Knowing what exercise to do isn’t enough, here’s why:

what exercise is best

I’d bet good money that you’ve done at least one internet search for a workout program or nutrition plan to help you reach your goals.

Am I right?

You may have even found THIS article through such a search.

The good news is that this interwebs thing happens to hold a TON of information. A simple search should yield hundreds, if not thousands of websites with daily workouts, hundreds of recipes, nutrition plans, and other sites blogging about what you should be eating and/or not eating.

There are 2 major problems that come from this: Continue reading “Knowing what exercise to do isn’t enough, here’s why:”

Training for an event to help you reach your goals

Mudderella?……Mudderella…..MUDDERELLA!!

Working as a personal trainer for many years, I encouraged individuals to train towards an event. It gave a tangible goal to work towards and one that was achievable.  It gave many people a direction for their training.

Coming off of a 6 week recovery from surgery – which I might add is awful – I needed a new goal…so what did I decided to do? Mudderella!  Having done many different style of events (from running 10k up to 1/2 marathons, adventure challenges, triathalons, cycling events) I felt I needed a new challenge.

I had never done a get-down-and-dirty obstacle course event so I looked into Mudderella.

SOOOOOO, what would training for this type of event look like?

Run lots of hills – EEEEK!

Crawl around in a push-up postition – AAAHH!

downinmud
Photo from shebuyscars.com

Climb over walls – ya okay I could probably manage that

Mudderella-teamwork-660x440
Photo from self.com

PIGGY BACK A FRIEND UPHILL – are you for real?!? This is definitely going to be a challenge!

mudderella
Photo from fitbottomedgirls.com

I decided to do it!

Mudderella Whistler, I will see you on September 26th with my group of 15+ ladies and we will take you down!! We WILL be READY and we WILL take on the mud and finish this race with smiles on our faces!! Follow my journey of training through this blog!

Anyone else want to join us?! Training is just getting started and if we can do it, so can you – drop me an email and let’s get started!!

~ Leslie, Online Fitness Coach

What does a Nutrition Coach eat?

There’s one question that I consistently get from clients, friends, family, and even complete strangers at the grocery store when they find out that I’m a nutritionist: “What do YOU eat?”

The answer to that question is, well…it’s complicated, yet pretty simple.

Food is a HUGE priority for me but I try not to let it run my life.  I eat well, and keep it simple. Yes I love to try new recipes and experiment with new foods and cooking techniques, but the reality is, I know what I like to eat and what makes me feel vibrant and energized so I usually stick with that. Well until I get super bored of it, which believe me, definitely happens.

My schedule as a fitness trainer and nutrition coach calls for some pretty early mornings and occasionally later evenings, so I am very mindful to schedule my meals around my training schedule. As a result the time that I eat meals can vary greatly, but as much as possible I still try to stick with 3 meals a day and 2 or 3 snacks depending on my activity levels. This takes a little bit of planning, but it makes a world of difference.

Here’s the play by play: Continue reading “What does a Nutrition Coach eat?”

Recipe: 6 Ingredients To A Better Sports Drink

Recipe: natural sports drink

Why are we still buying Sports Drinks?

Look on the label of your favorite Gatorade and you will see ingredients such as Water, Sugar, Dextrose, Citric Acid, Natural Flavor, Salt, Sodium Citrate, Monopotassium  Phosphate, Gum Arabic, Sucrose Acetate Isobutyrate, Glycerol, Ester of Rosin, and Yellow 6… because… what sports drink shouldn’t be fluorescent Orange?

I first heard about making your own post run drink from Roger Banister’s book, The Four-Minute Mile, where he describes finishing a run at the local pub and dissolving a few salt tablets in his water in front of a very confused bartender.

Since then we have had many variations on the sports drink, from what could probably be called salt water to the notorious Gatorade itself. Unfortunately, the industrialization of products such as Gatorade and other sports drinks leads to this long list of otherwise non essential ingredients to make their product look artificially appetizing, as well as prolonging its shelf life.

Well, last week I had had enough and I decided I would try my hand at making my own sports drink, sans the bright Orange coloring… sorry. Continue reading “Recipe: 6 Ingredients To A Better Sports Drink”

Why “I don’t have time to exercise” is BULLSH*T! – Read this and get 30 minutes of your day back

I’m a fitness coach. Every single day I help clients reach their fitness goals. Can you guess the #1 excuse I get when people aren’t keeping up with their programs?

Yes, yes you can. You can because you use it too.

“But Chad, I don’t have time to exercise!”

BULLSHIT I say!

And here’s why… Continue reading “Why “I don’t have time to exercise” is BULLSH*T! – Read this and get 30 minutes of your day back”

Are you aware of your Core Desired Feelings and how they are running your life?

VIBRANCY. HARMONY.  LIGHT-HEARTED.  COURAGEOUS.  FEMININE.

Those are my Core Desired Feelings. What are yours?  

This post is about something that I’m super stoked about. I’ve recently read the book The Firestarter Sessions by Danielle Laporte. Let me tell you, she’s one kickass lady! The book is a “soulful & practical guide to creating true success on your own terms”. There are 16 sessions that progressively and gently dig a little deeper asking you to really take a look at yourself and how you have shown up in the world and how you want to continue to show up. A little scary at first, but well worth the shake-up! For me this journey to self-discovery is relatively new. I find it so energizing some days, yet sometimes so exhausting the next. But one of the many reasons I love this book is because it meets you where you’re at. Danielle Laporte has an amazing way of asking those juicy, soul-shaking, goose bump inducing questions, while allowing space for compassion while you become better acquainted with your true beautiful self.

Today I’m super excited to share with you one of my favourite exercises from the book: Defining your Core Desired Feelings.

It’s so simple: First, get clear on how you want to feel. Then, do stuff that makes you feel that way. Easy, right?

So many of our goals and aspirations are based on materialistic things outside of ourselves. But when we really stop to think about it, all of those aspirations are being driven by a desire to feel a certain way. Connected, abundant, radiant, energized, joyful, SEXY, playful….

Imagine this, for years your goal has been to be promoted to President and own a 3-garage home. But when you really think about it, to be the President you’ll have to work 80-hour workweeks, you’ll never be at home, and you’re mortgage poor. How might that make you feel? Exhausted, disconnected, over-worked, tired, scared?

I loved this quote from the book: “When you’re rooted in your core desired feelings, it feels safe to open your heart. You become more focused on how new situations make you feel, rather than how they appear on the surface”.

Your goals may or may not change, but what will change is how you feel while achieving those goals. So the next time a new job, a new friend, a lover, or any other opportunity presents itself that may not look like how you envisioned it, before your dismiss it, ask yourself: how does it make you feel? Feelings don’t lie.

 

So, how do YOU want to FEEL?

  1. Give yourself five uninterrupted minutes. Write down the most positive, energizing, ear-to-ear smile inducing feelings that come to mind, don’t hold back…write down anything! It seems like a long time but once the juices get flowing you’re not going to want to stop writing! For inspiration click here
  2. Now read over your list a few times, take some time to let it sink in. Then see what jumps out at you.  Now circle those words.
  3. Write each circled word on its own sticky note and put them somewhere that you’ll see them every day. You’ll likely start to see how beautiful, classy, and elegant, for example are summed up with one word: graceful. Each day toss the sticky notes that don’t make the cut.
  4. Within a few days you should be down to ideally 3-5 words. These are your CORE DESIRED FEELINGS! Like goals, they will evolve as you grow and learn, so just keep tweaking them as you change your mind. Don’t be too attached to them.
  5. Take it one step further: List three things you will do this week to generate these feelings.

 

Comment below with your first list of your Core Desired Feelings, I’d love to hear them!

Until next time, eat real food and move your body.

Jen

How to get back on track after 2+ weeks off

25 minute home workout

Hello, my name is Chad Williams and I have a confession:

I haven’t worked out in over 2 weeks!

I know, I know, you’re probably thinking: “but wait, aren’t you supposed to be a coach?” “shouldn’t you be leading by example?” “how do you get other people to workout if you don’t do it yourself”.

Or, you might be thinking: “Thank god, he’s human too!”

It’s actually that last thought that is the reason for this post.

A lot of times I get comments from clients, or when I tell people what I do, that I’m some super human that works out 8 days a week and sleeps on a treadmill to keep my body in shape. There is an immediate higher standard that I get held to of persistent, consistent exercise habits that no other human being could possibly reach. It’s the standard of fitness coaches, trainers and athletes.

If you have that type of belief, then it’s a major reason you aren’t reaching your goals. You don’t think it’s possible. Let me help you change that belief…
Continue reading “How to get back on track after 2+ weeks off”

Getting Back on Track – You know what to do, you’re just not doing it.

getting_back_on_track

When you think about exercise or your diet do you find it really difficult to get back on track?

getting_back_on_track

Have you ever had the though: “I know what I SHOULD be doing, I’m just not motivated to do it”?

This is a very common topic that comes up with our clients and I wanted to share it with you. Most of our clients know what they should be doing:

  • I should be working out more
  • I should get up early and do it first thing in the morning
  • I should just get rid of all the snack food in the house
  • I should do a grocery shop every week so the good food is ready
  • I should write out exactly what I’ll eat in the week so I don’t have to figure it out at dinner time when I haven’t eaten for hours and am HAGNRY!!!

I bet you’ve thought most if not all of these.

So what gives? If we all know what we should be doing, why aren’t we doing it?

The answer is simple: you don’t know how.

Bullsh*t! you say.

“I know how to do it, I’ve done it before. Heck, I’ve done it many times, It’s just hard to keep at it”.

I’ll agree with that. You likely know how to start, but you don’t know how to keep going.

You don’t know how to keep at it long term otherwise you’d still be doing it.

Here’s the deal:

Building habits are harder than you think. No matter what changes you make in your life, there will come a time when it gets hard. With health and fitness you get sick, the kids get sick, you travel for work, you take a vacation, you get so busy you miss a week, etc, etc. Something gets in the way.

Then what?

Do you have the tools to get back on track no matter what? Do you have the drive, motivation, passion, knowledge of what to do next?

What I’ve found most people need to build is the strength to get back on track when times get tough or they fail. To this day, it’s still something I have to continually work on.

The moral of the story here is that it’s not going to be something magical about the program, workout, meal plan, diet, etc that’s going to get you back on track, it’s building the muscle of taking that first step. Over and over again.

For the first few months, think of every day as Day 1. 

You’ll need to take that first step every day, over and over again to not only get you back on track, but keep you there.

A great first step I recommend you take is getting some guidance. Click the button below to request a free consultation and we’ll help you get started.

How Many Habits Have You Built in 21 Days?

Have you ever heard the phrase “It takes 21 days to form a new habit”?

I’m sure you have. I’ve likely heard it hundreds of times.

Have you ever actually tried it though? How many habits have you formed by doing something for 21 days?

I’ve tried many things for at least 21 days. Heck, I’ve even practiced handstands every single day for 130 days! After that though I stopped. It wasn’t a habit. I didn’t continue doing it here and there or even at all. So what happened?

I recently read an article by James Clear called How Long Does it Actually Take to Form a New Habit? Like most of his articles, I really enjoyed it.

The phrase itself came from Dr. Maxwell Maltz. His actual quote came from his experiences around forming new behaviours and was specifically written as: “These, and many other commonly observed phenomena tend to show that it requires a minimum of about 21 days for an old mental image to dissolve and a new one to jell.”

Not quite “It takes 21 days to form a new habit”.

Like many quotes it’s been shorted and paraphrased down to a simpler form and, unfortunately in this case, steers people in an unrealistic direction. It sounds nice, but it’s rarely successful.

So how long does it really take?

Jame’s article goes on to talk about a study by Phillippa Lally at University College London. The study revealed that it actually takes 66 days on average to build a new habit.

The average is 66 days but the variance was between 18 to 254 days. This is a far cry from 21 days!

In the world of fitness this hasn’t exactly been a hard conclusion to make through observing people’s patterns.

How many thousands if not millions of people flock to the gyms every new years? Of those, how many do you think build a strong habit after just one 1 month?

I don’t have any accurate facts on this but I wouldn’t be surprised if it was less than 10%.

Most of those memberships drop off after 3 months, still proving that a habit can take a really long time to be built.

What can we learn from this?

For me, it’s that there isn’t a quick fix. You may get quick results, but if you want them to last you’re going to have to dig in for the long run. If you truly want to change your life and build a new lifestyle, you’re going to have to focus on long-term.

As James concludes in his article “embracing longer timelines can help us realize that habits are a process and not an event”.

I’ll leave you yet again with my favourite quote:

“Never give up on a dream just because of the length of time it will take to accomplish it. The time will pass anyway.” ~ H. Jackson Brown

Have you struggled with the “21 days” concept? Share your experiences of habit building in the comments below.

Do You Suffer From Athletes Brain?

Athletes Brain is a term I’ve come up with for a common scenario I run into. At least I think I’ve made it up… Please correct me if not!

I use it to reference a time where people think they can do more than they are physically capable of. Or more specifically, their brain remembers what they used to be able to do but their body can no longer do that. Their brain remembers when they used to be an “athlete” of some sort, but their body is no longer at that same level.

It comes along with common phrases like:

“I used to be able to do that”
“I used to be able to lift more weight”
“I used to run way faster”
“But I should be able to do way more than this”
“Oh my god, I can’t believe how sore I am after such a simple workout”

As you can see, the theme is that the brain is still in the past. Your brain remembers everything you used to be able to do and for some strange reason your body isn’t doing it any more.

Your brain says “yes” and your body says “no”.

Guess what, your body wins.

The challenge with this scenario is that it can be frustrating as hell. I just want to be back where I used to be. Why can’t I be there now? I don’t remember it being this hard.

Fact is, in the past you worked really hard to get yourself to a certain spot in fitness or sports. You pushed, you overcame obstacles and you got results.

But then you stopped.

For whatever reason your life changed course and you stopped pursuing that path.

Maybe it’s been months, maybe it’s been years. Either way, it’s been a while. When you don’t keep at it, you don’t keep the results. As my university professor used to say: “If you don’t use it, you lose it”.

Your body has become de-conditioned and it now has to start all over. Although unfortunate and often frustrating, it is what it is. The only way to move forward is to accept it and just do what you can.

If you suffer from Athletes Brain, you’re going to have to tell your brain to shut up. Just like your parents when you were 16, it doesn’t know what’s best for you!

You need to get your brain to stop talking and start listening. Listen to your body and just do what it can. It may mean you start a little slower, but the good news is that won’t last.

You’ll start seeing results pretty quickly even at a modified level. If you don’t believe me, you might be suffering from All or Nothing which is a cousin of Athletes Brain.

Your body will actually re-gain a decent level of fitness pretty quickly. Within a few months (yes months, not weeks) your athletes brain will regain it’s value. Your body will have re-built a foundation and now you can use that same brain to start pushing yourself again. You’ll use it for good instead of evil and launch yourself into success!

Have you ever had Athletes Brain? Did it frustrate you and cause you to quit? Share your experience in the comments below.

Is Your Workout All or Nothing

I work with a lot of clients who really struggle to be consistent with their workout routines. Actually, for MOST of my clients, the #1 thing we focus on in the beginning is developing their consistency. I’ve written about it recently.

A big struggle they have comes from a belief that seems very common.

I call it that All or Northing belief.

The basic principle is that my clients believe they need to be all or nothing. As in, when they workout, they need to do the whole workout, at 100% capacity for it to be worth it. Otherwise, what’s the point. There’s some level that they SHOULD be able to achieve and if they can’t then there’s no point.

Have you ever thought this?

You had a 60 minute workout planned, you only have 30 minutes so there’s no point. Right?

Many people think they need to do the program 100% to get results. They need to be able to get a personal best or put in their best efforts for it to be worthwhile.

If they’re sore, they need more rest.

If they don’t have enough time, they need to do it later.

Often, these are really just justifications for why you can’t do it now. The problem is that this creates negative habits that get harder and harder to overcome as time goes on. You get so used to putting it off that you really struggle to get up and do it when the time is right.

You end up doing nothing.

To get a different perspective, let’s do some simple math:

If you have three 60-minute workouts in a week and you do none of them, how much time have you spent working out?

Right, ZERO!

Now, if you have three 60-minute workouts in a week but you run out of time in each one and only do half, how much time have you spent working out?

Right, 90 minutes!

Now, go ask a 5th grader: which is bigger; 90 or 0?

Right, 90!!

My point here is that you’re going to be better off in the long run even if you only do half of your workouts. Half the time or even half the intensity. It’s not worthless if you can’t do the full thing.

JUST DO IT.

Besides, reduced capacity workouts are actually a great thing for your body and mind. It can help the muscles recover and you get a sense of accomplishment, not failure.

Doing 50% of a workout still feels like you at least did something.

Doing 0% of a workout feels shitty.

If you’ve ever run into this thought pattern, break it immediately by doing something. As I wrote recently , the perfect program is the one you’re doing. Stop thinking you need to do it all or nothing and just get out there and do what you can.

Have you ever done this? Share your experience in the comments below.