8 out of what now??

So I blogged the other day on Time, and I said that no, you really don’t need an hour straight, all together…that you could break it up into chunks if that fits your lifestyle, time restraints better.  I said that you could work out 6 times a day for 10 minutes each time if that works better…but what does a 10 minute workout look like?

Is it, walking around the house for 10 minutes?  It could be.

Is it running the stairs in your house for 10 minutes straight?  It could be.

How are these the same but different?

Lets look at YOU.  Whats your current activity level?  Do you currently have an activty level of 2?  On a scale of 1-10, are you a 2?  Is most of your day spent doing nothing?  Do you laze in bed, or on the couch and only get up for the 2 minutes to go pee or get more food?  If so, then getting up off the couch for 10 minutes doing ANYTHING but sitting on your BUTT will be a workout!  It will bring your activity level to atleast a 6/10.  Do I want an 8/10 from you?  ABSOLUTELY, does that need to be for all 10 minutes?  NOPE!  but for 5 of those 10 minutes, I want you to feel like you are working REALLY HARD!! Like an 8 out of 10 hard.

So now your asking, “ok, but, what heart rate am I trying to achieve?”  To which my answer is…”it doesn’t matter!!”  I want you to feel like you are just about ready to not be able to go any harder!  And guess what, in a week, what you accomplished today will feel like a 5!  So you can push yourself again!

Other factors will always play into how you feel to.  Did you eat enough?  Did you eat too much of the wrong things?  Have you drank enough water today?  Were you up blogging all night?  Did your baby keep you up?  There are so many things that will make the 6, feel like an 8 some days and that’s ok!  That’s why I ask you to go by feeling and not by heart rate!

So getting back to our original question….what does a 10 minute workout look like?

It looks like anything you can do for 10 minutes, while working hard enough for at least 5 of those 10 minutes feeling like you are pushing yourself as hard as you can.  It could be a 10 minute walk around the house, or it could be running the stairs….or it could be a combination of both!  It could be 1 minutes of walking and 1 minute of stairs, repeated a few times, or it could be 2 minutes of walking, followed by 5 minutes of stairs, then back to 3 minutes of walking again.

Go, get active and enjoy 60 minutes of physical activity everyday…whichever means it takes for you to get that activity in!

MB xoxoxo

Time

Many people come to me wanting change, but say they have no time.  They all say “I will TRY to fit it in”, but as I said in this post, I don’t like TRY.

So how do we fit it in??  You do as you can!!

Do you relax in the evening and watch TV in the evening?  How about running the stairs in your house during commercials?  That could give you 20minutes in a 60min show of activity!  Oh wait, you PVR, so you can forward the commercials…heres a thought…DON’T FAST FORWARD!!!

You are busy when you get home from work, making supper, cleaning the house, putting in laundry.  You can do squats as you wash dishes, lunge to the washing machine, run the stairs to get the next load, do pushups or planks against the counter, while you wait for the oven to pre-heat, or the sink to fill.

Yes, we (everyone) is supposed to get 60 minutes of physical activity in a day…we do not need to put aside 60 minutes all together!  We can break it into 2-30 min chunks, 3-20minutes chunks, or even 6-10 minutes chunks!

All I ask, is that of your 6×10 min mini workouts per day, you reach an 8/10 intensity for 6 of those 10 minutes.  What does that look like??  I’ll tell ya tomorrow!!

Night all, i’m off to lunge to the kitchen, squat my way through washing and chopping potatoes, lunge to the BBQ, do pushups on the deck while the BBQ heats up, lunge back to the kitchen to get my steaks, lunge back to the BBQ to put the steaks on…and since we like our steaks med-rare, I will do my jumping jacks for a cardio break and more pushups while the steaks cook!

MB xoxo

 

Try????

I was thinking the other day about the word TRY.

Why do we say we try?  When we try, we are acknowledging we may fail.  Why do we want to set ourselves up to fail?  When we have to pee…do we try to pee, or do we just do it?  When we want to go upstairs…do we try to walk up the stairs, or do we just do it?  When we are pregnant, (for most of the population) do we try to go into labour, or do we just do it?  Once we are in labour, do we try to have a baby, or do we just do it?

What i’m getting at is, for the most part, we don’t try to do things we have made our mind up to do, we just do it!

“Do or do not, there is no try” Yoda!

SO I ask, why do we “try” to eat healthy?  Why can’t we just do it?  Why do we Try to get a workout in?  Why can’t we just do it?  I get it, I do, we are busy, we have kids, blah blah blah.  I have 2 kids, they are less than 2 yrs apart….I haven’t gone to a gym to workout in over 3 years.  ya ya, i’m a personal trainer, I know how to do this stuff…and you are right I do…But I LOVE a good hard workout, un-interrupted by kids, diapers, phone ringing, lunch making, being a mom, doing mom tasks workout!  So no, I can’t do those much, I don’t even pretend to “try”…but I just DO a great workout when I can, where I can!

Now you say, but I don’t have an hour to do that….and I will address that tomorrow!

But for tonight and the rest of the week…instead of trying, just do!  You will get better results that way!

night night

MB xoxo

The good, the bad, and the ugly?

So I rant, A LOT, about sucralose.  But what is it really I am ranting about?  Is it just me that doesn’t like it?  Is there a reason, like a real medical reason for my rant?

YES!!!

But first, lets see what Splenda has to say.

First they say they start with sugar, real sugar and through a process, turn it into a no calorie sweetener.  It passes through your body, without the body recognizing it is a carbohydrate, to it is not broken down and utilized for energy.  The process takes sugar, replaces 3 hydrogen-oxygen groups with chlorine.  They note that Sucralose does not have any side effects.  It is not the cause of head aches, stomach issues or bloat.  It does not affect the kidneys, the liver, or the Thymus.  That 85% of what is ingested, leaves the body unaltered, and of the 15% that does get absorbed, most of it leaves within 24 hours.

Now for why I rant!

As with anything controversial, it is always hard to find truth on the internet.  There is a product, that has millions of dollars spent on advertising.  They, of course, can say in all their websites that everything is safe and fine. Then of course there is the other sweeteners that spend thousands if not millions on bashing the opposing sweetener.  Should we trust people like JoLynn Braley from The Fit Shack?  Many people do, most of what she is saying is true (if not all of it), Or Dr Mercola. Who has many many published articles. Do we trust the makers of Splenda themselves?  Many people trust them too.  There is of course, places like The Natural News, or the best article yet….Naked Food Cooking!

For me, I CAN taste it, and I DO get an almost instant headache.  I DONT like the thought of chemically altered foods, (and yes I understand that cooking foods, alters it)  I don’t like that it has only been around for 20years in Canada (1991).

The good, the bad, and the ugly of the internet is that you can research anything and get info. that is just that, good, bad or ugly!  Some is true, some is not, but it is up to us to research and decide what is best for us and our bodies!

with that…I’m off to bed!

MB  xoxo

GrassRoots

This weekend, my hubby, the kids and I, travelled up to small town northern Alberta for the town fair. This town is the same small town my dad grew up in. The only other town that I knew of until I moved to the US. It was where all my relatives lived. It was at one time my happy place.
When we drove in this morning and parked my truck by my parents camper, Every emotion, every memory flooded back to me. We parked at the beginning of town at my dads friends place and walked down the road to the hall where breakfast was being served. As we walked, I looked at this little old house along the road and was flooded with emotion. It was my great grandparents house. I stopped and just looked at how incredibly tiny the house was, but yet, remember it having to much room for all of us to visit. I remember picking veggies out of the HUGE (which still is huge) garden, and running up the big hill to wash them in the old pump well in the front yard. I remember playing tag with my cousins in the back yard. Heck I even remembered the day my great grandfather installed a toilet in the house, so Gigi (my g-grandmother) didn’t have to go out to the outhouse anymore. After my few nostalgic filled seconds swooned through me, we continued our walk to the hall.

I walked up to the hall to see my dad outside chatting away with old friends, my great uncle.  Mom was chatting with some of wives and my great aunt.  After a quick hug to everyone, I HAD to eat!  This was the longest I had gone between wake up and eating in months!  I was starving!  I told the folks I’d catch up with them for the parade.  It had been about 7 or so years since I had last walked in that hall.  Another mix of emotions flooded me, until the aroma of pancakes, maple syrup and ham took over the senses!

We ate, and noticed the time.  Bryce hopping back into the MeiTai, Braelyn grabbed my hand and off we went, walked down to main street then over to where we had parked, grabbed a grocery bag and waited…waited for the parade to begin!  The parade is only about 15 cars/floats long, but we still managed to get about 1/4 of a grocery bag full of candy (which was conveniently left at grammies house!!).  After a little sit around, watching the kids play, my grandfather came then we walked up to the fairgrounds where we watched a horse pull, the kids had horseback rides, got their faces painted and played at the park.  I think we were up at the fairgrounds for about 3 hours before walking back to my parents camper, then off to the hall again for super.

All in all it was a great day, we were active as a family, a big, extended family.  There were 4 generations from my side (my grandfather, my dad and mom, me and hubby and our kids), 3 generations from my hubby’s side (his mom and dad, us and the kids), 2 of my great uncles and aunts from my grandfathers side as well as a great aunt and uncle from my grandmothers side.  Many of these relatives I hadn’t seen since hubby’s and my wedding September of 2006.  I just hope that now that we are back in Edmonton, it doesn’t take 5 years to go back!

night night!

Day 4

So today was day 4 of the Visalus samples.
Today I mixed it just like yesterday. Juice, water, vi-trim and shake powder. Today I liked it as much as yesterday. Today I REALLY wished they made it with real sugar, just like yesterday. Today I know, I will not order it for me, just like yesterday….
I will catch up with an old friend if mine IFBB pro Jeni Briscoe, next week. We will chat, and I will learn more about the product. I went to Jeni, because she has been selling and using Visalus for over 2 years. Swears by it, loves it, recommends it, Uses it. I trust Jeni. She has told me there is a possibility they will be changing the auger substitute. I sure hope they do!

Day 3

Mixed the shake this morning with my kids fruit and veggie juice. 1/2 cup juice to 1/2 water. It was great! I’m really liking the shakes for the nutrition side. I also tried one of the vi-trim packets mixed in. My hunger was curbed almost all day! I tried one of the cookies that day too….which really makes me think…why can’t they either use real sugar in the shakes like the cookies, or no sugar/sweetener at all???
I have 1 more day of samples. I would love to say I will order it, but I know I won’t! I will post another day as to why I can’t stand sucralose!!! But for tonight, that is it. VISALUS…USE REAL SUGAR OR NO SUGAR PLEASE!!!

Day 2

On to day 2 of the Visalus Shakes…..

I mixed my shake this morning again with water, milk, a 1/2 a banana and added the Strawberry Phyto flavor mix.  Gotta say, it tasted pretty good.  I could still taste the sucralose, but I think I always will.

I didn’t get the headache, was thirsty all day, didn’t get any stomach issues, also didn’t feel hungry all day.  I ate, because I had to, but really didn’t want to.  I was quite surprised!  I see how so much weight can be lost on this system!  Maybe I just need to force myself to eat more!

What do I do when?….

One thing I like to do with many of my classes is have a 15 min info session at the end of every workout. Somedays it works well, others, not so much! By ‘not so much’, I mean some days we just can’t do it, and other days we just can’t stick within that 15 min time frame an it goes to 20 or 30 min. Oh well!!
The classes I really try to do it with are the prenatal FITMOM2Be classes and the FITWOMAN classes.

I get many different questions from some of the clients, an I offer to you all reading, to ask me questions as well!
Here are some regular questions:

Q. what do I do when my spouse want to relax at 9pm and snack on bad foods?
A. Go brush your teeth and run from the mainfloor to the basement and back, more than once if you need to! After you brush your teeth you don’t want to eat again or you will have to brush again, so brush, and then do an activity to get your mind off food, also, drink a huge glass of water!

Q. Do I have to do 1 full hour of activity everyday at the same time or can it be broken up to 2-30 min sessions?
A. It can be broken up to 6-10min sessions if you want! Most people just want to get it over and done with, but as long as you feel like you are working to about 80% for most of the time, you are doing great! If we look at a 10 min session, about 2 min for warm up with an intensity level of about 6, 3 min for a cool down a
with an intensity of about 5, there is only 5 min where you have to bust your butt at around a 7 or 8, work a minute at a 9 and your golden!

I’ll do more of these posts as questions come to me! There are hundreds of questions I get, but it will take me some time to get them all out!

Hello world!

Hi there!

I have never been a writer, I hate writing!  Well, not hate, hate is the wrong word.  I love to write, but have always been told I am not a writer, except my poetry.  I sold some of that stuff.  But now with the business up and running again, and with taking over the FITMOM license in Edmonton, I need to do 2 things:

1) get a message out as much as I can

2)de-stress and get mind jumble out of my mind and on paper, so there is more room to learn!

Most of you know, I took over the FITMOM license here in Edmonton from Andrea Page, founder of FITMOM Inc. What most of you don’t know, is that I also own my own company, Total Body Renovations, which was founded in 2003. So now, I am working to re-build TBR, along with FITMOM, back in my home town!

I have made the FB fan FITMOM Edmonton page, I have joined and connected with a fab network on Twitter, I am in the process of building a website, and now I figure it is time to blog! So bare with me! I write how I talk, which some may think isn’t so great, but hey, give me a break, I lift weight!!
My posts will mostly be about fitness, nutrition, client successes, some about me, some about my life and kids, so sit back, enjoy and I hope you learn something…or at least get some entertainment!