Category Archives: General

10 Weight Loss Tips & Tricks From -30lbs Heather

Here is a great blog post read it  from Heather @tjzmommy  / www.tjzmommy.blogspot.ca

She is down over 30lbs!!!!!!!

Im so proud of her and thrilled to be a part of her journey!

Give this a read and give Heather some love and congratulate her!!! I hope some of these tips will motivate you to get started!!


My hard work is really paying off! Finally after “unbundling” from the cold winter, the 30lbs I’ve lost since January 5th, is being recognized by my co-workers and friends!

Losing weight is a struggle and I’ve battled for most of my life. I know that I’m not alone when I share that there are times that I’ve wanted to hide, not go out or even go to social events because I hated how I looked. There were times when I bought clothes far to big so that I could surround myself in fabric to cover a body that didn’t even feel like my own. I’ve also bought clothes far too small, in the hopes that they might fit or just so I could shop in “regular” stores. I’ve taken only selfies during the times when I wouldn’t let a full length photo be posted online and I’m still trying to let go of my tight hold over every photo that’s taken by my family.

A BIG step is sharing a full body photo!

With so many incredibly motivating compliments coming my way, it always leads to the questions…”how are you doing it?”, “what are your diet secrets?” I love to share the tips and tricks that have helped ME reach my goals and keep on track. Here are my 10 favourites to share with you to slowly lose weight and stay much healthier!

1. Find a protein powder and bar you love: I love Carrie Burrow’s protein powder that tastes like a vanilla milkshake! She even provides recipes to make a peanut butter, iced coffee and chocolate version! I also usually have a low carb, high fibre, high protein, Simply Protein barfor breakfast most mornings. These bars are sold online or even in a combo box at Costco.

2. Drink more water: I drink between 3-4L of water each and every day. The more you drink, the more you crave and I literally don’t go anywhere without my special water bottles. My trick…get a bottle with a straw. For some reason, I drink far more water from my straw tumbler from Indigo, than the other millions of bottles I have in the cupboard.

3. No Alcohol: It’s been tough, but not as hard as I thought it would be. While I stick to water or soda when I’m out for dinner, I have learned to love soda and a small glass of wine for special occasions. I also had a chance to try alcohol-free, carb-free Premium Near Beer wine and spirits and I know that mixed with soda or even Sprite Zero, these will be my go-to choices while I’m pool and lake-side this summer.

4. Build a Community of Support: I’ve been blessed to have an incredible online coach in Carrie Burrows (sign up for her newsletter here). She checks in, provides tips and motivation and cheers me on in all that I’ve have accomplished. Included in this Facebook group are friends who are also on the same weight loss journey. We share recipes and even the struggles on tough days. I know that having these amazing people in my corner has really helped encourage me and kept me on track. Find a group of friends or strangers looking to accomplish the same goal and create a group online…it might make the same difference in your life!

5. Track Your Food: I’ve been paying for Weight Watchers online for awhile now, not because I’m closely following their program, but for their amazing app. It’s so easy use the tracker and be accountable for every morsel that goes in your mouth. Kids didn’t eat their full bowl of pasta? Don’t automatically eat it! Instead, think about whether it’s worth it enough to track it and count it in your daily calories. Most of the time, it’s not.

6.Save Money to Shop: One of the best things about losing weight is shopping for new clothes. Shopping for clothes becomes fun and enjoyable, rather than something that sends you into an emotional tailspin. Buying new clothes that look and feel fabulous is the best incentive to KEEP GOING and NOT GIVE UP! So, keep shopping (like I did in Niagara), you have my permission to celebrate your hard work!

7.  Don’t Cheat: I don’t cheat on weekends anymore. It was creating a cycle of losing and gaining each week and I didn’t see the results of my hard work. Make a committment to treat all days ending in “y”, the same. I know you will get off the roller coaster and actually keep losing weight!

8. Move More: I don’t workout and I know that this is the last piece of the puzzle that I need to focus on…but I AM moving more. I bought some small weights, a skipping rope, workout pants and new running shoes to inspire me to do some small things each day. I’ve even started to jog a bit to the park and around the block to get my heart rate up! Just doing some sit ups, push ups, squats and lifting some weights can get you started on the right path.

9. Get the Whole Family Involved: Get rid of the chips, chocolate, pop and fill the fridge with fresh fruits, different veggies and try new recipes for family dinners. Be more active together, walk instead of drive to the local stores, bring snacks into the movies and support each other eating good-for-you foods. Your good healthy eating habits will be contagious for the kids and maybe even your hubby (Paul’s working on it)!

10. Read Food Labels: Watching carbs has taught me so much about food. Nuts have carbs, as do fruits and even veggies. Healthy and low fat foods that you might be eating, as actually really high in carbs. Keeping your carbs to a minimum means you have to read ALL labels. That chicken you are putting on the BBQ for a hit of high protein is covered in a sauce or marinade full of sugar (aka carbs). Once you are aware of what foods to avoid, it makes it much easier to make healthy choices. Now that I’ve accomplished my main goal of losing 30lbs (with 10 more to hit my long term goal), I can introduce some healthier lower carb snacks, in the appropriate portions. I really like the chocolate Weight Watchers granola bites (only 1 point each) and Pepperidge Farms snack cracker chips. Just remember to keep to serving suggestions and have only once in a while.

I’ve completely changed my life (thanks again to a very smart Carrie Burrows) and transformed my eating habits for good! I hope that these tips that worked for me, help you reach your goals! What are you waiting for?

Visit Heather’s Blog www.tjzmommy.blogspot.ca
You can find Heather on Twitter @tjzmommy

I Have a Super Power

Yeah right…super power?! “That Carrie Burrows has had one too many kale smoothies and her brain is all frazzled talking about having a super power.”Supergirl

It’s true, I have a super power. This has nothing to do with black magic or anything mystical. This super power has been developed over years of training. It’s honestly come natural to me, but I have also strengthened it to a remarkable level through observation and conversation. Remarkable level? Yes, a remarkable level.

Are you ready for me to reveal my super power…is the suspense killing you?

I can predict your future…yup, I can. That’s my super power.

No, not a Long Island Medium or look into my crystal ball prediction but I can predict your future weight loss, or lack thereof… boom.

I can see people from across the room and tell you what their food vices are. When I meet you, within seconds I can predict if you will be successful with your weight loss. Yes, within seconds.

I have not been given some magical powers by fairies or unicorns…my skill has been developed because I have worked with THOUSANDS of people.

In seconds I can have you sized up by the words you use, by the way you sit, by the way you carry yourself. My predictions are 100% accurate – my over/under numbers are insane! This skill has taken years to perfect and I don’t take this power lightly.

I wish I had real pixie dust and could get you all to your goal weight in the blink of an eye but sadly I can’t. What I can do is answer your questions and get you on the RIGHT path to weight loss.

5 ‘Tells’ You Make

A great poker player looks for his opponents tells. Those little actions, movements, mannerisms that let the pro know what his opponent has in their hand.

People that will fail at weight loss have tells as well. Here are 5.

  1. You justify bad nutrition choices because of emotions.
  2. You think all calories are the same.
  3. You swear by the latest fad, pill, potion or lotion.
  4. You lack self-control.
  5. You don’t know how to read a food label.

There are many, many more but you get the picture.

11 Ways To Run Faster

Get Faster Now!!!!!

One thing that I have learned over my years of running is everyone has their own way of doing things. Talk to twelve different runners and you will get twelve different answers to whatever question you are asking. Running is an individual sport. What works for one person might not work for you and a runner will go down fighting to stand by their point, method, or results. Running is you vs you.

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By Carrie  Burrows

One common thread amongst runners is the desire for speed. We are always chasing a faster time (Ha, see what I did there?) A faster minute mile, getting that coveted PR, feeling stronger at the end of today’s run compared to yesterdays; you have to want it to get it. Let’s be clear, to be faster you need to do the work. There is no state of the art gear or magical compression applied wherever that will turn you into Speedy Gonzales. I’ve put together a list of ways to improve your speed. But I will say that you should try different methods, try it all and evaluate what works for you. You can’t become The Flash overnight but if you put these 11 strategies into action and you’re on your way to becoming the Flash in Training (FIT).

“If you want to run fast…you have to run fast”

1. Run More

Put in more kilometres to see better results. Sorry, that’s just the facts: to run quickly, run more. (But not too much, it’s trial and error). Still: lace up those shoes.

2. Hill Repeats

Up, down, up, down – gotta do them, that’s how a runner gets strong. And you have to be strong to be fast.

3. Strength Training

Your muscles need to be strong and balanced. And hills, alone, aren’t enough. Hit the weights, friend. Also: strong leg muscles will keep you from breaking down at the end of your race.

4. Stretching & Recovery

You can’t perform when you are aching. Foam roller is you new BFF. Put the time in post-run, and your body will be thanking you on your next one.

5. Tempo Runs

Translation: comfortably hard runs.

6. Speed Workouts/Track Workouts

Translation: uncomfortable hard runs. Sometimes it’s good to get out of our comfort zone and, besides, you don’t know how fast you are until you try.

7. Intervals

Run fast for awhile, then run slow for awhile, and keep mixing it up. You may run 1K at a jog pace and then 1K at your half marathon pace, then jog again for a kilometre, then break out your 5K pace. There’s lots of ways to do this, but one thing is always the same: you can’t just do the same lazy circle around your neighbourhood. You need to pick up the pace.

8. Compete Often

You need to have something that you are training for and something to measure your training against. The more you race, the more you pay attention to your finishing times, the faster you’ll get. We swear.

9. Embrace The Suck – time to toughen up

The one who can tolerate pain longer is the won who will win.

10. Running Rewards Those Who Are Consistent

Set up a training schedule and follow it, and include intervals, speed work and hills on that schedule.

11. Train with A Group

Run with other runners who are faster. Doing this will  encourage you and hold you accountable. Running with faster runners is the best way to get faster yourself.

 

http://www.irun.ca/blog/index.php/how-to-get-faster-for-your-next-race/

National Honesty Day

So this is a “thing” thanks Facebook for keeping me up to date!

So here is my “Let’s get honest” post.

Gut Check Time.

How much is patting you on the back vs kicking you in the butt helping?

I want to encourage you – I want to help you face your fears.
It’s a disservice by not being hard on you.
Let’s be honest, you’re expecting more than what you put into it.
If you want results you have to work hard…set yourself to another, a higher standard.
Yes you are going to have to sacrifice, face fears but its worth it.
Be honest with yourself. What is your strategy?
Fail to plan…plan to fail?
We all want the “Do less and get more”  -that is not how the world works!
What are you prepared to do to see results?
Stop being mediocre, stop treading water.
If I moved in with you for 10 days I guarantee your life would change.
Get serious today.
Be hot or be cold – don’t be in between…its painful.
“I care” and “atta girl / atta boy” is ok, but most of the time you can do better.
This is your wake up call!!!
Stop wasting time.
Stop making excuses.
Distractions of life happen and they wont ever stop, but if you give up, that’s on you.
I want you to decide to be great – you have been around long enough to know what to do – make it happen
Decide to be great NOW.

Suck it up buttercup. Fight the weight loss battle and win!

15 Light & Healthy Salad Recipes

Spring is here, which usually means less comfort foods and more crave-worthy salads.But salads can often have more calories than you think! Here is a roundup of my favorite 15 Light and Healthy Salads that are far from boring!

Asparagus Egg and Bacon Salad with Dijon Viniagrette – I love the combination of this simple salad of asparagus, hard boiled egg and bacon tossed with a Dijon vinaigrette – it has Spring written all over it!

 

Grilled Shrimp Avocado Fennel and Orange Salad – Grilled shrimp, slices of avocado, shaved fennel and oranges are served over baby kale and mixed greens then topped with a citrus vinaigrette.

Sea Scallops Arugula and Beet Salad – This salad is restaurant quality! Sweet yellow beets, arugula, goat cheese and sauteed scallops tossed with a honey vinaigrette. Quick and easy!
Grilled Shrimp and Watermelon Salad is one of my FAVORITES! Chopped romaine tossed with sweet, juicy watermelon, grilled shrimp and goat cheese and a golden balsamic vinaigrette.
Lentil Salad is a healthy, vegan salad packed with fiber and protein.  The perfect salad to make for lunch or enjoy at the beach or picnic…
Italian Tuna and Brown Rice Salad is inexpensive and perfect to make ahead for lunch for the week. To make it quicker, I buy frozen brown rice from Trader Joe’s, it’s delish!
Marinated chunks of grilled chicken breast served over a bed of lettuce with feta and fresh diced vegetables make this Mediterranean Chicken Kabab Salad delicious…
Italian Antipasto Salad requires no cooking, which makes it perfect to whip up or pack for lunch…
Coconut Chicken Salad with Warm Honey Mustard is of my most popular salads here onSkinnytaste! And it’s no wonder why with warm oven-fried coconut chicken over a bed of baby greens, cucumber, tomato, shredded carrots topped with a warm honey mustard vinaigrette…
As a main course salad, this Mexican Shrimp Cobb Salad would be more than enough for six people or if you are bringing it to a party where it will be eaten as a side, this would certainly serve a lot more…
Arugula Salmon Salad with Capers and Shaved Parmesab – My favorite way to use up leftover salmon!! Loaded with healthy fats.
Vietnamese Shaking Beef if beef is what you crave, this delicious salad is for you!
Two Bean Fiesta Salad is perfect for lunch, Meatless Mondays, or even as a side dish with grilled steak, shrimp or chicken…

 

Strawberry and Gorgonzola Salad with Poppy Seed Dressing tossed with slivered almonds, this salad is delicious on it’s own or perfect as a side for grilled chicken or shrimp.
Steak and Caramelized Onions with Arugula and Quinoa Penne – I’m a sucker for a good steak salad, and this one is AWESOME!
Original Post http: www.skinnytaste.com

 

Meb For Mortals – Book Review

“Meb For Mortals: How to Run, Eat, And Think like a Marathon Champion.”

I had the honor to get an advanced copy of Meb for Mortals and to say I was thrilled is an understatement! My inner running nerd geeked out.

Oh how I would love to run like Meb Keflezighi. I would even settle for having 1/10th of his speed. My hope in reading this book was that I would have better insight into being a better runner. I want to know this Boston Marathon winners secrets…there has to be secrets, right?!

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Tell me more than it’s just DNA/genetics that has made Meb a running icon. My hopes in reading this book that the curtains would be pulled back to reveal the strategies on how to be the runner I want to be. Meb for Mortals, did not disappoint. There are personal stories of the ups and downs.

There are behind the scenes as to what Meb does daily. Personal reflections of experiences that show that Meb is just a meer mortal like the rest of us.

“I wrote this book for all runners eager to learn how to most effectively improve and enjoy their running.”

I read everything I can get my hands on when it comes to running. I am not an effortless runner. On good days, I feel like a baby elephant trying to run. Throughout this book, Meb gives practical advice. He doesn’t just talk about what every “expert” talks about. He gives the real “what’s” and “why’s” of how to improve. I think that’s what we all strive for.

We all want to be better. We want to get to that point that each race is a race for improvement.

3 Keys to Success in Running according to Meb…

  1. Good goals
  2. Commitment
  3. Hard work

Think about it. Have you set good, progressive running goals? Or have you shot out of the gate registered for a marathon not really understanding what is involved?

Has your commitment been there for your training?

Meb quotable:

“Situations requiring a decision that will affect your progress come up all the time: when you run, whom you run with, where you run; what you eat, when you eat, how much you eat; how much you sleep; even how you sit at work. Being a committed runner means being aware of these situations and more often than not making a good choice.”

Hard work…where to begin. Do you have a training plan? Do you follow it? <<<< BIG QUESTION!

“Your decisions affect your progress”

Let that one sit with you for a sec. If you don’t do the work, you don’t get the results.

“Be a student of the sport”

Yes!!! I’m on track Meb (get it…on track…see what I did there?! #runnersjoke)

You’ll find chapters dedicated to stretching, strength training, nutrition. In each of these chapters are personal stories, reflections from races, insights from a top-level athlete and conversations he has with his family.

I know I can be a better runner if I am more diligent with stretching. Meb gives a series of stretches along with how it has helped him year after year.

“Stretching after a run is a time to reflect on the work I just did.”

“…taking 10 minutes a day to become a faster, more efficient more injury resistant runner sounds like a pretty good investment to me”

Duly noted Meb, and I will use that time now for both benefits!

{Fun Fact} Meb is the first man to win the Boston Marathon wearing compression socks.,

Nutrition…As a nutritionist and trainer this chapter had me intrigued and hooked at the first sentence. Meb is honest throughout the entire book. He shares that he noticed his metabolism slow down when he hit 34/35 years old. Welcome to the team friend, welcome to the team!

Meb watches what he eats. YES he does. You would think, uber runner, perfect genetics he can eat whatever he wants…not the case. 

“We have to set aside that idea of “I run so much, I should eat whatever I want” if we want to do every- thing possible to meet our goals.” preach Meb, preach!!

Here is more Meb insight:

“I don’t agree with the idea that you should gorge yourself the night before a marathon. That one meal isn’t going to be what determines whether you run strong to the finish. Eating too much could lead to stomach issues or pit stops the next morning, as well as interfere with your sleep. You should feel full but not bloated after your dinner the night before a marathon.”

Thanks for putting that in print Meb and hopefully put an end to this carb loading nonsense that is so 1970’s.

{Another Fun Fact} Meb and I share something in common (really)…

we both have a crazy sweet tooth. We both apply the principle of out of sight out of mind. If it’s not in the house to tempt me, then I wont give in to it!

Strength training is another key component to Meb’s success. He details a set of strength training moves that every runner should adopt into their training program. I get this question all of the time from runners, “Why do I need to strength train?” Meb answers it perfectly.

“You’ll run faster and feel better doing so because your muscles will work in sync as they’re meant to.”

I’m using that line from here on out, thanks Meb, well said!

Meb for Mortals is a great read for all runners. The stories he shares is what makes this not only inspiring but motivational for all of us who want to be better runners.

Meb knows running. Read this book and I guarantee you will come away with insight on how to make your runs better.

“Not every race you run is going to be a home run. But every race, good or bad, can be a learning experience. Do an assessment after each race. Wait at least until later that day, when the emotions of the moment have lessened. Ask yourself, “Did I give
100 percent? Did I run up to my ability on that day?” If so, hold your head high. What more could you ask of yourself?”

Commit to being better and watch change happen!

Want to learn more about Meb? Here is a great article about him from Runners World
http://www.runnersworld.com/tag/meb-keflezighi

Go and get this book!!
http://www.amazon.com/Meb-For-Mortals-Champion-Marathoner/dp/1623365473

 

 

 

 

 

 

 

They’re Not Afraid to Say It: ‘Fat Yoga’

Ms. Ipox does not answer yes. Instead, she said, “I make them say it: Say, ‘Is this Fat Yoga?’ ”

That’s the proper name of the studio, and one that many people struggle to spit out. One caller, typical of others, refused to respond directly, instead replying, “Well, how do I know you’re fat?”

“People think ‘fat’ means slovenly, uncontrolled, dirty or lazy,” Ms. Ipox said. “It doesn’t.”

In addition to the fact that the word fat feels fraught, it’s not usually paired with yoga. Yoga conjures stringy, bendy, barely clothed bodies — not soft, round ones. But that’s the stereotype that specialized classes and studios, like Fat Yoga, around the country are trying to combat in an effort to reclaim the practice for people of all body types.

In New York, there’s MegaYoga, Buddha Body Yoga and Yoga for Abundant Bodies. There’s Curvy Yoga in Nashville, HeavyWeight Yoga in Austin, Tex., and Big Yoga in Buckingham, Va., among others.

“I’m more interested in working with the large bodies,” Mr. Hayes said.CreditBrian Harkin for The New York Times

“Many fat people have had terrible experiences at a regular studio, where the teacher assumes they’re a beginner, is unwilling to touch them or is condescending and sees them through their own prejudice,” said Ragen Chastain, a writer in Los Angeles who blogs at danceswithfat.org.

She said she applauds the honest labeling of these specialized studios.

“If you sell bubble gum, you want a sign that says you sell bubble gum,” Ms. Chastain said. “These names say, ‘fat yoga here.’ If you’re fat and want to do yoga, go here.”

The language is not incidental; it is no mere marketing gimmick meant to set people whispering.

“I wanted something that was unapologetically and enthusiastically voluptuous, and not as p.c. as ‘Yoga for people who have pleasing curves,’ ” said Megan Stancill, who teaches a class called MegaYoga at studios in New York. “People pussyfoot around saying it, and I wanted to make it really clear who this was for. It’s for people who are large.”

Not everyone buys into yoga’s new linguistics.

“Words are tricky,” said Tracy Weber, who holds a class called Yoga for Round Bodies at her Seattle studio. “ ‘Fat’ may be an empowering word to someone, but for me it’s a word that made me feel less than. If someone puts that word to me, I feel bad.”

But most of these instructors have a similar intent: to associate yoga with images that transcend the Instagramification of perfectly fit people in the King Pigeon pose, so that it feels accessible to all.

“It’s been said that yoga in America is miles wide but only an inch deep,” said Abby Lentz, who owns HeavyWeight Yoga. “But it’s spreading to places that it’s never been before, and that includes people who thought, ‘The only way I’m going to be able to do this is if I lose weight first.’ ”

Mr. Hayes leading a yoga class. CreditBrian Harkin for The New York Times

Instructors of yoga aimed for large people customize the practice for their clientele. In yoga, unlike other workouts like running or Zumba, it is necessary to adapt your practice to your body size — something some teachers don’t know how to do, said Amber Karnes, who teaches Body Positive Yoga in Charlottesville, Va.

Jayvin Jordan-Green, 28, a student at Fat Yoga, found the studio by Googling “fat yoga,” he said. He wanted a place to practice where the teacher wouldn’t assume he was going through the flow to lose weight.

“I’ve had teachers who said, ‘This is going to help you stay thin,’ or ‘This is going to get rid of this unwanted roll here if we keep practicing,’ he said. “It’s like, ‘Maybe I like that roll, maybe the people I date like that roll.’ I had a lot of teachers treat me like I’m their special project. They’ll say, ‘I’m going to make you the buffest person.’ They see me as the ‘after’ picture, when I don’t want to be the ‘after’ picture.”

Some purveyors are adamant about exclusivity. Michael Hayes, who owns Buddha Body Yoga in New York, refuses to let smaller people take his classes; if you’re too skinny, you are shut out.

“Am I excluding small people for larger people?” he said. “The answer would be yes. There are lots of studios for people who are smaller.”

At his studio, he once refused three tiny women who wanted to take a class.

“People who are slender aren’t happy about it,” he said of his policy. “The shock, annoyance and pissed-off-ness is really profound. But I’m more interested in working with the large bodies.”

But other yogis are more flexible. Ms. Ipox of Fat Yoga said the point is to welcome people of all sizes. She said potential students often ask, “Am I fat enough?”

“I had to find a way to say to someone, ‘You’re plenty fat’ or ‘It’s O.K., you’re fat,’ ” she said. “The script is completely flipped. A lot of people wouldn’t call themselves fat anywhere but Fat Yoga, where being called fat is a good thing.”

What are your thoughts? Leave a comment below.