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

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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

 

 

 

 

 

 

 

 

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

Boot Camp Addict

I saw this article the other day and had a good chuckle.  Because basically it’s true. And if you have ever participated in one (or many) of my classes, you’ll see the humor – and reality – in it.

(I don’t know how to reblog from the site so here’s the link🙂

Boot Camp Addict

10 things you only understand if you do boot camp

~Fit Bitch

Positivity

Positivity

I saw this little quote today and instantly loved it.  And it’s very fitting tonight.

I taught my boot camp class tonight.  It was a small class, however, I had a newbie.  A first-timer.  She did great!  She kept the sarcasm coming (which I adored), she modified when she needed to, and she kicked butt!

At first, though, she made a few small comments about how she shouldn’t be standing by this person and shouldn’t be looking at that person because she felt she was way behind.  Maybe it was the self-consciousness talking, maybe it was fear of feeling inadequate, maybe she was just being an arse.  But I had to stop her.  I told her not to let herself take away from what she was accomplishing, she was there and she was doing a great job and she should own it.

From then on she accepted it.  She was positive and she we all had a great workout.  She hung onto that positivity and I expect to see her again at the next class.

When I got home and was getting ready to jump in the shower, I caught a glimpse of myself in the hall mirror, half clothed.  I don’t normally admire myself but tonight I was caught off-guard and what I saw was “Damn, I look pretty good!”  It felt good to own that moment and see the positive in my appearance instead of gagging over my arm skin or thighs or tummy.  I’m liking the positivity today.

I try to have a positive outlook as often as possible.  Sometimes I can be a nagging Nelly or a freakish bitch, but honestly, these days I can see what matters and what doesn’t.  I’m finding the positive in each encounter.  I’m embracing it all.  I’m owing it.  You should too.

Stay light, stay positive.

~FB

 

 

 

 

 

 

Sacrifices

Three weeks ago I aggravated my tarsal tunnel syndrome to the worst it’s ever been.  For the last 21 days I have been living in agony while my ankles have vibrated, ached, pained, splintered, and I have been barely been able to walk.

I’ve had to put on hold my running (ACK!!) and have had to go down in weight while lifting.  Thankfully, my classes have been over the last 2.5 weeks – although new boot camp classes start this week.

I’ve had some massage therapy – and I’ve got a great boyfriend who’s been wonderfully massaging my ankles while we’re home.  But there’s a lot of puffiness and bruising – which was concerning.

I finally got into the doctor today and she confirmed the tarsal tunnel aggravation and says there’s likely some tendonitis in there as well.  Although, she too is concerned about the swelling and bruising.  (My colleague told me I had a case of “O.L.D.” – but the doctor said I was still young -ha!)

Needless to say, it’s been a tough couple of weeks.  Not being able to run (or walk, for that matter) it’s race season!! -, having to go down in weight when strength training, etc.  I have had to make some decisions and some sacrifices.  It sucked, but it had to be done.  This is the worst flare of tarsal tunnel I’ve ever had and I need it to go away. Fortunately, it has been subsiding the last few days, but my joints are still very tender to the touch.

I will continue to take it easier – although with the start up of teaching my classes again this week my “easy” is a bit limited.  I have to doctor’s go-ahead, but with the orders to “go light” and ice when finished.

My biggest annoyance is not being able to run.  This is the longest hiatus from running I’ve taken in about a year and a half.  I’m hoping to get back into it very soon.  I have a race in June, dammit!!

I have an ankle massage scheduled for tomorrow and I’ll be icing them tonight.  Hopefully this will pass soon and I can get back into it (semi) full throttle.

~FB

 

Feel the Burn! (Day 19)

Make it burn

Back in the summer a young girl came to my class.  After the second class she made a comment that “it’s not hard” or something along those lines.  My reply to her was that she wasn’t working hard enough.

And I was right on the money!  The first two classes she was off to the side, kind of hiding from me (although I was definitely watching her).  So the next class I made her front and center.  No hiding from me this time.  And let me tell you – that night, that girl worked!!

In fact, she didn’t show up for the next class.  Her sister told me she was afraid to come back.

That obviously wasn’t my goal.  My purpose was to show her that she had it in her to work harder.

And so do you.

I always ask my participants and clients “do you feel like you had a good workout?”  Because I feel like if they ever said no (oh, my heart!) then I would feel like I failed them.  I know if I’m sweating and huffing and puffing then they definitely should be sweating and huffing and puffing.

Don’t hold back.  Don’t be afraid to let go and dig deeper.  It’s in you.  I promise.

~Fit Bitch

Dream a New Dream (Day 4)

Never too old to dream

I wish I had fallen in love with fitness the way I have when I was younger.  I came to this party late.  But in a short time I transformed by body and my mind and my life!

I look back at myself when I was 20 and I never would have dreamed that I would have become a fitness professional.  In fact, I would never have imagined myself as a dedicated runner (although I dabbled for a long time) or as a boot camp instructor or as a personal trainer.

But here I am today.  I had a dream, I set a goal, and even though I got started in this industry a little late, I am here now!  And that’s something.

~Fit Bitch

Boot Camp Fitness

When I advertise for my classes I get a lot of “what is boot camp?” questions.  I didn’t realize that many people are unaware of this type of training (but I suppose, once upon a time I asked “what is boot camp?”) and so I’ve decided to use this forum to explain to you what exactly my boot camp classes are like.

via Yahoo

via Yahoo

The purpose of fitness boot camp – aside from whipping your butt into shape – is to build strength and endurance.  My classes are jam-packed with cardio (cray-zee cardio) and strength.  And because my classes are based on body weight training I don’t require any equipment (save for a yoga mat so you don’t have to be/sit/lay on the ground or floor).

When most people hear the term “boot camp” they instantly think of the military.  New recruits go off to basic training and boot camp and go through some pretty intense training in order to get their bodies in tip-top shape.  Boot camp is pretty hard core – and so are my classes.

..this ain't no princess-in-training camp.

..this ain’t no princess-in-training camp.

As I said above, my classes are a combo of cardio and strength.  I start with a warm up, we work our asses off for the majority of the hour, and I finish with a cool down/stretching.

I am always coming up with new exercises so that the classes don’t get boring – and I also have some old tried and trusted faves.  I will make you squat.  I will make you burpee.  I will definitely make you sweat!

via Yahoo

via Yahoo

Your abs will be sore and you’ll have difficulty getting up those stairs the next few days.  But it will get easier.  No, scratch that!  YOU WILL GET STRONGER.  You will build up your cardio and your endurance.  You will need to take less breaks to catch your breath.  And you’ll be able to push up through the entire interval without having to take a knee.

You’ll leave class with your head held higher (I applaud you just for coming) and you’ll walk with a little swagger.  And so you should.

Via Yahoo

Via Yahoo

Here are a few things to remember when taking my class:

Gear. Come to class prepared, man.  You need sneakers, a mat, and water (and maybe a sweat towel).  You CANNOT do my class without proper footwear.  It’s dangerous and it’s reckless (for you as a participant and for me as a trainer). You need proper footwear in order to prevent injury.  I want your ass to be sore; I don’t want to kill you.
Water.  Hydration is key to good, everyday health.  But it’s really important to stay hydrated during an intense class – or if you’re an extensive sweater.  Boot camps are designed to get your heart rate up and make you break – and keep – a sweat, so replenishing those electrolytes is important.  Even more important when taking class in the summer.  Which just about kills even me.  Blah.
Disclose of any medical information, etc.  Good Lord people! I can’t even stress how important this is.  Please be sure  to disclose any medical or health issues to any fitness professional you’ll be working with.  I have my clients fill out a lengthy health history form as well as a liability waiver.  And I’m well aware that people lie.  But seriously, this is something that could save your life.  I am the first one to tell my clients that I have a heart condition (I mean, really, how often do you hear that your trainer has a heart condition) so please be truthful with me.
Carb up.  Yep.  You heard it.  Carbohydrate is what fuels your body and without it I expect you’ll be laying in a puddle on the floor in a corner.  I tell my clients to eat something carby (an apple, whole grain toast) at least an hour before my class.  (If you eat too close to class time you’re likely to puke).
Throwing up is okay.  Seriously.  You’re not the first.  You won’t be the last.
Boot camp classes are intense.  I’m not gonna lie.  Be prepared to work your butt off and to do things you didn’t think you were capable of.  Your body will hate you, you’ll hate me.  But you’ll be fine.
Don’t insult the instructor.  Don’t be a dick.  I had a dude come to my class recently.  He’d spent some time in the military and during a conversation after class he said to me “It was a good class.  It’s not boot camp though.”  No, it’s not (military) boot camp.  I’m not wielding a rifle and screaming profanities all whilst preparing you for battle.  It’s a fitness class.  He signed up for a fitness class – he got a fitness class.  He was an ass.  And really – if you’re going to participate just to be an ass, please stay home.
Don’t be afraid to dig deeper (or go lighter).  I tell my clients before and during their workouts “your body will tell you what you’re capable of.”  Don’t be afraid to push your limits (or at least try).  And certainly don’t be ashamed to modify if you need to.  Your body is your temple.  Do what’s best for it.
Don’t forget to pay the lady.  Unless you have made arrangements with me – or if I’ve stated otherwise – come to class prepared to pay.  It irks me to no end when people come to my class and don’t pay.  The same ass from above came to my class and said “I don’t have any money for you tonight.”  WTF??  I specifically told this person – as I’ve told everyone – what the cost is and my methods of payment.  This is a grown ass man!!   And it happens way too often.  It’s not fair to me and it’s not fair to the rest of the participants who’ve paid for the classes.  I mean, when you go to the grocery store do you tell the cashier “I’m taking the milk but I don’t have any money for you”???
I happily offer free classes on occasion.  Unfortunately this is not something I can offer constantly as I have rental fees, insurance, education, dues, and travel expenses to cover during the session runs.  To show up for a class AND participate without intention to pay is disrespectful and, as far as I’m concerned, the same as stealing.  Asshat from above made me so angry that I’ve decided that I will no longer be offering people the benefit of the doubt and will be turning people away at the door.  “Sorry you traveled all this way but if you don’t pay you don’t play.”  It may be bad for business, but that’s exactly what it is…a business.  I’m offering you a service.  It’s not free.  Please keep this in mind when you are intending on attending any type of class.  {End rant.}
Have Fun!  Remember, this is a fitness class.  It’s not military basic training.  It’s supposed to be fun. Try it out.  Don’t take yourself too seriously.  Laugh at me.  Laugh at yourself.  As long as you’re working it at the same time.  Exercise shouldn’t feel like a chore.  There is a lot of camaraderie among the participants.  We have fun.  Come with the right attitude and you will too.
~Fit Bitch