Those of you that know me well, know that I have had a very stressful last few months. With my fiancée being off work due to health issues, and I being the mostly sole income for the two of us, I worked A LOT and was just mentally stressed worrying about our lives. Thankfully my babes is back to work and feeling a bit better (I think). I have been what my psychiatrist likes to say "burning the candle at both ends" for far too long. Dealing with my own injury (post tibial tendonosis), his chronic injury, and finances (and seasonal affective disorder), I started to feel like this proverbial candle was a merely flickering.
         After two weeks of feeling under the weather and achy (flu-like muscle aches that made it nearly impossible to even get out of bed) I decided something needs to give.  My brain was foggy, I was missing work, didn't want to go to work, didn't want to work out, and wasn't sleeping (even more so than my regular bad sleep). I cleaned up my diet, and decided that I was going to take some time for ME, to get that sparkle back, to re-ignite the fire.
         I have decided not to take on more clients. To schedule in my workouts, and to give each of my current clients 110% rather than over working myself. I'm taking time off to go visit my family, I'm painting again, exploring my creative side, and reading. I just did my first workout (while reading a novel and some trashy magazines) in a week, and woke up today with no body aches. A huge win. I have been trying to book social events, am working on bringing some clients along as fitness competitors, and have been falling in love with my partner all over again. We are learning to work as a team, and are working together to support each others dreams. Sometimes it takes going through a personal hell to re-discover yourself and admit what you need to work on in your life. I can definitely admit that I need a break. It doesn't mean I'm weak, it doesn't mean I'm not strong enough, to me it means that success will come when you put yourself first.
        I am so excited to be on a journey to compete, and even more excited that I am working with some amazing people and have the honor to have met and discovered wonderful women to be by my side through the journey's that we face in the upcoming year.
2016 is restarting today. Buckle up and come along for the ride!

         Parsley, while a popular herb in cooking, is often overlooked as a nutritional powerhouse. Full of antioxidants including a very high vitamin C content, Parsley is an alkaline food and has anti-inflammatory properties. It is an excellent source of vitamin K, vitamin C, vitamin A, and iron! Juiced parsley, or parsley in smoothies can aid is liver and kidney detoxification, and is a great way to cleanse the body. It is a natural energy booster, and I love a bit in my smoothies in the morning, or as a tea with lemon. If you have kidney disease please speak to your nephrologist as parsley is high in phosphorus and potassium and oxalates and may be contraindicated.
   
 I made a simple Parsley and Cilantro sauce for white fish in my magic bullet. It was surprisingly easy and delicious, and a quick way to get the health benefits of two herbs.
Try some of these recipes to incorporate parsley into your diet.
Alton Brown Parsley Salad recipe
Quinoa Tabule
Parsley Pesto
Cilantro Chimichurri



Yes, I'm wearing these in public.

       I was reminded this morning that we are now 1/6th of the way through 2015. Are you all on top of your goals and priorities, or are you slipping back into old habits? I will admit I have slipped a few times on some of my goals, but woke up this morning and took the reins back and got right back up on that proverbial horse.

Slips are part of the process, but it is really necessary to learn and grow from each time that we stumble. If you have a bad food day, ask yourself what emotions caused you to make poor eating decisions. Were you hungry and desperate or tired, bored, lonely, stir-crazy in this cold weather?
       
I'm definitely learning that there are more components to health than I originally thought. I'm starting to realize organization is becoming important to me. Tidying up my space, getting good nutrition in the morning, de-cluttering helps me mentally. It also makes me more likely to exercise and get off my butt due to the feeling of empowerment.
     
Challenge yourself once a week to do something outside of your comfort zone that might be a bit difficult, even when everything feels like a chore in this weather. 

I also wanted to introduce everyone to a fabulous blog from a dear friend of mine, who I find very wise and inspirational. Be sure to check it out http://www.heartmindsoul.ca/intro/ 

Another great blog and healthy recipes are located here:http://talesofakitchen.com/cookies-brekky-bars/grown-up-dark-chocolate-quinoa-cookies/

Check out the quinoa cookie recipe, as well as other tasty, healthy treats. Check out her smoothie recipes. Can't wait to try the coconut chai!

       Happy Sunday everyone! It's about that time where we need to evaluate the last few weeks and make the appropriate moves to ensure that we are all on the paths to achieving our goals of happiness and health! It is perfectly normal to slip up on our journeys but the most important thing is to get back on the proverbial horse ASAP and get back in line, before it becomes too daunting of a task.

swapping pasta for zucchini noodles

      Now for those of you that know me, I had a little wipe out while running. Thankfully my athleticism prevented me from doing a complete faceplant, but I still ended up with a bruised and sore back. After two weeks of not running my partner reminded me that the dog was feeling a little upset that I abandoned our running routine. I realized that I was being lazy and making excuses (its too cold...never
mind I ran all last year in the artic freeze) so headed out today. Point is sometimes we need a reminder that yes, we fucked up, slipped a bit.
      For those of you wanting to transform your life remember:
*WORKouts are not only fun, they are work. You must work hard every single time to transform your body. It's going to take some effort. Bottom line. I try to text my clients periodically to remind them to get to the gym! Don't take it personally.
*Don't slack off on the water/green tea intake. It's important.
*Meal planning and logging makes you so much more likely to succeed. Do it. This is why I ask my clients every week about their food and cardio. A check in helps you to be responsible.
*Social support is very important. If you are slipping find a buddy or group ASAP to help.

Don't give up now! Remember you are changing your life with your new habits and learning a new way of living! Whether you take baby steps or are able to make leaps and bounds, the final destination is the same. Be patient and treat your body with kindness and if you need a helping hand be sure to ask :)


   

      It's almost January 1st and there's whispers of resolutions and change in the air. It seems people are either into making changes, or totally against the idea of setting a date to set impossibly high standards and unrealistic goals. A study from 2007 showed that 88% of resolutions fail.
 So why do I think resolutions are a good thing? Heres why:

• Resolutions typically involve acts of kindness (ie volunteering, being nice, not complaining) or self-improvement. I think any act of self-improvement, including trying to better ones health, should be celebrated and embraced. There is absolutely nothing wrong with making changes, even if there is a set date for making the change. Ideally these changes are sustainable, life habits that will stick around into the year.
• The trick to making resolutions stick is to make them realistic and sustainable. While many people think setting a number will make them more motivated, I believe it is too much pressure. Rather than opting to lose 10 pounds, 5 inches, or 2 dress sizes, try to do something like exercise 3 times a week, have a vegetable at each meal, or avoid negative self-talk. 
• Another great thing about resolutions is social support. You can become accountable to others because many people are trying to make changes after an indulgent holiday. Support one another. Work out together, create a facebook accountability page, go to a support group.
• If you feel like you realistically cannot meet your goals, hire a professional. Whether your goals be financial, health based, home based, find someone that can teach and motivate you. The money will be worth it when you feel the accomplishment. Your health and wellbeing is so worth it.

        I recently had a new client ask if she was too old to see results with a workout program and diet. I had just been thinking that a lot of my senior clients had been seeing some great results lately, but the ones that were successful were the ones that were consistently exercising and eating well. They are busy lawyers that get up at 6am to get 45 mins of at-home training done 4 times a week. They are the ones that don't miss sessions and stick to a healthy eating plan most of the time.
      I reassured the client that she would be fine, and she came back the next week having lost over a pound with 2 weeks of clean eating. Another client got told by his doctor that he needed to lose a significant amount of weight in a short period of time due to a health and medication issue. He had not been serious with his diet, and due to his job as a pediatric surgeon (requiring travelling and conferences and writing deadlines) was often MIA from sessions for months at a time. Last month we got together, wrote a meal plan, and agreed to reunite in a month. Well the time came, and he had lost about 15 pounds in the 4 weeks. He made it to the gym every day after work, stuck to his diet 100% and didn't even want his allocated cheat days. He was amazed at how much better he felt, and told me his stress had caught up to him and taken over his life. Now this man is the busiest person that I have ever met, and he managed to make his health a priority. There is no excuse.

These ladies have transformed their lives in the last few years! Effort and energy=results

     Now don't get me wrong. Life can be exhausting, busy, we get sick, side tracked, unmotivated. We get presented with irresistible treats and opportunities, family issues. At the end of the day it is our own responsibility to make things happen. You don't need to go to the gym and feel wiped out and nauseous to be successful, but you do need to be consistent getting your sweat on and eating healthy. We may slip off the wagon, but we must get back on and get serious about being well. It does not need to be to lose weight or look a certain way, but to maintain health and prevent disease. If it comes a time when one does get sick, you don't want to look back and say "what could I have done differently".
    If weight loss is important to your health and you are gaining or maintaining despite your efforts, it is time to ask yourself what you are doing wrong. Sometimes it takes time to see a difference, and if you are honest with yourself about your efforts, it is ok to be stagnant and hit a plateau. Especially in women it may take a few months for a weight shift if you are not drastically overweight. However if nothing is happening and you are not getting to the gym 3 times a week or following your nutrition plan, it may be time to re-evaluate how you are going to fit in your workouts despite your schedules.

      I have been crazy busy and a bit MIA, but I would like to share a lovely transformation from another Ryerson grad. This lovely fellow and myself often found ourselves at the same parties. I was so delighted to see the changes he has made and asked him to share some of his experience!     


When I graduated university I was fat. Plain and simple. And the worst part of it was I was ok with being fat. I loved beer, I loved food and I wasn’t active. I had been bigger for most of my life but once I got to university things got a lot worse. My physical activity dropped and my food and alcohol intake increased drastically. I went from about 235 lbs. in my first year to about 280 lbs. in my fourth. I wore a size 44 pant and XXL shirts and sweaters. I noticed my knees and back started to ache and I felt self-conscious in public and around new people. I was losing confidence in myself. My wake-up call was my dad going into the hospital for issues with his heart, which by itself is scary, but my dad was nowhere near as big as me and was a regular at the gym. It was then, that I decided that I needed not only to lose weight but change my lifestyle completely.
            I started walking everywhere. I didn’t use transit unless I absolutely had to. I stopped eating out all the time and made a pact not to drink during the week. A few months later I was down 20 pounds. My clothes were hanging off me. My walks felt too easy so I started jogging. I got discouraged when I could barely jog for 3 blocks so I started jogging at night when there were less people out. It was a slow progression but after year I was down almost 40 pounds. I started researching healthy eating and found that there were a lot of different opinions about diets but one main idea. Put proper portions of good, natural foods in and cut out the processed junk. It’s something I still abide by whenever I can, if there is a fresh alternative to something processed I’m all for it. I discovered I loved spinach. Like LOVED it. I learned how to make salads about 50 different ways so I wouldn’t get bored. I tried to cut out sugar wherever I could. I made my lunches instead of buying them because it gave me greater control over the choices I made. I learned to broil and grill meats and fish instead of frying them, it was an adjustment but also how I discovered my love of cooking! I gave myself cheat days as rewards but found myself making healthier choices on those days too. I vowed I would not let myself ever be the “fat guy” again. Over the last year and a half my goals have changed pretty drastically. I no longer care about the number on the scale as much as I do about how I feel.
          I’ve been around 185 lbs. for the last 6 months but have packed on some solid muscle (I have pecs!). With the help of a nutritionist and a few sessions with a personal trainer my waist has shrunk to a size 33 and I’m a size medium in everything. I still have a little pot belly and love handles that are taking the longest to get rid of but my butt, chest, arms and thighs have all lost fat and gained muscle. The most rewarding thing is knowing I did it the right way. I didn’t drop all the weight at once because of a fad diet or starving myself, it was a slow trek and I sacrificed a lot to get here. I fell off the wagon more than once and have had cheat days turn into a cheat week. But setting goals and following through with them is what has benefitted me most. And boy was it worth it!
         A little over a year ago I met a girl who stole my heart. Thank god I had the confidence to ask her out because I’m going to be marrying her this October! My current goal is to lose the belly because I want to look like an absolute stud in my tux when she walks down the aisle! And after that I’ll probably set a new goal…who knows maybe a half marathon or six pack abs are in my future.

     I hope everyone had a lovely and relaxing holiday. I hope you did not succumb to holiday weight gain and the cold has not yet sucked away every morsel of happiness. For me, every holiday season gets easier. The longer you practice healthy living, the easier it is to stay on track. Needless to say, a change of routine can still be a bit trying on the body.

Easy, tasty, and lean. Seared scallops w/pancetta

     So now that the new year is upon us, we are bombarded by everyone preaching about their resolutions and healthy routines. Yippee. I have been avoiding the gym based on the fact that my gym is always crowded, and I would rather avoid people and their germs at this time of year (but I have been using my studio at home). Also, if I see anymore treadmill selfies I will barf. I run outside where any selfie would look atrocious and boogery. That means full of boogers and probably with rosacea. Sexy.

Broiled rainbow trout with sauteed veg and mashed kefir sweet potatoes. 15 min meal

      So while I happy that people are getting healthy, it can be overbearing for the newbie trying to start up at the gym and make some changes. My advice is to try to get your sweat on at least 5 times a week. This can be at the gym, hiking through the snow, doing body weight exercises at home, chasing the kids outside, whatever. Try to get 30 mins of moderate to vigorous activity 5 days a week. One of my clients walks about 40 mins to and  from work every day, regardless of the weather. She's already gotten the bare minimum, and during the summer gets her vitamin D. During the winter she burns extra calories. This is a great example of a simple change that really makes a difference. Another client uses a pedometer and usually gets at least 12000 steps a day which has helped her to drop around 15 pounds. These are seniors ;)
       If there is one change I can really recommend it is to start cooking for yourself. Even if it is just dinner. Plan to cook a healthy protein and vegetable, and keep it simple. Fish needs 10-15 under the broiler, chicken can be baked or grilled while you shower after work or do a quick workout in the living room. Veggies can be sauteed or grilled and take next to no time. Get used to enjoying the flavor by using fresh herbs and salt and pepper. Avoid sugary sauces and heavy breading, but add a bit of sharp and interesting cheese. Eat as many greens as you can, and ease up on the starches in the evening. There are a ton of recipes out there if you need help.

Turkey burg with guac, cilantro, greek yogurt and sambal

      If you have been working out for a while I recommend choosing a weak area to focus on. Last year was lats and shoulders, the year before was quads. I can now flare my lats and am moving on to arms and abs this year. Make it a priority to train your weak spots, and don't forget your posterior chain. We tend to ignore the areas that you cannot see in the mirror ;) It is also easier to ignore the weak spots.
     The last new years recommendation is to work on warming up and strengthening the rotator cuff. I will be posting some exercise videos in the next few weeks as well. If there is any one thing I can suggest it is to be sure to get in at least 3-4 workouts a week. Even if you don't get to the gym, don't feel motivated, just get them done any way that you can. Training at home, going on brisk walks, whatever, will keep you going through those times where you aren't 100% dedicated. As soon as you stop the workout momentum it will be so much harder to get it going, and your body will not want to get moving. You all know what it feels like when you take 2 weeks off (awful! avoid the barfy feeling at all costs by being active on a regular).

Seared duck breast with citrus ginger cranberry sauce and sauteed spinach in duck fat.

          When I first met Mitzi she was tired, out of shape, sore, and determined! Mitzi had been on bed rest for an illness and was receiving chiropractic care and painful iron injections. Mitzi suffered weakness and pain, had to give up a lot of her life due to her illness,  which she eventually discovered was polycistic ovarian syndrome. Being immobile frustrated Mitzi, and gave her a lot of motivation to become healthy.
          I am always amazed at how strong an individual can get in a short period of time, and Mitzi blew me away. She worked and worked at her strength, endurance, and cardiovascular exercises, and eventually worked off 40 pounds! Mitzi has changed her diet as well. She avoided indulgences at the holidays and in a work environment that loved to eat processed foods. Her friends tell me she is a different person, with more energy and vitality, and she is a role model for many others in the community. Mitzi has gone from a pant size of 14 to a size 4 and is working hard to lose the last 10 pounds! Congratulations Mitzi, keep up the great work!

              I have been so bad about blogging lately, but have not forgotten. 2 months of slow times brings about few insane weeks. Most nights have been spent writing programs or diets, which have taken far too long, as I like to be meticulous. I have also be in a little slump myself. After so many weeks of being motivated and gung ho, I had a couple weeks of what I call "depression eating." It is sad. I have had days of self doubt, days where I didnt want to get out of bed, and days where my memory and organization have gone down the crapper.
            While I try to stay positive, take my supplements, sleep, and exercise, it is a fact of life that we all have moods and ups and downs along the way. I try to the best person I can be, but the reality is I am a long way off from that, although I am definitly trying. This is not a good thing when preparing for a fitness competition. I admire the pros and hope one day I can have the self control and determination that they do, because I have been slipping. There are 3 weeks left, and I am going to try to stick to my plan and keep my chin up and keep training my ass off. Life is a journey, and this is just one little bump along the way. I must add that I really do miss some of my friends that have gone away  (Christina, Laura, Erin!!, Seyleen, Sawson) but I know we are silently cheering one another along despite our distance, and I really appreciate the new ones as well (Tammy, Bronwen, and Sean, Id be stuck without you).
So heres a bad pic with bad lighting. Lets see how much can be done in three weeks