Author: Carrie Burrows

Halloween Workout

You know you’re going to do it.

I know you’re going to do it.

Your little goblins, ghouls, princesses and princes will run from house to house.  Maybe they’ll say trick or treat, but definitely fill their candy bags as fast as they  can and run home to see their bounty.

And then it will happen. You’ll taste test some of the treats.

No worries…I’ve got your back.  Here is your special Halloween workout for the morning, afternoon, evening, and next several days. The more you eat, the more times you need to do this. Remember though, the more you eat, the faster you’ll lose sight of your feet.

The 6-6-6 workout…enjoy!

Halloween is a scary time….gaining weight from eating those FUN size treats is scary

Pro tip #1: I am not buying any Halloween candy until the middle of the afternoon on Halloween!!

Pro tip #2: do not buy Halloween candy on sale after halloween

Pro tip #3: sort through the candy and donate most of it.

While you are waiting for the ghosts and goblins to appear at your door…do a couple of rounds and work up a sweat!

Image

Fit haters double standard?!

I ‘ve touched on this issue over the course of a few blog posts but now is the time to call it out.

I have talked about this with many of you, my awesome clients and boot campers…the fact that there is a double standard in the health and fitness world.
This is for those of you who have lost weight and have committed to making it out to boot camp (or whatever your fitness activity of choice) 3 or more times a week, for those of you that have followed the boot camp nutrition plan or whatever healthy eating guide and have lost weight have all encountered the haters.
You know there are poeple who say that you are obsessed with working out or say you have become strict with your food, when they are actually the ones who are policing your food and what you eat.
Think of the people who say you have lost enough weight or that you are starting to look sick or the ones that have a laundry list of things to sway you off track.
Why is it socially acceptable for people to comment on how fit people live but heaven for bid we call out the non healthy people?
What kind of hell on earth would be released if you said to someone,”do you really need to eat that cookie” or “wow, you are so fat, are you just going to keep getting fatter?”
I think people who sit in front of the tv for 3-5 hours a night watching tv are obsessed and their minds are going to mush.
Why is it ok for those fit haters to say something but you could potentially be slapped or unfriended if you question someone overweight??
Why is it socially acceptable to be rude to healthy people? How dare we question someone who is overweight but they can question us about taking care of our health… holy double standard.
I know that it boils down to a jealousy issue. For those of us who want to be fit and healthy we commit to that lifestyle which at times can be hard.
ANYONE can sit in front of the tv or come up with excuses as to why they can’t.
Could you imagine if you question your co-worker about watching 3hrs of tv a night?  “Who do you think you are” 3hrs is average. That’s awful and scary, but for some reason they can’t carve out an hour a day or pry themselves away from the TV to improve their health because they just possibly can’t miss their favourite show…really???
Priorities.  Easy is easy…..effort is AWESOME!!
I would love to say to someone who questions me and my health and fitness habits about how they are using tax dollars and draining our healthcare system.It is no badge of honour that you are on 5 kinds of meds for obesity related disorders.
Next time someone questions you and your commitment to your health tell them what they need to hear….reverse the double standard.
Political correctness or political niceness has gone overboard. I know that I am healthy and I am teaching my kids healthy habits and how to live a healthy lifestyle and that my needs are just as important.
I know all of you sports parents have 101 excuses why you can’t miss a practice but you are the same people hitting the drive thru and feeding your kids fast food on their way to their “healthy” activities. WHAT…hello double standard?????   Geesh….simmering down, that is a separate post.
Be healthy – be fit and be proud of it-you worked hard, wear it with pride….not only wear the pride you can also rock the skinny jeans…not many can, but you can because you worked for it!
Here is some strength in pictures for you.

I am thankful.


Happy Canadian  Thanksgiving  and Columbus Day to my US friends and family.

Thanksgiving is one of those special days that makes us think and reflect on what is, what has been and what could be.  It really shouldn’t be that way though.  Everyday is a gift which we should be thankful for always.  Challenges, troubles, triumphs, success… they all add to our make up and determine who we are.  So give thanks everyday.

Today though, I give thanks.

I give thanks that I have my health.

I give thanks that my family is healthy.

I give thanks for a wonderful family.

I give thanks for great friends.

I give thanks that I am in a free country.

I give thanks that I have choices.

I give thanks that every opportunity is available if I work hard enough.

I give thanks for every person that has joined me as a client and as a boot camper.

I give thanks for the inspiration you have all provided me.

I give thanks for the ability to help others.

I give thanks for those that accept my help.

I give thanks for everyone that has improved their lives around me.

I give thanks for the challenges I have.

I give thanks for every success I have had.

I give thanks for every failure I have learned from.

I give thanks for life.

I give thanks that you have taken the time to read this.

I give thanks

 

 

What are you thankful for??

11 tips to avoid over eating.

Weekly-Tips-Image

These are simple and easy tips…the trick is to actually put them into play.

1. Have a protein shake BEFORE dinner to keep you full.
2. Worst case, have the shake after dinner rather than ice cream. Blend it with lots of ice cubes and unsweetened almond milk.
3. Eat more vegetables at dinner. The more greens, the better. Learn to love spices, garlic, and seasonings.4. Stay out of the kitchen/dining area after you are done eating. Removing yourself from the eating area helps.

5. Eat an apple, pear, or orange rather than a sugar-laden dessert.

6. Eat dinner later or go to bed earlier. The longer you are up, the harder it is to fight the cravings.

7. Buy pistachios (IN the shell). 49 pistachios equals 160 calories and 6g protein. Compare that to 14 chips at 160 cals and 1g protein. But only eat the pistachios if necessary.

8. Drink a club soda. Have a  Green Tea. Drink flavored water (that’s 3 tips -bonus!)

9. Keep the junk out of the house.10. Brush your teeth or chew gum after dinner.

11. Stay busy. Catch up on chores, play with your kids, go walk with your spouse – just not eating.

Those 11 tips will save the day!
Try-This

What you are doing now is 10x’s better than what you

were doing last week, so keep going, and know that I

am proud of you.

3 “Foods” to Avoid in the morning … or at anytime of the day.

Don’t be fooled by foods that are sold to you as ‘healthy’ or even foods that you are sure are healthy.  There are so many foods (and food products) that are marketed as being a healthy alternative or a good choice that really need to be avoided if your goal is to live a long, strong life.

Now, I haven’t lost my mind…yet, so don’t be shocked at these three avoidable foods.   Read the explanation and you’ll understand why I am suggesting that you avoid them.

Most Breakfast Cereals

 

 

 

 

 

The reason I say most breakfast cereals is because there are some that you can eat if you absolutely must have cereal in the morning. Most cereals claim to have whole grains, vitamins and minerals but they also contain tons of sugar and processed, unhealthy ingredients. Reading the ingredients label will tell you all you need to know. If you can’t pronounce it, you shouldn’t eat it.

Fruit Juices like Orange Juice and Apple Juice

Great sources of vitamins, sometimes minerals and generally good for you stuff but they are loaded with SUGAR!! Yes, it’s natural sugar, but it’s still sugar- and we all know sugar turns to fat. Think about a glass of orange juice…how many oranges were used to make that one glass, maybe 8 to 10? When was the last time you ate that many oranges at one sitting.  Sure lots of vitamins, but wow, why not just take a vitamin C tablet and then suck on handful of sugar cubes.  Drinking juice for fibre? Not a chance…there is no fibre in juice.

 

 

 

 

 

 

 

 

 

 

Energy/Meal bars

 

 

 

 

 

Some may have the perfect ratio of protein, fat and carbohydrates. Some are marketed as a good meal replacement when you don’t have time to eat real food…that’s the yellow brick road to the land of fat.  But if you take a look at the label of most bars, you’ll words like high fructose corn syrup, glucose, sucrose, sugar and in some bars fractionated oils. If you need a bar, chose one that contains only all-natural, organic ingredients.  No, they don’t taste nearly as good as the others but that’s because they aren’t packed with sugar!

Think about how your children start their day.  Is it a nice big glass of OJ, a heaping bowl of great tasting whole grain, sugar laden cereal and a granola bar with chocolate and caramel for a snack.

Be kind to teachers, start your children’s day, and yours right.

Cheat meals?

Whatever you call it…a cheat meal, or  reward meal.
Cheat meals suck.
I really can’t make it any more simple this:
Recovering drug addicts don’t celebrate being drug free by hitting a crack pipe.
Recovering alcoholics don’t celebrate sobriety by having a beer.
Recovering gamblers don’t celebrate by playing the slots.
Rewarding yourself with a return trip to visit your demons is the fastest way back to suffering.
So why do you think rewarding yourself with a cheat meal is the way to celebrate weight loss?
It just doesn’t make sense.
Screenshot 2014-09-26 08.47.39