Paul Plakas is the personal trainer on the show 'X-Weighted' and has tons of knowledge and experience in the health and fitness industry. He's one of the reasons I wrote my entry about elliptical machines, which he's known for hating. Although he can seem a bit pompous at times, and I've seen him play a pretty mean drill sergeant role on 'X-Weighted', I really think he knows his stuff.
I've been having a bit of a rough time over the past several weeks, for personal reasons, and was unable to sleep last night so I decided to get online rather than continue to toss and turn. I jumped onto his website and read an article about self-pity and found myself nodding throughout in agreement with everything he said and felt in his own experiences. I can relate in so many ways. Not only have I had clients who were of that mindset, I've experienced it myself. After my ankle injury I felt frustrated and depressed that I couldn't run like I wanted to. I went through the "why me?" stage, and the "why bother?" stage. I'm still working on overcoming the drawbacks that I let myself endure, and this article helped big time.
We're our own worst enemy most of the time. It's true. I think everyone goes through self-doubt and self-pity at some point in their life. The goal is to get through it, quickly, before it does a lot of damage.
Check out the article on self-pity here.
Friday, August 14
Thursday, August 13
New Fav Cereal!
I have a new favorite cereal: Mom's Healthy Secrets VibraBerry.
Breakfast is, by far, the most important meal of the day. We've all heard that eating a good breakfast within an hour of waking up is a must, but some of us still refuse to make it a priority. Some people claim that it makes them hungrier throughout the day- my guess is those people are also ignoring the fact that you need to snack too! You should be eating something every 3 hours. Hunger is your body's way of telling you it needs something. Start your day off right with a healthy breakfast to wake up your body, and when you are hungry, eat! Keep healthy snacks on hand and it won't be an issue.
The VibraBerry cereal is great! It's organic, low fat, very high in fibre and has organic goji berries, blueberries, and raisins which are rich in antioxidants and vitamins. Oh, and it's yummy! I like to mix in some fresh fruit but it's delicious on its own too.
If you're one of those breakfast skipping rebels, I think you just need to find something you enjoy eating in order to make it a habit. Time shouldn't be an issue, because, seriously, how long does it take to eat cereal? And if cereal's not your thing, toast is quick, easy, and portable!
If you have a favorite cereal or are a regular breakfast eater and have a great meal idea you'd like to share, let me know!
Breakfast is, by far, the most important meal of the day. We've all heard that eating a good breakfast within an hour of waking up is a must, but some of us still refuse to make it a priority. Some people claim that it makes them hungrier throughout the day- my guess is those people are also ignoring the fact that you need to snack too! You should be eating something every 3 hours. Hunger is your body's way of telling you it needs something. Start your day off right with a healthy breakfast to wake up your body, and when you are hungry, eat! Keep healthy snacks on hand and it won't be an issue.
The VibraBerry cereal is great! It's organic, low fat, very high in fibre and has organic goji berries, blueberries, and raisins which are rich in antioxidants and vitamins. Oh, and it's yummy! I like to mix in some fresh fruit but it's delicious on its own too.
If you're one of those breakfast skipping rebels, I think you just need to find something you enjoy eating in order to make it a habit. Time shouldn't be an issue, because, seriously, how long does it take to eat cereal? And if cereal's not your thing, toast is quick, easy, and portable!
If you have a favorite cereal or are a regular breakfast eater and have a great meal idea you'd like to share, let me know!
Sunday, August 9
Try Intervals
My ankle is a bit messed up ever since I ran the marathon 2 yrs ago, and because of the injury I can't run long distances anymore. I think I can work back up to it, and am going to try my hardest to (aiming for next years Blue Nose Marathon). Because I can't run long distances yet, I've been trying out an interval workout that I came up with a few weeks ago. So far, it's working fantastically! I haven't experienced pain and it is amazing for the cardiovascular system. I do a minute of brisk walking, 2 minutes of jogging at a good even pace, and then I RUN, as hard as I can for 1 minute, then repeat until I get where I'm going.
Interval training is fantastic! It seems to be putting less stress on my ankle, but definitely isn't any less demanding cardio-wise. I'm getting to train for endurance, as well as speed and power. Whether you're a regular jogger, or a newbie, I recommend trying out an interval routine like the one I'm doing, or you can even make up one of your own.
Intervals are quickly becoming a preferred method of training and should be included, in one way or another, in every exercise program. You'll burn tons of calories and train different energy systems, making you a more efficient machine!
Interval training is fantastic! It seems to be putting less stress on my ankle, but definitely isn't any less demanding cardio-wise. I'm getting to train for endurance, as well as speed and power. Whether you're a regular jogger, or a newbie, I recommend trying out an interval routine like the one I'm doing, or you can even make up one of your own.
Intervals are quickly becoming a preferred method of training and should be included, in one way or another, in every exercise program. You'll burn tons of calories and train different energy systems, making you a more efficient machine!
Monday, August 3
10 Ways To Help Your Kids Be More Active
I read an article by Paul Plakas regarding the frightening statistics on childhood obesity. It's obvious that parents play a huge role in the health of their children as well as the amount of activity they participate in.
The article followed with a list of the top ten ways to get your kids living a more active and healthy lifestyle. I've copied the list below and hope you all take note!
10. Sign up for summer sports camps.
- sports burn lots of calories
- are fun, kids do them long periods of time
- develop their bodies for adulthood
9. Schedule daily evening family walks.
- will develop a habit that they can carry on into the future
- develops family time and cohesiveness
8. Give them active jobs: paper route, snow shoveling, grass cutting, chores.
- a chance to earn spending money, motivation to work
7. Don’t let kids walk all over you, you are the boss.
- Don’t drive kids to school that is two blocks away
- Say no to lazing around the house.
6. Do the walk and groom program at your local humane society.
- get exercise and develop compassion and volunteer skills
- kids love animals
5. Build a backyard obstacle course.
- Be creative, develop cooperation with your children
- Use anything available ( saw horse, hoola hoops, tires, ropes, balls,etc
4. Set limits on T.V time, computer usage, video games and cell phones.
- Do not allow television or computer in their room only in open areas
- Only allow cell phones for emergency use
- Keep video games to only a couple hours per week.
3. Be a positive role model.
- Kids will follow the foot steps of the parent
- If you make exercise part of your life the greater chance your child will
2. Plan physically active holidays like camping.
- Develop outdoor skills while burning calories
- So much to do (hike, rock climb, bike, kayak)
1. Go play with them.
- Just spend time with your children, play catch
- Let the kids pick a physical activity for the family to engage in
- Gives them a chance to be involved and lead the family to better health
The article followed with a list of the top ten ways to get your kids living a more active and healthy lifestyle. I've copied the list below and hope you all take note!
10. Sign up for summer sports camps.
- sports burn lots of calories
- are fun, kids do them long periods of time
- develop their bodies for adulthood
9. Schedule daily evening family walks.
- will develop a habit that they can carry on into the future
- develops family time and cohesiveness
8. Give them active jobs: paper route, snow shoveling, grass cutting, chores.
- a chance to earn spending money, motivation to work
7. Don’t let kids walk all over you, you are the boss.
- Don’t drive kids to school that is two blocks away
- Say no to lazing around the house.
6. Do the walk and groom program at your local humane society.
- get exercise and develop compassion and volunteer skills
- kids love animals
5. Build a backyard obstacle course.
- Be creative, develop cooperation with your children
- Use anything available ( saw horse, hoola hoops, tires, ropes, balls,etc
4. Set limits on T.V time, computer usage, video games and cell phones.
- Do not allow television or computer in their room only in open areas
- Only allow cell phones for emergency use
- Keep video games to only a couple hours per week.
3. Be a positive role model.
- Kids will follow the foot steps of the parent
- If you make exercise part of your life the greater chance your child will
2. Plan physically active holidays like camping.
- Develop outdoor skills while burning calories
- So much to do (hike, rock climb, bike, kayak)
1. Go play with them.
- Just spend time with your children, play catch
- Let the kids pick a physical activity for the family to engage in
- Gives them a chance to be involved and lead the family to better health
I think the most important one on the list is number #3. I think being an active parent and showing kids, by example, how health and fitness are crucial to life, will make the biggest difference. If you tried a "do as I say and not as I do" approach, ie: if you sent your kids to camp to be active while you sat on your couch watching T.V and eating potato chips, I think you would end up disappointed with the outcome.
It's summer, so it's a great time to start a new family routine! Get out there with your kids and enjoy some healthy and active adventures!
Thursday, July 30
Wall Squat
A wall squat is an exercise that I love to include in most of my clients' workouts. It's a great exercise that targets the thighs, butt, and even your back and abs, and, technically, it's easy to perform. It's excellent for your posture and can be done almost anywhere! Here's what you do:
1. Stand against a wall with your legs extended out and feet shoulder width apart (or a bit wider depending on what feels comfortable for you). Your feet should be about 2' away from the wall. If you have knee pain or an injury, adjust your feet out so that when you bend and straighten, you feel no pain.
2. Inhale, then exhale and tighten your abs. Keep your head up and eyes forward with knees slightly bent. Try to keep your shoulders from hunching or rounding, and the back of your head touching the wall.
3. As you exhale, bend your knees to slide your back down the wall. Ideally, you will come low enough that your thighs are parallel to the floor, but let the presence of any pain guide you as to how far down you go. You should feel no pain! Also, check to see that your knees do not come any more forward than your ankles.
4. If needed, adjust the distance between the wall and your feet to accommodate good knee alignment and the level of challenge to your muscles.
5. Hold the position for 5-10 seconds. Breathe evenly. Keep your hands at your sides and not on your thighs. Eventually, you can work up to holding the position for 1-2 minutes.
6. Move slowly back to the start position. The workout for your seat muscles should intensify on the way back up.
Perform this exercise 3-4 times and increase the holding time each week. When it's getting tough and you don't think you can hold it any longer, just think about the girl who held a wall squat for 11 hours and 51 minutes to get the Guinness World Record. I think you can handle the challenge of working up to 2 minutes *smiles*
1. Stand against a wall with your legs extended out and feet shoulder width apart (or a bit wider depending on what feels comfortable for you). Your feet should be about 2' away from the wall. If you have knee pain or an injury, adjust your feet out so that when you bend and straighten, you feel no pain.
2. Inhale, then exhale and tighten your abs. Keep your head up and eyes forward with knees slightly bent. Try to keep your shoulders from hunching or rounding, and the back of your head touching the wall.
3. As you exhale, bend your knees to slide your back down the wall. Ideally, you will come low enough that your thighs are parallel to the floor, but let the presence of any pain guide you as to how far down you go. You should feel no pain! Also, check to see that your knees do not come any more forward than your ankles.
4. If needed, adjust the distance between the wall and your feet to accommodate good knee alignment and the level of challenge to your muscles.
5. Hold the position for 5-10 seconds. Breathe evenly. Keep your hands at your sides and not on your thighs. Eventually, you can work up to holding the position for 1-2 minutes.
6. Move slowly back to the start position. The workout for your seat muscles should intensify on the way back up.
Perform this exercise 3-4 times and increase the holding time each week. When it's getting tough and you don't think you can hold it any longer, just think about the girl who held a wall squat for 11 hours and 51 minutes to get the Guinness World Record. I think you can handle the challenge of working up to 2 minutes *smiles*
Saturday, July 25
We Are What We Eat
It's easy enough to say, but not always easy to live by; we are what we eat.
If we lived by this and we truly believed that what we eat is going to depict how we look and how we feel, we would be much healthier and happier. If we chose what to eat by first picturing the unhealthy foods as the fatty tissue on our "problem areas"and the healthy food as sexy, lean muscle in all the right places, it'd help prevent many unwanted pounds.
I hate to admit it, but I myself sometimes have a tough time living by this motto...especially in the summer when ice cream is calling to me on those beautiful sunny days. But nothing tastes as good as fit feels- I know it's true, with everything in me. So, I opt for a healthier version of my favorite foods. If I'm craving an ice cream cone (my #1 weakness) , I go someplace that I know has frozen yogurt or will get a freezie instead. If I'm craving an ice cap, which is a new craving for me, I get it made with low fat milk instead of cream. I don't get cravings for fast food or chips (comes from not having it for years- trust me it'll happen for you too if you go long enough without it), but there are healthy options for those too! Get grilled chicken with no mayo instead of a burger, get salad or chilli instead of fries if you can, get water instead of pop. Grab a bag of pretzels instead of chips (high in sodium still, but much healthier) or a bag of baked chips are good too (try Old Dutch!). Popcorn (kernels you pop yourself rather than the fatty kind you get at the store) would be the healthiest substitute for chips. If you get chocolate cravings, get low calorie hot chocolate or dark chocolate with 70% cocoa.
We all go through stages where it's easier to eat better and times when it's a little harder. The way to win is to try sticking to an 80/20 lifestyle: eat healthy 80% of the time and the 20% that you don't is forgivable. That's easy enough isn't it?
I don't think it's fair to expect anyone to eat perfectly all of the time. And, ya know, I really don't think there's enough knowledge behind food and nutrition for anyone to know what "perfect" is yet anyway! There are so many different opinions and theories that, from what I've learned, it's best to keep it simple and not get caught up in all the hype. Listen to common sense- eat real food (as natural and unprocessed as you can get), eat mostly fresh vegetables, eat lean mean, and be sensible when it comes to the "junk". If you get too obsessed and consumed with what to eat and what not to, you may start to get resentful and angry at your "diet", and that's when you'll resort back to unhealthy ways.
Let me know if you have any comments or questions! I'd love to hear them :)
If we lived by this and we truly believed that what we eat is going to depict how we look and how we feel, we would be much healthier and happier. If we chose what to eat by first picturing the unhealthy foods as the fatty tissue on our "problem areas"and the healthy food as sexy, lean muscle in all the right places, it'd help prevent many unwanted pounds.
I hate to admit it, but I myself sometimes have a tough time living by this motto...especially in the summer when ice cream is calling to me on those beautiful sunny days. But nothing tastes as good as fit feels- I know it's true, with everything in me. So, I opt for a healthier version of my favorite foods. If I'm craving an ice cream cone (my #1 weakness) , I go someplace that I know has frozen yogurt or will get a freezie instead. If I'm craving an ice cap, which is a new craving for me, I get it made with low fat milk instead of cream. I don't get cravings for fast food or chips (comes from not having it for years- trust me it'll happen for you too if you go long enough without it), but there are healthy options for those too! Get grilled chicken with no mayo instead of a burger, get salad or chilli instead of fries if you can, get water instead of pop. Grab a bag of pretzels instead of chips (high in sodium still, but much healthier) or a bag of baked chips are good too (try Old Dutch!). Popcorn (kernels you pop yourself rather than the fatty kind you get at the store) would be the healthiest substitute for chips. If you get chocolate cravings, get low calorie hot chocolate or dark chocolate with 70% cocoa.
We all go through stages where it's easier to eat better and times when it's a little harder. The way to win is to try sticking to an 80/20 lifestyle: eat healthy 80% of the time and the 20% that you don't is forgivable. That's easy enough isn't it?
I don't think it's fair to expect anyone to eat perfectly all of the time. And, ya know, I really don't think there's enough knowledge behind food and nutrition for anyone to know what "perfect" is yet anyway! There are so many different opinions and theories that, from what I've learned, it's best to keep it simple and not get caught up in all the hype. Listen to common sense- eat real food (as natural and unprocessed as you can get), eat mostly fresh vegetables, eat lean mean, and be sensible when it comes to the "junk". If you get too obsessed and consumed with what to eat and what not to, you may start to get resentful and angry at your "diet", and that's when you'll resort back to unhealthy ways.
Let me know if you have any comments or questions! I'd love to hear them :)
Monday, July 20
Mom's New Goal
It's amazing how quickly your body adapts with exercise and becomes more efficient at everything- even breathing. I just started my mom on a jogging program this past Saturday. She hasn't jogged in at least 20 years, and we're both very excited to see how quickly she progresses. I know she's going to see progress each time she works out; small differences in her form, her breathing, and how quickly she recovers afterwards. We're starting slow and the goal is to build up to jogging 5km none-stop. She'll be there before we know it!
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