HAPPY NEW YEAR BOOTCAMPERS!!!!!
Thanks for allowing me to make a living doing what I love.
It means the world to me ;)
All the best to you and your families in 2009.
It means the world to me ;)
All the best to you and your families in 2009.
Wednesday, December 31, 2008
Sunday, December 28, 2008
Don't accept face value...
Oh, they're a tricky bunch.
Putting those shiny badges on the front of their boxes.
Littering the front of their packages with 'healthy' banners.
Claiming their food is 'fat free', or high in fiber, or 100% whole grain.
For a minute it might be safe to believe that the food companies
are looking out for us and our health.
But only for a minute. That is about how long it takes to turn
the package over and see how good the food really is.
The hidden preservatives, the 100% whole grain actually contains
enriched flour as well as high fructose corn syrup.
No wonder so many give up on eating healthy. The food industry
makes it almost impossible to do so.
I'm sorry to say that the only person who is going to really care about
what goes in your mouth is you (and me too:).
Don't trust the front of a food package, their is little to no truth on the front,
and if there is truth, it is something that many already know.
Like the fact that candy corns are fat free,
or that Peanut butter is low in carbohydrates.
But seeing that badge or that banner triggers something in our brains
to believe that it is a little healthier than the choice that has
no banners or badges at all.
Here is a tip: next time you go to the grocery store, look at all the badges
and banners and see how many are in red, orange, or yellow (or all three).
These colors are the same ones that fast food restaurants use to trick your
brain to believe that you 'need' to have their food.
But if you can trick your brain to be colorblind, you can see the real truth behind
these once thought 'healthy' foods.
Putting those shiny badges on the front of their boxes.
Littering the front of their packages with 'healthy' banners.
Claiming their food is 'fat free', or high in fiber, or 100% whole grain.
For a minute it might be safe to believe that the food companies
are looking out for us and our health.
But only for a minute. That is about how long it takes to turn
the package over and see how good the food really is.
The hidden preservatives, the 100% whole grain actually contains
enriched flour as well as high fructose corn syrup.
No wonder so many give up on eating healthy. The food industry
makes it almost impossible to do so.
I'm sorry to say that the only person who is going to really care about
what goes in your mouth is you (and me too:).
Don't trust the front of a food package, their is little to no truth on the front,
and if there is truth, it is something that many already know.
Like the fact that candy corns are fat free,
or that Peanut butter is low in carbohydrates.
But seeing that badge or that banner triggers something in our brains
to believe that it is a little healthier than the choice that has
no banners or badges at all.
Here is a tip: next time you go to the grocery store, look at all the badges
and banners and see how many are in red, orange, or yellow (or all three).
These colors are the same ones that fast food restaurants use to trick your
brain to believe that you 'need' to have their food.
But if you can trick your brain to be colorblind, you can see the real truth behind
these once thought 'healthy' foods.
Just a reminder...
Please register now if you want to participate in next session January 5 to February 27 (8 weeks)
If you want to train with the BEST register now because I'm not holding spots if you don't confirm by January 2. I can't going over capacity this time and there are only 13 spots available at each camp 6,7,9,10 Monday/Wednesday/Friday and Saturday 9:30.
I don't want any disappointments by giving an existing bootcampers spot away to someone new. So please act now if you want in!!!!!!
Register at intrafitt@hotmail.com
If you want to train with the BEST register now because I'm not holding spots if you don't confirm by January 2. I can't going over capacity this time and there are only 13 spots available at each camp 6,7,9,10 Monday/Wednesday/Friday and Saturday 9:30.
I don't want any disappointments by giving an existing bootcampers spot away to someone new. So please act now if you want in!!!!!!
Register at intrafitt@hotmail.com
Wednesday, December 24, 2008
Can you spare 1 hour in your day?
Do you really have the time to exercise?
I mean really. If you were to spend an hour each day exercising, what would you have to sacrifice?
Time with your friends or family?
Time running errands?
Time shopping?
Time to relax?
For years we have been told that longer exercise sessions are going to help us 'lose weight'.
Look where that got us! Canada is fatter than ever, and time to exercise is getting shorter and shorter.
But we can work with that and we can reverse that.
And I'm starting with you.
Choose your mode of exercise and try this workout TODAY!
And I mean do it TODAY!
Whether it is swimming, snowshoeing, running, biking, bodyweight, or rowing (no elliptical trainers here please), you can do this routine:
Warm up for 2 minutes at a slow pace to get the juices flowing.
30 seconds high intensity
1 minute 30 seconds low intensity
Continue this cycle for 12 minutes.
If you have done intervals before up your total time to 15-17 minutes.
If this is your first time doing intervals, it is important to start slowly; the high intensity can always increase, but for now keep it mild.
If you have done intervals before follow this method of measurement:
Your 30 second high intensity interval should be high enough that you will NEED the ENTIRE 1 minute 30 seconds to recover.
Also the greater the difference in intensity between the high and low intensity intervals, the greater the benefit.
What I mean by that is, if you are sprinting in the 30 second high intensity bout, you can walk at a low intensity in the low intensity bout. We are trying to disrupt the normalcy in your body to stimulate fat burn.
Try it and let me know how you do!
A note on Nutrition
The holidays are upon us. But our nutrition compliance doesn't have to completely disappear. Here are some foods that will help you survive the holidays and keep that bulge from the belly.
Turkey- great source of protein. Turkey sandwiches with sprouted grain bread, are a quick snack (no mayo, mustard instead)
Vegetables- hopefully you had some from Thanksgiving that weren't sweetened with corn syrup and marshmallows. Veggies are always a good choice.
Whole Grain Rolls- choose these over their white counterparts
It is unrealistic to be completely clean throughout the holidays but there are a few foods that you absolutely should avoid at all costs:
Egg Nog- full of fat and sugar, a diet disaster
Cream Pies- Nothing good can come from them, nothing
Christmas Cookies- Save those for Santa.
Christmas Candy- You know better.
Ok, enough sitting in front of the computer, now let's get some exercise done!
Last Bootcamp of 2008...
Intrafitt 50's
jumps
rows
kettleswings
lunges
floor wipers
thrusters
deadlifts
burpees
bicep curls
sit ups
Sunday, December 14, 2008
Pizza is Healthy....
No I haven't lost my marbles.
But I had someone try and convince me that pizza was healthy.
Their reasoning was that it had vegetables on it.
It was like she was completely disregarding the two pounds
of cheese, sauce, and four pounds of dough it was made of
(not to mention the grease).
Are you kidding me!?
We are far worse off than I thought.
But I'm not here to talk about how unhealthy pizza is,
you know that already.
Temptations are all around us, sometimes they are tricky.
See, the food industry doesn't care that you are trying to shed body fat.
And they like to make it confusing, so that you will still buy their food
because it looks healthy, and they can still add preservatives
that will derail your efforts.
Now pizza is quite a stretch from even looking healthy,
but other foods such as breads, cereals, and other 'health' foods
will look nice on the surface but look deeper.
Do you homework, look at the food label and at the ingredient list.
Don't let the food industry feed into another part of your life
they are betting on: your lack of time.
Your best bet: it will be faster to get foods without food labels on them.
So you aren't reading labels and spending too much time in the
grocery store. Plus you know what the food is: no label, no guesswork.
But I had someone try and convince me that pizza was healthy.
Their reasoning was that it had vegetables on it.
It was like she was completely disregarding the two pounds
of cheese, sauce, and four pounds of dough it was made of
(not to mention the grease).
Are you kidding me!?
We are far worse off than I thought.
But I'm not here to talk about how unhealthy pizza is,
you know that already.
Temptations are all around us, sometimes they are tricky.
See, the food industry doesn't care that you are trying to shed body fat.
And they like to make it confusing, so that you will still buy their food
because it looks healthy, and they can still add preservatives
that will derail your efforts.
Now pizza is quite a stretch from even looking healthy,
but other foods such as breads, cereals, and other 'health' foods
will look nice on the surface but look deeper.
Do you homework, look at the food label and at the ingredient list.
Don't let the food industry feed into another part of your life
they are betting on: your lack of time.
Your best bet: it will be faster to get foods without food labels on them.
So you aren't reading labels and spending too much time in the
grocery store. Plus you know what the food is: no label, no guesswork.
Friday, December 12, 2008
Before & After... Another Success Story.
After 3 month's at Intrafitt Bootcamp look at these amazing results. Way to go!!
Tuesday, December 9, 2008
Funny Christmas video
A funny video Sharon Philbrick would like to share with
everyone.
ENJOY!!
http://elfyourself.jibjab.com/view/uk9ReugR9x8HV5hxtCbe
Monday, December 8, 2008
Registration for January session begins now!
Attention bootcampers,
Registration for the January (winter) session has started. This session runs from Jan 5 to February 27 (8 weeks). The days/times offered will be as follows Monday/ Wednesday/ Friday 6am,7am,9:15am,10am. Please respond ASAP with your desired times because a few of my camps are almost at capacity.
****Stay tuned for new days and times available.
Please email or call 647-885-1730 or
email: intrafitt@hotmail.com
Registration for the January (winter) session has started. This session runs from Jan 5 to February 27 (8 weeks). The days/times offered will be as follows Monday/ Wednesday/ Friday 6am,7am,9:15am,10am. Please respond ASAP with your desired times because a few of my camps are almost at capacity.
****Stay tuned for new days and times available.
Please email or call 647-885-1730 or
email: intrafitt@hotmail.com
Sunday, December 7, 2008
Motivational Quote of the week
The difference between a successful person and others is not a lack of strength, not a lack of knowledge, but rather a lack of will.
Vincent T. Lombardi
Your, Once A week slice of heaven
Being realistic is a quality that successful people often don't possess.
I mean, look at the rich and successful. Many of them developed an idea that, at the time, wasn't very realistic. But they pressed on and made a vision a reality.
Your fat loss success is very similar, except for the realistic part.
Staying true to a long term nutrition plan requires discipline mixed with some relaxing moments.
Those relaxing moments I'm talking about are those meals where you eat what you want and enjoy the 'treat' you are having.
At Intrafitt bootcamp, we call them Cheat Meals.
Cheat meals are ok if they are planned events and are had no more than once a week. They are the relief and weekly reward for eating supportively for the entire week.
But cheat meals are not a guarantee, they are a priveledge.
If you do not eat clean and supportive through the week, that doesn't mean you automatically get to have a cheat meal.
That is if you want to get anywhere with your results.
For long term, cheat meals are a necessity. We all have events, parties, gatherings, and other social outings that we enjoy. And that doesn't mean just because we are trying to change our lifestyle, that these have to be sacrificed.
Plan for them, utilize your cheat meal around them.
Most importantly, make sure you jump back on your supportive nutrition plan the very next meal you eat after your cheat meal.
By automatically doing this, you ensure that you will continue eating supportive for long term.
And consistency is most important when looking for results.
So, go ahead, have your slice of heaven.
And do so with your goals in mind.
I mean, look at the rich and successful. Many of them developed an idea that, at the time, wasn't very realistic. But they pressed on and made a vision a reality.
Your fat loss success is very similar, except for the realistic part.
Staying true to a long term nutrition plan requires discipline mixed with some relaxing moments.
Those relaxing moments I'm talking about are those meals where you eat what you want and enjoy the 'treat' you are having.
At Intrafitt bootcamp, we call them Cheat Meals.
Cheat meals are ok if they are planned events and are had no more than once a week. They are the relief and weekly reward for eating supportively for the entire week.
But cheat meals are not a guarantee, they are a priveledge.
If you do not eat clean and supportive through the week, that doesn't mean you automatically get to have a cheat meal.
That is if you want to get anywhere with your results.
For long term, cheat meals are a necessity. We all have events, parties, gatherings, and other social outings that we enjoy. And that doesn't mean just because we are trying to change our lifestyle, that these have to be sacrificed.
Plan for them, utilize your cheat meal around them.
Most importantly, make sure you jump back on your supportive nutrition plan the very next meal you eat after your cheat meal.
By automatically doing this, you ensure that you will continue eating supportive for long term.
And consistency is most important when looking for results.
So, go ahead, have your slice of heaven.
And do so with your goals in mind.
Saturday, December 6, 2008
Friday, December 5, 2008
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