fat loss

thinking out loud: Why I’m changing up my approach to exercise right now and a few exciting things!

Happy almost Friday!

Happy almost Friday!

First off, the exciting thing I alluded to in my two previous Friday posts is not happening πŸ™ Well, it will happen, but just not as planned. More to come on that in a few weeks! #vagueblogging

But there were two other exciting things that happened over the past two weeks: I wrote my first article for AskMen.com (yes, I know it’s called Ask Men, but they have female writers too), so check it out if you want to know which pieces of Bri-approved home gym equipment you should get that don’t take up a ton of space and are relatively affordable. The second exciting thing was that I finally became an official member of Oiselle VolΓ©e!

volee

I’ve been a fan of their running apparel since the beginning (I have still have an original pair of shorts and sports bra) and everything they do for females in the sport of running, so I was more than happy to contribute to their athlete fund to get their awesome singlet and represent for real this time. (more…)

The small habits you should focus on to reach your health and fitness goals

focus on the steps that will lead you to the goal, not the goal itselfLast week I wrote about why we need to get obsessed with consistency and the actions that feed the goal instead of focusing so much on the final product when it comes health and fitness. So what are those little habits and actions we should be getting obsessed with in order to reach our goals?

Obviously this is going to vary from person to person based on your past histories and current habits. But here’s my attempt at coming up with a general list of habits to work on changing and how you can start to take the steps to do that, based on some of the barriers I’ve seen with clients and some I’ve encountered myself.

I’ve grouped them into three categories: exercise, nutrition and mental health, or what I like to call the Self-Care Trifecta. Getting a handle on these three things is a lifelong process, and sometimes I find we focus too much on one for too long while ignoring the others. Though balancing all three is a mighty challenge (and one I don’t think we’ll ever be able to do at the same time), having the Trifecta tip in three directions throughout your day, week or month is better than having it just topple over to one side completely.

Since trying to form too many new habits at once is overwhelming and generally doesn’t work, I would pick ONE habit out of all three of the categories to work on for a month. Then for the next month, continue your chosen habit (or take it up a level) and add in another habit from a different category. I’m going to be facilitating something similar to this using a habit changing worksheet with my Koru Personal Training January Facebook Challenge Group next year (sign up at the link if you’re interested!), but here’s a sample of just some of the things you can choose to focus on for 30 days: (more…)

Forget focusing on goals: To get healthy and fit, focus on this instead

Get obsessed with consistency and the actions that feed the goal We often hear about how important goal setting is when it comes to achieving anything, from becoming more successful at work to improving your overall health and fitness. While setting short- and long-term goals are still important and a part of the process of achieving a more happy and healthy you, sometimes focusing too much on an end goal can be more of a barrier than a motivation factor.

I was listening to the Lift Like a Girl podcast the other day that touched on exactly this topic. In the episode, fitness coach JC Deen and Nia Shanks were discussing the perils of fat loss (you can listen to the whole episode here) and how where you’re at is a process of your habits. When asked how someone can successfully overcome the perils discussed earlier in the episode, JC read a quote from trainer Amir Siddiqui that I thought was a great analogy for why focusing on the end goal doesn’t always work: (more…)

#WorkoutWednesday: 8-week strength training program for all levels

If you’re looking to start a fitness program or are wanting to shake things bit with your current workout routine, I have just the program for you! This 8-week strength training program I created is suitable for all levels and abilities, as you can modify it to make it easier or more challenging depending on your fitness experience.

strongstart

(more…)

Recipe: Quick, easy and healthy coconut prawn and veggie Pad Thai

Homemade veggie and coconut prawn pad thai... takes less than 15 minutes and is much more nutritious/healthy than the take-out version! Click here for the recipe.

Homemade veggie and coconut prawn pad thai… takes less than 15 minutes and is much more nutritious/healthy than the take-out version!

This homemade Pad Thai is a staple on most of my client meal plans. Not only is it super tasty and much more nutritious/healthy than the take-out version, but also it’s quick and easy to make. You can use either prawns, shrimp of tofu for your protein, and any vegetables you want. I like to use bell peppers, carrots, broccoli and snap peas. (more…)

{Friday Favourites} Best health and fitness reads this week

Life In LeggingsHappy Friday, friends! I’m linking up with the lovely Heather of Life in Leggings as per usual to share some of the most interesting health and fitness reads I found this week. And there were lots of them.

Do You Really Need to Eat Chicken and Broccoli? – Born Fitness
You won’t find “chicken and broccoli” on any of my nutrition plans. Pad Thai? Yes. Beef tacos? Yup. Wine, chocolate and ice cream? That’s on there, too. Moderation, variety, planning and not beating yourself up if you “indulge” are key to a successful “diet”.

Why You Shouldn’t Have (Fat Loss) Goals – Nia Shanks
Although it’s fine to want to lose body fat (if you have body fat to lose for health reasons), focusing on the process of getting healthier and becoming stronger, faster and fitter as your goals result in more success and a better frame of mind than when you make it your goal to look a certain way. This is the mindset I like to teach clients who come to me with fat-loss only goals. (more…)

1 simple tool to help you stay motivated and on-track with your health and fitness goals

Though a fitness partner can help, this tool works well, too.

Though a fitness partner can help, this tool works well, too.

Trying to break bad habits and implement new, healthy ones is no simple task. Not only does it take an excruciatingly long time for a new behaviour to become a habit, but it may also feel like a constant uphill battle to get where you want to be.

For example, you may want to lose weight and get fit, but in order to do so, you will need to make a variety of changes — both small and large — to reach your goal. Doing one small thing, such as cutting out pop or skipping dessert twice a week, is definitely a good start; but you know that if you want to achieve the “get fit” part of your goal, you will need to add in more exercise at some point as well. Sometimes when you take a step back and think about all the things you need to do to reach your goal, you feel overwhelmed and hopeless, which can lead to roadblocks and speed bumps along your path to health and wellness.

Luckily, you don’t have to focus on all those goals and tasks at once to stay motivated. Forget “keeping your eyes on the prize” — simply keep your eye on one or two small things each day to stayed focused and motivated. (more…)

15 simple steps to help start your weight-loss journey

My long-term goal: Doing a triathlon. When I signed up, I didn't even know how to swim.

My long-term goal: Doing a triathlon. When I signed up, I didn’t even know how to swim.

I know what you’re probably thinking.

15 simple steps? Losing weight isn’t easy like that.

You’re absolutely right. Changing your body composition is not easy. Losing body fat and gaining muscle; getting stronger, faster and more flexible; and changing your habits to get there is HARD. And it can be even harder to know where to start.

No matter where you’re starting from in your weight-loss journey (or body re-composition, as I prefer to call it) here are 15 steps you need to work through before you even buy that gym pass or start counting your calories.

(more…)

Does marathon training make you gain weight?

Looking like a stuffed sausage during triathlon training in 2010.

Looking like a stuffed sausage during triathlon training in 2010.

It might seem counterintuitive, but running long distance does not always equal a fit-looking body. I say fit looking, because if you can run 25 – 34km once a week for several weeks, you are a fit person. You just might be carrying around a little extra squishiness than if you were, say, lifting weights and doing half an hour of plyometrics a few times a week instead.

What gives? I burn, like, 1,500 calories on my 30 km training runs. That’s like, a whole day’s worth of food!

And herein lies the problem: Marathon training = eat all the foodz + type I > type II muscle fibres = more squishiness. (more…)

Is your FitBit making you gain weight?

Photo(1)According to this article on Today.com, countless FitBit users are taking to online forums and social networks to find out if other users are packing on the pounds instead of losing them, and wondering “what lifestyle changes or electronic tweaks they can make so their wristbands work for them.”

(I can tell you right now why “it’s not working”, but just wait and see where the article goes with this.)

The Today article then goes on to provide a few anecdotes from users who gained weight when using the FitBit, some of whom decided to get one to help them break through a plateau after they’d successfully lost weight. (more…)

%d bloggers like this: