Author: Carrie Burrows

120lb Journey – Monday Motivation

What are your thoughts about Monday?  Do you love the first day of the week?  the day we start sigh about because of the long week ahead?  Or do you loathe the very thought of being at the beginning of the week?

new week

On a personal level I love it!! On a professional basis, not so much.  You see this is the day I’ve noticed a lot of my clients encounter speed bumps in their fitness goals or they go completely off track and begin the mental battle of gearing up for next week as new ‘do-over’.

What ever the reason, it’s always a fun challenge to help my friends over the mental block that this day presents for them.

So lets work on something together…balance.  Balance in our fitness, balance in our nutrition, balance in our rest and recovery and balance in our lives.  You body is an amazing machine that loves being in balance.  Poor food choices, lack of exercise and sleep, stress all cause a loss of balance that opens the door to free radicals, molecular oxidation and immune deficiency.  These are pathways to a myriad of disease being allowed to creep in and take hold of us.

Eat the right foods.  Exercise sensibly and with focus. Sleep, rest and relax.  Set goals and stick to them.  Re-set your goals when you find achieving them has become too easy or mundane.

it takes weeks

I’m not foolish enough to believe that this type of lifestyle will ward off all disease, but it will certainly give you a much better chance of it.

So on this Monday, when you think you might want to shrug off your exercise, or grab that little something that has no nutritional value for a snack or stay up late to watch television….think about everything you have to live for.  Think about your goals and how proud you will be reaching them.  Think about whom you will celebrate your achievements with.


awesome monday


Find your motivation to, “just keep going, just keep going…”

Take a look at this video…motivation? Oh yeah, he found it. Do you know what it is??


Yes, you can

Put Up or Shut Up


I have to come to a point in my career (life’s work) that I tell it like it is.

When I tell you that I have heard it all, I have.  I have heard every excuse or what some people will call “reasons”.

When you start to tell me why you can’t, I will tell you that I have heard it time and time again. It’s not that you can’t; it’s that you won’t.

What I find astounding is that so many of us women will focus so much on our superficial appearance, (make-up, hair colour, eye-brows, clothes), but we don’t give the real stuff a second thought.  How we look really affects how we feel. We cover up our imperfections or the things that we really aren’t happy with by hiding them, but, still keep choosing to have that muffin or Grande latte or any number of things that do nothing but perpetuate a vicious circle of fat in, hide the fat.

What is even more mind-blowing is that I have told you in the simplest terms how to get fit and shed those pounds.  Shed the pounds, fix your thinking, keep the pounds of properly and in a healthy way and you won’t need to hide the real you.

But; when you decide to eat that pizza or have that slice of cake you are doing so knowing that you are setting yourself back.

At that moment you are deciding that the cake is worth it, knowing full well that after you eat it you will hate yourself and when you have to get dressed for work in the morning you will be so mad that you had that cake or pizza. BUT you keep doing it; and doing it; and doing it.

  • Yes you do have the time to pack a lunch; you choose not to.

  • Yes, you can spare the 5 minutes to have breakfast; you choose not to.

  • Yes, you can say no to a drink with the ladies; you choose not to.

I’ve said it before; you are not a dog so don’t reward yourself with food. It’s fuel for your body…put the right fuel in.

To see a change you must make a change.  Start loving yourself enough to stop making excuses and start making the right decisions.

Oh yeah, and eating “healthy” during the day and eating junk with a wine chaser at night ruins your chance of success.

Here are some options.  What will you choose, it’s totally up to you:

  • Do you want a tight tummy or a jelly belly?
  • Do you want to feel like a hero or a zero? You are a role model to your family.
  • Do you want to kick ass or have your ass kicked? (sorry for being so blunt).

You decide.

Reflections from a milestone

My birthday is this weekend and YES I am going to have cake and I am going to l-o-v-e every bite of it…I will be sure to post a pic!

I am not a big birthday celebration kinda girl. I love celebrating other people’s birthdays but not my own and it has nothing to do with aging.  My birthday has never really been the same since I lost my mom on my 20th birthday.

My family is so wonderful they really make my birthdays so much fun.

The other reason I am not so keen on my birthday is that it means another year older….sigh.

BUT…with age comes wisdom!

I’m now almost 40 *cough*  years old (what, wait?! how did I become 40)

I have learned a thing or two:




HERE IS MY LIST OF LIFE LESSONS – THINGS I’VE LEARNED (in addition to the list above):


-This first one is no surprise to those that know me. Somedays there is not enough Purell to calm my nerves. There are far too many icky things out there. The older I get, the more sanitizer I need.


-It’s better to look back on your life and celebrate the things you did instead of looking back wishing you would’ve tried those things. Life is about the moments, memories and shenanigans!


-I still have not learned to be patient. You would think after 3 kids that I would have a smidge of patience….nope, nada, zilch. I’m workin’ on it…be patient with me—bwahahahahhaa (ok that was super funny!)




-I’ve learned that I cannot make you want to be fit and healthy. Do I want to change the world…heck yeah!! I am doing my part, person by person. No matter how much I want it for you….you have to want it for yourself. I can brainwash my children, but the rest of you guys need to want to make the change. I’m here when you’re ready!


-With age comes wisdom …and wrinkles….grrrrrrr-stupid wrinkles.

Too soon we get old and too late we get smart.


-I have finally crossed that point that the opinions of others don’t bother me.



-Life is short friends. We have all lost someone near & dear to us. Live life. Be healthy. Be energetic. Be thankful. If you’re not then change it!



-I always have and always will iron everything…that’s not changing anytime soon–just thought I would throw that in there. Creases and perfectly pressed clothes are cool…believe that! #weirdo


-Tell people they are important, special, loved. We all need to hear it. Go on…share some love.


-I’ve learned being happy is easy. Think about what you have-who you have in your life-where you are…it’s all good! #bethankful


-Learn the rules of life and play better!




Thank you for reading this. I want you to know that I appreciate each and everyone of you.

Go celebrate my birthday with me and do a birthday workout in my honour (Canadian spelling) a round of birthday burpees for everyone!!!

11 Reasons Dehydration is Making You Sick and Fat

11 Reasons Dehydration Is Making You Sick And Fat

posted from

Adverse effects from not drinking enough water include digestive, skin, bladder and kidney problems, fatigue, and even headaches. We need water as much as the air we breathe in! Keeping your body hydrated is not a joke.

Did you know that dehydration actually sets in just before you start feeling thirsty? Sipping water throughout the day is the best way to handle it. Always have a bottle or a glass of water handy! If you’re not a morning person, having two glasses of water right after you wake up will boost up your blood pressure to normal levels, and it’s way healthier than having your first coffee on an empty stomach.

Many of us believe that merely drinking fluids like sweetened juices, soda or tea will hydrate you as well as water does. This is not true. It’s actually the opposite! To deal with the excess sugar and salt you are taking in your body wastes immense amounts of precious water just to clean it out from your system. And if you love your coffee, make sure to drink one extra glass of water for every cup you have.

Drinking water regularly speeds up your metabolism and makes you feel more ‘full’. You will eat less once you start drinking more! It’s the safest and healthiest way to lose weight. Drink up!



Originally posted

Weekend Gone Wild

You’ve stayed on track all week. You have made sure that you’ve had healthy meals, stayed on top of your water and stuck with your exercise.

Today is Friday and you are now  counting down the hours until it is officially the weekend. Some of you will start your weekend at 5pm and it will be an all out weekend fiesta.

Others will start tomorrow and wake up from a good night’s sleep and give into cravings of waffles, syrup and bacon and you’ll justify the calorie bomb because it is “the weekend”.

So many people fall off the wagon hard and fast on the weekend. No set schedules or over scheduled, whether it’s kids birthday parties, sports, get togethers, etc. We justify the big weekend binge because “we were good all week”.

It starts with a crazy breakfast then it rolls into no lunch perhaps a quick snack and then a whopper of a dinner because you are starving and dehydrated because all you had was some coffee.

You’ve worked hard to stay on track all week and then you went bananas on the weekend.  You justify it because you were good during the week or because it was a long and stressful week.  Monday feels like you are starting from scratch because you have a weekend calorie hangover.
So I thought I would try to help you get through the weekends relatively unscathed with a survival guide for the weekend.  Your meals might be harder to plan but let’s be honest, you have a pretty good idea of what you are doing so you can plan.

1.) Set your goals. Plan your choices for the weekend.  That means, have an idea of what you are doing or where you are going so you can have the right food on hand to make things easier.
2.) Schedule in some activity.  It doesn’t have to involve burpees (but burpees are badass) it could be soccer with the kids, a bike ride with the family, etc–be active!
3.) Pack-a-snack.  You know ahead of time that you’ll be in a hockey arena or dance studio all day, so pack some healthy snacks so that you don’t hit up a drive thru on your way home.
4.) ALWAYS and I mean always have water with you.  Weekend, holiday, whatever day…always have water with you.  It’ll keep you on track and it will help lessen the desire for a pumpkin spice latte.  Speaking of which…. you notice the shape of Pumpkins? Round, stubby, fat… remember that when thinking of the pumpkin spice fatte.
5.) Be Smart.  If you know you’re eating out or going to a party/event choose wisely.  Just because there are 5 kinds of dessert does not mean you were meant to try all 5! I guarantee you will feel so much better walking away knowing that you made a healthy choice and not given into temptation.

PRO TIP:  It’s just food.  You already know what it tastes like, so having the bread with butter, special nachos or a bottle of wine is just a disaster waiting to happen to your hips/butt/thighs.

The weekend is not code for 2 days of all you can eat bingeing. Don’t go crazy. You know that you will feel gross and guilty.

Yes this takes some effort and some planning but really, is it THAT big of a deal???  Please, do not email me saying that YOLO and that you want to enjoy everything life has to offer.  C’mon people, yes, life does offer a number of decadent foods but with that comes obesity, joint pain, heart disease, diabetes.  Instead of “You Only Live Once”, think “You Live Only Once” , YLOO,  so do you want to live it in pain and medicated or happy and healthy?

You will feel better and mentally stronger that you managed to outsmart the weekend gone wild mentality!  Food is meant for nourishment.  It will never take stress away.  It won’t fix things at work and it won’t make mean people not suck.

Stay strong–have a plan and follow it!

September is the new January – Happy New Year!


September is the new January

Not only is it Tuesday, but it is first day of school in Ontario, Canada and a lot of the US States.

My kids are happy to go to school, which I am very thankful for. 

I was able to spend a lot of time with them this summer so today I’m sad….it is weird not to have them here.  And no, not weird enough for me to sit outside of their school or have some delusional thoughts of home schooling.  Will I be at the bus stop early?  YES, you know I will!

Will I Will I squeeze them extra tight when they get off the bus?  YES YES YES!

September for some is the official start of a new school year and for many people, it is actually an unofficial start of a new year altogether!

When it comes to health and fitness people set “goals” in January… the “New Year Resolutions”.  They then abandon them in February, book a holiday in March, agonize during April about fitting into shorts, tanks and bathing suits.  Get into party mode in May with the unofficial kick off to summer.  Opening the warm weather drinks, warmer evenings with a glass of wine and the backyard BBQ fest!

Along comes June, the official start of summer when people throw themselves into bbqs, parties, etc.  To heck with fitting into summer clothes, it’s too late now.  July continues along the same lines  and finally, August…the last-ditch effort to party, socialize and “relax” before September and the start of a new year:  School, sports/activities, etc.

October is the month of candy, a total write off because you have to start buying candy the first week of October and have no willpower not to touch it.   Oh and Thanksgiving (in Canada) another food fest that lasts days followed by the November stress….holiday party dresses that don’t fit, the start of Christmas shopping and bulky warm, layered clothes.

If you havent been working out until now, you think, ” Why exert myself now during such a stressful season?”  December-party, party,party; food, food, food, drink, drink, drink.  Then we land safely back at January where you vow to yourself, “It will be different this year!  This time I’ll be committed.”

Yada, yada, yada…….
vicious cycle.  I have heard it all and seen it all.

Let this month, this week be a new beginning for you.

Don’t over book your days (or your kids for that matter).  Schedule time to prepare your meals and plan your fitness…make time for you in the schedules.

Take care of your health and weight now so that you don’t wake up with 20 extra pounds on your body, wondering how it happened.

September is the new January.  Have a defined goal, not a fluffy one ( “I want to lose weight” is a fluffy goal)

A defined goal is,  “I want to lose 20lbs by November 1st” – YES THAT IS POSSIBLE! 

Be consistent with your commitment to yourself.   Talk to your spouse/partner on how you can work together on managing the family schedule so that you both have time to take care of yourselves.

Make your health and fitness a priority so that no matter what the season, or special occasion you are ready to rock a “cute little black dress”,  shorts or a bathing suit.

September is the time to think about what has worked and what hasn’t.  Put together your plan and make it happen.  I know you’re busy but you have got to be tired of being on the weight roller coaster.  

That gets old fast, just be done with it once and for all!

September is the new January… goals, resolutions, whatever you would like to call it just make it happen and stick to them!  Just think, you could have an entirely new set of resolutions come January that don’t include, “Lose Weight” because you will have already done that!!

Share your defined goals with your loved ones.  No loved ones or no support?  Share them with me so you can be accountable to someone and know that someone has your back!!

I’m here to help!!

Happy New Year.  Make the rest of 2014 count!

You gotta have great goals!

Here’s the good news…and some not so good news


I would much rather write about good news but the reality is that with some good at times there is bad.

With the summer winding down a few of you have lost your way or your fitness path has become blurred with snacks, treats, alcohol, etc.

A couple of bites here, a couple of drinks there, a missed lunch, a skipped breakfast so you had to have a quick snack of whatever you could find, vacations, parties…the excuses or what you civilians call “reasons” really don’t cut it anymore.


Let’s start with some good news. If you’ve gained weight or need to lose weight…you can make it happen. Your weight is not concrete (although it may feel that way when going up stairs). You control how your body looks and feels. If you’ve been off the fitness wagon for a while and the pounds have piled up the good news is….IT IS FIXABLE. 

The bad news.  If you’re overweight you will likely have a shorter, painful life. Added weight effects every part of your body. More aches & pains. Limited mobility. Low self esteem, disease….need I go on?

The key is doing the work.



You are where you are because of the choices you have made.

If fat loss is your goal, then you put chips or candy in your mouth, at that point you are deciding that you do not want to lose weight. With that being said, just because you “workout” does not mean you have license to eat whatever you want. Old school my friends….calories in vs calories out.

You have to want it. I wish I could get some super powered pixie dust and convince you all to make healthy choices and to show up at boot camp. This is your journey and I am thrilled to be a part of your journey and whatever brainwashing I can do I will do it. 

Back to some good news…

If you choose not to have the birthday cake at the office you are not missing out on anything—you’ve had cake, you know what it tastes like.

Bad news…

If you keep having the cake, or donuts, wine, etc., you will keep getting bigger–you will get slower – you will lose your independance because your body is too beat up to move.


Just get through today. Make today a success. Have a plan and follow the plan.

Choose good so you don’t feel bad.