New Year, New Changes, New You!!

We are less than 12 hours to another New Year!  Most everyone makes New Years Resolutions….But does anyone ever keep them?  Does anyone realize that every day is a new day, every minute a new minute, every second a new second?  Especially a new second to make change?

If you are of the many many who wait till Monday or wait till the New Year to make big changes, guess what?  The New Year is Tomorrow, and Monday is the day after that!!

What are you changing in the New Year?  Are you making Health and Wellness a priority? I hope so!  Are you wanting to make it a priority for your whole family?  I hope so!  Are you going to call a professional to help you? or are you going to do like most everyone and “do it myself! I KNOW what to do, I just have to do it!”

If you are doing it alone, good for you!  Stick with it and make sure to check back here regularly (as my resolution is to post more regularly) and get free tips and tricks and hopefully some motivation to keep going!  And if you want/need the help of a professional…please don’t hesitate to call!  I have a vast colleague base that can help, whether you want to train for your first half marathon, compete in a body building competition or figure out how to fit in fitness with your kids in Calgary, I can help you out!

Have a happy and safe New Years Eve and I hope to hear from you all on Tuesday!  Edmonton classes resume on Tuesday!  Check the Class Schedule and Places for the latest schedule!

Hardest thing

For most people,

…..the hardest thing they ever have to do is ask for help.  They are afraid that asking for help is a sign of weekness, failure, desperation.

In my opinion, asking for help is quite the opposite!  It takes strength, success, and true honest feelings to seek out the person that you feel is the best to help you in your own personal situation.

Take the step, the true step of courage and reach out to that person.

In most careers, referrals are made all the time.  If the “professional” doesn’t know the answer, they refer out…aka ask someone else for help, there is no problem with having an “assistant” to do the “little jobs” but for some reason, we have a hard time asking someone else to be our “assistant” in many aspects of our personal lives!

Don’t be that person!!  Ask for help!  No question is ever silly, everyone needs help, and not everyone knows EVERYTHING!!

What do I eat?

uuuuuuuggggggg!

There, it’s out!

That’s how I feel about all the information out there about nutrition! So many clients ask me…”What are we supposed to eat and how much?  How am I supposed to read a label when every serving size is different?  How come fruit loops look like they are better for you than oatmeal?”

Reading labels can be sooooo tough!  Especially for those that are reading what the “company” wants you to see.

Who wants an info session to see what is really going on in the nutrition world?  An NO there will not be a “sale’s pitch” for any product!!!

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

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

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!