Thursday, April 30, 2009

Why do you eat???

Our society worships food like no other on the planet. We are very busy and very unfit, but we do find the time to slam in junk food at a party or barbecue, or any other ’special occasion’ that may be going on in our lives.

In fact our lives are constantly full of special occasions. So using that excuse as a way to feel better about our food choices won’t work, because we will never get anywhere. We will constantly complain about how we look but will look forward to the next get together where we can have numerous drinks and an infinate number of cheese cubes and desserts.

We don’t have to eat that food but it makes us feel better emotionally. More on that in a minute.

Our food must entertain us and must constantly taste good for us to eat it regardless of what it does for our health and our bodies. The food industry has figured this out and put out a bunch of crap food claiming it is healthy and feeding into our emotional attachment we have with food and making some serious coin while we are getting fatter and fatter.

Since when did we rely on food to satisfy our need for pleasure and excitement? Have we gotten so boring that we must have food as a focal point to our social gatherings and events? Sure I get it that food has its presence at social events and special occasions, but is it truly necessary to go overboard all the time.

I used to have the very same mentality that because it was a special occasion that I could relax and indulge in all of the food that was offered. The problem was that special occasions often turned into special weeks, and months. The turning point came when I sat down and asked myself the real reason why I ate; is it for pleasure or for necessity. At that point my mind shifted toward eating out of need for my body to do what I wanted it to rather than eating for my thoughts. I learned to shut off my brain and emotions (most of the time) when it came to food. Over time I was able to train myself to eat healthy in this way.

What I didn’t expect was the feeling I got from eating healthy foods. I felt great about myself rather than regretful, and had a very positive outlook. Not to mention a ‘I can conquer the world’ mentality because I had just conquered my thoughts about food, I felt like I really could conquer the world.

Next time you are tempted by your thoughts of finding comfort in food, ask yourself why you feel you must have this food to be comfortable. Then ask yourself if you feel comfortable in your skin. Lastly ask yourself if you will feel comfortable in your skin after you indulge in this food. Sometimes the answer will be yes and that is ok, but if you want to defeat the thoughts in your head, the answer must be no 90% of the time.

Wednesday, April 29, 2009

The next 8 week session


Just a reminder bootcampers the last day of this session was today. So payment for the next 8 week session (May 1-June 22) is due Friday. $500.00. Let get ready to crank it outside rain or shine!!!!

Tuesday, April 28, 2009

What Does it Really Take To Lose Fat?

There’s no doubt that there is a lot of frustration that goes along with losing fat. It can’t come off fast enough and often doesn’t stay off. Most of the time because of faulty quick fix diets that we so often buy into believing they will cure our pain and save us from how we feel about ourselves.

I hear a lot from clients that they eat healthy but aren’t getting anywhere. But it takes much more than eating healthy to lose fat. Eating healthy is great to maintain your health but when trying to make changes in your body, we have to do more, and more importantly, we have to be consistent with our efforts.

Consistency is a big word, and even more so when it comes to losing fat.

You must eat supportively, exercise regularly, and do all the other support tasks to lose fat over a period of time, for you to be successful.

So, over how long you ask?

Well, that really depends on how consistent and strict you are. Someone who is 100% compliant for 2 weeks can see some pretty significant changes. But don’t worry, I’m not asking you to be perfect.

So to be consistent means months not weeks to be successful. You can be 90% compliant for one month and see great results. Being 90% compliant means you eat supportively 32 out of 35 meals per week (5 meals a day for 7 days), and you miss one or two workouts. By the way missing or skipping a meal is one of those inconsistent meals that you can only do three times in a week to stay 90% compliant. All other factors are supportive and consistent: getting enough water, taking a multivitamin, having a post workout recovery snack, and getting enough sleep.

If you are doing that there is no reason that you can’t lose fat. If you aren’t losing fat, you aren’t doing these things. Or if you are doing these things, you haven’t been consistent enough with your efforts. There is no magic formula that makes things not work if you are being consistent.

It all comes back to consistency. And it can get real boring real quick, but it is the persistent that succeed. It takes discipline to be consistent and an iron strong goal that keeps your mind in the ‘zone’.

It isn’t easy by any means, but if it were would you really want it so bad?

Thursday, April 23, 2009

Motivational Quote


"To be yourself in a world that is constantly trying to make you something else is the greatest accomplishment."

- Ralph Waldo Emerson

Wednesday, April 22, 2009

My trainer from the U.S sent me this.... Soon we will be seeing it

Kentucky Fried Fat Loss

kfc_grilledThis has been all over the news. Kentucky Fried Chicken is trying something new…
Kentucky GRILLED Chicken.

This is taken right from a press release off their website:


“The introduction of Kentucky Grilled Chicken is a defining moment in our brand’s storied history,” said KFC President Roger Eaton. “KGC is the latest menu innovation that showcases our commitment to meeting our customers’ ever-changing needs while staying true to the standards of high quality and great taste pioneered by Colonel Sanders. This product will transform the industry.”

Well, at least they’re trying.

Or is it too late? Are they just doing this so they don’t get sued some day for their role in the obesity epidemic?


Thursday, April 16, 2009

Supercharged Nutrition: Ten foods you must have

Not all foods are created equal, Campers
By now you know that.
But what are the foods that are above
and beyond the best for your body?
I've narrowed down to ten foods
that you must have in your nutrition plan for overall balance
and for your body's well being.
From Antioxidants to foods packed with fat burning
and nutrient satisfying qualities, this list can easily
be considered the Holy Grail of nutrition.

Mother Nature's perfect foods are the best
sources of antioxidants and major contributors of fiber;
fight disease and feel satisfied on fewer calories.
Even if you were to choose supplements over whole foods,
you cannot make up for the thousands of phytochemicals
found in fresh produce.
Concentrating on eating foods that
have a lot of nutrients and phytochemicals will set you up
for a leaner body and a healthier lifestyle.
Below is a list of the ten super foods that
you will want to eat plenty of for success.

Fruits- From apples to berries, these foods

are high in antioxidants and reduce the risk
of some cancers, diabetes, asthma and heart disease.
Some of the best choices are blueberries, strawberries,
raspberries, and apples.

Nuts- High in fiber and protein, and antioxidants,
nuts can reduce the risk of diabetes and may
prevent certain cancers. Nuts also have anti inflammatory
properties as well as providing a source of healthy fats
which can prevent the accumulation of bad fats in the artery
walls, and contain Omega 3 fatty acids which help
the brain and heart.
Some of the best choices are walnuts, almonds and flaxseeds.

Tomatoes- Antioxidant rich (lycopene) may help prevent
prostate cancer and might also help prevent breast cancer.
That in itself is enough for me.

Fish- Certain fish contain high levels of Omega 3 fatty acids.
The brain needs these to maintain many complex functions.
The body also requires a certain amount of these specific
fatty acids to take care of the heart and protect against stroke.

Omega 3's also help the body store less body fat, and the fat
you do store is more readily available to be used for energy
and will be burned during activity. Omega 3's also help
your body produce testosterone, the hormone responsible
for building new muscle. Some of the best sources are salmon,
mackerel, and bluefish.

Whole Grains- Many provide healthy stores of Vitamin B
and tons of fiber. Be sure your whole grains
are whole grains and not processed grains.
Processed grains can be detrimental to fat loss
and to a healthy lifestyle. Fiber has a ton of benefits
including: keeping you regular, slows digestion
of carbohydrates, lowers cholesterol,
and reduces risk of obesity. Some of the best sources
of whole grains are couscous, quinoa, bulgur wheat
and wheat berries.

Vegetables- Many vegetables contain cancer
fighting compounds. Dark leafy green veggies
have a pigment that enhances the body's immune
response. The same dark leafy veggies are rich
in Vitamin A and are antioxidants. Their anti inflammatory
powers will also help block pain. Some of the best choices
are broccoli, spinach, kale, brussel sprouts, cauliflower,
and cabbage.

Olive Oil- A great source of healthy fat and powerful plant
nutrients, this oil also has antioxidant and anti-inflammatory
properties and decreases bad forms of cholesterol
while boosting good cholesterol.

Beans and Lentils- These are very high in protein
and fiber and contain powerful levels of antioxidants.
These nutrient dense foods help burn body fat and
stabilize blood sugar.

Yogurt- Rich in Vitamin A, calcium and probiotics
(good bacteria to help keep gastrointestinal tract in balance),
yogurt is a must. 80% of your body's immune system
is in the gastrointestinal tract, so probiotics
can be your first line of defense against sickness.
Calcium forces fat out of cells and into the bloodstream
where it is more quickly burned off.
If your body doesn't get enough calcium, the fat stores
are retained and grow steadily.

Green Tea- Green tea has high anti-viral and anti-bacterial
effects and its benefits keep expanding. It is good for the heart
and immune system, improves blood flow, is high in antioxidants
that fight inflammation, has mood-elevating properties
and prevents the absorption of fat.

These ten foods, when put into your nutrition plan,
will yield amazing results not just on the outside,
but will have you feeling healthy on the inside as well.
If these foods aren't in your plan, get them as soon
as you can and begin to feel the benefits from just eating better.


Monday, April 13, 2009

All bootcamps will be outside this week.


Location: Humbertown park (corner of Dundas& Wimbledon)



Saturday, April 11, 2009

HAPPY EASTER INTRFITT BOOTCAMPERS!!!!!!!

Enjoy the holiday but, make supportive food choices for your fitness goals.

Friday, April 10, 2009

Is Exercise Sequence such a big deal???

The biggest muscle groups should be done first,
not just because they are the hardest but because I hated doing them.
That is what I used to think.
Do all the leg exercises first then move to the chest and back
exercises and finish with the smaller muscle groups.
And while logic may have us think this is the case,
it really isn't.
The first exercises done in your workout will probably be the most challenging,
but not necessarily because they are training the large muscle groups
or muscle movements.
The first exercises you do in a program has everything to do with your
body's needs as opposed to your goals.
I'm a firm believer that you can't build a house on sand,
rather on stone. Your foundation must be strong enough
so that you are able to build upon it what you wish without
having everything fall apart.
Your body is no different.
99.9% of us have a physical weakness, and our training program
must work to fix that problem first, or it may compound the problem.
Weak shoulders? Try some exercises that will strengthen the shoulders
other than the large muscle movements. The rotator cuff is a good
place to start. Then move to the middle and lower trapezius.
Low back issues? It may actually be tight hip flexors or your IT Band.
An adequate stretching program of these muscles, not the low back, might
help.
Exercises that will help enhance your program should be done first,
whether it is stretching or training weak muscles or movements. And the intensity should still be there for these movements.
They are a weakness, the only way to turn them into a strength is to
train them hard and with a purpose.
The next exercises are the larger muscle groups or movements.
Moves like squats, deadlifts, and presses. These movements
involve the most work and are highly taxing on the body.
Training these at the end will compromise your performance.
The same rule applies for single side exercises.
If you have one leg or arm that is weaker than the other, do that
side first. It seems like a small thing, but with consistency, you can train
your weak side to become your strong side.
And it is deatails like this that, if done consistently, can add up to
tremendous benefits.

Thursday, April 9, 2009

Just a reminder tomorrows bootcamps

6am St. Lukes

9:30 Humbertown Park (dundas&Wimbledon)

Monday, April 6, 2009

Motivational Quote

The ultimate measure of a man is not where he stands in moments of comfort, but where he stands at times of challenge and controversy.
Martin Luther King, Jr

Thursday, April 2, 2009

Become Fit to Travel

There are a lot of aspects of boot camp that I love.
And there are many aspects of boot camp that my clients love.

The intensity of the workouts
How short the classes are
How there is no wasted time
The camaradarie
The support system
The feeling of belonging to an exclusive group
The new appreciation for exercise and what it can do for them.

But one of the most rewarding pieces of boot camp that I
love the most is the fact that everyone that experiences boot camp
now has the power to take what they have learned and implement it
into their lives.
Events like traveling are a popular event
where many of us forget about exercise or eating right.
It's not necesarily because we WANT to forget about these
parts of our lives.
We just don't know how.
My bootcampers know how
and I'm going to share that with you right now.
Start with your bodyweight
You have several options including but not limited to:
Push ups
Squats
Lunges
Burpees
Hill Climbers
Rows/Pull ups
Dips
Step ups
You can throw a quick circuit together by staying in your room
and doing 15 reps of each without rest or choose a few of them
and cycle through the list 2 or 3 times.
Doesn't look that bad, but try it can kick your a##!
You can also bring some easy packing equipment with you like:
Jump Rope
Stretch Bands
And you can make the workout a little more challenging by adding
these tools to your travel program.
If you happen to stay at a hotel that has a 'fitness room' you will probably
find some cardio equipment, and if your lucky, some weights.
Intervals on a treadmill or bike, and dumbbells, well
thats too easy:)
When it comes to eating, throw a bunch of your favorite
healthy snacks together and pack them with you.
When dining out, make a concerted effort to choose
lean proteins and vegetables as much as possible.
As I always tell my clients, choose a protein and a vegetable.
It isn't always a perfectly healthy choice, but your chances
are better.
Boot camp will better equip you to take your lifestyle on the road
but if you can't make it to boot camp, use these tips for a better traveling
lifestyle.