Sunday, 23 December 2012

Day 188 - “It’s a lifestyle – train like there’s no finish line.”

 Merry Fitness


It's Sunday December 23rd and I am up at 6am.   I am heading to the gym for my workout.     



Where does my  inner DRIVE come from? 

Whatever is fueling my drive I welcome it! 



I am trying to MENTALLY prepare for my Christmas dinner.  This may sound weird to some of you, but I have been eating CLEAN and working so hard at the gym, that I need to be prepared.   

I say that I want to eat Christmas dinner,  but come Christmas day, I may pass on everything and just  eat the turkey and broccoli.    Holy cow what the heck has happened to me!   :)   I like the change. 

I have a GOAL and to reach my goal I need to stay focused.  

I made a  commitment, to myself   I changed my lifestyle and I  set goals that are obtainable.   There are  only supportive people in my life.   I can do  anything I set my mind to. 

When you want it bad enough then you will get it.   - get er done!





INFO SHARING



Do Not Be Afraid of Gaining Muscle


1. The more muscle and bone mass you have, the greater the acid buffering power you create. That is, you now have more protein, potassium, magnesium and calcium to buffer the acidity in your body. The more alkaline you are:
-       the greater the endurance potential of the body
-       the greater your immune power is, the better your chances at surviving cancer or the swine flu.
 
2. According to Tufts University, the greater your muscle mass the greater the longevity potential. It is, in fact, the number one biomarker of longevity. It is a far better predictor of longevity than total cholesterol or blood pressure.
 
3. The more muscle you have, the more insulin receptor sites you have, and the more sensitive they will be. Increased muscle prevents diabetes and metabolic syndrome. Translation: the more muscle you have, the easier it is to have low body fat.
 
4. The more muscle you have, the more calories you burn at rest. It is estimated that for every pound of muscle you gain you burn an extra 50 calories a day.
 
5. The more muscle you have, the more strength you have. This, according to the same researchers at Tufts University, is the number two predictor of longevity. For women, strength is empowering.
 
6. In my thirty years of experience as a strength coach, for every kilo of lean tissue gained, there was an equal loss of weight in body fat. In other words, the body composition changed dramatically. For example, a female executive with a 60 kg bodyweight with 20 % body fat has 12 kg of fat. If, in 10 weeks, she gains 4 kg of muscle mass and loses 4 kg of fat, her body fat will now be 13%. With these body composition changes, not only will she feel more empowered, but her body will look fantastic!



 How to Get Motivated in the New Year
10 practical ways to help make your goals come true in 2013
One thing I miss about being a kid is the back-to-school preparation. When August rolled around, I was always excited about getting new clothes, pens, notebooks, a school bag, a lunch bag and even a pencil sharpener. When school began, my notes were so neat and colorful – and if they were even a little messy, I would rip out that page and rewrite them! 

Of course my euphoria didn’t last forever, but it was a good start. My motivation was at its peak. This is what you need to do with your training. Everyone gets in a training rut from time to time, but think about letting the promise of a New Year pull you out of it this time. 

Here are 10 tips to help you succeed:

1.    Set a goal
Notice I said a goal. It’s difficult to focus on too many different things at once, so just choose a few at a time. You want to be specific and realistic about your goals and focus on the process. 

For weight training, you could bump up your training from 3 to 4 sessions a week. To accelerate the post-holiday “defatting” process, you can commit yourself to 2 to 3 interval training sessions per week for 12 weeks. 

2.    Set small weekly goals that will build up and lead you to a larger goal 
Small successes are crucial to keeping you on track; reaching each weekly goal will encourage you to set and achieve more goals.

3.    Keep your head in the game 

Think about your goals daily. Write them on cue cards and place them on your fridge, your computer, your bathroom mirror.

4.    Find a role model who inspires you
 If you want to achieve something, find someone who has already done it and use that person’s accomplishments as inspiration.

5.    Get excited about starting your goal

The best way to get excited about achieving your goals is to plan out the process. Work out all the details on a calendar. Get excited about the start date and make sure you are prepared and ready to begin.

6.    Tell your friends and family about your goals
The more people who know, the more they can help keep you focused. When your motivation starts to fade, your friends will keep you accountable.

7.    Get a new weight training program

Try something different. If you normally do high reps, try a low-rep program. Switch it up! Do supersets instead of straight sets. Try drop sets and death circuits (yes, you read that right: death circuits). If you don’t have the knowledge to put together a good program, hire a trainer.

8.    Skip the aerobics class and join a modified strongman class

 Many places now offer these classes, even indoors for the cold winter months. You will build strength, agility and power while getting a great cardiovascular effect. If you aren’t sweating and panting after the first round of exercises, something is not right.

9.    Get a training partner 
Nothing is more motivating than having someone looking at you while you are training. Find someone who is at or near your strength level so you can motivate each other into lifting more weight and getting those last few reps.

10.    Choose a reward
Have fun with this one – just make sure your reward is not related to food. It could be a vacation, a massage, a new training outfit, new shoes or even getting a PICP trainer to design your programs. Choose something that you can really look forward to.

Now take a few days to find your goal and get to it. 2013, here we come!

SOURCE: http://www.charlespoliquin.com/Lifestyle/BodyMind

Wednesday, 19 December 2012

Day 184 - Everyone wants immediate results. It' a journey. A journey that must be enjoyed.

OMG I can't believe I have not fallen off the EATING CLEAN WAGON!   I have to admit, I'm really proud of myself. 

I feel happy, energized and so motivated!!   I am excited about the goals I have set for myself.


What you eat today fuels your ambitions tomorrow

This is me doing the Happy Dance.

There are a few more parties to attend so I must remain focused.  


I'm going to workout Christmas morning, probably cardio and ABS then prepare myself mentally to have a cheat meal.  Christmas dinner will be my cheat meal.

There are many online resources for finding recipes for clean snacks and sweets. Here are a few: http://www.thegraciouspantry.com,
http://cleaneatingonline.com/,
http://eatingcleanrecipes.com,
http://www.fithealthy365.com.

Tips for Clean Eating During the Holidays


If you’re the one who does the cooking during the holidays, you have more control over the ingredients and how meals are cooked. But what if others do the cooking? If you can, you should do most of the cooking during the holidays. However, if there is absolutely no way you can avoid foods prepared by someone else, here are a few tips for clean eating during the holidays.
Start with a Healthy Breakfast
Breakfast really is the most important meal of the day. If you start your day with a clean breakfast, you’ll likely eat less throughout the rest of the day compared to if you skip. Try a bowl of oatmeal topped with fresh blueberries and slivered almonds or make a fruit smoothie with a tablespoon of wheat germ.
Stay on Track with Frequent Meals
Just because it’s a time for celebration doesn’t mean it’s time to throw all you’ve learned out the window. If you’re eating clean now, that means you’re eating every three to four hours anyway. Eating frequent meals will help you to keep from overeating when you sit down to enjoy holiday meals.
Fill Your Plate with Veggies
Sure, veggies are considered side dishes, but there’s no rule that says you can’t fill the majority of your plate with vegetables. Vegetables are packed with fiber, which helps keep you feeling full, so you can fill up on fewer calories and have less room for diet-blowing desserts. Fill three-quarters of your plate with veggies and the other quarter with a lean protein.
Eat Slowly
Your body tells you when it’s time to stop eating. Eat slowly and give yourself time to hear those cues. Don’t wait until your full to stop eating. Put your fork down when you no longer feel hungry.
Indulge…
But just a little. There’s no hard and fast rule with clean eating that says you can’t have “just one bite.” If you really, really won’t feel satisfied until you have a bite of that pumpkin cheesecake, then have a bite.
Cut Yourself Some Slack
So what happens if you can’t resist and eat with reckless abandon during the holidays? Don’t be too hard on yourself. Not partaking in all the delicious holiday foods is often difficult and takes pre-planning and a lot of motivation to avoid. If you get off track, get right back on after the holidays are over.


10 WAYS TO GET MOTIVATED TO WORK OUT THIS WINTER

Winter is no time to slack off. Here are my tips to help you get fit this winter!

1. Don't be afraid of lifting heavy! Or of trying any type of new training.

2. Vary your workouts. Don't do the same thing every day. Keep your body guessing and let your muscles rest and recover.

3. Take one or two days off per week to let your muscles and central nervous system recover. You'll come back feeling refreshed and ready to tackle your next workout or match with fire!

4. Drink water! Staying hydrated is crucial to your performance and health.
5. Make sure you're getting your zzz's! This is when your body is recovering.

6. No skipping meals! Eat up to 4-6 small meals (made up of lean protein, complex carbs, veggies, fruits and healthy fats) a day! Food is your friend and what keeps you going and strong. Working out is only part of the equation to a fit and healthy body; nutrition is the other!

7. Keep a journal to track your progress. Write down your food and workouts to track what you've done. Be accountable for yourself!

8. Create a goal board. What do you want to do? Where do you want to be in 6 months, one year, five years? It's never too early to start thinking about your future!

9. Take time to train your mind as well. Take at least 5 minutes a day to visualize your goals whatever they may be. So when you get to that actual event, you will know exactly what to do because you've already done it a hundred times.

10. HAVE FUN! Fitness is fun. Find something that makes you happy!


Thanks to my friend Lydia for these links and this awesome hamburger recipe. check out Lydia's page at: http://www.fithealthy365.com/

healthy hamburgers

healthy hamburgers




Clean Eating Winter Harvest Fruit Salad
Clean Eating Winter Harvest Fruit Salad
Clean Eating Winter Harvest Fruit Salad
(Makes 5 servings)
Ingredients
4 cups chopped persimmons
2 cup pomegranate seeds
Juice of 1/2 lemon
Directions
Step 1 – Combine all ingredients in a mixing bowl. Mix well and serve.
Note: If de-seeding pomegranates seems a bit tedious for you, you NEED to watch the video below.
Eat and Enjoy!
Nutritional Content
(Data is for 1 cup)
Calories: 200
Total Fat: 1 gm
Saturated Fats: 0 gm
Trans Fats: 0 gm
Cholesterol: 0 mg
Sodium: 4 mg
Carbohydrates: 51 gm
Dietary fiber: 10 gm
Sugars: 35 gm
Protein: 2 gm
Estimated Glycemic Load: 14

The top five nutrients that every fat-loss diet should include—and the foods to find them in

5 Weight-Loss Nutrients You Need Now
The last few pounds are always the toughest to lose. The key is making sure your body has everything it needs to be the most efficient fat-burning machine possible, says Margaux J. Rathbun, a certified nutritional therapy practitioner and creator of Authentic Self Wellness. Below are five nutrients that every fat-loss diet should include—and the foods to find them in.
Fiber
Fiber supports healthy digestion and
promotes weight loss by helping you feel full for longer and curbing hunger pangs and snack cravings.
Find it in: grapefruit, spinach, raspberries, and cabbage.

Iron
Your body needs iron to maintain steady energy levels; when energy is low, your workouts aren't as effective, even if you're able to drag yourself to the gym.
Find it in: swiss chard, shiitake mushrooms, kale, and broccoli.

Omega-3 Fatty Acids
Healthy fats provide energy and support functions essential to
weight loss, like the production of healthy cells and hormones in your body.
Find it in: wild salmon, flaxseeds, walnuts, and chia seeds.

Vitamin D
The sunshine vitamin is essential for calcium absorption and also plays a role in maintaining a
healthy weight.
Find it in: organic eggs, fresh cod, and sardines.

Resveratrol
There is evidence that this antioxidant can slow the aging process, and recent studies show that resveratrol can have a positive effect on metabolism and
support weight loss.
Find it in: mulberries, grapes, blueberries, and peanuts.


Monday, 17 December 2012

Day 181 - positive attitudes are contagious.


When people believe in themselves they have the first secret 

of success.  


Do you suffer from shoulder pain?  It may be your fabulous purse that is causing pain in your shoulder! 





If you know me....YOU KNOW I LOVE MY PURSES!!!   My friend Karyn and I are purse junkies....we can't help ourselves....  

Since June 2012,  I have been doing a lot of rehab on my shoulder because my left shoulder was so sore and my range of motion was NIL.     After intense shoulder rehab with my trainer and doing exercises on my own,  I can finally say that my left shoulder is as strong as my right shoulder. 

Reduce Aches and Pains

Do you have back, neck and shoulder pain? You could blame your uncomfortable office chair, the work you did in the garden over the weekend or maybe even bad posture, but health experts warn that your purse may be the real culprit. Everything from the size to the strap—and the way you’re carrying it—could be wreaking havoc on your body. But pretty doesn’t have to mean painful. Here’s how to choose the right bag and wear it in the most ergonomic way possible.

Go with Wider Straps

No matter what the brand—Coach or Kmart—the most ergonomic bags have wider straps, says Lynn Kerew, DC, MPh, a Los Angeles–based chiropractor. “They distribute the weight of the bag more evenly over more surface area of the shoulder, reducing the overall stress,” she says. While the overall strap size of Coach’s Parker Linen Lurex Swingpack bag isn’t enormous, it does have a leather pad that attaches at the shoulder for extra comfort and support.

Do Neck and Shoulder Exercises

Peter K., MS, PT, a health coach in New York City, says you can prevent the damage bags can have on your body by strengthening key muscle groups that help “counteract the effects of poor posture and incorrect bag holding.” He suggests doing shoulder rows. Here’s how: Stand tall and reach your arms straight out in front of you. Then, pull them back like you’re rowing a boat. Squeeze your shoulder blades together and lift your chin slightly. Repeat 10 times for each arm.

Rethink the Fanny Pack

The early 1990s accessory infamously known as the fanny pack is slowly making a comeback. Health experts say this resurrected fashion item could be the most ergonomic tote ever. It’s small, so you’re forced to carry less. And, even if you were to pack it to the brim, the weight is evenly distributed along your midsection, allowing your core muscles to do the heavy lifting, not your back and shoulders. Check out the, dare we say, cute Frieda waist bag from LeSportsac

Lighten Your Load

Eric Plasker, DC, a Marietta, Georgia–based chiropractor, says that most women carry way more than they need in their purses and all that extra weight can cause significant strain on the body over time. “Clean out your purse frequently and store unused credit cards, pill bottles, receipts, makeup, keys and change at home,” says Dr. Plasker. Step on the scale while holding your bag, then weigh yourself without it. “I would suggest the bag weigh no more than 2.5 pounds,” says Garland, Texas–based physician Jane Sadler, MD.

Switch Things Up

Most women have a favorite purse-carrying position, whether it’s over the shoulder or on the arm. But don’t play favorites, says Odenton, Maryland–based chiropractor Tom Hyland Robertson, DC. “Try to switch shoulders regularly—every five minutes or so—to even out the load and not cut off circulation to the arms,” he says. Susan E. Mead, MH, author of Take Back Your Body, recommends, “When you’re out shopping, try switching shoulders or the strap position every time you enter or leave a store. It will help even things out.”

Give Your Purse a Little TLC

If you love the look of your bag but find the strap really uncomfortable, try this DIY trick from Paul Brady, MD, an orthopedic surgeon who specializes in shoulders at Tennessee Orthopedic Clinics in Knoxville. “At most large retail stores you can find special car strap pads for infant car seats,” he says. “They are wonderful to wrap around a purse strap to help cushion it on the shoulder.”

Consider a Backpack

If you have bag-related shoulder pain, it might actually show! “One of the first things I see when a new client approaches me is whether one shoulder is higher than the other,” says Cary Raffle, MS, a New York City–based personal trainer. “This is a telltale sign that the person is carrying a bag on that shoulder.” If persistent shoulder pain has become a problem, consider a backpack, says Raffle—just make sure it’s a small one that you don’t pack too heavy. The Microfiber Healthy Back Bag from AmeriBag is cute and comfy.  

Carry Your Bag Across Your Body

When it comes to the right way to wear your bag, the key is to keep it near your body. Dr. Robertson says, “I recommend keeping the bulky part of the bag as close to your body as possible,” noting that “the farther out the weight goes, the greater the pressure on the shoulder and on the lowest disc in the lumbar spine.” Look for a bag that can be worn across your body, but make sure the strap isn’t too long. “The longer the strap, the more it will pull against the shoulder,” he cautions. 

Wear Good Shoes

If you must lug a huge bag and fill it to the brim, then at least support your body with the right shoes. It can make a big difference, says Jeannette Anderson, DC, a New York–based chiropractor. Flimsy sandals or flip flops will leave you in “double trouble for spine and joint health,” she says. The best shoes to wear when carrying a large load are rubber-soled numbers. 

SOURCE:
Pain-Free Purse-Carrying Pointers at WomansDay.com - Woman's Day



Delicious recipe from Pink Lady Apples today- Honey Dried Pink Lady Crisps.
 

You’ll love these delicious, honey coated slices of dried apple. They are simply divine especially when you need a sugar hit with the honey and natural sweetness of Pink Lady apples working together – avoid the chocolate bar and head straight for the apple crisps!


Serves 4
Preparation time: 5 minutes
Cooking time: 30 minutes, plus cooling
2 tbsp runny honey
2 Pink Lady apples, unpeeled
1.Preheat the oven to Gas Mark 4/180°C/fan oven 140°C.
2. Warm the honey in a small saucepan over a low heat until runny.
3. Using a sharp knife, thinly slice the apples into rounds about 3 mm thick.
4.Discard any pips (leave the core) then arrange on a wire rack placed over a
baking tray. 5. Brush one side with half of the honey.
6. Bake the apples for 15 minutes, turn over and brush the other side with the
remaining honey.
7. Bake or another 10–15 minutes or until light golden and crisp.
8. Lay out the apples on a sheet of baking parchment and leave to cool.

· A good alternative to crisps or chocolate bars for
anyone watching their weight or fat, saturated fat and salt intake
· Go easy on the honey to keep the sugar content in check

 
 
 

Thursday, 13 December 2012

So far so good!!!  I have been to 4 Christmas parties, 1 baby shower, 1 girls night out WITHOUT CHEATING..... not one morsel of BAD FOOD has crossed these lips! 

I still don't know where the HELL I am getting my determination and drive from!    I am working so darn hard at the gym and I totally FOCUSED!!!  I want to WIN in June!  HARD WORK pays off.  

You will only get what you work for....nothing more, nothing less!





ZUMBA FOR LUNCH!    every Thursday, Queen Street, Goodlife at 1pm.    

COME JOIN ME!!!


1. Let Loose
Zumba is all about having fun, and joining the party, which is hard to do if you're stiff or self-conscious! The best way to burn more calories in class is to let go, have fun, and try not to think too much. "Letting yourself go will let the calories go!” Boyer says.

2. Maximize Your Arm Movement
During the ...
moves, be sure to fully extend your arms, Boyer says. You’ll boost your calorie burn and engage more muscles by maximizing your arm movements during class. "It's not that tricky and you can do a lot for your body by lengthening, raising, and extending with oomph."

3. Move Up and Down More
“When your instructor takes you though a level change try and do it," Boyer says. All that up and down movement will not only boost your burn, it will also get your glutes, hips, and thigh muscles firing even more. “Sit into your moves, bend your knees, and go up and down and all around as much as you can—level changes burn calories!"

4. Work Your Booty
"There is always a lot of booty shaking in Zumba!" Boyer says. "Just shake it—and shake it good (to best do this, see tip #1)." Boyer recommends pressing through your heels whenever you can to maximize the move’s booty shaping benefits.

5. Rock the Moves You Know
So maybe you don’t have every move mastered yet, that's OK! You can still get a great workout as long as you rock the moves you’ve got! "Always accentuate the moves that you are actually comfortable with," Boyer says. “Make the most out of that shimmy you love, or the salsa step you have mastered. Feel confident in adding your own flair to the movement. If you know it, show it!"

Ask our expert: Should I lift weights before or after cardio?

Bryan Haycock explains how the two different types of physical activity—weight training and cardio—impact your muscle cells in different ways

December 13, 2012
Ask our expert: Should I lift weights before or after cardio?

Q. Should I lift weights before or after cardio?
A. I hear that question all the time and for good reason. In an ideal world, you would do your weight training and your cardio on two separate days—or at least space them apart in the morning and evening. Many of us, however, don’t have that luxury, so the answer to the before-or-after question depends on the type of fitness results you want.

The two different types of physical activity—weight training and cardio— impact our muscle cells in different ways. Lifting weights activates genes that are normally dormant within a muscle cell, but the cellular changes that your body requires to adapt to resistance exercise are different from the changes your body needs for cardio- vascular, or endurance exercise. So as it turns out, when you do both types of exercise in the same workout, the two stimuli want to cancel each other out. The result is a little bit of improvement in both strength and endurance, but not as much as if you did only one type of exercise.

So how can you time them in the same workout session? If your goal is to build muscle, do cardio first. A study looking at the hormonal response to doing cardio before or after weights found that in men, anabolic hormones like testosterone remained elevated longer when weight lifting was 
done after cardio. There is some evidence that this applies to women as well.

If you’re looking to build endurance more than muscle mass, consider doing the opposite: Another study looked at the different
 genes and signaling 
pathways that were
 activated by switching 
the order of weights
 and cardio. Essentially, 
the final type of exercise you end your
 workout session with
 has a greater adaptive
 effect. Doing cardio last suppressed the anabolic effect of weight lifting to some extent, and it increased protein breakdown more. Doing weights last allowed those pathways involved in protein synthesis and muscle growth to remain active longer.

Wednesday, 12 December 2012

Day 177 - "Successful people do what unsuccessful people don't want to do."


Some humour!!!


PINK GRAPEFRUIT.... YUM...  juicy, bright, sweet  and good for you! 



Our livers work extremely hard everyday to protect us from adverse affects from toxins and often it is easy for our livers to become overworked compromising our health significantly.

Here are 7 common foods you can include daily to help cleanse your liver naturally.
By: Jonathan Benson, NaturalNews.com

The primary way in which your body expels toxins is via the liver, which detoxifies and cleanses your body by continuously filtering the blood of poisons that enter it through the digestive tract, the skin, and the respiratory system. But when your liver becomes overworked as a result of stress or excessive exposure to toxins, your entire system can be thrown off balance, and your health severely compromised.

Since the liver is also responsible for producing bile, another form of detoxification that is metabolically necessary for the breakdown and assimilation of fats and proteins from your food, it is exceedingly important that your liver be properly maintained. Without a well-functioning liver, your body will be unable to cleanse itself and absorb nutrients, which is a recipe for a health disaster.

"The thousands of enzyme systems that are responsible for virtually every body activity are constructed in the liver," writes Dr. Karl Maret, M.D., about the importance of vibrant liver function. "The proper functioning of the eyes, the heart, the brain, the gonads, the joints, and the kidneys, are all dependent on good liver activity."

"If the liver is impaired from constructing even one of the thousands of enzyme systems the body requires, there is an impairment in overall body function and a resultant greater metabolic stress on the individual."

So here are seven important foods you may want to begin incorporating into your diet in order to maintain a healthy liver.

1. Garlic

Garlic contains numerous sulfur-containing compounds that activate the liver enzymes responsible for flushing out toxins from the body. This bulbous relative of the onion also contains allicin and selenium, two powerful nutrients proven to help protect the liver from toxic damage, and aid it in the detoxification process.

2. Grapefruit

Grapefruit is rich in natural vitamin C and antioxidants, two powerful liver cleansers. Like garlic, grapefruit contains compounds that boost the production of liver detoxification enzymes. It also contains a flavonoid compound known as naringenin that causes the liver to burn fat rather than store it.

3. Green Tea

Green tea is loaded with catechins, a type of plant antioxidant that has been shown in studies to eliminate liver fat accumulation and promote proper liver function. This powerful herbal beverage also protects the liver against toxins that would otherwise accumulate and cause serious damage.

4. Green Vegetables

Leafy green vegetables such as bitter gourd, arugula, dandelion greens, spinach, mustard greens, and chicory also contain numerous cleansing compounds that neutralize heavy metals, which can bear heavily on the liver. Leafy greens also eliminate pesticides and herbicides from the body, and spur the creation and flow of cleansing bile.

5. Avocado

Rich in glutathione-producing compounds, avocados actively promote liver health by protecting it against toxic overload, and boosting its cleansing power. Some research has shown that eating one or two avocados a week for as little as 30 days can repair a damaged liver.

6. Walnuts

Walnuts, which contain high levels of l-arginine, an amino acid, glutathione, and omega-3 fatty acids, also help detoxify the liver of disease-causing ammonia. Walnuts also help oxygenate the blood, and extracts from their hulls are often used in liver-cleansing formulas.

7. Turmeric

Turmeric, one of the most powerful foods for maintaining a healthy liver, has been shown to actively protect the liver against toxic damage, and even regenerate damaged liver cells. Turmeric also boosts the natural production of bile, shrinks engorged hepatic ducts, and improves overall function of the gallbladder, another body-purifying organ.
Source: http://www.naturalnews.com/035946_liver_cleanse_foods.html#ixzz1vhXqL1DZ

GREENS

Greens are good, Green Superfoods are even better! Green superfoods have the highest concentrations of easily digestible nutrients, fat burning compounds, vitamins and minerals to protect and heal the body. They contain a wide array of beneficial substances including proteins, protective photo-chemicals and healthy bacteria helping you to build cleaner muscles and tissues, aid your digestive system function and more effectively protect you against disease and illness.

Green superfoods are extremely rich in chlorophyll - the pigment that gives plants their green color. The molecular structure of chlorophyll is very similar to that of human blood and studies show that when this is consumed, the production of hemoglobin in blood is increased. Higher amounts of hemoglobin in the bloodstream means more oxygen-rich blood, the first and most important element that cells need to thrive.
Wheat grass - Wheat grass is the sprouted grass of a wheat seed. Unlike the whole grain, because it has been sprouted, it no longer contains gluten or other common allergic agents. Wheat grass is super alkalizing and is excellent for promoting healthy blood. It normalizes the thyroid gland to stimulate metabolism thus assisting digestion and promoting weight loss due also to its high enzyme content and cleansing effect.Barley grass - Barley grass has 11 times more calcium than cows milk, 5 times more iron than spinach and 7 times more Vitamin C and bio-flavonoids than orange juice. It contains significant amounts of Vitamin B12 which is very important in a vegetarian diet. Barley grass juice has anti-viral activities and neutralizes heavy metals such as mercury in the blood.
Wild blue-green algae - Algae was the first form of life on Earth and its power is immense. Wild blue-green algae is a phyto-plankton and contains virtually every nutrient. With a 60% protein content and a more complete amino acid profile than beef or soy beans. It contains one of the best known food sources of beta carotene, B vitamins and chlorophyll. It has been shown to improve brain function and memory, strengthen the immune system and help with viruses, colds and flu.
Spirulina - Spirulina is a cultivated micro-algae which has been consumed for thousands of years by the indigenous peoples in Mexico and Africa. It is one of the highest known protein sources on Earth and contains 70% complete protein, towering over steak which consists of only 25% protein once cooked. Studies have shown that spirulina can help control blood sugar levels and cravings thus making it a key food for diabetics, and can be used to assist in weight loss and as a general nutritional supplement.
Chlorella - Chlorella is a fresh water algae and like its other algae cousins contains a complete protein profile, all the B vitamins, vitamin C and E and many minerals. It is amazing for the immune system and for reducing cholesterol and preventing the hardening of the arteries, a precursor to heart attacks and strokes.
Green leafy vegetables - Green leafy vegetables are so readily available and so highly nutritious, however most people do not eat enough of them. Studies continuously confirm that populations that eat a diet high in green leafy vegetables run a far lower risk of heart disease and cancer. Fresh raw green leafy vegetables contain high doses of chlorophyll, easily digestible proteins, enzymes and a wide range of vitamins and minerals. These particular vegetables act as mini-transfusions for the blood, a health tonic for the brain and immune system and a cleanser of the kidneys. Try any of the following: rocket, spinach, dandelion greens, kale, watercress, parsley, lettuce, endive, chicory, broccoli sprouts and mustard sprouts.

Monday, 3 December 2012

Day 168 - Don't make the sky your limit... Make it your starting point.

DECEMBER is here! 
 
The month of Christmas parties...cheers! 
 
I have made the promise to myself!
 
 

STRENGTH PHASE!
 
Monday: Chest and Tri's
flat bench press
incline hammer press
Flys cable
Pushups
Tricep pulldowns
bodyweight legs up dips

Tuesday: Back and Bi's
Wednesday: CORE and rehap
Thursday: ZUMBA
Friday: Legs and shoulders
 






Blueberry Breakfast Protein Bars (Makes 12 bars)
6 egg whites
2 cups oatmeal
1 cup oat flour
2 scoops  Oatmeal blended in a magic bullet until flour texture.
1 cup low-fat cottage cheese
1/2 cup applesauce (natural, no sugar added)
1 banana
2 scoops DYNAMIS REFUEL s6k protein powder (I used their white chocolate brownie flavour)
1/2 tsp baking soda
1/2 tsp baking powder
1 tsp cinnamon
1/4 cup splenda (optional...depends if you want it sweeter)
1 tsp vanilla extract
1/2 cup frozen blueberries

Put cottage cheese, banana, apple sauce, vanilla and protein powder in a food processor or blender until smooth. In a bowl mix remaining ingredients (except blueberries) Add wet ingredients and blend. Pour into a 9x13 lightly sprayed baking dish. Sprinkle with frozen blueberries. Bake 375F for approx 25min - 35min (or until fully set).
Keep the bars in the fridge as they will go bad on the counter. Freeze wonderfully!
Pop one out in the morning and into your gym bag and it's ready when you are after the gym or in the morning!

Saturday, 24 November 2012

DAY 159 - accept challenges, so that you may feel the exhilaration of victory.


 www.nationalcapitalfitday.com

National Capital Fit Day  -  28 weeks, 6 days and 8 hours until I compete in as a Figure Competitor!


I saw this photo on Facebook.  I thought it was funny as I do both, I am a Zumba instructor and I LIFT.  Gotta love dancing.  Awesome cardio workout!


Jared is switching up my workout routine this week.  I am bulking up and gaining more muscle mass.     




Are you starting to get all the invites to Christmas parties?  
I am, and I am going to all of them. 
I am NOT stopping myself from going out to dinners, events, parties etc...just cause I eat clean!   I am practicing self control!   I can make proper food choices when I am out.    (I will have a backup plan... which is a purse, filled with almonds, apples slices, celery sticks....etc just in case)  I will politely pass on the cheese cake and goodies!!  I will have a large glass of water with lemons!    Another good idea is to STAY out of the kitchen.     

PLEASE REMEMBER!!!!
All diet sodas contain fructose, which cannot be broken down into energy, and is therefore stored as fat in the body!   Do yourself a favour.... STOP drinking pop....















Saturday, 17 November 2012

Day 152 - In 29 weeks, 6 days, 10 hours - I will be competing in the National Capital Fitness FIGURE competition!

www.nationalcapitalfitday.com


COME TO MY ZUMBA CLASS - Every Thursday at 1pm, Queen Street Goodlife!

Mixing up my ZUMBA routines.   I may bring out a few of my old routines that this group has never seen for some variety!

I am getting some feedback from my ZUMBA participants.
Finally....and I mean FINALLY....I heard what they like...and one lady said she doesn't like!  


awesome smiley
It is unanimous; they love the Cupid Shuffle!  

AWESOME....I'll add that back into the mix!    

They also like the new routine to Paris (Ooh La La).....its a sexy number!!!  



I have this one routine that focuses on abs, obliques, hips, gluts and your arms are over your head for the entire routine!  Most of the ladies liked it....one says it hurts her arms.... BINGO!!!  it is supposed to hurt until the muscles become stronger!!!  then it won't hurt anymore!   I am learning a new routine, it is called Bounce (a Merengue)
  dancing penguin emoticon

Jared my personal trainer mixed it up this week!   OMG...the hamstrings.... were singing.....single-leg dumbbell straight-leg deadlift....  Yep...I was walking a little slower!    

BUT I LOVE IT!!!!  BRING IT ON! 
 

GET COOKING  

This is one of my "new"  favorites.  (FYI....I do NOT add dried fruit to mine, just cottage cheese and almond butter).  I place it in the freezer for about 20 minutes....then eat!  YUM!

Peanut Butter Cottage Cheese Snack
1 tablespoon peanut butter
1/2 cup fat-free cottage cheese
1/4 cup dried fruit
1/4 cup almonds
Directions:
First mix peanut butter with cottage cheese in a small bowl. Stir until completely blended.
Top mixture off with dried fruit and nut mix. I usually use dried bananas, apricots and raisins with almonds but there are tons of combination. Be creative!
Optional: 1/2 scoop whey protein powder for extra protein. I recommend Iso-Whey vanilla.

 

Be prepared, don't get caught HUNGRY or you will eat bad food!  

Preparation is the key to success!!!!

Top 20 Healthy Snack Ideas:
1.     Fat Free Greek Yogurt with granola or fresh fruit
2.     Protein shake – with or without fresh fruit
3.     Handful of nuts and fresh fruit
4.     Unsweetened/unsalted trail mix
5.     Sautéed spinach rolled in a Pita
6.     Quartered cucumber with feta rolled up in whole wheat
7.     Cottage cheese- with or without fresh fruit
8.     Fresh raw veggies and hummus
9.     Apple with 2 tablespoons nut butters like Peanut or Almond
10.   Cup of soup
11.   Left over portion from lunch or dinner
12.   Turkey & Swiss roll ups (Sliced Honey Maple Turkey Breast rolled up with Swiss  Cheese and wrapped in a full Romaine lettuce leaf
13.   Whole grain pretzels
14.   Cappachino or Latte with skim milk
15.   Air popped popcorn
16.   Low fat cheese and whole grain crackers
17.   Edamame
18.   Rice cakes with sliced banana and a tea spoon of honey
19.   Frozen fresh fruit
20.   KIND nut bars




List of High-Protein Foods and Amount of Protein in Each

 Chicken

  • Chicken breast, 3.5 oz - 30 grams protein
  • Chicken thigh – 10 grams (for average size)
  • Drumstick – 11 grams
  • Wing – 6 grams
  • Chicken meat, cooked, 4 oz – 35 grams
Turkey
  • Lean gound turkey, cooked 3.5 oz - 23.6 grams
  • Roasted Turkey without skin, cooked 4oz. - 33.5 grams
Fish
  • Most fish fillets or steaks are about 22 grams of protein for 3 ½ oz (100 grams) of cooked fish, or 6 grams per ounce
  • Tuna, 6 oz can - 40 grams of protein
Pork
  • Pork chop, average - 22 grams protein
  • Pork loin or tenderloin, 4 oz – 29 grams
  • Ham, 3 oz serving – 19 grams
  • Ground pork, 1 oz raw – 5 grams; 3 oz  cooked – 22 grams
  • Bacon, 1 slice – 3 grams
  • Canadian-style bacon (back bacon), slice – 5 – 6 grams
Eggs and Dairy
  • Egg, large - 6 grams protein
  • Egg whites 1/4 cup - 6 grams
  • Milk, 1 cup - 8 grams
  • Cottage cheese, ½ cup - 15 grams
  • Yogurt, 1 cup – usually 8-12 grams, check label
  • Soft cheeses (Mozzarella, Brie, Camembert) – 6 grams per oz
  • Medium cheeses (Cheddar, Swiss) – 7 or 8 grams per oz
  • Hard cheeses (Parmesan) – 10 grams per oz
Beans (including soy)
  • Tofu, ½ cup 20 grams protein
  • Tofu, 1 oz, 2.3 grams
  • Soy milk, 1 cup - 6 -10 grams
  • Most beans (black, pinto, lentils, etc) about 7-10 grams protein per half cup of cooked beans
  • Soy beans, ½ cup cooked – 14 grams protein
  • Split peas, ½ cup cooked – 8 grams
Nuts and Seeds
  • Peanut butter, 2 Tablespoons - 8 grams protein
  • Almonds, ¼  cup –  8 grams
  • Peanuts, ¼  cup –  9 grams
  • Cashews, ¼ cup – 5 grams
  • Pecans, ¼ cup – 2.5 grams
  • Sunflower seeds, ¼ cup – 6 grams
  • Pumpkin seeds, ¼ cup – 8 grams
  • Flax seeds – ¼ cup – 8 grams


Turkey Meatloaf Muffins Recipe

Calories (per muffin): 181.9
Fats: 8.24 grams
Carbs: 4.65 grams
Protein: 22.2 grams


Ingredients ///



Directions ///

  1. Preheat oven to 375 degrees.
  2. Spray muffin pan with canola or olive oil.
  3. Mix all your ingredients together in one large bowl.
  4. Roll the mixture into balls and place in muffin pan. Muffins should be about the size of a racquetball.
  5. Bake for 40 minutes.
Makes 12 muffins.

Serving Size:
Women: 2 muffins
Men: 4 muffins