Vacation – a Break From Your Normal Routine

Just this past Wednesday I got back from a 1 week vacation with my sister in Puerto Vallarta. It was a great week filled with a whole lot of relaxing and not much else. The perfect vacation.

To me the idea of vacation is that it’s a break from your normal routine. You do something different and for most you take time to relax. That’s what I did!

However, it may mean some difficulty getting BACK into your normal routine.

From my week away, I realized a few things.

1 – I love activity and I get bored pretty quickly by doing nothing.

I think this is an important element because it’s something that I consider in the whole concept of a ‘lifestyle change’. It’s what I consider to be my ‘normal routine’ and it’s all about momentum and habits.

If you’re the type of person that doesn’t exercise regularly and find yourself too tired to workout after work, that is your momentum and your habit. Your normal routine. You’ve built that through repetition. It’s hard to break out of that and into a workout routine because you’re going against your flow so-to-speak.

If you’re like me, and you’ve built a lifestyle of fitness, working out regularly and making healthy food choice are your momentum and habits. A few days of shitty food and no exercise would be going against your flow. After a few days of that you want to go back to your momentum. I found that after about 3 days of sitting by the pool I was ready to get up and move. I wanted a workout!

2 – I planned to rest and not much more.

On that third day I had decided I would go to the resort gym for a workout. However, when I packed for my trip I didn’t bring and running shoes, which of course are required in the gym. I had actually packed socks for my workouts, but at the last minute I recall tossing the shoes aside and saying “I’m only going to wear flip flops this whole week”. I wasn’t able to use the gym, but because I was in a workout mindset I ended up doing a few sets of push ups and pull ups near the pool. I made due with what I had in the moment, but had I planned for workouts I’d be better set.

Vacation - A Break From Your Normal Routine
Poolside push ups

That said, I’m actually a believer in a vacation being a vacation. Not just from work or other things you do, but from workouts too. Unless your vacation is pushing 2 weeks or more, having a week off from workouts can actually be a great thing for your body’s recovery. So I usually plan for the rest and plan to NOT workout.

3 – My metabolism is pretty good at managing calories.

A lot of people complain about gaining weight while on holidays. I get it and it makes sense. Especially when you’re at an all-inclusive like I was because the food and drinks are endless.

For me, because of my lifestyle as mentioned above and therefore the metabolism I’ve created in my body, I realized how well I self regulate. I had some indulgence of food and drink in the first day and a half. After that I felt like I wasn’t as hungry and I didn’t desire drinks as much. I wasn’t being active, my caloric demand therefore wasn’t as high and by filling it with greasy and sugary foods in the first couple of days, my body slowed me down and I didn’t feel hungry.

Again, I’m sure some people may experience the opposite of this and I’m not exactly a normal case here, but I do believe that it comes from my lifestyle and habits I’ve built.

4 – How you come back from Vacation helps dictate your momentum going forward.

Even though I wanted to exercise and I was pretty good at regulating my calorie intake during the trip, I did feel pretty lazy by the end of the week.

When I got back from my vacation on Wednesday afternoon and literally went straight to work. I coached classes at my gym that evening and again the next morning. I love what I do, but I was pretty tired.

I’ll be completely honest, when I came back I was completely planning on skipping my Wednesday night workout. I had plenty of excuses for why it would be best to wait till the next morning. Thankfully I’m slightly *cough* competitive and when one of my buddy’s came in to do the same workout I was supposed to do of course I jumped in.

I felt better afterwards and it kickstarted my momentum back into my normal routine. By jumping back into things, I jumped back on the wagon and regained my momentum of fitness and activity.

I think vacations can have a momentum to them. It’s good to relax and rest and recover if that’s what you’re going for. But doing that for a week or two gets you in that mode. I found that by the end of the week I was more tired throughout the day. I think part of it was from not having the best sleeps in my hotel bed, but also because that was the momentum I built. I had an inertia of not doing anything and my body was getting used to it and adapting.

For me, that’s a whole lot different than my normal routine. The key for me was that at the end of the week I broke that momentum and got back into my usual regimen. A couple days later I still feel a little more tired than normal, but I feel myself getting back on track.

Having the break is only good if you can get back on track again afterwards.

~ Chad

Beating The Marathon Taper: PR When It Counts

Marathon Taper Madness

The Marathon Taper — or as I like to call it Taper Madness — is a tricky concept to understand.

Complicated by symptoms of: feeling antsy, restlessness, having an overall energy surplus, being fixated on your race, day dreams about heartbreak hill, and just a general anxiety about training — ok a few of those may just be me.

It is not made any easier by the fact that not everyone will respond the same way to a traditional taper. A traditional marathon taper being cut back on the mileage starting a few weeks out from the race and then a few short and quick workouts marathon pace workouts to keep your legs fresh and race ready.

This brings me to this weeks 5 Minute Barrier; I’ll give you a few tools to beat Taper Madness and recognize if a traditional taper is right for you.

Thanks for watching and don’t forget to thumbs up that video and give me a follow on Twitter, Instagram and Snapchat if you liked this info and want more!

Justin

Attention All Cardio Bunnies: Lifting Weights Rocks

Weight Lifting Jedi Level

Let’s talk through my least favorite “I don’t want to lift heavy weights” statements, shall we?

“I hate protein shakes”
“I don’t sweat when I lift weights, I’m def not burning calories”
“Lifting weights is only for big guys”
“I’m too weak!”

and, my ultimate favorite…

“I don’t want to get bulky!”

All of these statements are not only excuses, they are also 100% wrong. And the funny thing is…

I used to say all of them!! Continue reading “Attention All Cardio Bunnies: Lifting Weights Rocks”

From fitness newbie to loving exercise. Yes, it can happen!

Fitness Newbie

It’s 1999. Y2K was fast approaching, Haley Joel Osmet was seeing dead people and I was a pudgy 10 year old hating her life in PE. It was the day of the Presidential Fitness Test and I was shaking in my Skechers. Based on my recess activity, I already knew that I wasn’t athletic and I was positive I was going to fail.

The mile run was where I started to lose it.

I began to hyperventilate, paralyzed with fear that I wouldn’t be able to complete the long distance. In the end I (miraculously) did and later I scoffed at my 15 minute run time. “I’m just not athletic” I said, munching on my dunkaroos, “I hate sports and I hate exercising. I’m just never gonna be good at it, ya know?”

Fast forward to high school. I’d traded my Skechers for Uggs and I’d successfully gotten out of every physically demanding thing (other than dance classes) that was thrown at me thus far. I’d conveniently been sick for every trying day of PE in middle school. I’d even persuaded my doctor to suggest that I had “exercise-induced asthma” to get me out of running in my cheerleading practices. So, when my best friend suggested that we go to the gym after school, I almost dropped my Nokia brick phone.

Workout? By choice? Me? Was she joking? I laughed it off, pretended there was a Gilmore Girls marathon on ABC and slowly slinked away. There was NO way I was going to workout for pleasure! Continue reading “From fitness newbie to loving exercise. Yes, it can happen!”

Getting started – it’s the only thing that matters

Getting Started - it's the only thing that matters

Getting started on something is usually the hardest part. I believe it’s the only thing that matters!

I actually wrote a similar version of this article about a year and a half ago but just realized I never got around to publishing it…

I apologize because I feel I prevented a learning opportunity for you.

I’m writing about it again now because I had a new realization about this concept the other day. I even did a Snapchat rant about it.

Continue reading “Getting started – it’s the only thing that matters”

Cooking With Fats – Reducing Oil Oxidation

Coconut oil oxidation

In the 1990s, proponents of the low-fat diet craze insisted that dietary fat – particularly saturated fats – led to; obesity, coronary heart disease, cardiac arrhythmia, and several other medical complications.

By now, most people are aware that fats are an important macronutrient. We know that omega 3 fatty acids can actually reduce the risk of heart disease, improve cholesterol, and benefit people who have hardening of the arteries or high blood pressure. Some of us may even know that there are three types of fat – saturated fat, unsaturated fat, and polyunsaturated fat – and that we should aim for a balance of all three fats in our diet.

What many of us don’t know, however, is that not all fats are suitable for cooking at high temperatures and that we should vary our fats based on the foods we’re preparing.

Since the low-fat craze died down and people became more aware of the need for dietary fats, one oil became increasingly popular – olive oil. We see it in recipes for everything from broiled salmon to sauteed spinach. Although olive oil is a great addition to a person’s diet, there is one problem with some of these recipes – the oxidation of the oil at high heat.

The sciency bit: Continue reading “Cooking With Fats – Reducing Oil Oxidation”

Introducing Allie Parris

Our team just keeps on growing!

We would like to welcome Allie Parris to our happy growing family:

Coach Allie is a NASM certified Personal Trainer, a Weight Loss Specialist and a Fitness Nutrition Specialist – meaning her approach to coaching centers around not only finding what works best for you, but also teaching you how to understand why it works.

From Allie:

“My approach to training is extremely personal and individualized. I don’t just want to help you lose weight or get in shape. I want to help you understand why the tools I’m giving you work. I think a client should not just receive a program, they should understand why that program is tailor made for them. I want my clients to understand their bodies AND understand how to achieve results rather than just blindly follow a plan!”

Allie Parris - Online Fitness and Nutrition Coach

As a self proclaimed “former crash dieter”, she has experience with just about every restrictive diet there is – giving her the experience to steer you past that frame of mind and into thinking about “how to feed your strength”.

“I came to Allie after working abroad for 6 months and my body type had changed completely. I felt self-conscious and unsure how to even begin this journey of getting my body back in shape. Allie made me feel comfortable discussing my body issues. She was the perfect balance of tough love yet tenderly motivating. Thanks Allie!!”
Rachel L

Allie’s personal journey to better health gives her a unique connection to her clients. Read her story here!

4 Options for When You Hit a Plateau

Jan - Feb it's possible to hit a plateau

So you looked yourself in the mirror in December and said “enough is enough, I am going to [insert health related goal].”

January has passed, and you have only completed a few workouts, all of which had little rhyme or reason and primarily consisted of the elliptical. On top of that, you now hate salads more than anything else in the world.

You’ve hit a plateau!

You are finding yourself at a fork in the road – on the left the “keep doing what you are doing” road, and on the right is the “give up” road.

So what do you do?

Continue reading “4 Options for When You Hit a Plateau”

How To Get The Results You Want

you need the gym to achieve results

“I just want to get ‘toned’, but not ‘bulky’”, she said.

“I just want my arms, chest, and abs to be lean, and chiseled. I don’t want to look like a bodybuilder”, he said.

These are two of the answers I receive most often when speaking to men and women about their fitness goals. I’m not really sure who educated so many people on exercise science, but it is particularly clear that there are obvious misconceptions on what happens when people lift weights. Also, there are some misconceptions on what it takes for someone to reach those goals they stated in their answers.

Unfortunately, “toned” isn’t a word found in any exercise physiology textbook. It’s also not found in any peer reviewed scientific literature. Why? Continue reading “How To Get The Results You Want”

The Optimal Pre-workout – Jump Start Your Routine!

Optimal Pre-Workout

Pre-workout supplements are highly popular among gym goers in order to give them that extra boost to bring their workout to the next level – but contrary to popular belief many pre-workout supplements are ineffective.

Pre-workout formulas are known to vary greatly between manufacturers and can be also be contaminated with other ingredients.

Here are the key ingredients to look for in a pre-workout: Continue reading “The Optimal Pre-workout – Jump Start Your Routine!”

What’s the BEST thing you can do for your health?

What's the BEST thing you can do for your health?

A while back I saw the below video on a friends Facebook page. It’s a very cool little video that talks about the single best thing you can do for your health. The great news is that it’s simple and accessible by anyone!

Even though I think it’s a great video, and has some great stats, I wonder how many people will watch it and say “D’uh!”.

Is it really new information to you that exercise is a good thing to be doing?

I don’t think it is. I actually believe that MOST people would easily tell you that exercise is the best thing you could do for your health.

So to me, the question isn’t what’s best for ones health, the questions is: if everyone knows it, why don’t we do it?

I encourage you to take the 9 minutes to watch the video and then answer MY question:

What’s the #1 thing that PREVENTS YOU from doing the BEST THING for can do for your health?

Your Mountain is waiting! What’s standing in the way of YOUR motivation?

A few months ago, I was in a downward spiral of self-doubt and felt like I wanted to just give up. I went for a run to try to shake it off, but the grip it had on me was too strong this time. I had a potent case of the “I’m not good enough’s, I’m not smart enough’s, the who do I think I am’s, and the what will they think’s”. Self-doubt and worry have been something that I’ve struggled with for as long as I can remember. And at times I still do. I catch myself choosing the safe route for fear of what ‘might’ happen, or assuming that someone else is more deserving, can do it better than me, or that everyone is judging me. I have a habit of shutting down when this happens, but this time I chose to reach out instead.

So on the corner of the street, all sweaty from my run, tears streaming down my face; I called my twin brother Justin. Because I know he can always make me laugh. After I shared my fears, my doubts, and shed a few more tears, I paused and it was his turn to talk.

This is what he said:

 

At first I was impressed…. When did he become so good at rhyming??? And then I realized that he was reciting my favourite childhood poem. I had given this very book to my nephew for his birthday a few months prior. I even read it to him (with tears streaming down my face) the night before I left Toronto to fly home to Vancouver. And now, it came full circle. My brother was reading it to me. As a grown adult.

Something clicked for me that day. Of course, I’ve had my ups and downs since this poem hit me right in the heart. But I KNOW that I AM destined for big things; I’m here for a bigger purpose; and if it’s meant to be, it’s up to ME!

I am far too smart to be the only thing standing in my way – and the same goes for all of YOU reading this. We all have so so so so much love, passion, knowledge, energy, excitement, sass, adventure, courage, and unique gifts to share with the world. Don’t let fear or the excuse of lack of support stand in your way – ask for it, and be willing to receive it.  Yes silencing negative self-talk and limiting beliefs takes time, and definitely a lot of consistency, but the first step is deciding that you’re worth that time. YOU ARE. WE ALL ARE. What ever it is you’re telling yourself that you can’t do or that you don’t deserve. Stop it. Stop it, right now. Don’t deprive the world of your gift, or wait any longer to make that positive change in your life. TAKE THAT FIRST STEP, no matter how small it may seem.  It’s in the right direction.

Because TODAY is YOUR day and YOUR Mountain is waiting!

Do you have something holding you back? Comment below with your NEXT FIRST STEP!

 

Until next time,

Simply Love Yourself, Eat Real Food, and Move Your Body.

Nutrition Coach Jen