Archive for July, 2011

What’s your exercise life like?

I gotten quite a few people reading my blog as of late and I do love it because I didn’t know if it would fly or not! So, with the people already who are reading my blog I thought I would create a poll so I can have a bit better of an idea of what my audience is like and therefore target my post topics a little more appropriate to that area.

So, go ahead a vote! You can also leave me a comment about what your actual regime is like if what’s on the poll doesn’t fit your category. =)

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My husband is utterly ridiculous, and so are my burgers

Okay he really doesn’t have much to do with this blog post, but he is… utterly…. ridiculous.

Paul and I went shopping at sobeys to get him some milk, well I’ve been running low on protein lately so I passed by the fish section: haddock was on sale! Bingo! Walk by the meat section, blah blah everything is too expensive as usual, however, I used to make these ground turkey burgers all the time when i was in highschool, they were so yummy, I haven’t made them in a while so I went over to the chicken section, low and behold! Ground chicken was on sale, but the sign said “Sale, .99c” regular price is $5.49 so I thought “nahhh, that’s not .99 cents, that just must be .99 cents off. So I take one package, go through the checkout, IT WAS ACTUALLY ONLY .99 CENTS!!! My jaw dropped (because that’s how surprised I am at sales like that) and asked the cashier if it was right, she said yes so I paid and went right back and got 4 more packages! The expiry date is tomorrow, but that’s okay! Into the freezer they go! ahhhhhhh yeahhhh!!!!

Before this, my poor husband was complaining of a headache, and he was hungry, and tired, there hasn’t been much food in the fridge lately so I decided I would make him something more decadent in the kitchen this evening. I kept out 2 packages of ground chicken, and celery, red onion, garlic and started making another creation (which is my normal cooking):

Chicken spice burgers

2 lbs of ground chicken

1/2 cup of finely chopped up celery

1/3 cup of finely chopped up red onion

5 cloves of garlic finely chopped up

1 large free range egg

1/4 tsp of salt

1 tsp of Mrs. Dash

1 tsp of ground cloves (estimate)

1 tsp of nutmeg (estimate)

2 TBSP of gluten free all purpose flour

  • Note that I don’t measure anything when I cook so this recipe is an estimate!

Preheat oven to 300F.

Blend everything together, it should get nice and sticky so it will hold well! Dump some into a frying pan and fry it up evenly on both sides then stick ’em in the oven to finish cooking! I use grapeseed oil when it comes to cooking oil, in case you were wondering.

While the burgers were cooking, Paul kept coming around smelling them and staring and drooling at them. I had to shoo him away because he was becoming a pest in the kitchen.

End result, they were sooooo delicious, Paul and i agreed that if we didn’t control ourselves we could probably finish off the whole batch (which made about 14-15 small burgers).

Dessert we had zucchini gluten free muffins with strawberry sauce on top! Yummm!!

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Reason #57 why resistance training( & weights) are good for you.

So…. we all know that about every woman and their dog (and a lot of other ppl) hate weights and resistance training…

I’m not targeting the female populus today, that’s a whole other post for another day, instead I want to bring to light resistance training in general and why YOU need it.

Don’t run away yet! You gotta stay for dinner and dessert! Sheesh, just cause I mentioned weights doesn’t mean you’re gonna be the hulk when you pick them up.

Most common perceptions of weights and resistance training:

#1. That requires me to go to the gym

#2. It’s too much work and too heavy

#3. I don’t want to look bulky

#4. I’m too old for that young nonsense.

#5. I’m scared of that testoserone area of the gym

Ooookayyy, lets move on: what are the most caused problems of not having resistance training a part of your daily routine?

#1. Joint problems

#2. Decreased ability to perform on a daily basis (aka, your normal life)

#3. Lack of strength (unable to pick up your granddaughter? or you need to ask your husband to open a jar of canned tomatoes for you)

#4. Decreased proprioception and balance.

#5. Decreased core and therefore lack of support to the whole back = back problems

#6. Increased support of pain killers.

#7. Increased chance of osteoporsis (yah, I just said that, that also goes along with joint problems)

#8. Hip replacement, knee replacement, you know, all those good things that come with getting older.

Ahhh yeahhhhh, everyone wants that to happen!!! It’s only a matter of time!

Okay I’ll be serious.  Resistance training is not simply  just contracting a muscle, while contracting a muscle is great for knowing where your muscles are and to learn to be concious of a muscle, it is not sufficient for the growth and the strengthening of  the joint itself.  Simple contracting is excellent for rehabilitation, if you struggle with shoulder problems (rotator cuff anyone?) or any type of joint problems, isolating a contraction for that muscle alone is excellent. There are simple exercises for this:

Extension of the knee (knee problems)

Hip extension and flexion, to strengthen muscles around the hip.

I worked with a client once who struggle with her hips extremely, she found it difficult to sit on the toilet, I worked with her on contracting her leg muscles without any added resistance and she didn’t need a raiser for her toilet after a few weeks! It was amazing! Her hip strength had improved tremendously and she also had more range of motion!

However, simple contractions of muscles in isolation is only the beginning, this will not be beneficial to you unless you are rehabing or you are in the elderly category, you must progress to using added resistance. Added resistance challenges your muscles to grow. By growth I DO NOT mean getting huge, this is normal healthy growth. In addition to this resistance builds strength, and strength enables your performance of your daily life, your ability to pick up a few more groceries to carry into the house, to hold your child for a long(er) period of time (than you anticipated)

So, how do you increase your strength? Well, you can get very affordable resistance bands and do a workout in your own home! You can do body weight exercises: using your own body weight like squats, pushups, pull ups(which can easily be modified, even with that affordable resistance band you bought), and other things like PLAYGROUNDS! Play grounds are amazing for workouts, who needs a gym seriously.

Monkey bars are SO amazing for your back! Be a kid again!

FYI you’re only gonna get bulky if you like super heavy weights and you like the hardcore weight section of the gym, if you stick to simple moderately difficult exercises, you aren’t going to get bulky.

Lack of osteo! Boo yah! When you strengthen a muscle it forces the bone to increase the calicum in that area to strengthen the bone proportionate to the strengthened muscle  = stronger bones YAY! Increase in calcium YAY.

Key word to decreasing your risk of osteoporosis = WEIGHT BEARING EXERCISES!!! Woooo!!

For the general populus, you don’t have osteoporosis yet, and you may not be over the age of 50, but it’s all about preventative measures, are you being liable to yourself? How well are you taking care of your bones?

Oh, and it you weren’t already aware, resistance training increases your basal metabolic rate, that basically means that you’re burning calories while you’re sitting down and doing nothing(outside your workout), now isn’t that AWESOME?!

Peace out. =D

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A Fight to live.

So you grow up, hit 10, get to the  pudgy girl stage, grow up to 15 and still pudgy, self esteem is shot, you feel like nobody likes you, but you’re smart so realize that being overweight isn’t good for you! Lose weight, except you feel like you should be more energetic now that the weight is off, but instead it’s a struggle to find energy to get out of the house and workout everyday. This continues, lethargy leeches off of you everyday, because you’re so tired you hit a stage where working out just seems to take too much energy from you, go to college where you study fitness and for the first bit, everything is a drag, you’re just sooooo exhausted.

Things change! A personal trainer becomes part of your schooling, you get a regular workout each week, you feel great, start toning up, lose weight that had previously gained, then in the spring, lethargy strikes back with a vengience, except this time with an extra 20 lbs in a week, you can’t focus on anything, standing up for more than 15 minutes KILLS you. You’re dying, you feel like death, you might as well be dead cause you can’t do anything anyways, you feel like crying the whole time, there’s no energy to be happy, no energy to focus on anything.

This was me 2 years ago. In that summer of feeling like death, I knew I had to do something about it, thankfully enough, with my roommate back in Toronto, I did some research and found my own diagnosis because when I went to my family doctor, he tested my blood work, it wasn’t thyroid so i was perfectly fine, i was young so ya know, feeling like death is okay! Well needless to say, I could rant on and on about how medical doctors don’t know their toes from their brain, seriously. Anyways, turns out I had Adrenal fatigue because in school, I was a perfectionist, I had to push myself harder and harder, I trained myself harder and harder, didn’t really understand recovery. :-X

When I got back to Toronto in September, I went to see a homeopath, sure enough I was right, my adrenals were shot, I wasn’t producing enough cortisol, and when I was it was at the wrong amounts at the wrong parts of the day, due to that I had insomia. He told me it would take up to 3 years to fully return back to normal (Wha?!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!) yeah,

So I begin taking some vitamins and not working out, slowly gaining my energy back. Never before have i felt like I’ve come back to life! It was a very slow process, and in that process I learned that I could not raise my HR very high cause it would stress my body too much, I could not lift very heavy weights, no anaerobic activity, no high intensity circuit training, not metabolic conditioning training, so i learned to keep things slow and low intensity. After all, doing something is better than doing nothing right?

The weight (which was a total of 40 lbs added in this time frame) stayed on and last spring i decided I would try upping my intensity just a little bit and start trying to lose weight, I wasn’t going to keep my hopes up but I had to try at least.

I started losing weight, and looked better than ever, I got smaller then I have ever been! YAY, and my metabolism has leveled off, I have been maintaining my weight (give or take a few pounds) and have toned up.

Except… since the wedding, I have been over stressed a ridiculous amount, my body was going into shutdown mode, I was more lethargic, I couldn’t work out, my brain was fried, it was hard to focus, I started craving sweet and salty all the time, I didn’t sleep well (that’s the stage before insomnia), and I didn’t work out for 2 weeks (honeymoon) which was exceptable, only for the fact that for a month now I have zero energy still.

With no money to see a naturopath, or an osteopath or a homeopath, and mds don’t know anything, what is a girl supposed to do? Working with the military and fitness all around you, and with the desire 24/7 to just lift heavy… 😥 patience? I am eating better than ever, regularly eating, my stomach is starting to reject me, no matter how much I sleep I feel like I haven’t slept at all.

These times I am to offer my suffering up for all those who have it worse than me, which I gladly do. Oftentimes I wonder why God has placed me in the industry that I am in when I feel so incapable of half the things I love. Life is so crazy!

For those of you who do have energy to go around, and for those who just sit around and watch tv all day who don’t realize that you probably have lots of energy if you were to start working out. TAKE ADVANTAGE OF IT! And think of me, cause I can’t workout out twice a day 4 days a week like Iw ould LOVE to. Those barbells in the weight room just call my name and I sit in my office below them thinking “if only!!”

Now to search around on my own and find out why I can’t lift heavy and do pushups every other day. *Great sadness*

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My efforts in the lean kitchen zone paid off… for now

 Yesterday I was feeling ambitious, which is rather rare because lately I’ve been fighting the flu. I was out of cornbread, and needed more food to bring for lunch.

I haven’t been eating very well lately, and by not eating very well I mean I’ve been consuming m&m’s every other day in a trail mix, and having popcorn every other day as well. That is my definition of not eating as good.

I am gluten free and dairy free, and I found this recipe a while back for gluten free cornbread, and I tweaked the recipe again, and it came out delicious! I will do my best to accurately provide the recipe for you, but I tend to not measure when I cook/bake so if you have any problems baking it, get back to me!

This is the cornbread recipe:

2 cups of yellow cornmeal

2 eggs (or egg whites)

2 cups of buttermilk (I use soy or almond milk with lemon juice/apple cider vinegar)

1 tsp of baking powder

1 tsp of baking soda

1/4 cup of grapeseed oil (or whatever you want)

1/4 cup of buckwheat flour

1 tsp of cinnamon

1 tsp of stevia

Preheat oven to 350F, mix all ingredients together and add to a pan, I use an 8 inch square pan and it doesn’t all fit, but it should fit into a large pie plate.

Bake for 20-25 minutes until tester comes out clean.

So onto my next ambition, I opened the fridge looking for something healthy to make for my lunch today and tomorrow, I found: chickpeas, broccoli, zucchini, carrots, I didn’t want to use mayo as a base and I don’t have any avocados to mush (great sadness!) so… I didn’t know where I was going with this. With only one income in the household we can’t afford to eat meat everyday so I was thinking of something else that could make my creation a little more spectacular… and then the thought came up:

LENTILS!!!!!!!

Oh, they saved the day, I boiled green lentils and added them to my salad, so this is the recipe for a very yummy lentil salad:

1 cup of green lentils

1 cup of chopped up broccoli

1 cup of zucchini (I think)

1 graded carrot

1 cup of chickpeas

4 cloves finely chopped garlic

1 tsp of dillweed

1 tsp of Mrs. Dash

1/2 tsp of cumin

1/4 tsp of salt

1 TBSP of olive oil

Mix all ingredients together and just keep adding spices till you get the taste that you want! I ate this with gluten free crackers that I got from Costco (I can’t remember the brand) and it was delicious!

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Welcome to my blog!

Welcome to my blog! This my effort to make my knowledge available and increase my knowledge in my fitness field as well as provide motivation and information to those who are interested in health and wellbeing. I will be making posts re: workouts, nutrition, education, spirituality, life, family and other little things that make life interesting! Especially to fitness! 😛

Blog are usually more interesting after a few months, so stay tuned!

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