Category Archives: Exercise

stupid fitness

Stupid Fitness S%*^ You See Online.

Stupid fitness sh, I mean most of the “advice” I see online I choose to just scroll by after a good long hard I eye roll where I get to see the grey matter of my brain.

Everyone is an expert.

Do this. Do that. Drink this. Don’t eat that.
I stopped getting upset when I would see magazine articles of “Walk Away The Pounds” or “This Special Diet Will Incinerate Fat While You Sleep!

OH THERE IS SO MUCH GARBAGE OUT THERE!

Here is one “article” I want to rip apart.

20 Rules Fit Women Follow… aka (Stupid Fitness)

1. Exercise
Duh. Fit people don’t loathe exercise. Fit people make sure that exercise is a part of their day.
2. Thoughtful about meals
Fit people do put effort into planning their meals and planning their days so that they have the right food on hand.
3. Lots of protein
Yup, another no brainer here. Protein is necessary, but lots?! what does that even mean?
4. High fiber carbs
The article noted bread, pasta, rice. Whoa Nelly. Dem are fightin’ words. How about no, actually how about hells no. Higher fiber carbs should mean vegetables, not processed food. Please know this!
5. Fit people eat as soon as they wake up
So “fit” people eat as soon as they wake up?! I don’t.  I’m fit and I am not a breakfast person. This whole breakfast is the most important meal of the day garbage is old and tired. Here’s the thing, some people wake up hungry and some people don’t. ‘You do you boo’, BUT don’t start your day with pop tarts and bagels.
6. They eat before and after workouts
Wow, these special fit people are metabolic machines.
Must be awesome to have a wildly fast metabolism and iron gut #goals.
Again, I consider myself fit and if I eat before I workout I feel barfy and depending on when I workout sometimes I’m not hungry after. This whole DNA thing is crazy right?!

What The What??

The “article” said carbs before a workout and protein after … uuggghhhh, stop with this circa 1985 thinking. If you have fat to lose then you do not need to eat carbs before your workout.  And if you must eat before your workout, have some cucumbers.
7. They eat all of the time and have snacks
Bless their little hearts. <— Southern Snark.
*Cough* liars *cough
8. No junk at home but they indulge when they are out
I’m only half mad at this one. No junk at home, whew! Indulge when you go out, why? For what purpose? Rewarding yourself with food?  These “fit” people indulge? In what? Kale salad or onion rings? Context people, we need context!
9. They mentally order their meals before they get to the restaurant
Hey now, we can be friends again. Yes, know before you go!!!
10. Fit people recommend having a fit group
Our friendship is still in tact with this point. A fit group can be other fit friends, a workout class, etc. Fit friends motivate, encourage, support. Non fit-friends bring you down, guilt you into eating crap, criticize your lifestyle.
11. They do interval training
Yes!!! Doing the same tired old treadmill or elliptical workout you have done for the last 5 years isn’t cutting it…never has, never will.
12. Even if they can’t do a workout, They find ways to stay active
Fit people like to be active!! Truth!
13. They don’t let busy days turn into cheat days.
This is a big one and I am glad that some sense came from this article.
Their health and physique matters and they make it a priority.
So a couple of things to wrap up. Yes, I know it’s not 20, but I can’t be bothered anymore.
The “fit people” they interviewed were all people who have fitness jobs and are in the public eye. How they look matters to their bank account.
They all workout multiple times a day…

it’s their job.

To look a certain way you have to do a certain amount of work – understand that. If you come across an article or someone trying to convince you that it only takes minimal effort, that is a complete lie. Always has been, always will be.
Aside from one of them, they were all young and no kids.
They have their metabolism on their side, humming along like a sports car.

Hormones matter people <= NOT STUPID FITNESS

As we age, oh Lawd, hormones can and will mess you up.
Having a jacked up C-Section can make a mess of your abs or going through an illness (medications) can leave you on the wrong side of what you want to see on the scale.
I am not one for excuses but when you have a family and kids, it takes a real effort to make fit happen. Fit people with a family make it happen. When you are young and have no kids, the world is yours, your time is your time.
When I was in my 20’s and teaching 4 fitness classes a day I could eat whatever I wanted. After kids in my 30’s I had to be a little more careful. When 35… wait, what…hang on, I used to be able to eat that – why are my shorts so friggin’ tight?! OK, hello 40… why am I being punished?!
Why do I hate these Bull S&%$ articles?  Because they don’t tell you the whole story.
They tell you what they want to sell you.
They tell you what you want to hear…go ahead eat the pasta, these fit girls eat it – complete and utter BS
As you experience more of life (aging) you need to learn to pivot.
What worked for me at 20 does not work mid 40’s.
Complaining and having a pity party doesn’t give you your 20-year-old metabolism back.

To Do List:

Drink water everyday.
Do some kind of exercise/movement/activity – daily
Eat real food – no labels
Stop reading bullsh$% on the internet or in magazines.
Want some information that isn’t stupid fitness s%$^?
Make sure to subscribe to my newsletter. I give you the straight goods… not the stupid fitness…
carrieburrows.com/nl

10 Fitness Tips For Beginners

10 Fitness Tips For Beginners are solid steps for you if you’re just starting out on your new fitness journey. These tips are also great if you’ve been away from health and fitness for awhile and you’re just getting going again.

Always consult a medical professional before starting any new fitness program to make sure you’re ready for it. The best way to adopt a new fitness focused lifestyle is to find a program you like and stick with it!

10 Fitness Tips For Beginners

  1. Make Your Workout Worth It

If you want to get the most out of your workout, you need to remember that around 80% of the results that you get from your workout actually come from just 20% of your workout.

That means that in an hour’s session, only 12 minutes of the workout will contribute to the bulk of your results. You need to make those minutes really count. Use compound movements that work more than one muscle group at a time to really make the most of your time.

  1. Remember To Eat Healthy

Any body shaping goals can only be achieved by eating a healthy diet. If you’re going to the gym so that you can go home and eat a double triple cheeseburger with a 2-person serving of French fries, you won’t do your body any favors.

You should make sure that you eat in moderation, and remember that if you’re burning off more calories, you will need to eat that little bit more so that you have enough energy. Balance your nutrition and avoid faddy diets.

  1. Change Your Eating Habits

You need to make sure that you eat properly as well as eating healthily. Eating properly includes eating at the right times of the day. Skipping breakfast is a really bad idea and you shouldn’t eat too late in the evening either. Speak to a personal trainer about what would work for you so that you can achieve your goals.

  1. Plan Out Your Routine

To make sure that you know just when you’re going to be working out and when you can look forward to some downtime, you really should come up with a plan. Remember to include rest days and be realistic about how much time you can make free.

Remember to stick to your schedule as much as possible so that you don’t slide into the habit of skipping the gym and make your targets achievable.

  1. Make A 100% Commitment

You need to remember that your body transformation needs complete dedication from you. You can’t skip a day or two here and there, because you feel as though you deserve it. Plan when your rest day will be and stick to that. Even if you have a vacation planned, check out the local gym, and make sure to take an hour out of each day to continue to work out. Keep up with the healthy eating too.

  1. Don’t Let Preconceptions Put You Off

It’s easy to look at a female bodybuilder and suddenly panic if you’re a woman who is trying to lose weight and develop a petite and slender figure.

The reality is that it is virtually impossible for women to bulk like that; it requires a particular plan and effort. If you stick to a plan that your personal trainer has given you, you won’t go wrong.

  1. Keep It Simple 

You should remember that you are only starting out with fitness. In order to avoid injury and to avoid putting yourself off continuing with your training, you should make sure that you familiarize yourself with the basics first.

Start off with some shorter sessions and then expand your workout as you become more confident and as your fitness, levels start to rise.

  1. Prepare For Your New Routine

Make sure that you make yourself available to workout and have a rough plan of how you would like your workout to go. You need to come up with some realistic goals too, so if you want to have 6-pack abs, aim to achieve some muscle definition within 6 months or if you would like to lose 2 stone, make sure that the timeframe that you set yourself is achievable. If you don’t know what your targets are, no personal trainer will be able to help you.

  1. Remember Cardio

So you want to get 6-pack abs, bulging biceps, and strong legs? You can’t get those things by just lifting weights. You must remember that while you’re working out, you should fit in a good amount of cardio.

If you’re already carrying excess weight, you need to make sure that you burn off the fat by doing cardio combined with resistance training and the muscle will start to show through while the fat gets burned away properly.

  1. Use A Visual Inspiration

It is very helpful to have a visual inspiration to keep you motivated to lose weight. Try performing a Google image search to find photos of people who have a body shape and size similar to your own ideals.

Print out the image or images and display these where you will see them all the time, for example near your work desk, on your car dashboard or on the fridge. This will ensure that you have a visual goal that will keep you motivated every single day!

Next Steps

Follow these easy 10 Fitness Tips For Beginners and you’ll be on your way to a great new you!

If you’re looking for a fitness program to try, take a look at any of the programs available here, or to take a test drive, click the picture below and sign up for my free guide.

 

Burn Fat, Get Lean, Get Fit Guide

Free 10 Day Guide To A Better you!

If you enjoyed 10 Fitness Tips For Beginners please consider sharing it with others.

mother's day

Mother’s Day: A DAY? WHAT WAS THAT?

Happy post Mother’s Day!

The best part of my life is being a Mom! Without a doubt… owner, operator, coach, trainer, motivator, doctor… there isn’t a title I could live without except, MOM. That is the most important title I have and the one I love more than any other.

Yesterday, Mother’s Day 2017. Oh the build up… the hype, the sales, the promises, the cards, the flowers, the breakfast, lunch, dinners and more! An amazing day… WHAT, A DAY??

A DAY?? THAT’S ALL WE GET? ONE FREAKING DAY?

Presidents get a day and there’s only been 45 of them.
July 4th gets a day.

Teachers get a week and they only play teacher for 8 hours a day with weekends, holidays and summers off.

Mother’s Day should be a month long celebration, with a massive one week build up and a day that every mom get’s everything they want for free.

Think… Thanksgiving, or Christmas. Massive build up for one day.

Don’t Mother’s deserve the same?

OK… rant over. I actually have some stuff to talk about here…

Mother’s Day can be a tough one for a lot of women. A lot of us spend some of the day reflecting on the moms that we’ve lost. (Especially if they were gone too soon).

I lost my Mom on my 20th birthday. Yes, actually on my 20th birthday.

There are so many things that happen daily, that I wish my Mom was here for. She never got to see me be a mom… I think she’d like what she would see though. There is a whole lot of her in my ‘mothering’.

My Mom passed early because of poor health. It has been a driver for me for the last 20+ years.

Your family wants to celebrate a lot of Mother’s Days with your.

Carrying 20 extra pounds increases your health risks – that is just science. Risky behaviors do the same.

Your family wants you around for a long time, trust me.

You want to be here for them.

Make that a part of your WHY to be healthy and stay healthy.

It’s not a punishment to be disciplined with your eating and exercise. It’s just what you do to maintain good health and longevity.

mother's day

Making sure you have lots of Mother’s Day celebrations ahead is pretty easy…

Do you even have a routine or just make things up as you go along?  Winging it…that’s where things go sideways. You can’t have a goal without a plan.

Life is crazy right?!

Things change daily, kids get sick from school, family issues happen, work is chaos, car breaks down, you get injured…etc etc etc…so how do you plan around that?

You have systems in place that allow flexibility.  You can have routines in place which give you a path to follow. Almost always the best paths are the ones that other’s have walked before you showing the easier, more successful route.  Those paths and systems make for at least 80% of the results you are seeking in everything you do in life. 

Otherwise you’ll do what most people do; achieve just a small percentage of what they say they want.

mother's day healthy living

What do I mean by routines and systems?

  • scheduling priorites
  • days you are working out on
  • food prep day
  • shopping days
  • family activities
  • the time you wake up (Pro tip: get up 30 minutes earlier)
  • when bed time is roughly (Pro tip: go to bed 30 minutes earlier)
  • social activities

“But, Carrie, I don’t want to live my life out of a daily planner”.  If that’s your first thought then you are basically saying that you don’t really want to achieve the goals you claim you do. You are making it up each and every morning you will be making your choices and decisions out reaction, out of immediacy and hurry which leads to living in stress rather than within priorities, purpose, intent and time.

Everything that is successful around us was built on a system. Everyone who is successful has systems in their life making things easier, more efficient, faster and flexible.

mother's day

Need some motivation?

You might think that you don’t have the motivation to take on a healthy lifestyle change… but you do.
Give yourself more credit than that. Use whatever you need to get you started.  Look at your kids or your family, that is motivation to do better!!!
You are a role model to someone.

Plan and prepare don’t just try to wing it, it does’t work like that.

Make small changes everyday.

I have programs that pretty much fit every lifestyle, need and situation. Not knowing what to do is an excuse… the Internet is full of information. Having a plan or a system is easy… choosing the right one for you may be a little harder.

Commit to better, that’s where you start.

Take this for a test drive… It’s free and actually teaches you everything you need to know about weight loss, health improvement and success:

Subscribe to get my free, “Burn Fat, Get Fit, Get Lean Guide”.
It’s free… it teaches you how to lose weight properly, it shows you what it takes with examples and suggestions for changing your life and there is NO RISK at all.

I have two VIP spots open right now. 
They don’t last long when I announce tat they’re available, so if you are serious about weight loss and improving your health, let me know by sending me an email…. [email protected]

Why do my VIP spots close so quick? Targeted, personalized, customized plans that get you results.

People who come through my VIP plans can fully expect to cut their weight loss goal time in half.

Email me now if you are interested in losing weight, getting rid of fat, improving your health and doing it faster than you think you can with success!

If you want to know about other programs I have available:
http://carrieburrows.com/weightlossprograms/
http://carrieburrows.com/freebies/

 

Valentine’s Day Workout

Happy Valentine’s Day!!!

Valentine’s is a great day to not only show your love for others, but also for yourself. Like the experts say, you can’t love someone else unless you first love yourself.

Here is an amazing gift to give yourself… the gift of health.

Your heart will thank you.
Your muscles will thank you.
Your mind will thank you.

Your loved ones will be thankful because you will be doing what it takes to give yourself the gift of longevity…a longevity that is better experiences when you have a great quality of life!

Love you all!

Have a great Valentine’s Day Workout…on me!

 

 

Win A February Fitness Fun Pack

This Couldn’t Get Any Easier…

Hey my #FitFriend. How are you doing today?

February is the month of love and since I LOVE FITNESS, I think it’s important to share that love with you.

You can win:

  • 2lbs of my Protein Powder
  • 1 Bottle of Fat Burner
  • 1 Tub of Pre-Energy Workout Mix
  • 1 65cm Stability Ball

Here’s how to enter and it couldn’t be easier…

1) Find out how many Weight Loss / Diet Programs I offer on CarrieBurrows.com.

Here is where you find the answer: http://bit.ly/2l9PFR3

2) Complete the minimum entry on Facebook.

  • Like the giveaway post on Facebook
  • In the comments under the post, give the answer to how many programs I offer and if you could win one, which one would it be.

Doing that gets you one entry into the contest.

ENTER HERE ON FACEBOOK

Want more chances to win?

  • Tag a friend in your comment and you get two additional entries.
  • Share the giveaway post and you get 5 additional entries.
  • Share this email on Twitter (using the share link below) and you get an additional 2 entries.

That’s it… up to 10 entries to win and it couldn’t get any easier. You don’t have to buy anything at all!

I’ll announce the winner on Facebook Monday evening on my Dr. Carrie Page at 8:30 pm.

Good Luck!!!!

 

 

Health and fitness became a priority for Brett Young.

Say Hi To Mr. Brett Young

Meet Brett Young. This guy is awesome!Health and fitness became a priority for Brett Young.
I’ve known Brett for a few years now. It all started back when I was active on the Walt Disney World Mom’s Panel and doing a lot of promotion of two of my passions at the time…Disney and running.

Brett and I first connected on-line through our mutual interests of Disney and running but most of all, health and fitness in 2011. Brett had already begun a transformation, but the Brett I met then, is not the Brett we all see now!

CAN YOU SEE THE DIFFERENCE!!

Brett made a choice…and amazing choice it was. This was Brett 9 years ago when he made that choice. It was a very simple choice. In his own words;

“9 years ago, today, I made a bet with myself. Change something. Do something. Anything. Why? I was sick and tired of being sick and tired. Tired of walking up stairs and having to stop to catch my breath. Sick of having to keep adding notches to my belt. Tired of buying big graphic shirts so that I could camouflage what was underneath.”

I’ve watched Brett’s journey both online and in person. I was at a running expo and I heard a voice ask, “Carrie Burrows?” It was Brett and we were finally meeting in person!2000 people at a RunDisney Expo, a 1200 mile journey to run 26.2 miles and 2 Canadians are able to meet in real life. What are the chances of that!!

I’ve even had the pleasure to run with him. #JustKeepRunning

Brett is an absolute inspiration. 9 years ago when he made that bet with himself it didn’t matter to him it might take time to make his transformation…what mattered to him was the end results and to Brett, those results never end. He knows that it was lifestyle choices that he was giving up 9 years ago and that it is lifestyle choices that he still enjoys…just different ones.

Now Brett enjoys the lifestyle choices that come with a love of health and fitness. The choices that allow for greater longevity and more enjoyment.

What he has done is nothing extraordinary. It was lots of little changes that made a BIG difference. Once again in his words;

“Change something. Move forward. Walk the perimeter of a gym. Now jog. Now run. Move forward. Eat different. Eat fuel. Eat balanced. Move forward. Get injured. Deal with it. Move on. Move forward. Challenge yourself. Get scared. Train harder. Run a half marathon. Get less scared. Sign up for a full marathon. Get scared. Train harder. Move forward. Get injured. Deal with it. Run a full marathon. Take it to #RunDisney. Don’t be scared. Move forward. Train harder…Be consistent. Keep training….Move forward…..one day at a time.”

How Did He Do It?

Here is the exact secret to Brett’s transformational journey.

  • He ate the right foods to fuel his body.
  • He exercised.
  • He said good-bye to old negative habits.
  • He embraced a new healthy lifestyle.
  • He kept (keeps) going.

Was every step of the journey positive and perfect? No. Not at all. But when he stumbled, he got up, dusted himself off and picked up where he left off.

He never quit. He didn’t fail.

I am so proud of you Mr. Brett Young! You are a true inspiration!!!

Health and fitness changes are what has made Brett into who he is now.
To learn more about Brett, follow him on Instagram and Twitter.

Here are links to the pictures used:
https://www.instagram.com/p/BPWTa-TAord/
https://www.instagram.com/p/BPfLvvkgNHm/

FULL DISCLOSURE: Brett is not a client of mine and he didn’t use any of my services to reach his goals. He did what you can do. He made a decision to change.

To learn more about your health and fitness option, visit the resources available on my site by clicking on the “Resources” tab above or here: http://carrieburrows.com/weightlossprograms/

 

Gifts, Food, A Challenge And More!

Whoa…the home stretch to Christmas! Is it really the most wonderful time of the year or is it the busiest time of the year? Let me know what you think…wonderful or busy?

Let’s get right into this post which I’ve divided into 4 parts…

1) HEALTHY YUMMY RECIPE

Last week I shared a recipe on Facebook for super healthy and easy Snowball Christmas Cookies. The traditional recipe is so good but so horrible for your insulin levels. This recipe is much friendlier:
Healthy Snowball Recipe
Video
https://www.facebook.com/iamcarrieburrows/videos/10153915590302003/

Recipe

  • 2 Cups Peanut Butter
  • 2 Cups of Rice Krispies (Gluten Free)
  • 1 + 1/2 Cup of Sweetener (Splenda) – divided
  • Unsweetened Shredded Coconut
  • 1/8 Warm Water

Combine

  • PB, RK and 1C Sweetener in a bowl.
  • Form into balls and chill until hard.
  • Using blender, blend 1/2 Sweetener on high speed to create powdered sweetener and add warm water 1 tablespoon at a time for desired consistency or a thin glaze.
  • Roll chilled balls in glaze and then in coconut.

2) Last Minute Gift Ideas For The Fitness Fan

Here’s a blog post I did with a bunch of ideas for the fitness fan on your list…or something you may just want to give to someone so they know what to get for you. All of these are from Amazon which is great for descriptions, comparison products and convenience.

They might not get delivered in time, so use the list as an ‘idea’ to take to your own favorite shopping store.

Click Here -> 18 Gift Ideas For Every Budget 
Amazon Weight Set Gift Idea

3) Download my FREE 7 Day AB BLAST Challenge

Are you concerned at all about weight gain or an increase in belly fat lately? Let’s face it…this is not the most ‘waistline’ friendly time of the year.

Fix it fast with my 7 Day AB BLAST Challenge.  This is a FREE EASY TO FOLLOW 7 DAY ACTION PLAN that will get you a flatter, stronger, toned waistline in record time!

Yes, you can do it over the holiday season and use it as a jump start to 2017!

Click Here To Download For Free:
https://mba.mybreakthroughacademy.com/abblast
7 Day AB BLAST Challenge from Dr Carrie Burrows

4) Chocolate Protein In CANADA!

Canadian Chocolate Protein
You asked for it…you’ve got it! Yes, the same manufacturer that is supplying our Canadian Fit Friends with Vanilla Protein is now also providing our chocolate protein.
I’ve added a new page to my website dedicated to Canadian orders of protein, in Canadian funds, with Canadian shipping!!

You can find it at:  http://carrieburrows.com/canadian-protein-order/

That’s it for today!!


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