“Small Change, Big Gain”

Last month I wrote a post on my Top 5 Wellness Favorites.  Included in that post, was mention of the company Elysium Health.  Elysium is all about the small, daily habits that lead to a healthier and better life.  And since my post, the team at Elysium has come up with a great infographic and included quotes from some wellness sites – MINE INCLUDED.  (That’s me at the bottom – NSFitBitch.)

ElysiumSCBG

Thank you Elysium for providing this great infographic and for including my post.

~FB

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If It’s Too Good to be True…

My social media feeds are sometimes flowing with sales pitches for things like skinny wraps and magic teas and this and that – all for the benefit of losing weight.  Let’s be real people – if it sounds too good to be true, it probably is.

Most of these products want you to either eat or drink nothing for days, all while boasting “you’ll lose 10 pounds in one week!” or “Drop a dress size over night!” <– WTF??  Seriously?  This one’s not gonna happen.

BULL SHIT

This post was in my Facebook feed a while back and the so-called story behind it is that she spend hundreds of dollars on skinny wraps and greens and all that jazz and ended up like this.  I.Call.Bull.Shit!

Whatever happened to not putting all kinds of shit in your mouth and actually working for your weight loss.

Put down the cookies.  Put down the beer.  Get up and go for a walk or to the gym or to a class.

Those “magic” products aren’t really going to guarantee you lose weight AND CERTAINLY aren’t good for your health.  (And let’s be freaking honest – any weight that you may lose is going to be water weight – especially if you’re drinking teas or sweating if off in wraps! You’ll gain it right back.).  And those products that boast “cleansing” or “detoxing” – um, you have a liver for that!  Seriously.  Don’t waste your money.

Skinny Wrap

No, airhead, you should have not eaten that whole bag of chips and laid on the couch all day – you SHOULD HAVE gotten some exercise and had a healthy snack.

Instead, look at YOURSELF as an investment and if you really want to slim down or get healthier, invest in yourself – whether it’s money or time or effort.

Remember when Oprah said there is no such thing as a magic pill to make you lose weight because if there was she’d be on it.  Well – she’s right.  There is not.  You have to work for it. And working for it means watching what you eat and making better decisions about your food choices and finding the time to exercise.  Even if it’s for only 20 minutes a day.  How many times do I have to say it: twenty minutes a day can change your life!

The next time you’re inclined to spend some hard earned cash on a quick fix wrap or tea, reconsider.  Use your money wisely.  Invest in yourself and make some real changes that will benefit you long term – not just for the quick fix.

You’re worth it.

~FB

 

Whole 30 Experience – Day 1

Since I am a huge fanatic of the Whole 30 program, and have blogged and bragged about starting the program this week, I have decided to journal my experience with it. As you may know, this is not my first rodeo with the Whole 30. And, of course, results will vary each time and for each person. But I am stoked about this time around and could not wait to get started. (Don’t think, however, that I didn’t ram my face with some chocolate last night.)

Meet-Fruits-Vegitables-Nuts

Day 1 – My alarm went off this morning at 6am and I jumped out of bed to get rolling for my morning walk. Already was filled with excitement about my food path for the next 30 days. Once I returned home, I started my morning brew and once I was showered, I drank my coffee with a little unsweetened almond milk, and cooked up 2 eggs. Just plain. Fried in a pan. Simple and delicious.

By 11am I was starting to feel a little hungry. This really is nothing new for me. Since I’m up so early and work out so often (I hit the gym yesterday morning for an hour and a half, then went on an 8.5 k walk like night, and up early this morning for a 3 k pre-work walk), I’m usually hungry all the time. Instead of stuffing my face with something, I settled my stomach growls with another cuppa joe (with almond milk). I also drink water consistently throughout the day.

My lunch consisted of a small portion of chicken breast and some mixed veggies which I made in advance. One sort-of challenge about Whole 30-ing is that I do find I have to actually meal prep. Especially if I am going out of town for a night or two. I can’t just skip down to the deli to grab a quick meal as almost everything is processed (breaded or sauced or mixed). So, last night I made a nice, healthy meal for lunch. My coworker and I also went on a good walk during out break (which I thought I might collapse from heat stroke, but alas, I made it) and I did stop at the grocery store to grab a few things…including a peach for a walk-back snack.

Yesterday was about 34 degrees with the humidex and our AC was spazzed out at work. I had to teach boot camp after work so around 4pm I ate an apple. I needed something cool and fresh and carby. After my class (where I guzzled about 7 gallons of water), I ate dinner of small pork chop and a cauliflower pancake (riced cauliflower, one egg, garlic).

cauliflower-pancakes1

I had also meal prepped for the next few days since I’ll be out of town and made my first batch of cabbage rolls (recipe to follow). And, once they were finished cooking and since I was still quite hungry, I had one.

And that completes day 1 of my Whole 30.

~FB

Slaying the Sugar Dragon

SugarDragon

I finished my last Whole30 in May and it was a really great 30 days of strictly clean eating – with the exception of having a small sliver of cake at my grandfather’s 99th birthday party.  I fully acknowledged I would possibly being doing that prior to starting my 30 days in May and I fully made amends with it.  I have done the Whole 30 program so many times over the last two years and I decided that if I wanted to have a piece of cake with my grandfather to celebrate his 99th birthday, I darn well would!  And without the guilt (although I did feel some) and without restarting the program.  Like I said, I’ve committed to 30 days many times in the past and this one indulgence was an exception to the rule.

THEWHOLE30

This book changes everything!

But, since I finished those 30 days and since the start of summer, I feel like I have been overindulging way too much.  I feel sluggish and fat and bloated and kinda disgusting.  So, I decided last week that I would start a new Whole 30 this coming week.

At first I was okay with it.  Then I was feeling a little panicky because I’ve been enjoying my treats this summer.  And that right there is the problem!  Too many treats!  the sugar dragons are slaying me and I need to change that around.  So, now I’m back on board and fully excited about starting fresh on Monday.  I literally cannot wait.

So why wait?  I’m sure you’re asking.  Because I need to get ready.  To be honest, I (personally) don’t find the Whole 30 program that hard.  There have been a few times in the past that I struggled a bit with cravings, but most of the times I’ve done the program, I have been A-OK.  And I’m pretty stubborn, so when I commit myself to doing something like this, I fully commit to it.  That being said, it’s not something I want to jump into.  I need a couple of days to plan it out.  I need to think about food choices and meals and preparation and “it’s still summer and where am I gonna be next week?” types of things.

But I’m ready.  And I am motivated and committed and I can’t wait.  And each time I look in the mirror and I see that weird little belly bloat, it gives me the kick-in-the-butt-motivation I need to ensure I go through with it.

Sugar Dragon

That’s me slaying the beast…I’m the one in pink.

If you haven’t tried this program, I encourage you to do so.  It’s only for 30 days and it can help you rid your body of bloat and inflammation and possibly even excess weight.  The benefit of ridding yourself of sugar cravings and having food freedom – even for only 30 days – can make it all worthwhile.  And you don’t have to skimp on meals or count calories. You get to eat delicious, fresh and whole foods.  And you can experiment with different foods or food combination.  I have never felt less than satisfied when doing a Whole 30.  And Pinterest is a great place to find recipes, guidance (although I fully recommend that you read the book The Whole 30, it might change your life), meal ideas, etc.  Here’s a link for some great lunch ideas.

If you’re not ready to try 30 days of clean eating, maybe ask yourself why.  What would you be afraid of?  That chocolate cake or ice cream sundae will still be there in a month’s time. Going without processed mayo (Whole 30 has several recipes for mayo) is not going to end you.  Check out the book and the website and consider giving it a try.  And if you have any questions, comment below or shoot me an email

~Cheers.

 

Push-up Challenge

PushupsHappy 1st day of August! To celebrate the start of a brand new month, I’m challenging you all to the 20 Push-ups a Day Challenge. It’s pretty simple – you commit to doing 20 push-ups a day for the next month. Easy peasy. You can do any variation, so modified push-ups are fine. Comment below “I’m in” or inbox me to let me know the challenge has been accepted – and away we go!!

Why Push-Ups? 

Push-ups are one of the basic and most common exercises for the human body.  They are great for your chest, and help defining your abs, triceps, shoulders, and torso.  They are an incredible exercise for overall strength improvement.

Push-ups can be performed no matter where you are and don’t require any equipment or gym. The benefits of push-ups are plentiful.  They will improve muscular endurance within the upper body, strengthen both muscles and bones, create lean muscle mass that raises your metabolism and, of course, help keep you fit and healthy. 

~FB

Start

Happy Monday Morning!!

Today is the start of a brand new day…and week.  So why not make the decision that today will be the day you change your life.

Bad Workout

Deciding to start a fitness program or healthy lifestyle does not mean you have to commit to running a marathon or hitting the gym every day or signing up for an intense boot camp class (though, you’re more than welcome to come to mine!).  You can start your brand new life by going for small walk around your block or adding in the Commercial Break Workout to your TV watching routine or even, since it’s summer, going for a swim.

Just do something.

I promise you that if you started adding a little fitness (and healthier eating) into your life your body will thank you.  And soon enough, your body will crave it.  Chances are you will feel more energized and happy and excited…and proud.

So, Happy Monday!  Make today the day you change your life.

~FB

 

 

 

 

 

 

 

 

 

Pet Fit

Living an active lifestyle is, as you know, important for heart health, keeping us trim, and able, and young.  But, it’s also important for our pets to keep active as well.

dog gym

I am the first to admit that I have a big, fat cat.  My boy is an inside house cat, and therefore he is definitely not as active as he should be by nature.  Therefore, I do my best to have exercise time with him.  This includes playing hide-and-seek (he loves to pounce on me) and also taking him outside on his leash during the Spring, Summer, and Fall (in Nova Scotia winters the poor guy would disappear in the snow!).

Winston Outside

*sigh* Sometimes he strolls, sometimes he sits there and glares at me. #attitude

In addition to my cat, I am also Auntie to a friend’s dog (remember Dora from my last post?).  Dora and I have been hiking and walking quite a bit since the Spring and her dog, Layla, now associates me with walk time.

Three Amigos

The Three Amigos: Dora, Layla, and me on one of our evening strolls

It’s actually really sweet.  Whenever I step onto the threshold of Dora’s house, Layla goes crazy, jumping around, scattering around the house, and jumping as high as she can to give me kisses before we head out.

Hike dog

Sweet Layla

Dora and I make as many dates as we can through the week to get together to walk Layla. We have a great time, and in addition to Layla getting some workout time in, Dora and I get to improve our fitness as well.  Layla also gets walks in the morning before Dora heads to work.

Besides walking the dog, Dora is certain to include Layla in her other fitness adventures.  As I mentioned, they go hiking, and swimming, and running on the beach.

Beach Dogs

Layla and a friend on the beach

There are so many ways to incorporate your pets into your fitness regime.  And this doesn’t just go for dogs.  If you have a cat, and depending on its personality, you can take your cat hiking, walking, and sometimes even swimming.

My Aunt Donna can attest to this.  If you recall, Donna did a guest post for me last year. Donna had her second spinal surgery just a few weeks ago.  After her first spinal surgery several years ago when she was living in Vancouver, she got herself a new kitten, Ms. Coco Chanel.  Coco was and is very much a therapy cat.  When Donna returned home from the hospital post-surgery, to ensure she would get up and out, instead of remaining sedentary, she started taking Coco for walks.

Little Coco

Little Coco

These walks have become a way of life for both Donna and for Coco.  Coco loves her strolls and her hikes and they keep both her and Donna active.  Even when Donna is having a high-pain day, she turns to Coco to ensure they both get out for their stroll.  Coco has climbed trees and hiked trails and strolled beaches.

Blue Coco

Blue 2

Coco loves nature and she always stops to smell the roses Lady Slippers

There are many other things to do with your pets to keep them active:  throw balls or a Frisbee, use a laser light or other toy, chase them (Layla loves this!), you can even invest in pet fitness equipment.  My boyfriend’s father takes the dogs for at least one swim a day during the summer.  And the dogs love him for it.

There are so many ways to keep your pets active and doing so can help improve their health, longevity, agility, and overall life.  So, the next time you’re heading out for a hike, why not leash up your buddy and take him with you.  Or include him in the family swim.

And, in the meantime, check out PuppySpot. They’re a community of dog lovers who place healthy puppies into happy homes. They were kind enough to provide this awesome infographic for you all.

puppyspot_fido_fitness_x2_v02

~FB

FitBit Cat-Fight

Earlier this week I posted an article about not cheating in FitBit challenges and that you should earn your steps.  I’ve been in tons of challenges and have won some and lost some. I’ve been in challenges with people who bust their butts in order to keep them active and moving, and I’ve been in challenges with people who do whatever they can to earn first place…including cheating.  These people freely admit that they cheat (well, some of them freely admit it) and find it humorous to knock each other out of first place on an ongoing basis.  I really couldn’t care less if I’m in first or second or seventh place, as long as I know I’m doing what I can do to keep my activity up and earning my place – wherever it may be.

Unfortunately, I’ve received some backlash in relation to that post, and one woman in particular has taken great offense to the post.  A woman I have never met, do not know, and likely will never meet in my lifetime.  Here’s what happened:  I created a challenge earlier in the week.  I invited a friend (we’ll call her Bonnie) and she invited a friend (Clyde) and Clyde invited this woman (we’ll call her Jane).  When I shared my post to my Bonnie’s Facebook wall she tagged a few of her friends so that they could also read it.  I got a lot of positive feedback from her friends, as well as from others I shared the post with (and from the blog itself**). However, this one woman, Jane, commented something along the lines of “no cheating here if that was implied”.  Since I don’t know Jane I did not respond.  My post was shared with Bonnie and others simply because we were currently in a challenge together and thought it might be of interest for her to read.  I should also note that Bonnie is a BeachBody coach and inspiring people with her own fitness journey.

Shortly after her comment, Jane removed it and added something else about her weight loss – which I commend her for.  From there, it seems all hell broke loose.  As I continued on with my day, my step count continued to go up.  My coworker and I have been walking on our lunch break since the winter.  I will note that my current coworker Boo Boo is filling a maternity leave for my BFF/coworker Spanky and for a good portion of last year and thru most of her pregnancy, Spanky and I would run on our lunch breaks – so lunchtime fitness is nothing new.  In addition, since the start of the summer and since I began physio for my ongoing back injury, I have been dragging my butt out of bed bright (not quite) and early every morning and walking several kilometers before getting ready for work.  Since race season is starting back up, I need to condition myself to get back into running after stopping for several months to allow my back to heal.  And in addition to all of this, I have been doing a lot of dog-walking/hiking with another friend Dora since the Spring when there was still snow on the ground.  This is all on top of my regular gym time and teaching boot camp and fitness classes.  Therefore, my step count each day is pretty high.  That’s just my life.

When I went to bed Wednesday night, I had a high step count.  I had gotten in several walks that day, taught my boot camp class (in 34 degree heat, mind you) and finished the night off with a near 10k hike with Dora, not arriving home until after 10:30.  I don’t keep data turned on on my cell phone and I turn it off at night (I have a house phone) , so when I turned my cell phone on in the morning, I was about 10 or 12 thousand steps ahead of Jane.  Apparently, Jane did not like that my step count was higher than hers as she posted in the challenge that I was a “looser” (eep! Loser?) and a cheater and then she quit the challenge.

But Jane took it further.  She called me out, indirectly, of course so that I had no way to defend or explain myself.  She posted some nasty stuff about me on her private Facebook page – naming me specifically, calling me a cheater and saying it was disheartening because I’m a fitness coach and saying that I didn’t like that she had blown by me, etc.  Of course, since I don’t know, therefore am not friends with Jane, I had no way of seeing these posts publicly – until others starting sending me private messages with screenshots of her post and comments.  My blood pressure went through the roof!  Thankfully, severally people came to my defense stating that perhaps I don’t sync my steps at night and yadda yadda yadda.  And, Bonnie and Clyde totally defended me and shamed her for her comments about me.  They both commended me on my abilities as a trainer and as a fitness professional and that her very public comments could hurt my credibility as a trainer.  (Thank you lovely ladies for that!)

Jane also made comments that I joined the challenge and took it over and that she never would have joined if she knew it was all trainers.  Clyde responded that Jane was wrong – that I, FB, created the challenge and that she, Clyde, invited her, Jane, and that it wasn’t all trainers.  In fact, I, FB, had only invited a few people – most of us who have sedentary jobs – in order to motivate each other to keep moving.  It wasn’t until Jane had joined the challenge that it turned into something so freakin’ dramatic.  I believe Bonnie or Clyde may also have pointed out to Jane that she had had no problem with this challenge and the step count while she was in the lead and it wasn’t until that morning with my additional 10,000 steps that she had lost her cool.

I also want to mention that, after Jane called me a “looser” and a cheater that I sent her a message stating that I work my ass off each and every day to achieve my fitness goals and that I had not cheated and I invited her to spend a day with me so she could see first hand how I earn my steps.  Of course, however, I received no response.

It’s unfortunate that a FitBit challenge and a blog post could cause such hoopla.  And, admittedly, perhaps my article comments went too far, but I meant no offense to anyone and if anyone took offense to my writing, then for that I apologize.  That being said, Jane was the only person from the many my WordPress stats show who’ve read the post who became defensive.  My theory on that is if you’ve done nothing wrong (ie. cheat), then why are you getting so upset.  Again, if I am wrong, I sincerely apologize.

Any challenge I’ve created as a fitness professional – or just as a regular Joan – FitBit Goal Days, Boot Camp Bingos, etc, have been meant to be kept lite.  They’re supposed to be fun ways to motivate yourself and each other to stay on track and get up and move.  They’re not meant to bring anyone down.  For Heaven’s sake – it’s a FitBit Challenge!! I shouldn’t be receiving hate comments (I expect those only in my boot camp classes and only in jest).

So, for those of you who’ve defended me, thank you.  For those of you who’ve participated, thank you.  And for those of you who continue to support each other, thank you!

Keep it lite, folks.

**One positive outcome from all of this incredible drama is that it caught the eye of a company in the US and they have asked me to write a guest post for their online site.  Stay tuned later this week for the upcoming article.

~FB

 

 

 

 

 

 

 

 

Earn Your Steps

I love me a good FitBit challenge.  If you can recall, a month or so ago I had to opt out of some challenges as I was getting a little burnt out with working, teaching and participating in classes, training, hiking, and trying to be numero uno in all the challenges I accepted. But, that being said, I do love the challenges.

FitBit

Via FitBit

The great thing about FitBit challenges, I find, is that they keep me motivated (not that I need any motivation when it comes to fitness).  But, sometimes I’ll be sedentary for too long at work or if I’m enamored in a great book and I look forward to that FitBit alert to give me the little nudge I need to get off my butt and do something.

That’s the thing with these challenges though…you have to do something.  Unfortunately, there are people who are more caught up with winning the challenge that they’re resorting to cheating (and yes – walking around your living room is getting your steps in, but seriously, are you actually earning your steps? No!) just to take over first place.  Funny thing about that is a) you’re making me work harder, that’s for sure…and if I’ve earned second place, I’m okay with that  b) If you’re resorting to cheating in any form to win a freakin’ FitBit step challenge, more than likely I can out-lift you, out-run you, and out-burpee you any darn day of the week.

What’s totally awesome about the step challenges is that it can bring a small community of people together to work harder at their health and push each other to strive for their best.  I’ve made some friends via FitBit challenges and we’ve helped each other step up (pun!) our game.

FitBitters

FitBit Besties….

So, if you’re one of those people who somehow manage to get 6,000 steps at 10 minutes to midnight by roaming around your living room (or any other measure of cheating), think about it next time why you’re doing what you’re doing.  Is it to be in first place?  Is it to have bragging rights?  (<- If that’s the case then maybe you should review your life and find out what’s missing in it.)  And instead of being a jerk and cheating your way to first place, you should focus your energies on earning your steps and motivating yourself so that you can win first place.  Earn it people.  Own it!

~FB

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Triumph

Personal Triumph

Many of my days are spent thinking about my workouts.  My next workout.  Sometimes I am so darn excited I can’t get it out of my head.  I’ll spend my entire work day anticipating getting to the gym.  And I love my job, so it’s not like I’m watching the clock for the day to end so I can get the heck outta there, I just really, really can’t wait to get to my happy place.

Let me clear, the gym is not my only happy place, but it sure does change my mood!

How I feel about the gym these days is a lot different than how I felt years ago when I wrote about my addiction to exercise.  Back then, though it was just a couple of years ago, it was an addiction.  I was obsessed with when I was going to exercise next and was working out several times a day, every day.  Now, I’m just excited about my fitness goals and the tasks in front of me and how I feel after I’ve completed the workout.  I’m not dissing my workout goals when I was addicted because I had great goals and I thoroughly enjoyed my workouts.  I think my biggest problem then was that it was controlling me and almost every move I made.  (Cue The Police’s Every Breath You Take.)

These days when I plan a routine for the gym – or even for one of my classes – I’m taking my fitness to new levels.  I’m taking on tasks that I never thought I’d be doing – or interested in.  And when I’m finished, when my time is finally up and I’m ready to leave, I am usually quite pleased with how my time was spent and with what I accomplished.

No regrets

~Cheers