Yesterday...I had complete clarity on what my next entry would be, a random moment when you could see the lightbulb over my head, knowing I wouldn't have a moment to write then, I acknowledged the idea, saw the direction for the post and thought I filed it for today. My mistake. I sit to write drawing a complete blank, the brilliance here one minute and gone the next. As part of my commitment to write consistently, I type anyhow, awaiting my memory to return or clarity on something new to surface. There was a time when this would have been enough for me to abandon the writing altogether. I have since learned that sometimes the best things come from spontaneity. Something about releasing the expectations and attachments to outcome can bring pure brilliance.
So, let's talk music. A great motivator and sometimes the difference between a kick a&* workout and just going through the motions. I'm pretty random in my tastes, but nothing gets me moving in the gym like a little ACDC. Blame it on my sports background or just a penchant for a heavy beat but I am guaranteed to move a little faster or lift a little heavier. I find it also varies with what kind of exercise I am doing, a long run I prefer something steady, kickboxing, bring on the hip hop, a little Bob for Yoga and strength training an eclectic mix or it all. Anyhow here's 10 of my favorites, please share yours and perhaps we'll all find something new ...
1) Enter Sandman - Metallica
2) Destination Unknown - Crystal Waters (prefer Club mix)
3) Superstylin' - Groove Armada
4) TNT - ACDC
5) Let's get Loud - Jennifer Lopez
6)The Next Episode - Dr. Dre
7) Rainbow Country - Bob Marley vs Funkstar De Luxe
8) Just Dance - Jamiroquai
9) Phenomenon - LL Cool J
10) Panama - Van Halen
Enough chatter, update the ipod and hit the gym! :)
dayna
Wednesday, October 14, 2009
Friday, October 9, 2009
Happy Thanksgiving
Alas, turkey time is upon us. A few tips and recipe to get you through the weekend of abundance.
1) Portion control. Try a small taste of everything, or slightly larger portions of only the things you LOVE. Either way will help keep calories in check. If you must have seconds, choose lean protein (easy gravy) and veggies.
2) Be active. Slothlike behavior will only make you feel worse. So get moving. If possible keep your workouts going, at the very least a long walk will help to counterbalance indulgences.
3) Focus on conversation not food. Take the time to engage with family and friends, you will find the desire to overeat diminishes...
4) Watch alcohol. Not only are we eating larger meals, but social gatherings often lead us to consume more calories from alcohol. Alternate between water/drinks to help cut back...
5) Don't starve yourself the day of, eat regularly (5-6 meals!) perhaps cutting portions slightly, but otherwise treating it as another day. This will help you from feeling ravenous as the turkey hits the table!
Lastly, enjoy yourself and remember your goals.
Happy Thanksgiving!
dayna
For those that haven't finalized menus, nutritionally speaking sweet potatoes kick the regular variety to the curb. Packed with flavor and sweetness, a little bit goes a long way, so watch your portions and savor the leftovers as easy lunches next week. (for those 6 meals you are now aiming for...)
Honey'd Sweet Potatoes
Prepare this dish up to a day ahead, and store, covered, in the refrigerator. To reheat, bake at 350°, covered, for 45 minutes.
1) Portion control. Try a small taste of everything, or slightly larger portions of only the things you LOVE. Either way will help keep calories in check. If you must have seconds, choose lean protein (easy gravy) and veggies.
2) Be active. Slothlike behavior will only make you feel worse. So get moving. If possible keep your workouts going, at the very least a long walk will help to counterbalance indulgences.
3) Focus on conversation not food. Take the time to engage with family and friends, you will find the desire to overeat diminishes...
4) Watch alcohol. Not only are we eating larger meals, but social gatherings often lead us to consume more calories from alcohol. Alternate between water/drinks to help cut back...
5) Don't starve yourself the day of, eat regularly (5-6 meals!) perhaps cutting portions slightly, but otherwise treating it as another day. This will help you from feeling ravenous as the turkey hits the table!
Lastly, enjoy yourself and remember your goals.
Happy Thanksgiving!
dayna
For those that haven't finalized menus, nutritionally speaking sweet potatoes kick the regular variety to the curb. Packed with flavor and sweetness, a little bit goes a long way, so watch your portions and savor the leftovers as easy lunches next week. (for those 6 meals you are now aiming for...)
Honey'd Sweet Potatoes
Prepare this dish up to a day ahead, and store, covered, in the refrigerator. To reheat, bake at 350°, covered, for 45 minutes.
Yield
12 servings (serving size: 1/2 cup)Ingredients
- 6 pounds sweet potatoes,
- 5 tablespoons honey, divided
- 4 tablespoons unsalted butter
- 3/4 teaspoon salt
- Cinnamon (optional)
Preparation
Preheat oven to 375°.Place potatoes in the oven and bake at 375° for 1 hour or until tender. (or in microwave if time/oven space is a concern) Remove from oven, allow to cool a few minutes, cut and scoop out tender insides. Place the potatoes, 1/4 cup honey, butter, and salt in a large bowl, and beat with a mixer at medium speed until smooth. Drizzle with 1 tablespoon honey and a sprinkle of cinnamon.
Nutritional Information
- Calories:140 (25% from fat)
- Fat:3.9g (sat 2.4g,mono 1.1g,poly 0.2g)
- Protein:1.4g
- Carbohydrate:26.2g
- Fiber:2.4g
- Cholesterol:10mg
- Iron:0.4mg
- Sodium:154mg
- Calcium:24mg
Tuesday, October 6, 2009
Health and Wellness Tip 3
Interesting that the majority of my top 5 list comes back to nutrition. Why? It is usually the missing link to achieving a smaller, tighter waistline. So, along that philosophy comes Tip No 3 - EAT FREQUENTLY.
You've heard it all before, eat more small meals throughout the day. Do you know why you've heard it? Why we all seem to recommend it as a means to weight loss? Because it WORKS! Fuel the fire so that it may burn. It may take some time (and preparation) to get used to eating every few hours but over time your body gets used to efficiently metabolizing all that it is given, thus making it difficult to store excess as dreaded fat. Weight loss aside, smaller frequent meals also help to stabilize blood sugar (and mood!) and increase mental alertness, so ditch the super size and start snacking.
A few suggestions to help you adjust:
Portion size is VITAL - More meals doesn't necessarily mean more calories, just a different distribution. So, tying it back to my previous post on food tracking, measure your portions and keep a watch on calories.
As a baseline an average woman would do well with 3 meals at 300-350 calories, and 3 snacks of 150-250 calories. (this varies depending on body mass, height, weight, activity level etc) Average man would increase ranges of meals to 3 x 450-500 and snacks to 250-300 calories. (again depending on variables listed above)
Space your meals every 2-3 hours. Although it may seem like you are always eating to start, once your body adjusts you should be hungry for that next meal or snack within this time frame. For those of you struggling with the concept of eating more to lose weight, trust that if you are making healthy choices, you can eat A LOT of food AND lose weight!
Although I prefer packing snack/lunches, this is not always realistic, these basic caloric guidelines make it easy to choose a food on the go. YOU have to make the choice to find out the nutritional information and see if it fits. Ask the barrista at your local Starbucks how many calories in your daily venti mocha? Does it fit? If not, perhaps it is time to make some adjustments to something else, and save your favorite for an indulgent day instead. Take time in the grocery store to read the labels and stock up on easy things to keep with you (in the car, desk drawer etc.) If you are serious about your goals, this shouldn't feel like a sacrifice. YOU are worth it! Interesting that our results all seems to make it's way back to personal responsibility....
As a sidebar, I think i've figured out the comment posting on here, so if you have specific questions please ask away, this blog is meant to be interactive and I will clarify and answer anything I can.
I'll be taking a break from the Top 5 on my next post in honor the Canadian Thanksgiving Holiday and will post a few tips to get through 'turkey time'
Thanks for reading
dayna
You've heard it all before, eat more small meals throughout the day. Do you know why you've heard it? Why we all seem to recommend it as a means to weight loss? Because it WORKS! Fuel the fire so that it may burn. It may take some time (and preparation) to get used to eating every few hours but over time your body gets used to efficiently metabolizing all that it is given, thus making it difficult to store excess as dreaded fat. Weight loss aside, smaller frequent meals also help to stabilize blood sugar (and mood!) and increase mental alertness, so ditch the super size and start snacking.
A few suggestions to help you adjust:
Portion size is VITAL - More meals doesn't necessarily mean more calories, just a different distribution. So, tying it back to my previous post on food tracking, measure your portions and keep a watch on calories.
As a baseline an average woman would do well with 3 meals at 300-350 calories, and 3 snacks of 150-250 calories. (this varies depending on body mass, height, weight, activity level etc) Average man would increase ranges of meals to 3 x 450-500 and snacks to 250-300 calories. (again depending on variables listed above)
Space your meals every 2-3 hours. Although it may seem like you are always eating to start, once your body adjusts you should be hungry for that next meal or snack within this time frame. For those of you struggling with the concept of eating more to lose weight, trust that if you are making healthy choices, you can eat A LOT of food AND lose weight!
Although I prefer packing snack/lunches, this is not always realistic, these basic caloric guidelines make it easy to choose a food on the go. YOU have to make the choice to find out the nutritional information and see if it fits. Ask the barrista at your local Starbucks how many calories in your daily venti mocha? Does it fit? If not, perhaps it is time to make some adjustments to something else, and save your favorite for an indulgent day instead. Take time in the grocery store to read the labels and stock up on easy things to keep with you (in the car, desk drawer etc.) If you are serious about your goals, this shouldn't feel like a sacrifice. YOU are worth it! Interesting that our results all seems to make it's way back to personal responsibility....
As a sidebar, I think i've figured out the comment posting on here, so if you have specific questions please ask away, this blog is meant to be interactive and I will clarify and answer anything I can.
I'll be taking a break from the Top 5 on my next post in honor the Canadian Thanksgiving Holiday and will post a few tips to get through 'turkey time'
Thanks for reading
dayna
Monday, September 21, 2009
Health and Wellness Tip No 4
You will mess up. Hit snooze a few too many times and miss your workout. Overindulge on drinks and appy's. It happens. Accept it. Accept that you don't have to be 'perfect' to get the results you desire. In fact you will probably be a lot happier along the way if you allow yourself some room to breathe and apply tip No 4, Consistency.
Quick fix goals are fine, who doesn't want to lose 10 pounds (or more) and tone up in 3 days before a big event or holiday, but what happens when we revert to old habits? The majority of people will gain back all of the weight and then some. As a teacher, I'd rather give you the tools to incorporate nutrition and exercise into your lifestyle so you don't HAVE to cut up in a hurry. The lifestyle changes may take time to incorporate and perfect, and the results slower but consistency WORKS. Not too mention by the time you reach your goals, some of you will have developed a whole new way of looking at food and a joy for exercise.
A few tips to help with consistency:
1) Know your goals. These are the things that will keep you from blowing off workouts for drinks
2) Plan your schedule, this means workouts and food. Book them into your day and make this a time to honor yourself. This also allows you time to account for social events that you may want to adjust food/workouts for
3) Pay attention to patterns (friends, activities) that lead you astray. It isn't necessary to cut these people/hobbies out, just be aware of how they affect your goals and plan for them.
4) Forgive yourself. Don't write off the week if you blow the diet or miss a workout, every day you make choices that support or sabotage your goals.
Lifestyle changes may take time to incorporate, but practicing consistency will give you room for your indulgences AND results.
d
5 Tips for Success in the Gym
Let's keep it simple today, the first of 5 tips to help you achieve the body you desire.
Number 5 is probably the most common missing element when plans fail, and it starts with pen and paper. Track, track, track! As the old saying goes six packs are made in the kitchen not the gym. All of the cardio, weight lifting, pilates, kickboxing, sports etc can be for naught unless you make changes to your diet. A good starting place is to get really honest with yourself about what (and more importantly how much) you're actually eating. A nibble here, a taste there. Learn where those excess calories are coming from and how they may be sabotaging your results.
I have attached a few links to websites that provide FREE food tracking. It is a little bit of work to get your foods loaded initially, but once in the flow, you should find it quite effortless to get a read on how many and where the bulk of your calories are coming from. I suggest tracking for at least a week, this is usually enough time to get an idea of where you might be falling short. Sometimes it is simple changes such as combining your foods differently, measuring portions, or eating more often that will make a difference in your results.
www.sparkpeople.com (also has a good FREE iphone app)
www.fitday.com
Remember, you are accountable only to yourself for your results. How badly do you want it? Gettting completely honest with yourself is a good first step.
Good luck!
dayna
Number 5 is probably the most common missing element when plans fail, and it starts with pen and paper. Track, track, track! As the old saying goes six packs are made in the kitchen not the gym. All of the cardio, weight lifting, pilates, kickboxing, sports etc can be for naught unless you make changes to your diet. A good starting place is to get really honest with yourself about what (and more importantly how much) you're actually eating. A nibble here, a taste there. Learn where those excess calories are coming from and how they may be sabotaging your results.
I have attached a few links to websites that provide FREE food tracking. It is a little bit of work to get your foods loaded initially, but once in the flow, you should find it quite effortless to get a read on how many and where the bulk of your calories are coming from. I suggest tracking for at least a week, this is usually enough time to get an idea of where you might be falling short. Sometimes it is simple changes such as combining your foods differently, measuring portions, or eating more often that will make a difference in your results.
www.sparkpeople.com (also has a good FREE iphone app)
www.fitday.com
Remember, you are accountable only to yourself for your results. How badly do you want it? Gettting completely honest with yourself is a good first step.
Good luck!
dayna
Thursday, September 17, 2009
Personal Responsibility
I had an interesting conversation with a client the other day around the topic of personal responsibility. To give you a bit of background I first met this woman in my early training days, before bangobody even existed. She and I worked together for a number of years, had achieved her goals and when we parted she was ridiculously fit, with abs and arms of envy and had a full toolbox to continue her workouts on her own. Long story short, she called me up a few months back, said she would like to come see me again. Lots had happened over the past few years. Life. Death. Injury. I was flattered to hear that, although my location was not that convenient for her, she had had minimal success with other trainers, and was willing to drive a little further for my expertise. As we began working together again some 8 years after our first meeting it was interesting to hear the perceptions of the past, and insight into the tools I used then to help reach a client. She told me the single most important thing she ever learned from me was personal responsibility. That although all of the time spent one-on-one with me was valuable, informative and motivating, my words of encouragement into her choices when she WASN"T with me was all the more so.
To put it into perspective, I usually spend anywhere from 1-5 hours a week working with a client, considering we have a total of 168 hours in the week, that is a VERY low percentage of actual time to rehabilitate, trim, motivate someone to achieve their goals. So how does one maximize this so that a client will achieve their results. ENCOURAGE PERSONAL RESPONSIBILITY!!! Help them to understand that each nutritional choice they make, that each day they do their 'homework', walk, run, MOVE they become one step closer to achieving these goals. Seems like a simple concept, yet challenging to implement.
As humans we have perfected a million different reasons why we couldn't/didn't do the things that will help make us well. If you are serious about your health and wellness goals, take responsibility for your actions and choices and know that if you are consistent you WILL achieve them.
To put it into perspective, I usually spend anywhere from 1-5 hours a week working with a client, considering we have a total of 168 hours in the week, that is a VERY low percentage of actual time to rehabilitate, trim, motivate someone to achieve their goals. So how does one maximize this so that a client will achieve their results. ENCOURAGE PERSONAL RESPONSIBILITY!!! Help them to understand that each nutritional choice they make, that each day they do their 'homework', walk, run, MOVE they become one step closer to achieving these goals. Seems like a simple concept, yet challenging to implement.
As humans we have perfected a million different reasons why we couldn't/didn't do the things that will help make us well. If you are serious about your health and wellness goals, take responsibility for your actions and choices and know that if you are consistent you WILL achieve them.
Monday, March 17, 2008
Body Rhythms and Results
Happy St. Patty's Day!...Yes, I started my morning and donned my green hoodie... am I Irish? No. Just in the spirit. In times of ecological awareness, does our focus on green stop at wearing colors and sharing a pint? How about a shift in thinking this year, how about doing green instead of wearing it? (or both!) Commit to walk or bike to work today (or perhaps ride share or transit if it's a rainy Monday as it is here in Vancouver) My 'green' suggestion for the day...
Body Rhythms and Results
In a session with a client this morning I was reminded of the importance of listening to the body. That each day is a different day, mentally and physically. When we are making changes to shift our physical bodies, be it aesthetic, rehabilitation or otherwise it is easy to get wrapped up what i call the 'have to' mentality. The 'if I want this I 'have to' workout, I 'have to' push hard even when this may go completely against what our body is telling us. That instead of listening to our bodies natural rhythms and signs of stress we ignore and move forward and train or fuel ourselves as if it were an optimum day. This can often be detrimental to our results and leave us at risk for injury.
As a guide to my clients health and wellness, I am trained to tune into their body's rhythms, to pay attention to how their strength is from one workout to the next. If I notice anything out of the ordinary, I usually do two things...
1) Mention it to them, this opens the door for discussion about anything going on that may affect their workout and goals. This could include the stresses of work, home or life, as well as rest, nutrition and physical limitations/injuries.
2) Adapt the workout slightly based on these conversations. This may mean a day of yoga if the body is tired or a day to push if the body is strong.
If you are working out on your own, how does this information help you? A few questions in a quiet moment at the beginning of your day can help fine tune your ability to tap into your own energy and thus what your workout should be like on any given day...
1) Do I feel rested today? Have I had adequate sleep? (this is specific to you - the amount required varies from person to person)
2) Do my muscles and joints feel limber and movements are pain free? (again specific to your body)
3) Have I fueled myself well? Is my nutrition and water consumption where it should be for my body weight and activity level?
If you answered yes to all of these questions, it is a good indicator that you can move ahead with your planned workout. Have fun and train hard! If you answered no, perhaps we should go a little deeper...
1) Have I had a rest day recently? Have I been training too much?
2) Am I under significant stress and/or have I had any emotional triggers in the past few days? If you aren't sure, often an emotional trigger will cause us to fall into unhealthy habits ie: smoking, drinking, overeating/not eating etc...
Once you've answered these questions, you should have a better idea of what your workout should look like today. Without adequate rest, the muscles that we are working so hard to build, cannot heal. Added stress (this can come from many areas, the body doesn't differentiate!) can cause raised cortisol levels, exacerbating tightness in muscles and further inhibiting our hard work in the gym. Muscle tightness (as well as elevated heart rate) can also be indicators of a compromised immune system ie; oncoming cold or flu. Perhaps this would be a good day to take a leisurely walk in the woods or catch a light yoga class. If you haven't taken a day off in awhile, take a complete day off, we all need at least one day of rest a week! If you think there is an emotional link to it, a chat with a friend or a creative outlet (think drawing, music, writing) can be a great source of release without further taxing the body.
The ability to recognize the signs of your body and take a 'light' day when needed is an important tool for long term results. We are looking for lifestyle shifts here and understanding YOUR BODY and when to take a day will help you achieve your goals.
As they say life is a marathon not a sprint...
Body Rhythms and Results
In a session with a client this morning I was reminded of the importance of listening to the body. That each day is a different day, mentally and physically. When we are making changes to shift our physical bodies, be it aesthetic, rehabilitation or otherwise it is easy to get wrapped up what i call the 'have to' mentality. The 'if I want this I 'have to' workout, I 'have to' push hard even when this may go completely against what our body is telling us. That instead of listening to our bodies natural rhythms and signs of stress we ignore and move forward and train or fuel ourselves as if it were an optimum day. This can often be detrimental to our results and leave us at risk for injury.
As a guide to my clients health and wellness, I am trained to tune into their body's rhythms, to pay attention to how their strength is from one workout to the next. If I notice anything out of the ordinary, I usually do two things...
1) Mention it to them, this opens the door for discussion about anything going on that may affect their workout and goals. This could include the stresses of work, home or life, as well as rest, nutrition and physical limitations/injuries.
2) Adapt the workout slightly based on these conversations. This may mean a day of yoga if the body is tired or a day to push if the body is strong.
If you are working out on your own, how does this information help you? A few questions in a quiet moment at the beginning of your day can help fine tune your ability to tap into your own energy and thus what your workout should be like on any given day...
1) Do I feel rested today? Have I had adequate sleep? (this is specific to you - the amount required varies from person to person)
2) Do my muscles and joints feel limber and movements are pain free? (again specific to your body)
3) Have I fueled myself well? Is my nutrition and water consumption where it should be for my body weight and activity level?
If you answered yes to all of these questions, it is a good indicator that you can move ahead with your planned workout. Have fun and train hard! If you answered no, perhaps we should go a little deeper...
1) Have I had a rest day recently? Have I been training too much?
2) Am I under significant stress and/or have I had any emotional triggers in the past few days? If you aren't sure, often an emotional trigger will cause us to fall into unhealthy habits ie: smoking, drinking, overeating/not eating etc...
Once you've answered these questions, you should have a better idea of what your workout should look like today. Without adequate rest, the muscles that we are working so hard to build, cannot heal. Added stress (this can come from many areas, the body doesn't differentiate!) can cause raised cortisol levels, exacerbating tightness in muscles and further inhibiting our hard work in the gym. Muscle tightness (as well as elevated heart rate) can also be indicators of a compromised immune system ie; oncoming cold or flu. Perhaps this would be a good day to take a leisurely walk in the woods or catch a light yoga class. If you haven't taken a day off in awhile, take a complete day off, we all need at least one day of rest a week! If you think there is an emotional link to it, a chat with a friend or a creative outlet (think drawing, music, writing) can be a great source of release without further taxing the body.
The ability to recognize the signs of your body and take a 'light' day when needed is an important tool for long term results. We are looking for lifestyle shifts here and understanding YOUR BODY and when to take a day will help you achieve your goals.
As they say life is a marathon not a sprint...
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