• Home
• Archive
• Ask
• Random
• Rss
• Theme
• Dashboard

I have an honest questions for you…how much time do you spend per week looking at fitspo? Have you ever stopped to actually think about it?

When you look at it, do you wish that you had that woman’s body, her thighs, her breasts etc?  And if so, what do you think that is doing to your ability to ‘see’ yourself clearly? 

I’ve been discussing this subject with my besties lately after I made the decision a while ago to stop posting/looking at fitspo images.  It’s not that I don’t think they are inspiring, I actually think they are great and they have definitely served to motivate me at certain points in my journey to understanding my physique.

However, I have realized that in order to really achieve ALL of my goals and find my own perfect balance, I have needed to completely let go of comparison and I have…and its been amazing…and empowering…and I love myself more for it.

For the last year or so, I have been on a deep journey toward self love in a capacity that I never thought possible and rather than looking outside of myself for guidance, coaching, advice, inspiration etc.  I have been learning to truly ‘listen’ to what my higher self is telling me on all aspects of my life.  

From this place of self love (and trust me this is a journey…it does not happen overnight nor do I believe that I have ‘arrived’ at it or that there is a place of arrival) I am making choices that have helped me heal, transform and strengthen myself in a real way.  As a result of that, I have found my own balance in life and it feels really good.

Just some food for thought. 

Whatever you decide about your journey, take a moment to reflect on if comparing yourself to images of others is helping or hindering you from discovering your true balance.

Oxygen Magazine’s Your Ultimate Body-Weight BURN!

This is one of my favourite 5-move PLYOMETRICS WORKOUT because it can be performed anytime, anyplace, anywhere…in short?  NO EXCUSES!

For this and other great workouts and info, check out Oxygen Magazine

Five moves, no waiting

TO DO: Tackle each exercise in the order shown, following the level-specific guidelines below.

BEGINNERS: Do 6 reps of each move and rest for 15 seconds between exercises. Don’t repeat the circuit.

INTERMEDIATE: Do 10 reps of each move and rest 10 to 15 seconds between exercises. Repeat the circuit once, taking 1 to 2 minutes of rest between rounds.

ADVANCED: Perform up to 15 reps of each exercise, resting 10 to 15 seconds in between. After the last exercise, rest for up to 3 minutes, then repeat twice.

Note: Due to its high-impact motions, don’t try this routine any more than 3 times per week, and always leave at least 48 hours between sessions. 

1. One-legged forward hop

Target Muscles: gluteus maximus, hamstrings, gastrocnemius

Set Up: Stand on one leg with your arms at your sides.

Action: Bend your standing knee, then extend your leg forcefully, pressing through the ball of your foot to propel yourself upward and forward. Land on the ball of your foot, then immediately repeat. When you have completed your reps, switch legs.

2. Tuck jump

Target Muscles: quadriceps, gluteus maximus, gastrocnemius

Set Up: Stand with your feet hip-width apart and your arms extended at your sides.

Action: Reach your arms behind you as you sink halfway into a squat, then extend your legs and leap into the air, bringing your knees up towards your chest in midair. Straighten your legs, land softly on the balls of your feet and repeat immediately.

3. Burpee

Target Muscles: gluteus maximus, hamstrings, deltoids, abdominals

Set Up: Stand with your feet hip-width apart and your arms at your sides.

Action: Bend your knees to squat low, placing your hands on the ground in front of your feet [A]. Next, jump your feet behind you to bring your body into a straight-armed plank position [B]. Hop your feet back towards your hands, then explode into the air, reaching up with your arms to help you gain height [C]. Land with soft knees, and immediately repeat. 

4. Star jump

Target Muscles: gluteus maximus, hamstrings, leg abductors

Set Up: Start by standing with your feet close together and your arms at your sides.

Action: Lower into a half-squat [A], then jump upward as you open your legs and arms out the sides to bring your body into a star shape [B]. Land softly, with your legs and arms back at the starting position. Repeat. 

5. Box ski hop

Target Muscles: gluteus maximus, gluteus medius, gluteus minimus, hamstrings, gastrocnemius, obliques

Set Up: Stand to the side of a small box or block, with your arms at your sides.

Action: Bend your knees slightly [A], then hop over and to the other side of the box [B]. Land lightly on the balls of your feet and immediately reverse to return to the start [C] – that’s one rep. Repeat for your entire set.

By Rachel Crocker, Fitness Editor, and Lara McGlashan-Volz; Photography Robert Reiff; Model Koya Webb

Ever have one of those sweat drenched, blood pumping, full-body, core and every single muscle utilizing, breaking all your boundaries, I can’t lift another dumbbell kind of workouts?

And then somewhere deep inside, find it in you to tackle a HIIT routine on a machine you have never seen before in your life?

Yesterday I was invited to train at one of the best equipped gyms in my city.  The gym was split on two floors, had the coolest cardio equipment ever (I have only seen this stuff while training in Europe) and The moment I walked in, I felt a whole new kind of inspiration.

That’s me being polite.  The gym was a fit girl’s wet dream.

If you have never shaken it up your routine by training at another gym, I highly recommend it.  In fact, I think it is one of the best things that you can do for yourself.  New equipment and machines will challenge you to use different muscles and although I trained on the same program that I have been using all month, I felt a greater level of intensity. Plus I trained at a different time of day and my body was like…’whassup? Ok, you wanna do this? Let’s do this.’

Most gyms offer a free pass for your first day so gurl, grab a friend and take advantage!

Sore does not begin to describe what’s going on for me right now…and I am loving ever minute of it!

#WorkoutWednesday

Kick Your Ass Challenge 2013!

#KickYourAss2013

Day 11/18

Happy Saturday everyone!  How was your last week?  

Did you manage to stay on track with your clean eating and training? 

What worked for you this week?

What did not go so well?

I had a pretty great week, managed to get in all of my training with my last session today and due to the fact that I prepped my meals in advance, I managed to stay on track all but one night, after seeing Oprah Winfrey, I ended up going for a super late meal.

One of the fears I used to have was eating after a certain time in the day.  I had all of these preconceived beliefs that I would gain weight or that it would mess up my eating for the following day but I have learned over the years, through challenging myself and my beliefs that this is not the case.  I prefer to eat at least a couple hours before I sleep and as long as I can do that then a late meal every now and again does not affect me in the least.

What did not go so well last week was my sleep.  I had three days of filming this week and a photo shoot which meant fully booked days. With training, yoga and prepping my food for the next day, things were super busy plus the fact that I have one of my best friend’s visiting in from Boston kept us up late catching up.

I love to look back on the week like this to see what worked and what I can improve upon for the following week.  All in all I am really happy with everything that I accomplished this week and what I have learned is being able to find balance amidst the chaos is what makes this lifestyle possible and sustainable.

30 Minute Equipment-Free **High Intensity Burn** Workout

Christmas may be over, but that doesn’t mean our schedules have cleared up. If you’re still strapped for gym-time, try one of my favourite equipment-free workouts that gets your metabolism fired up for hours and help burn off yesterday’s feasting.

The best part is? You can do anytime, any place, anywhere so there are NO EXCUSES not to get your training in. 

**Note: you can make this a longer and more challenging workout by increasing the interval time from 30 to 45 seconds or up to as high as 60 seconds per exercise. Increase rest between sets in proportion.

Warm-Up (this does not count as a part of the workout but is recommended)

5 Minutes Skipping (with or without rope)

Set 1: 30 Seconds Per Exercise then 30 Second Break between sets

Scissor Jumps

Shuffle Planks

Squat Jumps

Plank with Alternating Knee to Opposite Elbow

Set 2: 30 Seconds Per Exercise then 30 Second Break between sets

Pushups (elevate your feet for a more challenging set)

Reverse Leg Lifts 

Shoulder Pushups Against the Wall

Crunches 

Set 3: 30 Seconds Per Exercise then 30 Second Break between sets

Box Jumps (onto an elevated surface like stairs, if you don’t have a surface, just take 4 jumps forward and 4 jumps backward)

Tricep Dips (off an elevated surface like stairs, if you don’t have a surface to it off of a stack of books)

High Knees

Fire Hydrants (for glutes)

Cool Down: (this does not count as a part of the workout but is recommended)

5 Minutes Skipping (with or without rope)

30 Minute Equipment-Free **High Intensity Burn** Workout

Need a break from the gym? Busy day? Travelling? 

This is one of my favourite equipment-free workouts that gets your metabolism fired up for hours afterward.  The best part is, you can do anytime, any place, anywhere so there are NO EXCUSES not to get your training in.

**Note: you can make this a longer and more challenging workout by increasing the interval time from 30 to 45 seconds or up to as high as 60 seconds per exercise. Increase rest between sets in proportion.

Warm-Up (this does not count as a part of the workout but is recommended)

5 Minutes Skipping (with or without rope)

Set 1: 30 Seconds Per Exercise then 30 Second Break between sets

Scissor Jumps

Shuffle Planks

Squat Jumps

Plank with Alternating Knee to Opposite Elbow

Set 2: 30 Seconds Per Exercise then 30 Second Break between sets

Pushups (elevate your feet for a more challenging set)

Reverse Leg Lifts 

Shoulder Pushups Against the Wall

Crunches 

Set 3: 30 Seconds Per Exercise then 30 Second Break between sets

Box Jumps (onto an elevated surface like stairs, if you don’t have a surface, just take 4 jumps forward and 4 jumps backward)

Tricep Dips (off an elevated surface like stairs, if you don’t have a surface to it off of a stack of books)

High Knees

Fire Hydrants (for glutes)

Cool Down: (this does not count as a part of the workout but is recommended)

5 Minutes Skipping (with or without rope)

MUST READ!! 43 Awesome Diet & Fitness Tips

THAT WILL GET YOU FIT FAST

1. You burn the highest % of calories from fat while at rest. Forget the fat burning zone & instead focus on total calories burned.

2. Use seasonings on your food instead of sauces. The calories you save can translate into fat loss.

3. Consistency is the key to success. A workout here or there is going to get you nowhere. Lay out a plan & execute it every single time.

4. Cook your meals in advance. It makes it easier to stick to your diet plan when you only have to reheat and eat.

5. Add lemon, lime, orange, or cucumber to your water. It adds flavor but keeps your drinks low calorie.

6. Learn to eat for fuel, not for pleasure. Food is meant to be nourishment for your body and mind. Find a more productive way to achieve gratification other than eating.

7. There are 1000 reasons why you can’t start a fitness program. Put the excuses away, drop the word can’t, and start focusing on reasons for why you should.

8. Don’t waste your calories on drinks. Drink water instead, and save your calories for nutrient dense foods.

9. No time to workout? Set your alarm to wake you up 30 minutes earlier. Make exercise a priority and part of your everyday routine.

10. The best time to workout is at a time you will always do it. Whether it’s morning, afternoon or night, choose a time that will keep your workouts consistent.

11. When you start a fitness program, the people around you will either support you or tear you down. Ignore their negativity. Remember that your goal is to be healthy. If someone has a problem with that, then that’s their own problem.

12. Bad genetics are not to blame for your lack of results. You are not big boned or naturally thick. Nor do you have a slow metabolism. Your problem is a poor mentality. Don’t make excuses. Everyone, and I do mean everyone, can have the body they want – if they would just knock down the walls they’ve built around themselves.

13. Don’t be afraid to eat carbs. Carbohydrates are used to metabolize fat. They are the brain’s primary source of fuel, and your body’s energy source for high intensity exercise. Focus on eating low glycemic carbs for a slow and steady release of glucose.

14. Set goals. Don’t just wing it. Decide on a realistic amount of weight to lose in a particular time (1-2) pounds per week. First, decide on a big goal (lose 30lbs in 4 months). Then, divide that up into several smaller goals (lose 8 pounds this month). Each time you reach your smaller goal, it gives you the motivation and confidence to continue on. Start small, and eventually the weight loss will add up.

15. Need a healthy carb to add to your meals? Try some cinnamon sweet potato fries. Preheat oven to 400 degrees. Take 3 whole sweet potatoes. Slice them up into fries. Place fries in a large bowl, add 2 tbsp of olive oil, and add cinnamon spice liberally. Shake it all together. Lay out fries on a large baking sheet (fries will be stacked on top of each other). Bake for 20 minutes. Remove and flip/stir fries. Bake for another 20 minutes. This should be enough fries to have once a day for 7 days. Take what you’re going to eat for the day and place the rest in a tubberwear container and freeze. Tomorrow, when you need some more, take what you need out of the freezer and reheat.

16. Your first meal after you workout is your most important. Make the most of it by giving your muscles all they need to rebuild bigger and stronger. For this meal, eat the majority of the day’s allotment of carbohydrates in order to replenish muscle glycogen stores, and also try to get at least 1/4th of your body weight in protein grams.

17. For your workouts, start with your most difficult compound exercise first. A compound exercise recruits a high number of muscle fibers at one time, and should be a priority in every workout. Make sure you are doing at least one of them in every workout. Examples include – bench press, squats, deadlifts, rows, pull-ups, and variations thereof.

18. On food labels, look beyond the total calories, fat, carbohydrates, and protein of the food product. Start focusing a little further down on the area titled “ingredients”. If you start reading the ingredients and there’s a word in there you don’t know, don’t buy the product. Odds are, it’s a processed food. Make sure you know what you’re putting into your mouth.

19. It doesn’t matter who’s faster or stronger than you are. This isn’t a competition. All that matters is that YOU are faster and stronger than the previous you. Don’t worry about other people.  Focus on setting and breaking your own records.

20. Need a healthy snack idea? Try some protein balls. Ingredients: 2 tbsp natural crunchy peanut butter, 2 tbsp raw agave nectar, 1-2 tbsp cocoa powder, 1 scoop whey protein powder. Mix all ingredients together and form into 3 balls. They aren’t a replacement for a meal though, but they can be a great alternative for a snack when you go to see a move or go to a party.

21. Avoid artificial sweeteners. Anything other than water that has 0 calories shouldn’t be put into your mouth.

22. Losing weight is a mental challenge, not a physical one. If you can take control of your mind and body, the weight loss will follow.

23. Diet, exercise, and recovery are the 3 cornerstones to a well thought out fitness program. An equal importance should be placed on all 3 of them.

24. Eat as many meals as you can at home. Self preparation gives you complete control of everything that goes into your mouth.

25. If wanting to be healthy isn’t enough motivation for you to start a fitness program, think about the pain your loved ones will endure when they have to see you laying in a hospital bed as a result of a poor lifestyle. Your choices affect all those around you. Think beyond yourself.

26. Start your diet today – not tomorrow, not Monday. Don’t rationalize your bad eating habits. Today is going to be a great day. Say goodbye to unhealthy food and start right now.

27. Your workouts should take no more than 45 minutes to complete. The longer your workout goes, the greater the increase in negative side effects. Use an interval timer to keep your rest time in check.

28. The majority of diets fail in the first 48 hours. If you can stick it out through the first couple days, your success rate increases several fold.

29. Put shredded spinach in your omelet. You can’t taste it, it has the consistency of cheese, and it gives you added fiber and nutrients.

30. The less experienced you are as a weight lifter, the fewer exercises you should be using. Isolation exercises should be kept to a minimum until you’ve built a solid muscular foundation.

31. Choose fitness activities that you enjoy. Your heart knows no difference between basketball or running. It only knows perceived stress. Get your heart rate up any way you can.

32. Your lifestyle is highly influenced by the people close to you. To be fit, surround yourself with fit people.

33. Take before, during, and after pictures of your progress. The scale can be deceiving. Body fat calipers can be inaccurate. But pictures never lie.

34. Change your workout routine every few months. Your nervous system adapts quickly to different stimuli. Always keep things new to continue progressing.

35. You can either:

• (A) Binge eat – be happy now that you’re eating delicious food, but feel bad later after the guilt sets in.

• (B) Eat a healthy snack instead – be sad now because you feel deprived, but feel happy about your good decision later.

Either way, you are going to be both happy and sad about your decision. But if you choose option (B), you’re going to look better tomorrow. Choose wisely.

36. Buy a heart rate monitor. Use it when you workout. When you finish a set of an exercise, watch your heart rate. As it starts to come down, begin your next set at a predetermined heart rate (60% – 75% of your Max Heart Rate). Begin all your sets at this same heart rate. Use this method for interval training instead of keeping time. It’s a good way to add consistency and variety to your workouts.

37. Eat based on predetermined meal times instead of when you’re hungry. When your body knows it will be getting food soon, it’s less likely to send you hunger signals.

38. Keep your house empty of bad food. If you want to lose weight, don’t tempt fate by filling your pantry with unhealthy food. If you buy it, chances are you’ll eat it. Don’t buy it in the first place.

39. Your body becomes its function. Do the activities you want your body to adapt to.  If you sprint, you’ll become a better sprinter by losing fat and gaining muscle. If you eat pizza and watch TV, you’ll become a better TV watching pizza eater.

40. Don’t grocery shop on an empty stomach. You’ll be more likely to buy bad food. Unless you’re attempting the “see food diet”, get your groceries after eating a meal.

41. Don’t start a diet that has an expiration date. Focus on forming a lifestyle that will last forever.

42. The more carbohydrates you burn during exercise, the more fat you will burn the rest of the day. Work on boosting your intensity in the gym.

43. People are always hopping from diet to diet. The problem isn’t the diet you’re trying, it’s that you’re trying another diet.

(source: coachcalorie)

Fat-Shredding Workout

When it comes to getting leaner and losing weight, there is only one strategy that really lasts focusing on FAT-LOSS.  Translation? A lean, tight, beautifully shaped, hydrated body, free of toxins.

Eating clean and a solid strength training program are the two keys to help you lose fat in a safe way and will prevent you from ever going through the cycle of gaining and losing weight. The more muscle tissue you have, the more calories you will burn in every given second of the day.  Your body will become a lean, mean calorie burning machine.

Method:

10 Minute Warm Up

Strength Training

Cycle 1 (using bodyweight) -4 X 12 reps

Push Up

Squats

Inverted Row

Mountain Climbers

Jumping Split Squats

Stick Ups

Cycle 2 (weighted exercises) 30 sec each exercise then rest for 30 sec after each set 4 sets - choose med-heavy weight

Bench Press

Deadlift

One Arm Rows

Ab Roll Outs

Push Press

Pull Downs

Cardio:

20-25 Minutes HIIT

This workout combined with clean eating will help you shed fat, increase your ‘after burn effect and increase your BMR