Rethink "Diet"

As soon as I mention I lost 7 inches in 3 weeks, first question every woman has been asking me "What diet are you on?"Well, simply put, it's not a diet: it's just being a healthy, clean eater.
Luckily for me, this new plan works perfect for two reasons:
1. Overeating and waiting to eat one or two big meals a day makes me sick to my stomach. 5 small meals is perfect for my stomach.
2. Eating unhealthy, rich and cream dishes makes me sick to my stomach! Clean and simple eating has made my stomach much more happy with me.

So, simple enough, here's my plan.
1. Eat 4-5 meals a day, consisting of 200-300 calories.
2. NEVER workout on an empty stomach.
3. No alcohol.
4. No dairy except yogurt
5. TONS OF WATER! No juice, but I have been having coffee (with almond milk and cinnamon of course)
6. Always having my meals ready and prepared so no excuses!!

So, my basic day looks something like this!!!

Meal 1: 1 cup almond milk, 2/3 cup blueberries, 1 tbsp protein powder (spirulina at the momento!)
Workout: 10 min skip warmup, 45 min weight training, 10-15 min stretch (the yogi in me needs this!)
Meal 2: 1 cup non-fat plain Greek yogurt, 1 cup cut up apple, 2 tbsp walnuts, 1 tsp honey ORRRRR better yet (my favorite) 1 cup Kashi go-lean crunch (SO GOOD!!!), 1 tbsp flax seeds, 1/2 cup blueberries (frozen, no sugar added), and 2/3 cup almond milk.
Meal 3: whole grain pita with sliced turkey (no additives, natural), romaine lettuce or spinach, cucumber, mushrooms, tomato, peppers, mustard, onion
Meal 4: nutrition bar, mixed nuts, apple, or something else smaller
Meal 5: grilled chicken salad with oil & balsamic vinegar: walnuts or pecans, cucumber, peppers, mushrooms, carrots, celery, cherry tomatoes...basically any veggies I have on hand OR something like grilled salmon and sweet potato or asparagus.

The "Diet"

Hey, it's Been a While...

Hey guys! I know it's been I would say way over a year by now, but I'm back... and more active than ever! Sorry I took a short time off from the world and spent the last while over in Asia- Muay Thai boxing camps, yoga retreats, surfing...you name it!
Since I returned to Calgary, Canada,  I have been focusing on a NEW sort of fitness challenge-
modeled after the expression: if you want something you've never had, you have got to be willing to do something you have never done. And what's that for me? Honestly stick to a "diet" and strict workout plan for 3 months. In order to do that I really needed to ask myself what is it that stops me from working out and sticking to the plan? For me, it's simple: I don't see the desired results. But, the problem with this is, day to day you are always changing and sometimes our eyes deceive us. So, what I have done is keep track of EVERYTHING. Once a week I do full body measurements and weight measurements. Each day, I track weight lifted, time for workout, etc. Has it helped? Absolutely! After 3 weeks in, I was convinced my biceps were huge and manly and I had to stop immediately. But, 3 weeks in a row showed 0 change in the size of my biceps. Yes, they are defining in muscle but not getting giant. Am I actually getting stronger? Yes. By recording my weights and reps, I am constantly climbing and by a lot. With a pre-existing past of knee and shoulder injuries, I am taking weight add-ons with caution but they are there all the same. Half way through week 5 and going strong except a minor incident with a roll of cookie dough this past weekend. More info and photos to come!

Young Essential Oils for Yoga- 100% Natural

Essential Health and Fitness

Wellness Consulting: Young Living Essential Oils

I have been using Young Living Essential Oils for over 12 years now in support of my health and wellness. As a Kinesiologist and personal trainer, I have experienced firsthand the positive results of these products with my own clients. I now educate others on the benefits of Young Living products.

Twelve years ago my mom, Carla Green (a physiotherapist and acupuncturist), was introduced to Young Living by Dr. Carolyn DeMarco, a medical doctor in British Columbia, who regularly prescribed these therapeutic grade Essential Oils to her patients. Since then, Carla has had stunning clinical results with her clients, so when I entered the health and wellness field it was a natural transition for me to not only incorporate them into my own practice, but also to educate others on their natural healing benefits.

These oils are of such a high purity that you can actually use them internally for a wide variety of health benefits. When comparing essential oils on the market, the words ‘for external use only’ are a major warning sign of impure oils – and if you look closely you’ll find the majority of products on the market fall into this category. With 100% pure, organic essential oils, there is no reason you should not be able to use them internally. This is why I exclusively use Young Living Essential Oils, and to date neither Carla nor I have found any other company that rigorously monitors every aspect of the production of essential oils – “From Seed To Seal” – and which takes as much pride and passion in the integrity and quality of their products.

As I know a lot of studio owners are concerned about ‘scents’ and allergies, you will be pleased to know that due to the 100% pure nature of these essential oils, they cannot cause allergic reactions. There are no synthetic chemicals present in Young Living oils, and due to the steam distillation process that Young Living uses, the protein/polypeptide molecules required to produce an allergic reaction are not present, as they are completely separated out during this process.

For further information, you can contact Adam Green through his website or respond to me through twitter/ this blog and I will connect you with him!

http://www.wellnesspurposeabundance.com/yl/adamgreen

Chrissy's Mediterranean Bell Pepper Salad

 Great new recipe by my friend Chrissy. So delicious and healthy!
Mediterranean Bell Pepper Salad

Step #1

1 cup - Couscous

1 1/4 cup - Water 

1 teaspoon - Olive oil

Boil water. Add olive oil then couscous, stir, cover, set aside and let sit.

Step #2

4 tablespoons - olive oil 

3 - Bell peppers (large) (chopped)

2 - small hot red peppers (add according to preferred spicyness level !) (Sliced into tiny slivers)

2 - Cloves of garlic (finely chopped)

1/2 - Purple onion (large) (chopped)

2 tablespoons - Cumin 

2 table spoons - Coriander 

1/2 squeeze bottle - Gourmet Garden Mediterranean Herbs and Spice Blend 

1/8 - cup of water

Warm olive oil at med-high temp in Wok pan. Add all ingredients above, cover with lid till vegetables are almost cooked.

Step #3 (Optional)

0.5 Ib - Extra lean ground turkey 

Mix into vegetables, sprinkle black pepper over meat, cover and let cook. Still on med-high temp.

Step #4

1/8 cup - water 

1/2 squeeze bottle - Gourmet Garden Mediterranean Herbs and Spice Blend 

1 teaspoon - Olive oil 

2 handfulls - Spinach leaves

Mix ingredients together in cup. Add couscous and cup mixture to wok, stir often. Let flavours simmer at med-low for 5-10 min. 

Step #5

1/2 cup - Feta Cheese 

Top with Feta Cheese. Serves 4. Enjoy either hot or cold. :D

Lululemon's "Happy" Movie Premier in Calgary

This saturday, February 11 Lululemon is holding an exclusive screening of the documentary 'Happy" at Hot Yoga on 17th! 6:00 pm Fun times, an inspiring movie, and snacks! Click on the link below to see the trailer and learn more!!


http://worldhappyday.com/

A little Green Fun at Hot Yoga on 17th

I've yet to be disappointed by a class at Hot Yoga on 17th. The teachers are fun, energetic, and great people: Elmira, Shaima, Caitlin, and Jilaine (just to name a few) rank among the top instructors in the city of Calgary. The classes are always buzzing with positive energy and people who are happy to be there. It only makes sense that such an admirable group of instructors would attract such an enthusiastic and fun group of students from Calgary. Hot Yoga on 17th is beyond just a studio; it's a studio that really cares. Their website includes parking tips for the students, which is absolutely great because 17th ave is a nightmare to park on. They are also an eco-aware space. Firstly, the studio has a 'HVAC' system. A 'HVAC' system allows fresh oxygen from outside to be brought into the studio at least 12 times per hour. In a studio heated to 105 degrees, 50% humidity, and packed full of 30 or so students sweating their weeks out onto their mats, it makes an immense difference to the air you are breathing in deeply through your ujjayi breathing. But it doesn't stop there. The studio walls are 100% natural, consisting of natural clay that help maintain a dense molecular structure and shape, giving it the capacity to produce a self-generated negative charge upon hydration. So...what does this matter to your yoga practice? Here's a little tidbit from the studio, "Negative ions are proven to produce positive biochemical reactions in humans. A negative charge in a space acts on our capacity to absorb and utilize oxygen, making us feel energized. Negative ions also increase levels of the mood chemical serotonin, helping to alleviate depression, relieve stress, and boost our feelings of well-being." With an abnormal environment created in hot yoga studios (abnormal to Calgary that is), at Hot Yoga on 17th you can relax knowing you're practicing without potentially toxic heated substances whizzing past you. 
Nervous about trying hot yoga for your first time?? Watch first times Marc and Fuzzy from Vibe 98.5 attempt it at Hot Yoga on 17th! Marc & Fuzzy Try Hot Yoga on 17th
Hot Yoga on 17th has an affiliate studio in Crowfoot if this one just isn't in your neighborhood. 16$ for a drop-in class and 14$ for a student- and great package rates!! 


http://hotyogaon17th.com/welcome/about-us

Final Update for AthLEAN-X with Shay Dodds

First off, let me start this final review off by reminding everyone that I am not a physical trainer, nor do I have any formal training in physical conditioning.  I am however, like most people that read this blog, a person who likes to keep healthy and someone who can provide an unbiased opinion.  It was my girlfriend who first introduced this program to me when she randomly stumbled upon it searching for exercise programs on her iPhone.  I saw the simplicity and fun within this program and decided to give it a shot.  For the $2.99 I spent in order to purchase the app, I definitely got my money’s worth!  If you’re like me and are really bored with your current abdominal exercises, or just want to spice things up, Athlean-X will not disappoint.

As mentioned throughout these reviews the program starts off fairly simple with no additional equipment required, just your own weight to combat.  Lots of isometric type exercises are incorporated, mixed with burst speed, high target heart rate ones.  This mixture is what makes this program really fun for me; one second you’re doing a plank and the next you’re doing rapid fire mountain climbers that target the same muscle group, but in an entirely different manner.  Each workout lasts between 5-7.5 minutes, consisting of 6-12 exercises that can range from 30 second durations to one minute.  However, past week 1-2 of this program you will need to buy additionally equipment to continue following along.  I will go on a side tangent here very quickly though, before following the natural course of this review.

I want to take a quick second to mention here, that like many things in life, you do not need to follow a precise outline in order to get results.  What I mean is you do not need to follow this program exactly and run out and buy resistance bands, plyometric balls or a hanging bar in order to improve your core strength.  You can use this program to simply reshape you’re current workouts and get more well-rounded ab exercises by using whatever you have available.  Incorporate what pushes you personally and repeat the workouts you think work best for your level.

Continuing on with the review, the following weeks present more of a challenge, for me anyway, since they focus more on the strength side of things.  By introducing unique, fun exercises that really target the various muscle groups in your trunk. With these workouts you can stay entertained, while looking forward to your workout each day.  Near the end of the program it blends lots of the workouts together, but requires a bar in order to hang from.  If you’re at the gym then this is easy, however if you’re 6’3, 190lbs like me doing this in your house, it may not be so easy.  I worked around this by taking my own advice and swapping out exercises that I couldn’t do and replacing them with ones that challenged me and targeted the same muscle groups.

I think I’ve mentioned enough that this program is a great “bang for your buck.”  It offers fresh, innovative ways of working out your core, it’s quick and easy to follow, can be implemented into current work out programs, and requires very little space and equipment.  The app allows you to use your own music and tells you when to change work outs, while giving you time remaining in the exercise while tracking your progress with a built in schedule.  The most important question though is, does it really work?

To answer that question you must be willing to ask yourself are you really going to follow the program, and more importantly, are you eating correctly in order to promote the development of lean muscle.  Personally, I noticed a difference after two weeks of using this program.  My abs were on fire after each session and definitely more defined after a couple weeks.  My running has even improved because my core strength has improved so much that I actually changed my running position and posture.  I suffer from ITBS (Iliotibial band syndrome) and now I barely notice any lateral knee pain while running- although this is also a result of hip strengthening exercises that I perform as well.  Aside from following the workout precisely for about the first 5 weeks, I also followed the meal plan.  I completely changed the way I eat and although I still indulge in a couple meals out a month, and a dessert here and there, my main meals are all derived from this program.   Eating is such a huge part of staying in shape and many people forget that.  The trap is often, “Well I worked out today so I earned myself this cheesecake, or this donut, or whatever that desire may be.”  I have nearly cut all carbs out of my diet, as well as fats and that’s why I think this worked so well.  If you think you are willing to try a new diet out, then this program can certainly change the way your core looks and feels, helping you achieve that oh so desirable 6 pack.