Tag Archives: Inspiration
Tags: broken heart, eat clean, eating clean, eating colors, eating healthy, Fitness, fitness and nutrition, fitness tips, fitspiration, health food, Healthy Choices, healthy eating, healthy food, healthy living, healthy snacks, heart conditions, Inspiration, pets, staying healthy, staying on track
If you recall from my previous post, I noted it’s much easier to have success with your fitness/weight loss/health goals if you make a plan and make a commitment. I know, personally, that if I say I’m going to do something, I may not always follow through with it. But if I commit to something, I am committed 100%. So, here are my commitments for 2018:
To kick off the new year, I’ve committed to another Whole 30 – which begins TOMORROW. As always, I’m super excited to start another Whole 30 Program. I have over-indulged in my fair share of chocolate this Christmas season, and I really need to slay my sugar dragons.
I began preparing for my 30 days late this past week. I got my grocery shopping done and spent part of the weekend eating clean meals. My fridge is organized and the chocolate is going into cold storage. I have been waiting to get started and now I’m more than gung-ho. I know how great I feel during and after my 30 days and I know the chocolate will be there later on down the road if I really feel the need to have some. But, for the next 30 days, I’m committed to clean eating and drinking.
Gym Routine and Workouts and Rest
Fortunately, I don’t really ever need to push myself to exercise. In fact, I’m eager to do my workouts and, it seems, it’s often all I think about.
In addition to my boot camps, family fitness classes, and attending Zumba, I have regular gym sessions (I often exercise more than once a day – splitting my days with lifting in the morning and cardio/boot camp in the evenings). Therefore, I sometimes get through a work day on 3-5 hours of sleep. And, let’s be honest, that just isn’t enough. Although I am fully functional on just a few hours of sleep, I am committing to resting more in 2018. I am going to let go of my fear of missing a workout and spend time relaxing (and snoozing).
A few years back I had eye surgery. It was a gross surgery where my eyeball was cut into and a membrane was scraped out. Although, my vision in that eye on it’s own has not improved (and may never), my vision with both eyes together is still better than 20/20. That being said, I’m constantly fearful that the sight in my good eye will go and I’ll be SOL. If it happens, I won’t be able to read and my driver’s license will likely be taken away.
I have been as proactive as I can be, but the issue with my “bad” eye was such a fluke that there really is no way to prepare for or prevent the same thing happening in the other eye. However, I am careful with my eyes and I do what I can to ensure my eye health is up to par. I keep drops in my desk at work and at home, I always have my sunglasses on during the day, even in the winter, and especially with all this snow in Nova Scotia so as to prevent Photokeratitis – or snow blindness. In fact, I have several pairs of sunglasses with different UV protection and different shades of protection so that I have a pair to go with every weather condition. And I already have my next appointments set with my eye surgeon/check-ups.
Although I don’t wear glasses or contact lenses, Warby Parker now offers a Prescription Check App that allows an eye doctor to assess your vision and provide an updated glasses prescription. If you are someone who wears glasses, or just want to have your vision checked out, then it may be worthwhile checking out this app.
So that’s my short-list of my commitments for staying on track this year. What’s on your list?
Posted in #fitspiration, #inspiration, #motivation, #Ownit, accomplish, balanced diets, being fit, bootcamp, elimination diets, exercise, fitness classes, fitspiration, fitting in exercise, healthy eating, healthy living, inspiration, staying fit, Uncategorized, working out, Zumba
Tags: #whole30, #wholefoodchallenge, clean eating, commitment, eating clean, eating healthy, exercise, eye care, Eye surgery, grocery, health, healthy, healthy eating, healthy lifestyles, healthy living, Inspiration, lfting, lifestyle, lifestyle changes, make a committment, make better choices, no sugar, rest day, sleep, sleep for good health, sugar dragons, sugar free, Warby Parker, weight lifting, weight training, Whole 30, working out, workout
It’s a brand new year, which means the resolutions have been made and people are out in abundance to make this year their best year ever.
Diets have been started, gyms have been joined, pacts have been sworn to. And while I’m hoping that most of you will have success, some of you will fail. Why? Because plans aren’t being made.
I never make resolutions for the New Year when it comes to fitness and health. I may make other resolutions, such as reading more, watching less television, spending more time with friends, etc. Those are the resolutions that are easy to keep. Because they’re easy. Changing your health and lifestyle doesn’t come easy for many. It didn’t come easy for me at first. Mostly because I wasn’t being honest with why I wanted to “change my life”. (In complete honesty, I didn’t want to change my life, I just wanted to stop being fat.) It wasn’t until I made the commitment to change my life and improve my health – for me (and not for the New Year) – that things started shifting for me. I made a plan and I stuck with it. Why? Because my lifestyle was becoming detrimental to my health. I wasn’t exercising and I was eating crap and I have a heart condition to worry about. I didn’t want to die from a heart attack before I turned 30. That’s when I made the commitment to and for myself.
I wholeheartedly want you to succeed in your resolution. But, instead of calling it a New Year’s Resolution, why not calling it a Lifestyle Change or a 2018 Commitment? And instead of making a resolution, why not sit down and plan out how you will improve your health this year? What will you do? Make a list:
Will you commit to: Working out 3 days a week?; Creating a grocery list to include only the good stuff? Plan your meals in advance? Trying and sticking with a fitness class for a full session? Eating clean? Quitting smoking/drinking/binge watching tv?
Think about what you want to accomplish. Do you want to: Improve your overall health? Sleep better? Eat more veggies? Lose weight? Get stronger? Run your first 5/10K? Have mental clarity?
Once you know what and why you want to accomplish, and you commit to your new life changes, your rate for success goes up.
And for all of you who are old pros at this, be sure to support those around you. Encourage those in your circle to continue to eat better, exercise, sleep more, log out. Welcome the newbies to your lifestyle.
And don’t be a dick in the gym! We were all the newbie at one point. For some, stepping into a fitness room for the first time is intimidating enough. Be friendly! A smile goes a long way!
Cheers and good luck!
Posted in #fitspiration, #inspiration, #motivation, #Ownit, accomplish, balanced diets, being fit, benefits of exerxise, exercise, fitness classes, fitspiration, fitting in exercise, healthy eating, healthy living, inspiration, running, staying fit, Uncategorized, working out
Tags: #newyearsresolutions, changing your life, commitment, committment, exercise, Fitness, fitness and nutrition, fitness community, fitness tips, gym, gym etiquette, health, healthy, healthy lifestyle, healthy living, Inspiration, lifestyle, lifestyle changes, make a committment, make a plan, make better choices, making change, new year, New Years Resolutions, success, tips, workout
Christmas is often seen as the season of indulgence. There are an excessive amount of parties and dinners and get-togethers and functions – not to mention Christmas dinner – and with all of that, there comes large quantities of food and drinks. Whether it’s chips and dips and beer or a buffet with an abundance of rich desserts and cheeses and wines, there is likely something that
will can entice even the strongest-willed guest.
So, in order to do your best at not over-indulging (or gorging yourself) this Christmas, here are some of my best tips:
Make a Plan. Don’t start the season off without knowing exactly how you will approach it. Look at your calendar and figure out when you can get your workouts in – even if you can only spare 20 minutes. Utilize that time to make the workout count! Making a plan also comes into play when you’re preparing to feast. If you are attending a holiday party where you know there will be lots of decadent foods served, plan your meals and eating routine around that. Have a lighter lunch or dinner* or have a healthy snack instead of your regular meal if you will be eating later at an event. If you really have the will power (or discipline) you can always prepare your own snacks to take with you to a holiday party – that way, you’ll know exactly what you’re eating and won’t go over your portion. *You can also prepare a nutritious meal at home prior to going to your event. This will prevent you from overeating or eating excessive junk at the party. And again, this way you will know exactly what you’re consuming.
- Commit. If you commit yourself to staying healthy during the holidays, stick to it. This does not mean committing 100% (although, how fantastic would that be?), but why not commit yourself 80-90%. If you’re not able to get to the gym 4 times per week during the Christmas rush, why not commit to getting there twice a week? Or saving your gas and working out at home 3-4 times per week. There are ways to compromise while (sort of) sticking to your plan.
- Challenge Yourself. If you are going to be working out less during the holidays, make sure your workouts count. Adding in strength training (you should be doing this anyway), plyometrics, HIIT workouts, or something out of the ordinary can rev up your system and help you in burning more fat than your regular workout. There are so many other ways to do this easily – increasing the intensity on your treadmill or elliptical, holding your yoga pose longer. Whatever it is, make sure it’s challenging you and see the difference.
- Eat Breakfast. I cannot stress enough how eating a well-rounded, healthy breakfast can change your life. Protein and the right carbs can be a game-changer for your entire day. People who eat breakfast are less likely to overeat during the day.
- Don’t Drink (All) Your Calories. Have a glass of wine or punch or a beer – just don’t overdo it on the booze or eggnog or cider. Holiday party drinks are almost always loaded with sugar or fat. So be on the lookout for that and sip wisely. In addition to this, making your own java can help save you calories – and money. Brewing at home as opposed to purchasing overpriced, over-sugared coffees/mochas/lattes/etc. will help you monitor what’s going in your body and what’s coming out of your wallet.
- Don’t Punish Yourself. If you’re at a party or a dinner and there is something you really want – eat/drink it. Just limit yourself. You don’t necessarily have to eat the entire plate of cookies, but you can have one. Enjoy it. Savor it.
- Don’t Forget that Christmas/the holidays are not all about food. Christmas parties and family gatherings are also about being social and spending time with friends and loved ones. So, step away from the buffet table or the chip bowl or the bar and indulge in the conversation, listen to the music, sit by the fire. Mingle, tell stories, and Enjoy Yourself!
Posted in #fitspiration, #inspiration, #motivation, #Ownit, accomplish, balanced diets, being fit, benefits of exerxise, Christmas, exercise, fitspiration, fitting in exercise, healthy eating, healthy living, inspiration, staying fit, Uncategorized, working out, working out at home
Tags: 25 days of Christmas Challenge, Avoiding holiday weight gain, Christmas, Christmas parties, Christmas workout, clean eating, exercise, healthy, healthy eating, healthy living, Holiday drinks, Holiday parties, holidays, Inspiration, lifestyle, nutrition, overall healh, overindulge, party food, Preventing holiday weight gain, social health, staying healthy during the holidays, tips to avoid gaining weight during the holidays, working out
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.)
Thank you Elysium for providing this great infographic and for including my post.
Tags: body, changing your life, Elysium, Elysium.com, energy, exercise, exercising, Fitness, food, Guest post, health, healthy, healthy lifestyle, healthy lifestyles, healthy living, Inspiration, life, lifestyle, lifestyle changes, making change, metabolism, sleep, soul, Star Wars, wellness
I am a huge pumpkin spice fan. Huge. In fact, I look forward to this time of year – all the time! I am obsessed with everything pumpkin and I love me a good pumpkin spice latte.
That being said, although I love a good PSL, they aren’t the healthiest option and are loaded with sugar (and who knows what else!). So, if I deem myself favoring one, it is definitely a treat. In the meantime, if I feel like I want to partake in the seasonal goodness, I make my own healthier version of a Pumpkin Spice Latte (I made one this morning).
Here’s what you need
- 1 cup milk of choice (I used unsweetened vanilla almond milk)
- 1-3 tbsp pumpkin purée (I went on the side of 3 tbs)
- 1 tsp of pure vanilla (not vanilla extract)
- ⅛ tsp ground cinnamon
- tiny pinch ground nutmeg
- tiny pinch ground ginger
- ½ cup strong coffee
- *1-3 dates
- Add the milk and pumpkin to a small pot. Heat over medium-low heat, stirring constantly with a whisk, until the mixture begins to simmer. Add in the vanilla, cinnamon, and nutmeg (*if you like your latte a bit sweeter, this is where you add the dates. Let them simmer in the wet mixture and they will literally sweeten the pot). Whisk the mixture until it becomes frothy.
- Add the coffee to a large mug, and pour the milk mixture on top.
- If you fancy yourself a Frappuccino type, let both the pumpkin mixture and the coffee cool (make the night before and let sit in the fridge), toss in the blender or Bullet with some cubes of ice and blend away.
If you want to make your drink even fancier by adding whipped cream, make this healthy version:
- One can of full fat coconut milk (Put in freezer to freeze). Once it’s frozen, remove and let sit in room temperature for 30 minutes. Flip the can upside down and open from the bottom. The coconut water separates from the milk (you can save the water to drink or for other recipes).
- Dump the coconut milk into a mixing bowl (or blender) and whip it on high until you get a nice whippy, fluffy consistency. Add in a little vanilla (or a dusting of Stevia or teaspoon of date water if you prefer it a bit sweeter) and continue whipping.
- Add the whip to your drink and dust with cinnamon.
Tags: #whole30, #whole30compliant, #wholefoodchallenge, eat clean, eating clean, eating colors, eating healthy, Fitness, fitness and nutrition, fitness tips, food, Healthy Choices, healthy eating, healthy food, healthy recipes, Inspiration, nutrition, PSL, pumpkin recipes, Pumpkin spice latte, pumpkin treats, Whole 30, whole foods
Happy 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!!
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.
Tags: 20 push-ups a day, 30 Day Challenge, back exercises, challenges, core strength, energy, exercise, Fitness, Full body workouts, fun exercises, Inspiration, lifestyle, push ups, push-up challenge, pushups, stength, toning, training\, working out
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.
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.
Posted in #fitspiration, #inspiration, #motivation, #Ownit, accomplish, balanced diets, being fit, benefits of exerxise, bootcamp, commercial break workout, exercise, fitness classes, fitspiration, fitting in exercise, group workouts, healthy eating, healthy living, inspiration, Marathon, races, running, staying fit, Uncategorized, working out, working out at home
Tags: benefits of exercise, body, exercise, exercise at home, exercising, Fitness, fitness and nutrition, fitness goals, fitspiration, fun, getting started, health, health benefits of exercise, healthy, healthy eating, healthy living, Inspiration, life, lifestyle, lifestyle changes, making change, running, summer, walking, working out, workout
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.
Posted in #fitspiration, #inspiration, #motivation, #Ownit, accomplish, being fit, benefits of exerxise, bootcamp, CanFitPro, certification, exercise, fitness classes, fitspiration, fitting in exercise, group workouts, healthy living, inspiration, races, running, staying fit, Uncategorized, working out
Tags: accomplishments, back injury, BeachBody, boot camp, bootcamp, challenge yourself, challenges, coach, competition, early morning workouts, earn it, encouragement, exercise, Facebook, FitBit, FitBit Cheaters, Fitness, fitness instructor, goals, Guest post, gym, hate mail, Healhy Choices, hiking, Inspiration, lifestyle, nutritionist, Personal Training Certification, race, race season, running, running buddy, steps, walking
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.
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.
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!
Posted in #fitspiration, #inspiration, #motivation, #Ownit, accomplish, being fit, benefits of exerxise, exercise, fitness classes, fitspiration, fitting in exercise, group workouts, healthy living, inspiration, staying fit, Uncategorized, working out
Tags: #Ownit, burpees, cheating, exercise, FitBit, FitBit Challenges, Fitness, group fitness, healthy, healthy living, Inspiration, lifestyle, lifting weights, Step Challenges, steps, walking, weight lifting, working hard, workouts
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