Commit To Fit - Health Redefined

30 Minute Workout: Timed Power Intervals

noreply@blogger.com (Tracy Simmons) — Thu, 02 Feb 2012 16:38:00 +0000

It is pretty grim in Southern Ontario.

Yes, the weather is unseasonably warm, but there is nary a ray of sun to be found. It is very easy to get a case of I-just-want-to-stay-under-the-covers-all-day syndrome.

It is tough to stay motivated to exercise in the darker months, but you know that once you get up and get moving, you will instantly have more energy.

The workout today is going to help you get there. It will get your heart pumping and boost your mood. You are going to be so happy that you gave it a try. ;)

Note: Please check with you doc before you begin/change your fitness program.

Timed Power Interval

This workout uses time as a training tool instead of repetitions. Try to work at your maximum effort throughout the workout. Each exercise is performed for 1-2 minutes (depending on your fitness level). You can repeat the circuit 1-2 times.

Equipment Needed

Hand Weights – 3,5,8 lbs

Resistance Band

Mat

Step/Bench (Optional)

Warm Up

5 minutes (March, light jog, knees up, squats, arm circles etc)

Circuit # 1

Stance Jacks

Squats/Overhead Press

One Arm Row/Triceps Kickback

Rest 1-2 minutes

Circuit # 2

Diamond Jumps

Single Leg Squat/Shoulder Lifts

Bridge/Chest Press

Rest 1-2 minutes

Circuit # 3

Switch Kicks

Lunge/Bicep Curls

Push Up/Leg Lifts

Rest 1-2 minutes

Core Work

Superman/Banana

Stretch

Do you ever do timed-interval workouts? Any favourites you would like to share?

Stay Healthy,
Tracy

4 Ways to Grow Your Fitness Business

noreply@blogger.com (Tracy Simmons) — Wed, 01 Feb 2012 15:59:00 +0000

In order to be successful with your fitness business (or any business, for that matter), you need to experience growth. Plain and simple.

Perhaps you are considering moving to a new location or maybe you just want to re-work your services to meet the needs of your clients. No matter which way you slice it, growth is good for your personal development and your business.

Here are some quick and easy ways you can take you and your brand to the next level.

Know what you are and what you are not. You can't be everything to everyone. In order to grow, you need to find your niche. Zero in on the clientele you want and market directly to them. Not sure what your niche is (or should be)? Some things to think about:

Which kinds of clients do you attract?
Who do you enjoy working with?
What is the demographic of your area?
What are your areas of expertise?
What areas of health/fitness do you enjoy the most?

Choose a simple strategy and implement it now! Once you have figured out the kinds of clients you would like to attract, there are many low-cost strategies you can use to bring them to your door. Here are just a few:

Partner with local businesses who directly serve your clientele
Speak at a local group about health and wellness
Reward current clients who give you referrals
Hold a contest to attract new members

Be consistent with your marketing. Make sure that your logo, brand colours and marketing message are the same on every flyer, newsletter and social media tool that you use. You want to make it is as easy as possible for potential clients to recognize and locate your company.

Consistency also includes follow through. For example, if you drop of brochures at a few local businesses in your area, keep in contact with the manager to see if there has been any interest in your services and check to see if you need to bring more flyers.

Get out there and show your stuff. In my opinion, meeting face-to-face is your best marketing strategy. I have blogged about ways to network and be active in your community, but it is worth mentioning again. Potential clients and business partners need to see you and learn about what you have to offer. This is time you can dazzle them with your personality and expertise.

How are you building your business?

Stay Healthy,
Tracy

No-Bake Date Peanut Butter Balls

noreply@blogger.com (Tracy Simmons) — Mon, 30 Jan 2012 16:25:00 +0000

Dates and peanut butter is one of my most favourite combinations for smoothies, so I thought that the duo would make some delicious bite-sized treats.

I was right.

It is hard to even call this a recipe, they are so easy to make. When you are looking for something sweet, these really hit the spot. They also happen to be vegan and gluten free. A winning combination in my books.

I wanted to add some powder to amp up the protein content, but I only have cookies and cream protein powder and I didn't think that flavour combo would work. Next time for sure.

Give them a try and let me know what you think!

No-Bake Date Peanut Butter Balls (Makes 40 Balls)
Adapted from my Crispy Peanut Butter Balls

1 cup pitted dates
1/2 cup natural peanut butter
1 tsp vanilla
1/2 cup oat flour*
1/4 cup ground flaxseed
1/4 cup optional add-ins**

Line a cookie sheet with parchment paper.

Cover dates in boiling water and allow to soak for 2 minutes. Drain excess water and mix in a blender until it forms a paste (You could also do this by hand, but it was not be as uniform or smooth). Add peanut butter and vanilla and mix until incorporated.

Stir in oat flour and ground flax. (If mixture seems too wet add more oat flour. If it is too dry, add more date paste. You could also chill dough for 15-20 minutes before rolling into balls).

Roll into 1 inch balls and place on cookie sheet. Refrigerate for 30 minutes. Store balls in an airtight container in the fridge.

*Make your own oat flour by grinding whole oats in a coffee grinder.

**Add-ins could include plain or vanilla protein powder, raisins, nuts, seeds or whatever else you have on hand.

Without Add-Ins

What are some of your favourite flavour combinations?
In addition to dates and PB, I like chocolate and PB, strawberries and cream cheese.

Stay Healthy,
Tracy

Guest Post: Healthy Steps for a Gentle Cleanse,Part 2

noreply@blogger.com (Tracy Simmons) — Thu, 26 Jan 2012 20:27:00 +0000

Welcome back to Arja Pennanen Lytle from Balance Body and Soul Nutrition who is going to offer 11 steps that will help you cleanse the body naturally. Take it away, Arja!

Follow the guidelines below for 10-14 days and reintroduce eliminated foods slowly to make sure that your body doesn’t react negatively to them.

Source

1. Eliminate alcohol. Not only does alcohol provide empty calories leading to weight gain, but it also dehydrates you and requires the liver to detoxify its harmful by-products.

2. Eliminate sugar. This includes cane sugar, sucrose (table sugar), fructose, high fructose corn syrup and any other form of sugar so read your labels carefully. Sugar inhibits your immune system, provides empty calories, spikes insulin levels and negatively affects the function of your adrenal glands (your stress response organs).

Also avoid artificial sweeteners (aspartame, Splenda, etc.) as these chemicals can have a negative effect on your liver and digestive system. Studies have also shown that people who rely on artificial sweeteners have a tendency to gain weight and less ability to lose weight.

There are many natural sweeteners out there that do not have such a strong effect on insulin levels (agave, coconut sweetener) and some that even have some nutritional benefits, like maple syrup. Honey is also a good choice as it has antioxidant and antibacterial properties, but it will have a stronger effect on your insulin level. Limit your intake of these natural sweeteners.

3. Eliminate caffeine. Caffeine also requires the liver for detoxification and is very dehydrating.

4. Reduce intake of animal protein. Eliminate harder to digest proteins like red meat and pork and focus on fish and poultry. Keep your serving sizes to 3oz (about the palm of your hand). Take it a step further and adopt a flexitarian lifestyle where you eliminate animal protein entirely once or twice a week. Not only will your body thank you, but so will your wallet.

5. Avoid cow’s milk dairy. Cow’s milk dairy products are a common source of allergy and intolerance for many people. It can be very hard to digest so taking a break from it can be very helpful for the digestive system. Use this time to explore some of the wonderful goat and sheep milk products out there. Ever had goat gouda? It’s divine.

6. Use a daily greens supplement. Powdered greens supplements like Greens+ and Progressive provide nutrients that support healthy liver, thyroid and adrenal function while also promoting healthy elimination. Many people find that using these products also increases their energy and sense of vitality. I recommend that all my clients try using a greens product as it supports so many of the body’s functions.

7. Eat whole grains and avoid gluten containing grains. Eating whole grains is a choice you should make all the time, but for the purpose of this cleanse stick to brown rice, quinoa and millet. Gluten, found in grains like whole wheat, barley, spelt and oats, is another common intolerance for many people and can be a source of inflammation. Whole grains are a source of valuable fibre and b-vitamins which can support a healthy digestive system and liver function.

8. Eat more fibre. The average person does not eat enough fibre, and since the goal here is healthy elimination we want to make sure that you focus on getting more. Try adding chia seeds or ground flax seeds to a morning smoothies or to some unsweetened applesauce. Sprinkle on salads or add to some yogurt (in this case goat yogurt!).

9. Get enough healthy fat. Cold water fish, flax seed oil and hemp oil are all great sources of Omega-3 fatty acids, but also consider avocado oil, sesame oil and walnut oil in the place of your standard olive oil (which is also healthy) in dressings. Just don’t cook with these oils.

10. Drink more water. You knew it was coming, didn’t you? Eating more fibre is all well and good, but if you aren’t drinking enough water you could end up constipated. Also, being dehydrated can result in feeling more hungry, more pain and more tired. Want to make your water that much better for you? Add some fresh lemon juice to it and show your liver some love.

11. Take a probiotic. Unhealthy bacteria in your gut can produce toxins that are reabsorbed into the producing ill effects in the body. Many of the B-vitamins are produced in the digestive tract by good bacteria (which support the liver and many other metabolic functions) and so is a large portion of the feel-good neurotransmitter serotonin. Repopulating your gut with good bacteria can help with not only gas, bloating and other digestive upset, but also have a positive effect on mood.

You may experience some headaches, irritability and difficulty concentrating during the first 3-4 days as your body adapts to life without sugar and caffeine. These symptoms will pass, so just hang in there! This is not as dramatic or hard core as a juice fast, but you’re still giving your body a break where it needs it and supporting it at the same time.

One of the really nice things about this diet is that you could actually go on eating like this for a longer period of time and still be providing your body with all the vital nutrients it needs to stay healthy and not feel hungry to boot.

There are other ways to detox and cleanse that work on deeper levels and possibly provide more dramatic effects, but you should speak with a nutritionist, naturopathic doctor or other healthcare provider to make sure that you cleanse safely and choose the right program for your body.

Thanks so much, Arja for sharing your tips! Be sure to visit her website for more great information on healthy eating.

Stay Healthy,

Tracy

Guest Post: Healthy Steps for a Gentle Cleanse,Part 1

noreply@blogger.com (Tracy Simmons) — Wed, 25 Jan 2012 19:28:00 +0000

January is the time of year when we want to start fresh. This may include giving our menu a makeover to help clean up our insides. I have enlisted my good friend and Holistic Nutritionist, Arja Pennanen Lytle from Balance Body and Soul Nutrition to offer her tips on how to embark on a cleanse that is healthy for your mind and body.

Hi there! My name is Arja Pennanen Lytle and I’m a Holistic Nutritionist based in Toronto, Ontario. I’m excited that Tracy asked me to be a guest on her blog today! I can usually be found sharing information about health and wellness, along with some yummy recipes, over at Balance Body and Soul Nutrition.

Now that we are a few weeks into the New Year, you’ve probably seen a lot of information about detoxing. Your friends on Facebook are doing it, magazine articles are telling you to do it, and your Twitter feed is filled with links to articles and blog posts about people who are doing it.

Before you run out to your nearest health food store and grab the first box you see that promises to improve your liver and digestive system, let’s talk about why you might think you need a detox or cleanse. Your body might be trying to tell you that it needs some support and a break. Have you been experiencing any of the following symptoms lately?

Indigestion, gas or bloating
Constipation
Diarrhea
Headaches
Acne
Water retention
Fatigue

Source

Many of these symptoms can indicate the need to support your body better nutritionally. The skin, liver, intestinal tract and kidneys are the major detoxification systems of the body and if any one of those systems is not functioning properly you will start to feel the negative effects.

Your liver is a key player in most of the metabolic processes in the body, but one of its most important roles is that of detoxification. It filters the blood, forms bile and removes toxins from the body. Given how many job it has and how important they are it makes sense to give it a little rest now and again, right?

Another major detoxification system is the intestines. Toxins from bowel bacteria and fat-soluble toxins excreted in bile, from the liver, are handled by the intestines. When embarking upon any sort of detoxification program it is vitally important to make sure that you are having regular (minimum once daily) bowel movements otherwise the toxins are not leaving your body.

There are so many different programs and recommendations out there, it can be very confusing on where to start. The easiest and most cost effective thing that you can do is give your system a break by eliminating certain foods for a period of time while at the same time supporting your liver and digestive system.

So, how can you do that safely and effectively? Stay tuned tomorrow for Part 2 and find out!

Stay Healthy,
Tracy

Move of the Month: Plow Pose

noreply@blogger.com (Tracy Simmons) — Mon, 23 Jan 2012 17:34:00 +0000

What better way to beat the Monday blues than with a little bit of yoga. I chose the Plow for this month's move as I am really loving inverted poses lately.

Truthfully, I used to avoid them like the plague as I wasn't very good at inversions. I have since embraced them, as I realized that there was no possible way I could ever improve my practice if I didn't tackle the poses that I found challenging.

Practicing the Plow Pose offers a long list of benefits including:

Stretching the shoulders and spine
Reducing stress
Calming the mind

As with any other exercise, check with your doc before you begin and keep the following in mind:

Avoid this pose if your suffer from any neck injuries, have high blood pressure, are menstruating or are pregnant and new to practice.
Choose whichever modification of the pose you feel most comfortable doing. Always listen to your body.
If you feel any pain or discomfort, stop.

Plow Pose

Begin on lying on your back with your feet flat on the floor and arms at your sides.
As you exhale, contract your abdominals to help you lift your legs over your head and parallel to the floor. Try to get your back as perpendicular to the floor as possible.
If you are a beginner, place your hands on your lower back for support (as pictured) and try to hold the pose for 1-3 minutes.
If you are at the intermediate or advance level, lower your legs so your toes touch the floor behind you. Interlace your fingers on the floor below your back, squeeze your shoulder blades together and open your chest. Hold the pose from 1-5 minutes.
No matter which level you choose, lift your tailbone and thighs towards the ceiling and draw your chin away from the chest to soften the throat.
To exit the pose, release the knees into the chest and place your hands on your lower back.
On an exhalation, contract your abdominal and slowly roll down until your spine and feet are back on the floor.
Take and few deep breaths and relax.

Do you like inverted poses? Which ones are your favourite?

Stay Healthy,
Tracy

Friday Favourites: Running Essentials

noreply@blogger.com (Tracy Simmons) — Fri, 20 Jan 2012 17:21:00 +0000

I went out for my first run this week in what seems like months. It felt awesome. I fall in and out of love with running and an extended break is just what I needed to get the passion back.

As I was putting on my many layers of clothes and getting ready to head out, I realized that there are a few other things that I need to have with me to make my run a great one.

So, today I share with some of my favourite outdoor running essentials.

Travel Pouch
I have the one above in purple and I love it! There is just enough room to hold my keys, money and music. It is adjustable to fit snug to the body so there is no bounce when you move.

I know many runners prefer not to wear any pouches or armbands as they find them uncomfortable, but I often run errands at the end of my route and like to have everything I need with me (including a reusuable shopping back which will also fit in this puppy. :)

Just a sample of one of my running playlists

Music
I need music to motivate me. I have tried to run without it and it just doesn't work. Everytime I go out, I create a different playlist to suit my mood and the style of my run/walk that day. For example, if I am doing and interval run, I would mix faster music with moderate music so I could use the tempo to dictate my speed.

These ones are on my wishlist :)

Sunglasses
Do they help improve my time? Probably not, but I can't leave home without them. I run during the day and I can't stand squinting from the glare of the sun or reflection off the snow. I want my eyes to be relaxed and able to focus on the road ahead of me.

What essentials do you need when you go running?

Stay Healthy,
Tracy

Passport to Prana: Leewi Yoga

noreply@blogger.com (Tracy Simmons) — Wed, 18 Jan 2012 17:21:00 +0000

I haven't used my Passport to Prana since the fall and last Sunday I thought it was high time I got back into the yoga game.

We decided to take a 75 minute Hot Fusion Flow class at Leewi Yoga in Mississauga.

Leewi Yoga is a beautiful little studio. The decor is beige, with yoga inspired art throughout. The change rooms were huge with lockers and showers (a big plus after taking a sweaty yoga class).

We arrived early to fill out our paper work and then headed into the yoga room to snag a spot. The room was large enough to hold about 20 people comfortably and yoga blocks and straps were provided.

Jesse, our instructor, introduced himself and asked if there was anyone new to practice. He also talked a little about his approach to yoga as well as giving us an overview of the class format.

The class incorporated a vinyasa flow, balancing postures, a long stretch and guided relaxation.

(I didn't get to take any pics of the studio as I just bought my new camera before class and it needed to be charged. Next time for sure!)

Here are my thoughts:

What I Liked

Jesse. He was funny, friendly and very down to earth. He encouraged us to listen to our bodies and offered modifications to all of the exercises.
The balance of powerful postures and stretching/relaxation. This is my favourite kind of class.
The overall vibe of the class. It was warm, welcoming and the energy in the room was positive.

What I Would Have Liked

Music. I like a little light music in the background when I practice, but I am noticing more and more that many studios go without.
While I really enjoyed the balance of the class, I would have liked the poses to flow into each other a little better.
Some follow up after class. No one at the studio offered to give us any information about their programs, asked us if we enjoyed the class or invited us to come back again.

Overall, I really enjoyed this class and the feel of this studio. They offer over 10 different kinds a yoga and I have my eye on the meditation and anusara-inspired classes.

What new classes/studios have you tried lately? Do you prefer to practice yoga with music or without?

Stay Healthy,
Tracy

Inspiration Board 2012

noreply@blogger.com (Tracy Simmons) — Mon, 16 Jan 2012 18:38:00 +0000

Happy Monday, friends! Hope you had a wonderful weekend.

I spent mine working on a little project that is a few weeks overdue. :)

(Picture courtesy of my new camera, which I am still trying to figure out how to use so bear with me over the next few weeks ;)

I created this Inspiration Board without looking at my previous ones on purpose; to compare any similarities and differences in my goals and dreams (You can see my other boards here.)

I noticed that there are still many common themes (like fitness and writing), but some new things have also popped up (like the idea of change and going on vacation).

As I have mentioned before, I no longer create a long list of goals. I tackle projects week-by-week and day-by-day. This board is the perfect visual reminder of what inspires and motivates me. Exactly what I need to start off a busy new year.

Did you make an Inspiration Board this year, write down your goals or forgo resolutions all together? How do your goals/dreams compare to last year?

Stay Healthy,
Tracy

Friday Favourites: Fitness DVDs

noreply@blogger.com (Tracy Simmons) — Sat, 14 Jan 2012 01:29:00 +0000

We finally got some snow today. Just a light dusting, but I am sure there is more to come.

As you know, I do most of my workouts at home (with the exception of teaching classes and heading outdoors for a walk or run). I have done reviews on Turbo Fire and P90X, but I thought I would share with you a few of my other favourite exercise DVDs (both of them under $20, bonus!)

Aim True Yoga
I just got this one before the holiday and was so glad I was able to give it a test drive. There are three workout on this DVD: Beginner's Practice, Authentic Flow and Five Favourites (an introduction to some popular yoga poses).

I did the 45 minute Authentic flow and let me tell you, it is not for the faint of heart. It is a very active practice, which includes quite a few balancing postures (this is a good thing as it is something I need to workout on.)

Overall, I really enjoyed the workout (I am a big fan of vinyasa) even though I tend to like my yoga more on the restorative side.

Mari Winsor Pilates for Pink
I strayed away from my usual Stott Pilates workout to give this DVD a try. Mari Winsor is a pilates pro so I knew I would be in good hands.

This 50 minute workout is divided into three parts: Abs, Upper Body and Lower Body. I really liked the pace of the workout and there were many exercise variations offered, so I could choose the best ones for my fitness level. I was also happy to see an upper body workout was included as it can often be left out in many pilates classes.

Overall, I enjoyed this workout as a nice variation of my usual practice.

Which DVDs are you loving right now?

Stay Healthy,
Tracy

3 Ways to Deal with Your Worries

noreply@blogger.com (Tracy Simmons) — Tue, 10 Jan 2012 16:22:00 +0000

I am a worrier.

I have been since I was a little kid. My Mom used to tease me and say I would worry if I didn't have anything to worry about.

As an adult, I'd like to think that I am able to better deal with worries. This is not to say that I don't ever worry about anything, rather I have found ways to put most my fears in perspective.

Keeping your worries in check is a good thing, as it can negatively affect your health by causing anxiety which could lead to:

Headaches
Nausea
Muscle aches and tension
Fatigue
And much more!

Source

Here are a few tips to help you deal with your worries.

Talk to your healthcare professional. Talking to your doctor is a great place to start. They will help assess your situation and recommend the next steps you should take (like counseling, for example).

Write down/talk about your concerns. Writing down your worries and seeing them in front of you can really help you deal with them. Alternately, you may want to talk about your fears with a trusted family member or friend. Often times worries are not nearly as scary as we thought when we actually take the time to analyse them.

Meditate and/or relax. Just taking 10-15 minutes to relax and take a few deep breaths can do wonders. They can both help reduce anxiety and help you find some inner calm.

Are you a worrier? How do you deal with your worry?

Stay Healthy,
Tracy

Friday Favourites: Bloggers with Healthy Goals

noreply@blogger.com (Tracy Simmons) — Fri, 06 Jan 2012 20:22:00 +0000

TGIF!

I am still fighting of the cold that just won't quit and looking forward to get some much needed rest this weekend. (It will also give me time to finally finish my Inspiration Board :)

In honour of many resolutions this time of year to get healthy, I thought I would go back to the roots of Friday Favourites and talk about a few amazing bloggers who have inspired me with their stories about getting and staying fit!

All The Weigh
Kenlie invites us to join her on her weight loss journey of losing 100 lbs and counting. She is bursting with passion, kindness and honesty. In the link above, are some tips Kenlie shares about staying motivated. Read her blog today, you will be happy that you did. :)

Hot Pink Apron
I had the pleasure of meeting Dana in the fall and I have to tell you, this is one great lady! She blogs about food and fitness with such warmth and love. In this post, Dana shares some tried and true tips that helped her get healthy and shed over 60 lbs. You go, girl!

Best Body Fitness
We all know Tina from Faith, Fitness and Fun, but she has branched off to share her knowledge as a personal trainer. What I truly love about Tina is that she is always genuine and not afraid to put herself out there. This post is a great example, where she talk about her own healthy transformation.

Who are some bloggers that have inspired you by achieving their healthy goals?

Stay Healthy,
Tracy

Different Ways to Set Your Goals

noreply@blogger.com (Tracy Simmons) — Tue, 03 Jan 2012 18:04:00 +0000

Happy New Year!

I know I am a few days late, but I have been fighting off a nasty cold. I am feeling much better, but the sniffles just seem to want to linger on. :)

As a result, my Inspiration Board is not quite ready yet. However, I'm not going to leave you empty handed today. Before the big reveal, I wanted to talk about goals in general.

Now, I think that you can and should set goals at anytime of the year. However, if the start of a new year is your motivation to make positive changes, I am all for it.

Many of you know, I have changed my approach to goal setting. In a nutshell, I think everyone need to find their own way. Some people need to write everything down and meticulously plan every task 6 months in advance. While others may approach what needs to be done week by week, even day by day.

Personally, I like the visual approach. Of all the tools I have ever used (I have tried just about everything), creating an inspiration board (and updating it as needed) has been the best. It keeps me focused and motivated with a daily reminder of what I would like to achieve.

Here are a few other ways to attack goal setting (daily tasks, to-do lists or whatever you would like to call them) that are a little bit different.

Vlog about it! You could create a video of you committing to your goals or you could make a slide show of all of the things that inspire you to achieve this year.

Put Pen to Paper. In a digital world, something has to be said about physically writing down your ideas and aspirations. Use crayons and construction paper or markers on chart paper. Do whatever feels right to you.

Photograph it. Instead of looking for pictures online and in magazines, get out there and take your own. Snap pics of everything that moves you from nature to billboards and create your own collage.

Did you make any resolutions this year? How do you approach your goal setting?

Stay Healthy,
Tracy

Friday Favourites: The Best of 2011

noreply@blogger.com (Tracy Simmons) — Fri, 30 Dec 2011 19:58:00 +0000

Travelling around the blog world, I have seen a lot of "Best of..." posts this past week.

I actually really like these as it reminds me of some great recipes and tips I may have forgotten or introduces me to other posts I may have missed all together. I like them so much, I decided to do one of my own.

2011 has been a slice, but I am looking forward to 2012 and all of the new possibilities that it may bring. (Stay tuned for my new inspiration board next week!)

For now, here are a few of my favourite posts from the blog this year.

Self-Esteem and Body Image

Fitness Professionals and Social Media, Part 1 and Part 2

Passion, Determination and Opportunity

Going Vegan, Day 4: I'm a Flexitarian

Recipe Makeover: Sour Cream Coffee Cake

At Home vs. Fitness Club Workout

Confessions of a Runner

Resolutions Re-Evaluated: Letting Go

When to Break Up with your Personal Trainer

What are some of your favourite posts or topics you have written about this past year? Please share your links below!

Stay Healthy,
Tracy

How to Beat the Holiday Hangover

noreply@blogger.com (Tracy Simmons) — Tue, 27 Dec 2011 16:36:00 +0000

I hope everyone had a wonderful holiday and got to spend time with family and friends.

Mine was fun and I am pretty sure I have eaten my weight in turkey, stuffing and various goodies over the last few days.

Do I feel guilty about it? Not at all.

This is the time of year when we really need to cut ourselves a little slack. Life is all about balance. A few days of making merry with food and drink is not going to make or break your otherwise healthy lifestyle.

However, after a few days, you might find that the body is starting to feel a bit sluggish as it is not used to such copious amounts of comfort food.

Here are a few tips to help keep you feeling your best and we approach even more celebrations for the new year.

Ditch the guilt. As I mentioned above, you need to give yourself permission to indulge. It is only once a year, so enjoy. ;)

Drink lots of water. I think this one is pretty self explanatory.

Do short bursts of activity throughout the day. When you are feeling tired and full, it is very easy to be content with laying on the couch. Get up and go for a walk with your family. Do a quick HIIT workout. I guarantee you will feel better.

Start your Inspiration Board for 2012. I will be working on mine this week. It is a great way to get motivated to make postive changes.

Do you indulge guilt-free over the holidays? What do you do to beat a holiday hangover?

Stay Healthy,
Tracy

Last-Minute Holiday Baking Ideas

noreply@blogger.com (Tracy Simmons) — Sat, 24 Dec 2011 16:19:00 +0000

I did a whole lot of baking yesterday.

I love baking for the holidays. It really puts me in the Christmas spirit. (A little dusting of snow would also do the trick, but it doesn't look like we are going to get any this year.) :(

If you are looking for some last-minute holiday treats to bring to your family gathering or to work next week, here are some fantastic and easy ones to try!

(I promise to borrow a camera to show you some of the ones I made!)

Some lightened up options....

Lemon Squares - Yours truly adapted from Food.com

Coconut Macaroons - Chocolate-Covered Katie

Chocolate Mousse - Healthy Indulgences

Some not-so-light options...

No Bake Vanilla Cake Batter Truffles - Love Veggies and Yoga (I made my own version of these, they are so easy and decedent)

Butterball Cookies - How Sweet It Is

Soft Frosted Sugar Cookies - My Life as the Mrs

Pistachio and Cranberry White Chocolate Bark - Brown Eyed Baker

What did you bake for the holidays?

Stay Healthy,
Tracy

30 Minute Workout: Run Interval

noreply@blogger.com (Tracy Simmons) — Thu, 22 Dec 2011 23:57:00 +0000

Whew. It has been one whirlwind of a week. So glad to have a few days off for Christmas.

I am also glad to finally get in an outdoor run tomorrow. It has been way to long since I have been out and the weather has been just about perfect for running.

As I have mentioned before, I fall in and out of love with running. I am also more of a walker/runner. I tend to do sprints of running as I find it more fun and challenging.

There are many great apps and programs out there to help you with your intervals. If you are a beginner, I would suggest starting with 4 minutes of walking and 1 minute of running. As you progress, you can play with this ratio (3:2, 2:3 etc.)

Today, I thought I would share with you one of my favourite running intervals (and some tunes to keep you motivated). You can do this on a treadmill or hit the streets. The choice is yours!

Run Interval

Warm Up
5 minute walk (King of My Castle - Wamdue Project)

Interval
2 minute run (I Like to Move It - Real 2 Reel)
3 minute walk

3 minute run (DJ's Got Us Falling in Love - Usher)
2 minute walk

4 minute run (S&M Remix - Rihanna f. Britney Spears)
1 minute walk

5 minute run (Running Up That Hill - Elastic Band)

Cool down
5 minute walk (Somebody to Love - Justin Bieber)

Do you train in intervals? What is your favourite running music)

Stay Healthy,
Tracy

Friday Favourites: Gift Ideas for Kids

noreply@blogger.com (Tracy Simmons) — Sat, 17 Dec 2011 16:00:00 +0000

I know I am a day late, but "Friday Favourites" has such a nice ring to it. ;)

Last week, I shared some of my picks for adult gifts. This week, I wanted to share some ideas for the little munchkins out there.

I still have quite a bit of shopping left to do and I have to admit that creating these lists has given me a lot of great ideas. :) I hope you find it helpful too!

For Boys

Engraved baseball bat from Personal Creations

Toy Story digital video camera from Amazon

Food face dinner plates from Perpetual Kid

For Girls

YBIKE Glider from Target

Go! Go! Sports Girls from Toys "R" Us

Karaoke machine from Wal-Mart

Have you finished all of your holiday shopping? Are you brave enough to conquer the malls this weekend?

Stay Healthy,
Tracy

Recipe Repeat: Gingerbread Cake with Cream Cheese Icing

noreply@blogger.com (Tracy Simmons) — Thu, 15 Dec 2011 23:06:00 +0000

I miss my camera. There, I said it.

I really didn't realize how much I rely on my camera since I started blogging regularly. Photography has always been something I have been interested it and I have really missed practicing and honing my skills.

Perhaps Santa will bring me one this year. ;)

But, I digress.

I am planning on a big bake-a-thon this weekend to try out some new holiday recipes I have encountered on a few of my favourite blogs and will be sharing them with you next week. In the meantime, I hope you enjoy this recipe from blogs past.

I am afraid that the picture does not do it justice. This was the most fantastic gingerbread cake I have ever tasted and I hope you try it out for yourself!

Gingerbread Cake with Cream Cheese Frosting (Makes 20 slices)

1 1/4 cups white flour

1 cup whole wheat flour

1/4 cup wheat bran

2 tsp cinnamon

2 tsp ginger

1 tsp cloves

1 tsp baking powder

1 cup low fat butter milk*
1/2 cup applesauce

1 cup molasses

2 flax eggs

Preheat oven to 350 degrees and lightly grease a 9x13 pan,

Combine flour, bran, cinnamon, ginger, cloves and baking powder. In a separate bowl, mix milk, applesauce and molasses until smooth. Add flax eggs.

Add dry ingredients to the wet ingredients and mix until incorporated.

Pour batter into greased pan and bake for 20-25 minutes. Allow to cool and top with icing.

Cream Cheese Icing

1/2 cup powdered sugar

1/2 cup butter

1/2 cup light cream cheese

Nutritional Information (Approx)

181 calories

7 g fat

28 g carbs

2 g protein

1 g fibre

*No buttermilk, no problem! Add 1 tbsp of vinegar to 1 cup of skim milk and allow to sit for 5 minutes.

Which camera do you recommend and why? Any recipes you have for the holidays that are worth repeating?

Stay Healthy,

Tracy

Fall in Love with Winter Workouts

noreply@blogger.com (Tracy Simmons) — Mon, 12 Dec 2011 15:30:00 +0000

Having a hard time sticking to your weekly exercise schedule?

The cold weather and the shorter days can made many of us a little less motivated to get in our daily fitness.

So, how do you find your mojo and fall in love with winter workouts?

Here are a few tips to help you out!

Find a Friend
I have said this a few times before, but working out with a buddy can really help to beat the winter blues. Set aside time each week to meet for a fitness class or to hit the road for a run.

Embrace the Cold
There are so many fantastic outdoor activities such as skating, skiing and snowshoeing to keep you busy all winter long. Knowing that there is some hot chocolate waiting for you when you are done doesn't hurt either. :)

Shift Your Schedule
If you want to enjoy the sunshine, try and pencil in your workouts on your lunch break and your days off. Make it a family affair on the weekends and take the kids out on an adventure.

How do you stay motivated to workout in the winter months?

Stay Healthy,
Tracy

Friday Favourites: Holiday Gift Ideas

noreply@blogger.com (Tracy Simmons) — Fri, 09 Dec 2011 15:11:00 +0000

It's my birthday today and I have the entire day off!!!

I'm going to do a little (birthday cake) baking, some yoga and put up the Christmas tree (maybe have a glass of wine to two ;).

I thought today would be a perfect day to share some of my favourite ideas for gift giving this year. Whether you are trying to figure out what to get the person who has everything or need to add to your own wish list, there is something here for everyone!

For Him

Customized energy bars from Your Bar

Charging station from Red Envelope

NFL grill cover from Brookstone

For Her

Beginner yoga kit from Gaiam

Mini nail polish kit from Sephora

Hickey Hider scarf from lululemon athletica

Next week: Gifts for the kids!

What is on your wish list this year?

Stay Healthy,
Tracy

Recipe Repeat: Raw Coconut Date Squares

noreply@blogger.com (Tracy Simmons) — Thu, 08 Dec 2011 14:44:00 +0000

I couldn't be happier to see the sun today. It instantly put a smile on my face. :) Do you know what might put a smile on your face? These date squares!

They are raw, vegan, gluten-free, super easy to make and worth definitely repeating. Perfectly portable and absolutely yummy, these would make a great addition to any party table.

Dates not only satisfy your sweet tooth, they offer some health benefits too!

High in soluble fibre
High in B vitamins
Easy to digest

The recipe yields a very small batch but could easily be doubled. Give them a whirl and let me know what you think!

Raw Coconut Date Squares (Vegan, Gluten-Free, Makes 16 Squares)

Filling
20 pitted dates
1/2 cup boiling water
1 tsp vanilla

Crust
1 cup oat flour
1/2 cup almonds, ground
2 tbsp vegan margarine (you could also use butter, but they would not be vegan)
2 tbsp maple syrup

Topping
1/2 cup oats
1/4 cup unsweetened coconut
pinch of salt
1 tbsp margarine
1 tbsp maple syrup

For the filling
Soak dates and vanilla in boiling water for 2-3 minutes. Drain excess water and mash with a fork.

To make the crust
Combine oat flour and almond flour. Add margarine and maple syrup. Stir mixture until it comes together to form a ball.

Press into an 8x8 pan (it will take up about 3/4 of the pan) or form into a flat square on a piece of waxed paper.

For the topping
Mix oats, coconut, salt, margarine and maple syrup to form a crumbly mixture.

To assemble
Spread date mixture evenly on to crust. Sprinkle on topping and refrigerate for an hour. Cut into squares. and enjoy!

What is your favourite raw dessert?

Stay Healthy,
Tracy

Resolutions Reflected

noreply@blogger.com (Tracy Simmons) — Mon, 05 Dec 2011 15:00:00 +0000

It's that time again!

As you may recall, I have changed my approach towards goal setting. For me, having a visual reminder of what I would like to strive for works the best. I took some time yesterday to reflect on both of my inspiration boards.

I am actually pretty pleased to report that I have accomplished almost all of the items on my board. The interesting part is, I completed many of the goals without even consciously trying.

Let me explain.

I try to look at my inspiration board a few times a month, but I don't have a list where I "check off" my goals (dreams, tasks, ideas etc) as I complete them. Often, I do do what feels right for me that day/week. I trust my gut. I am finding that when I trust these instincts, they are naturally in line with some of the visions I had for myself.

For example, the other day I wrote the post about balance and I realized that I needed to follow my own good advice. I have been neglecting yoga my practice and I pledged to get to a hot yoga class this week. (You will notice the words "hot yoga" on the top left corner of inspiration board #1). I didn't look at my board and specifically set out to do hot yoga this week to "check off" a goal, it just happened naturally.

However, following my gut doesn't always work so taking the time to sit down and review my visions yesterday was a great reminder of where I have been and where I would like to go. (A great time to start thinking about an inspiration board for 2012!)

Have you reflected on your resolutions? Do you plan you goals in detail or go with the flow?

Stay Healthy,
Tracy

Friday Favourites: Health and Fitness Magazines

noreply@blogger.com (Tracy Simmons) — Fri, 02 Dec 2011 16:32:00 +0000

It is Friday and I have two glorious days off! (I do have a few things I need to get done, but you bet your biscuits I am going to get some R&R in there somewhere :)

You may recall that I am a self-proclaimed magazine junkie. I love them. I subscribe to about four different ones (which is an unusually small number for me) and pick up about 2-3 more every week. I like to think of myself as a connoisseur of sorts and over the years I have learned exactly what I am looking for in a good magazine.

You don't have to leaf through 50 pages of ads to get to the first article
The articles are practical and easy to apply to real life
All fitness and health advice is backed up/given by an expert in the field

Here are three of my favourite magazines for the reasons listed above (and many others).

Source

FIRST for Women
This magazine and I go way back. It offers a mixture of beauty, style, health and food - all of my favourite things. I especially love the quick, easy-to-follow advice and the scrumptious recipes included in every issue. Each issue also features tried and true tips from readers about everything from how to remove a stubborn stain to the best ways to keep salads fresh.

Source

SELF Magazine
SELF is a great resource for health and fitness. Period. I love that they have an team of health experts behind every issue. I love that they have tear-out exercise cards that you can take to the gym. I love that they have a fantastic and informative website (wait, that is for another post;). I have been a long subscriber to SELF and it never disappoints.

Source

Chatelaine
I just recently subscribed to this popular Canadian magazine and am uber impressed. It features fashion tips, health news, fitness advice and recipes galore. It is also exciting for me to read about the places and faces in my own country, like gyms I could potentially visit and people I could meet. I like the magazine so much, I think I might give a few subscriptions as Christmas gifts. :)

What are your favourite health/fitness magazines and why?

Stay Healthy,
Tracy

15 Minute Workout: No Equipment Required

noreply@blogger.com (Tracy Simmons) — Thu, 01 Dec 2011 14:42:00 +0000

Happy December!

It is a busy month ahead and I hope you are managing to find balance and taking the time to take care of "you".

Speaking of which, I have a great workout for you today that I think will fit the bill. It is quick (only 15 minutes), fun and doesn't require any special equipment. You will get your heart rate up and work all of your muscle groups at the same time. You will love it!

Make sure you check with your doc before you start any exercise program.

No Equipment Required.
Perform each exercise for2 minutes and rest 60-90 seconds between each exercise (or longer, if needed).

Equipment Needed None!

Recommended Music
Anything high octane that keeps your energy up!

Warm Up
2 minutes (Walk, knee lifts, even on a stationary piece of cardio equipment)

Workout
Walking Lunges
Push Ups
Burpees
Mountain Climbers
Plank/Side Plank - (Actively move from plank to side plank right, then plank to side plank left)

Stretch
3 minutes (or longer, if you have time. Choose from some of these great stretches).

What is your favourite quickie, no equipment workout?

Stay Healthy,
Tracy