weight loss

10 easy, healthy snack ideas for the desk dweller

new vega sport performance proteinRaise your hand if your morning routine goes a little something like this:

Crap, I’m already running late for work because the kids are fighting/my hair is just NOT working today/I have nothing to wear/I lost 10 minutes of my life to Facebook/the dog just puked all over the carpet. *Looks in fridge* I guess I’ll just take this leftover spaghetti from last week to eat for lunch because I have no time to make anything else. *Opens container, notices something growing on it* Never mind, I’ll buy lunch.

And then similarly, your work day goes something like this:

It’s only 10 a.m. and I’m starving. Ohhh sweet, someone bought a box of doughnuts to the office! *Chows down on a Boston cream and gets back to work* How is it 1 p.m. already? I have so much to do, I really don’t have time to grab lunch. I’ll just see what’s in the vending machine/snack shack. *Buys a frozen Lean Cuisine* I guess this is healthy enough, it says ‘”lean” on it… and that looks like a piece of broccoli in there. *Unwraps and heats up Lean Cuisine, eats it at desk* Ugh, it’s only 3 p.m.! I’m starving. *Heads to vending machine and buys a bag of chips and a chocolate granola bar* Hopefully this will tide me over until dinner! *Gets home, feels ravenous. Eats cereal from the box while deciding what to make for dinner*

When you have a busy life and an even busier job that entails sitting behind a computer for most of the day, making time for healthy habits can be hard. Not only is it tough to take a break, get up and move around, but making healthy food choices can also be challenging.

Because most of us nine-to-fivers don’t always have the time to prepare roasted kale chips or homemade protein bars, I’ve come up with a list of snacks you can prep in a pinch and bring to work with you that will keep you fueled throughout the day until dinnertime. Bonus: You’ll save a ton of cash by bringing your own food. (more…)

Is akrasia getting in the way of your health and fitness goals? Here’s how you can stop it

akrasiaFirst off, you might be thinking, akrasia? Is this some new sensitivity associated with gluten? Is it slowing down my metabolism so I can’t lose weight? Is it causing leaky gut syndrome so I’m retaining water and feel bloated all the time? Is it altering my thyroid and messing with my hormones?

Here’s the definition of akrasia from the Oxford Dictionary:

a·kra·sia
əˈkrāZH(ē)ə/
noun: Philosophy
noun: akrasia; noun: acrasia

  1. The state of mind in which someone acts against their better judgment through weakness of will.

So, in other words, this state of mind:

I think I’ll sleep in rather than get up and go for that run I planned to do because my bed is cozy and warm and it’s cold and gross outside, even though I know running will make me fitter and boost my mood.

Or

Might as well eat this whole bar of chocolate/extra piece of pizza/bag of chips because it’s delicious and I’m feeling stressed, and this helps make me feel better right now… even though I’m trying to cut back on sugar/salt/fat to try to lose weight so I can be healthier and have more energy to play with my kids. (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…)

From couch to 5K: A weight-loss and run-love success story

Today I’d like to share the inspiring story of one of my clients, Ximena, who I’ve been providing online coaching services to since January of this year. She’s gone from nights at home on the couch seven days a week to strength training, yoga and running most days of the week, plus preparing healthy meals for her and her family. And this past weekend, she ran her first ever race – the Terry Fox 5 km in Vancouver. Her enthusiasm, determination and positive attitude is so inspiring, so I asked her to share her story on my blog. Here’s Ximena’s story, in her own words:  

terry fox run

Ximena at the Terry Fox 5K run in Vancouver this past weekend

I’m a 36-year-old mother of two girls. In late 2014, I was introduced to a wonderful lady who shared with me that she used to be as “big” as me (not in those exact words, but close) and that she had slowly started running to the point where she now runs marathons. I thought to myself, “If she can do it, maybe I can, too!” Looking at her current Barbie-doll waist was for sure a motivator. I had reached a stage in my life where I was thinking to myself, “Why bother trying to lose weight and get fit? Once your figure is gone it’s impossible to get it back…” Well, I can tell you now that is NOT TRUE!

This wonderful lady introduced me to Bri and the unbelievable journey began early this year. Slow and easy (but not painlessly… 10 squats can really burn if you are in the shape I was in). The initial goal was never to run a race, but rather to enjoy being off of the coach and as healthy as possible (the weight loss was just the icing on the cake!).

I started by walking for 20 minutes three times a week, and doing yoga and strength training at home two to three times a week. A funny thing happens when you start strength training: with each passing week you notice that your body feels better and stronger, you start to notice and feel muscles that weren’t “there” before, and people start complimenting you on how good you look. (more…)

#WorkoutWednesday: 1 simple tool to help you stay 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…)

Why you don’t need to lose weight

DON'TI often tell my clients not to let numbers define them. Not their age, not their basal metabolic rate, not how many kilometres they can run, not how many reps they can do in a set, not their weight.

Numbers are arbitrary, and I think most of us know by now that even though weight can be considered as a small, measurable factor in the bigger picture of your health, it does not define you. It’s only a small piece of a larger, more complex puzzle, and a number on a scale should not be a milestone to reach in an effort to be your best self. It’s fine to have aesthetic goals, but I always ask my clients to choose non-aesthetic goals as well, such as their energy levels, how they feel, how flexible they are, if they can easily keep up with their kids, etc., in order to measure their success. (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…)

Calorie counting: Is it really necessary for weight loss?

Homemade Pad Thai - about 350 calories.

Homemade Pad Thai – about 350 calories.

Want to know something kind of disturbing?

I can correctly guess the amount of calories in home-prepared meals and food items (like a banana, egg, chicken breast, slice of bread, cup of ice cream, etc.) with an accuracy rate of about 90%. (I made up that stat. But it’s probably close to that).

I find my calorie-counting abilities disturbing for two reasons: One, because I’m not a dietitian and I don’t really need to know what’s in everything, and two, because for some reason I’ve retained that kind of information yet can barely recall anything I learned in Math 11. (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…)

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