub minced meat here by using 500g of meat and 100g of bread)
* 200g of Parmesan or pecorino cheese
* a pinch of salt
* garlic (1 clove is fine, or more if you prefer)
* 10 leaves of mint, minced
* 2 spoons of parsley
* 1 tsp of pepper
* 4 eggs
* oil to sizzle (I like to use coconut or grape seed oil for cooking)
1. Mince mint and garlic and add to bread.
2. Add a pinch of salt and 1 tsp pepper and cheese - mix.
3. Add 4 eggs and mix.
4. The consistency should be that of wet oatmeal or when you drag a spoon through it, the spoon should leave a trail - don't over work it.
5. Make balls using your hands.
6. In a skillet heat oil - you should have about 1 cm of oil to cook in. The oil needs to be really hot - when you drop a ball in it it should sizzle.
7. Once you've dropped the balls in wait a couple of minutes (not too long) and turn them over - there should be a nice brown colour to them.
8. Let cool and eat!
If you have leftovers drop them into some tomato sauce and let sit for up to 24 hours. Then you can add them to a pasta dish or just enjoy them as starters with a nice glass of red wine :)
Thursday, September 08, 2011
Biking in Italy
On Monday I'm going on vacation! I'll be gone for 2 weeks and my business will be left in the hands of others. I've never left my business in the hands of others which means I haven't taken a vacation in over 3 years!
I have to admit, I'm worried about leaving my business for 2 weeks. It's a bit like leaving your kid with a babysitter and I don't want any harm to come to my baby (I mean my business)! I do really need a vacation though.
I'm going to Puglia, which is a region in Southern Italy, with 5 other fabulous ladies on a bicycle tour! The trip was arranged by Randonnee Tours Everything was arranged for us, bikes included and all we had to do was book our flights. I really can't wait!
This type of vacation is the perfect vacation for me. I'll be on vacation, but will be active everyday so won't come back 10 pounds heavier feeling like a slug! One of the things I hate about going on vacation is dealing with how crappy I feel when I get home. It seems I always have the best of intentions to stay active but I never seem to stick with the master plan. This trip will be different because activity is built right in!
What if you're going on vacation and it's not an active vacation? Then what? I have something perfect for you! Just scroll down a bit on this page and fill in your info on the right where it says 'sign up now' and you'll get a free workout that you can do anywhere and it's different each time you do it! 'How can that be?' you ask? Just fill in your info and you'll find out!
I have to admit, I'm worried about leaving my business for 2 weeks. It's a bit like leaving your kid with a babysitter and I don't want any harm to come to my baby (I mean my business)! I do really need a vacation though.
I'm going to Puglia, which is a region in Southern Italy, with 5 other fabulous ladies on a bicycle tour! The trip was arranged by Randonnee Tours Everything was arranged for us, bikes included and all we had to do was book our flights. I really can't wait!
This type of vacation is the perfect vacation for me. I'll be on vacation, but will be active everyday so won't come back 10 pounds heavier feeling like a slug! One of the things I hate about going on vacation is dealing with how crappy I feel when I get home. It seems I always have the best of intentions to stay active but I never seem to stick with the master plan. This trip will be different because activity is built right in!
What if you're going on vacation and it's not an active vacation? Then what? I have something perfect for you! Just scroll down a bit on this page and fill in your info on the right where it says 'sign up now' and you'll get a free workout that you can do anywhere and it's different each time you do it! 'How can that be?' you ask? Just fill in your info and you'll find out!
Friday, August 26, 2011
I'm a Published Author! Getting Lean with Creatine
Check it out! All you might want to know about creatine and getting lean!
http://ezinearticles.com/?Getting-Lean-With-Creatine&id=6515278
http://ezinearticles.com/?Getting-Lean-With-Creatine&id=6515278
Saturday, August 20, 2011
Recovery
As a full-time fitness instructor one of the biggest challenges for me is keeping my body fresh and ready for the next workout. I have days where I teach 4 classes and then the next morning have to be up at the crack of dawn to teach another class - not a lot of time for my muscles to recover! I'm also the type of instructor who likes to do the whole workout with my class. I need to know what the intensity is like and any time I've been at a class where the instructor just barks orders, but doesn't do the workout themselves I get very frustrated with them.
So what's a girl to do to make sure she's ready for the next class? Here are a few good ways to aid recovery:
1. Eat and drink properly. You need high quality nutrients before and after your workout to ensure your muscles are able to recover properly. I have a Vega Whole Food Health Optimizer before my workout and then a Vega Sport Performance Protein shake right after (in my car). The shake before gives me energy to get through the workout and gets my body ready for fat-burning action, and the shake after provides my muscles with the amino acids they need to be able to repair the 'damage' I just did. Then within the next 2 hours I have a proper whole food meal complete with a healthy protein, healthy fat and healthy carb (usually fruit or vegetables). I also make sure to include something raw with each meal (fruits and veggies). I always make sure to start the day with a big glass of water and then continue to drink lots of water throughout the day. If you're dehydrated your body will not function properly!
2. Get your rest. I can't always get all the hours of sleep I need at night, so I do my best to work in a nap everyday. I try to keep it to 30-45 minutes, but sometimes it goes longer (4 hours once!). At night I always take melatonin to make sure I get quality sleep. Melatonin is a sleep hormone that occurs naturally in our bodies as a response to darkness. Unfortunately once it gets dark outside we humans turn on lights, the TV our computers, etc. which disrupts our body's ability to produce the amount of melatonin we need to get a really good night's sleep.
3. Cold water showers. This can be a bit rough, but what I do is after my shower I take down the shower head, put it over my leg and start slowly turning the water to cold. Once it's cold and I've caught my breath I keep the cold water on each leg for about 30 seconds. It's startling at first, then you get used to it and then when you step out of the shower your legs feel so refreshed! Another way to do it is to go to the ocean or a lake or any naturally occurring body of water really and walk right in. I learned about the benefits of cold water for recovery from my cycling coach and it really does work!
4. Cool down right after your workout. I never skip the cool down and not just because it's part of my job to cool down my participants. When you cool down and stretch properly you help to flush out the metabolic waste that's built up in your muscles in response to the exercise you just did.
5. Get a massage. Massage should be a regular part of your fitness regime. Massage helps to remove that metabolic waste that's built up in your muscles.
6. Take some time off. Sometimes you just have to take time off. Even though I love what I do and could quite happily forgo any vacations I know that my body does need some down time. I'll be taking some time off in September to go on a bike tour of Puglia with some friends! I'm looking forward to some days of easy, pleasant cycling with an awesome group of ladies :)
Try some of these recovery methods (or try them all) and let me know what works best for you!
So what's a girl to do to make sure she's ready for the next class? Here are a few good ways to aid recovery:
1. Eat and drink properly. You need high quality nutrients before and after your workout to ensure your muscles are able to recover properly. I have a Vega Whole Food Health Optimizer before my workout and then a Vega Sport Performance Protein shake right after (in my car). The shake before gives me energy to get through the workout and gets my body ready for fat-burning action, and the shake after provides my muscles with the amino acids they need to be able to repair the 'damage' I just did. Then within the next 2 hours I have a proper whole food meal complete with a healthy protein, healthy fat and healthy carb (usually fruit or vegetables). I also make sure to include something raw with each meal (fruits and veggies). I always make sure to start the day with a big glass of water and then continue to drink lots of water throughout the day. If you're dehydrated your body will not function properly!
2. Get your rest. I can't always get all the hours of sleep I need at night, so I do my best to work in a nap everyday. I try to keep it to 30-45 minutes, but sometimes it goes longer (4 hours once!). At night I always take melatonin to make sure I get quality sleep. Melatonin is a sleep hormone that occurs naturally in our bodies as a response to darkness. Unfortunately once it gets dark outside we humans turn on lights, the TV our computers, etc. which disrupts our body's ability to produce the amount of melatonin we need to get a really good night's sleep.
3. Cold water showers. This can be a bit rough, but what I do is after my shower I take down the shower head, put it over my leg and start slowly turning the water to cold. Once it's cold and I've caught my breath I keep the cold water on each leg for about 30 seconds. It's startling at first, then you get used to it and then when you step out of the shower your legs feel so refreshed! Another way to do it is to go to the ocean or a lake or any naturally occurring body of water really and walk right in. I learned about the benefits of cold water for recovery from my cycling coach and it really does work!
4. Cool down right after your workout. I never skip the cool down and not just because it's part of my job to cool down my participants. When you cool down and stretch properly you help to flush out the metabolic waste that's built up in your muscles in response to the exercise you just did.
5. Get a massage. Massage should be a regular part of your fitness regime. Massage helps to remove that metabolic waste that's built up in your muscles.
6. Take some time off. Sometimes you just have to take time off. Even though I love what I do and could quite happily forgo any vacations I know that my body does need some down time. I'll be taking some time off in September to go on a bike tour of Puglia with some friends! I'm looking forward to some days of easy, pleasant cycling with an awesome group of ladies :)
Try some of these recovery methods (or try them all) and let me know what works best for you!
Monday, August 15, 2011
The Power of Women
I went to The Power of Women seminar on Friday. It was an all day seminar and the speakers included Suzanne Somers (very informative regarding aging), Courtenay Wolfe, Loretta LaRoche (hilarious!), Leigh Ann Tuohy (very inspirational), Amilya Antonetti (very motivational), Marlee Matlin (also VERY inspirational), Jessica Holmes (sooooo funny) and Ellen DeGeneres (LOVE her!).
I came away with some new found inspiration and made a new friend while I was there, but I was disappointed by how much I paid for my ticket. I bought the VIP ticket thinking that at the VIP lunch we'd get a chance to meet the speakers, but that wasn't the case. With tax I paid over $500 for my ticket so I was kind of expecting a bit more. Some people did get to meet Ellen and get their picture taken with her - they were the Emerald people and they paid $1600 (before taxes) for their ticket!
It really was a very inspiring afternoon and I don't regret going, but I definitely would not pay that much for it again if it came back to Vancouver. I guess most fun things in Vancouver are greatly over-priced so I should be used to it, but it's still disappointing when you spend that kind of money and don't feel you got your money's worth.
What's the latest thing you felt you spent too much on?
I came away with some new found inspiration and made a new friend while I was there, but I was disappointed by how much I paid for my ticket. I bought the VIP ticket thinking that at the VIP lunch we'd get a chance to meet the speakers, but that wasn't the case. With tax I paid over $500 for my ticket so I was kind of expecting a bit more. Some people did get to meet Ellen and get their picture taken with her - they were the Emerald people and they paid $1600 (before taxes) for their ticket!
It really was a very inspiring afternoon and I don't regret going, but I definitely would not pay that much for it again if it came back to Vancouver. I guess most fun things in Vancouver are greatly over-priced so I should be used to it, but it's still disappointing when you spend that kind of money and don't feel you got your money's worth.
What's the latest thing you felt you spent too much on?
Sunday, August 07, 2011
Ruby's First Ride!
I just got back from a fabulous ride up Mount Baker which is the 3rd highest mountain in Washington state!
Kevin from La Bicicletta Pro Shop was kind enough to arrange this epic ride and 75 lucky people took part in it - what a beautiful ride.
I recently purchased a Specialized Ruby bike and today was my first big ride with her. I figured a 150km mountain ride would be a good way to see how she rides.
I was not disappointed! A fairly large part of our ride was spent on a road with a lot of loose gravel. Although it wasn't very pleasant, Ruby really handled well. My Tarmac would have felt very unstable on such a surface, but Ruby felt quite safe and secure. Then came the climbs! I'm a climber and love it - I actually enjoy the pain a bit (makes me feel alive!). On Ruby for most of the climbing I felt like I was spinning on a flat road. I couldn't believe how easy it was to get my cadence around 80-90rpms and hold it there. Compact gearing is amazing (my Tarmac was standard). Don't get me wrong - I still felt that lovely burn in my legs as I climbed and climbed and climbed, but my legs were moving so fast and almost effortlessly. I still love my Tarmac, but I think my Ruby is the kind of bike I'm meant to be on.
If you're in the market for a new bike make sure you know what kind of rider you are. Are you a racer? Are you a climber? Do you prefer competing on your bike or do you want to just participate in as many long rides as possible? Once you know that, go to your favourite bike store and tell them so they can hook you up with the perfect bike for you.
I have two favourite bike shops - The Bike Gallery and La Bicicletta. Of all the bike stores I've ever been to I was treated best at these two stores. They didn't make me feel stupid for not being a cycling expert and answered all my questions without rolling their eyes or trying to rush me into a sale. I don't know about any of you, but my experience at most bike stores has not been very positive. It seems that most bike stores are staffed with people who don't want to be bothered by anyone who isn't some sort of cycling superstar. Too bad because they really missed out on a lot of business from me!
I would have to say that riding my bike is one of my favourite ways to spend a weekend - that and enjoying great food and some nice wine. What's yours?
Kevin from La Bicicletta Pro Shop was kind enough to arrange this epic ride and 75 lucky people took part in it - what a beautiful ride.
I recently purchased a Specialized Ruby bike and today was my first big ride with her. I figured a 150km mountain ride would be a good way to see how she rides.
I was not disappointed! A fairly large part of our ride was spent on a road with a lot of loose gravel. Although it wasn't very pleasant, Ruby really handled well. My Tarmac would have felt very unstable on such a surface, but Ruby felt quite safe and secure. Then came the climbs! I'm a climber and love it - I actually enjoy the pain a bit (makes me feel alive!). On Ruby for most of the climbing I felt like I was spinning on a flat road. I couldn't believe how easy it was to get my cadence around 80-90rpms and hold it there. Compact gearing is amazing (my Tarmac was standard). Don't get me wrong - I still felt that lovely burn in my legs as I climbed and climbed and climbed, but my legs were moving so fast and almost effortlessly. I still love my Tarmac, but I think my Ruby is the kind of bike I'm meant to be on.
If you're in the market for a new bike make sure you know what kind of rider you are. Are you a racer? Are you a climber? Do you prefer competing on your bike or do you want to just participate in as many long rides as possible? Once you know that, go to your favourite bike store and tell them so they can hook you up with the perfect bike for you.
I have two favourite bike shops - The Bike Gallery and La Bicicletta. Of all the bike stores I've ever been to I was treated best at these two stores. They didn't make me feel stupid for not being a cycling expert and answered all my questions without rolling their eyes or trying to rush me into a sale. I don't know about any of you, but my experience at most bike stores has not been very positive. It seems that most bike stores are staffed with people who don't want to be bothered by anyone who isn't some sort of cycling superstar. Too bad because they really missed out on a lot of business from me!
I would have to say that riding my bike is one of my favourite ways to spend a weekend - that and enjoying great food and some nice wine. What's yours?
Monday, August 01, 2011
Find Motivation
This past Sunday I was supposed to ride up Seymour with my riding group. I got up Sunday morning and felt too tired to even keep my eyes open and didn't really feel that well. I ended up cancelling and going back to bed for about 7 hours - guess I needed some rest. I tried to talk myself into going, but just couldn't find the motivation to do so.
For me it's not a huge deal when I lose motivation every now and then. My job insures that I will be back in the game the next day - whether I want to or not :) Thank goodness for my job, because it's really easy to lose sight of your goals and lose your motivation to go on. We all know that once you get off the fitness train it's really hard to get back on!
Are you struggling right now? If you are try this exercise:
1. Write down your goals - be specific. If it's pounds you want to lose,
how many? If it's inches, how many and from where? If it's muscle you
want to put on, where exactly on your body do you want that muscle?
2. Now ask yourself why you want this and write down AT LEAST 5 reasons why.
3. Now describe yourself in detail as this new ideal version of yourself.
How will you look, how will you feel, what will change in your life (ie
will you participate in more things, travel more, date more, be more
outgoing, feel more confident?), how will people react
to you? Be as detailed as possible - really picture yourself and your
life once you've achieved your goal - describe it like you're already there.
Once you've done this read it everyday AT LEAST once. Some good times to
read it are right when you get up to set the day off on the right track,
right before you do something you know isn't good for you (ie drinking pop -diet or otherwise,
eating that entire pie, skipping your workout) and right before bed. The more you put
it in your mind the more you'll work on it both consciously and subconsciously.
There it is. I hope that helps you.
Now here's how you can help me: tell me where you find your motivation and what you do when that motivation starts to slip away.
For me it's not a huge deal when I lose motivation every now and then. My job insures that I will be back in the game the next day - whether I want to or not :) Thank goodness for my job, because it's really easy to lose sight of your goals and lose your motivation to go on. We all know that once you get off the fitness train it's really hard to get back on!
Are you struggling right now? If you are try this exercise:
1. Write down your goals - be specific. If it's pounds you want to lose,
how many? If it's inches, how many and from where? If it's muscle you
want to put on, where exactly on your body do you want that muscle?
2. Now ask yourself why you want this and write down AT LEAST 5 reasons why.
3. Now describe yourself in detail as this new ideal version of yourself.
How will you look, how will you feel, what will change in your life (ie
will you participate in more things, travel more, date more, be more
outgoing, feel more confident?), how will people react
to you? Be as detailed as possible - really picture yourself and your
life once you've achieved your goal - describe it like you're already there.
Once you've done this read it everyday AT LEAST once. Some good times to
read it are right when you get up to set the day off on the right track,
right before you do something you know isn't good for you (ie drinking pop -diet or otherwise,
eating that entire pie, skipping your workout) and right before bed. The more you put
it in your mind the more you'll work on it both consciously and subconsciously.
There it is. I hope that helps you.
Now here's how you can help me: tell me where you find your motivation and what you do when that motivation starts to slip away.
Wednesday, July 27, 2011
I Finally got My Red Ruby!
I've always loved red rubies and have asked for one on many occasions :) Well today I finally got one! It's probably not what you think though. It's a Specialized Ruby bike and it just happens to be red!
She's beautiful and feels like she was made for me. My first bike (which I still have) is a Specialized Tarmac - also a very beautiful bike which I LOVE (your first is always so special!) - but I always felt a bit nervous on it. I thought it was just my poor bike handling abilities but as it turns out my Tarmac is a racing bike and is therefore 'twitchy'. It's meant to be very sensitive and able to dart in and out of other riders as you would do in a race. Going downhill you feel absolutely everything - every pebble, every little change in the pavement, EVERYTHING. My Ruby is more meant for long rides like the Gran Fondos that I so love to do and is a bit of a smoother ride.
When I took Ruby out for a test ride up and down some hills I knew she had to be mine! She's also a few centimetres smaller which makes all the difference in how stable you feel on a bike. I have a smaller torso so with Ruby I'm able to better distribute my weight and not feel like I'm pitching forward and hanging on for dear life.
I'll always love my Tarmac and will be sad to see it go, but I'm blown away with how much more comfortable I am on a slightly smaller bike.
My Sunday group ride is up Seymour this week (and then back down of course) so I'll really get a chance to test Ruby out - stay tuned!
She's beautiful and feels like she was made for me. My first bike (which I still have) is a Specialized Tarmac - also a very beautiful bike which I LOVE (your first is always so special!) - but I always felt a bit nervous on it. I thought it was just my poor bike handling abilities but as it turns out my Tarmac is a racing bike and is therefore 'twitchy'. It's meant to be very sensitive and able to dart in and out of other riders as you would do in a race. Going downhill you feel absolutely everything - every pebble, every little change in the pavement, EVERYTHING. My Ruby is more meant for long rides like the Gran Fondos that I so love to do and is a bit of a smoother ride.
When I took Ruby out for a test ride up and down some hills I knew she had to be mine! She's also a few centimetres smaller which makes all the difference in how stable you feel on a bike. I have a smaller torso so with Ruby I'm able to better distribute my weight and not feel like I'm pitching forward and hanging on for dear life.
I'll always love my Tarmac and will be sad to see it go, but I'm blown away with how much more comfortable I am on a slightly smaller bike.
My Sunday group ride is up Seymour this week (and then back down of course) so I'll really get a chance to test Ruby out - stay tuned!
Thursday, July 21, 2011
I LOVE Naps!
Today I had a great nap! I napped for about 4 hours. Maybe that's a bit long for a nap but I must have needed it. I think my Gran Fondos finally caught up with me. Not to mention I don't really get any down time before or after my cycling events.
Being a full time fitness instructor requires me to be active all the time if I want to make money and pay the bills! Luckily I'm in love with being active and even when I'm exhausted I'm at my happiest when I'm leading a class :)
With my profession I actually am afforded the luxury of taking naps. My schedule usually has me teaching 2-3 classes in the morning and then I have a large gap in the afternoon where I can usually sneak in a 20-30 minute nap (which, by the way, is the optimal amount of time for a nap - not 4 hours). Then I answer e-mails, work on building my business and then typically have 1 (sometimes 2) evening classes to teach before I return home for a well deserved glass of red and a healthy, delicious dinner.
Do you nap? I'm sure most of you don't but probably wish you could. Did you know that napping has many positive benefits including making you a more productive worker? Tell your boss! You need to nap to be more productive! We should take a lesson from the Europeans. When I was in Switzerland at 12pm each day people would take a 2 hour break to eat and rest. The power was actually shut off to the building we were staying at everyday from noon-2pm.
One thing I really noticed during my time in Europe is that the only obese people were the tourists! There really is a link between sleep deprivation/stress and weight gain. Europeans seem much more healthy, happy and way less stressed out. It's too bad we're all so rushed here in North America. We seem to be of the mindset that the more we can accomplish in a day the better we are. We seem to be always chasing something. We need to take better care of ourselves and really enjoy life and the simpler pleasures such as taking an afternoon nap.
Still not convinced? Here are some benefits of napping:
Reduces stress
Increases alertness and productivity
Improves memory and learning
Good for the heart
Increases cognitive functioning
Motivates you to exercise!
Boosts your creativity
Makes up for a bad night's sleep
So again I'm not suggesting you nap for 4 hours at a time, but a quick 20-30 minute nap could make a world of difference! For those of you who work in offices at a desk you may want to consider what George Costanza did on Seinfeld - create a secret napping spot under your desk - no one will ever know you've been napping but they'll all notice how much fresher you are!
Being a full time fitness instructor requires me to be active all the time if I want to make money and pay the bills! Luckily I'm in love with being active and even when I'm exhausted I'm at my happiest when I'm leading a class :)
With my profession I actually am afforded the luxury of taking naps. My schedule usually has me teaching 2-3 classes in the morning and then I have a large gap in the afternoon where I can usually sneak in a 20-30 minute nap (which, by the way, is the optimal amount of time for a nap - not 4 hours). Then I answer e-mails, work on building my business and then typically have 1 (sometimes 2) evening classes to teach before I return home for a well deserved glass of red and a healthy, delicious dinner.
Do you nap? I'm sure most of you don't but probably wish you could. Did you know that napping has many positive benefits including making you a more productive worker? Tell your boss! You need to nap to be more productive! We should take a lesson from the Europeans. When I was in Switzerland at 12pm each day people would take a 2 hour break to eat and rest. The power was actually shut off to the building we were staying at everyday from noon-2pm.
One thing I really noticed during my time in Europe is that the only obese people were the tourists! There really is a link between sleep deprivation/stress and weight gain. Europeans seem much more healthy, happy and way less stressed out. It's too bad we're all so rushed here in North America. We seem to be of the mindset that the more we can accomplish in a day the better we are. We seem to be always chasing something. We need to take better care of ourselves and really enjoy life and the simpler pleasures such as taking an afternoon nap.
Still not convinced? Here are some benefits of napping:
Reduces stress
Increases alertness and productivity
Improves memory and learning
Good for the heart
Increases cognitive functioning
Motivates you to exercise!
Boosts your creativity
Makes up for a bad night's sleep
So again I'm not suggesting you nap for 4 hours at a time, but a quick 20-30 minute nap could make a world of difference! For those of you who work in offices at a desk you may want to consider what George Costanza did on Seinfeld - create a secret napping spot under your desk - no one will ever know you've been napping but they'll all notice how much fresher you are!
Monday, July 18, 2011
No More Sugar Please!
Today I feel pretty rough. Not from the 115km Gran Fondo Kelowna I did, but from all the sugar I consumed! On these long rides the feeding stations offer mostly sugar and electrolytes. There's fruit, gels, sugary electrolyte drinks, bars and other assorted goodies (Honey Stinger waffles are my favourite!). I love the feeding stations!
When riding a long ride you need the sugary carbs to keep your glycogen levels topped up so you have energy to get through the ride but I tend to go a bit overboard and I justify it by telling myself that since I'm doing such a long hard ride I need to eat all the sugar I can get my hands on. Did I mention that I used to be very addicted to sugar?
When I was younger everything I ate had sugar in it - and I mean everything! Breakfast was a sugary cereal, or a non-sugary cereal with loads of white sugar added to it. For lunch a sandwich with lots of miracle whip (contains sugar). For dinner whatever we were having smothered in ketchup (contains A LOT of sugar)! My mom loved to bake and I loved to eat desserts anytime, anywhere. No wonder I used to be a bit on the chubby side. I also had exercised induced asthma and pretty bad allergies.
Sometime in my twenties I decided to try to give up sugar. It was not easy - not for me, nor for the people who had to be around me. The first 3 or so days were the worst! Then after a while I started to notice that my allergies were pretty much gone, and I was hardly ever using my inhaler. I used to have to use my inhaler before doing any kind of exercise. I used to use my asthma as an excuse to get out of doing physical activity actually. Once I cut out sugar it all went away, not to mention my head became clearer and I didn't feel as sluggish as usual. The best thing was that my taste buds started coming back. Did you know that regular sugar consumption will deaden your taste buds? That's why when you first give up sugar everything tastes bland. Don't worry though they do come back after a while once you give up the white death.
Sugar causes inflammation in your body which is why it aggravates such conditions as asthma, arthritis and any kind of joint pain. If you have any kind of dis-ease in your body sugar will only make it worse! So why do so many of us eat way too much of it? Because it's addictive and it's in practically anything that comes in a package. Check the ingredients on any packaged good and chances are there will be some sugar in it. Any word ending in 'ose' is a sugar by the way. The marketers try to be clever by saying they're product has whole grains and is therefore healthy. Here's a hint - if your cereal has brightly colour bits and little marshmallows in it, it doesn't matter how many whole grains there are: IT'S NOT HEALTHY! I think it's disgusting how these manufacturers are able to get away with confusing people into eating a product that is totally unhealthy for them. So many people are making food choices that they think are healthy and wondering why they have problems with obesity, diabetes and all sorts of other health problems.
Anyway enough ranting for now. I'm off to have a healthy dinner with no sugar and get to bed early so I'm ready for another fun-filled day of teaching fitness classes!
Want some advice on how to kick the sugar habit? Leave a comment below and I'll gladly give you some advice :)
When riding a long ride you need the sugary carbs to keep your glycogen levels topped up so you have energy to get through the ride but I tend to go a bit overboard and I justify it by telling myself that since I'm doing such a long hard ride I need to eat all the sugar I can get my hands on. Did I mention that I used to be very addicted to sugar?
When I was younger everything I ate had sugar in it - and I mean everything! Breakfast was a sugary cereal, or a non-sugary cereal with loads of white sugar added to it. For lunch a sandwich with lots of miracle whip (contains sugar). For dinner whatever we were having smothered in ketchup (contains A LOT of sugar)! My mom loved to bake and I loved to eat desserts anytime, anywhere. No wonder I used to be a bit on the chubby side. I also had exercised induced asthma and pretty bad allergies.
Sometime in my twenties I decided to try to give up sugar. It was not easy - not for me, nor for the people who had to be around me. The first 3 or so days were the worst! Then after a while I started to notice that my allergies were pretty much gone, and I was hardly ever using my inhaler. I used to have to use my inhaler before doing any kind of exercise. I used to use my asthma as an excuse to get out of doing physical activity actually. Once I cut out sugar it all went away, not to mention my head became clearer and I didn't feel as sluggish as usual. The best thing was that my taste buds started coming back. Did you know that regular sugar consumption will deaden your taste buds? That's why when you first give up sugar everything tastes bland. Don't worry though they do come back after a while once you give up the white death.
Sugar causes inflammation in your body which is why it aggravates such conditions as asthma, arthritis and any kind of joint pain. If you have any kind of dis-ease in your body sugar will only make it worse! So why do so many of us eat way too much of it? Because it's addictive and it's in practically anything that comes in a package. Check the ingredients on any packaged good and chances are there will be some sugar in it. Any word ending in 'ose' is a sugar by the way. The marketers try to be clever by saying they're product has whole grains and is therefore healthy. Here's a hint - if your cereal has brightly colour bits and little marshmallows in it, it doesn't matter how many whole grains there are: IT'S NOT HEALTHY! I think it's disgusting how these manufacturers are able to get away with confusing people into eating a product that is totally unhealthy for them. So many people are making food choices that they think are healthy and wondering why they have problems with obesity, diabetes and all sorts of other health problems.
Anyway enough ranting for now. I'm off to have a healthy dinner with no sugar and get to bed early so I'm ready for another fun-filled day of teaching fitness classes!
Want some advice on how to kick the sugar habit? Leave a comment below and I'll gladly give you some advice :)
Sunday, July 17, 2011
I did it and the wine was delicious!
Just back from Kelowna where I completed the RBC Gran Fondo Kelowna and it was awesome!! I was nervous about the hills but they weren't that bad. The first big one was a bit of a doozy though! It was over 6km long and at some points had a 14% grade. What are you gonna do though? Just one foot over the other, keep pedalling, keep breathing and before you know it you're over the top and all is good. Except for the dirt road we had to ride on just after the hill - that wasn't so nice. My road bike prefers a nice paved road thank you very much. I will definitely do it again next year if the schedule doesn't conflict with my other rides.
While climbing those glorious hills this weekend I was really thinking about my technique and I found that the more I focused on pulling up on the pedals the 'easier' it felt. My cadence was higher and the burning in my quads subsided as soon as I focused on pulling up more. If you have problems on hills give it a try the next time you're out climbing.
I had such a great time this weekend riding with friends and seeing many of my indoor cycling participants. Many of them told me that my classes really made a difference in their ability to particpate in this Gran Fondo. That's about the best compliment I can get! My goal is to inspire others to get fit,healthy and get out and play and to know I'm achieving my goal is the best thing I can hear. I hope to see even more of my participants out on future rides!
This weekend I also had the pleasure of visiting my friend's winery - Rollingdale Winery (2306 Hayman Rd.
Kelowna, BC). They have the most delicious organic wines I've ever tasted! If you're in Kelowna you have to visit them and try some of their fabulous reds, whites and ice wines. You can also order online at http://www.rollingdale.ca/. And no I don't get any comission if you buy their stuff, I just think it's the best and want to share it with you :)
Anyway, I've got a 6am bootcamp to teach tomorrow as well as one at 9:30am, an indoor cycling class at noon and another bootcamp at 6:15pm so, I'm off to enjoy a nice glass of Rollingdale Estate Red and something good for dinner!
Feel free to leave a comment below ;)
While climbing those glorious hills this weekend I was really thinking about my technique and I found that the more I focused on pulling up on the pedals the 'easier' it felt. My cadence was higher and the burning in my quads subsided as soon as I focused on pulling up more. If you have problems on hills give it a try the next time you're out climbing.
I had such a great time this weekend riding with friends and seeing many of my indoor cycling participants. Many of them told me that my classes really made a difference in their ability to particpate in this Gran Fondo. That's about the best compliment I can get! My goal is to inspire others to get fit,healthy and get out and play and to know I'm achieving my goal is the best thing I can hear. I hope to see even more of my participants out on future rides!
This weekend I also had the pleasure of visiting my friend's winery - Rollingdale Winery (2306 Hayman Rd.
Kelowna, BC). They have the most delicious organic wines I've ever tasted! If you're in Kelowna you have to visit them and try some of their fabulous reds, whites and ice wines. You can also order online at http://www.rollingdale.ca/. And no I don't get any comission if you buy their stuff, I just think it's the best and want to share it with you :)
Anyway, I've got a 6am bootcamp to teach tomorrow as well as one at 9:30am, an indoor cycling class at noon and another bootcamp at 6:15pm so, I'm off to enjoy a nice glass of Rollingdale Estate Red and something good for dinner!
Feel free to leave a comment below ;)
Thursday, July 14, 2011
An Awesome Calorie Burning Workout!
I just got back from auditioning for Cadence Cycling Studio to teach indoor cycling in their fabulous new studio - I hope I get a few classes there : ) Today I got to teach 3 indoor cycling classes! I love teaching indoor cycling and I normally teach a lot but over the summer my schedule gets reduced and I get a bit panicky - kind of like an addict needing their fix.
Today I really got my fix! If you're an instructor or are just looking for a great workout to do on an indoor cycling bike try this out: pick 8-12 different drills. Do the first one for 30 seconds then take a 30 second break. Repeat the first 30 second drill, add a second 30 second drill, do the first one again then take a 30 second break - see where this is going? The work period gets longer and longer and the rest period is always only 30 seconds long. By the end if you have 10 different drills you get a 10 minute work period.
Here are some drills you can do: flat road sprint, light hill 15 seconds pedalling with your right leg, 15 seconds pedalling with your left leg (OLP - one leg pedalling), light hill seated sprint, light hill standing run, medium hill to the beat of the music, medium hill with 2 count lifts, super heavy seated climb, super heavy standing climb, moderate to heavy hill standing push, moderate hill seated push.
So you do the flat road sprint for 30 seconds and take a 30 second break, then do the 30 second flat road sprint again followed by the 30 second light hill one leg pedalling (15 sec/leg), then the 30 second flat road sprint again and take a 30 second break. Then do the first 2 add on the 3rd and back down and so on and so on. Guaranteed to make you sweat and burn upwards of 500 calories in 45 minutes to an hour!
That's my gift to you - a fabulous workout that will leave a nice puddle of sweat under your bike! You're welcome!!
: )
Today I really got my fix! If you're an instructor or are just looking for a great workout to do on an indoor cycling bike try this out: pick 8-12 different drills. Do the first one for 30 seconds then take a 30 second break. Repeat the first 30 second drill, add a second 30 second drill, do the first one again then take a 30 second break - see where this is going? The work period gets longer and longer and the rest period is always only 30 seconds long. By the end if you have 10 different drills you get a 10 minute work period.
Here are some drills you can do: flat road sprint, light hill 15 seconds pedalling with your right leg, 15 seconds pedalling with your left leg (OLP - one leg pedalling), light hill seated sprint, light hill standing run, medium hill to the beat of the music, medium hill with 2 count lifts, super heavy seated climb, super heavy standing climb, moderate to heavy hill standing push, moderate hill seated push.
So you do the flat road sprint for 30 seconds and take a 30 second break, then do the 30 second flat road sprint again followed by the 30 second light hill one leg pedalling (15 sec/leg), then the 30 second flat road sprint again and take a 30 second break. Then do the first 2 add on the 3rd and back down and so on and so on. Guaranteed to make you sweat and burn upwards of 500 calories in 45 minutes to an hour!
That's my gift to you - a fabulous workout that will leave a nice puddle of sweat under your bike! You're welcome!!
: )
Wednesday, July 13, 2011
Loves me some hills!
Just got back from teaching one of my outdoor bootcamp classes. I love teaching outdoor bootcamp! I feel like the bossy kid in the playground who everyone listens to. I tell them to run to that tree and do burpies and they run to that tree and do burpies. I tell them to run up a hill, they run up that hill. I tell them to run up the same hill backwards, they run up that same hill backwards - it's great!
Speaking of hills here's a fun drill for you to do, or if you teach outdoor bootcamp do this with your group as a fun drill. Find a shortish hill (the steeper the better), start from the bottom and have them run forward 10 steps then come back down to the bottom. Next they run forward 20 steps then come back down to the bottom. Then 30 and so forth until they do enough steps to reach the top of the hill. It keeps everyone focused because you have to count, and it's a great way to use up some time. Also you can either run it or walk it so it's great for any fitness level.
I did something today I don't normally do. This weekend, as I mentioned in my last post, I'm doing the Kelowna Gran Fondo. Today I was looking at the site and for some reason I looked at the description of the course. Normally I like to go into these types of rides ignorant of what's to come - that way I can't obsess and stress out about what I have to do. So here's what I found out: there's a hill that has a 22% grade! Say WHAAAAT???? I don't think I've ever climbed a hill that steep! They tried to sugar coat it by saying it's only for 3 blocks, but I'm betting it's going to be the 3 longest blocks of my life! And there's another hill that's not quite as steep (starts off at a 14% grade) but it's about 7km long!! And then I have to go down the other side!! What have I done!
Oh well, nothing like a good challenge and some sheer terror to make you feel alive : ) Good thing the friends we're visiting up there own a winery (Rollingdale Winery) - I think I'll need a bit of wine after all that (or maybe before would be better).
Speaking of wine, I'm off to have a delicious glass of shiraz and some dinner.
Speaking of hills here's a fun drill for you to do, or if you teach outdoor bootcamp do this with your group as a fun drill. Find a shortish hill (the steeper the better), start from the bottom and have them run forward 10 steps then come back down to the bottom. Next they run forward 20 steps then come back down to the bottom. Then 30 and so forth until they do enough steps to reach the top of the hill. It keeps everyone focused because you have to count, and it's a great way to use up some time. Also you can either run it or walk it so it's great for any fitness level.
I did something today I don't normally do. This weekend, as I mentioned in my last post, I'm doing the Kelowna Gran Fondo. Today I was looking at the site and for some reason I looked at the description of the course. Normally I like to go into these types of rides ignorant of what's to come - that way I can't obsess and stress out about what I have to do. So here's what I found out: there's a hill that has a 22% grade! Say WHAAAAT???? I don't think I've ever climbed a hill that steep! They tried to sugar coat it by saying it's only for 3 blocks, but I'm betting it's going to be the 3 longest blocks of my life! And there's another hill that's not quite as steep (starts off at a 14% grade) but it's about 7km long!! And then I have to go down the other side!! What have I done!
Oh well, nothing like a good challenge and some sheer terror to make you feel alive : ) Good thing the friends we're visiting up there own a winery (Rollingdale Winery) - I think I'll need a bit of wine after all that (or maybe before would be better).
Speaking of wine, I'm off to have a delicious glass of shiraz and some dinner.
Tuesday, July 12, 2011
Heather's Biking Adventures
I teach fitness for a living - the best job in the world! I actually get paid to play! I teach a lot of different formats, but my favorite is indoor cycling aka Spin. There's nothing I love more than leading my class through a grueling workout, me smiling them grimacing all the way. I love the pain and I love to tell them to 'get comfortable with being uncomfortable!' - followed by an evil grin and chuckle.
At a Can-Fit-Pro conference one year, a presenter commented on my legs and suggested I get into some sort of sport - he suggested speed skating or maybe biking. Since I loved indoor cycling so much I decided I'd try that out. My philosophy is: if you're going to do something new do it right and follow through. So I hired a coach (Barb Zimich) and paid for 6 months up front - no going back once you've signed the cheque right?
On my first consultation with my coach, she answered the door on crutches. I asked her what had happened. Turns out she broke her femur....riding her bike!! I almost turned around right there to go back to my safe, predictable indoor Keiser bike.
In the end I decided to go through with it - I mean really go through with it. The next day I went to the Bike Gallery to buy my first road bike so I could go on my first group ride that Sunday. I got a beautiful Specialized Tarmac which I absolutely love! I got a great deal on it too!
When I got my bike home and tried riding it I thought for sure I'd make a HUGE mistake. When you're used to a heavy hybrid (that you last rode 10 years ago), getting on a super light road bike is quite the experience. I was scared to death, but I'd already signed that cheque for 6 months of coaching and invested in a quality road bike. There was really no turning back now.
So that Sunday I headed out on my new bike to meet up with the Zimich group for my first group ride ever. It was a chilly November morning - for some reason I thought November was a great time to take up road biking! I tend to jump into things without thinking them all the way through.
When I got there it was mostly men and everyone was some sort of cycling athlete - mostly tri-athletes. And I was the indoor cycling instructor that thought it would be fun to try outdoor cycling. Again I thought I'd made a HUGE mistake.
We headed off and I was shaking because I was so scared, but it turned out to be a good experience! I kept up with the group and got a bit of an idea of what it's like to draft off someone - terrifying! The next 6 months I put in all the time I could, went on the group rides, did the drills, got dropped a few times and learned a lot of stuff that has made me a better indoor cycling instructor and a lover of road biking.
I'm not going to lie though - I was so happy when the 6 months were over! No more pressure, or scary bike rides with my coach yelling: "Heather! Get on the wheel!" or on stupidly steep hills: "Heather! Get your ass off that seat!" I'm still a bit of a nervous (or should I say a cautious) rider and don't really like standing. To this day I do all my climbs in the seat and am one of the first ones up the hill every time. My male team mates seemed quite impressed (or were they annoyed) by my strong climbing technique :) Good thing I'm so good on the climbs, because I'm terrified of the decsents and tend to be on my brake too much: "Heather! Get off your brakes!"
I have to say, as much as it scares me sometimes, I absolutely love it! I did the 2 day Ride to Conquer Cancer (Vancouver to Seattle) last year and this year. I did a 120km ride from Vancouver to Harrison Hot Springs (Rotary Club ride to benefit the hearing impaired) last year. I did the 140km Tour de Victoria - Ryder Hesjedal was kind enough to share some of his training route for the Tour de France with us :) I also did the first RBC Gran Fondo Whistler (120km) last year and will be doing it again this year. I just did the Valley First Gran Fondo Penticton the day before yesterday (162km - longest ride I've ever done!) and loved it so much that I signed up for the RBC Gran Fondo Kelowna (only 115km) coming up this Saturday - hope my legs are fresh by then! I'm truly addicted to it!
Most people think I'm a bit crazy - I teach fitness full time and then in my down time I go on huge bike rides - but I just can't get enough of it. There's nothing better than being able to move your body and push through things that seem almost impossible to do. I feel the most alive when I'm teaching classes or riding my bike.
I'm so lucky to be able to do what I do. My goal is to inspire people to get out there and play! Have I inspired you?
At a Can-Fit-Pro conference one year, a presenter commented on my legs and suggested I get into some sort of sport - he suggested speed skating or maybe biking. Since I loved indoor cycling so much I decided I'd try that out. My philosophy is: if you're going to do something new do it right and follow through. So I hired a coach (Barb Zimich) and paid for 6 months up front - no going back once you've signed the cheque right?
On my first consultation with my coach, she answered the door on crutches. I asked her what had happened. Turns out she broke her femur....riding her bike!! I almost turned around right there to go back to my safe, predictable indoor Keiser bike.
In the end I decided to go through with it - I mean really go through with it. The next day I went to the Bike Gallery to buy my first road bike so I could go on my first group ride that Sunday. I got a beautiful Specialized Tarmac which I absolutely love! I got a great deal on it too!
When I got my bike home and tried riding it I thought for sure I'd make a HUGE mistake. When you're used to a heavy hybrid (that you last rode 10 years ago), getting on a super light road bike is quite the experience. I was scared to death, but I'd already signed that cheque for 6 months of coaching and invested in a quality road bike. There was really no turning back now.
So that Sunday I headed out on my new bike to meet up with the Zimich group for my first group ride ever. It was a chilly November morning - for some reason I thought November was a great time to take up road biking! I tend to jump into things without thinking them all the way through.
When I got there it was mostly men and everyone was some sort of cycling athlete - mostly tri-athletes. And I was the indoor cycling instructor that thought it would be fun to try outdoor cycling. Again I thought I'd made a HUGE mistake.
We headed off and I was shaking because I was so scared, but it turned out to be a good experience! I kept up with the group and got a bit of an idea of what it's like to draft off someone - terrifying! The next 6 months I put in all the time I could, went on the group rides, did the drills, got dropped a few times and learned a lot of stuff that has made me a better indoor cycling instructor and a lover of road biking.
I'm not going to lie though - I was so happy when the 6 months were over! No more pressure, or scary bike rides with my coach yelling: "Heather! Get on the wheel!" or on stupidly steep hills: "Heather! Get your ass off that seat!" I'm still a bit of a nervous (or should I say a cautious) rider and don't really like standing. To this day I do all my climbs in the seat and am one of the first ones up the hill every time. My male team mates seemed quite impressed (or were they annoyed) by my strong climbing technique :) Good thing I'm so good on the climbs, because I'm terrified of the decsents and tend to be on my brake too much: "Heather! Get off your brakes!"
I have to say, as much as it scares me sometimes, I absolutely love it! I did the 2 day Ride to Conquer Cancer (Vancouver to Seattle) last year and this year. I did a 120km ride from Vancouver to Harrison Hot Springs (Rotary Club ride to benefit the hearing impaired) last year. I did the 140km Tour de Victoria - Ryder Hesjedal was kind enough to share some of his training route for the Tour de France with us :) I also did the first RBC Gran Fondo Whistler (120km) last year and will be doing it again this year. I just did the Valley First Gran Fondo Penticton the day before yesterday (162km - longest ride I've ever done!) and loved it so much that I signed up for the RBC Gran Fondo Kelowna (only 115km) coming up this Saturday - hope my legs are fresh by then! I'm truly addicted to it!
Most people think I'm a bit crazy - I teach fitness full time and then in my down time I go on huge bike rides - but I just can't get enough of it. There's nothing better than being able to move your body and push through things that seem almost impossible to do. I feel the most alive when I'm teaching classes or riding my bike.
I'm so lucky to be able to do what I do. My goal is to inspire people to get out there and play! Have I inspired you?
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