Failing to Prep is Prepping to Fail

No truer words have ever been spoken!  Well, I altered the quote a bit, but I think you know where I'm going with this?

The key to a healthier lifestyle is...ready for it.....preparation.  It's as simple as that.  

All you need is a couple of hours on the weekend and you've set yourself up for success for the week to come.  I tell my clients, and anyone that will listen for that matter, if you plan your meals for the next week and make your grocery list on Friday, get your groceries on Saturday and spend a bit of time prepping Sunday, you're set for the week to come!  Make sure you have your veggies cut and packed or cooked and portioned, your proteins cooked and ready to go, dinners ready to be put in the slow cooker, you avoid the temptation to buy your lunch or pick up dinner on the way home.

I'm sure it all sounds daunting in the beginning, but once you get started and are consistent in doing the prep, it becomes part of your regular routine!

It's actually quite easy to do and you'll be grateful you started doing it!

No time to workout

No Time?  Make Time!

I tell people to try and get 30 minutes of cardio in every day.  To help maintain weight loss, and overall health in general.

Did you get your cardio in?  No.  I didn't have time.  Really?!?!?!

You have time to binge watch "Friends" on Netflix...you have time for that mani/pedi...you have time to play Candy Crush on your iPhone...you get the point.  You have time to get a workout in!

Wake up 30 minutes early every morning and go for a run.  Take your lunch outside and go for a walk.  Sign up for a spin class after work.  Bike to work, to school, to the store.  The solutions are endless!

So stop making excuses and start making time in your day for a workout!  For yourself!  For your health!  It'll do more than watching all 12 seasons of something on Netflix!  Trust me!

If It Fits Your Macros

Is it okay to eat that Pop Tart if it fits your macros?

IIFYM...#iifym...If It Fits Your Macros...what does that mean?  I know you've seen all over social media.  In a nutshell, as long as the numbers work, calories, carbs, fats, proteins...your macros (macronutrients), it doesn't matter what the food is that you consume.  Not True!  It does matter!

Even though the Pop Tarts numbers may be the same as Oatmeal with Walnuts, Bananas and Raisins, it's not the same quality of food.  The Pop Tart will be absorbed by the body more quickly as it is a processed food.  The Oatmeal on the other hand will be absorbed more slowly because of its higher fiber content.  So, I'll keep this one short and sweet....just because the numbers "fit your macros" doesn't mean that you have to eat it.  Make sure that you are fueling your body with real food!  Your body deserves to filled with good, whole, amazing, delicious and nutritious fuel to keep it going!

Exercising After Minor Surgery

How To Get Your Exercise On!

Recently I underwent LASIK Eye Surgery.  I grew tired of constantly having to remember my glasses and everyone told me having this surgery was the best thing they've ever done for themselves....so why not!  Hands down, one of the best things I've ever done.  However, part of the post-op instructions caution you to avoid getting sweat in your eyes.  So how do you maintain your healthy, active lifestyle while still abiding by the post-op instructions?

For the past few days I have kept my eating super clean, super healthy and I have kept my carb consumption low and my water intake high.  As for my workouts, I have been doing circuit training....12 exercises, mostly weights, with 3 minutes of bike riding in between each exercise and a towel handy to wipe the sweat from my brow before it manages to get in to my eyes.  Walking is also a great way to get some cardio in, especially early in the morning when the air is cool.

So, I guess the point of my post is, that no matter is happening in your life, even if you have some restrictions placed on you, it is still possible to get your exercise on!

Hold the fries?

Is it possible to maintain your healthy eating habits while dining in a restaurant?


Congratulations!  You have decided to adopt a healthier way of living!  You have changed the way you eat...you drink more water...you are exercising properly...Then it happens, you find yourself in a restaurant.  What do you do?  It isn't completely impossible....

There are so many healthy restaurant choices than the usual "fast food" joints.  So it is very possible to eat a healthy meal while dining out.  Just make sure you have a healthy, lean protein choice...chicken breast and seasonal veggies...a delicious salad with beef on top...turkey stuffed peppers...the choices are endless....you can even have a burger!  Just order it without the bun, ask if they could wrap it in lettuce.  And you don't necessarily have to skip the fries either, substitute sweet potatoes fries, of course replacing the usual white potato fries with a salad would be a-mazing!  But who are we kidding...what's a burger without the fries?

The only rule of thumb would be to ask for all dressing and sauce on the side, skip the bread, substitute pasta or potatoes with a salad or extra veggies and, unless it's your cheat day meal, or your birthday, pass on the dessert.  Trust me, there will be other days and other meals to splurge on.  

My advice to you would be....If you're going to dine at a restaurant that serves the most amazing cheesecake in the world, plan the gastronomic experience around your treat days.  That way you get to indulge and actually enjoy it!  It's a win-win situation!

DIET is a four letter word

It's NOT a diet, it's a lifestyle change!

Diet is a four letter word...yes, I know, it actually IS a word with four letters, but I think you get my point.  

To me, a diet is a fad...Cabbage Soup Diet, Grapefruit Diet, Fixes...you get the idea.  You may be changing the way you eat, but it's extreme and restrictive.  Sure you lose weight quickly, but once you stop the "diet" and go back to "normal" eating you put weight back on, and then some most of the time!  What you need to do is change the way you eat, adapt a healthier lifestyle.

It's all about portion control and healthy choices.  This doesn't mean you can't have a cheat meal once in a while.  That's the only way to keep your sanity!  But the rest of the time you need to make healthy choices....eating whole grains, brown rice instead of white, limit eating pasta (make sure it's whole wheat when you do), eat plenty of fruits and veggies, lean proteins and of course plenty of water.  Oh yes, of course, don't forget to get plenty of exercise too!  

It's all about making healthy choices...and everything in moderation...you can still have a treat every now and then....just make sure it's only 1 piece of cake, or a small bowl of ice cream, or maybe you'd like to enjoy a small bag of popcorn while you enjoy your movie...again, it's all about moderation.  Having this treat every once and while won't hurt you, and actually may help you shock your system and help your metabolism work better, as long as you go back to making healthy choices the next day.

So remember, diets are fads, you need to change your eating habits and enjoy a healthier lifestyle.  ENJOY!

You want to look like (insert favorite celeb here)?

Ever wonder, why can't I look like them?

I have one word for you...SOMATOTYPE!

What is a somatotype you may ask?  Well, let me tell you....Encyclopedia Britannica defines Somatotype as being "human body shape and physique type.  The term somatotype is used in the system of classification of human physical types developed by U.S. psychologist W.H. Sheldon.  In Sheldon's system, human beings can be classified as to body build in terms of three extreme body types: endomorphic, mesomorphic and ectomorphic."  

So in a nut shell, we are all born with a certain inherited body type, based on frame and body composition.  We may be one somatotype or a combination of the three.

Let's take a look into the three types, shall we....

Endomorphs tend to be round and soft with under-developed muscles and may gain weight easily. This body type usually has difficulty losing weight, but may not necessarily be overweight.  

Mesomorphs have an athletic build, they aren't over weight, they aren't underweight, they can gain and lose weight without much effort.

Ectomorphs are lean, with little body fat, have a hard time gaining weight.

Basically, you may not share the same somatotype as your favorite celebrity.  It may not be in your genes to have a similar body type.  But that doesn't mean that you can't achieve YOUR goals and be the best version of yourself that you can be!  

What's the moral of the story?  Be an individual...be yourself...don't compare yourself to others...be the happiest, healthiest version of yourself!  (who says celebrities are happier anyway?)

So...how did you get from where you were, to where you are?

My Story

I had always been a "big Canadian girl" and everyone said "that's the way you're supposed to be". At my thinnest, in high school (where I met my hubby), throughout college and when I got married, I was a happy and healthy size 12.  

So what happened?  

I gained almost 100 pounds each time I was pregnant, that's what!  And I had my girls back to back! I was pregnant, nursed my eldest daughter for one year, then right away I was pregnant with my youngest and nursed her for one year as well.  I'm pretty sure I don't have to tell you how busy I was with two children under the age of 2!  After a couple of years I decided to try the Atkins "diet" and I did get myself back into my size 12's.  Mission accomplished, right?  Not quite....my hubby was offered another job in another city, well actually, another country....Orange County California to be exact!  Unfortunately, our girls had already started the year at school and we didn't want to take them out and throw them into a brand new school part way through the year.  So we decided that hubby would go ahead of us and the girls and I would join him once the school year was over. That's where it all started to go downhill.

I had two small children, ages 6 and 8, who were in bed every evening by 7pm.  So what is a stay at home mom to do every evening, alone, with all of her chores and laundry done for the day?  Drink a bottle of wine and eat a plate of nachos and cheese every single night, of course!  So, my weight started to creep back up.  By the time we moved to SoCal I was a very uncomfortable size 18.

So, what happened?  What was my A-ha moment?  I am honestly not sure when it was or what happened.  What I can tell you I was absolutely miserable.  I was so unhappy with myself it was starting to affect EVERYTHING in my life.  Thats when my husband did one of the best things he ever could have done for me...he gifted me with a Mommy Make-Over.

A Mommy Make-Over consists of cosmetic surgery procedures that restore a woman's post-pregnancy body.  And that's all I have to say about that...google it if you want all the gory details.  I thought that was it.  That this was the best me I was ever going to be.  Boy was I wrong!  My hubby then hooked me up with a personal trainer, once I was cleared to start working out.  For the first time in my life I was working out 5 days a week in a gym!

My trainer not only helped me to change my body composition, she also showed me a healthier way of eating.  With her help and guidance I began noticing big changes in myself.  It was thrilling!  I had no idea I could do the things I was doing (running with my family - half-marathons too!) and see the changes I was seeing (I had abs!).  In the end I had lost over 85 pounds and was now a size 6!!!!!!

Were it not for my absolutely amazing and supportive husband and children, or the help of a wonderful personal trainer, I would not be the happy and healthy woman I am today.

I am so grateful for ALL the experiences in my life.  I wouldn't be the person I am today with out them.  That's why I decided to become a personal trainer myself.  I've been in your shoes, I know how you feel!  I also know with the proper guidance, support, knowledge and lots of determination, your goals of a happier and healthier life are totally attainable!  
Trust me!  I've BEEN THERE, LOST THAT!