Be the Magic

Something I consistently see and hear, as I scroll through social media posts or listen to people talk, when it comes to weight loss, is that everyone wants the quick fix.  I hear them say “I want to lose weight as fast as possible” or “I need to lose 30 pounds in two months”, etc.  Everyone wants this unwanted weight to disappear without having to do much about it.  I mean, honestly, that would be great and ever-so-satisfying.  But, that is not realistic.
I have known people who have tried every diet or fad under the sun: low carb (some people not even knowing what exactly a carb is), keto, high protein, this, that, and the other thing.  And these people, most of them, have failed.  They fail at their diets, they fail at weight loss, they fail in general because they want that quick fix.  They want magic.
But magic doesn’t exist.  Hard work does.  Self love does.
There are two statements I have made over the years that I continue to stand by…1.  The weight didn’t come on over night, it should not come off over night.  2.  If you’re not willing to do the work, you’re not ready to lose the weight.
I say these things confidently because for a very long time, in my younger years, I wanted the magic.  I was willing to do whatever it took to ditch the excess weight on my body.  That lead to obsessive exercising and eating disorders.  Although I wanted to lose weight then, I was not committed to putting in the work for life-long achievement.  Yes, I was exercising, but it wasn’t healthy and it was not proper.
It wasn’t until years later that I heard “If you’re not willing to do the work, you’re not ready to lose the weight”, and, as I have said many times since then, it resonated deeply with me.  And it’s now a mantra I stand by.  You need to put in the effort in order to reach your goals, and to maintain them.
As a trainer and a nutrition and weight loss coach, it often makes my heart sink when I see (usually the same) people fall into the pitfalls over and over and over again…wanting to lose weight, but not putting in the work.  Losing weight should be more than just about getting thin; it should be about bettering your health, your heart, and your mind.  I know all too well how hard it is on your self-esteem and mental health when carrying excess weight.  Believe me, I understand the struggle with confidence.  Although, even as a trainer and coach, I am still not where I want to be, my confidence has grown stronger since I began achieving my goals by putting in the work for them.
wedding 1wedding 2
Before and after making my own magic 
I continue to work for it, and as my body grows stronger, so does my confidence….because I know I have damn well put in the effort to get where I am.  And that should be true for everyone with everything,  It is my dream that people will fall in love with fitness as I did.  I know that it may be a pipe dream, but it would be so wonderful to see everyone working toward their goals and not “dialing it in.”  It crushes me when I see people promoting unhealthy diets and fads because, for the most part (some of them are excluded, of course), I know how bad they are, how harmful some of them can be to the body, and I know the high failure rates with them.  And I know how all too well how detrimental that failure can on one’s mind and spirit.
So, instead of looking for the next big thing or the pill or the fad that promises you  instant or magical results…..BE THE MAGIC!  Remember that you have worth and that if you put in the effort for you, you can get the results that you want, but that it takes time and effort and work.

Magic doesn’t exist.  Hard work does.  BE THE MAGIC.

~Cheers

 

October Fitness Challenges

It’s a brand new month and it’s also my Birthday Month (and Birthday Week!).  And just for that, I figured it was time to throw down another fitness challenge.
October is one of my favorite months….if not my favorite month.  The weather is basically perfect.  Not too warm, not too cool.  It’s a great time to get outside for activity: walk, run, hike, bike.  I run my boot camp classes outside through the entire summer – rain or shine.  And sometimes it can get so ungodly hot (thank goodness for shade and water!) that it’s almost unbearable.  But once October hits I am so happy to be outside for fitness.  And the smell and the colors of October are just compliments to the crisp air.
You have two Challenge options this month (and I would recommend popping outside to complete them):
  1. Spooktacular October (Guns, Buns, Abs)

october fit challenge calendar

2.  Awesome October (Arms and Abs)

october2These are great little workouts to get you moving all through the month.  You can do one or the other, or you can do both.  If you do both, make the rest days correspond with each other so that you’re not constantly exercising.

If you already have a fitness routine, throw one of these challenges into the mix.
Have fun!
~FB

Confessions

Inadequate
I’ve recently had to confess to someone why I’m such a nag.  I’ve owned up to my feelings of inadequacy and why, to this day, I still don’t feel like I measure up.  I can freely admit I have never felt beautiful.
I grew up the little fat girl.  It’s embarrassing to say this still, but I need to speak my truth. I was fat, chubby, chunky.  And I heard about it all the time.  I was teased and called names and shamed – from a tiny child until adulthood.  Being fat was never out of my reach.  And I still feel it.  I still feel like it.
Once I was old enough to figure out I could do something about my weight, I tried.  I did my best.  But, I was a teenager and I didn’t think things through and I took the “easy” route – resorting to eating disorders.  Starving, purging, non-binge purging, excessive exercise.  I damn near killed myself and ended up hurting the people around me.  I screwed up my body, my health, and my mental well-being.  I spent a lot of time getting better.  A lot of wasted time that could have been better spent for a 16, 17, 18 year old girl.
And then I was fat again.
Fast forward to years later and finally really figuring it out – for real – the fitness and nutrition part – and losing that weight and feeling better about myself.  BUT, I’m still the fat girl.  I still feel like the fat girl.  I can’t shake it.  Dammit!  I am still often focused on what’s wrong with me rather than what’s right with me.
And so, I often feel inadequate.  I feel like I don’t measure up to the standards some people have, and I nag them.  I NAG them.  I pester.  And it’s shitty.  Because, I’m not a jerk.  I’m not an asshole.  I just wear my heart on my sleep and I think the worst and I worry.  I still feel like a little (fat) girl.
And it’s even shittier because I’m an adult.  I have a good job, and I’m funny, and I have a wonderful social circle of friends and family; but I feel bad.  I feel like I’m hurting my relationships with people because of my pestering nature and I’m screwing up friendships before they even happen.  Because I still feel like the fat girl and I feel like I have to earn my way.
When my clients tell me they are struggling with their fitness or their nutrition or their self-esteem, I can tell them I can relate – because I’ve been in their shoes (and often still feel like I am).  And what’s really important is that I remind them of their self worth.  I have to remind myself sometimes of mine.
Being overweight or lackadaisical with our exercise habits or nutrition doesn’t make us worth less or worthless.  Yet, we continue to put so much emphasis on what we look like, rather than how we feel and on our physical and mental health.  This may seem hypocritical coming from a fitness and nutritional professional, but being healthy is as much mental as it is physical, and the aesthetic side of it should just be a bonus (rather than the main focal point).
Finding out the root of personal issues (like my feeling inadequate) can often help us let go of whatever is holding us back so that we can move forward with a better, healthier life.  Letting go of what hurts us and hinders us so that we can become fit – mentally, physically, and emotionally.
MiniMe
~FB

Day 27 – Combine My Workouts

Day 27 – Combine My Workouts

Today you’re challenge is to combine all the little exercises I’ve given you over the last 27 days:

1. Plank (30 – 60 seconds) x 3
2. Get some steps. It’s a gorgeous day so get out for a walk/run/hike
3. Do the Body Weight Workout from Day 14 (do it twice)
4. Do 50 Push-ups (x1 or x2)
5. Squat. Find the perfect song and squat til you drop. (Well, not really drop.)

You can always find a workout somewhere. #everydayistrainingday

~FB

Day 22 – Do My Abs Workout

Day 22 – Do My Abs Workout

We all have abdominal muscles.  Sometimes, we just need a little help “finding” them.  To help you get started with defining your abs, do my workout below:

30 Seconds High Knees / 30 Seconds Scissor Runs / 30 Seconds Crunches / 30 Seconds Bicycles / 30 Seconds High Plank / 30 Plank Jacks / 30 Seconds Leg Lifts (on your back) / 30 Seconds Leg Flutters / 30 Seconds Dead Bug >> Do this short workout (at least) twice. :0)

ab-workout-meme

Tip:

Don’t forget to train the rest of your body. The more muscle mass you have the higher your metabolic rate, even while you’re at rest. Do two to three full-body strength training sessions each week, making sure to take a rest day in between.

You don’t need to rest your abs, however. Because they don’t fatigue as easily, it’s OK to train your abs every day; so aiming for three to five ab-training sessions weekly is just fine.

Cheers.

Day 19 – Do 50 Push-Ups

Day 19 – Do 50 Push-Ups.

Yep. That’s right. Today your challenge is to drop and give me 50 push ups. No, they don’t have to be done consecutively.

Look, I get it. I just spent the entire 2018 year doing a minimum of 50 push ups a day – and I still freakin’ hate them. But push ups are a great exercise, and here are a few reasons why:
1. Increase Functional Strength via Full Body Activation;
2. Enhance Your Cardiovascular System;
3. Increase Whole Body Muscle Definition – and promotes HGH (Human Growth Hormone);
4. Great full-body workout.

So go ahead, get down, and start pushing.

~FB

 

Day 16 – Make a commitment to Exercise (and stick with it).

Day 16 – Make a commitment to Exercise (and stick with it).

working out

I find that when I actually “commit” to something, my success rate is 100%. If I just say I’m going to do something, sometimes I allow myself to fail. When making a commitment, I follow through…I plan, I figure it out ahead of time so that I have success. So, I challenge you to make the commitment to exercise (start off with a commitment to exercise for even to work out and at what times. Will you go to the gym? Will you do a video or take a class or go running? Commit to it and follow through.

Day 14 – Do My Body Weight Workout

Day 14 – Do my Body Weight Workout

campers

30 seconds Jumping Jacks
30 seconds High Knees
30 seconds Squat Jumps
30 seconds Plank
30 seconds Crunch
30 seconds Burpees
30 seconds Leg Lifts
30 seconds Wall Sit

Do it once, or twice. Or as many times as you like.

I love body weight workouts (also known as calisthenics training).  In fact, most of my boot camps are body weight-based.  here’s why I love them:

1.It allows people to take the guess work out of using fancy equipment;

2. And saves money because you don’t need a gym membership;

3. You can do body weight training anywhere; in your living room, at the park, it doesn’t matter, as long as you have enough room to move;

4. It combines cardio and strength training;

5. It’s extremely efficient and it burns fat fast;

6. It’s great for any fitness level and at any fitness level it can be challenging;

7. It’s great for building balance, flexibility, coordination, and strength – both physically and mentally; and

8. There’s never any reason not to work out.

So go ahead…give it a try.

~FB

 

 

 

Health and Wellness Challenge – Day 1 – Drink Your Water!

Day 1 – Drink Your Water

keep-calm-and-stay-hydrated-30

Water is the most important nutrient. After air, water is the most important factor to human life. Accounting for about 60% of your body weight, we can survive for weeks without food, but only days without water. We need approximately 30 ml of water per kg of body weight per day (approximately 2.3 liters of water for 170 lb person). Every organ and cell needs to stay hydrated in order for the body to function at its best. Staying hydrated is important for both physical and mental health. So, from today on, make hydration your daily goal. I admit that, although I’m really great at drinking water throughout the day when I’m at work, on my days off, I don’t drink nearly enough water. I sip here and there but I doubt I drink even a third of my daily recommendation. Making hydrating while home/on the weekends is going to be a priority for me.

~Cheers

Run, Run Santa (or Sandy)

I used to run every day.  I absolutely loved it.  I totally had that runner’s high and I craved it more and more each time I threw on my sneakers and headed out.  I’m not the best or fastest or most controlled runner, but I love it and I gave it my all.

A while back, I kind of fell of the running wagon and I just haven’t been able to put myself back into it.  I’ve done the annual races, but just wasn’t able (or willing?) to commit myself to my running habit again.  I think part of it has to do with me teaching fitness now.  I just don’t have as much time to devout to my sneakers as I would like.  And part of it is just….meh.

I ran a good portion of the last year.  I had a morning running buddy and we started in late summer last year running in the mornings before the sun was up and we carried it through portions of the fall and winter.  And we picked up again in the spring again and ran through to June.  Then this summer Nova Scotia got hit with an unbearable wave of humidity that I have never experienced in my lifetime.  I ran one morning in July and nearly killed myself with it and said screw it for the rest of the summer.  It was just too darn hot!

I ran once in September and then Honey Boo Boo and I did a race together (which was awesome together, but so stupid to not have prepared for it) and I realized how much I’ve been missing it.  So I decided to get back onto my wagon.  I’ve been out for a couple of evening runs (my favorite, by the way) and have been running at the gym.  And to keep me enticed, I have signed up for the 12 Ks till Christmas virtual run.

12k.png

Virtual Pace Series

I have been wanting to do this virtual run for several years but just never got around to actually signing up for it.  A few years ago, I ran pretty much every night right up to December 23.  I should have done this race then.  It would have been the perfect time.

This year in June I did a Goonies virtual run (Goonies is my favorite movie!) and I was so happy and exited to do it.  So I absolutely said I would do this virtual run this Christmas.  I have already signed up and have gotten a few of my friends to register as well.  I am so excited.

You can sign up too.  AND if you sign up asap, you can get early bird pricing (it ends tomorrow).  You can even register a team.  And portions of the proceeds are split between charities.

Just click on this link to register:

12Ks of Christmas

Commit yourself to running 1 kilometer every day for the 12 days leading to Christmas.  Don’t have the time to commit to doing it every day?  Get your race kit and start your run December 1st (or whenever) and get your Ks in when you’re free.  That’s the great thing about virtual runs.  You complete them on your own time.  No getting up at 5am unless you want to!  For me…I’ll be getting most of my runs done in the evenings or on my lunch break.

I think this is just what I need to get me back into my running habit.  Wish me luck!

~FB

 

July 2020
M T W T F S S
 12345
6789101112
13141516171819
20212223242526
2728293031  

Enter your email address to follow this blog and receive notifications of new posts by email.