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

 

 

 

 

 

 

 

 

 

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

 

 

 

 

 

 

 

 

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

 

 

 

 

 

My Saturday Morning Workout

Lately, I have been killing it at the gym and in my classes.  I have been expanding my horizons and trying all sorts of different exercises and techniques and really working on improving my form and overall fitness level.  I have totally upped the ante.

I’m a huge fan and supporter of body-weight exercises.  In fact, it’s what my boot camp classes are based on.  No equipment.  100% body weight.  My family fitness classes are similar, but often we will bring out some equipment to keep the younger participants keen (although, let me just say that the kids are LOVING this program, and if you don’t think your kids would be interested in fitness and exercises, try working out with them!).  In my family fitness classes I have used jump ropes, hula hoops, and a few balls.  And aside from gliders (which are TOTALLY body-weight exercises) that’s the only equipment I’ve ever used in any of my classes.

My gym workouts and my at-home workouts, however, are an entirely different story. I try and utilize as much equipment as I can at the gym – things I can’t use at home, like the rowing machine, the Smith machine (be still my beating heart), heavier weights, even a Bosu ball (for burpees – again, a body-weight exercise).

Until recently, a lot of my home workouts were body-weight based: doing some of my boot camp classes, or videos like any of the Insanity series, P90-X, Jillian Michaels, etc.  But since I got my dream boxing bag for Christmas, I’ve been using that a lot as part of my home exercise, and often incorporating weight-lifting, and running the stairs into the routine.

Today was a gorgeous day in Nova Scotia; it has been sunny and warm and it truly feels like the start of an early spring (we’re gearing up for some snow tomorrow though.  Bummer.), so I took advantage of the sunshine this morning and moved part of my workout outside – coming back inside for other parts of the workout that I wasn’t able to access in the fresh air.

A few years ago I found a bombdiggity weighted jump rope at a local store.  I loved it so much that I went back and bought the remaining ropes.  Seriously.  I have a small stock, just in case.  I also bought one for my boyfriend so that we can both take advantage of the awesomeness.

weighted-jump-rope

For my warm up I brought the rope outside and skipped away.  It was so wonderful to be able to warm up outside.

Oustide jump rope

This was basically me this morning. (via Yahoo)

Once warmed up I moved back inside so that I could do a boxing workout.  I boxed my butt off to some upbeat music, while doing burpees and squats in between.

boxingbag

Just call me Rocky Balboa

I also took advantage of my resistance bands and my newest obsession, my suspension training system.

Squat Row

Resistance bands are really just as good as weights – and certainly more mobile. (via Google)

I did a bunch of variations using the resistance bands – from squat rows to bicep curls to overhead extensions.  I did it all.

I took my suspension training system outside and channeled my inner Candace and inner Norman and performed different variations of exercises, such as: mountain climbers, chest press and fly, to the full body row (below), planks with a leg extension.

Suspension Candace

Candace Cameron Bure (and Kira Stokes) via Instragram

Norman Reedus Suspension

Norman Reedus via Men’s Fitness

I did circuits of all of these exercises, moving from inside to outside and enjoying every bit of it.

You don’t need a lot of money or a gym membership or even a lot of equipment to get in shape.  If you’re not into body-weight training – or want to move outside that realm for some of your workouts, invest in a few small pieces of fitness gear: resistance bands usually run between $10 and $30, smaller weights can be purchased fairly cheap at places like Canadian Tire and Walmart, weighted jump ropes can be picked up pretty much anywhere, including some discount and dollar stores.  Suspension Training Systems can be pricey.  Mine was an investment that I decided to go ahead with since I can use it personally and for my clients and, well, because #obsessed.  My boxing bag was a Christmas gift and something I’ve been wanting for many years.  It too was an investment (gifted to me), but you don’t necessarily need a boxing bag to enjoy a boxing workout.  There’s nothing wrong with shadow boxing or cardio boxing <- those will definitely get your heart pumping.

And all of the above (minus an actual boxing bag) are mobile items.  So you can move your workouts outside, or pack your gear when you’re vacationing, or even take with you to a friend’s house so that you can exercise together.

The ultimate goal would be to take advantage of both body-weight training and inexpensive workout gear.

~FB

DREAM BIG

dream-big

It’s not that hard to make your dreams a reality.

In all honesty, I NEVER thought that one day I’d be a fitness guru.  I never dreamed that I’d be training people and leading boot camps, and spewing out nutritional advice.  But here I am.  Doing it all.

And you can do.  Whatever your goal is – aim for it!  Latch onto it and make the dang thing happen.

Tomorrow, your dream could be your reality.

~Fit Bitch

 

Online Boot Camp Registration

Registration for my first online boot camp will be open for one more week – closing, Thursday, September 1.  The session will begin on Monday, September 5.

BOOT CAMP

Here are the details:

I will send the week’s worth of workouts in advance. You’ll have 3 minimum per week with the option of doing a 4th workout. I will provide demos for the exercises, and modifications – whether I do them myself or not is yet to be seen. You will have to submit your workouts at the end of each week – with any additional notes, questions, comments, etc. so that I can review them. Again, the entire session will be designed so that you can do it right in the privacy of your living room. You will not require a lot of space – and likely just a yoga mat or a blanket with some padding so that you don’t have sore knees or elbows or back or bum. 😀 The cost for the online session is $50.  I will also provide nutritional tips/guidance, etc.

This session is open to everyone – no exercise experience required.

Registration is nearly full so if you are interested email me @ nsfitnessqueen@yahoo.ca or leave a comment below with your contact info.

~Fit Bitch

Online Bootcamp

A while ago I thought about running an online bootcamp. And then I side-tracked the idea.  But recently, I’ve been thinking more and more about this venture and I have decided I will be offering an online beginner’s bootcamp in the near future.

Online-Bootcamp

I still have kinks to work out, but basically anyone wanting to participate will have to register and commit to the session (6 or 8 weeks with a minimum of 3 workouts a week).  I will also offer nutritional info and advice.

The workouts can be done in the privacy of your own home (or at the gym, or outside; wherever you choose). You will have to be accountable for your workouts each week and submit your finished weekly workout to me.

Likely, I’ll have demonstrations of the exercises and make myself available to participants online – by email or chat (and possibly, if appropriate, by video chat – but this idea is still up in the air as chats would have to work outside of my regular schedule, and I know many of you are subject to time differences).  I’m hoping to create a Facebook group that only participants will have access to.  Which means, in addition to chatting me with, you’ll have the support of other bootcampers.

Please let me know if you’re interested in this new venture as I continue to work it out.  Email me at nsfitnessqueen@yahoo.ca or simply leave a comment here to let me know if you’d be interesting in registering (later), with any questions, and with contact info (for privacy reasons, emailing me is probably the best).

Cheers!

~Fit Bitch