Monday, 29 October 2012

Day 133 - I am beginning to measure myself in strength not pounds. Sometimes in smiles!

  I thought I would share this!  

First person to post on my facebook the word POTASSIUM  wins a prize.

Water is the fuel of life. Without it, you wouldn’t survive.

Friday, February 17, 2012 by Samantha Neilson

The human body is composed of approximately 60% water, and your organs and tissues use the water to regulate body temperature and maintain bodily functions. That said, it is important to keep yourself hydrated since you lose water through breathing, perspiration, and digestion.
It’s suggested to drink at least 8 glasses of water a day to stay healthy, but this number can actually vary quite a bit with daily factors such as physical activity, climate, illness, pregnancy, and other health problems. If you fall into any of these categories, you might want to drink more than 8 glasses of water a day. This helps to avoid dehydration and keeps your body working at optimal level.
Drink Water

This image is an example of a Workhealthy™ banner available from Accuform Signs as a reminder to stay hydrated.
Signs and symptoms of dehydration include:
  • Fatigue
  • Dizziness
  • Headache
  • Dry mouth
  • Excessive thirst
  • Muscle weakness
Adequate water intake enables the body to function properly. Since you lose water when engaging in physical activity, sweating in severe heat, or when developing a fever, it’s important to increase your fluid intake to replenish your body’s hydration level.
Drinking water daily can improve many health conditions since every system in your body depends on water. There are several health benefits to drinking water, but here are my top 3:
  • Lose Weight
  • Younger Looking Skin
  • Good Mood
OK, so why these three? That’s easy! Almost everyone wants to lose weight. Unlike many drinks, water has zero calories. It helps reduce hunger and detoxifies your body of unwanted chemicals. Drinking enough water also hydrates your skin and keeps your skin moisturized and smooth. And last but not least, it makes you feel good. Drinking plenty of water throughout your day will help reduce headaches, fatigue, constipation and helps fight against sickness. Water makes you feel great and look great all at the same time.
Some easy ways to keep hydrated in the workplace is to bring a refillable water bottle and keep it by your desk. Be sure the lid is tight to prevent slip hazards while on the job. Another way is to keep hydrated is to limit your caffeine intake. Consuming large amounts of caffeinated drinks such as coffee, soda, and tea can cause a diuretic effect and can dehydrate your body.
There are also several smart phone apps out there to remind you to drink more water.
Use our Workhealthy™ banners and posters to help motivate your co-workers and/or employees to want to stay healthy!

Sunday, 28 October 2012

Day 132 - Confidence wear it like make-up!

Never give up sight of my GOAL!  

I am working out 6 days a week.  4 days with my Trainer Jared, two on my own and one day of much needed rest and recovery.   

The end result will be worth it!   JUNE 2013!!!   

tip word for the prize - Potassium 

I am looking forward to the GNC Live Well OPA Ottawa Championships.  It will be so great to watch and learn.

I hope everyone is slashing sugar from their diet or at least checking labels to see how much they are eating. 

It is really scary how much sugar is put into packaged food.  

For example, you buy fat free yogurt, it may be fat free but full of sugar.   SUGAR makes you FAT!  so....not really fat free.      Please read ALL LABELS!  

I don't buy anything in a package anymore.  

FOCUS on staying SUGAR FREE!  You will be surprised how much weight you can drop by giving up sugar.

I found this article on ONIONS!!!!!   This was interesting to me so I thought I would share.


Source: Pure Motivation & Fitness

In 1919 when the flu killed 40 million people there was this Doctor that visited the many farmers to see if he could help them combat the flu...
Many of the farmers and th

eir families had contracted it and many died.

The doctor came upon this one farmer and to his surprise, everyone was very healthy. When the doctor asked what the farmer was doing that was different the wife replied that she had placed an unpeeled onion in a dish in the rooms of the home, (probably only two rooms back then). The doctor couldn't believe it and asked if he could have one of the onions and place it under the microscope. She gave him one and when he did this, he did find the flu virus in the onion. It obviously absorbed the bacteria, therefore, keeping the family healthy.

Now, I heard this story from my hairdresser. She said that several years ago, many of her employees were coming down with the flu, and so were many of her customers. The next year she placed several bowls with onions around in her shop. To her surprise, none of her staff got sick. It must work. Try it and see what happens. We did it last year and we never got the flu.

Now there is a P. S. to this for I sent it to a friend in Oregon who regularly contributes material to me on health issues. She replied with this most interesting experience about onions:

Thanks for the reminder. I don't know about the farmer's story...but, I do know that I contacted pneumonia, and, needless to say, I was very ill... I came across an article that said to cut both ends off an onion put it into an empty jar, and place the jar next to the sick patient at night. It said the onion would be black in the morning from the germs...sure enough it happened just like that...the onion was a mess and I began to feel better.

Another thing I read in the article was that onions and garlic placed around the room saved many from the black plague years ago. They have powerful antibacterial, antiseptic properties.

This is the other note. Lots of times when we have stomach problems we don't know what to blame. Maybe it's the onions that are to blame. Onions absorb bacteria is the reason they are so good at preventing us from getting colds and flu and is the very reason we shouldn't eat an onion that has been sitting for a time after it has been cut open.


I had the wonderful privilege of touring Mullins Food Products, Makers of mayonnaise. Questions about food poisoning came up, and I wanted to share what I learned from a chemist.

Ed, who was our tour guide, is a food chemistry whiz. During the tour, someone asked if we really needed to worry about mayonnaise. People are always worried that mayonnaise will spoil. Ed's answer will surprise you. Ed said that all commercially-made mayo is completely safe.

"It doesn't even have to be refrigerated. No harm in refrigerating it, but it's not really necessary." He explained that the pH in mayonnaise is set at a point that bacteria could not survive in that environment. He then talked about the summer picnic, with the bowl of potato salad sitting on the table, and how everyone blames the mayonnaise when someone gets sick.

Ed says that, when food poisoning is reported, the first thing the officials look for is when the 'victim' last ate ONIONS and where those onions came from (in the potato salad?). Ed says it's not the mayonnaise (as long as it's not homemade mayo) that spoils in the outdoors. It's probably the ONIONS, and if not the onions, it's the POTATOES.

He explained onions are a huge magnet for bacteria, especially uncooked onions. You should never plan to keep a portion of a sliced onion.. He says it's not even safe if you put it in a zip-lock bag and put it in your refrigerator.

It's already contaminated enough just by being cut open and out for a bit, that it can be a danger to you (and doubly watch out for those onions you put in your hotdogs at the baseball park!). Ed says if you take the leftover onion and cook it like crazy you'll probably be okay, but if you slice that leftover onion and put on your sandwich, you're asking for trouble. Both the onions and the moist potato in a potato salad, will attract and grow bacteria faster than any commercial mayonnaise will even begin to break down.

Also, dogs should never eat onions. Their stomachs cannot metabolize onions.

Please remember it is dangerous to cut an onion and try to use it to cook the next day, it becomes highly poisonous for even a single night and creates toxic bacteria which may cause adverse stomach infections because of excess bile secretions and even food poisoning.

Tuesday, 23 October 2012

Day 127 - Tough times never last TOUGH PEOPLE DO!

Jared is a certified Personal Trainer - He is accepting new clients.

OKAY....I hate sharing!  However, I am willing to share my Personal Trainer Jared. 

He is awesome, is a stickler for technique and a true motivator!  

Jared Rosenfeld -  BIO

  • Can-Fit-Pro Certified Fitness Professional
  • Nutritional & Wellness Specialist
  • IHP Functional Training Certified
  • IHP Sport & Strength Conditioning
  • Core and Postural Development'
  • Weight Loss Management
  • Certified Level "C" CPR & First Aid
As far as I can remember I have been living and promoting an active healthy lifestyle.  Through a continuous life of participating in competitive sports such as hockey, basketball and soccer, I developed a great passion and gained invaluable experience   for personal fitness.  Whether we train to improve one’s athletic performance or we train to improve one’s everyday movements, the same concepts/methods can be applied.  Through core awareness, total body conditioning and strengthening, power based performance and a belief in oneself; you can and will develop sound functional strength that will prepare the body and mind for importance of this and how maintaining active lifestyles through proper exercise and nutrition will create immeasurable every day and lifelong benefits.   
You can find Jared at Goodlife Fitness, Queen Street.  613-232-7648  613-889-3188

Sunday, 21 October 2012

Day 125 - I like thinking big. If you’re going to be thinking anything, you might as well think big.” – Donald Trump, Entrepreneur



I have some available.  Call or email me how many you would like.

For  $10.00  you will receive, One Pomegranate & Peony Bubble Bath, One Pomegranate & Mango Shower Gel, One Pomegranate &  Mango Body Lotion nicely packaged in an Organza Gift Bag.  FABULOUS hostess gift, stocking stuffer, secret Santa gift, teachers gift, coaches gift!!!   

I attended the SAF Fall Spectacular competition on Saturday.
Wow, some amazing competitors.  I'm already pumped, dedicated and INSPIRED!!!!     Watching this competition just fueled the fire even more.   It was great to see Joan MacDonald who is one of the sponsors of the SAF competition.   Joan owns  Daydreams Fitness Wear and will be making my suit.  

WORKOUT SCHEDULE:  this week I see me personal trainer Mon, Tue, Wed, Thur - yes kids, I'm up to 4 times a week with Jared!   Stepping up the training a few notches!!!  

Last week I had to push myself a little on Thursday's workout!  you see... I taught my ZUMBA class at 1pm then had my PT workout at 5pm.    Note to self....never teach Zumba on LEG day!      

"The last three or four reps is what makes the muscle grow. This area of pain divides the champion from someone else who is not a champion. That’s what most people lack, having the guts to go on and just say they’ll go through the pain no matter what happens."
– Arnold Schwarzenegger

Sunday, cooking day  - today I made:

  • Ground turkey goulash (with chick peas, mushrooms, onions, tomatoes, garlic, franks hot sauce)
  • baked curried chicken breasts
  • bbq pork tenderloin chops (lean...the other white meat)
  • Crispy Edamame snacks

Fall means SQUASH -  Pumpkin, Acorn Butternut, and Spaghetti  -  yummy and fewer carbs.

These are polite ways to say no to food pushers.  I have other ways....  maybe not as tactful.  

11 Nice Ways to Say 'No' to Food Pushers

Politely Turn Down Food at Parties and Gatherings

During the holiday season, food temptations are everywhere. From stuffing and pumpkin pie on Thanksgiving to eggnog and sugar cookies in December, the seasonal temptations are endless. It can be tough enough to navigate the turkey buffet without having your great aunt force an extra helping of potatoes on your plate or resisting Grandma Dolly's pleas that you take a second piece of her famous apple pie.
Food pushers range from well-intentioned loved ones to total diet saboteurs. Regardless of their motivation, it's important to stick to your guns. You can always be honest and say that you're simply trying to eat healthier, but if that response gets ignored (or doesn't come easily), the following retorts to their food-forcing ways will keep you in control of what goes on your plate and in your mouth! 
Note: These tips work year-round at birthday parties, family get-togethers and Sunday brunches with friends alike!

The Push: "It's my specialty, you have to try it!"

Your Response: "I will in a bit!"

Why It Works: Stalling is a great tactic with food pushers. Odds are the offender won't follow you around making sure you actually try the dish. If they catch up with you by the end of the party to ask what you thought, tell them that it slipped your mind but you'll be sure to try it next time.

The Push: "This [insert name of high-calorie dish] is my favorite. You'll love it!"

Your Response: "I had some already—so delicious!"

Why It Works: A white lie in this situation isn't going to hurt anybody. You'll get out of eating food you don't want or need, and the food pusher will have gotten a compliment on what probably is a delicious dish.

The Push: "It's just once a year!"

Your Response: "But I'll probably live to celebrate more holidays if I stick with my diet plan!"

Why It Works: People can sometimes see healthy eating as vain—a means to the end result of losing weight and looking better. It's harder for a food pusher to argue with you if you bring attention to the fact that you eat right and exercise for better health and a longer life. Looking good just happens to be a side effect!

The Push: "Looks like someone is obsessed with dieting…"

Your Response: "I wouldn't say obsessed, but I am conscious of what I eat."

Why It Works: Words like "food snob" or "obsessed" are pretty harsh when they're thrown around by food pushers. But don't let passive-aggressive comments like this bring you down—or make you veer away from your good eating intentions. Acknowledging your willpower and healthy food choices might influence others to be more conscious of what they eat. Sometimes you just have to combat food pushers with a little straightforward kindness.

The Push: "If you don't try my dish, I'm just going to have to force you to eat it!"

Your Response: "Sorry, but I don't like (or can't eat) [insert ingredient here]."

Why It Works: It's hard to argue with someone's personal food preferences. If someone doesn't like an ingredient whether its sweet potatoes, pumpkin, or butter, odds are that he or she hasn't liked it for a very long time. If you'd like to get creative with this one, go into detail about how you got sick on the ingredient as a kid or how your mom says you always threw it across the room as a baby. Who can argue with that?

The Push: "You need some meat on your bones."

Your Response: "Trust me, I'm in no danger of wasting away!"

Why It Works: This food push is definitely on the passive-aggressive side. Using humor to fight back will defuse any tension while making it clear where you stand. 

The Push: "One bite isn't going to kill you."

Your Response: "I know, but once you pop you can't stop! And I'm sure it's so delicious I wouldn't be able to stop!"

Why It Works: This is another situation where humor will serve to distract the food pusher from his or her mission. It's a way to say "thanks, but no thanks" while making it clear that you're not interested in overindulging.

The Push: "But it's your favorite!"

Your Response: "I think I've overdosed on it; I just can't eat it anymore!"

Why It Works: If you have a favorite holiday dish that everyone knows you love, it can be especially tough to escape this push. If a loved one made the dish specifically for you, the guilt can be enough to push you over the edge. But people understand that food preferences change, and most have been in that situation of enjoying a dish so much that they can't touch it for awhile.

The Push: [Someone puts an extra helping on your plate without you asking.]

Your Response: Push it around with your fork like you did as a kid to make it look like you tried it.

Why It Works: While putting food on someone else's plate can be viewed as passive-aggressive, it was probably done with love. (Let's hope!) Making it look like you ate a bite or two can be an easy way out of the situation, but you can also just leave it alone and claim that you've already had your fill. (After all, you didn't add that extra helping!)

The Push: "Have another drink!"

Your Response: "I have to drive."

Why It Works: No one will argue with the fact that you want to drive home sober. If they do, you should have no qualms walking away from the conversation, period. If they offer a place for you to stay, you can always get out of the situation by blaming an early morning commitment or the fact that you need to get home to let the dog out. Kids will also get you out of everything.

The Push: "We have so many leftovers. Take some!"

Your Response: "That's OK! Just think, you'll have your meals for tomorrow taken care of." 

Why It Works: Not every party guest wants to deal with the hassle of taking food with them, and this makes it clear that you'd rather the food stay. If the host is insistent, you can feign worry that they'll go bad in the car because you're not going straight home, or it'll go bad in your fridge because you've already been given so many leftovers at other parties recently. Or be polite and take them. You'll have more control of your food intake away from the party anyway. So whether you don't eat the leftovers at all or whether you split a piece of pie with your spouse, you're in control in this situation.

These tactics can work wonders in social situations, but honesty is sometimes the best policy. A simple "No, thank you" is hard for a food pusher to beat, especially if it's repeated emphatically. Remember, too, that it's okay to have treats in moderation, so don't deprive yourself of your favorite holiday foods. Just make sure that you're the one in control of your splurges—not a friend, family member or co-worker who doesn't know your fitness and health goals!
Try these little gems! 

Mini Protein Bites!

Mmm Mmm!

So without FUrther ado, here's the...

~Recipe~ <--- It's simple and only calls for five ingredients!


  1. Egg Whites
  2. 1/2 Cup Oatmeal (I like Avena Gluten-Free Only Oats)
  3. 1 T Ground Flax Seeds
  4. 1 T Cinnamon
  5. 1 or 2 Packets of Vanilla Stevia (I like to sprinkle it on top once cooked)
  6. 1/2 tsp Baking Powder (optional)


  • Lightly spray, with olive oil, your mini oven safe muffin pan.
  • Set your oven on to bake at 375F.
  • Mix ingredients together in a bowl.
  • Spoon out the mixture into each mini muffin space.
  • Place your tray in the oven for about 15-20 minutes.
  • Remove from oven and...

Enjoy! (I love how crunchy they are! Yummmmers!)

I've been loving these mini protein bites as I prepare myself for the
Fitness Competition Stage!
T-Minus 11 sleeps!!!!

Optional Ingredients you could add:

1. Greek Yogurt (to keep them moist)
2. Fruit of your choice (mashed banana, berries and/or cranberries)
3. Pumpkin spice or purée (for all those loving Pumpkin this Fall Season)
4. Veggies (Spinach, bell peppers, whateva you like!)
5. Chocolate Chips (if you have a sweet tooth)
6. Protein Powder (of your choice)
7. Peanut Butter (or PB2) to top! <---- DRoooooool!

Sunday, 14 October 2012

Day 118 - stop waiting for things to happen, go out and MAKE them happen!

I have been working so very hard over the past few months. The changes are starting to show (slowly).   I know that I have a long way to go.     POSITIVE thoughts ONLY!

.... and I say ppfffeww to the naysayers and those who try to get me to eat.... (really...are you kidding me...I know what to eat and what not to eat....bugger off)!   oh that feels good....wish I could say that out loud to....oh wait... I DO!   

I am a newbeeeee in the bodybuilding world.  (I can't imagine it being that much different than the dance world...ya know...the same but different)  so I read blogs and websites trying to learn  what other figure competitors do so I can be prepared for my competition.     I read about the sacrifices  ups and downs, the training styles, tips of the trade.   I LOVE IT!!! 

I like this:  Focus on the Positive

Staying focused on the positive and having a positive attitude is a key to growth and change.    - competitor Ava Cowan

Here I am with my new tank shirt:


I'm staying close to home today; rest day from the gym.  I'll walk the dog but that is it for exercise today!  It is also cooking day.   I am going to cook up CLEAN curried chicken; turkey chilli,  guacamole and hummous.

Clean eating guacamole


Avocados, California (Haas), 3 fruit without skin and seeds
Lime Juice, 0.5 lime yields
Cilantro, raw, 1 tbsp
Onions, raw, 0.5 cup, finely chopped
Garlic, 1 clove, minced
Pepper, black, 0.5 tsp
Salt, 1 dash


Scoop flesh from avocados, Place all ingredients in a bowl and mix until just combined. Don't overmix.

Nutritional Info
  • Servings Per Recipe: 6
  • Amount Per Serving
  • Calories: 159.1
  • Total Fat: 14.0 g
  • Cholesterol: 0.0 mg
  • Sodium: 35.1 mg
  • Total Carbs: 9.6 g
  • Dietary Fiber: 6.5 g
  • Protein: 2.0 g

Super Healthy Hummous


My best, non fat, super tasty, versatile, good for you recipe. Dip things into it, put it on bread, eat with a spoon....


3 cloves garlic
.25 cup nonfat yogurt, maybe more for consistency
1TBL lemon juice
1 tsp olive oil
.25 tsp salt
.25 tsp paprika
.48 tsp pepper
1 19 oz can chick peas, drained and rinsed
1 TBL fresh parsley


Makes enough for 6 good sized servings
Put everything in a blender or food processor. Blender makes it smoother, food processor, less smooth.
Blend until well incorporated, adding more yogurt if necessary to get the consistency you want, sometimes I add some water instead.
Good as a dip or spread.
Number of Servings: 6

Nutritional Info
  • Servings Per Recipe: 6
  • Amount Per Serving
  • Calories: 111.5
  • Total Fat: 1.8 g
  • Cholesterol: 0.6 mg
  • Sodium: 343.2 mg
  • Total Carbs: 19.6 g
  • Dietary Fiber: 3.7 g
  • Protein: 4.6 g


You really can have too much of a good thing, even with exercise. The importance of incorporating rest days into your workout regime cannot be stressed enough. When first starting to exercise, or even if you’re an exercise veteran, we tend to error on the side of too much. We often mistakenly believe that unless we exercise every day we’ve somehow failed. That belief couldn’t be more wrong. We’re not suggesting months or even weeks of inactivity, but including a regular rest day can make all the difference in your fitness and motivation level. 
To understand the importance of rest days, you first have to understand how our bodies work. In the simplest terms, to build muscle you must break it down first. When exercising, whether it is running, lifting weights or biking you cause small tears in your muscle fibers. Rest days give your muscles the opportunity to repair the tears that occur during training. It gives your bones the opportunity to rebuild and become stronger. This post-workout recovery period initiates the cellular changes that ultimately increase your fitness level. If you follow up a hard workout too soon with another hard workout, chances are your body will not have time to recover, adapt and benefit from the first workout. Rest allows your body to truly take advantage of your exercise efforts. 
Rest days are also crucial to building and sustaining your motivational levels. Think about it, if you never allowed yourself a break from something, even something you love, you’d start to get bored and burn out. I mean really, you can only go shopping so often before the thrill begins to wane. It’s the same with exercise, not only do we need variety to keep it interesting and effective, but we need breaks. While absence can make the heart grow fonder, rest makes the motivation grow stronger. 
But, what exact is a “rest” day? Am I suggesting lying around with your feet up eating cookies all day? Not quite. Rest is relative. A rest day for an elite runner in marathon training probably isn’t the same as a rest day for an average runner gutting out a 10K training plan. For the elite marathoner, who may normally run twice a day and 100 plus miles a week, a rest day could be a 45-minute run at a very easy pace. But for the rest of us, a rest day is more likely to be a day without any exercise or perhaps just some low-impact work such as a 30-minute walk. The point of a rest day is to subject your body to much less training stress than usual so that it has a chance to recover from and adapt to a prior harder workout. The amount of activity or inactivity that is required to meet this objective depends entirely on how much you normally train on non-rest days. And as you get more fit, the definition of rest will change. 
The all or nothing philosophy has got to go especially when it comes to fitness. While your regular workouts should be strenuous and challenging, enough to stress your body to make it stronger, it doesn’t have to be all out every time. And after you do go “all out” it is critical to your long-term fitness success to take a rest day. To truly improve your health and fitness don’t ignore the importance of incorporating rest days into your workout. Your body will thank you. 

 Michael Staddon 

Have you ordered your gift bags yet? send me an email. THANKS for your support.

Tuesday, 9 October 2012

Heather's Avon Fundraising Campaign

Heather's Avon Fund-Raiser

With Each purchase you are supporting Heather's 365-day transformation challenge.

With Christmas coming they make great gifts or stocking stuffers.  You can place an order by sending me an email or you can use paypal


Anne from Avon is sponsoring me with products from Avon. 

I will be using ANEW GENICS EYE TREATMENT.   I am a firm believer in face cream.  As I have been reducing in weight, I noticed my area around my eyes need to be firmer.  I am trying this product from Avon.  I am looking forward to the results of younger looking skin.

Monday, 8 October 2012

Day 112 - Columbus traveled the world in a sailboat. ...and you can't get to the gym?

Happy Thanksgiving! Happy Leftover day!

Simmering on my stove is a pot of homemade turkey and vegetable soup!   2 cups 119 calories!  stocked full of yummy veggies!

Let's dance away those holiday calories, join me this Thursday for a ZUMBA class.  1pm Queen Street Goodlife.  If you go full can burn 550 calories!

The key to losing weight, gaining muscle and getting healthier is 80diet and 20exercise.

MOVE your body. Doesn't matter how. run. walk. swim. bike. yoga. gym. dance. MOVE.
EAT some vegetables. spinach. carrots. beets. broccoli. kale. All day long.

Have a goal, go after it!   Plan your day to succeed. 


“Unless commitment is made, there are only promises and hopes; but no plans.” 

Humour:  I got kicked out of ballet class because I pulled a groin muscle. It wasn't mine.     Rita Rudner

My weekend workouts: 

Saturday, Sunday and Monday  30 minutes of interval training on the elliptical machine.  
Sunday:  body stretches, shoulder rehab stretches and weights, push ups,  medicine ball twists and  tucks,
Monday: Today had company, my friend Cathy came with me.  It is great, we chatted and did cardio! followed by, medicine ball toss's push ups and sit ups.

Heather's FUNDRAISING CAMPAIGN  -  stay tuned for details.  

Anne from Avon is sponsoring me with products from Avon. 

I will be using ANEW GENICS EYE TREATMENT.   I am a firm believer in face cream.  As I have been reducing in weight, I noticed my area around my eyes need to be firmer.  I am trying this product from Avon.  I am looking forward to the results of younger looking skin.

AVON calling:  Call Anne on 613-258-3806 to place your order or email me at  

No brochure??  No problem…check out Anne's online brochure by clicking the link below.