Sometimes you have to be your own parent

Adulthood comes with multiple responsibilities. As kids we thought that grown-ups had it all. They could stay up as late as they wanted to and eat ice cream for breakfast. I'll admit I've done both, but neither were as satisfying as I hoped. The ice cream upset my stomach and left me feeling more hungry for actual real food. Staying up super late just left me more tired and grumpy in the morning.

In this way, being an adult, you have the freedom to take care of yourself how you want to. Your extra responsibility is the one you have over your own health and well-being.

Why is it that when it comes to our kids, we're all set to lay down rules and routines - and with good reason! - but when it comes to our own selves and bodies, we slack off and give in to the fatigue, the sometimes laziness, and lack of discipline; or we just don't make the time.

We know what's good for us, like eating healthy, avoiding sugar, fast food, and junk food; and exercising. So how can we advocate a healthy lifestyle for those that we love, but it's so hard to discipline ourselves?

The idea of self-discipline is huge. This doesn't mean that you have to punish yourself for eating candy, but it does mean that your decisions are contributing to your health status.

Today I want to motivate you to take control over your health and your body. Be your own parent.

Start with physical activity. This is something a lot of us have issues with, typically because we're either too tired or we don't have the time. But think about that... exercise is something that is vital to our physical, mental, and emotional health but we're too tired or can't make time for it? That's like saying you're so busy that you can't eat - which isn't uncommon! So how can we get around this?

[Journal assignment]: It's time to re-prioritize. For a couple days, grab a note pad or journal and before you go to bed, document everything you accomplished or did that day. What does that look like? First of all, can you remember everything you did during the day? Second, how many tasks are you completing that are for other people? How many items do you accomplish that are just for you and your own self-care?

If you find that list is void of anything that improves your overall health, it's time to re-evaluate your days. Start with something simple: schedule in 20 minutes for you every day. If you want this to be a workout or activity, maybe you give yourself 20 minutes for the activity, and 5-10 mins before and after for any "set-up" and/or "clean-up."

I have lazy days just like everyone else. Days were I feel tired and I'm way too comfortable to move. But I also realize how much worse I'll feel if I do nothing: within 3-4 days of being sedentary, I'm a moody mess. And that's when I force myself to get out there. Make a plan: Visualize what you think you can manage doing (yoga, a run or walk, workout video, etc), then get dressed and prep your space.

I've had to kick my own ass to get out for a run, or stay in for a workout, and by the time I'm finished, I'm incredibly grateful. There's nothing quite like the feeling of finishing something that is physically tough or uncomfortable. Even if it's only 20 minutes of yoga. Hold a plank pose for 60 seconds and see how you feel.

Second, take your To-Do list (if you have one... if you don't, start making them) and add on at least one activity that is solely for you. It could be anything such as:

• Meditation (anywhere from 5-20 minutes). Use a audio clip or YouTube video for guided meditations and body scans. 
• Brisk walk or jog (20-60 minutes)
• Journalling or writing (5-30 minutes)
• Creative projects, knitting, and crafts, etc
• Play a musical instrument
• Yoga or Tai Chi (15-60 minutes)
• Aquafit or swimming
• Read a book (not the internet)
• Try a new recipe for something healthy
• Walk barefoot through the grass
• Go for a bike ride (rent one in the city if you don't have your own)
• Make a pot of tea and invite a few friends over (or even just one awesome friend or neighbour)
• Play a sport: it could be an organized game, or just playing keep-up with a volleyball or beachball. 
• Take a class in the community (in whatever interests you)

20-30 minutes out of 24 hours per day isn't a lot to ask of yourself. Now, granted, you may be a parent with a child glued to your hip, so maybe a half hour really feels like too long. This is where a great support system comes in handy. Use the time when your little one is napping to take care of you; or ask for help 1/2 an hour per day and have someone watch your little one for you. Or, you can do your activity with them. If they're super little, they can roll around on a yoga mat, lay under you while you're in downward dog. You can use them as a body weight for doing Bridge work (lay on the floor with knees bent and feet on the floor; Sit baby on your pelvis. Keeping your upper back and shoulders pinned down, lift and tuck your pelvis, holding onto baby. This is a great quad and glute toner, and baby will think you're playing :)

Most importantly, you're also being a great role model for health and self-care. Your kid(s) will grow up aware of a lifestyle that includes healthy aspects and activities. My mom used to do workout videos all the time when we were little including those by Jane Fonda and Cher. I grew up trying to wear her ankle weights, drawing butterflies on her elevation 2x4" block of wood, and jumping and dancing to cheesy 80's background music. Fast forward to today and I have her old videos now on DVD and still use them religiously. 

All of these principles can be related to multiple aspects of our health and well-being. Self-discipline includes maintaining a healthy diet for you. Keeping up with your physio exercises. Flossing daily. Drinking an adequate amount of water everyday. Reducing alcohol consumption. Reducing caffeine consumption...

... These are all things we know are good for us but we tend to slack off more than we should. Now it's time to take care of you.

6 Ways to Prevent Knee Soreness and Injuries for Runners

So you wanna run, but your knees get too sore? I hear this frequently, and can understand the feeling. Most of the time, doing some training to start running can help but there are other considerations as well.

When I first started running I just wanted to get out there. I didn't have any accumulated running gear,  and I was hitting the concrete streets of Toronto. At first it was uncomfortable - like my body didn't quite understand how to run, or how to run properly. I thought I was in good shape, but my heart was racing, and I was sore!

Fast forward to today and my knees have become a non-concern. It takes conditioning, the right gear and the right type of run, but you too can run with less knee pain.

Here are my top tips for reducing the knee pain of running:

1) Wear really good running shoes and rotate them often.
        Purchase one pair of really great (and often more expensive) running shoes, but make sure to replace them within about 6 months - earlier if you're covering more distance in them. For runners hitting about 20-40km per week, your shoes might only last you 3-4 months. Or, you can purchase several pairs and rotate them frequently. Each pair of shoes will last longer in that way, though you may have to spend more in the short-term.

2) Strengthen your hips!
       You can relieve the strain on your knees by increasing the strength of your hips and glutes. This even extends into the pelvic cavity and low back as strengthening these muscle groups help to keep the body and joints more stable. Lunges, squats, hip adduction and hip abduction will all support this.
       Yoga can also act as a strengthening exercise for those muscles. Look for yoga videos or classes specifically tailored to runners. Christine Felstead has a great book called "Yoga for Runners" as well, and she often teaches at the annual Toronto Yoga Conference & Show.
       At the same time, beware of deep tissue work that can over relax major muscle groups. Using a foam roller on the legs - especially the IT band - is fantastic, and can help to decrease knee soreness. However, a really deep tissue massage of the low back, hips and glutes might actually set you back by a few days. It's not uncommon to feel a little too loose and wonky after a really tough massage, so be prepared to restrengthen those muscle groups.
   
3) Avoid running on concrete.
        Cement has very little give for a runner compared to a trail. If you can run on softer surfaces, opt for that! With a slightly lesser impact, your joints feel less of a shock. Myself personally, I find that I'm more sore the day after I've run on concrete versus a dirt trail or boardwalk.

4) Run with a mid-foot strike, or on the balls of the feet. 
       Running with a heel-strike may look good in an advertisement, but mechanically is murderous on your legs. When you strike with your heel, the impact of that strike shoots up the leg with a more compressive force on the knee and hip joints. By using the mid-foot or balls of the feet, the back half of your foot acts as a sort-of shock absorber. This allows you to bounce more gently, taking the pressure off the knee joint and putting it more on your muscles to catch you and propel you forward.
       The only downside to this is that some newer runners may notice shin splints when starting this technique. Doing a proper warm-up and post-run stretch can help alleviate that stress. As can magnesium, foam rolling, and using hot and cold water therapy as appropriate.

5) Consider additional joint support via supplementation. 
       Depending on your age and physical and medical history, this might include cartilage helpers like glucosamine and chondroitin; anti-inflammatory substances such as Omega-3 fish oil and curcumin; or other vitamin, mineral, and amino acid support such as vitamin C, hydrolyzed collagen, and bone broths.

6) Visit a physiotherapist
       If you're unsure about your running technique and you're getting pain or soreness, it might be time to go see a physiotherapist. They can assess your gait and stance, perform muscle testing, and then set you up with stretching and/or active motion exercises to reduce your pain and support proper body mechanics. (If you have insurance benefits for physio, this one is a no-brainer!)

How to properly take care of your feet

Our feet take us everywhere. Some of us stay on our feet all day, giving them the burden of our entire body against gravity. A lot of us love shoes, and often shove our feet into any pair that pulls at our fashion-heartstrings; But how much extra care do we take of our feet? I'm talking beyond the aesthetics of and the stress-relieving massage of a good pedicure.

Taking care of our feet can relate to taking care of the entire body. It comes down to the "use it or lose it" theory: Any muscle or combination of functions that aren't used after a period of time will degrade or atrophy. To make the body stronger, we have to use it; use our muscles, use our brain power, etc.

Think about how often you use your feet while they are bare, on a flat supportive ground, compared to when they are sheltered or braced by thick socks, cushioned running shoes, or constricting high-heeled shoes. How often do you get to feel your toes splayed out rather then squished together?

There are 19 different muscles in the human foot, and over 100 ligaments! And especially important ones seeing as how they support us while standing, propel us while walking, and catch us while running.

More of us could do with a little foot conditioning. Properly taking care of feet includes strengthening them, preventing the muscles from atrophying, and protecting other joints such as the knees, hips and all the muscles in-between that have to compensate when we have weak feet and ankles.

How can you better take care of your feet and lower body?

1) Spend more time barefoot. 
Being barefoot connects you to the ground. You can do it within your home, but it's even more beneficial if done on the earth or grass. There are actually mental health benefits to walking barefoot through dewy grass! Grounding also helps bring you to the present. It literally connects you to the ground and can be a part of a mindfulness exercise.

2) Yoga
 Yoga is an incredible practice into strengthening your feet. Allow the toes to spread wide. Plant your feet and/or practice your balance postures. A yoga practice can be a fantastic way to strengthen your feet and whole body.

3) Other exercises and recovery. 
For injuries such as plantar fasciitis, work to stretch and strengthen the feet by drawing out the letters of the alphabet with your feet/toes (one foot at a time), then roll a frozen water bottle or lacrosse ball under your foot between the heel and the balls of the feet. Drawing the alphabet requires you to use multiple muscles of the foot, while the ice or ball will help to loosen tissue stiffness, adhesions and will reduce inflammation (with ice).

4) Ditch the high heels
High heeled shoes are a menace for your feet, knees and hips. They can completely change the body's posture, and put more strain on the lower body. Additionally, most high-heels require the toes to be compressed together, completely eliminating their function in balancing the body, while significantly affecting blood flow to the feet and toes.

5) Foot massages and Epsom salt foot baths
For extra pampering, give yourself a quick foot treatment. Forget the nail polish and just give yourself (or get someone else to help you) a foot massage. Knead into your arches, and gently traction the toes. You can even precede this with a foot soak in Epsom salts to help relax the muscles of the foot (soak for a minimum 20 minutes).

Give your feet the attention and love they deserve. And even more, keep them strong so that they can prevent injuries in other parts of the body.

How to trick yourself into doing something difficult and loving it

Today I woke up with this feeling that I wanted to run hills today, and I wanted it to be a long run. I visualized what that would look like: What trail would I be happy on? What would that journey look like? And then I went out, knowing I was going to hammer out a minimum of 8km, but with a goal of 10km, starting at the end that has the greatest rises and falls in elevation. How did it go?

I did it. Of course I knew I would because I've play this same psychological game with myself every single run. The game is:

How to trick myself into doing something difficult and love it. 

Step 1: Figure out what your goal is. Listen to your body and your emotions and figure out what it is that you need. I have some days where I need to challenge myself with hill training. I have other days where I want a flat and easy path. I have days where I want a long but slow run where I can take my time, not caring about speed, but only the distance.

There are times I want solitude, and other times where I don't mind running into other people. There is typically an option for every mood and every need. If you're not a runner, that doesn't matter - you can still follow these steps for whatever your workout activities and goals are.

Step 2: Visualize the activity. Steps 1 and 2 can actually occur at the same time. It may sound hippie-dippie but the psychology behind visualizations are extremely important and lead to more positive outcomes. Before any run, I literally go through in my head what that experience is going to look like. I picture myself on the trail, moving along, in each section, hills, valleys, areas that have uneven or difficult terrain... everything. If I'm not satisfied that a particular route will be fulfilling for me that day, I try another route or another trail and see if that fulfils my goal. But the practice of mentally going through the route/routine prepares me for what I'm about to do.

Once I've made my decision and set my goal, it's set. Time to get ready.

Step 3: Get your gear on and make sure you're prepared. This step involves what I consider to be the "point of no return." Once I'm in my workout or running gear, there's no way I'm not going out. Even if it's pouring rain out, I know I'll still be glad I made the effort and got out there, but I'll dress appropriately for the weather. In this case, it also helps to visualize finishing your goal. For me, that means a yummy protein shake waiting for me at the end, a nice hot shower, warm fresh clothes and then a really awesome big meal (typically breakfast), all that will accompany my sense of accomplishment, feeling strong, and a runner's high. It's a pretty epic deal.

Step 4: Be comfortable being uncomfortable. Exercise isn't always going to be easy. It's not suppose to be. That's the whole point: you're training your body. But this is also an exercise in mental strength as well. Get yourself into a groove, relax your body where you can, and hold strong the areas that require your power (ie. for running, it's my core and hips that I hold strong, while my upper body is relaxed.) During the tough spots, tell yourself not to quit. You can quit if you want to... a lot of people do... but that doesn't have to be you. Can you go another minute? Another 5 minutes? Longer? Do you need to quit, or are you just tired of being uncomfortable? This is the game I play in my head: realizing that I don't need to quit yet. Get comfortable in your stride, get comfortable in your body, even though you're working hard! Then once you achieve your goal, you'll feel huge sense of pride and accomplishment.

Step 5: Always take that moment after you finish a workout or run to appreciate what you just did. Savour that moment. Stretch out your body and feel every single muscle. Feel your breath, and just how easy it is to breathe again. Enjoy every aspect of what you just did, and give yourself a high-five (not kidding, I do it all the time... when no one else is around or looking). Remember how good this feels. That way, next time, you can reflect back on this experience and let that be a driving force for repeating steps 1-4.

How do you make a home gym affordable and user-friendly?

The home gym. I have to say it's probably my favourite gym. No line ups for machines, no sweaty men staring at you, no worrying about the A/C not working, or of it working too well.

The issue is that many people will argue that it's too tough to have a "home gym". They don't have enough space, or they can't afford big machines. The truth is that a home gym is what you make of it, and it can be so much more simple!

My own personal home gym is actually my living room. While in my undergrad, it consisted of a 3'x6' space between my bed and the wall where my yoga mat would fit. During my grad studies, it was my basement: a huge open space with a cold, tiled floor, and no furnishings. Just a makeshift table that my laptop sat on and oodles of basement space to do some kickboxing videos or animal flow.

Now, in my very own house, I transform my living room into a home gym. It's more affordable than you think and the only "set up" is moving the coffee table out of the way and rolling out my yoga mat:

The first thing to do is decide what you want to do at home. Maybe you just want to do yoga at home, or maybe you want to be able to do a variety of workouts. My collection consists of:

1) Yoga (P90X yoga, a few Rodney Yee videos, and Wanderlust TV's 21 days of yoga which can be streamed online for about $30 for full access anytime you want)
2) Weight aerobics: I love The Firm and all of their videos but their original ones from the 90's are by far the best workouts I've ever done!
3) Cardio: Cardio-dance-kickboxing fun, I have a collection of Turbo Jam and Turbo Fire DVD's from BeachBody's Chalene Johnson. Totally fun, and I can still manage it in a small space.

Building your home gym
The above workouts are just a small tasting of what's out there. I highly recommend visiting www.collagevideo.com to checkout a variety of workout videos. See what you like - what looks like fun and what you would be interested in doing. Based on what which workouts you want to add to your collection, you can start thinking about the equipment you need.

In general, start with a yoga mat. Something for you to work on, or stretch on. Any mat will do, though I'm in love with "The Mat" from Lululemon as it provides extra grip support and doesn't slip.

If you want to include yoga, invest in yoga blocks. These by far are my favourite accessories. They can help with posture and support, even with just sitting on the ground.

Beyond that, work up slowly with anything. Always start a new workout without any weights at all. Just go through the motions and get used to the new routine. Then work up in weight. Start with 1-3lbs. In the picture above, I have a set of 1 lb hand weights (pink), 3lb dumbbells (black), 5lb dumbbells (green), 7lb dumbbells (silver and pink), and 2lb ankle weights that used to belong to my mom.

The nice thing is that you don't need to buy 3-5 sets of dumbbells all at the start. For most beginners I suggest picking one super light hand weight (1-2 lbs) and one slightly heavier dumbbell (3-5lbs), depending on your physical strength and condition. That's really all you need to start. For a lot of videos and workouts, you might not need any weights at all.

To make things even more affordable, focus solely on body-weight exercises, (or hook up a TRX system). These don't require any hand weights at all, just your own body and your own strength. The goal is to find a routine that you love to do. That way, exercise isn't a chore, it's a part of your daily body maintenance, a fun activity, and part of your everyday life.
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Remember that feeling...?

It's not uncommon for us to have issues with discipline, especially when it comes to food. That instant mouth-pleasure associated with sweet, salty or rich foods sends a signal to our brains, releasing dopamine and serotonin. We feel like we have been rewarded.

Not only do we feel rewarded, but we tend to use food as a reward. If I do (this), then I can have a treat. And we wire our brains to think that "junk" foods are rewards, even as children: "If you're good, you can have a treat." This is the exact opposite of what we should be doing. If you eat healthy, your body will reward you with increased energy, good sleep, clear skin and more even moods - but our brains don't receive that signal as instantly as a huge sugar-inducing dopamine or serotonin surge.

We remember that feeling and make a choice. But what about the feeling of being bloated? Heavy and uncomfortable with an upset stomach; Maybe you feel lethargic or get brain-fog and can't work afterwards. You have to loosen the belt another notch or change into your stretchy clothes.

But there is another way to send great happy-inducing signals to the brain and through the body: physical activity. We've all heard of endorphins - that wonderful release of happy-feelings from exercise - also known as the "runner's high." If you're not used to exercise, it can take a bit to get to this point, but it becomes stronger each time you do it. The reason for that is because working your body can feel uncomfortable for a short period of time. When overheated or during sweating, we release dynorphin - a substance that helps to cool us down but that also increases the amount of opioid receptors that endorphins bind to. By increasing these receptor sites, each time you release endorphins, you'll experience an greater euphoric feeling.

Yoga is another fantastic example of activity that will give you that incredible feeling. But even yoga can be tough. Where most of us feel the greatest is at the end of the class during the final Savasana (laying on the floor). You're focused, lungs full of oxygen and the work is done. Exercising is work - it's not supposed to be easy! The point is to put your body through a little bit of stress and then as you recover your body gets stronger. You don't increase your muscle mass during the exercise itself, you "stress" out the muscles a bit and then with the proper protein and carbohydrates (and water!), they repair themselves and are stronger with that repair.

Where people tend to struggle the most with healthy living and weight management is retraining the brain. We need to learn to give up that instant gratification of "junk" foods - sugars, processed foods, processed carbohydrates like bagels, muffins, cookies, cakes, even pizza.

When you only feed your body whole, nutritious foods, you will feel better in the long run, guaranteed. One of the ways to improve your discipline with foods is to remember how you feel after those sugary or gluten-heavy foods, and this can take time. When a certain food makes you feel sick or gross time and time again, you begin to realize that it's just not worth it. Similarly, with exercise, if you make it a regular occurrence in your life (daily or 4x/week), if you stop, you'll notice a difference in how you feel. For example, if I haven't gone for a run or done any type of exercise in over 3 days, I know I get more agitated, irritable, and my body feels sluggish and stiff. So I go back and remember what it feels like to finish an awesome workout and that drives me to go and do it.

We need to reprogram our brains. Remember how good it feels to finish a workout, remember what it feels like when you've eaten clean for a week or longer. Then compare that to how you feel after bingeing on Oreos, or to how you feel after going to yoga once a week to not going at all. Get back to feeling good and don't let deceptive sugar trick your brain. Sugar should not be your reward. Feeling amazing and keeping diseases and illness away is the reward: Living your healthiest life and being able to share that with your friends and loved ones.

How to Start Running

Okay, silly title, but if you're new to cardio or exercise in general it's important to start the right way. The last thing you want is to attempt a workout intensity far beyond your body's capability and end up crashing and burning.

Some of us are inherently runners. Our walking pace is always twice as fast as everyone else around us. We enjoy the outdoors and time with our thoughts, and we always feel the drive to get out there and keep going. I am definitely that girl. If you want to start running, make sure it's because you want to run. Don't run because you think it'll help you lose weight quickly (which it might), or because you think this is the best way to get into shape (which it might not be - everyone is different).

So the first thing you need to start running is the drive to want to run. And once you get going, you must enjoy it. If you're miserable and hating yourself as your forcing your legs to catch you and pounding them on the pavement, you're likely going to cause your body more stress than actual benefit.

Next you'll need your "gear":

1) Running Shoes: a really good pair of running shoes will make all the difference! This is one of those expenses you just have to plan for. Go to a speciality running store and get yourself assessed for your running feet needs, specifically cushioning and stability. Make sure to run around the store and get a feel for the shoe. It must be comfortable and supportive.

Your running shoes should be replaced about every 800 kilometres or 6 months. When they stop feeling comfortable, supportive or when you start noticing more soreness or injuries, it's time to try on a new pair!

2) Sports bra (for the ladies): No matter your chest size, having a properly fitted sports bra is a must. Do your own version of the "bounce test" and make sure you're comfortable.

3) Run wear: This can be anything you're comfortable moving in. Summer's are easy, but I recommend shorts with liners or elastic grips to prevent them from riding up. In the winter and colder days, layer up or wear long socks

4) Road ID bracelet: If you're hitting the trails or running solo, a Road ID bracelet is just a smart move. It's your "in case of emergency" - should something happen to you, you can be identified, have any allergies listed, and you can leave an "in case of emergency" phone number since most of us have password-protected cell phones. Visit www.roadid.com

Important Tips for running:

• Start low (distance) and slow. Pace yourself and/or work in run/walk intervals. Take note of your breathing and your heart rate. If you can't catch your breath, you're going too fast. Slow it down, bring the heart rate down, catch your breath and then try starting again. 
• Focus on landing mid-foot to the balls of the feet. Avoid heel-strikes (when your heel hits the ground first) as it can increase the impact that you're taking and may cause you to be more prone to injuries. 
• Be well hydrated all day long! Imagine your muscles are like meat. If you're dehydrated, your muscles turn into beef jerky - all stiff and more "brittle" so-to-speak. You want to stay well hydrated so your muscles are limber and have full mobility. 
• Have a post run plan: A protein shake or small meal with protein and some carbohydrates will help your muscles to repair themselves after the "stress" of exercise. 
• Always start with a warm up (brisk walk or similar) and always end with a really good stretching routine. A modified Hatha Yoga routine to open the hips and stretch the hamstrings and the quads will be very important to prevent soreness and injury. 
• Examples of poses include: runner's lunge, warrior I and II, right-angle pose, triangle pose, straight leg stretch, and Royal dancer. 
• You can also foam roll after your run, like a post-run deep massage. Roll all surfaces of the legs and the glutes (buttocks). 

Don't forget to set a goal! When you reach your goal it makes running that much more triumphant and fills you with confidence. You'll be amazed at what you can accomplish!

Turning goals into values

I've been working a lot on goal-setting with clients (as well as on social media), but this is really just the beginning of the journey. Goal-setting is great. We should always be striving for something new, a greater achievement, greater learning, and overall improvement. But there comes a point where some of those goal-related activities integrate themselves into your life and if they were to disappear, you would miss them.

This is where intrinsic values come in. It's about doing something for your own pleasure; it makes you feel good about you.

I love running 10km races because of the experience:
I set a goal for myself: I want to run the whole race without slowing down beyond 6 minutes/km, and finishing around 55mins.

BUT! I also love the perks (extrinsic value): First, I get a medal and my running bib, which I proudly display on my wall after the race. Then there's the free T-shirt, the bag full of magazines, samples, and fun stuff.

After the race I usually recover for a few days, taking a break from running.

Truthfully, I could stop right there. It would be so easy just to not run anymore. I reached my goal. I had fun. I'm not planning another race anytime soon. So why keep going?

It's that little part of me that knows I'm a runner. I even run in my dreams. My happy place is when I'm running in the forest. It's my escape. I'm content, alone and totally happy in my own zone. And after I finish - I own that moment. It's mine and no one can take it from me.

That's where value comes in - the more intrinsic kind. I keep going - I get out there every chance I get because it makes me feel good. Do I care how fast I run? No. Do I care how much ground I cover? Not really. Do I meticulously monitor my heart rate, calories burned, steps taken? Definitely not. I stop caring about all that because they stop having meaning. When I'm not training for a race, it's just me and the forest (and most recently, Joe Rogan's voice in my head as I listen to a podcast). My feet on the dirt and the grass, my pace, my breath, and all my cares melt away.

Will I still work on achieving more? Absolutely. My next goal is to run a 15k or 1/2 marathon race, but for the time in between I can be easier on myself and just do what I love.

Find that peace. Find something that truly makes you happy and every once in a while, let the numbers and extrinsic values fade away. I love my medals and free t-shirts, but I love me more.

Weight loss and the hormone connection

It's very common for me to hear from a patient/client "I exercise and eat healthy, but I still can't lose weight!" There are 2 reasons why this happens: 1) the client doesn't understand what's causing them to retain the weight and hasn't changed their approach to fit their needs; 2) The expectations for fast results are too high.

We all want to look good and feel great right away. And it's no wonder! The media and advertisements that surround us enforce the idea that weight loss should be quick and easy so you can be happy fast! Some of the worst culprits are those with their before-and-after pictures and those that guarantee quick results - "lose 10 lbs in a week!"

So how realistic is it? Sure, if you're clinically obese or have a lot of water retention, it's very easy to lose 10 lbs in the first week of any lifestyle change. But that's just your body reacting to such a huge change to your established eating habits and the new demands of using muscles you probably haven't used in a long time. Healthy and sustained weight loss takes time. There's no other way around it.

Weight is just the mass of your body (in lbs or kg) x the force of gravity. Stop thinking about "weight loss" and start thinking about changing the composition of your body. Muscle is heavier than fat. Fat stores energy, muscle "burns" energy. Your goal should be to figure out how to get the best performance out of your body - make it run more efficiently. But there is so much that affects this!

It's combination of:

• Balancing multiple hormonal systems
• Assisting your body's natural detoxification (liver function)
• Giving your body the proper fuel, and in the required amounts
• Strengthening different aspects of functioning 
• muscle use/strength
• endurance/cardiac health
• optimizing oxygen use/breathing

Hormones:
Why do we collect fat on ourselves? It's preservation. We store fat like a backup generator. If your body has been through enough stressful "disasters" it learns that it should keep some resources on hand. Even if your "disaster" is just chronic stress from family or work.

Keeping constant high cortisol levels in the body is enough to tell it to keep the bunker stocked and ready! If you're constantly stressed out, or doing solely long cardio exercise, your cortisol levels are more consistently elevated as opposed to following a normal cortisol curve - which regulates your sleep-wake cycle in addition to so much more. Ever tried to do 30-60 minutes of cardio late at night? Did you notice having a hard time falling asleep?

Excess estrogen can wreak havoc with mood (irritability), cravings, fatigue, and abdominal fat gain. Thyroid hormones affect your metabolism and help regulate mood, heart rate, cholesterol (which makes other hormones!), energy and so much more.

The take-home message is that it's not ever one or the other. All of these hormones are connected and affect each other. For example, a high cortisol level over a sustained period of time can affect your thyroid. It will also eventually deplete your adrenal glands which have been pumping out cortisol for you like crazy for way too long. This is what we call "adrenal exhaustion": morning fatigue, decreased recovery from exercise, low blood sugar and burn out - this also eats up your DHEA levels, important for the production of estrogen and testosterone.

Is it any wonder why people are having such a hard time losing weight?

Working with your naturopathic doctor and healthcare team can help you figure out where the imbalance is, how to correct it and then to develop a proper nutrition and lifestyle plan to make your body run efficiently. This doesn't just mean "eating healthy" but actually ensuring proper caloric intake, optimal protein intake and absorption (ESPECIALLY for vegans and vegetarians), and timing of fuel, in addition to many other lifestyle factors.

hyroid hormones regulate our metabolism and organ function. They directly affect heart rate, cholesterol levels, body weight, energy, muscle contraction and relaxation, skin and hair texture, bowel function, fertility, menstrual regularity, memory, mood and other bodily functions. Without enough thyroid hormone, every system in the body slows down. Those who suffer from hypothyroidism feel tired and tend to sleep a lot. Their digestion is slow and weight gain typically occurs. They can also experience extremely dry skin, hair loss, even slower mental processes. In fact, without enough thyroid hormone, attaining your perfect weight is almost impossible. - See more at: http://drnatashaturner.com/4-week-thyroid-boosting-plan-seen-marilyn-denis/#sthash.GkuXxnVa.dpuf

hyroid hormones regulate our metabolism and organ function. They directly affect heart rate, cholesterol levels, body weight, energy, muscle contraction and relaxation, skin and hair texture, bowel function, fertility, menstrual regularity, memory, mood and other bodily functions. Without enough thyroid hormone, every system in the body slows down. Those who suffer from hypothyroidism feel tired and tend to sleep a lot. Their digestion is slow and weight gain typically occurs. They can also experience extremely dry skin, hair loss, even slower mental processes. In fact, without enough thyroid hormone, attaining your perfect weight is almost impossible. - See more at: http://drnatashaturner.com/4-week-thyroid-boosting-plan-seen-marilyn-denis/#sthash.GkuXxnVa.dpuf

Goal setting with your workout plan

I'm not a fan of the word "exercise" because it sounds like a chore. Instead I call it a workout. Because it's work, but it's something I enjoy doing and it makes me feel awesome :)

You can get out of that "exercise plan" mentality by changing it to a workout goal; a strengthening goal. And goals are freaking amazing!

I ran my first 10km race last weekend and finished at 53:41. For anyone who runs a lot, this may not seem like a very competitive time, but for me, it was my personal best and I'm ecstatic about it! Considering I've only been running for 2 years, a 10k was my marathon. Almost a full hour of running, not tiring, not feeling too sore, controlled breathing... it's a lot of work to get to that point. But I signed up for this race, along with 3 amazing girlfriends and decided that I would not let myself down. I would finish in under an hour.

Setting this goal was important. And the fact that I had to pay for this event meant that this was some serious business! I ran twice per week (adding in strength training and hip work through the week), extending my distances and using "Map my run" to keep track of my pace and distance. I made motivating playlists filled with songs that made me happy and picked beautiful scenic trails to run. The fact that I was happy and my soul felt free made up for my exhausted lungs, my red flushed face and my legs that were sore by kilometer 8, but on auto-pilot.

I also translated my goals to yoga. They call it a "practice" for a reason. Keep practicing and you keep improving. Flexibility gets better the more you stretch a muscle. Balance is more stable the more you use those muscles that keep you in that position. My "Royal dancer" went from wobbly to sturdy and extended. I went from staying in a lunge for a few seconds, to deepening it and wrapping my arms around my legs at the same time.

There's always room for improvement (I'm now working on arm balances and headstands!) but what keeps you going is that goal. Have a goal in mind, dedicate yourself to it and celebrate when you achieve it! My other advice is to keep your goal reasonable. I wasn't about to go straight from running 5km's to doing an actual marathon. It's about steps. Choose your next step, work hard and be proud of yourself.

My view along the waterfront trail

Taking advantage of the outdoors

So it's October - my favourite time of year! Although I'm more partial to hot humid weather, I love the crispness of fall, cool breezes, trees rustling and of course LEAF CRUNCHING!

I'm pretty sure my body is fighting something because my internal temperature has been pretty messed up lately. I'm finding it rather enjoyable to sit outside on deck/balcony in the evenings which is pretty ridiculous for me, so to compensate I've been bundling up with blankets and slippers. It's the greatest thing next to running through the leaves.

We spend so much of our days indoors that it's depressing. The lecture theater in our school has absolutely no windows so we've spent most of our CCNM days in a room that reminds me of a very cold dungeon.

It's important to take advantage of the outdoors as much as possible. I know for my own sanity, I need to escape the "little boxes full of ticky tacky" and enjoy nature while there's still no snow on the ground and the overnight temperatures haven't hit freezing yet.

There's something so magical about the fall. This is why I drive 40 minutes to do my run. I've also been running a trail near my house (which requires no driving at all), but it's paved which makes me a little sad. When I'm running a dirt or grassy trail my whole body gets so bubbly! Every time my foot hits the ground it's like it's kissing the earth. My legs bounce like they're on clouds - such a different experience from running on a paved trail. Yes, my feet have more grip - but where's the fun in that? I want to jump over rocks and tree roots; I want to run through a blanket of yellow, orange and brown leaves. There's something so refreshing about leaving the city and enveloping yourself in nature.

As a bonus, I also encourage dewy grass walking. Yes okay, you could call it a "hippy" thing, but I love it. Just walk through dewy grass in your bare feet. It's liberating and grounding at the same time.

My point today is that our warm weather is limited. Soon the winter will be upon us which means freezing rain, snow storms, and WIND CHILL! Get out while you still can and enjoy the outdoors. Maybe it'll even keep the winter blues at bay just a little bit longer. And don't forget your vitamin D. So many of us are deficient here in North America, so as the days get shorter it's always a good idea to maintain your D levels with 1000IU per day.

So go get your daily dose of fresh air! Get outside! I know many of you might be gym rats, but try a workout outside: whether it's walking, cycling, running, kettle-bells, yoga, or just your dewy grass walking, get out there and breathe in some of nature's oxygen! And don't forget your leaf crunching! I love the sound and the feeling of a good crunchy leaf - just make sure to watch out for snails!

Power snack muffins!

I've had a request to post this recipe for a good "portable" snack that's full of nutrients (vegetables and nuts and healthy fats). It's a great snack for on-the-go as well as a post-workout boost when you've just depleted your energies.

Today was one of those amazing fall days, perfect for running in shorts. The trails that I run on were ridiculously busy today and I usually get super annoyed with people who take up the whole entire path and who ignore my running footsteps, but today I saw it as a pretty awesome obstacle course.

I was zipping past people like my legs just couldn't be stopped. What? There's a mountain up ahead? That's not going to stop me. Watch me run up it while you leisurely stroll along with your entire extended family and your individual walking sticks. Today I was unstoppable. I got to the top of that hill and just kept going. It's days like this that give me the motivation to run as often as my legs will let me.

I think we all need that. That success of working out and feeling amazing afterwards. It doesn't matter what you do to get that feeling. Maybe you get it after an hour of hot yoga when you're laying on your mat at the very end of class; All sweaty and your muscles are buzzing with happy vibes. Find it. Find that happy post-workout bliss and remember it!

Now after you have that amazing blissful feeling, it's time to recharge and give back to those muscles that just worked so hard for you. Here's my post-workout portable snack, full of deliciousness.

Veggie power paleo muffins

Makes 6 muffins (for 12 muffins, double all ingredients, but use 3 extra large eggs instead of 2 large ones)

1 1/4 cup almond flour
2 tsp cinnamon
1 tsp baking soda
1/4 tsp salt
1 cup grated zucchini
1/2 cup grated carrots (peeled)
1 large apple, peeled, cored and grated (OR substitute for 1/2 cup diced strawberries)
2 large eggs
1 tbsp honey
1/4 cup melted coconut oil (or avocado oil)
1 tsp vanilla extract

Optional: 1 scoop protein powder - add a splash of almond milk to the mix to make up for the extra powder/dry ingredient

Preheat oven to 350F. Line a muffin pan with muffin cups.
In a large mixing bowl, combine almond flour, cinnamon, baking soda and salt.
Add zucchini, carrot, apple/strawberries and combine well.
In a small mixing bowl whisk together the oil, eggs, honey and vanilla.
Pour this mixture over the dry ingredients and mix well.
Spoon into muffin cups (right to the top) and bake in the oven for 45 minutes. The tops will be nice and toasted brown.
Remove from pan and let cool.

The muffins can be stored in the fridge (the muffin cups peel off nicer when they're kept in the fridge, but the muffins themselves stay softer and more moist at room temperature).

As pictured, I like cutting them in half or thirds and smearing almond butter on top. Delicious!!

Smoothies and protein powders

Colleagues and friends often ask my opinion on protein powders, and many patients are always looking for smoothie recipes. I don't even understand why you would need a recipe when you're just blending a bunch of yummy stuff together. It's not like you're baking the smoothie afterwards or are serving it to your Ladies Who Lunch group. But regardless, everyone needs a starting point, so I'm today I'm teaching the basics on smoothie-making.

A smoothie is your quick protein and carb fuel after a good workout. Your muscles need that fuel to repair themselves after any damage that might have occurred from workin' them so damn hard (relative to each person's individual fitness level, of course).

First things first, you need a Magic Bullet or a blender. I love the Bullet because it's fairly inexpensive ($30 at Canadian Tire right now), and it makes a nice sized single portion. Plus, you drink out of the container that you're blending in, so that's one less glass to wash later - total bonus! (especially if you don't have a dishwasher like me).

Here is my post-workout smoothie with "variations." I'm not listing a bunch of recipes because that's stupid... you can easily swap ingredients in and out of a smoothie and it's still going to be delicious, and it's still going to do it's job to fuel your muscles.

Start with your Magic Bullet "cup".
Fill halfway with Silk True Almond milk (original or vanilla - vanilla is much sweeter if you really like your sugar)
Add in 1-2 handfuls of frozen fruit
Add 1 scoop of protein powder: I prefer either Sunwarrior Protein Powder (natural or vanilla), or Arbonne Essentials Vanilla Protein Shake Mix
Add 1 heaping tsp or 1 tbsp of almond butter
Fill remainder of cup with either water or pure (no sugar added) orange juice.
Blend for about 10-15 seconds and enjoy!

Both protein powders listed are vegan, which is great for us non-dairy/non-casein people. Some people love their lactose-free whey powder, so if you're fine with milk protein (casein) but just not lactose, then I'd opt for Provitalex by Cytomatrix.

What about if you just ran out of protein powder?! What a crazy world we live in... but you can still make a smoothie even if you don't have protein powder on hand:

3-4 ice cubes
Almond milk (chocolate, vanilla or original), or water
2 tablespoons of almond butter
2-3 handfuls of frozen fruit
top with water and blend away.

Feeling like shakin' it up a bit? Add a 1/2 banana! Have protein powder but not almond butter? Leave it out and make your smoothie anyway! Get in your kitchen and pretend you are Bill Nye! Experiment! As the Frizz would say "Take chances, make mistakes, get messy!"

We need to stop being afraid of cooking and making food. We live in a world so filled with "conveniences" that sometimes we forget to actually work at something and take the easy road. I'm not saying to boycott Booster Juice for the rest of your life, but paying $10 for a smoothie that you can make at home is just not as rewarding (for you or your bank account).

The Great Cardio Debate

There is something to be said about accomplishing a goal. No matter how great, or how small or insignificant, when you decide you want to do something and then finally do it, it's empowering.

Of course there are always things that try to stop us from getting there. Sometimes it's self-doubt; sometimes it's other people doubting us; Or it could be something that just needs more practice, or to work hard enough at.

I had one of these small victories yesterday during my run through the forest. I made it up this ridiculous hill that, to me, is like a mountain, but to others might just look like a speed bump. (I know there are no actual speed bumps in the forest... how ridiculous would that be? Like, how many animals need to be running in the same area to require speed bumps and even then I'm sure the deer would just jump right over it. And if it were an actual speed bump, I'm sure I would have tripped over it.)

But back to my story, I recently read The Oatmeal's comic on "The Terrible and wonderful reasons why I run" . I realized that I am still by no definition a "runner" and that The Oatmeal is far more experienced in this realm. In fact, I think he's a bit nuts, but I also realized that running and exercise in general is a slippery slope - in a good way! So I'm probably not too far from there.

I say it's a slippery slope because the more we exercise, the more tolerant our bodies are of it. Our muscles increase in size and we can lift heavier weights; our cardio endurance increases and we can maintain an 80% max heart rate for longer. The more you "practice" at working out, the more your body adapts and the more you can do over the next few weeks/months.

So why do I run if it's torture? Because really, I'm not running away from anything. I'm not trying to get somewhere faster. I run because in a sick twisted way, it feels great. First off, I run through a forest. There's nothing greater than nature. Who needs to spend hundreds of dollars on therapy when I can just be in a forest, walk on the grass with my bare feet, sit on a rock and put my legs in the creek.

When I run I can think about things. I can process things. I come up with blog ideas... unfortunately as soon as I get home I realize that my blog ideas weren't nearly as good as I thought they were in the forest. Maybe that's because forests are magical. Or nature is magical. Either way, there is universal magic at hand.

When I run, my legs are like energetic puppies and unfortunately my lungs are like an old, wise, asthmatic dog. My legs are hyperactive and caffeinated and want to keep going. They're full of energies and love the impact on the dirt floor. My lungs however, can just never keep up for long. They're learning, but every once in a while I come to that moment where the old dog just needs a break, regardless of the little puppies nipping on him, telling him to keep going (only 2K more!). I can often hear this interaction in my head, but of course, not wanting do die alone on the forest floor, I listen to the old dog and tell the puppies to hold their horses.

We can't forget the whole cardio debate... when you do cardio for long periods of time, you're basically enabling the flight of flight response. You're secreting lots of cortisol to deal with this "stress". But exercise is so good for you! So where am I on the cardio debate? I think running is amazing, but we also need to realize what we're doing physiologically. To some, it feels great to run 10K without stopping, but I'm actually a fan of an interval-style of training. Every once in a while stop, let your heart rate go back down and then do it all over again. OR, make sure to not to limit yourself to just running (no matter how addictive it is... because seriously, it is... ask any runner). Throw in some days of doing weights or resistance training. I love throwing in days of weight aerobics. Doing both within the same week helps to tone muscle as well as increasing endurance. It's a win-win. Otherwise you'll end up like The Oatmeal and have the legs of the Hulk, but the body of... well... just read the comic and you'll understand.

Weighing in on the clothing size debate

There's been a lot of talk lately about how angry and upset women are getting that popular clothing brands don't carry sizes above a 10 or 12. The latest one I've heard of is a girl getting upset that Lululemon doesn't make pants larger than a size 12 and that their size 12 is actually smaller than women realize.

I've heard much debate and wanted to give my two cents.

First off, I should tell you the story about my own similar problem. Back in the day when I was a 38DD bra size, going shopping was an absolute nightmare. I cried every single time I was in a dressing room. Everyone at my school shopped at LaSenza and could get really cute underthings and all I wanted was to not be stuck in granny bras. You know what I'm talking about. The flesh coloured bras with 4-5 clasps at the back and straps that were as wide as the ones on my backpack.

It might be shallow, but they were the least attractive things I've ever seen. I remember going into Jacob one day and after frantically searching their bras, realized they didn't carry anything larger than a 34C. I was so upset. I mean, they weren't even fancy designed bras, just ones that didn't look so dated. And of course, I went to LaSenza, which luckily had a few in my size, but of course, they all have extra padding for that push-up effect. At 19 years old, and DDs on my chest, I really didn't need any pushing up.

So I can totally appreciate the fact that younger women want to feel attractive and not wear their grandmother's bras. As well, I know how heartbreaking it is when you go into a store that doesn't even make a size large enough for you. But walking out of Jacob that day, I made peace with the fact that I could never shop there. And as you know from an older blog post, I decided to change my body. Because of that change, I've also lost 20lbs (not including the boob tissue from the surgery).

One listener on The Edge radio commented that Lululemon is technically active wear and that (remember, these aren't my words) perhaps these women either don't need fancy expensive clothes to wear while doing yoga, or they should use these sizing limitations as a goal to lose weight in order to fit into those sizes.

This debate can take many sides:
1) Does everyone really need the opportunity to spend $110 on Lululemon pants? When I first started working out post-surgery, I was wearing a sports bra that I had bought from Sears as well as old tank tops and shorts. My comfy pants came from Old Navy... and they were $15.

2) Sometimes we need to get over the fact that a brand isn't made for us. Just like me with Jacob lingerie. It's not the end of the world. There are alternatives.

3) You can't get mad at a company for not catering to every single body type and size. They are running a business, and people come in a bazillion different shapes and sizes. It would be impossible to to make every single human look like a rockstar in one clothing line.

4) The goal is to find a piece of workout clothing that fits you like a champ and stick to it. Lululemon makes many different types of sports bras, but only one style of theirs actually fits me well and stops my boobs from bouncing while running. So I had to make peace with buying one style of bra in a few different colours, because not all of their styles fit. It's the same with other companies.

5) If wearing Lululemon really means that much to you, like it's the end of the world if you can't wear Lululemon pants, then make it a goal to get down to that size. If you take offense to that, then there are probably deeper issues at hand that need to be worked through.

6) Abercrombie and Fitch made some pretty terrible comments regarding who their target market was (only the cool kids in school) and about not making XL sizes. They apologized later for their remarks, but if a company's CEO is a complete asshole, why on earth would you want to support that company in the first place? It's called a boycott, and it's pretty easy to do when their stores wreak of cologne from 50 feet away. How do you not get a headache from just walking in there? (Ditto with Hollister).

Sometimes it's just not worth the energies to fight with these companies. Recognize that we're not all built the same, and that we all can't fit into the same clothing. This isn't Starfleet... Lululemon isn't a uniform that all humans must wear. We should stop letting clothing companies define who the "cool kids" are. Just be yourself, and be happy with yourself. If you're not, then find some help to get to a place and a body size that you're comfortable with.

As the wise Dumbledore once said, "Help with always be given [at Hogwarts] to those who ask for it."

Suck it

There will always be people who come into your life (in some way, shape or form) who doubt you; And will tell you this to your face. They're not necessarily always negative people, but because they aren't capable of accomplishing something, they don't believe you can either.

The sad thing is that some of these "downers" actually have a big enough effect on people. The more you listen to them the more you think huh... maybe I can't do this afterall...

These downers are poison! Seriously. Like a Basilisk.. you have to go Harry Potter on their asses and get them through the head with the sword of Griffindor (figuratively speaking, of course).

We encountered a Basilisk downer yesterday morning before we were about to conquer biking the ocean-side. She was a sales lady for timeshares - your typical pushy rude saleslady. But what made me the most angry wasn't the fact that she made fun of our "lifestyle" of naturopathic medicine by telling us to take the stairs up to the second floor. It was the fact that when we told her we were going to bike from our resort to Jupiter which was a 25 mile or 40 km round-trip, she didn't believe we could do it and then told us to be careful not to die.

Seriously?! What gives people the right to tell me I can't accomplish something? Well, we did that bike ride, we got amazing sushi, we went to Juno beach, swam in the ocean and biked all the way back. So all I have to say to you downer Basilisk is SUCK IT! Not to mention the fact that after we got back, although our bums were very sore from the bike seats, we felt amazing!

Let this be a lesson to you all: if you have a goal (especially a workout goal) and someone doesn't believe you can do it, prove them wrong. Just because they aren't physically, emotionally or mentally able to do something, they have no right to put you down and say that it's impossible. It's only impossible to them.

Looking back I almost feel sorry for her. Knowing that she doesn't have goals like I do... knowing that she doesn't believe she can do something. It's kinda sad. But then I remember how rude she was to my boyfriend, and I'm more than happy to pull Griffindor's sword out on her (again, figuratively speaking).

The day of napping

Well, we made it safely to Florida! Day one of vacation I would call "The day of napping." Traveling all through the night was exhausting (it was 12 hours of driving and flights and stop overs and a shuttle bus). I fell asleep at every chance I got but I know I had some REM sleep debt to pay off. So by the time we finally were able to check in I just fell right on the bed. What was suppose to be a 15-minute power nap turned into a 5 hour sleep... We woke up at 7:30pm and panicked for 2 reasons:

1) We had free drink tickets that expired at 10pm
2) We still had to do grocery shopping... and liquor shopping before sundown. But apparently in the USA you can do both in the same store. So bizarre.

So by the time we were done shopping it was already dark outside... and waited 30 minutes for a cab that never showed up. I was shocked that a few people actually offered to drive us home. One of which we actually took up on the offer.

Now I know what you're thinking... You're not suppose to go with strangers. And you're right. But I felt okay with the decision for a few reasons:

1) My boyfriend is a ninja... like seriously.
2) The sun was long gone and there was no way we were going to walk back.
3) This lady was hilarious... She didn't exactly know how to work the lights/high beams on her car... she was yelling at her husband in Spanish out the window - while he was in his own car with the window rolled up; and the music that came on in the car was this mellow cabana music... the whole situation was hilarious. But she was the sweetest lady and we were sooo grateful for the safe ride home.

Unfortunately we never did get to claim our free drinks, which is painful to someone like me who loves free stuff!

Day 2 was a much more "productive/fun" day. We took an amazing walk down the beach in the morning and went on a biking adventure all afternoon. The ride was awesome! We passed a state park which was just a jungle of palm trees.

The one thing that I have noticed in the states is that they have no problem writing "high fructose corn syrup" right on their labels. THEY PUT IT IN THEIR APPLESAUCE! That's just crazy! The first day we had lunch I checked the label on the ketchup bottle at our table and sure enough it's there too. I just don't understand. I know it's a cheap sweetener and corn is subsidized by the government (which still infuriates me), but why would people buy it if they can read right on the label that it's there? Not just corn syrup but high fructose corn syrup. You might as well just start injecting yourself with diabetes.

However, we did find gluten-free flax crackers for our guacamole and my FAVOURITE Sahale snack almonds, so I have to give America credit for that. And although I'm still trying to get used to America's traffic lights (which are much more complicated here  than in Canada), biking has been one of my favourite things to do so far- made so much easier with bike lanes! More adventures to come...

I never thought I'd be upset about losing weight...

This week I had to try on my Maid of Honor dress for my sister's wedding. I was excited yet a little uneasy at the same time. I mean, you want to fit into your dress the first time - sans alterations.

I have to admit I was pretty upset when I tried on the dress and realized it was like 6 sizes too big for me. I mean, the dress is beautiful, but without it fitting properly, my mood had seriously declined... especially since alterations would cost another $60 on top of the already frightening price of the dress.

In all honesty, I've bought beautiful formal/party dresses from Forever 21 for $35, so spending more than $150 on a dress feels like I'm being stabbed and gutted.

So how did this happen?! I mean, it's been 2 months and I've shrunk that much? I should have seen it coming.. I wore a size 2 dress from David's Bridal for our school's formal, so I should have said something when the lady at the dress shop ordered me a size 10 for this wedding.

The truth is that there is no "herbal magic" or miracle weight loss drug. It's not even stress-induced weight loss. Shocking! I know! It was simple diet and exercise. I'm very lucky to not have any underlying medical conditions that affect my metabolism or make it difficult to loose the weight naturally. But don't hate me yet - this has been a huge struggle all my life.

I've always had a gut, ever since I was a little kid. It has stayed with me all my life and I never thought I would be able to change. In undergrad I worked out all the time, I tried eating healthy, I made almost all of my own meals. I ate my Special K with skim milk every single morning, and yet although I was in good cardio shape, I still couldn't see the changes in my body fast enough.

So what was the secret for me? I think the best thing that I've done was go gluten-free, dairy-free; I also eliminate (to the best that I can) soy, corn, refined white sugar, nitrates, nitrites, food additives/preservatives, food colouring, and non-organic meat or corn-fed beef. Again, it's not ALWAYS possible. I try to stay 70% paleo, with the other 30% being rice. I can't help my sushi addiction or get rid of my brown rice toast in the morning. I mean, a girl's gotta eat! And if I go long periods of time without eating I'm the grumpiest grumpy-pants ever! In my family we call it "Kingitis" (since our last name is King). We're all very good at diagnosing it. As soon as one of us gets snappy at the others, we order them to go eat something otherwise they are banished from our presence. 

But diet alone didn't change everything. I have to workout 4-5 times per week, doing an hour of my weight aerobics (strength training with tiny intervals of cardio). I say "I have to" because I'm addicted to working out. I get really antsy if I miss working out for more than 2-3 days in a row.

So really, I blame the combination of diet and exercise on my latest weight loss. It's funny that this is truly what can make you get into shape but everyone wants an easier answer. Never waste your time on diet fads or products that claim to be a "weight-loss miracle". If you don't have any medical condition that prevents you from it, diet and exercise truly can change your body. It takes time and dedication. Like I said, I've been fighting my belly my entire life, so I understand the frustration. But when you start to see results, it makes it all worth it. Every time someone goes out for takeout or fast food and you can't order anything... it's depressing. But in the end, it's actually a blessing. Yes, you can't have that fast and easy meal, but you can make better things. More delicious things! Things that your body will take and love you for.

My goal is to keep my body in shape for our vacation in May. To show my dedication, I'll post my before and after beach body (the before shot being a vacation pic from 2008).

Where there is will-power, there is a way :)

Baby, I've got moves you've never seen...

Lately, I've been feeling like I could just Scorpion all day long. Lift my leg up, twist over, fall into a perfect position, then pull under and do it all over again. Let me explain... I'm talking about moving my body in the most fun and creative way: Like an Animal.

A friend of mine posted a video of Ido Portal on my Facebook page (which I've inserted below) and there was an immediate attraction. It wasn't to Ido himself, but what he was doing. After watching the video all I wanted to do was move. I wanted to move my body just like him. It was as if I had punished my body for so long and this was going to free it. And that statement is a pretty harsh reality seeing as how I do an hour of weight aerobics 4-5 days per week; sometimes looking very similar to Eric Prydz's "Call on me" video - minus the sultry faces and thongs.

I pride myself on activating all muscle groups in a workout... but sadly I was proven wrong. 

I mastered the Beast, practiced my Crab walking, and fell in love with Scorpion. It's just so much fun! You only need to move around for a few minutes before you start to feel it. After 5 minutes, your heart is racing, and after 10 minutes I feel like I've done a workout. The best part: even after I was done, I craved to do it again another day.

The reason being is that I've actually worked out muscles that I don't regularly engage. It was so uplifting and sooo bubbly-making! Here's a preview but don't be discouraged by the first 20 seconds, when you break down each animal move, you realize that you can do this anywhere that you have space. I mean, I even do it for a few minutes in my kitchen while I'm waiting for dinner to cook. 

 

There's something about moving your body around that is just so rewarding. I never knew such a workout existed or that it would be so effective. But the best part is that it doesn't even have to be a workout! Seriously, just give your body a reward every so often and do a couple moves when you can. Like when you're really stiff from sitting on the couch or at your desk for long periods of time. 

"Fitness is a small, small, small world within the universe of movement... a polluted world" - Ido Portal

I'm getting a little tired of fitness gimmicks that trick people into thinking they are a magical solution to losing weight and getting fit. Yes, a healthy diet and exercise will make you feel better and look better, and I would be happy if more people would do anything that was active. But the take home point is not to have unrealistic goals. Just move.  Move and have control over those movements. Move and you will feel amazing.

"If you cannot move your body and control it ... then what business do you have moving other objects outside of yourself?" - Ido Portal.

Ido Portal on Paleo Diet and Movement

Personally, I just go onto YouTube and search Animal Flow for videos and copy what they do, but if you're interested in looking further into the official program, check out this link: http://www.globalbodyweighttraining.com/the-animal-flow-workout-fitness-video/

The other reason why I'm so in love with Animal Flow is simply because it is controlled movement and we forget about that when we're working out. The goal is not to do something as quickly as possible to get through the routine; it's to go slow and have control over your body. If you're lifting weights, lift with control and purpose. Don't let gravity or your weights take control of you, you need to control them. For example, if you're doing a bicep curl, you should be the one to tell that weight when it can be lowered and at what rate, don't let gravity move you.

You also don't want to use weights that are too heavy for you. The third part of why Animal Flow is incredible - YOU DON'T NEED ANY EQUIPMENT OTHER THAN YOUR BODY! Talk about a cost-effective workout!

Now go move!

Exercise as a chore, a "drug" or a lifesaver?

I know I'm not perfect but I am proud of my dedication and will-power. Growing up, I don't think I realized that everyone has a different perception of diet and exercise, and it makes me a little sad. I'm still fairly astounded when I hear of people who don't exercise - ever. Mostly I'm thinking "Do you have any idea what you're missing out on?!"

To me, exercise is like eating - it's a necessity of life, and I can't imagine a life without incorporating even a weekly workout. So I thought it would be important to explain just how amazing exercise truly is.

Seriously, how amazing is this photo from one of my favourite workouts? Susan Harris in the 80's... legwarmers, bodysuits, men with mustaches... Amazing :)

I think we get stuck in the whole "gym" idea. People think that in order to exercise they need to join a gym. Like that's the secret to getting fit for someone who never exercises. "I want to lose 10lbs so I'm joining a gym!" Seriously? A gym is not a weight loss pill and a gym will not force you to attend. They're perfectly happy just to take your money and not see you again, unless they can talk you into personal training sessions and take more of your money. So this is the part when you need to take control over your workout.

I'm not saying that gyms are bad and personal training sessions won't help you. They can be amazing and some people praise their personal trainers, but you have to beware of your expectations. I wish we would get away from the thought that exercising is a chore: You know you have to do it, but you dread it. You psych yourself up to it and you kinda do it, but then the next day you're so proud and content with the fact that you had your exercise and don't go back to it for a while.

I'm the opposite. You can almost say that it's like a drug to me. I need to workout, otherwise I will get very fidgety and restless, just itching to do something active... Like a workout withdrawal. And then there are those days when you push yourself just a tiny bit harder and you wake up with nice sore muscles. It's like they're telling me "Man, we really did work yesterday - good job!" and then your muscles give you a little high-five for being such a trooper. ... at least, that's how I like to think it is.

Maybe you're not up for an hour-long weight aerobics or cardio workout, but start with some great stretching. Get your muscles warmed up. Yoga is amazing for that! You'll increase your flexibility and mentally feel really relaxed afterwards.

Exercising isn't just like a drug to me, but a lifesaver. I can't even count how many times a workout has saved me when I'm feeling my worst. Working out dissolves my PMS and cramping; If I'm feeling angry, I let my aggression out with some kickboxing cardio (thank you Turbo Fire), and if I'm just plain grumpy, or bored, a workout will reset my whole body and mentality.

Everyone should have "me-time". Time when you can block out the rest of the world and focus on you. That's what this does for me. I love my old 80's videos (now on DVD thanks to www.collagevideo.com) and I will do them in whatever space I have.

I think the biggest hiccup is that people say they don't have enough time. I think when it comes to your physical health and your sanity, you need to do what you have to do.

• Wake up earlier. (Just make sure to eat the tiniest bit of something pre-workout)
• Have your kids workout with you (this doesn't always work... my niece always wanted me to pick her up and hold her while I tried to workout and obviously that wouldn't work)
• Have someone watch your kids while you're busy for an hour.
• Have dinner in a slow-cooker and workout as soon as you get home from work (if you're snacking throughout the day, you won't necessarily be starving when you come home. Plus, sitting while commuting can be terrible for your hip flexors among other things)
• Workout on your lunch break (I also used to do this when my work was only a 5 minute drive from home... totally worth it)
• Workout with a friend (that way you have no excuse to miss it)
• Try going to a gym and use your membership fee as an excuse to go there. Get your money's worth!
• Buy a 10-class pass to a yoga or fitness class - again, that way you have to use them up because you already paid for them. 
• Make sure you do something fun or that you enjoy. If you hate the type of workout you're doing, you're not going to want to do it. If it's a video you're doing, make sure you like the instructor. If you're running, make sure you have a sweet-ass music playlist to keep you going. 
• For 30 minutes (or one-hour if you can) be selfish. It's so hard when you have family and friends who count on you, but at the same time, you can't take care of anyone if you're not taking care of yourself. 

I can't stress that last point enough. I've seen it happen far too often with people around me. They work themselves into the ground trying to please or help everyone around them. And these same people maybe think I'm selfish but I don't care. I know how badly I need to take care of myself otherwise I'll be run into the ground too. 30-60 minutes is really a very short splotch of time in a 24-hour day. Do something for you and your body. If you keep up with it, you won't regret it.

For a list of my favourite workouts, check out this link from my website: http://www.thehealthyfox.ca/#!workouts/c24co