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

Exercise Makes Kids’ Brains More Efficient

Exercise Makes Kids’ Brains More Efficient

Science Photo Library/Corbis

There’s plenty of evidence that suggests that children who are more physically active do better in school. But what’s contributing to the boost in brain power?

In a study, published in thejournal Frontiers in Human Neuroscience, researchers led by Laura Chaddock-Heyman, a research associate in psychology at the University of Illinois at Urbana-Champaign, report that children who are more fit have more white matter in their brains than those who aren’t as fit. The areas of the brain where more white matter was observed are important for attention and memory, and are critical for linking different parts of the brain together.

The study is the first to find a connection between exercise and white matter in children. Previous studies focused on specific structures of the brain, such as the hippocampus, which is involved in memory, and how exercise affected their size and volume. In the current study, however, Chaddock-Heyman and her colleagues show that the improved fitness that comes with exercise may lead to other beneficial changes in the brain as well, such as improving the way signals are sent around the brain via the white matter.

But whether the bulkier white matter actually translates into higher IQ or better school grades isn’t clear yet. Chaddock-Heyman says the study did not track the students’ cognitive abilities, though previous, smaller studies have linked white matter to better math scores, for example. “It’s possible that white matter differences as a function of fitness are driving the cognitive differences we see in the brain,” she says. “But that that’s speculation at this point.”

What the results do show, however, is that physical activity may be an important part of keeping children’s brains active and open to learning. Physical education class and recess may be just as important to doing well in school as time spent in a classroom. “We are hoping our work encourages more support of physically active lifestyles,” says Chaddock-Heyman. She and her colleagues are continuing their work with a five year trial in which children are randomly assigned to an aerobic fitness program or not, so their white matter changes and their academic performance can be tracked.

“More schools are contributing to our more sedentary lifestyle by eliminating or reducing physical activity during the school day,” says Chaddock-Heyman, “and we know that aerobic fitness is related to the size of brain structures as well as their function”


Posted from

Alison Park – @alisonparkny


Cookie Time!


Healthy Cookie Day!


Middle of the week, you can almost see the weekend!

These are great healthy treats for you and the kids. This is a great time to get them to help you out in the kitchen to make a few awesome snacks that you can add to the lunch box list.

Living a healthy lifestyle is not as hard as you think it is. So many people think that eating healthy = deprivation —- not true at all!!  

Here are a few sweet treats to beat some of those negative thoughts.


3 Ingredient -Sugar Free, gluten free (and healthy) peanut butter cookies:

*1/2 cup of peanut butter or almond butter (crunchy or smooth)

*4 tbsp of mashed banana 

*1/4-1/8 tsp of nutmeg (optional)

*splash of vanilla

*1/8 tsp of salt

Preheat over to 350 degrees.

Blend all of the ingredients then place on a cookie sheet and bake for 10min.

Let cool for 5min




  Oatmeal Cookies

1+1/2 cups of oats

2- ripe bananas

Options (pick one)   raisins / cranberries/ craisins

Optional” dash of cinnamon, nutmeg, allspice

choice of chopped nuts (walnuts, almonds, pistaschios)

Mix all ingredients and drop cookie size amounts on your baking sheet.

Bake for 15-20 min at 350. Cool and enjoy.




Applesauce Cookies:

3 ripe bananas mashed

1/3 cup unsweetened applesauce

2 cups of oats

1/4-1/2 cup raisins or chopped nuts (optional)

1 tsp vanilla

dash of cinnamon/nutmeg (optional)

Mix all of the ingredients and bake at 350 degrees for 15-20min.




You don’t need decadent, ooey gooey cookies to satisfy your sweet tooth.

Change your mind about what is delicious and you will love how your body changes!



If you have any healthy recipes you love, please share them.  

A strong back =’s a strong runner

This workout will make you run faster.

BLOG-HEADERS_CARRIEwoman runnAs runners we’re always chasing a better run time. But what are the secrets, tricks or tactics that the fast runners have? Is it a stronger core or a flexibility program or stronger legs that power us through a long run? The answer; all of the above.

Runners need a strong, balanced body from head to toe. While you just want to run (I hear you!) you’re probably not keen on counting sets and reps or following another schedule. When it come down to it, you know your running training schedule and you like it.

One neglected area that doesn’t get any attention unless it is sore is the lower back. We have all felt a tight or strained lower back pain and it’s the pain that you pray will go away. You start making deals with the running Gods. “Please let me wake up pain free” , “I promise I will start stretching after my runs”. A healthy back is just as important as fit legs. If your back isn’t strong you will fatigue faster on your runs; really it’s true. On the flipside a neglected lower back will put strain on our hamstrings, hips and ankles.

Prevention is Key
Here are a few tips and reminders to prevent lower back pain.

Sit during your day job? Then get up as much as possible. Walk to your colleague’s desk, get up for that glass of water. When doing heavy lifting always be aware of your form, bending at the knees, not at the back.

Have your shoes properly fitted. If you’re clocking significant mileage, then change your shoes more frequently. In addition, having a gait analysis may help determine if you should consider orthotics.

Loosen up tight muscle by foam rolling your back, hamstrings and glutes.

Incorporating a strength conditioning routine to your running is essential to be able to #RunStrong. Add in this lower back training on your shorter run or cross-training days. You are doing cross training, right? If not, these exercises will help.

Lower Back Workout

Perform 3-5 sets of 15-20 reps twice a week.

1 )Back extension: On the floor or on a stability ball
2 )Airplane: On your hands and knees, lift opposite arm & opposite leg
3) Swimmer: Lie face down and lift right arm with left leg. Alternate with your left arm and right leg and repeat.
4) Plank / Side Plank
5 )Bridge: Lie face up; lift and hold your glutes off the floor; lower onto the floor and repeat.
6) Superman: Lie face down; lift both arms and legs off of the floor and hold for 15-30 seconds; release and repeat.


Here is the link to the article published at iRun.


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