Goal Reaching

A few weeks ago I was interviewed by a young woman for a small piece she was writing on inspiration and Goals.  I thought I’d share it with you.  

18 Again

1. During your life so far, what has been one of the biggest goals you’ve set that you were able to achieve?  I have always had issues with my weight…growing up as the chubby girl.  Overcoming a weight issue has been a goal since I was a child.

2. What did you have to do to accomplish that goal? I began working out regularly and eating better and making better choices in my life.

3. Where did you get your inspiration? I saw a photo of myself one day and did not recognize that it was me.  The girl in the photo was very overweight and I couldn’t believe it was me.  I inspired myself in that moment to fix my life.  I started an exercise program when I got home that evening and have not looked back.

4. Were there any obstacles that got in your way? If so, how did you handle that? What about people? Were there any people who discouraged you while reaching for your goal? I have a heart condition and was told when I was in my teens that I would have a pacemaker by the time I was 30.  I was worried at first about how vigorous exercise might harm me, but in all honesty, my heart is nice and healthy now that the extra weight is off.  I still struggle with it on occasion and it is genetic, but at least I don’t have to worry about jeopardizing my health myself.  As for people…there are always people who want to see you fail.  I still come across those people in my life.  But the worst was a “friend” who told me to stop losing weight because I “look sick”.  It’s funny how she never commented on my weight when I had an extra 60 pounds on me.

5. Did you ever think about giving up? If so, how did you overcome that feeling?  I never thought about giving up. I knew what I was doing was benefiting my life.

6. When you achieved your goal, how did it help you in life? Or what is life like now that you have accomplished your goal?  Once I reached my goal, I looked into how I could help others reach theirs.  I got certified as a personal trainer and as a nutrition and weight loss coach.  I now teach boot camps and other classes and coach people one-on-one.

~Cheers

PS (Thank you Lilly for this.  <3)

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Push-Up Challenge Update (I Still Hate Them)

As you may know, this year I have been participating in a Push-Ups challenge.  For the entire year.

First, I committed to doing one hundred push-ups every day for the month of January.  Then I continued in February by committing to 50 push-ups every damn day for the rest of the year.

I hate push-ups.  I STILL hate push-ups.  But I’ve been doing them.  Consistently since January 1.

Pushups

And I was getting really good at them.  I was flipping them out without a hitch.

Then back in March I (somehow – not push-up related) injured my shoulder.  In fact, I injured it quite badly tearing the rotator cuff in two places.  And now, 6 months later, it’s still not any better.  I’m finally in physiotherapy for it.  I’ve seen a couple of doctors, had an x-ray (pointless, BTW), and was prescribed some medication.  None of it has helped.  I have another appointment with a doctor in a few weeks, but for now it’s just pain, pain, pain.

And ripping out those stupid push-ups was almost nil for a while.  But I found a way to do them that does not cause me pain (or a lot of swearing!) and for months, I have been practicing modified push-ups with a shoulder rotation.  Now I’m sort of back to the point where can use more body weight and do a few that way, but after about a dozen or two, I have to break or go back to a modification.

But, I will continue with my challenge of 50 push-ups each day until the end of the year.  And you should consider doing them too.

Here are 5 reasons (there are many more!)why you should being incorporating push-ups into your daily activity – even if you’re not exercising regularly:

  1. Builds Upper Body Strength: you can build upper body strength without having to use a ton of weights. Push-ups target the shoulders, pecs, and triceps which will develop a strong and defined upper body.
  2. Strengthens your core: most people don’t know that a strong core is key to a push-up. Ever wondered why your hips sag or hike during your push-ups? Your abdominal muscles are acting as stabilizers during the push-up just like they would in a plank.  Weak abs = poor push-up form.
  3. Increases energy quickly: Sure does! Popping off a few push-ups can immediately boost your energy, increase circulation, fire up the brain, and heat the body .
  4. Increases Bone Mass: Bone mass naturally declines with age, which can leave bones prone to fracture. It’s crucial to perform weight-bearing exercises to keep bones strong. Since pushups strengthen major muscle groups as well as the wrists and elbows, your risk of injury will be reduced because you‘re keeping these body parts strong.
  5. Weight loss: Since the push-up is a total body movement it will increase your heart rate quickly and, in turn, can/will/should/may result in burning more calories, promoting weight loss and overall improvement in your body composition.

~FB

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:

Whole 30

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.

Whole30 Reset

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.

Rest Day2

I mean, if I’m being completely honest….

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).

RestDay

Eye Health

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.

Eyes

Be proactive and take care of your vision.

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?

~Cheers

 

 

Welcome to 2018 – This is YOUR Year

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!

2018 Gym

Saw this in someone’s feed and stole it.

Cheers and good luck!

~FB

If It’s Too Good to be True…

My social media feeds are sometimes flowing with sales pitches for things like skinny wraps and magic teas and this and that – all for the benefit of losing weight.  Let’s be real people – if it sounds too good to be true, it probably is.

Most of these products want you to either eat or drink nothing for days, all while boasting “you’ll lose 10 pounds in one week!” or “Drop a dress size over night!” <– WTF??  Seriously?  This one’s not gonna happen.

BULL SHIT

This post was in my Facebook feed a while back and the so-called story behind it is that she spend hundreds of dollars on skinny wraps and greens and all that jazz and ended up like this.  I.Call.Bull.Shit!

Whatever happened to not putting all kinds of shit in your mouth and actually working for your weight loss.

Put down the cookies.  Put down the beer.  Get up and go for a walk or to the gym or to a class.

Those “magic” products aren’t really going to guarantee you lose weight AND CERTAINLY aren’t good for your health.  (And let’s be freaking honest – any weight that you may lose is going to be water weight – especially if you’re drinking teas or sweating if off in wraps! You’ll gain it right back.).  And those products that boast “cleansing” or “detoxing” – um, you have a liver for that!  Seriously.  Don’t waste your money.

Skinny Wrap

No, airhead, you should have not eaten that whole bag of chips and laid on the couch all day – you SHOULD HAVE gotten some exercise and had a healthy snack.

Instead, look at YOURSELF as an investment and if you really want to slim down or get healthier, invest in yourself – whether it’s money or time or effort.

Remember when Oprah said there is no such thing as a magic pill to make you lose weight because if there was she’d be on it.  Well – she’s right.  There is not.  You have to work for it. And working for it means watching what you eat and making better decisions about your food choices and finding the time to exercise.  Even if it’s for only 20 minutes a day.  How many times do I have to say it: twenty minutes a day can change your life!

The next time you’re inclined to spend some hard earned cash on a quick fix wrap or tea, reconsider.  Use your money wisely.  Invest in yourself and make some real changes that will benefit you long term – not just for the quick fix.

You’re worth it.

~FB

 

Start

Happy Monday Morning!!

Today is the start of a brand new day…and week.  So why not make the decision that today will be the day you change your life.

Bad Workout

Deciding to start a fitness program or healthy lifestyle does not mean you have to commit to running a marathon or hitting the gym every day or signing up for an intense boot camp class (though, you’re more than welcome to come to mine!).  You can start your brand new life by going for small walk around your block or adding in the Commercial Break Workout to your TV watching routine or even, since it’s summer, going for a swim.

Just do something.

I promise you that if you started adding a little fitness (and healthier eating) into your life your body will thank you.  And soon enough, your body will crave it.  Chances are you will feel more energized and happy and excited…and proud.

So, Happy Monday!  Make today the day you change your life.

~FB

 

 

 

 

 

 

 

 

 

Triumph

Personal Triumph

Many of my days are spent thinking about my workouts.  My next workout.  Sometimes I am so darn excited I can’t get it out of my head.  I’ll spend my entire work day anticipating getting to the gym.  And I love my job, so it’s not like I’m watching the clock for the day to end so I can get the heck outta there, I just really, really can’t wait to get to my happy place.

Let me clear, the gym is not my only happy place, but it sure does change my mood!

How I feel about the gym these days is a lot different than how I felt years ago when I wrote about my addiction to exercise.  Back then, though it was just a couple of years ago, it was an addiction.  I was obsessed with when I was going to exercise next and was working out several times a day, every day.  Now, I’m just excited about my fitness goals and the tasks in front of me and how I feel after I’ve completed the workout.  I’m not dissing my workout goals when I was addicted because I had great goals and I thoroughly enjoyed my workouts.  I think my biggest problem then was that it was controlling me and almost every move I made.  (Cue The Police’s Every Breath You Take.)

These days when I plan a routine for the gym – or even for one of my classes – I’m taking my fitness to new levels.  I’m taking on tasks that I never thought I’d be doing – or interested in.  And when I’m finished, when my time is finally up and I’m ready to leave, I am usually quite pleased with how my time was spent and with what I accomplished.

No regrets

~Cheers

 

 

 

 

 

Fitness Favorites

I was recently asked what my absolute must-haves are when it comes to working out – what items I can absolutely not live without when it comes to exercising.

WATER

Water

This girl needs to stay hydrated.  I usually go through a couple of bottles of water when I’m at the gym.  I’m constantly guzzling because I’m sweating so much (it’s super hot at my gym) and I’m always trying to quench my thirst and dry mouth.  I try not to drink too much at once to avoid stomach aches, but when I’m at the gym I’m usually there for a while and going all out and water is definitely a game changer.

COOL AIR

Fan

via Daily Mail

I cannot stand being hot when I am exercising.  I find that if I am overheating I am not crushing my workouts and just feel gross.  I tend to run hot when I exercise, so I like to ensure that I am being cooled down efficiently.  So, in addition to replenishing my water intake, I also like to ensure that I can keep cool – either with multiple fans, open windows, or air conditioning.  If I’m at the gym then I usually hog the oscillating fan(s) and also make sure the overhead fans are so (I’m nagging for air conditioning).  If I’m working out at home I usually have the windows open or the AC on (if it’s summertime).  And if I’m teaching a class I take advantage of what’s available (inside = fans or AC / outside = shade and hopefully a slight breeze).

MUSIC

iPod

I 100% need my iPod when I’m working out, especially if I’m running.  The right song can keep me going.  (My song of choice for my run lately has been Anyway You Want It by Journey.)  When I ran my first 10k a few years ago I ran along to Born to Run by Bruce Springsteen on repeat.  It kept my perfect pace.  If I’m strength training I will put on a random play list and let the iPod work its magic.

HAIR GEAR

hair ties

This includes hair ties, headbands, hats, and bobby pins.  I have naturally curly hair and a whole heckuva lot of it and it is constantly in my face.  It is my second biggest peeve when I’m working out – right behind being hot.  I can’t stand little fly-away hairs in my face so I try to make sure I have what’s necessary to keeping my Wookie-do out of my eyes.

FITBIT

FitBit

I totally had buyer’s remorse when I first purchased my FitBit, but now I am addicted to it.  I love being able to track my steps, my distances, and my heart rate when I’m working out.  I picked up the HR Charge specifically to keep track of my heart rate. Since I have a heart condition, I figured it would be interesting to track the pattern and BPM and anything else that would correlate.  I also love the step challenges – within a group or simply on my own.  I am very aware of how active I am throughout each day and honestly make more of an effort to get up and move – especially if I have been sedentary for too long.

APPs

Aaptiv

I’m really not an app-y person when it comes to my exercise routine.  I’m fairly rogue that way.  I’ve downloaded apps in the past and rarely utilized them.  But one great new app I’ve reviewed is Aaptiv.  Aaptiv is an on-demand audio fitness app that combines the guidance of a trainer with the perfect playlist.  If you are considering a fitness app as part of your routine, you should definitely check out Aaptiv.

Aside from proper footwear and a good sports bra, that about does it for my list of workout must-haves.  What are some of your favorites?

~FB

Muscle Building – Biceps & Triceps (Guest Post)

 

Muscle Building: Bicep Arm Exercises 
(OR: Muscle Building Exercise for Bicep Arm Muscles)
The logic of working on smaller groups of muscles like biceps after the group of larger muscles like shoulders, back, and triceps is taught by the workout experts since long the masses have been building their bodies.
It ca be sensible teach if without working on your large muscles you have ever worked on your arm muscles.  Such intensive workouts can pump up your arms if you train them exclusively.
Bicep – Tricep Arm Symmetry
Through the development of bices, triceps are equally important to minimize injuries and
optimize performance even if they are opposite muscle groups.  Still fitness enthusiasts and
bodybuilders usually focus on developing biceps more than triceps.  The reason behind this differentiation is that being on the front and centre of the arm, biceps are more viewed than triceps. But the development of triceps can also not be ignored as their weakness can cause problems for shoulders and arms.  So while doing exercises you will have to maintain a balance between bicep arm exercises and triceps exercises. You can emphasise slightly more on biceps than triceps.
Use of good form, alternate use of workout order, concentrating on feeling the work of
the muscles are some of the points to be focused upon while performing bicep arm
exercises for few days and then doing triceps exercises.  You can also avoid doing chest, back, leg and shoulder exercises before and after doing bicep workouts. You should select suitable weights for each exercise so that you can use them in all the reps without fail. You should also take a break for 1-2 minutes between two sets of exercises.
Make sure to have your bicep – triceps symmetry (this article will only focus on
some of the intensive biceps arm).
Bicep Arm Exercises
1. Barbell curl:
While using the EZ-bar for these exercises you should ensure to squeeze the bar to
your optimum power to activate every fibre of your muscles all-through the sets.
Lower the weight after each repetition instead of allowing them to fall.
Barbell
You should use your entire potential to perform the next rep after once lowering the
weight. You can leave the barbell after completing 8 repetitions.
2. Dumbbell Curl:
This exercise will be performed by each arm one-by-one to focus on the biceps of
individual arm. This training schedule will help in providing you a balanced
appearance along with preventing the imbalance in the strength of both the arms.
barbell2
While lowering the dumbbells you should take your time as you will have to move
your body eccentric.
3. Biceps Cable Hammer Curl:
In order to providing constant tension to the muscles you are working, you may not
spare any fibre of your muscles. You should not allow your elbows to come forward
or flare out while starting to lift the cable hammer.
Bands
The upper-arms should be kept confined where they are. The ends of the rope should
be separated after curling the rope fully and take a pause before performing for the
second time.  You can reduce the weight after completing these sets at least for minimum of two times.
4. Incline Inner-Biceps Curl:
Your biceps are actually two heads with different points of attachment. The
longer head is attached over the joint of your shoulder to keep your upper arm
in proper position as compared to your body while doing curl exercises for biceps.
Press
During this exercise your bone forming joint at the elbow and shoulder will get behind
your body while providing maximum stretch to the longer head. The longer head of
the biceps will be stretched more if your bench is more horizontal.
5. Squat Concentration Curl:
While working on energy hungry larger muscles of your lower body, this exercise will
hit your biceps to reveal chiselled arms by helping in burning your calories. You can
use a pair of not so heavy dumbbells while standing with your feet apart to shoulder
width.
Kettle
Now, squat by pushing your hips back so that your thighs become parallel to the floor.
You should press your elbows against your inner thighs while keeping your bodyweight on your heels and your palms should face each other. Now lower the weight for 30-60 seconds and curl.
Conclusion
These bicep arm exercises can help you in building your bicep muscles more effectively. If you have weaker arms, then you should do some harder and more intensive bicep and triceps exercises twice a week to instigate new growth in them.
References:
Images: stock from Bigstockphoto.com
1. ID: 178380595
2. ID: 153169523
3. ID: 118992017
4. ID: 149286740
5. ID: 167393702
Bio:

Douglass2

Douglass Hameldon

CEO/Editor in Chief of FitnessPurity®.

Hi, I’m Doug. My job is to help people reach their fitness goals with easy-to-follow guides, and to overcome any obstacles along the way. Visit my site for more information.

http://www.fitnesspurity.com

My Saturday Morning Workout

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

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

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

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

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

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

weighted-jump-rope

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

Oustide jump rope

This was basically me this morning. (via Yahoo)

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

boxingbag

Just call me Rocky Balboa

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

Squat Row

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

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

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

Suspension Candace

Candace Cameron Bure (and Kira Stokes) via Instragram

Norman Reedus Suspension

Norman Reedus via Men’s Fitness

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

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

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

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

~FB