It's been a while...

Hi Everyone!


So, it has been a little while since I posted (since April 20th, 2011) to be exact. 
Sorry for the delay, I have had quite the busy few months.  I am almost finished my PTS Certification with Can-Fit-Pro, I am almost halfway through my Photography course and I am writing a civilian exam.  I'm also kind of jumping between homes and staying with friends and visiting so I am sorry to have missed so many months :(

I have posted a lot of technical information up until this point, it was helping me learn/study.  But I want to kind of make this blog a little more personal.  

As a new Personal Trainer I want to find my "niche" in this industry...I want to find myself and my own style of training.  I want to attract people because I am unique and different but also because I am great at what I do.  Obviously, I will need to continue my training and always learn new things in order to help make programs that are specific to each individuals needs and wants.

I feel a little disheartened in the lack of support (on a trainer to trainer basis) but I am so enlightened by the support from my friends, family and even my clients.  I love to motivate people and help people.  My clients have no idea how much they drive to be more successful, more inventive and more educated.  And my friends and family have shown me nothing but support 100% of the way.

I am a bit of an unusual trainer when it comes to other trainers views (or so I'm told)...
I have had a huge struggle with weight myself.  Peaking at 230 pounds I was depressed, anxious, sad, lonely, and had no idea what to do at only 20 years old...
I moved back home with my Mom, changed my diet and started going to the gym.  Of course, I had no freaking idea what I was doing...so I just mainly stuck to the cardio.  And yes, I did feel like a 'fish out of water' and I hated going some days because I was so over-weight.   I kept going.

And one day, Chris Neal came into my life and changed it.  He started training me and I got smaller, I got stronger and most of all...I got happier.  I then met a never before seen weight of 155 pounds at 24 years old.  Then...I let it all go.  I peaked at 194 pounds in August of 2010.  I am currently weighing in at 178 pounds.   Now, I have gained quite a bit of muscle so that number doesn't mean that much to me anymore after I lost quite a number of inches.  

I bought a dress yesterday at Le Chateau...a medium.  I have never...bought that size in Le Chateau (and no, it's not a big make).

I feel like I need to tell MY story to you, mainly because I don't want to seem like a person who is a personal trainer because it has come easy to me.  I have worked so hard and struggled.  It is not only a weight loss journey but a mental journey.  Through this process you really need to do it in the proper and healthy amount of time and really find yourself along the way.  I don't want you to get to your goals and then stop and let go and creep back up.  We want you healthy on the inside and on the outside.  Now, I am not a dietitian or a psychologist...but I truly recommend those professionals.  Mind...body...soul...it's all a triangle and without one part, it all falls.

I eat as healthy as I can and I work out as much as I can.  I still struggle.  But I am highly motivating and supportive and I WILL get you to your goals.  I hope that me being human attracts a client base that can relate and appreciate my story and know that I will do whatever it takes for my clients to be happy and healthy.  My personal trainer changed my life and for that I will always be grateful.  I only hope I can do the same for even one other person.

I am not a fitness model.  I am not a competing weight lifter.  I am the average person who wants to look and feel amazing and have the self-confidence I never had.  To go shopping and feel great.  To wear my clothes and not have my clothes wear me.  I just want to have a happy, healthy life.

I can still work with you on whatever level you need or wish.  But I do not want to come across as fake. and I do not want to lead you to unsustainable goals.  I work out 3 hours a day MAX on a really good (or stressful day).  I do eat my snacks when I crave them.  I will not lie to you and say otherwise and I never have.  I will not put you in a gym for 6 hours a day and have you go on a crazy horrible diet to lose weight (diet is not in my scope of practice yet anyways).  If you want a crazy, unsustainable plan...I am not your trainer.  If you want to feel and look the best you ever have and get healthy from the inside out at a pace that works for you and your schedule...I'm your girl.  

I will be on your side 150% the whole way, fighting that battle with you and beside you.  I will be there for all the motivation and support you need.  I will not let you down and I will be there to pick you up when you fall.  This is a lifestyle change, something you need to be ready for and prepared for, it will not be easy...but nothing worth it ever is.  

Candice.

Why should you be active??? When you can just...be lazy?? Here's why...

 BENEFITS OF PHYSICAL FITNESS>

The point of physical activity is not to be a fitness model or go to the extremes, although you can.
The point if it all is to be HEALTHY, HEALTHY, HEALTHY!!!  To be able to walk a flight of stairs and not get winded, to keep up with your kids, to be heart healthy etc.  Below is a list of the benefits associated with being ACTIVE.

1.  Reduces the risk of premature death (active people live longer, with a better quality of life).
2.  Reduces the risk of cardiovascular disease (strengthens the heart, cardiovascular system, and respiratory system to help fight cardiovascular disease).
3.  Decreases resting heart rate (reduces the daily wear and tear on the cardiovascular system).
4.  Keeps resting blood pressure normal (lessens the stress on the walls of the veins and arteries in teh vascular system and reduces the risk of stroke or other coronary event).
5.  Improves heart efficiency (improves the ability to perform daily activites at higher intensities with greater ease).
6.  Decreases body fat (reduces the risk of major life-threatening deseases, such as cardiovascular disease and diabetes).
7.  Increases HDL (good) cholesterol and decreases LDL (bad) cholesterol (reduces the risk of the hardening of the arteries).
8.  Lowers the risk of developing diabetes (keeps the body fat in control, increases cellular sensitivity to insulin, and helps regulate blood sugar levels).
9. Promotes joint stability (increases strength of all connective tissue, decreasing susceptibility to injury).
10. Increases muscular strength (perform dailty activities with less effort). 
11.  Strengthens bones (reduce the risk of osteoporosis, injury and broken bones).
12.  Increases muscle mass and decreases body fat (improves physique with a more toned appearence, and the body burns more calories at rest as well as during exercise to sustain increased muscle - since muscle tissue is an active tissue).
13.  Increases resting metabolism (many calories are required by the body at rest, which helps with weight management).
14.  Improves core strength (develops strong abdominals and back muscles for better posture and less chance of back pain).
15.  Improves balance, coordination and agility (all movements in daily life become easier and safer when the body has better control).
16.  Improves body image and self-esteem (exercisers experience improved mental health and self-image).
17.  Reduces depression and anxiety (an improved outlook on life makes all activites more enjoyable).
18.  Assists in stress management (everyday life becomes more enjoyable because the person has a positive way to dealith stress).

After reading all of this?  Why are you still sitting on the couch???  Get up and get active!  You only get one bdoy and one life...why not have the best one you possibly can??

Candice.

A Plan for Good Nutrition!

Most Canadian's believe that they are well informed about Nutrition.  Here are the basic guidelines for developing a healthy diet:

1.  Eat a variety of foods.  Follow Canada's food guide, comsuming the recommended amounts from each food group.  You can find this online, and you can even use the site and entre your own information and it will give you your customized Food Guide.

2.  Choose a diet low in fat and limited saturated fat and cholesterol for heart health.

3.  Eat plenty of vegetables, fruits and grains.

4.  Limit simple sugars!  There are two categories for carbohydrates, simple and complex.  Simple are the kind that come from unhealthy and processed foods (jams, honey etc) and fruits.  Clearly fruit is the only good option in this category.  Complex carbs come from vegetables, legumes, grains, potato, pasta, rice etc (all whole grain please)!

5.  Eat a moderate amount of salt and sodium (choose sea salt if you can).  Your body does need salt (other wise you will siffer from Hyponatremia).  However, if you eat a lot of precoessed foods, you're getting MORE than enough sodium in your diet.
6.  Drink alcoholic beverages in MODERATION!  If you msut have it!
7.  Balance food intake with physical activity.
8.  Monitor caloric intake (not just food, calories!  Food, drink, chewing gum, candy etc.) to regulate a healthy body weight.
I suggest keeping a food diary because people have a tendancy to overexaggerate physical activity and underexaggerate caloric intake.  It is important to do this so you can physically see what you are eating when you workout hard and don't lose weight for example.  Diet is 70% of weight loss, you can control it only if you know what you are putting in your body.  Food diarys people, it's a must!

P.S The color RED makes you hungry, so don't use red dishes or paint the kitchen red either! ;)


NOTE:  For more information, review Canada's Food Guide.  Visit online @:
www.hc-sc.gc.ca/fn-an/food-guide-aliment/index_e.html
Candice.

Think before you drink!

"People tend to turn a "blind eye" to the concept of liquid calories.  If a liquid has color, flavor and/or bubbles...chances are, it has calories.  The only liquid that definately has zero calories is unadulterated still water.  So, let's take this opportunity to discuss two calorific drinks, namely alcohol and flavored coffees.
Now, I'm sure most adults can testify to the unpleasent aftereffects of too much alcohol.  But in addition to the postbinge hangover, there's something else that fitness folk should be concerned about--consuming a calorie-loaded cocktail that kills your conditioning.  Newsflash:  Alcohol can be a big problem for fat-conscious bodybuilders.  Why?  There are several reasons.  Alcohol adversely affects exercise performance and recovery.  It can cause dehydration and nutrition deficiencies.  Alcohol is also a source of unnessecary calories.  It doesn't matter how meticulous you are with your diet, if you're drinking alcohol every day, you won'y get ultra-lean.  What's more, alcohol interferes with the body's ability to burn fat.  Your body uses alcohol as an energy source rather than deriving it from stored fat, so you body holds on to fat, contributing to that beer belly.  Think before you drink, and check out these facts:
1.  A regular beer has about 150 calories.
2.  A six-ounce (180 ml) glass of red wine has 120 calories.
3.  A margarita can contain 450 calories.
4.  Partygoers who drink a Red Bull with vodka slurp down 250 calories.
5.  Many cocktails contain more calories than a double cheeseburger.
6.  Drinking a glass of wine every day adds up to an extra 40,000 calories per year.
You also may be tempted by the lure of a refreshing jolt of iced java.  The trendy java huts have been busy creating new chilled recipes to tempt our taste buds during the hot summer months.  But for the consumer, there's a heafty price to pay.  These cold, flavored coffee drinks not only cost an arm and a leg but also pack a heavy caloric punch!  How many calories??  Well, make sure you are sitting down, because you're in for quite a shock.  Check this data out.  First up, let's evaluate a medium-size 16-ounce (480 ml) cup of black coffee.  As you might expect, this standard favorite contains only 10 calories from a couple of grams of carbohydrates.  Next, a 16-ounce cup of cappuccino bumps the calorie count up to around 150 calories on account of the steamed milk.  Now here's the shocker, a 16-ounce serving of one of those new blended iced coffee drinks contains nearly 300 calories.  And when you add whipped cream to that drink, it delivers a whopping 430 calories with a massive 16 grams of fat.  Yep, you read that right.  Quench your thirst with this baby and you'll gulp down almost 500 calories.  If you're looking for a fast-acting weight-gain supplement, this is it, my friend.  Sadly, you probably won't find these nutrition facts on display in the coffee shops -- and that ought to be a red flag for any calorie-conscious bodybuilder.  Personally, I think that any 500 calorie drink should come with a health warning on the cup!  If you want anything that resembles an abdominal six-pack, you best stay clear of the java hidden with a jolt of calories.  You could request that you drink be made less  calorific by using nonfat milk, but even then you still get a drink that tops 200 calories.  If you are serious about losing weight, choose a chilled ready-to-drink can of protein."
SOURCE:  Men's Body Sculpting (2nd Ed.) by Nick Evans, MD.

New Bread Recipe - Honey & Oat Whole Wheat Flax Bread

Ingredients:  (Makes 1 large loaf or 2 small - I doubled the recipe, twice.)

• 1/3 cup ground flaxseed.
• 1 3/4 cups lukewarm water (I used a bit more, I replaced some flour with oats and they soak up more water).
• 1 tablespoon honey (PURE, natural honey, not processed sugary shit).
• 1 package active dry yeast, (2 1/4 teaspoons)
• 1 cups of all-purpose flour
• 1 1/2 teaspoons sea salt
• 2 1/4 cups whole-wheat flour
• Black and White Sesame Seeds )few tbsp)
• 1/2 cup Quick Oats
• 2 tbsp Wheat Germ

Directions:

1. Add the lukewarm water and tablespoon of honey to a bowl and stir until the honey is dissolved.
2. Add the yeast (depends on how big of a batch you are making, if you are just using the amounts above 1pk, if you are making twice the recipe 2pks...etc.)  You sprinkle the dry yeast into the water, and it comes alive – and once you add it to the sweet water, the yeast become active and feed on the sugars in the honey.   You want to let the yeast hang out and munch away in the water until it starts to create bubbles (CO2), which takes anywhere from five to ten minutes. 
3. Once your yeast is ready, stir in one cup of all-purpose WHOLE WHEAT flour, the SEA salt, and the ground flax seed. With a wooden spoon, stir vigorously in one direction until the batter is smooth.
4. In another bowl, put in the rest of the flour (so... 1 1/4 cups whole-wheat, 1 cup white), 1/2 cup of oats, 3-4 tbsp sesame seeds (black and white) and 2 tbsp of wheat germ.  Slowly add in this mixture, a little at a time to keep the dough smooth and clump-free, until it becomes difficult to stir. Then stir a little more, because it becomes very difficult to stir early on, and you sort of have to push through that. If you have a Kitchen Aid with a dough hook, more power to you. Once most of the flour is incorporated, you should have a shaggy ball of sticky dough (whole wheat flour causes the mixture to be more sticky than a white bread mixture - so YES, it should be sticky).
5. Place the dough in a large bowl oiled liberally with non-stick spray. Turn the dough to coat it well and cover with plastic wrap. Then stick the bowl somewhere warm and dry, and let rise until doubled in bulk, about 1 1/2 hours.
6. Now, remove the plastic wrap and give the dough several hard punches to force the air out of captivity. Between all the kneading and punching, bread baking is really a good way to work out some stress! Anyhow, after you’re done with all your punching you’ll be left with a deflated disk.
7. Roll the disk up into a log or 3 balls (depending on how you want your bread to look), and place it in an oiled loaf pan. Cover with saran wrap again, and let rise for about 45 minutes, or until the dough is peaking the top of the pan… We’re just about ready to bake, so any last finishing touches should go down now. I topped my loaf with some of the remaining ground flax seed and some whole oats with white and black sesame seeds. Come on, after all that hard work, you at least want it to look pretty! Press these down into the dough a bit so that they don’t just fall right off the top of your loaf when it’s done baking.
8. Then, into a 400 degree oven this goes for 15 minutes. After 15 minutes, reduce the heat to 350 and continue to bake for another 20 to 25 minutes, or until the bread is golden and pulling away from the sides of the pan. Then remove from the pan onto a wire rack and allow to cool completely before slicing.

Okay....this is NOT bread for anyone who LOVES white bread with the buttery, white floury, eggy, sugary goodness....this is a VEGAN, high protein, high fiber bread with complex carbs.  I made it for the first time and it is good...would be great as toast or as a lean protein sandwich with some spinach, white meat etc.  It's different, will take an adjustment if you are not used to eating it...but it is SO much better for you.  It is a little heavier and more dense then regular bread... I may add more wheat germ etc...try this the first time and make your own tweaks.  I found a recipe online and changed it.  So this is MY recipe.  Please give me credit for it :)

Boot Camp

I will be starting a Boot Camp in Hopedale later in the Spring, or as soon as the weather is warm enough to be outdoors exercising.  I'm very excited, because I am also starting my Personal Trainer certification in the next couple of weeks.  I'm also taking a photography course too and plan on using fitness as some of my work :)
I am back in Hopedale now and working out, it's an adjustment because there are no fitness centers and no access to gym equipment.  However, as we all know, you don't NEED equipment to workout, I've been using resistance bands and my own body weight with some hand weights and it has been quite the workout I must admit.  Lots of holds, planks, mountain climbers, burpees, push-ups, crunches, etc...
There are SO many things you can do with just your body to give you a great workout and I'm excited to share all of that in the Boot Camp.
I also will be opening up a line of New-Fit-Land Fitness products for anyone enrolled in my Boot Camp's or who are clients of mine.  Obviously it will take a while for this to grow into a business but I'm so looking forward to the next 1.5 years in Hopedale making that a reality.
Thanks for all the support, I look forward to working with some of you!
Commit to be fit, your life is all you have...take care of it!
Candice.

Wow...it's been a while!

Hello again everyone!

It's been a while since I last posted, I have been quite the busy little bee.  I hooked up with a trainer at the local gym here in Clarenville to get a new fitness routine and boy is he kicking my ass!!  Doing lots of squats, lunges and free weights so far, all kinds of fun painful stuff that I cannot wait to bring back to Hopedale for a Boot Camp this Spring! 

Weigh-in day was Sunday past and I am now the smallest and lightest I have been in 11 months (Whistler was a year ago Valentine's Day, and this is my goal - to be the same size one year later).  I have lost 1-2 pounds since weigh-in day, and am hoping that this Sunday I will be in the 170's.  I am currently 183.4, down from 192.5 during Christmas (and 194.5 in July).  I am hoping to be 179.9 or less on Sunday to make it to a new set of digits :)  I'm learning to embrace my numbers, taking it day by day and doing things to better myself and my health.  Eating healthy meals and snacks, not eating nighttime before bed, going to the gym 1-2 times a day, eventually I will get where I want to be.  I'm more focused on daily improvement.

I noticed a major flaw in New Year's Resolution's....they don't work.
My resolution was:  To lose 30 pounds by New Year's Eve 2011.
The problem:  Procrastination!
We all do it, and let's face it...we need to focus on the NOW and not the future when it comes to certain things.  Health and fitness is one of those things.  It is great to have long term goals, but you really need to make it an effort to change the daily activities that will get us to those long-term goals!  If we ONLY focus on the future, we will not fix the problems we face every day that discourage us from reaching that goal. 
It's easy to say, "I will have take-out today, I have a year to lose the weight" OR "I don't need to go to the gym today, I worked out twice this week which is ok, I'll go more next week".  But next week comes and the same excuses follow...

It starts with getting up in the morning (at a decent hour if you're not working) and exercising (this will boost your metabolism for the day).  And....EAT BREAKFAST!  Skipping meals can trick your body into thinking it is going into starvation thus storing more fat, which defeats the purpose of what you were trying to do (starve yourself skinny - it doesn't work...).  Eat egg white omlette or fritatta, boiled eggs, whole grain cereal (Vector is a great one - and has more protein than an egg), also Weight Control Oatmeal is GREAT!  Try and eat small meals every 4 hours to keep your metabolism up and controlled.  After working out try to eat something whole grain (good carbs and some protein).  Protein is IMPORTANT because it helps promote fat loss (Whey protein is GREAT for this)!  Smoothies with fruits AND vegetables can give you 50-75% the daily reccommended servings required (if you don't like Whey powder, put it in a smoothie).  Supper can be fish (great source of EFA's - just make sure to get WILD and NOT farm fish...the difference is wild fish each algea and plankton...which also have Omega's and Essential Fatty Acids...while farm raised eat whole grains and are dyed to get the right color and LACK Omega's).  It is important to watch the QUALITY of the food you eat.  Also, if you cannot afford organic fruits and veggies, be sure to buy the ones with HIGH pesticide ratings such as apples (which rate a 93 - the highest).  All of this information is available online and in bookstores (these books are GREAT investments). 

If you MUST eat at night, try a glass of water and wait 20 minutes if you are STILL hungry, have some protein (AVOID BAD CARBS!! and especially sugars and anything high in fat). 

What you must know about FATS....there are mono and polyunsaturated, saturated and trans fats.  Mono and poly fats are in most things and are okay to eat, saturated fat is not the horrible monster everyone thinks it is, it just needs to be eaten in the right foods (like eggs and not potato chips).  The only fat you MUST avoid at all costs is trans fats...consider this poison!

And the more colorful your food, the better it is for you...there is all kinds of goodies like deer fried everything, chips, chocolate, take-out...the "EASY" meals.  This is a lifestyle change, there will always be temptations, and you can allocate your calories on a treat day...don't consider this a jail sentence and that it's going to suck and be gross, boring and hard to cook.  Cavemen lived fine on high protein, high carb, high fat diets and all kinds of variations of that...HOWEVER, they did not survive on BARCODE PRODUCTS!

I like chocolate...so when I crave it I eat a square of 70% cacao.  I LOVE chips, so I eat skinny sticks (the garden vegetable kind), Terra Chips (vegetables), or a dozen multigrain tostitos with a little bit of salsa...
Yes, I still eat Lays, and Pot of Gold....etc....but it's a treat to prevent the "nighttime binge".  Just try and make better choices...life is all about choices....and YOU make them. 

It's UNREALISTIC to think we will never eat another piece of chocolate, or another piece of pizza after a good drunk...but occasionally is fine...otherwise you will pig out one night and feel even worse. 
the main goal is to be healthy and a good diet and daily exercise will do just that!
You don't have to train hard and go all out, but cardio promotes a healthy heart...and you can di it ALL at home.  Get a couple of 5lb weights, a matt and exercise ball, resistance bands and your own body weight and you do a multitude of workouts home.  Workout DVD's are cheap and great (Biggest Loser, Billy Blanks, etc).

I could go on forever...but this is all for tonight :)  I look forward to hearing your stories and progress.

Commit to be fit!

My New Favorite Thing (I'm the new Oprah)! LOL

http://www.teaopia.ca/
www.wellnesstea.com

Hi Everyone,
The link above is my new favorite thing!  It is AMAZING!  I insist that you go to this site and read about all the different teas and their benefits.
I just got my first order in the mail today consisting of:

• Decaffinated Black and Decaffinated Green Tea
• Classic Earl Grey (it is a Black tea)
• Honey Lemon (Green tea)
• Slim and Slender (Wellness Herbal tea)
• Fit and Active (Wellness Herbal Tea
• Yerba Mate (Mate tea)

• Yerba mate (Ilex paraguayenis) is a tree native to the rainforests of South America. A member of the holly family, the tree produces leaves and stems that have long been used to make tea in Brazil, Paraguay, and Argentina. Consumed as a beverage, yerba mate tea (often simply called "yerba mate") is also used in traditional medicine to treat various health problems.

• Yerba mate proponents claim that the tea can help with these health concerns: weight loss, pain, headaches, fatigue, and bad breath.

• Rise n Shine (Wellness Herbal tea)
• Sleep Well (Wellness Herbal tea)
• and Apple Cinnamon (Fruit Blend)

The Top 10 Benefits of Drinking Tea:

1 - Contains antioxidants(Tea's antioxidants protect your body from the ravages of aging and the effects of pollution).
2 - Less caffeiene than coffee(coffee has 2-3 times more caffeine than tea - and too much caffeine is NOT good for you).
3 - Reduce your risk of heart attack and stroke(Unwanted blood clots formed from cholesterol and blood platelets cause heart attack and stroke. Drinking tea may help keep your arteries smooth and clog-free).
4 - Helps protect your bones(One study that compared tea drinkers with non-drinkers, found that people who drank tea for 10 or more years had the strongest bones, even after adjusting for age, body weight, exercise, smoking and other risk factors).
5 - Sweetens your smile (Tea itself actually contains fluoride and tannins that may keep plaque at bay. So add unsweetened tea drinking to your daily dental routine of brushing and flossing for healthier teeth and gums).
6 - Bolsters your immune system (drinking tea may help your body's immune system fight off infection).
7 - Helps protect against cancer(Thank the polyphenols, the antioxidants found in tea, once again for their cancer-fighting effects. While the overall research is inconclusive, there are enough studies that show the potential protective effects of drinking tea to make adding tea to your list of daily beverages).
8 - Helps keep you hydrated (Caffeinated beverages, including tea, used to be on the list of beverages thatdidn't contribute to our daily fluid needs. Since caffeine is a diuretic and makes us pee more, the thought was that caffeinated beverages couldn't contribute to our overall fluid requirement. However, recent research has shown that the caffeine really doesn't matter -- tea and other caffeinated beverages definitely contribute to our fluid needs. The only time the caffeine becomes a problem as far as fluid is concerned is when you drink more than five or six cups of a caffeinated beverage at one time).
9 - Tea is CALORIE-FREE!! (Tea doesn't have any calories, unless you add sweetener or milk. Consuming even 250 fewer calories per day can result in losing one pound per week. If you're looking for a satisfying, calorie-free beverage, tea is a top choice).
10 - Increases your metabolism(Lots of people complain about a slow metabolic rate and their inability to lose weight. Green tea has been shown to actually increase metabolic rate so that you can burn 70 to 80 additional calories by drinking just five cups of green tea per day. Over a year's time you could lose eight pounds just by drinking green tea. Of course, taking a 15-minute walk every day will also burn calories).

ALSO: benefits according to Teaopia include (losing weight, staying alert, protecting your heart, fighting diseases, boosting your memory, reducing stress, aging gracefully, lowering cholesterol, ease arthritis, oral health, staying hydtrated).
Remember, all teas are to be consumed with NO sugar or milk.  You are losing all of the benefits of tea when you do this.  and these teas taste so good you do NOT need milk or sugar.  You can find all the information about each tea and it's benefits on the website (I posted more about yerba mate because it is used in some weight loss supplements and you should be aware of its benefits AND concerns).

Teaopia.  "Your journey to wellness, the balance of mind, body and soul".
Commit to be fit!

P.S
(More on Yerba Mate)
Yerba Mate (found an article online):
To date, research on yerba mate's health effects is very limited. Existing studies suggest that the tea and/or yerba mate extract may be useful for the following:
1) Weight Loss
In a 2001 study of 47 healthy overweight adults, researchers found that taking a mixed herbal preparation (containing yerba mate, guarana, and damiana) three times daily for 45 days induced significant weight loss. The herbal blend also helped participants feel full more quickly while eating.
A more recent study on mice (published in 2009) found that yerba mate may modulate the expression of several obesity-related genes and, in turn, produce a potent anti-obesity effect.
2) Cardiovascular Problems
Yerba mate extract may help attenuate heart-muscle dysfunction resulting from ischemia (a condition that occurs when blockage in a coronary artery reduces blood flow to the heart), according to a 2005 study on rats.
3) DNA Repair
A study published in 2008 found that yerba mate helped neutralize free radicals and protect mice from DNA damage, a hallmark of cancer and other diseases.
Yerba Mate and Cancer
A number of studies have linked chronic consumption of yerba mate with increased risk of bladder, esophageal, lung, and head and neck cancers. Although researchers have yet to determine how or why yerba mate might raise cancer risk, there's evidence that steeping the tea at high temperatures may promote the absorption of certain carcinogenic compounds found in the plant.
Safety Concerns for Yerba Mate
In some cases, consumption of yerba mate may trigger adverse effects such as anxiety, insomnia, nausea, and headache.
Due to yerba mate's caffeine content, people with high blood pressure, heart disease, and anxiety should avoid the tea or extract. Women who are pregnant or breastfeeding should also avoid yerba mate.

Our 5 biggest mistakes...

5 Big Nutritional Pitfalls to Avoid
Nutrition and supplementation are main ingredients in the recipe for building muscle. For bodybuilders and athletes the saying “you are what you eat” is a reality. Nutrition is everything if you hope to realize gains from your time in the gym. Avoid the following pitfalls to ensure you are getting the most results in the least amount of time.

1: Not Drinking Enough Water
The body is at minimum, 67% water; therefore we need quite a bit of this valuable resource throughout the day. Water flows throughout your body, piping through to keep everything functioning 100%. It helps to regenerate muscle cells, and removes all the toxins coming in and out of your body on a daily basis.

2: Eating Too Much or Too Little
Too much of anything is not healthy. Many bodybuilders in their quest for a muscular physique tend to overeat thinking these calories will all end up as newfound muscle tissue. Think again. To lose fat and build (or maintain)muscle you need to do cardio, and take in the exact ratio of protein, carbs and fat, this is right for your body. To keep all your hard earned muscle, you need high quality protein, on a regular basis. To have high energy levels to train hard you need quality carbs. You need healthy fats for general health, and to burn body-fat. Under eating will make it next to impossible to build muscle, and may also make it harder to lose body-fat. The key is balance. You need enough quality nutrients for muscularity, but they need not be in excess.

3: Insuficient Amounts of Protein
Protein is the king for building muscle and recovery. If it is to come from food sources, it should be kept lean and low in cholesterol. Egg whites, skim milk, fish, chicken (white meat), lean steak, sirloin, lean cuts of pork, and of course whey protein (preferably an isolate or blended whey with isolate as its main ingredient) are good choices. These foods are “clean” protein sources that are healthy and can be consumed on a daily basis. By ingesting 1 – 1.5 grams of protein per pound of bodyweight, divided over 5 – 6 meals, the uptake of amino acids will be an easy task for your muscles.

4: Not Taking Supplements
With all the potential shortcomings in our diet and training, supplements help to round them out. Many “old-school” bodybuilders follow the misconception that supplements are a hassle, expensive and overwhelmingly confusing. Supplements can save you money and time substituting for the large variety of food that you would need to ingest to attain the same array of nutrients. Weight training and other physical activity drain your body of vital nutrients. Providing your body with protein, vitamins and other supplements spurs muscle growth and fat loss. A multivitamin, quality protein powder, micronized glutamine, creatine and nitric oxide stimulator could exponentially aid in recuperation, training and intensity.

5: Not Taking Extra Vitamins and Minerals
Bodybuilders and other athletes are notorious for overlooking vitamins and minerals simply because these nutrients don’t create a noticeable difference in their physique or training, like something such as creatine would. This doesn’t mean these nutrients aren’t integral to building muscle. Without enough of these key nutrients, muscle mass would decay, bones would become brittle, and all the basic functions of the body would begin to deteriorate. Proper vitamin supplementation is often what the “average” weight trainer is missing that is preventing them from realizing better results.

Fat loss information!

The Ultimate 5 Step Approach to Fat Loss
One of the best ways to approach a goal for fat loss is to set up methodically and be prepared. If you go in with a game plan, whether you are a competitive bodybuilder, or a novice, intermediate, or advanced member, your chances for success will be greater following these 5 key steps.

1: Assess Your Body Fat %The first step to getting lean is to see where you’re coming from initially by means of measuring your body fat. For women, a body fat percentage greater than 22% is on the high level and for men; greater than 15% is high.

2: Get Your Diet on TrackNext, your calorie intake must be determined and reduced by anywhere from 500 to 800 calories. A percentage breakdown of 50% carbs, 40% protein and 10% fat is the best ratio at the beginning as your body begins to shed fat. Food intake should be spread over 5 to 6 meals, with a large amount of your total carbs consumed right after training preferably in the form of a post-workout drink consisting of 30g-60g of simple carbs and 20g-50g of Whey Isolate.

The majority of what you eat regularly should come from clean foods like
chicken breast, turkey, tuna, sirloin, low fat cottage cheese, protein powders, Meal Replacement Product’s (MRP’s), brown rice, vegetables, sweet potatoes, shredded wheat, oatmeal, and any other unprocessed whole grains.

There have been numerous studies showing that eating low glycemic carbs promote weight reduction by promoting satiety. So by minimizing intake of sugars, re. ned grains and potatoes, while sticking with the aforementioned foods, you will promote post meal fullness and thus reduce subsequent hunger. Good Multivitamins and Antioxidants like Vitamin C and Vitamin E are crucial in eliminating macronutrient de. ciencies and maintaining good heath.

3: Proper Cardio Training & Weight TrainingIncrease cardiovascular training to a minimum of 30 minutes after weight
training at least 3-4 times per week, and increase the intensity of your weight training by adding supersets, dropsets, etc. The increased output of energy coupled with decreased calorie intake make a potent combination for fat loss. Use BCAA’s to spare muscle tissue during cardio, and antioxidants to clear free radical formation, and further promote fat utilization.

4: Use ThermogenicsHeat up the internal furnace. Adding a Thermogenic (a.k.a. Fat Burner) to the mix will stimulate your central nervous system to give you the boost you need to keep your training intense, as well as decrease your appetite to control those increased cravings. Dieting naturally slows down the activity of the thyroid gland, which is your metabolism regulator. Gugglesterones are particularly effective during periods of reduced calories because they will re-set your thyroid to pre-diet levels, so you can keep shedding body fat without having to resort to extremes. Chromium is also another good addition which helps insulin to metabolize fat, turn protein into muscle and convert sugar into energy.

5: Increase Protein IntakeIn the last steps of achieving ultimate amount of fat loss, you will have to increase your protein intake and decrease your carb intake. Protein is less likely to be stored as fat by the body and requires a large amount of calories to digest. Aim for a total calorie intake of 65% protein, 25% carbs and 10% fat. This is where protein powders become a necessity. Having a scoop of whey isolate with your first meal, one after training, combined with a mixed whey or nighttime protein before bed or any meal without a whole food protein source, you can attain the amount of protein needed. Adding flax oil or other essential fats (EFA’s) will keep your body healthy and further burn fat by supplementing with the fat your body needs. This increased protein intake will also require you to drink more water to remove toxic buildup in your muscles from training, as well as prevent dehydration that can accompany a lower carb diet.

L-Glutamine and BCAA’s are also essential to fat loss because as your training frequency and intensity increase, the body’s stress response, a hormone called cortisol, begins to rise. This could put the breaks on your fat loss and be the end of all your hard earned muscle. While on a lower carb, low fat diet, testosterone levels also begin to fall, which can lead to a decrease in training performance. You can prevent this by choosing a supplement that has Tribulus and other pro testosterone ingredients in its formula. This boost in androgens will have an anabolic effect on muscle tissue, and will help to preserve vital muscle tissue and strength levels.

Found this article online!

Nutrition for Muscularity :
The most important factor for anyone trying to change their body composition is nutrition; not training. This article will outline clearly and specifically how to increase muscularity through nutrition.

The following guidelines should be followed as closely as possible:- Aim for at least 5 meals per day. 6-8 are optimal.
- Stay well hydrated by drinking water throughout the day.
- Eat plenty of vegetables (3-5 servings) and moderate amount of fruits (1-3 servings). Juices do not count and should generally be avoided.
- Take a multi-vitamin designed by a well-know supplement manufacturer.
All food consists of macronutrients. The 3 macronutrients are (1) protein (2) carbohydrates (3) and fat. The key to altering your body's look and composition is controlling the type and amount of macronutrients you consume.

What Types of Food Should I Be Eating?

Protein
Protein is the cornerstone of all diets. It's the macronutrient that is most lacking in people's diets. The average North American's diet is high in refined carbohydrates and fats creating a society of overweight individuals. Protein on the other hand is not easily stored as fat. It is used to build and maintain the body's muscles. Protein is the key to having a healthier, leaner body. Good protein sources include:
?Protein Powders ? Lean meat ? Fish ? Eggs ? Low-fat dairy ? Soy?

Carbohydrates
Carbohydrates are your body's main energy source. The most important factor in determining which kind of carbohydrates to have in your diet, is the glycemic index. High- glycemic carbs enter the bloodstream very quickly, flooding your body with blood glucose. Unless your body can use these carbs (like after a workout or endurance activity) they are stored by your body as fat. You are soon left hungry. High-glycemic carbohydrates are ideal after a workout. Low-glycemic sources of carbohydrates enter the bloodstream slowly, supplying your body with a steady but not overwhelming source of energy. These are the best sources to be eaten as part of a regular meal. Generally whole foods rank the lowest on this ranking. Remember, high-glycemic carbs post-workout; low-glycemic carbs at all other meals. You can find the glycemic rating of your favourite foods at http://www.glycemicindex.com/.

Low-glycemic foods:
- Oatmeal (non-sweetened)
- Yams
- Rice
- Yogurt (non - sweetened)
- Spaghetti
High-glycemic foods:
- Dextrose
- White bread
- Sugars and sweets

Fats
There are 4 types of fats:
(1) Monounsaturated fats should amount for the majority of fats eaten. Examples include:
?Almonds, peanut/peanut butter, most nuts ? Olive oil ? Avocados?
(2) Polyunsaturated fats consist of Omega 3's, 6's and 9's. Omega 6's and 9's are very common in foods and should not be supplemented with. Omega 3 fats are very scarce in our diets and are essential to muscular. The best source of Omega 3's is flax oil. Fish fats are also good and provide other health benefits.
(3) Saturated fats should be avoided. They occur naturally in foods so it's impossible to eliminate them from your diet. Small changes like removing skin from chicken and eating leaner meats can go a long way.
(4) Trans fats are the most evil of all fats. Stay away from fried foods and hydrogenated oils. By law, trans fats do not have to be labelled on food but this does not mean you can't calculate them for yourself. Add up the mono, poly and saturated fats on the nutrition label of a food. Subtract that number from the total amount of fat and what's left over is the amount of trans fat.
Of course eating and avoiding these specific foods all of time would be very boring and difficult. You don't have to memorize these foods, simply READ THE LABELS of the foods you eat. Everything you need to know about a food's nutritional value can be found on its label.

What Amount of Food Should I Be Eating?

Protein - Eat 1-1.5 grams of protein per pound of body weight. For example, if you weigh 150 pounds, you want to eat 150-225 grams of protein per day.
Carbohydrates - Eat 1.5-2 grams of carbohydrates per pound of body weight. For example, if you weigh 150 pounds, you want to eat 225- 300 grams of carbohydrates per day.
Fat - Eat .5-.75 grams of fat per pound of body weight. For example, if you weigh 150 pounds, you want to eat 75-112 grams of fat per day.
Note: The recommended amounts above are for males. Females should eat only 60% of the above amounts.
Work yourself up to progressively higher amounts of protein, carbs and fat based on your body's changes. Find a level where you become more muscular and defined. If you begin to gain fat, cut back on the amount you are eating. Your weight should not fluctuate very much during this program.

Hope this helps...
Commit to be fit!

Upper Body Workout!

HI Everyone!  I went to the gym yesterday and this is my upper body workout that I did (I'm still not versed in all of the fitness lingo quite yet):
(...and I'm writing this drinking the cranpeary cucumber fat blaster smoothie for lunch :))

20 minutes fast walking on an incline and 5 minutes rowing to warm up...try not to stretch to warm up, moving your muscles is much better than stretching them (think of them as hard spaghetti before you warm-up, once you're warmed up your muscles can be stretched without tearing :))  I like to warm up on the elliptical or the tredmil for a few minutes before a workout, and the rower if I'm working my upper body that day...

Rotation of (3 sets of each):
60-70lbs tricep extension (1st set on 60, 2nd and 3rd set 70lbs)
60-85lbs lat pulldown (1st set on 60, 2nd set on 75 and 3rd set on 85lbs)

Then I did a circut consisting of 3 rotations (of 5 exercises) - all free weights:
15lb over-head tricep extension (15 of them)
5lb pec flys (15 of them)
12lb hammer/bicep curls (24 of them - 12 on each arm)
20lb bent over bench row (26 - 13 on each side/arm)
15lb (in each hand)free weight bench press
(repeat two more times).

Then:
Sit-ups, V-sits, back extensions with a 10lb weight (3 sets of 15), and lots of...STRETCHING!!!

One of my next blogs will be able your muscle goods andgreat exercises to strengthen them...but for now...

Commit to be fit!!

New Breakfast Smoothie - Cranberry-pear fat blaster!

Hi Everyone! (I'm down 2 pounds and my clothes fit WAY better!)

I tried my new smoothie recipe this morning:

2 ripe pears (Bartlett or Asian) - I used Bartlett because the store was out of Asian.
1/2 cucumber (peeled)
1/4 of a lemon (squeeze the juice into the blender)
2 tbsp. thawed cranberries (fresh or frozen)
1/2" - 1" chunck of ginger grated (1/2" chunck is more than enough)
This makes 2 servings.

My thoughts:
It's an OKAY smoothie...while I would much prefer just berries blended with yogurt, or tropical fruits, this smoothie if you can handle the taste it totally worth it.  It took care of my appetite all morning, and I was not trying to snack at all.  Although I am not a fan of cranberries OR ginger...I can manage to drink it.  And getting used to a cucumber smoothie was different.  I recommend you definately try it, you can also alternate between this smoothie and other smoothie recipes for a little big of variety.  But I am going to do this smoothie for 3-5 mornings before I begin to mix it up.  A smoothie is a great way to lots of vitamins, nutrients, and an engery boost in the morning to last you well into lunch time!  And don't be afraid to throw some vegetables in the blender as well!  I will post more smoothie receipes as I try them.

About the smoothie...
Its benefits include:

• Cranberries:  Studies suggest that cranberries contain enzymes that boost metabolism and acids that help dissolve fat.  They are also a diuretic, so they flush out your system and help you get rid of water weight.
• Pears:  One study found that eating pears can actually help you lose more weight (this is probably due to all of the soluble fibre in them).  The fibre fights hunger and blocks some calories from being absorbed.
• Ginger:  Is the richest plant-based source of zinc in the world.  It's great at soothing the cellular inflammtion linked to our current obesity epidemic.  Plus, it boost immunity.  And when we feel well, we tend to eat less without trying!

"Biophotons" is a type of energy from sunlight that gets trapped in raw fruits and vegetables.  Once food has been cooked the biophotons are gone.  According to one German research, "biophotons fuel mitochondria, the little energy factories in our cells".  This is great for overall wellness, and it "helps promote weight loss".  Because when you're more energized, you're moving, and when you're moving, you are burning more calories. 

Looking for some healthy snack ideas?  You can drink unlimited HERBAL teas and drink them with NO sugar or milk or you LOSE the health benefits.  Teaopia.com is an AMAZING website for great tasting loose tea!  Check out the "slim and slender" kind, it's amazing!
2 cups of raw vegetables (no dip, let's be serious...).
1 piece of fruit or 1 cup of berries (I would go for the berries - they have more benefits).

Commit to be fit!

Tonight's Gym Routine

(See the bottom half of this blog for information on the first steps of your transformation).

I am heading to the gym this evening for a lower body and core workout.  The routine will include:

• 30 minutes on the tredmil - 5 minutes uphill walking and 5 minutes running (3 times for a total of 30 mins).
• 10 minutes on the elliptical - 5 minutes forward and 5 minutes backward (intervals of 1 minute medium speed and 30 seconds fast on resistance levels 12-14)
• 10 minutes on the rower - muscles are a little stiff from the upper body workout last session on the 3rd.
• 5 minutes on the crossramp to warm-up the glutes, calves, and hams w/ resistance level at 10-12.
• 5 minutes on the stairclimber to warm-up for the lower body blast.

With the cardio session over, my strength training will include a circut of (3 rotations of...)the following:

• BOSU squats - squats on top of the flat part of the BOSU ball (3 sets of 12).  Great for helping with balance.
• Walking lunges with 15lbs in each hand (3 sets of 12).
• Ball squats (against the wall with the exercise ball between my back and the wall and holding on to 15 lbs while squating).
• I would like to do step-ups with this as well but the gym here does not have anything to do those with...instead I will do glute kicks for a minute.

Then:

• Hip adduction machines....3 sets of 12 on both machines.  220lb pushing inward and 60lbs pushing outward.
• Sit-ups (3 sets of 15+), the plank (3 sets of 30 seconds+), and my favorite (not sure the name of it - will find it in my book later and let you know...)lying on my back and keeping my arms and legs extended and about 5 inches from the ground, holding this for as long as possible.  Again 3 sets...

Followed by LOTS of stetching.  The most important part of finishing a workout!  Nest to drinking a glass of water over the next 30 minutes.  Will end the session with some tanning in prep. for Cuba :)  and an Activia will fresh strawberries as a light snack.

If you are not near a gym, you can still do squats, lunges, core workouts, and cardio.  You do NOT need a gym, just motivation.  Increasing your steps from 500-2000 at a time or in spurts will ramp up your fat burning but not increase your appitite.   Get up during a commercial and run in place, do some glute kicks, squats or lunges, walk around the house...this will help keep your body in the fat burning zone.
You can easily ruin a good workout by eating an unnessecary amount of food afterward.  When you feel hungry, simply drink a glass of water or tea (with no milk or sugar), wait 30minutes, and if you are hungry have a LIGHT snack not too close to bedtime.  Or brush your teeth, this can sometimes help with the cravings.

However, if you are going to follow me on this journey, and commit to be fit, we need to start off right.
The majority of people when asked, will UNDER-estimate their caloric intake and OVER-estimate their daily exercise amounts.  Therefore, we are starting a food journal.  Get a book, paper, journal...and write down what you eat, when and how much on a daily basis.  This will help you realize what you are missing in your diet, how much "junk" you ACTUALLY eat, and what times you are eating (and giving in to cravings...).

NEXT.....we always find it more difficult to see results since we see ourselves in the mirror everyday.  So...we are going to measure ourselves.  Measure the following areas:

• Chest(men)/Bust(women)
• Waist(I always like to measure just below the bust AND around the belly button)
• Hips
• Butt
• Thighs
• Calves
• Arms (around bicep area is fine)

Just remember whereever you measure, to measure the same place each time.  We will do this every 2 weeks.  And do not squeeze the measuring tape tighter the second time you measure, this will give you an incorrect calculation... ;)

ALSO:
DO NOT, I repeat DO NOT weigh yourself every day.  We all experience daily ups and downs depending on many variables.  You cannot get a correct calculation if you weigh yourself everyday and becoming fixated on weighing yourself on a daily basis is an UNHEALTHY thing to do!  We will also weigh ourselves, evrery 2 weeks.  If you are adventurous, you can also take pictures of yourself to compare to in 30 days or more), this will be a great help to being able to view the transformation!

So, pick a day, tomorrow morning maybe?  In the morning, weigh yourself, measure yourself, record it and begin your food journal...  I leave for Cuba Feb. 12th, I am starting my transformation now, are you with me??

Now, you are set to begin your 2011 transformation and lifestyle change. 
HERE WE GO!

Commit to be fit!

Welcome to my blog!

Happy New Year Everyone!!!

It's 2011 people, the start of a new year!  The time when many people make resolutions and projections for the upcoming months, it's the time to set goals and challenge yourself to be the best you can be!

What was your resolution this year?  To quit smoking?  Eat healthier?  Exercise more?  How many times have we made the same resolutions year after year...well, I am hoping this blog will inspire you to do just that!  It's never too late to make changes in your life, and I want to help you with those changes (it's not going to be easy - and nothing worth doing ever is)!! 

I quit smoking in September 2010, and have set goals for myself to eat a very healthy diet and to lose 30 pounds in 2011 - it's a lifestyle change, not a quick fix.  I have also decided to take Personal Training and Nutrition as an online education this year.  This blog is my journey...I'm hoping I can inspire you and help you to do the same.  Each day I will post something inspirational, informative, useful, interesting, or even just plain silly about health and fitness!

Let's make some goals people and let 2011 be a healthy year!~

Commit to be fit!