Buti-licious Yoga

Tonight I tried my first Buti Yoga™ session.

I’d seen it advertised just a few days ago and it piqued my interest so I decided to give it a whirl.  And….

….At first I really hated it.  But after a few more minutes I got into it and really enjoyed it.  Like, liked it.  Enough to do it again.  And maybe again and again.

So what is it?

Buti Yoga™, a movement practice that fuses power yoga, tribal dance and plyometrics into a high-intensity workout that transforms the body from the inside out. We train the core using the Spiral Structure technique created by Founder Bizzie Gold that transforms the way the body looks and performs almost instantly.  (http://butiyoga.com/)

Buti Yoga™ via Yahoo

Buti Yoga™
via Yahoo

Buti™ is different from your regular yoga practices.  It’s energizing and it’s cardio-yoga. It incorporates your practice’s poses with some booty-popping, core-engaging cardio and plyo.

After I got over my hatred of stepping outside my yoga comfort zone I really got into this workout.  I could feel my core muscles working (along with the rest of ‘em) and by the middle end of the workout my heart rate was up and I was sweating and I was happy with the level of intensity.

I’m looking forward to participating in this again (the sooner, the better!) and I encourage you to try it too – men, don’t be shy!

Have fun!

~Fit Bitch

30 Day Plank Challenge

I think I must be a little drunk because I was certain I’d posted a Plank Challenge in the past, but after searching my posts I couldn’t find one.  So, either one of two things happened: 1) I must have gotten it confused with parts of the 30 Day Ab Challenge because I know I did a plank challenge at one point and the Ab Challenge includes planks or 2) I saved a Plank Challenge to my files somewhere and thought I posted it and the voices in my head told me I posted it.

Alas, I did not.

But, because I’m super awesome and want to post a Plank Challenge I’m going to do just that.  Now.  Right now.

Plank Challenge

I love planks.  It is one of the best exercises because, although it primarily works your core, it engages so many other parts of your body – arms, neck, back, legs, ankles.

Three major things to remember with the blank: 1) Remember to breathe  2) Be mindful of your back.  A perfect plank maintains alignment from one end of your body to the other. If you ever feel like your back is dipping (or your butt is too high) then more than likely it is. You should never feel pain in your lower back (or anywhere else for that matter) when doing a plank.  3) Take a knee.  If you do feel like you’re starting to sway or lose your stability, or are just flat out tired from the plank, there is no shame in taking a quick knee.  Get your breath back and get back into it when you’re ready.  Bad form will never do you any favors.

Good luck all.

~Fit Bitch

CERTIFIED!!

I am now OFFICIALLY a CanFitPro certified Personal Training Specialist!!  FINALLY!!

via canfitpro

via canfitpro

It has been a long 6 months and I’ve spent more than my fair share of time studying and practicing and I am thankful that this process is over with (because it’s been very stressful) and I’m proud to be a certified member of the fitness community!

My cousin Eliza sent me this lovely little e-card a few days ago:

I am so proud of you. You have reached for the stars and finally, your dream is within grasp. You are going to do so well on your final exam. I have complete faith in you. You are someone I look up to and you make me want to be better than I am. You inspire me to workout harder and become a healthier person. I wish you all the best luck for your final piece in your puzzle of life. Lots of love and prayers from me to you.

Unfortunately, because I haven’t done anything but work and study for the last two weeks I really didn’t look at the card the other day…..so, upon opening it just a little while ago and really reading it, it’s touched my heart and I am thankful to her for such lovely and kind words.

When I decided to pursue my fitness certification it really was just for me….the idea that I’ve inspired someone along the way is still a little weird to me but at the same time I find inspiration in that.

I really am looking forward to seeing where this will take me.  And I truly am proud to be part of this community – which includes all of you!!  Thank you for your support in this journey.

Cheers!

~Fit Bitch

30 Day Chest Challenge

Happy October!!

I thought since it’s a new month I’d post this cool Challenge I found.  It’s great for guys and girls and even though it’s a Chest Challenge, you’ll also be working muscles and areas of your body.

As with all the Challenges, you can do this one on its own or accompanying your regular workout routine.

You’ll do it for the next 30 days (just in time for Halloween!), making sure to take your scheduled rest days (and any additional rest days if required).

My only concern with this Challenge is with the Judo Pushups – BE CAREFUL of your lower back!!  This is a great move and performed properly you’ll be fine.  But if you’re new to this move please be overly careful so that you don’t injure yourself.  It’s always better to be safe than sorry when it comes to a potential back injury.  Believe me, I speak from experience.

Other than that, have fun.

via Jodi Higgs

via Jodi Higgs

~Fit Bitch

Race Day!

Tomorrow is Race Day!  I’m super duper excited to be participating in a Zombie Run and I hope to tell you all about it afterward.

ZOMBIES

But here’s my issue….I’m suffering from Tarsal Tunnel Syndrome* and it BITES like a big fat zombie!!  The last few times I’ve gone running (in preparation for this race) I spent the following few days in agony with aching, vibrating tarsals, and iced and elevated ankles.  Tarsal Tunnel Syndrome is more prominent in people who are flat-footed and since I’ve got feet like Fred Flintstone, I guess I’m more at risk.

(*Tarsal Tunnel Syndrome is similar to Carpal Tunnel Syndrome…but with the bonus of having your full body weight constantly on your injury.)

I’m so disappointed because I’ve been anticipating this event for months and now that it’s finally here, I feel almost like it’s a chore because I know how much pain I’ll be in afterward.  I’ve been trying to take it easy easier but it’s not so simple when I’m participating in classes, teaching classes, and preparing for a race.  I swear to God if it’s not one thing, it’s another.

But I’m as prepared as I can be.  The race is 13 hours away!  I don’t have much choice other than to be prepared.  And I am still excited.  I’ll do my best and I’ll take my time and rest, if required.  I have tape, wraps, and anti-inflammatories packed.  And I’ve got my race buddy to drag me along if I deem myself unable to run any further.  *wink*

So…..wish me luck. This is my first Zombie Run and I won’t turn down any offers to have Rick Grimes and Daryl Dixon by my side.

TWD

~Fit Bitch

IDA!!!

Ida Keeling – age 99 – you are an inspiration and YOU, m’lady, Rock.My.World!!  Way to go!

via growingbolder.com

via growingbolder.com

Yep…. what she said.

~Fit Bitch

The Dangers of High Protein, Low Carb Diets

High Protein

There’s been a lot of talk lately about the high protein diets that are “on the market” and I seem to be having discussions about them almost regularly so I thought I’d take the time to let you know my thoughts on, what seems to me, a dangerous fad.

Now, I’m jumping into this topic after having done tons of research and consulting several medical professionals – including my own family doctor and a doctor specializing in internal medicine.  I’d also like to make it abundantly clear that I have also had in-depth conversations with three Ideal Protein representatives (totaling several hours of conversation, questions and research).

So, there are several of these diets in question – Ideal Protein, the Dukan Diet, Atkins (to name a few) and they all basically follow the same protocol: restrict your carb intake and live almost solely on protein-rich foods.  The diets claim “to switch the body’s metabolism from metabolizing glucose as energy over to converting stored body fat to energy”.  Ideal Protein also claims the diet will “reset” your pancreas.

These high protein, low (non) carb plans claim that you’ll lose a ton of weight, fast.  And for the most part they hold up.  But at what risks to your health?  We’ll get to that soon enough.

First, let’s set some things straight.

#1 Carbohydrate is an important energy source for working muscles and for the brain and nervous tissue. It also assists digestion by providing dietary fibre.  Carbohydrate provides the body with its most efficient and accessible source of energy.  In FACT, all exercise – even low-intensity – is reliant on carbohydrate.  In 2002 the Food and Nutrition Board of the Institute of Medicine recommends 45%-65% of total caloric intake come from carbohydrate.

#2 The major role of protein is to build and repair body tissues, such as muscles, ligaments, and tendons.  Protein is NOT a primary source of energy.

#3 Obviously, I have issues with any diet that promotes not exercising.  I think it is irresponsible for a diet to suggest one not exercise.  I know that these diets promote walking (for up to 30 minutes a day), but guess what?  We walk. We’re human and we have two legs and in order to get from Point A to Point B we must walk.  (I’ve also been told by Ideal Protein and Dukan Diet reps that the walking must not be high-impact because it is “dangerous”.)  <<— Clearly I’ll come back to this point soon.

#4 Exercise and physical activity is an important part of a balanced lifestyle.  Exercise promotes healthy weight, builds muscle and increases strength, helps fight and prevent diseases, improves heart efficiency, reduces depression, anxiety, and stress, strengthens bones, reduces body fat – to name but a few benefits.  (Of course, a balanced lifestyle includes eating a balanced diet!)

#5 ANYTIME you eliminate a food group from your regular diet you’re almost guaranteed to lose weight.  This I can speak to from experience.  About 7 years ago I was very ill and, for a year, spent more than my fair share of time at medical and specialist appointments, having tests, tests, and more tests done, and going through my very own elimination diet per one of the specialists I was seeing.  I had to cut out nearly everything from my diet and it sucked.  Sure, I lost tons of weight (and I loved it!) but I was also depressed, lethargic, moody.  I had no energy, I was fatigued all the time; in fact I was so miserable all the time that I started going to bed at 8:00pm – partly because I didn’t want to deal with the world and my sad little life, and partly because I was so tired from my limited diet that I just couldn’t bear to stay awake any longer.  Eventually, my family doctor got me back on a regular eating plan and we worked on alternate ways to diagnose my illness.

Okay, so now that that’s out of the way let’s get back to the dangers/risks/problems of these high protein diets.

- Many of the high-protein foods are also high in cholesterol and fat
– Lack of nutrients and vitamins
– High cholesterol
– Liver problems/damage
– Kidney problems/damage (exerts too much pressure on the kidneys because they are unable to process the high amounts of protein)
– Dehydration
– Headaches and naseau
– Bad breath
– Fatigue
– Depression
– Constipation
– Bone loss
– Ketosis (Unhealthy metabolic state. During ketosis, the body forms substances known as ketones, which can dull appetite and cause nausea and bad breath. Ketosis can be prevented by eating at least 100 grams of carbohydrates a day.)
– Abnormal heartbeat and arythmia
– Deprivation
– Hair loss
– Fainting
– More saturated fat ingested
– PH levels in body change causing digestive issues and skin problems
– Harmful to diabetics because the diet makes it harder to produce insulin and digest sugars)
– No exercise

- Ideal Protein provides “packaged food” – possibly loaded with chemicals or some other mysterious matter – and the plan and food are expensive.

These are just some of the issues these diets can cause.  There are tons more.  And let me just state that on the multi-page health history questionnaire you are required to fill out for Ideal Protein (it seems I’m picking on this one) you are asked about diabetes, hypoglycemia, cardiovascular functions (blood clots, congestive heart failure, etc.), kidney and liver functions, colon and digestive functions, inflammatory conditions, cancer, allergies, medications, ovarian/breast function, endocrine function, neurological/emotional function (including Alzheimer’s, Parkinson’s, Schizophrenia, depression, Epilepsy, etc.) and other health problems.  HELLO RED FLAGS!!

And as for the dangers of working out while on these diets, as I stated in #s 1, 2, and 3 – you NEED carbohydrate for physical activity. If you deprive yourself of carbs for any amount of time and try to exercise, believe me, you’re not going to do too well.  Your body doesn’t have the fuel required to perform and you become exhausted.  Imagine depriving yourself of carbohydrate for weeks or months at a time; the end result can’t/won’t be good.  In fact, an Ideal Protein rep told me she had one client who was bringing a few logs of wood from her porch to her fireplace and fainted because it was too much exertion. She also told me that one of her clients was so desperate to go to a Zumba class but had heart palpitations within the first few minutes of dancing that she ended up in the hospital.  If you eliminate a source of energy  that is absolute fuel for your mind and body you are doing a disservice to your mind, body and spirit.

I’m not going to lie to you, when I first heard about these “miraculous” diets I was, of course, intrigued.  But I wanted to to educate myself in all areas first.  And I’m glad I did.  There are too many potential dangers (and I would have answered “yes” to several of the questions on health history – which would have put my body and my life in potential jeopardy had I followed one of these crazy diets.  (And I also have to question anything that comes in a silver foil package.)

These diets are quick fix diets.  That’s the truth!  They claim to (guarantee) you lose tons of weight almost immediately (and I’m sure you do – but not in a beneficial-to-your-life kind of way) and if I’ve said it once, I’ve said it a thousand times: If you’re not ready to do the work, you’re not ready to lose the weight!!  There!  I said it again and I stand by it.

Actually, last week I had a friend email me about joining my boot camp and I gave her all the information.  The next day she told me she decided to go on the Ideal Protein diet because she needed fast and “amazing” results.  To me, working for my results and feeling a sense of pride in my commitments and accomplishments is “amazing”.

I may get a little flack from some people, and that’s fine.  Again, these are my thoughts based on the research I’ve done, including speaking with doctors and representatives of some of these diets.  As a health and fitness professional I think it’s important for everyone to be informed on the cons of these diets (and, of course the pros of carbohydrates, a balanced diet, and exercise).  If you are looking for a quick fix and you feel a high protein, low-carb diet is right for you, then by all means, consult your physician and do what’s best for you. But at least go into your consultation(s) informed and educated.

~Fit Bitch

Friday Workout

Okay, so, it’s the start of the weekend…IT’S FRIDAY!!!!

And hey, I’m sure you all have plans.  Big Friday Night Plans!

But hey!  If you can spare yourself a few minutes (which you should, because you owe it to yourself) you should give this little Friday Workout a whirl (that’s, of course, if you don’t already have plans for a Friday workout).

See – I know what it’s like to be craving 5pm Friday all day week. And there have been days when I just wanted to let loose (or relax!!) and get on with my weekend plans – and exercising has been the last thing I wanted to do.  But, there’s no reason why we have to give up a workout simply because it’s Friday (or Saturday, or Wednesday, or….).  SO, if you have the time to spare before heading out for a night on the town, or slipping on a pair of cozies and curling up to watch a movie, why not just go ahead and get your Friday workout over with?  C’mon…it’ll be fun.  And your body will thank you.

Have Fun!

Friday Workout~Fit Bitch

Get Comfortable

Unconfortable

I really should have posted this with along with last week’s Confessions post.  

Jillian Michaels said in one of her workout videos “Get comfortable with being uncomfortable.  And she’s right.  So many people complain when they start a new exercise – or start exercising at all – that they’re sore, they hurt, they’re uncomfortable.  Well duh!  That’s because your body is moving in ways it likely hasn’t moved in quite some time.  Of course it’s going to be sore.  Then it will get accustomed to the new movement and it will thank you.  

Like the photo suggests – I’d rather be uncomfortable for a short time then be unhappy for life.  I’ve been there.  I refuse to go back.

~Fit Bitch

30 Day Killer Body Workout

I haven’t posted any challenges lately and I figured, since summer is pretty much over, it’s as good a time as any to post one.  So here it is:

Full Body Workout

These are some great exercises – which you can do as high or low impact.  Just, please, be sure to take your rest days.

I, personally, love squats and burpees and could do them all day long (I’ve been doing some wonderful squat challenges in my boot camp classes and my girls hate me) so this challenge, to me, looks super fun!  So, grab a friend (or do this on your own), blast some music and get your sweat on. 

Keep in mind that there are ALWAYS modifications for exercises (ie. Leg lifts can be done one leg at a time as opposed to both legs, pushups can be done from your knees) – just do what’s best for your body; don’t overexert yourself.  We always want to prevent injury with everything we do. If  you have any questions feel free to comment or inbox me.

Have fun!!

~Fit Bitch

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