Is the rain affecting your workouts?

It has now rained for 10 days straight!!  So much for the hot and dry spring they were calling for (whoever "they" are??  "They" are wrong more than they are right, but that is a whole other topic....).  Aside from the obvious frustrations with the continued rain and cool temperatures, the rain can put a halt to your outdoor workouts.   Many start exercising in the spring as they can get outside more to go for a run, bike ride, walks, etc.  Has the rain interfered with your good intentions?  Don't let it!  There are many things you can do indoors on those rainy so you don't miss out on your workout.

Try my 15 min body weight workout.  Repeat as often as you want to make it a longer workout.  And let me know how it goes!  Add your comments here :)

Be healthy and happy !

Elisabeth

7 Common Fitness Myths You Need to Know!

Myth #1: Starving yourself is the best way to lose weight. Reality: Starving yourself is the quickest way to get your body to downshift your metabolism, thereby bringing your weight loss efforts to a screeching halt. Myth #2: To build a lean muscular body you need to train for hours virtually every day in the gym. Reality: The ideal fat-burning, muscle-building workout session should last no more than 1 hour.

Myth #3: Moderate aerobic exercise is the best way to burn fat.

Reality: High intensity aerobic exercise combined with resistance training is the proven way to maximize fat loss and improve overall fitness levels.

Myth #4: To maximize fat loss, aerobic exercise should be performed at a consistent, moderate pace for an extended period of time.

Reality: To maximize your fat burning efforts, aerobic exercise should be varied, intense, and brief.

Myth #5: Stretching is a great way to warm up before resistance training . . . it reduces the risk of injury.

Reality: The latest studies suggest that stretching is not a good way to warm-up . . . it may actually decrease muscle contraction strength and increase the risk of injury.   Light cardiovascular exercise may be the best way to warm-up.

Myth #6: Lifting weights will make women bigger and bulkier.

Reality: Intelligent resistance training will make women smaller and leaner.

Myth #7: More is better.

Reality: Better is better.

Understanding the Glycemic Index

We hear about it all the time - high glycemic foods and low glycemic foods...  But what do these terms mean?  And which one is good for you?

The glycemic index (GI)measures  the rate at which certain carbohydrates affect blood glucose levels.  Carbohydrates that break down quickly during digestion and release glucose rapidly into the bloodstream have a high GI; carbohydrates that break down more slowly, releasing glucose more gradually into the bloodstream, have a low GI. 

So, you want to eat more foods that have a low GI.  These foods release glucose more gradually and thus you have more sustained energy for a longer period of time.

To better understand which foods have a low GI click here and take a look at the Glycemic Index Chart

List of 8 Energy Boosting Foods!

Do you ever have that mid-afternoon crash of energy?  Reaching for that candy-bar?  STOP!  Here is a list of foods that will give you energy and help you keep up your energy levels all day.

8 Energy Boosting Foods:

1.      Bananas – The sugar in bananas is an easily digested form of carbohydrate. Bananas also provide a lot of potassium, an electrolyte that helps maintain normal nerve and muscle function. Unlike some nutrients, potassium isn't stored by the body for long periods of time, so your potassium level can drop during times of stress or during strenuous exercise, when the nutrient is lost through excessive sweating.

2.      Chocolate - There is a reason we crave chocolate!!!  YES!!!, Chocolate can elevate your energy levels by way of certain bioactive compounds such as tyramine and phenylethylamine, says a study in the Journal of Food Science. Chocolate has also been claimed to improve anemia, awaken the appetite, aid in digestion, improve longevity, and increase sexual appetite. Chocolate does contain sugar and caffeine along with fat and calories, so consume in moderation and, when possible, opt for dark chocolate, which has the fewest calories and the most antioxidants.

3.      Oatmeal - Oats are low on the glycemic index (I will explain the glycemic index tomorrow), as they have a lot of fibre, which means that your body gets a steady stream, of energy as carbohydrates gradually flow into your bloodstream. (Unlike the unnatural spike of energy that happens as a result of simple sugars/carbs). Oats also contain the energizing--and stress-lowering--B vitamin family, which helps transform carbs into usable energy.

4.      Apples - Okay, any fresh fruit will do, but apples are so easy to grab and go, we always have them on hand. Make it easy on yourself and have at least 2 different fresh fruits you can choose to eat each day. This week I have apple slices and grapes on hand.

5.      Almonds - Your "portable protein" - the perfect emergency snack or pair it up with a fruit or veggie. High in metabolism-boosting Protein and Healthy Fats. But it is easy to eat too many - measure out 1/4 cup servings and stick in a snack size baggie.

6.      Eggs - Yes, they ARE good for you. They are considered the gold standard of protein quality because of their superior amino acid content. It takes less than 3 minutes to prepare an egg. One of my favorite on-the-go egg tips: microwave your eggs in a coffee cup (lightly coated with olive oil for easy clean up). Your egg is now the perfect shape to top a whole wheat English muffin and eat on the run.

7.      Spinach - This super veggie goes with everything. At only 5 calories per cup how could it not?! Use in omelets, wraps, salads, side dishes...the list goes on.

8.      Black Beans - Packed with the leanest protein and very high in fiber.  Beans are a great alternative to those who feel like they are eating the same protein day in and day out.

Feeling low on energy?

As winter drags on and on and on..... Do you ever feel low on energy? Maybe you are just coming off the most recent winter cold or flu? How can you increase your energy levels without taking in extra caffeine or sugar-laden foods?

1.  Get 7-8 hrs of sleep per night  -  Every night while we are sleeping our brain is "regrouping" from the day.  While doing so it triggers the release of hormones regulating energy, mood, and mental acuity. We need 7-8 hrs of sleep for the brain to be able to complete it's work.
2. Daily exercise/activity, especially if we get outside and move 
3. Drink lots of water (8 glasses per day) - One of the first signs of dehydration is fatigue. Ever feel lethargic or sleepy in the afternoon? Drink a couple of glasses of water!
4. Eat energy boosting foods- Stay tuned for a list of these foods.

For more information on this follow me on twitter @elisbethfit4u or on Facebook.

Going to bed now. Sweet dream... :)

Feeling better and getting things done! :)

Finally feeling better! I am going to survive - like there was ever any doubt... A little embarrassed about my whining yesterday - my apologies. But I am back and being productive and it feels great!

Ok, so something a little weird in the charma department happened today; a few days ago I was just saying to someone that I have thought about cleaning houses to help make ends meet while I build my personal training business. Today my old cleaning lady phoned me because she wants to be a personal trainer!! And this just two weeks before I run my first PTS Course!!! What are the odds??? Really!!?? Maybe I will just take over her cleaning clients and she can take over my PT clients?? NOT!! I love my job too much. But I am looking forward to helping Luba be successful in her quest.

I certified 3 trainers last week. Congrats to all of them! :)

And to all - a good night :)

I am sick!! :(

I am the biggest suck when it comes to being sick. I absolutely hate being sick!! Now, I know noone likes being sick, not even a little, but it absolutely p.... me off to be sick. I have no energy to do any of the things I need to do or would like to do. And it reminds me that I am getting older, because 10 years ago when I got a cold like this I could still work throug it. Now it just wipes me out. I have been completely unproductive and of no use for 2 days now. Wow! What a great weekend! :( Ok enough with the pity party. To all of you who also felt lousy this weekend or any other weekend you have my deepest sympathies. But enough already! I had better feel better tomorrow as I have to get up at 6am to go to work as usual. Need to feel fresh and 'up' when I go and see my clients tomorrow. I know I can do it! Lots of water and early to bed! Good night all! :) xo

The sun is rising earlier and earlier.....

Every Tuesday and Thursday I teach boot camp at 6:30am and 6:30pm.  Thanks to the dedicated women who make it worth it to get up!  Anyway, recently we all noticed how it was almost light out when we were done at 7:30am.  How nice!  This morning as I pulled in to the parking lot I noticed that the horizon was just lightening up a little at 6:25am!  It put a spring in my step this morning and when we were done it was full daylight!  Yay!!!!  Is spring just a round the corner after all????
I need sunlight.  It makes all the difference to me when it is light out when I wake up.  Do you know anyone who suffers from SAD (Seasonal Affective Disorder)?  Very common in countries and provinces that have few hours of daylight in the winter months.  What is one of the cures??  Find something you enjoy doing outside during the winter months.  Instead of fighting it for 3-4 months, enjoy some of it. 
My client "M" is taking on this new approach to fitness and health.  Tomorrow I am teaching her to cross country ski :).  Exercising outside is so much more fun, it doesn't feel like exercise at all!
What do you do  cure the winter blues?

I was soooo bad....

OMG - I ate sooo much this weekend!!!!  Appetizers, dinners, desserts (yes, plural)....mmmmm... oh yes, and wine.... it was so good, but so bad!  I didn't blow it all the time - I had fish, salads and left the rice and potatoes and skipped the bread.  But as we all know restaurant food is so much higher in fat and sodium than home cooking.  So why was I so bad??  All the kids were gone!  First time in I can't remember how long!  My bf and I had 48 hours to ourselves, and we enjoyed it thoroughly.  We went to Niagara over night on Saturday and out with friends last night.  We had such a great weekend.  We always have so much fun together.  Any regrets? - of course not!!!  But it is Monday today and time to get back to it.  Back to the normal and great routine of healthy small meals 5-6 times/day.  Salads for lunch, home cooked dinners and exercise of course!  No worries, it was just a weekend after all.  I always tell my clients when they are going away or a special occasion comes up not to worry too much.  You can only do so much dammage in a couple of days.  The important thing is to stop when Monday rolls around and get back to the normal routine of healthy eating, daily activities and exercise.  And there are several things you can do/avoid so an evening out does not work against what you have been working so hard to accomplish.  I'll blog more about that later....  Look for it! :)

This is why I love my job!

At boot camp on Tuesday I made my ladies run and run and run, with some fun stuff thrown in between...  They weren't happy but they did it and I was so proud of them!  Last night after boot camp one of them told me that she hated it but did it anyway, but when she left she felt so proud of herself for doing it all!  Wow!  I love that.  Guess what her next question was?   Yes, you guessed it;  "when are you doing that again?"  She wants to make sure she is there for that class.  Way to go K!  You just discovered one of the great benefits of exercise - the pride and sense of accomplisment you feel when you have pushed your body to its limits and you still want to come back for more!

I love my job!!!

It's a new year..... Welcome to 2011

...and hopefully more regular blogs from me.  This is one of my new years' resolutions!  Other ones are t be better at staying in touch with friends and the big one - grow my business!!  Hopefully the first one will help this one.  Did you make any this year?  If so, what are they? 
One of the most common new years' resolutions must be to lose weight and/or get in shape or something related to that.  By now many are already falling off.  Most likely because you aren't seeing the results you want or you don't know exactly what to do to achieve your goals.  If so, may I recommend that you hire a trainer...! ;)  Studies show that you are 80% more likely to be successful reaching your goal if you work with a trainer.  But before you do, take a look at their credentials.  Make sure the trainer is certified, insured and has a valid CPR.  Without it they can't be insured.  Also take a look at their specialty.  Many personal trainers now specialize in working with either older adults, pre and post-natal, athletic training, etc.  My specialty is working with women, especially 40+. I can help you find the right trainer for you...  I would also love to hear from you about how you found it was to work with a trainer.
Have a great weekend!

November - what a dreary and nothing kind of a month. There are no holidays, the days are getting shorter. It isn't winter yet and the really nice fall days are becoming fewer and farther between. I write this as the winds are howling outside to the point where every 30 minutes or so it sounds like someone is coming in the front door. I have now promised myself that I will stop calling out - "who's there?". Thankfully only the dog is aware of my jumpiness, or is she...? She has been sleeping soundly ever since I came home. That is what she does every day until the kids come home. Then she wakes up because there is someone to play with. Today I wish I was a dog... So I could sleep all day and do nothing! Not really, but you know what I mean. It is hard to get motivated to go outside for a walk or bike ride when there are 70km winds and a threat of rain. The days are getting shorter and shorter and with that comes our increased desire to stay indoors. This week my boot camp attendance is at an all time high. I love it! It shows how many of you realize that you have to keep doing something.
So... what can you do to stay active during this dark in between season? Taking a fitness class on a regular basis is one great way to do this. That way the weather can never be an excuse. Joining with a friend really helps with the motivation! Studies have shown that we are much more likely to stick with a program if we join with someone, plus, what a great way to spend some time with our friends - doing something great for ourselves! It can be any type of class, but I suggest at least a couple of days of the week are dedicated to a cardio focused class in order to give the heart and lungs a good workout, plus it burns extra calories and gets us moving during a very sedentary time. In addition it is very important to spend some time at the gym doing strength training to build our muscle and bone mass. Finish the week off with a yoga or Pilate's class to increase flexibility and for relaxation.

Email me if you need help or ideas fitting all this into your day/week. As a lifestyle coach I can help you find the balance you are looking for.



I'm heading out for a walk with my dog - wearing my long winter coat! Come and join me!! :)

Happy New Year!!! (And happy resolutions....)

Hello again to all of you who (don't) read my blog. But then why would you read a blog that isn't being kept up. I have been very delinquent and for that I apologize. However, that is changing as of right now. I am back and reaching out to you again. I will regularly add interesting and perhaps less interesting (but amusing) facts related to your health and fitness.

I just finished watching Julie & Julia, and thoroughly enjoyed it! And yes, of course it inspired me to start blogging again. If only I could write like Julie in the movie.....

So, it is January - the month of resolutions, promises to ourselves and of course the inevitable letdown when we do the human thing and fail. I heard or read somewhere today that the most important thing to do when you make a resolution to do something is realize you are not perfect and that there will be (many?) days when you are not true to that promise to yourself. The important thing of course is to get up the next day and get back to it. You don't have to be perfect, you just have to do the very best you can.

Good luck to all of you!!

Wouldn't it be fun if you all wrote me and told me what your resolution is. You know the more people you tell the more likely you are to succeed!! It's true! Or if you didn't make one, tell us why.

I look forward to hearing from you.

Elisabeth

168 hours in a week..... is it enough??

Time management..... It's a word we love and hate. Love it when it works, hate it when people are telling us we aren't using our time wisely. Last Monday there was an article in the Globe about how us working mom's "fritter" away our time every week. The article provoked many and I have read many of the comments, but I must admit I also found it thought provoking. It is true that I waste many hours a week either not planning things out well or simply spending too much time doing useless things. As much as this article offended many, it made me rethink my day and week a little. How can I make better use of my time? Me-time, kid-time, exercise, girlfriend time, etc. etc. I am going to evaluate what is more important to me and prioritize;

1. kids, 2. friends, significant other, 3. exercise.......
or,
1. ME (ie exercise), 2. kids, 3. ME - again....,

This is not to say I want my whole day to be structured and inflexible. I love spontaneous, long chats with my teenagers, or just reading for an hour, or lying in bed - awake - on a Saturday morning, or chatting on the phone with a girlfriend. But could I use my time better and fit more into a week? - ABSOLUTELY!! This article really hit a nerve in a lot of people. A lot of what the angry writers say is right, but I also think they know deep down they could fit more in.

The most common excuse I hear from my clients or prospective clients as to why they don't exercise more, or at all is lack of time. There is no time left in the day...

In order to fit exercise into your busy schedule it has to be at or near the top of your list. You are not doing it for me, your spouse or your trainer. You are doing it for YOU. At the end of the 'day' you are more likely to thank yourself for exercising than for keeping a tidy house. Think about how good you will feel. Think about your health, today and in the future. Think about what kind of a Grandmother you want to be......Great-grandmother?

There are so many ways to fit in exercise and a healthy lifestyle. In addition to Personal Training I lifestyle coach all my clients. Come and talk to me about how you can make this work for you.

Below is the link to the article.

Time management for working Mom's

Below is the link to the article in the Globe. Read it and tell me what you think. I want to hear from you.

http://www.theglobeandmail.com/life/family-and-relationships/sorry-moms-168-hours-a-week-is-plenty-of-time/article1239478/

Maybe you have it all figured out and want to share your secret to success? Write a comment!!!

I look forward to hearing from you.

Elisabeth

How did I find the time with 4 boys?

It was simple. Right after I had met the kids' needs I met my own. I am not going to say I exercised every day or went to the gym and lifted weights regularly through all my child rearing years. But overall I was pretty consistent and I always lived an active lifestyle with the boys. By this I mean, walking my kids to school, the park and friend's houses. I was always known as the Mom who walked everywhere. In fact some times other Moms felt "sorry" for the boys and would give them a ride home from school. I asked them to please not do that, it was only a 10 minute walk after all. And now I am proud to have 4 active and healthy teenagers.

June Newsletter

The first Newsletter is out! Phew! Only 6 email addresses bounced back, and I am working on that. Thanks for all the positive feed back I have received so far. It is great to know you are reading and enjoying it. I am already working on next month's newsletter, but still waiting for you to post a question or comment or request!!

I look forward to hearing from y'all :)

Happy exercise!
Elisabeth

More on Bones....

Age 25-40 - You are building or stabilizing bone mass throughout your body. Women who exercise regularily during these years doing various forms of weight bearing or loaded exercise have the opportunity to prevent or diminish health risks associated with osteoperosis. This is the time to get started!

Age 40-44 - Bone loss begins, but is slight at this stage

Age 50-54 - First and most dramatic bone loss stage. You lose and average of 1.3% of bone mass every year until you 55 yrs at which point you will have lost approx. 7% of your bone mass.

Age 75 and up - The second major drop in bone density happens now and continues for the rest of your life.

The earlier in life you start your weight routine the more bone mass you can build, and thus the more you can 'afford' to lose later in life. But remember it is never too late to start!

See you at the gym!

Elisabeth

Welcome!

Hello and welcome to my blog. It is here to give you a place to ask questions and make comments etc. I will also post articles here of interest to you in addition to links to past newsletters.

I look forward to hearing from you!

Elisabeth