Don’t Give Up

Tried Everything

Let’s be realistic for a minute.  Results take time.  You aren’t going to do one workout or one class or one day of a change in diet and expect to drop down a bunch of sizes.  Life doesn’t work that way.  And like I’ve always said, the weight didn’t come on in a day, it shouldn’t come off in a day.

You have to work for it.

And, something else I’ve said over the years:  If you’re not willing to work for it then you’re not ready to lose the weight.

Life is not easy and losing weight is not easy.  But get in there, dig deeper, work hard, sweat, LOVE YOURSELF, and your hard work will pay off.

Tomorrow is the first day of a new week.

It’s the first day of a new you.

Hang in there.  Don’t give up.  It will seem easier.  You will get stronger.

Don’t give up.

You Got This!

~FB

 

Be Happy


be-happy

It’s Sunday and I’m feeling really…overworked in fitness.  Maybe?

I’ve been going so hardcore lately – “upping” it in my classes, and going all out in my own personal workouts, in addition to picking up a few additional clients.  And this weekend I am paying the price.

I haven’t had a tarsal tunnel flare up in a few months but I totally overdid it this week (my own fault) and screwed myself and now my ankles have been buzzing since Thursday.  I can’t quite explain the pain to you – but it feels like ongoing electrical shocks in my ankles and at the bottom of my legs.  On top of that, my back is still going out every other day, and my hamstrings have been super tight the last few days (again, self inflicted and I should know better).

I could sit here and write about how horrible my life is and whine about “why is this happening to me?”.  But I won’t because I absolutely do not feel that way.  In fact, I feel the opposite.  I am blessed to have the ability to get up and work out each day.  I am thankful that I have a full belly each night – and that I even have the option of creating healthy meals.

Quite recently I saw a rerun of an old Judge Judy episode where one team mother was suing another team mother of their sons’ football jerseys.  The plaintiff really looked like a smug lunatic and she and her husband kept stating how “upset” they were that the uniforms weren’t what they expected.  Judge Judy then asked “Do you have healthy children?”  To which the plaintiffs responded “yes”.  Judge Judy then said if they were “upset over a uniform they were sickos” and that if they had to “deal with parents who were upset that the lettering was coming off the children’s uniforms when the children are able to run around a football field and healthy enough to do that then you’re all sickos.”

See the point?

I am thankful that I have the opportunity to better my fitness goals.  I am thankful that I have the ability to get up and lift weights and run and jump and teach classes.  I am blessed to live my life the way I do and have the option of making the choices I do.

I think positively.  I work hard.  I eat healthy.  I dance more.  I exercise daily.  I love often.  And I AM HAPPY.

~FB

 

 

 

 

 

 

Vitamin E and Your Diet (Guest Post)

The Importance of Vitamin E and how to Incorporate it into Your Diet

Daily vitamins and minerals are one of the most important parts of a healthy diet. We all know how important Vitamin C and B12 are—we hear about them all the time. The market is inundated with B12 vitamins. Vitamin D supplements sell well in the winter because we worry we’re not getting enough sun. What about the other, less popular vitamins? Vitamin E is an equally important part of the diet. Today, we’ll talk about why and how you can work it into your daily meal plan.

Vitamins help the body grow and develop. Each one does this in a unique way. For example, Vitamin E is organically built to protect the body from neurological and mental diseases, diabetes, and ailments of the eyes. There are two main types of vitamins: fat-soluble and water-soluble. Vitamin E is a fat-soluble vitamin which means that it is more resilient and the effects can last longer in the body. Water-soluble vitamins like B12 are flushed out of our system whenever excess water is. Comparatively, a person would need more B12 than Vitamin E since Vitamin E stays reserved in fat tissue. Taking too many fat-soluble vitamins can be dangerous for the body. Toxicity is often times more dangerous than a deficiency.
A deficiency of Vitamin E can lead to the destruction of red blood cells, which, if severe enough, can cause anemia. The symptoms of anemia include malaise, fatigue, and abnormal heart-rate. Not enough Vitamin E can lead to more serious complications like Retinopathy, which can render patients partially or completely blind. Since Vitamin E is responsible for protecting the body from eye disorders like this, it is important to make sure that you get your daily amount each day. Skeletal Myopathy can also result from a deficiency. This condition is categorized by weakness in the muscles and skeleton.
Vitamin E can be found in oils. Krill oil is virtually tasteless and it is a bounty of vitamins and minerals. While it is most known for containing Omega 3, a daily serving of krill oil can also get you a portion of your other essentials including Vitamin E. Vitamin E is vegetarian and vegan friendly. It can also be found in a variety of plant-sources. Since the vitamin is fat-soluble, you can cook any of these ingredients without worrying about losing some of the nutrients to the heat. Avocados, leafy greens, fruits, nuts, and wheat all contain Vitamin E. You can also pick up a supplement at the pharmacy to give you a boost!
The benefits of Vitamin E are absolutely free so make sure you’re taking the most advantage of them each and every day. All vitamins are important to understand and consider. By building a vitamin-rich diet, you can be a healthier and stronger person.
Writer’s Bio
Meet Jane Grates.

jane-grates

Jane:  new best friend material.  🙂

Jane is an award-winning web lover and the co-manager of RunnerclickMonica’s Health Mag, and Janes Kitchen Miracles (<– Go check out that site!  So cool!).
Jane is a travel scholar, writer, health enthusiast, and food and health practitioner.

Gaga for Lady Gaga’s Tummy

Last night was the Super Bowl – and in case you missed, Lady Gaga was the half time show performer.

Let me first say that I haven’t always been a fan of Ms. Gaga.  She is a supremely talented vocalist and musician, but I really hate antics.  I know it’s a gimmick and about money and fame, but, some the crap she’s pulled has irked me to no end.  I mean, who else can live without her meat dress or the gun bra just weeks after the Sandy Hook shooting (bad, bad, bad taste!!)

But, if you put her in a room with a piano or just her voice, I can listen to her all day.

Anyway, all that aside, last night Lady Gaga gave an outstanding performance during half time.  It really was an incredible spectacle and I would have loved to have been there.  But, it seems that what has been talked about, tweeted, and posted about more than her singing and dancing is her stomach.  Yep.  Her stomach.

gaga

via Google

See that up there?   up-arrow

Internet trolls are calling that woman fat.  ARE YOU EFFING KIDDING ME????

First of all, let me say this….Lady Gaga is not fat.  Second, even if she were fat, whose effing business is it for anyone to comment on her body. She’s obviously very comfortable with her body (made apparent by her constant crotch shots to the camera – something else I can live without).  Third, she rocked the stage AND those glittery shorts and I suspect she could dance circles around the aforementioned trolls. Let us not forget she is a singer NOT a supermodel!

SOME FANS (<- click that link) have already banded together to address the body-shamers and to praise Gaga for her tummy.

gaga2

FAT?  ARE YOU FRICKIN’ INSANE????

And isn’t it ironic how all this has happened just a few hours after I posted “there will always be someone – that one person – who will do whatever he or she can to keep you down.” in my post yesterday.  It makes one wonder what these folks at home are like…the judgy ones who feel they have the right to comment on everyone else’s body.  I mean, they must be so completely perfect.  *insert sarcasm here*

Let us praise Lady Gaga for her rockin’ concert last night and forget about what her legs, boobs, stomach, ass, nose looks like.  Why don’t we concentrate on her musical talents and goodwill and give her props for that, instead of asserting something that is 100% none of out frickin’ business.

And I’ll say it once more:

Let us not forget she is a singer NOT a supermodel!  And she looked hella good!!

End Rant.

~FB

 

 

 

 

 

 

 

 

 

 

You’re Good Enough!

I had a conversation with another fitness professional recently and we were discussing how “haters gonna hate” (although we were more eloquent than that).

When you make the decision to change your life and to become a healthier person, there will always be someone – that one person – who will do whatever he or she can to keep you down.

I can attest to this.

After I’d made some changes and began eating better and exercising, I lost weight very quickly and my overall health changed.  Everyone was really supportive of me, my decisions, and my lifestyle.  Except one person.

This person, for whatever reason, wanted to make me feel bad for feeling good.  In fact, this individual even made a public comment that I looked sick and had “gone too far”.

Really?  I gave my life a makeover and worked my butt off to get healthy. Before that  was overweight, sedentary, and basically ate garbage.  But suddenly, now I’d gone too far?

good-enough

While you will always have tons of support while on your road to good health, you will also encounter a few people who jerks and will work to bring you down.  Either they’ll throw out a hurtful comment or a snide remark, or will just talk shit about you behind your back.  The truth is – and again, I’m calling a spade a spade – these few people are dissatisfied with their lives.  They’re jealous that you look and feel so damn good, and that you have accomplished (read: earned!) so much, and they, for whatever reason, don’t want to put in the effort to do the same for themselves.  So, in turn, they want to discourage you in hopes that they can bring you back down to their level.  DON’T LET THEM.

And if you need to, shake ’em off.

Remember, as always, You’re Worth It!

~FB

#youreworthit!

 

 

 

 

 

 

 

 

Finding Inspiration

I grew up in the 80’s and 90’s.  And back then, we didn’t have cable at home.  And certainly, we didn’t have overwhelming channels that today’s folks have to choose from.  But, we had a few staple television shows that were watched – The Cosby Show, Who’s the Boss? (my favorite), Growing Pains, etc.  And I was obsessed with teeny-bopper magazines that showcased all my crushes (Kirk Cameron and Michael J. Fox), and potential best-friends (Alyssa Milano).  The famous were beautiful.

When Full House made its way to my television. I instantly was in awe of Candace Cameron.  Aside from the fact that she was Kirk Cameron’s little sister AND had had a small guest appearance on Who’s the Boss?, she was the first girl I’d seen on TV that looked like me: cute curls, a little chubby, and with the “Charlie Brown cheeks” that she referred to in a later episode*.  It was wonderful that I could finally identify with someone on TV and in magazines.  I was elated.

young-cc

How cute was she?

Although Candace said she never had an issue with her weight while filming early in the seasons, season 4 of Full House aired an episode called *”Shape Up”, in which DJ goes on a crash diet to slim down for a pool party.  This was an emotional episode for me for me to watch.  Although my eating disorders didn’t begin until a year or two later, I could completely relate to how DJ was feeling and could already see my own disordered eating and outlook.  (Note: While preparing this post, I re-watched the episode for the first time in likely 20 years and had the same emotional response I had the first time it aired.  To this day, it breaks my heart because I know the struggle and I know that most little girls have and will continue to have this struggle at some point in life.)

Later on, Ms. Cameron Bure declared she developed eating disorders a few years after the show had finished filming.  (Although, she states that it had less to do with her weight and more to do with where she was in her life, emotionally and physically.)

Since her days of self-destruction, Candace Cameron Bure has completely changed her body and her health.  She has an incredible workout regime, and one of the best (celebrity) trainers, Kira Stokes, as her own.  And I have found inspiration in them both.

These two have some of the best workouts I have seen.  As a trainer – and a trainee – I am often looking for ways to keep workouts fresh, innovative, and fun.  And these two ladies sometimes help me get there.

candace-and-kira

Candace Cameron Bure and trainer Kira Stokes (photo via Cameron Bure’s Instagram)

 Aside from gaining inspiration for my workouts, I have found inspiration in Candace  herself, from how she approaches fitness and clean eating and even spiritual health.  Three topics I already have in common with her.  Her approach to how she keeps her body lean and how she looks at her muscle and her strength is refreshing and it’s nice to actually see and hear a celebrity talk about it all and show how much dedication it takes her to keep her body in tip-top shape.  Especially when so many celebrities make the claim “I eat whatever I want and don’t work out.”  Pffftt!!

candace-cameron-3-times

Via US

Although Candace Cameron Bure is a celebrity and she has personal trainers and has appeared on Dancing with the Stars where she spent endless hours each day for endless months dancing non-stop, she is also a woman who has worked incredibly hard to get to get and keep a strong, toned, lean body.  Believe me – that takes work!  And, again, I find it inspiring that she has been so inclined to share her journeys with us, the public.  Through her books and her social media accounts and her television appearances, she has been delightful in showing us that if you set a  goal – and work for it – it can be reached.

And what’s even more delightful, and something I have found truly inspiring since I was a pre-teen, is that when she was a young actress and already a very public figure, she never had issue with her body – even, as it has been stated, when other people had. She was a great role model in childhood and continues to be a role model in adulthood.

I will continue to find inspiration from her.  Where do you find yours?

~FB

Instant Results

I saw this meme the other day on my Facebook feed and I thought how true it is and has been for many of us.

instant-results

We’re just entering our second week of 2017 and, as most people do, many of us have also made New Year’s Resolutions.  (Have you?  Tell me about them.)

I almost never make resolutions for the new year because I know I’m more than likely setting myself up for failure.  (Stop swearing.  Yeah right!)

Instead, this time I have have made the decision and commitment to work harder on my strength training this year.  For Christmas I had received a free-standing boxing bag, something I have wanted for a long time.  I was ecstatic Christmas morning.  And I have been utilizing it this past week like crazy.

In addition to the boxing, I am going to continue to my strength training in the gym (and at home) with lifting weights and, hopefully, continuously increasing the weight.  Of course, this part will depend on how my back fares.  I wretched it again just this morning while shoveling snow.  Sometimes I feel like it’s never going to heal.  But, that being said, I will work on my strength while doing my best not to injure myself any further.

work-for-it

My Whole 30 60 (I am aiming big this time) also starts tomorrow morning and I have been so excited to get going.  Don’t get me wrong, I am going to miss chocolate and those dreamy peppermint mochas, but I know how wonderful I feel when doing a Whole and committing myself to completely clean eating for 60 days has me on edge in all the good ways.

But see – this is the point of this post.  Instant results would be fabulous!  But it’s just not realistic.  Oprah said years ago on her show that if there were a pill out there to make her lose weight she would be on it!  But, unfortunately, there is no magic pill. You have to work for it.  You have to.  The only instant result you get is making the choice to change your life.

That’s right, in one instant you can change your life.  You can commit yourself to a better lifestyle – to eating cleaner, to sleeping more, to getting enough water to drink, and to exercising.

30-minutes

Even 20 minutes a day can change your life!

Many years ago, when I was overweight and at my heaviest, I made that commitment. And, as you know, I haven’t looked back.  I have changed my life.

At first, I had a hard time getting through my workouts.  I was panting and huffing and puffing.  I could barely get through three minutes.  But I kept at it and I worked my way up to 10, 20, 30, 60, 120 minutes.  I have often said that 20 minutes a day can change your life  and I stick by that.  You do not need to spend hours upon hours in the gym.  But you do have to do something.  Start off with a goal of even 5 minutes a day.  Work your way up to 10 or 20 minutes over the weeks.  See how different you feel, how easier it is to breathe, how harder you can go.  Feel the difference in your body and how your clothes fit.  Commit yourself to one month.  Give yourself 30 days of eating better and working out even 3 times a week.  I challenge you* to do that. Thirty days is not a long time.  But those thirty days can change your life.

You have to work for it.

~Fit Bitch

*Anyone accepting my challenge, please feel free to comment or email me and let me know you’ve accepted the challenge, or if you want fitness tips, instructions, workout ideas, or nutritional advice/healthy eating coaching.

Sleep

A few years ago I wrote a post on Sleep and how it affects your health and weight.  At the time I was still battling insomnia, although not as bad as it had been several months before.  And I had discovered that my lack of shut-eye affected, not only my sanity and ability to function like a normal human being, but also my weight.  As my sleep cycle decreased, I watched my weight increase.  I was frustrated on so many levels, but eventually, sleep came easier to me and I finally got back to a semi-normal amount each night.

As I noted in that post, our sleep norm is down to an average of 6 hours per night from the norm compared of 7 hours per night 10 years ago, and 9 hours per night compared to the norm at the turn of the century.  (I’m not an expert, but I can almost guarantee that with the increase of social media, the average rate of sleep in North Americans has decreased from 6 hours per night since I wrote that post three years ago.)

Sleep deprivation has shown to 1. affect the release of cortisol (a hormone that regulates appetite), which can leave one feeling continuously hungry, and 2. increase fat storage (your sleep loss can affect the way your body metabolizes carbohydrate, leading to excess blood sugar, promoting the overproduction of insulin, leading to fat storage).

Fortunately, as indicated in my original post, there are many great ways to ensure you get a good night’s sleep and well rested (stay away from caffeine, don’t exercise right before bed, etc.).  This time around, my very first suggestion is likely, in this day and age, the most important:

  1. UNPLUG!  Social media is terrific for catching up with friends and staying in touch, but honestly, I think it’s killing us slowly.  So many people are worried about what they might miss if they disconnect from Facebook, Instagram, Twitter, etc.  Even for just a few hours.  And therefore, are online all.night.long. If you want truly want to get a decent sleep, I suggest logging off your accounts and shutting down at least a good hour before hitting the sack.  Seriously, if you are that much of a social media junkie, then you likely need a detox anyway. Log off computer, turn off the TV, shut down your phone (or at least put it on media silent) so that your brain can unwind from all that garbage.

    plugged-in-sleep

    Turn it off!  Snapchatting your “fake” sleep look is not as important as getting the real Zzzzs.

  2. RELAX.  Have a warm bath, read a book (one of my favorite ways to wind down), meditate, have some conversation. AND FINALLY:
  3. CHECK YOUR MATTRESS Often we become so accustomed to our beds that we don’t realize how really terrible our mattresses are, and that they could verily be the reason our sleep pattern is so poor.  We wake up with aching backs, stiff necks, and zonked out, yet we continue to sleep on the same old mattress each night.

LEESA has some pretty terrific mattresses and other products out there that they call “a Universal Adaptive Feel™ that adapts to all body shapes and sizes and all sleeping styles. This is particularly useful for couples, as each side adapts differently to each partner.”  This is pretty perfect.  Think about how many times you wake up in the night because your partner is dipping the bed.

You can also check out The Sweet Home’s review on why Leesa is the best foam mattress around!

If you’ve noticed your rate or quality of sleep is suffering and your weight is changing (and not for the better), it is worth it to evaluate your sleep pattern.  If you feel you are getting enough sleep but you still wake feeling groggy and tired, perhaps it is the time to check out a new mattress or pillow.  Or, you can even look at how you are sleeping: are you facing the right direction, etc.?  I know not everyone believes in Feng shui (a Chinese philosophical system of harmonizing everyone with the surrounding environment), but it may be worth checking out.  If you’re used to your head facing north, flip yourself around so that you’re facing south.  Seriously: don’t knock it ’til you’ve tried it!

In the meantime, you can also check out Leesa’s the tips below on how to become a morning person.  And may you have sweet dreams.

sleep-graphic

~Fit Bitch

Why I’m Waiting to do the Whole 30

whole30header

If you have been reading this blog for a while you will note that I love the Whole 30 program.  Seriously, I am absolutely in love with it.   (If you’re not familiar with the program, go check out the website: Whole30.)

I love the food I get to eat and the way I feel when I’m doing it.  And I love how proud I am when I’ve finished it.  In fact, I love it so much that I’ve been super excited to get started on a Whole 30 in early 2017.

I’ve noticed that there are currently tons and tons of challengers out there – all who started their programs on January 1st.  And I applaud them.

Me, however, I have opted to wait a week.  Because I’ve done the program so many times over the last year and a half, I know that if I had started on New Year’s Day I would have been setting myself up for failure.  With so much “junk” in my system throughout the month of December (wine, chocolate, cookies, wine, wine, wine), I knew that I would need to ease my way out of Christmas goodness for a good week before jumping into my 30 days.  Which, by the way, I am hoping to turn into a Whole 60. *fingers crossed*

I didn’t eat terribly the entire month, but I did have way more sugar than I normally would.  I mean, everywhere I looked there was chocolate.  And I had more wine date (with and without others!) then necessary.  In fact, I have had more wine in the last month than I have had in the last 3 months.  (And that’s still not saying a lot.)

This week I have been omitting most of the holiday garbage…limiting the chocolate, omitting the other sweets, cutting out down the wine.  And by the weekend, I will have all of it out of my system.

I am really stoked to get going on this though.  And, to top it off, my boyfriend bought me the Whole 30 Cookbook for Christmas and intends on trying the program with me this time.

Whole30Cookbook.png

Another fitness wish come true.  🙂

I really encourage anyone who is planning to do the Whole 30 to read the book.  Spend the money and read it.  It’s worth it.  It may change your life!  I have truly benefited from this program and I think everyone can go clean for 30 days – even just once.

The basis of the program is to eliminate food cravings, sugar dependency, and systemic inflammation.  “Think of it as a short-term nutritional reset, designed to help you put an end to unhealthy cravings and habits, restore a healthy metabolism, heal your digestive tract, and balance your immune system.”

This is not a cleanse – that’s what you have a liver for.  This is a program to help you rid yourself of all the garbage that is unnecessary in our current diets and destroy the sugar dragon.

If you’re interested in the program, definitely check out the website or the book.  And if you have any questions about my experiences with it, please send me a note.

~FB

 

 

Results May Vary

Happy New Year Fitness Peeps!

The other night, while rockin’ it at the gym, I had an epiphany.  And I decided that 2017 is going to be another spectacular year.

I’ve been working really hard this past year on my strength training and in this upcoming year, I am going to make defining my muscle tone an attainable goal.  In fact, in helping me do so, my brother and sister-in-law got me a freestanding boxing bag…. just like this one:

boxingbag

Fitness wishes do come true!

So, now I can box my sweet heart out without having to leave the house (although, I still do love to attend a class), in addition to teaching my classes, hitting the gym, running, and attending my ritual Thursday night Zumba class.

Now, all that being said, I know that I do need to set attainable goals.  I’m getting older and my body and metabolism and hormones change.  It’s not as easy to lose weight as it once was.  So, my goals really need to be realistic.  But there’s no reason why I shouldn’t be able to hit them….or to strive for them.

And you can too.  You can make 2017 your best year ever.

Set yourself some goals.  Make notes on how you will change your lifestyle so that you can, indeed, change your life.  Will your “resolutions” include working out more, eating less, strength training, finding your spirituality or mental clarity, becoming more social?

Just remember that no matter what you decide and what you aim for – your results will not be the same as your best friend’s or your running buddy’s or your partner’s.

results-may-vary

You will likely not end up with the same fit bod as your favorite celebrity (although, you never know – maybe it will be better!).  Whatever you do, make sure you’re making changes for you.  For better health and for longevity.

And as always, remember:  You’re Worth It!

~FB