Tuesday, August 5, 2014
20 Superfoods for Weightloss - Part 1
For anyone who is trying to shed some unwanted pounds, remember that the best recipe for success is a combination of physical activity (30%) and diet (70%). Those percentages are for a average day. With that said, it is very important that the food you are putting into your body is not sabotaging your weight-lost goals as there is a lot of garbage disguised as food out in our Local Markets. Here are some tried and tested foods that will help guide you towards a leaner body.
An apple a day can keep weight gain at bay. People who chomped an apple before a pasta meal ate fewer calories overall than those who had a different snack. Plus, the antioxidants in apples may help prevent metabolic syndrome, a condition marked by excess belly fat or an "apple shape."
Beef has a rep as a diet buster, but eating it may help you peel off pounds. Word of advice, slice off as much of the fat off the meat before cooking.
Dig in to eggs, yolks and all: They won't harm your heart, but they can help you trim inches.
This green leaf has been all the rave lately. One raw chopped cup contains 34 calories and about 1.3 grams of fiber, as well as a hearty helping of iron and calcium. Great in mixed salads or smoothies.
All oats are healthful, but the steel-cut and rolled varieties (which are minimally processed) have up to 5 grams of fiber per serving, making them the most filling choice. Instant oats contain 3 to 4 grams per serving.
Lentils are a bona-fide belly flattener. Eating them helps prevent insulin spikes that cause your body to create excess fat, especially in the abdominal area. Because they're high in protein, they make a great alternative to meat. There are many varieties of lentils, most common are brown, green, yellow and red. Red and yellow cook the fastest (in about 15 to 20 minutes).
These chewy, tart berries have a hunger-curbing edge over other fruit: 18 amino acids, which make them a surprising source of protein. Snack on them mid-afternoon to stay satisfied until dinner. The calorie cost? Only 35 per tablespoon. Try mixing 1/4 cup of the dried berries (from health food stores) with 1/4 cup raisins and 1/4 cup walnuts for a nourishing trail mix. Can also be used as toppings for salads or desserts.
Not only do fish fats keep your heart healthy, but they shrink your waist, too. Omega-3 fatty acids improve insulin sensitivity—which helps build muscle and decrease belly fat. And the more muscle you have, the more calories your body burns. Opt for wild salmon (if the budget allows for it) - it may contain fewer pollutants.
Swap plain noodles for this hearty variety. Buckwheat is high in fiber and, unlike most carbs, contains protein, so it's harder to overeat buckwheat pasta than the regular stuff. For a light meal, toss cooked buckwheat pasta with broccoli, carrots, mushrooms and onions.
Sunday, July 27, 2014
The "Whole Foods" Diet
The more we learn about nutrition, the more it seems we should eat the way
people did a hundred years ago. Recent research appears to be pointing us in
the direction of eating mostly "whole foods" – that is, foods that are
as close to their natural form as possible.
This could mean eating:
- Whole grains instead of refined grains whenever possible.
- Fruits, vegetables, and beans instead of supplements to provide the fiber and vitamins they contain.
- A skinless chicken breast cooked with healthful ingredients instead of chicken nuggets processed with added fats, flavorings, and preservatives.
- A baked potato with chopped green onions and light sour cream instead of a bag of sour cream and onion potato chips.
- Fresh berries with breakfast instead of raspberry toaster pastries or breakfast bars.
- A blueberry smoothie made with blueberries, yogurt, and a frozen banana instead of a blue-colored slushy or slurpee.
Many health experts believe that eating more whole foods is our best bet for
improving health and preventing disease. Whole foods – like vegetables, fruits,
whole grains, nuts, and legumes -- retain their fiber as well as the whole
portfolio of beneficial phytochemicals and nutrients that are often removed in
processed foods.
Stay tuned - My next post will be a two part series on 20 Super Foods for Weight Loss.
Sunday, July 13, 2014
Outdoor Bootcamps
Hello Vancouver!
Now that it is sunny here, me and my team are excited to launch our first ever Outdoor Bootcamps happening in Kitsilano and South Burnaby. We hope to run these annually. Be one of the first to get in on the fun. Cost is $15 a class.
Kitsilano will be launching next week, July 21, reserve your spot today.
Monday 7am, 6pm, 7pm
Tuesday 7am, 6pm, 7pm
Thursday 7am, 6pm, 7pm
South Burnaby have already started and are running at Central Park.
Monday 6pm
Wednesday 6pm
Please feel free to contact me if you want to join in on the fun or have any questions.
Lets play outdoors!
Now that it is sunny here, me and my team are excited to launch our first ever Outdoor Bootcamps happening in Kitsilano and South Burnaby. We hope to run these annually. Be one of the first to get in on the fun. Cost is $15 a class.
Kitsilano will be launching next week, July 21, reserve your spot today.
Monday 7am, 6pm, 7pm
Tuesday 7am, 6pm, 7pm
Thursday 7am, 6pm, 7pm
South Burnaby have already started and are running at Central Park.
Monday 6pm
Wednesday 6pm
Please feel free to contact me if you want to join in on the fun or have any questions.
Lets play outdoors!
Monday, May 12, 2014
Bulletproof Coffee - What you need to know before you butter-boost your coffee
If you’ve been inspired by the celeb chefs and health gurus who are brewing their coffee Bulletproof-style
and want to give butter-spiked java a shot, there are a couple of
things you need to know first. Here’s your cheat sheet to getting it
right (and to hopefully more energy-filled mornings).
Bulletproof Coffee is becoming popular for a reason. Aside from tasting awesome, it makes you feel lean, focused, and energized.
Here's the ingredients:
Not all coffee is created equal. The wrong coffee will sap your energy and leave you feeling lethargic and irritable. This is the main reason people believe they don’t tolerate coffee. It’s not coffee they don’t tolerate, it’s the mycotoxins in the coffee. Make sure you check out this link "How to choose mycotoxin-free coffee" before making this.
Only use grass-fed butter like Kerry gold. Butter from grain-fed animals has a different fat composition. It doesn’t blend as well, doesn’t taste as good, and lacks fat soluble vitamins (which is one of the reasons this makes you Bulletproof).
The MCT oil promotes high energy, fat loss, and brain function. It will make you feel better and get thinner. It also makes the coffee have a better feel in your mouth, but coffee with just butter is ok too.
Low-fat diets reduce the amount of fat-digesting enzymes you produce. If you’ve been avoiding fat for some time, add less butter and allow your body to adapt. Digestive support may be necessary. Taking a betaine HCL or a digestive enzyme supplement will help your body digest the butter as you ramp up to digesting real food. This goes double for vegans or people who have been starving on low fat or low calorie diets.
That is all folks. Enjoy!
Bulletproof Coffee is becoming popular for a reason. Aside from tasting awesome, it makes you feel lean, focused, and energized.
Here's the ingredients:
- Brew 1 cup (8 oz.) of coffee using filtered water, just off the boil, with 2 1/2 heaping tablespoons of High Quality Coffee Beans. (French Press is easiest.)
- Add 1-2tbs of MCT oil (15-30 ml)
- Add 1-2 tablespoons grass-fed, unsalted butter (such as Kerry gold) or ghee
- Mix all the ingredients in a blender for 20-30seconds until it is frothy like a foamy latte
- Optional: Add cinnamon, vanilla, dark chocolate, or Maple Syrup to sweeten the coffee
Not all coffee is created equal. The wrong coffee will sap your energy and leave you feeling lethargic and irritable. This is the main reason people believe they don’t tolerate coffee. It’s not coffee they don’t tolerate, it’s the mycotoxins in the coffee. Make sure you check out this link "How to choose mycotoxin-free coffee" before making this.
Only use grass-fed butter like Kerry gold. Butter from grain-fed animals has a different fat composition. It doesn’t blend as well, doesn’t taste as good, and lacks fat soluble vitamins (which is one of the reasons this makes you Bulletproof).
The MCT oil promotes high energy, fat loss, and brain function. It will make you feel better and get thinner. It also makes the coffee have a better feel in your mouth, but coffee with just butter is ok too.
Low-fat diets reduce the amount of fat-digesting enzymes you produce. If you’ve been avoiding fat for some time, add less butter and allow your body to adapt. Digestive support may be necessary. Taking a betaine HCL or a digestive enzyme supplement will help your body digest the butter as you ramp up to digesting real food. This goes double for vegans or people who have been starving on low fat or low calorie diets.
That is all folks. Enjoy!
Saturday, March 29, 2014
Greek Yogurt or Regular Yogurt - What's the F***ing difference?!?!
Don't worry, you're not alone if you have ever wondered, "What's the difference
between Greek yogurt and regular yogurt?" Greek yogurt's popularity has
been skyrocketing for the last couple of years, and you may be wondering what all the fuss is about.
Is Greek yogurt more nutritious than regular yogurt? With nearly 28% of North
Americans now eating yogurt on a daily basis, it's a question worth
investigating.
Yogurt comes from milk that has had healthy bacteria added, causing it to ferment. During this process, yogurt thickens and takes on a slightly tangy taste. Yogurt is then strained through a cheesecloth, which allows the liquid whey part of milk to drain off. Regular yogurt is strained twice, while Greek yogurt is strained three times to remove more whey (leaving a thicker consistency).
While all yogurt provides numerous health benefits (including probiotics), the nutritional stats for Greek yogurt and regular yogurt do differ. Here's how the two stack up:
Protein - Greek yogurt has almost double the protein of regular yogurt. Eight ounces of Greek yogurt has about 20 grams of protein, whereas regular yogurt provides around 11-13 grams. Greek yogurt's high protein content makes it a favorite among people trying to manage their weight as it helps ward off hunger.
Carbohydrates - Greek yogurt has fewer carbohydrates than regular yogurt. This could be beneficial to diabetics, who have to watch their carbohydrate intake.
Calcium - Regular yogurt has about three times the calcium of Greek yogurt. Both are still considered good sources of calcium, but women who don't get enough calcium from other foods may want to stick to regular yogurt for its bone-building benefits.
Sodium - Greek yogurt has half the sodium of regular yogurt.
Calories - Plain, nonfat versions of Greek and regular yogurt have a similar calorie count per serving, but added sugars can significantly increase the calories of either variety.
Texture - Greek yogurt is much thicker and creamier than regular yogurt because it's strained more. Greek yogurt can also be used in cooking as it does not curdle when heated like regular yogurt.
Cost - Unfortunately, you'll likely spend twice the money on Greek yogurt. This is largely due to escalating customer demand, as Greek yogurt's taste, texture, and great nutritional profile keep consumers coming back in droves. Greek yogurt also costs more because the extra straining requires much more milk, so it's a more concentrated source of protein.
Although most people snack on yogurt, don't underestimate its versatility. Both types of yogurt can be used as lower-calorie substitutes for fatty ingredients. Swap out eggs and oil in baked goods for Greek yogurt, or use either yogurt type in place of full-fat sour cream, heavy cream, mayonnaise, or cream cheese in recipes. Both types can also be used in place of other high-calorie ingredients in dips, sauces, salad dressings, smoothies, and desserts.
Yogurt is often touted as an ideal health food, and it can be if you choose the right kind. As with both Greek and regular yogurts, be sure to choose low-fat or nonfat varieties, and opt for those with little to no added sugar, as this ups the calorie count.
Boom! So there you have it. There is no real clear winner, so the choice to which you pick is yours, as both are good for you. In case you were curious, I'm on Team Greek lol.
Yogurt comes from milk that has had healthy bacteria added, causing it to ferment. During this process, yogurt thickens and takes on a slightly tangy taste. Yogurt is then strained through a cheesecloth, which allows the liquid whey part of milk to drain off. Regular yogurt is strained twice, while Greek yogurt is strained three times to remove more whey (leaving a thicker consistency).
While all yogurt provides numerous health benefits (including probiotics), the nutritional stats for Greek yogurt and regular yogurt do differ. Here's how the two stack up:
Protein - Greek yogurt has almost double the protein of regular yogurt. Eight ounces of Greek yogurt has about 20 grams of protein, whereas regular yogurt provides around 11-13 grams. Greek yogurt's high protein content makes it a favorite among people trying to manage their weight as it helps ward off hunger.
Carbohydrates - Greek yogurt has fewer carbohydrates than regular yogurt. This could be beneficial to diabetics, who have to watch their carbohydrate intake.
Calcium - Regular yogurt has about three times the calcium of Greek yogurt. Both are still considered good sources of calcium, but women who don't get enough calcium from other foods may want to stick to regular yogurt for its bone-building benefits.
Sodium - Greek yogurt has half the sodium of regular yogurt.
Calories - Plain, nonfat versions of Greek and regular yogurt have a similar calorie count per serving, but added sugars can significantly increase the calories of either variety.
Texture - Greek yogurt is much thicker and creamier than regular yogurt because it's strained more. Greek yogurt can also be used in cooking as it does not curdle when heated like regular yogurt.
Cost - Unfortunately, you'll likely spend twice the money on Greek yogurt. This is largely due to escalating customer demand, as Greek yogurt's taste, texture, and great nutritional profile keep consumers coming back in droves. Greek yogurt also costs more because the extra straining requires much more milk, so it's a more concentrated source of protein.
Although most people snack on yogurt, don't underestimate its versatility. Both types of yogurt can be used as lower-calorie substitutes for fatty ingredients. Swap out eggs and oil in baked goods for Greek yogurt, or use either yogurt type in place of full-fat sour cream, heavy cream, mayonnaise, or cream cheese in recipes. Both types can also be used in place of other high-calorie ingredients in dips, sauces, salad dressings, smoothies, and desserts.
Yogurt is often touted as an ideal health food, and it can be if you choose the right kind. As with both Greek and regular yogurts, be sure to choose low-fat or nonfat varieties, and opt for those with little to no added sugar, as this ups the calorie count.
Boom! So there you have it. There is no real clear winner, so the choice to which you pick is yours, as both are good for you. In case you were curious, I'm on Team Greek lol.
Tuesday, March 18, 2014
Vancouver, BC TED Conference to be live streamed at 24 locations for free viewing
So by now, I'm sure you've heard the news (even your dog has heard it), the international TED2014 conference will be coming to town next week. That is exciting news for our growing city.
This is the 30th anniversary of TED, and is the first time it is being held in Vancouver.
If by chance your new to TED, here is a short break down: TED is a nonprofit devoted to spreading ideas, usually in the form of short, powerful talks (18 minutes or less). TED began in 1984 as a conference where Technology, Entertainment and Design converged, and today covers almost all topics — from science to business to global issues — in more than 100 languages. Meanwhile, independently run TEDx events help share ideas in communities around the world. To check out more, visit there website at www.ted.com
“We’re thrilled to welcome TED to Vancouver and look forward to the range of innovative ideas and debate that will emerge from the week-long talks and presentations,” said Mayor Gregor Robertson. He continues to say “Whether you’re a long-time TED fan or someone learning about it for the first time, you will have the opportunity to watch some of the world’s top minds present their ideas in community spaces across Vancouver.”
TED is now sold out, but that doesn't mean you can't watch it live. Everyone of else that didn't dish out for a $7,500 - $125,000 ticket will still have the opportunity to watch the event for free at live web streaming locations throughout the city.
The web stream will run during the day starting Monday, March 17 through Friday, March 21 at the following locations:
This is the 30th anniversary of TED, and is the first time it is being held in Vancouver.
If by chance your new to TED, here is a short break down: TED is a nonprofit devoted to spreading ideas, usually in the form of short, powerful talks (18 minutes or less). TED began in 1984 as a conference where Technology, Entertainment and Design converged, and today covers almost all topics — from science to business to global issues — in more than 100 languages. Meanwhile, independently run TEDx events help share ideas in communities around the world. To check out more, visit there website at www.ted.com
“We’re thrilled to welcome TED to Vancouver and look forward to the range of innovative ideas and debate that will emerge from the week-long talks and presentations,” said Mayor Gregor Robertson. He continues to say “Whether you’re a long-time TED fan or someone learning about it for the first time, you will have the opportunity to watch some of the world’s top minds present their ideas in community spaces across Vancouver.”
TED is now sold out, but that doesn't mean you can't watch it live. Everyone of else that didn't dish out for a $7,500 - $125,000 ticket will still have the opportunity to watch the event for free at live web streaming locations throughout the city.
The web stream will run during the day starting Monday, March 17 through Friday, March 21 at the following locations:
Public plazas
- BC Place Stadium, Terry Fox Plaza, Jumbotron outside, Vancouver
- Grouse Mountain, 6400 Nancy Greene Way, North Vancouver
Libraries
- Vancouver Public Library, 350 West Georgia Street, Vancouver
- Surrey City Centre Library, 10350 University Drive, Surrey
- Douglas College’s New Westminster Campus (Main Concourse)
- North Vancouver District Public Library, 1277 Lynn Valley Road, North Vancouver
- Port Moody Public Library, 100 Newport Drive, Port Moody
- Richmond Public Library, 100 – 7700 Minoru Gate, Richmond
- Coquitlam Public Library, 575 Poirier Street, Coquitlam
Colleges/universities
- British Columbia Institute of Technology, 3700 Willingdon Avenue, Burnaby
- CityStudio, 1800 Spyglass Place, Vancouver
- Corpus Christi College, 5935 Iona Drive, Vancouver
- Douglas College, 700 Royal Avenue, New Westminster
- Kwantlen Polytechnic University, 12666 72 Avenue (Cedar 1240), Surrey
- Langara College Library,100 West 49th Avenue, Vancouver
- Simon Fraser University, 8888 University Drive, Burnaby
- The University of British Columbia, Vancouver
- UBC Scarfe Building, 2125 Main Mall, Vancouver
- UBC Cecil Green Park Coach House, 6323 Cecil Green Park Road
- UBC Life Sciences Centre, 2350 Health Sciences Mall, Room 1372
- UBC Sauder School of Business, Angus Building, 2053 Main Mall, Room 165
- UBC Sauder School of Business, Robson Square
- Makerspace at the UVic Tech Park, 4a-4476 Markham Street, Victoria
Non-profits and community centres
- Potluck CafƩ Society, 30 West Hastings Vancouver
- Trout Lake Community Centre, 3360 Victoria Drive, Vancouver
Monday, March 17, 2014
Homemade Coconut Butter!
Before I begin this post, I just want to say sorry for my lack of posts lately. Life is just crazy busy right now (guess, that is a good thing though lol). Anyways, I do believe this posting will make up for my procrastination (especially in the $ department).
Anybody that knows me will tell you, I love my coconuts. With that said, coconut butter is an essential must have in my kitchen. In case you didn't know, coconut butter can be used in a number of ways. It can be used in your favorite baked goods or sauces (as a replacement for butter) or as spread on your toast (my personal favorite). I'm sure you can find other uses for it as well. Now, it should be noted that coconut butter is not the same as coconut oil. Coconut butter is made from the oils and meat of the coconut. Image all that nutritional goodness.
If you are new to coconuts, let me be the first to tell you that the health benefits of coconuts are massive. Keeping this with coconut butter, some of the benefits are as listed - It is known to improve your skin and hair, giving them a more nourished appearance. Helps maintain weight by providing immediate energy with fewer calories than other fats. For the women readers, I'm always looking out for you ladies lol, it is also known to reduce the craving for sweets. That's right, the notorious "sweet tooth", reduced! What's not to like about coconut butter?!?!
It's not over yet. Like always, I saved the best for last, it is an antimicrobial (from the oils). What does that mean, it kills bad bacteria and fungi found inside the body. Boom! Mind blown away lol.
Alright, lets get started. You will be surprised at how easy it is to make coconut butter. And, how inexpensive it is to make. All you need is dehydrated (unsweetened) coconut flakes, which can easily
found in the bulk section of your grocery store, and a food processor. Seriously.
1 cup of coconut flakes made me about a hockey puck size of butter. It also cost me less than a buck. True Story.
Depending on the size of you food processor, place as much coconut flakes in and process for approximately 8-10 minutes. Depending on your food processor you may want to do two 4-5 minute sets so it doesn’t burn out your motor.
You will know you are finished when the contents inside are a milky, watery consistency.
Pour the liquid into a glass jar with a tight lid. The mixture will solidify over about 45-60 minutes. You may want to store in fridge to speed up this step. With that said, you don’t need to keep this in the fridge, it will keep as is for months in at a solid state at room temperature. That is all. Enjoy! Till next time!
Anybody that knows me will tell you, I love my coconuts. With that said, coconut butter is an essential must have in my kitchen. In case you didn't know, coconut butter can be used in a number of ways. It can be used in your favorite baked goods or sauces (as a replacement for butter) or as spread on your toast (my personal favorite). I'm sure you can find other uses for it as well. Now, it should be noted that coconut butter is not the same as coconut oil. Coconut butter is made from the oils and meat of the coconut. Image all that nutritional goodness.
If you are new to coconuts, let me be the first to tell you that the health benefits of coconuts are massive. Keeping this with coconut butter, some of the benefits are as listed - It is known to improve your skin and hair, giving them a more nourished appearance. Helps maintain weight by providing immediate energy with fewer calories than other fats. For the women readers, I'm always looking out for you ladies lol, it is also known to reduce the craving for sweets. That's right, the notorious "sweet tooth", reduced! What's not to like about coconut butter?!?!
It's not over yet. Like always, I saved the best for last, it is an antimicrobial (from the oils). What does that mean, it kills bad bacteria and fungi found inside the body. Boom! Mind blown away lol.
Alright, lets get started. You will be surprised at how easy it is to make coconut butter. And, how inexpensive it is to make. All you need is dehydrated (unsweetened) coconut flakes, which can easily
found in the bulk section of your grocery store, and a food processor. Seriously.1 cup of coconut flakes made me about a hockey puck size of butter. It also cost me less than a buck. True Story.
Depending on the size of you food processor, place as much coconut flakes in and process for approximately 8-10 minutes. Depending on your food processor you may want to do two 4-5 minute sets so it doesn’t burn out your motor.
You will know you are finished when the contents inside are a milky, watery consistency.
Pour the liquid into a glass jar with a tight lid. The mixture will solidify over about 45-60 minutes. You may want to store in fridge to speed up this step. With that said, you don’t need to keep this in the fridge, it will keep as is for months in at a solid state at room temperature. That is all. Enjoy! Till next time!
Monday, February 24, 2014
Recipes when I feel like it: Ziggy Dry Rub Mix
A goal of mine this year is to rid my body of condiments (you know, that stuff sitting on your fridge door and middle grocery store aisle lol). Many reasons as to why - the main reasons, they can be pricey and majority of them contain high amounts of sugar (something I want to limit in my body). Exploring a few options, I concluded that I am finally ready to explore the world of herbs and spices. Needless to say, I have been busy in the kitchen as of late. Here's one of my favorite dry rub recipe so far. Simple to assemble, simply gather the various ingredients and mix together the desired amounts in a container or bag.
Ingredients:1 TBS Paprika
1/2 TBS Chili Powder
1 TSP Cayenne Pepper
2 TSP Ground Black Pepper
1 TBS Garlic Powder
1 TBS Sea Salt
1 & 1/4 TSP Dried Oregano
1 & 1/4 TSP Dried Thyme
Goes great on most meats (especially chicken) and stir-frys.
Fair warning: this dry rub contains a mild kick. Nothing you can't handle lol
Enjoy! Feel free to share with me your favourite recipes with me :)
Sunday, December 29, 2013
Australian Personal Trainer Debunks Those Infuriating 'Before And After' Weight Loss Pictures
Today is one of those rainy Sundays where most of us find ourselves staying and and keeping warm, at least this is what it is like in Vancouver, BC lol. Bored of the same old things, I choice to read articles on the internet to pass the time. As luck would have it, I came across this great blog by an Austalian personal trainer, named Mel.
So fed up with misleading “Before and After” pictures used to sell fitness programs and diet pills, Mel
decided to make her own transformation in under 15 minutes (via Gawker).
All it took was better posture, some fake tanning lotion, and black bathing suit bottoms:
“Check out my transformation! It took me 15 minutes,” Mel wrote to her followers on Instagram.
“Wanna know my secret? Well firstly I ditched the phonewallet (fwallet) cause that **** is lame, swapped my bather bottoms to black (cause they’re a size bigger and black is slimming), smothered on some fake tan, clipped in my hair extensions, stood up a bit taller, sucked in my guts, popped my hip, threw in a skinny arm, stood a bit wider #boxgap, pulled my shoulders back and added a bit of a cheeky/I’m so proud of my results smile. Zoomed in on the before pic, zoomed out on the after and added a filter. Cause filters make everything awesome.”
She would later follow up on this idea with a blog post on how misleading transformation pictures can be, and the dangers of having unrealistic expectations for quick results.
“What a before and after shot doesn’t tell you how the person achieved it,” she writes. “It doesn’t tell you if they did it a healthy way or if they starved themselves for weeks on end to get there.”
“It also doesn’t show you the persons mental state, their self worth, how [many] hours of exercise they did, the lifestyle they live, the early mornings, how they handled social situations or how many skinny mini teas they chugged, [etc.]”
Check out her full blog post here.
So fed up with misleading “Before and After” pictures used to sell fitness programs and diet pills, Mel
decided to make her own transformation in under 15 minutes (via Gawker).
All it took was better posture, some fake tanning lotion, and black bathing suit bottoms:
“Check out my transformation! It took me 15 minutes,” Mel wrote to her followers on Instagram.
“Wanna know my secret? Well firstly I ditched the phonewallet (fwallet) cause that **** is lame, swapped my bather bottoms to black (cause they’re a size bigger and black is slimming), smothered on some fake tan, clipped in my hair extensions, stood up a bit taller, sucked in my guts, popped my hip, threw in a skinny arm, stood a bit wider #boxgap, pulled my shoulders back and added a bit of a cheeky/I’m so proud of my results smile. Zoomed in on the before pic, zoomed out on the after and added a filter. Cause filters make everything awesome.”
She would later follow up on this idea with a blog post on how misleading transformation pictures can be, and the dangers of having unrealistic expectations for quick results.
“What a before and after shot doesn’t tell you how the person achieved it,” she writes. “It doesn’t tell you if they did it a healthy way or if they starved themselves for weeks on end to get there.”
“It also doesn’t show you the persons mental state, their self worth, how [many] hours of exercise they did, the lifestyle they live, the early mornings, how they handled social situations or how many skinny mini teas they chugged, [etc.]”
Check out her full blog post here.
Friday, December 27, 2013
Good news -> I am back
So it's been awhile since my last post. Where have I been, you
ask. The answer, traveling around Europe for a month (longest I have
ever travelled). I have now been back for a little over a month and let
me tell you, it's been a struggle to adapt back to normal life. To
paint you a picture, imagine me, jet-lagged as shit, arriving back at
richmond airport (in the great Vancouver, BC) just as the staff were
setting up the Christmas decorations. I am back! I am speaking to none
other than Christmas, that jolly jolly chaotic mess near the end of the
year. And as we all know, it happens every December 25th. So, ready or
not... Go. Fuck!
But I
digress, Christmas is over. And like always, I survived. It was a blast while it was here but it's time to move back on with life. Back to where I left off, I am grad
to say that I am moving full swing again. Daily routines are returning and feeling familiar again (thank god lol). Cleaning up after myself still needs some fine tuning, but it's getting easier each day - I am living with the fact that I forgot to pack my stewards with me back home lol.
So the good news from here is you all will be hearing a whole bunch more from me in the new year. Till then!
So the good news from here is you all will be hearing a whole bunch more from me in the new year. Till then!
Thursday, September 5, 2013
The Nutritional Value of a Dragonfruit
Summer is almost over, so everyone do yourself a favour (if you haven't already) and run as fast as you can to your nearest supermarket (or Asian Market) to buy the last remaining Dragonfruits. In fact, go around the city. You won't be sorry.
Dragonfruit are football-shaped and have a leathery, leafy skin that is deep red or pink in color. It comes in three varieties, red flesh, white flesh and yellow flesh, all of which are embedded with hundreds of tiny black seeds and have a mild, sweet taste. To enjoy this fruit, it is best to it eat cold. After cutting the fruits in half, you just have to spoon the flesh out. You can eat the seeds. Simple, right!
For those that aren't familiar with this fabulous fruit, it originates from the cactus family, specifically the genus Hylocereus or sweet pitayas. Dragonfruits are common in Asia (particularly in Taiwan, Vietnam, Thailand and the Philippines) and in Central and South America. They are among the many wonder fruits that are said to provide multiple health benefits.
Lets quickly highlight the great benefits of the Dragonfruit:
Dragonfruits are also packed with minerals such as calcium for stronger bones and teeth, phosphorus for tissue formation and iron for healthy blood. One dragonfruit contains approximately 8.8g of calcium, 36.1mg of phosphorus and 0.65mg of iron. Don't ask how I know this - sometimes I surprise myself lol.
In addition to being great for us, Dragonfruits also help protect the environment by absorbing carbon dioxide, converting it into oxygen and releasing it to purify the air at night. True Story!
To end this post, here is a fun idea on how to consume a dragonfruit (credit soberjulie.com for pic).
Dragonfruit are football-shaped and have a leathery, leafy skin that is deep red or pink in color. It comes in three varieties, red flesh, white flesh and yellow flesh, all of which are embedded with hundreds of tiny black seeds and have a mild, sweet taste. To enjoy this fruit, it is best to it eat cold. After cutting the fruits in half, you just have to spoon the flesh out. You can eat the seeds. Simple, right!
For those that aren't familiar with this fabulous fruit, it originates from the cactus family, specifically the genus Hylocereus or sweet pitayas. Dragonfruits are common in Asia (particularly in Taiwan, Vietnam, Thailand and the Philippines) and in Central and South America. They are among the many wonder fruits that are said to provide multiple health benefits.
Lets quickly highlight the great benefits of the Dragonfruit:
1. Calories
If you are looking for fruits that are filling and delicious, but will help keep your weight in check, dragonfruits are a perfect choice. A 100g serving of dragonfruit has only 60 calories: 18 calories from fat (all unsaturated), 8 calories from protein and 34 calories from carbohydrates. As an added bonus, Dragonfruits do not have complex carbohydrates, so they can be easily broken down by the body.2. Fats and Cholesterol
Dragonfruits do not contain cholesterol, saturated fat and trans fat, so regular consumption will help manage your blood pressure and control your cholesterol levels. The seeds of dragonfruits are high in polyunsaturated fatty acids (omega-3 and omega-6 fatty acids) that reduce triglycerides and lower the risk of cardiovascular disorder.3. Fiber
Dragonfruits are high in fiber, so regular consumption can help avoid constipation, improve your digestive health and help you reduce weight.4. Vitamins and Minerals
Dragonfruits are rich in vitamin C, containing 9mg per serving that is equivalent to 10 percent of the daily value. Thus, eating dragonfruits helps strengthen your immune system and promotes faster healing of bruises and wounds. In fact, regular eating of dragonfruits will help ward off chronic respiratory disorders such as asthma and cough. Dragonfruits also contain B vitamins such as B1 for better carbohydrate metabolism, B2 for recovery and improvement of appetite, and B3 for reducing bad cholesterol while improving the skin condition.Dragonfruits are also packed with minerals such as calcium for stronger bones and teeth, phosphorus for tissue formation and iron for healthy blood. One dragonfruit contains approximately 8.8g of calcium, 36.1mg of phosphorus and 0.65mg of iron. Don't ask how I know this - sometimes I surprise myself lol.
5. Phytoalbumins / Antioxidants
Dragonfruits contain phytoalbumins, which have antioxidant properties that help prevent the formation of cancer cells. In addition, dragonfruits are also known to increase the excretion of heavy metal toxins from the body.6. Lycopene
Lycopene is also present in dragonfruits, and this is the pigment responsible for their red color. Lycopene is said to prevent prostate cancer.In addition to being great for us, Dragonfruits also help protect the environment by absorbing carbon dioxide, converting it into oxygen and releasing it to purify the air at night. True Story!
To end this post, here is a fun idea on how to consume a dragonfruit (credit soberjulie.com for pic).
Tuesday, August 20, 2013
15 Tips to Restart the Exercise Habit (and How to Keep It)
As a trainer, I've heard all the reasons to why someone has failed their program. Want to guess what is the most common?
Loss of Motivation.
Once you have an exercise habit, it becomes automatic. You just go to the gym, there is no force involved. But after a month, two months or possibly a year off, it can be hard to get started again. Here are some tips to climb back on that treadmill after you’ve fallen off.
Loss of Motivation.
Once you have an exercise habit, it becomes automatic. You just go to the gym, there is no force involved. But after a month, two months or possibly a year off, it can be hard to get started again. Here are some tips to climb back on that treadmill after you’ve fallen off.
- Don’t Break the Habit – The easiest way to keep things going is simply not to stop. Avoid long breaks in exercising or rebuilding the habit will take some effort. This may be advice a little too late for some people. But if you have an exercise habit going, don’t drop it at the first sign of trouble.
- Reward Showing Up – Woody Allen once said that, “Half of life is showing up.” I’d argue that 90% of making a habit is just making the effort to get there. You can worry about your weight, amount of laps you run or the amount you can bench press later.
- Commit for Thirty Days – Make a commitment to go every day (even just for 20 minutes) for one month. This will solidify the exercise habit. By making a commitment you also take pressure off yourself in the first weeks back of deciding whether to go.
- Make it Fun – If you don’t enjoy yourself at the gym, it is going to be hard to keep it a habit. There are thousands of ways you can move your body and exercise, so don’t give up if you’ve decided lifting weights or doing crunches isn’t for you. Many large fitness centers will offer a range of programs that can suit your tastes.
- Schedule During Quiet Hours – Don’t put exercise time in a place where it will easily be pushed aside by something more important. Right after work or first thing in the morning are often good places to put it. Lunch-hour workouts might be too easy to skip if work demands start mounting.
- Get a Buddy – Grab a friend to join you. Having a social aspect to exercising can boost your commitment to the exercise habit.
- X Your Calendar – One person I know has the habit of drawing a red “X” through any day on the calendar he goes to the gym. The benefit of this is it quickly shows how long it has been since you’ve gone to the gym. Keeping a steady amount of X’s on your calendar is an easy way to motivate yourself.
- Enjoyment Before Effort - After you finish any work out, ask yourself what parts you enjoyed and what parts you did not. As a rule, the enjoyable aspects of your workout will get done and the rest will be avoided. By focusing on how you can make workouts more enjoyable, you can make sure you want to keep going to the gym.
- Create a Ritual - Your workout routine should become so ingrained that it becomes a ritual. This means that the time of day, place or cue automatically starts you towards grabbing your bag and heading out. If your workout times are completely random, it will be harder to benefit from the momentum of a ritual.
- Stress Relief - What do you do when your stressed? Chances are it isn’t running. But exercise can be a great way to relieve stress, releasing endorphin which will improve your mood. The next time you feel stressed or tired, try doing an exercise you enjoy. When stress relief is linked to exercise, it is easy to regain the habit even after a leave of absence.
- Measure Fitness - Weight isn’t always the best number to track. Increase in muscle can offset decreases in fat so the scale doesn’t change even if your body is. But fitness improvements are a great way to stay motivated. Recording simple numbers such as the number of push-ups, sit-ups or speed you can run can help you see that the exercise is making you stronger and faster.
- Habits First, Equipment Later – Fancy equipment doesn’t create a habit for exercise. Despite this, some people still believe that buying a thousand dollar machine will make up for their inactivity. It won’t. Start building the exercise habit first, only afterwards should you worry about having a personal gym.
- Isolate Your Weakness - If falling off the exercise wagon is a common occurrence for you, find out why. Do you not enjoy exercising? Is it a lack of time? Is it feeling self-conscious at the gym? Is it a lack of fitness know-how? As soon as you can isolate your weakness, you can make steps to improve the situation.
- Start Small - Trying to run fifteen miles your first workout isn’t a good way to build a habit. Work below your capacity for the first few weeks to build the habit. Otherwise you might scare yourself off after a brutal workout.
- Go for Yourself, Not to Impress – Going to the gym with the only goal of looking great is like starting a business with only the goal to make money. The effort can’t justify the results. But if you go to the gym to push yourself, gain energy and have a good time, then you can keep going even when results are slow.
Rethink what you know about fruit
Tuesday, July 23, 2013
Skipping breakfast may lead to higher risk of heart attack, heart disease
Just wanted to take some time out of my day to post this link that was sent to me about the importance of eating breakfast. Great 3:30 min video that highlights the risk of skipping breakfast. We all have 4 min to spare in the day, do yourself a favour and check out it out - it just might change the way you view breakfast.
http://www.ctvnews.ca/health/skipping-breakfast-may-lead-to-higher-risk-of-heart-attack-heart-disease-study-1.1378307
Monday, July 15, 2013
Lychee, a small but powerful berry
If you been in your local market as of late you've probably notice that Lychees are in season again. Known only to be available (fresh) in the summer time, this fruit is a rare delight. If you haven't already tried one, do yourself a favour and pick up a pound or two.
Lychee, translated from Chinese as ‘gift for a joyful life’, surely lives up to its name. The lychee fruit contains vitamins and minerals that promote a healthy diet, it is sweet and delicious and it has been enjoyed joyfully by natives of southeast Asia for centuries.
Anyone who eats the lychee fruit immediately falls in love with it. But if the fact that lychee is so delicious doesn’t not convince you to try it, maybe hearing some of the health benefits of lychee will make you give this tropical fruit a second look.
2. Research studies suggest that oligonol, a low molecular weight polyphenol, is found abundantly in lychee fruit. Oligonol is thought to have anti-oxidant and anti-influenza virus actions. In addition, it helps improve blood flow in organs, reduce weight, and protect skin from harmful UV rays.
5. Litchi also contains a very good amount of minerals like potassium and copper. Potassium is an important component of cell and body fluids help control heart rate and blood pressure; thus, it offers protection against stroke and coronary heart diseases. Copper is required in the production of red blood cells.
Lychee, translated from Chinese as ‘gift for a joyful life’, surely lives up to its name. The lychee fruit contains vitamins and minerals that promote a healthy diet, it is sweet and delicious and it has been enjoyed joyfully by natives of southeast Asia for centuries.
Anyone who eats the lychee fruit immediately falls in love with it. But if the fact that lychee is so delicious doesn’t not convince you to try it, maybe hearing some of the health benefits of lychee will make you give this tropical fruit a second look.
Health benefits of Lychee
2. Research studies suggest that oligonol, a low molecular weight polyphenol, is found abundantly in lychee fruit. Oligonol is thought to have anti-oxidant and anti-influenza virus actions. In addition, it helps improve blood flow in organs, reduce weight, and protect skin from harmful UV rays.
5. Litchi also contains a very good amount of minerals like potassium and copper. Potassium is an important component of cell and body fluids help control heart rate and blood pressure; thus, it offers protection against stroke and coronary heart diseases. Copper is required in the production of red blood cells.
Thursday, May 30, 2013
The Surprising Health Benefits of the Cantaloupe
You might have read that I was recently hit with a bad case of food poisoning. To say the least, the two weeks I lost because of it was not a highlight of my month. But, with every con, there is a pro waiting to be discovered. Luckily for me, I think I may have discovered it early. Once I started to get back to my normal routines, I began to think about the food I was putting into my body. More importantly, why I was putting it into my body. After a short ponder, I realized I was no expert in this area. Therefore, I did what most of my generation do when we need to know the answer to a question, I googled it lol.
I choice to start my search with what I was currently eating at the time, a cantaloupe.
The cantaloupe is a species of melon found in the Cucurbitacae family. For those that like fun facts, sorry to say, that is my first and only fun fact about the cantaloupe that I will be sharing. Now lets quickly fast-forward to the fun stuff, the great benefits of the cantaloupe.
1. Great Source of Vitamin A and Beta-Carotene
If you are looking to incorporate vitamin A sources into your diet then cantaloupes will make a great addition to your diet plan. In fact, cantaloupes contain concentrated amounts of beta-carotene. The body converts beta-carotene into vitamin A. Both nutrients are essential for the maintenance of healthy eyesight. In a study that included more than 50,000 women whose ages ranged from 45 to 67, it was found that those who consumed high amounts of vitamin A on a daily basis reduced their risk of developing cataracts by as much as 40%. Those women who ate cantaloupes as a regular part of their diet also had a lower risk of surgery from cataracts. On the contrary, women whose diets included a lot of salt, butter and unhealthy fats had a higher risk of cataract surgery. Research has also shown that there may be a possible link between beta-carotene and cancer prevention.
2. Great Source of Vitamin C
Aside from being a significant source of vitamin A, cantaloupes are also good sources of vitamin C. Vitamin C is an antioxidant which functions in the water-soluble parts of the body. As you might know, antioxidants help fight free radicals in your body. Free radicals spread damage to your cells, causing diseases and signs of aging. Vitamin C also strengthens your immune system by stimulating your white blood cells. Your white blood cells are responsible for killing viruses, bacteria and other foreign elements that seek to enter your body.
3. Promotes the Health of Your Lungs
A recent study showed that consumption of a vitamin A-rich food like cantaloupe is also beneficial to smokers. If you’re a smoker or someone who is constantly exposed to second-hand smoke then you might want to make cantaloupes a regular part of your diet. One of the carcinogens found in cigarette smoke reportedly created a vitamin A deficiency in the body. When you start incorporating more vitamin A into your diet, the deficiency is reversed and you also lower your risk of developing lung diseases like emphysema.
4. Prevents Cardiovascular Disease
Cantaloupes are also rich in a compound called adenosine. Adenosine is typically administered to patients who have heart disease since this compound has blood-thinning properties. When your blood is thin, you can prevent blood-clotting in the cardiovascular system. The folate present in cantaloupes and all types of melons also help in preventing a heart attack.
5. Reduces Stress
Cantaloupe might also be an ideal fruit to eat during those times when you are feeling anxious and stressed. Cantaloupe is rich in potassium which normalizes the heartbeat and promotes the supply of oxygen to the brain. As a result, you feel more relaxed and focused.
Hope everyone found this interesting. Stayed tuned for more about other foods, mainly their benefits lol.
Thursday, May 16, 2013
SYMFIT Team hikes scheduled for the last Sunday of every month
If you're a reader from Vancouver, BC come join me and the SYMFIT team for our monthly hikes. There is no charge to join in on the fun. Come out and say hi, meet some new friends, and feel free to pick the brains of two elite personal trainers.
Hiking Notes: Please Read
Lions Hike | Sunday May 26, 2013
For more info CLICK HERE - There is in fact a typo with the time on the page, it should say 10 am. Everything else on that page is correct. Website is not 100% complete yet, we are slowly putting the final touches on it - check back soon!!
Hiking Notes: Please Read
- Hikes begin at 10:00am from a predetermined place
- Preregistration is required: to register for a hike please email dj@symfit.com or leave me a comment (and i'll get back to you personally).
- All Levels Welcome (Black Tusk is available for intermediate-advanced hikers)
- All hikes and trekking require proper footwear, hydration packs, and are guided by one of your coaches
Lions Hike | Sunday May 26, 2013
Chief | Sunday June 30, 2013
Black Tusk | Sunday July 28, 2013
Garabaldi | Sunday August 28, 2013
For more info CLICK HERE - There is in fact a typo with the time on the page, it should say 10 am. Everything else on that page is correct. Website is not 100% complete yet, we are slowly putting the final touches on it - check back soon!!
Finding Your Groove Again When Your Training Gets Disrupted
Sometimes we can find a groove in our training, during this time we’re
motivated to workout every day, we’re feeling optimal and hitting our
fitness goals – what could be better! – And then everything comes to a
screeching halt. Any number of unforeseen events can come along and pull
you away from your groove: Getting an illness, an injury, a family
emergency, personal crisis, prepping for a special event, moving, your
favorite running route getting blocked off, or a relaxing holiday that
becomes extra relaxing.
When this happens, best advice I can give - Go easy on yourself. Many people tend to revert to berating themselves when they lose the path. Beating yourself up is not going to get you any more motivated. There’s nothing more taxing that feeling guilty and ashamed. Instead, you can choose to embrace it and find a way through it.
Recently, I acquired an illness that disrupted my whole system. My favorite physical activities - yoga, running, & fitness were inaccessible to me for a few weeks, after having been in a comfortable groove for some time. I had a choice: I could wallow and think wistfully about the good old days, or… I could find a way through this. In choosing the latter, I was faced with the task of being willing to try new forms of movement that wouldn’t compromise my injury or cause me pain. It was an opportunity for growth, in that I practiced willingness, adaptability and stretched out of my comfort zone.
Here are some lessons I benefited from (and teach my clients):
1. Reduce your attachment to one way of doing things.
Although you may be really connected to the routines you have, or one type of movement; it is really essential to apply a key life skill here: the ability to adapt. Shake things up every once in a while by squeezing in a different workout.
2. Create a backup fitness plan.
Think of a fitness back-up plan as an insurance policy: Our fitness activities keep us in top form (emotionally and mentally as well) for handling life’s events and challenges. If you relied solely on one activity, then everything would fall apart if that gets disrupted in any way. If your body is used to output, you may risk becoming a little depressed when it stops movement; so be sure to have a small list of alternative ways you can get movement in, and most importantly, practice these every once in a while. Schedule in one “Plan B” workout every 2 weeks, even if it’s not your favorite. It’s kind of like a ‘fire drill’ practice: its good to be prepared for anything.
3. Be willing to get creative within your limitations.
Even though you may have found what works for you, if you are disrupted or limited somehow, then it’s time to think outside the box. There are many, many opportunities for physical movement, or high-impact mini-workouts for those who face time constraints. For instance, ask fit friends about their workout preferences. Also, consider asking a personal trainer to help you discover new exercises or activities - they are great resources for bringing in new forms of physical movement into your life. Don;t be afraid to ask me lol :)
4. Tolerate a learning curve for your new forms of movement.
If indeed you have said yes to an exercise back up plan, be aware that you may take some time getting used to it. All mastery requires a stage of awkwardness. Also, keep your ego in check. It may convince you that because this new movement is awkward or difficult, that it’s not worth pursuing. Ignore it and keep on moving.
"I fear not the man who has practiced 10,000 kicks once, but I fear the man who has practiced one kick 10,000 times.” - Bruce Lee
All throughout life we will be faced with distractions, disruptions and unforeseen events. Nothing can ever stay comfortably predictable. The facts: committing to physical wellness involves much more than finding a routine you like and sticking with it. The ability to adapt with the punches, combined with determination, topped with a consistent readiness to step out of your comfort zone -if need be- are traits of individuals who live active lifestyles. Hope you found this interesting and helpful :)
When this happens, best advice I can give - Go easy on yourself. Many people tend to revert to berating themselves when they lose the path. Beating yourself up is not going to get you any more motivated. There’s nothing more taxing that feeling guilty and ashamed. Instead, you can choose to embrace it and find a way through it.
Recently, I acquired an illness that disrupted my whole system. My favorite physical activities - yoga, running, & fitness were inaccessible to me for a few weeks, after having been in a comfortable groove for some time. I had a choice: I could wallow and think wistfully about the good old days, or… I could find a way through this. In choosing the latter, I was faced with the task of being willing to try new forms of movement that wouldn’t compromise my injury or cause me pain. It was an opportunity for growth, in that I practiced willingness, adaptability and stretched out of my comfort zone.
Here are some lessons I benefited from (and teach my clients):
1. Reduce your attachment to one way of doing things.
Although you may be really connected to the routines you have, or one type of movement; it is really essential to apply a key life skill here: the ability to adapt. Shake things up every once in a while by squeezing in a different workout.
2. Create a backup fitness plan.
Think of a fitness back-up plan as an insurance policy: Our fitness activities keep us in top form (emotionally and mentally as well) for handling life’s events and challenges. If you relied solely on one activity, then everything would fall apart if that gets disrupted in any way. If your body is used to output, you may risk becoming a little depressed when it stops movement; so be sure to have a small list of alternative ways you can get movement in, and most importantly, practice these every once in a while. Schedule in one “Plan B” workout every 2 weeks, even if it’s not your favorite. It’s kind of like a ‘fire drill’ practice: its good to be prepared for anything.
3. Be willing to get creative within your limitations.
Even though you may have found what works for you, if you are disrupted or limited somehow, then it’s time to think outside the box. There are many, many opportunities for physical movement, or high-impact mini-workouts for those who face time constraints. For instance, ask fit friends about their workout preferences. Also, consider asking a personal trainer to help you discover new exercises or activities - they are great resources for bringing in new forms of physical movement into your life. Don;t be afraid to ask me lol :)
4. Tolerate a learning curve for your new forms of movement.
If indeed you have said yes to an exercise back up plan, be aware that you may take some time getting used to it. All mastery requires a stage of awkwardness. Also, keep your ego in check. It may convince you that because this new movement is awkward or difficult, that it’s not worth pursuing. Ignore it and keep on moving.
"I fear not the man who has practiced 10,000 kicks once, but I fear the man who has practiced one kick 10,000 times.” - Bruce Lee
All throughout life we will be faced with distractions, disruptions and unforeseen events. Nothing can ever stay comfortably predictable. The facts: committing to physical wellness involves much more than finding a routine you like and sticking with it. The ability to adapt with the punches, combined with determination, topped with a consistent readiness to step out of your comfort zone -if need be- are traits of individuals who live active lifestyles. Hope you found this interesting and helpful :)
Wednesday, May 15, 2013
A personal trainers workout: Post-Food Poisoning (I'm back bitches!!)
Before I begin, sorry that it has been a while since my last post. Like usual, life has been busy. Happy to say, that lots of work has been going into the SYMFIT website - it is almost finished!!! Fingers crossed for end of the month :)
As for the title - Part of my disappearance was due to an illness, this time around, food poisoning. How bad was it - it took me out for nine days. In fact, four of the nine days I couldn't even eat. Once all the poison was gone, my body was left feeling very weak.
After an hour of feeling crushed by this feeling, I quickly refocused and marched to the studio. I knew there was only one thing to do about it - GO BACK TO TRAINING!
Here is what I did:
Hanging Lat Pull Ups
Olympic Clean and Press
Gravity Machine Jacknife & Pike
Followed By...
Battle Ropes & Agility Work down the rope and back 1-2-3
1= Alternating waves & Lateral in and outs hops with 180 spin half way through
2= circles waves & chris cross scissors hops with 180 spin half way through (meaning I move forwards and backwards)
3= Smash Waves & 360 Lateral forward and backward hops
And to finish it off... rope climb!!
I felt like I killed it like a champ lol - 3-4 sets of the first half, 2 sets of second half - all done under an hour!! Not bad for the first one in over two weeks. I'm back BITCHES!!!
As for the title - Part of my disappearance was due to an illness, this time around, food poisoning. How bad was it - it took me out for nine days. In fact, four of the nine days I couldn't even eat. Once all the poison was gone, my body was left feeling very weak.
After an hour of feeling crushed by this feeling, I quickly refocused and marched to the studio. I knew there was only one thing to do about it - GO BACK TO TRAINING!
Here is what I did:
Hanging Lat Pull Ups
Olympic Clean and Press
Gravity Machine Jacknife & Pike
Followed By...
Battle Ropes & Agility Work down the rope and back 1-2-3
1= Alternating waves & Lateral in and outs hops with 180 spin half way through
2= circles waves & chris cross scissors hops with 180 spin half way through (meaning I move forwards and backwards)
3= Smash Waves & 360 Lateral forward and backward hops
And to finish it off... rope climb!!
I felt like I killed it like a champ lol - 3-4 sets of the first half, 2 sets of second half - all done under an hour!! Not bad for the first one in over two weeks. I'm back BITCHES!!!
Wednesday, April 17, 2013
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