New Blog Address

Hey Everyone,
Please go this link view my new blog.

Airport Workout!

A promise is a promise! I've been talking to myself for six months now on this blog and I'm so thrilled that you shy people have finally given me some feed back! So many of you tell me you read everything I post, but until now, I would never have known. I just keep posting in the hopes that I'll get you to comment. So, you made the effort so I thought I'd better get you another mini-workout ASAP.
I'm currently in Orlando Florida with the big wigs in fitness info marketing. I had to find a way to get in a workout to post for you so I found a helpful stranger to work my flip cam. Yes, I made a scene, and yes, I would have embarassed my kids or anyone else travelling with me, but I really don't care-a promise is a promise! You can train anywhere really, even if it causes a bit of a scene.
This is a descending set of 10 reps to 1 of each of the exercises: squat jumps (or squats), push ups, burpee/push up and mountain climbers. Try not to rest between sets. You'll be drenched in sweat in no time. Aren't you glad you didn't sit beside me on the plane??
Now it's YOUR TURN!! Ask me a question, post a comment, anything so I don't feel like I'm talking to myself! I'll get more content up if I hear from you. I know you're out there, now don't be shy!

My new favorite food!

I didn't even know what kale looked like a week ago. I brought it home from the store and could not fathom how it could turn into it's crispy goodness. I had to trust Danielle (Simply for Life) and Stacy Buckland that it would be my new favorite food. So I gave it a try and now I will be in serious withdrawal this weekend as I travel and will not have a bunch a day.

Here's the simple recipe:
-tear away from stiff stock
-wash and spin dry
-put on a cookie sheet and drizzle with 2 tbsp olive oil
-sprinkle with garlic
-cook on convection 375F for about 10 min


Nutrition Facts
Serving Size 1 cup, chopped (67g)
Amount Per Serving
Calories 34
Calories from Fat 4
% Daily Value*
Total Fat 0.5g 1%
Total Carbohydrate 6.7g 2%
Dietary Fiber 1.3g 0%
Protein 2.2g 4%
Vitamin A 206%
Vitamin C 134%
Calcium 9%

Small Space Cardio Interval

Need a quick cardio workout to do in a small space? Here's a simple set that you can do when you can't get to boot camp. This is a 40/20 protocol: this means you work for 40 seconds and rest for 20 seconds. Try to do this set three times with no more than the prescribed 20 second rest between sets. (Of course you can modify as you see fit.)
If you like getting these workouts on my blog, make a comment! If I get 10 comments or more, I'll get another workout up right away!

What motivates you??

I had the good fortune to interview Idea Fitness Director of the Year, Alex Macmillan. Watch and learn what he has to say about maintaining motivation for your workouts.

Spooky Halloween Tabata Boot Camp workout

Here's a way for you to work off those Halloween treats! This is a four minute tabata style full body workout that can be repeated up to four times for a 20 minute workout that you can do at home. Take a minute rest in between sets. Let me know what you think of this workout and if you'd like more posted!

Metabolic Workout for you....

Here's a great workout idea for you. When I was in Florida for my conference, of course I went to the hotel gym. It was fairly well equipped; I wanted to do a quick metabolically challenging workout so that I could get on with my day. You can have a look at the video. I did 3 sets of 30 seconds per exercise, quick transitions from one to the next exercise with a 90 sec to 2 min rest between sets. Here's the list of exercises I did on Day 2 of the conference:

-roman get up right
-roman get up left
-DB deadlift
-reverse bench step right
-reverse bench step left
-lateral lunge with hop
-DB chest press
-DB one arm row right
-DB one arm row left
-push up
-DB lateral raise


*I should really learn how to 'photo shop' myself by the look of me! (See the previous photo shop blog.)

Meet Trainer: Josh Carter

Josh Carter talks about why his awesome 100Rep.com workout is effective for fitness and fat burning.

Avoid the Flu

Prevent Swine Flu

The only portals of entry are the nostrils and mouth/throat. In a global epidemic of this nature, it's almost impossible to avoid coming into contact with H1N1 in spite of all precautions. Contact with H1N1 is not so much of a problem as proliferation is.

While you are still healthy and not showing any symptoms of H1N1 infection, in order to prevent proliferation, aggravation of symptoms and development of secondary infections, some very simple steps, not fully highlighted in most official communications, can be practiced (instead of focusing on how to stock N95 mask or Tamiflu):

1. Frequent hand-washing (well highlighted in all official communications).

2. "Hands-off-the-face" approach. Resist all temptations to touch any part of face (unless you want to eat, bathe, etc.).

3. *Gargle twice a day with warm salt water (use Listerine if you don't trust salt).. *H1N1 takes 2-3 days after initial infection in the throat/ nasal cavity to proliferate and show characteristic symptoms. Simple gargling prevents proliferation. In a way, gargling with salt water has the same effect on a healthy individual that Tamiflu has on an infected one. Don't underestimate this simple, inexpensive and powerful preventative method.

4. Similar to 3 above, *clean your nostrils at least once every day with warm salt water. *Not everybody may be good at Jala Neti or Sutra Neti (very good Yoga asanas to clean nasal cavities), but *blowing the nose hard once a day and swabbing both nostrils with cotton buds dipped in warm salt water is very effective in bringing down viral population.*

5. *Boost your natural immunity with foods that are rich in Vitamin C (Amla and other citrus fruits). *If you have to supplement with Vitamin C tablets, make sure that it also has Zinc to boost absorption.

6. *Drink as much of warm liquids (tea, coffee, etc) as you can. *Drinking warm liquids has the same effect as gargling, but in the reverse direction. They wash off proliferating viruses from the throat into the stomach where they cannot survive, proliferate or do any harm.
(Info from 'Nuture Health and Wellness" newsletter)

A Great Training Option

I had the pleasure and good fortune to meet Craig Ballantyne at the Fitness Info Summit in Orlando this weekend. He's one of the industries leading experts on effective training for fat loss. Check out Craig and Turbulence Training on my site.

The Photoshop Effect

Ever wonder why celebrities look so good in all their pictures? You would too if you had a staff to photo shop every picture that went to print. When you start feeling down on yourself for not measuring up, take a look at this and you should feel better about yourself.

Healthy Efforts - worth the effort!

This week I had the opportunity to see Lisa Taylor of HealthyEfforts.ca. She's a master herbalist and natural health consultant that specializes in iridology, sclerology and tongue analysis. It was very enlightening. I highly recommend that you take the time to make use of her services. She was able to tell me lots about my current health and make recommendations on how to maintain and further improve my general well being.

Don't wait until you have health issues and become frustrated with traditional medicine. She has the ability to give you insight into your health and if necessary, give you suggestions on what to ask your doctor.

Thanks Lisa!

Adventure Boot Camp Ventures Indoors...

Boot campers continue to amaze me with their energy and enthusiasm!

Boot Camp Training Put to the Test!

Today I had the opportunity to do a VO2 Max test at Fit Metabolism with Jason Hagen. Campers will be happy to know that Jason had a bucket at the ready and I was close to using it. (Nice for you to see the tables turned...) Jason knows physiology, fitness and nutrition like no other. I knew I was in good hands with him as he promised I wouldn't have the 'big one' on the treadmill.

I've never done anything like this test. I was really nervous starting; I thought that I may embarrass myself by getting a score of a decrepit old lady. After all, I'm definitely not a cardio junkie by any stretch. I am a true gym rat and incorporate short sessions of HIIT (high intensity interval training) 3-4 times a week.I wondered how I'd feel and considering my stubbornness, wondered what would possess me to push the red button to stop the test. As it turns out, I may be stubborn, but I'm hooked on oxygen and lack there of made pushing that button pretty easy. Jason and his assistant, Erin, cheered me on as they knew when I'd fail based on the readings on the metabolic cart. They pushed me to my max and then counted me down an additional 15 seconds.

I was pleasantly surprised with my results; my cardiovascular fitness level far exceeded my expectations. An outstanding score for a fit 13 to 19 year old is 41.9 ml/kg/min, my score was 45.6 ml/kg/min. This test indicates that at 46 years of age, I have the cardiovascular fitness level of an athlete half my age. This tells me that my training techniques are sound in not only maintaining an age appropriate cardiovascular fitness level, it actually makes me 'younger'. That is, my cardio fitness level is that of a much, much younger person (I'm no teenager even though my fitness level would indicate so). The good news is that I'm YOUR guinea pig: all the workouts I give you, I've done myself. So, by doing my boot camp style workouts, you will also turn back the hands of time where your cardiovascular system is concerned.

I'm really impressed with Jason and Fit Metabolism. If you're at all interested in your cardiovascular fitness level and corresponding biological age, this test is well worth it. This isn't the only test offered at Fit Metabolism. The next test I'm going to go in for is the RMR, or resting metabolic rate. This test uses technology to determine exact caloric requirements. I'll tell you all about this when I take it.

Jason has incredible success with his clients, many of them boot campers. He uses this technology and more to help clients reach their ideal weight. If you are wondering how your metabolism is working and how to get into the shape of your life, Jason will get you there. Of course, Jason will encourage you to continue boot camp as he supports your nutritional program.

You can reach Jason at Fit Metabolism: 403-452-0900 or www.FitMetabolism.com

Fall Girl's Getaway!

Hey Girls,
I have 12 spaces in the upcoming ABC Girl's Getaway Sept 25-27th. Take a look at the video and how much fun we had at the June retreat. Contact me if you need details for registration.

'Time' article is misleading info!

I wanted to post some facts from the ACSM (American Council of Sports Medicine), sort of a rebuttal to a Time magazine article that was out lately stating that exercise makes you fat.

Message Points: Exercise and Energy Balance Exercise and Weight Management
• There is strong evidence from the majority of the scientific literature that physical activity is an important component of an effective weight loss program.
• Physical activity is one of the most important behavioral factors in weight maintenance and improving long-term weight loss outcomes. In fact, participation in an exercise program has proven to be the very best predictor of maintaining weight that was lost.
• Effective weight loss and maintenance depend on a simple equation called energy balance: Calories expended through physical activity and normal lifestyle functions must exceed calories consumed.
• It is a myth that exercise can actually prevent weight loss by leading exercisers to overeat. Research and common sense disprove this notion. Look around the gym or the jogging trail. If this were the case, wouldn’t those who regularly exercise be the fattest?

Other Benefits of Exercise
• Exercise and physical activity have been proven to help prevent chronic conditions such as heart disease, osteoporosis, anxiety, depression, obesity and diabetes.
• Studies show that when students are more active (through physical education, classroom activity, play, etc.) they improve test scores and attendance and experience fewer discipline problems and sick days.

Policy and economic implications
• Physical activity and exercise are key components of workplace wellness programs, which have been shown to return $2.90 to $5.96 in cost savings for every dollar invested by the employer. Participants in workplace wellness programs have reduced absenteeism, error rates and health care costs; they feel more alert, have better rapport with co-workers, and enjoy their work more.
• Physical activity and exercise must play a vital role in health system reform. Cost savings from healthy lifestyles can help fund broader coverage for the underserved.
• Stimulus funds designated for electronic medical records should include fields to record each patient’s physical activity level. Exercise IS medicine and should be measured as a vital sign like blood pressure or cholesterol levels.


You can see the Time article here.

Don't let misinformation get you comfortable on the couch!

Beach Training

Just thought I'd share my gym with you!

Boot camp is great when the weather is good!

Looking good girls!

A rainy day at boot camp...

Great workout today girls! Let's hope for a little sun soon so we can relax with hill repeats or mountain climber tabattas! I was super impressed with your effort. Thanks for your enthusiasm and energy.

The Need for Exercise Intensity....

Laurie says it all. It's all about exercise intensity in order to get great results. Good job on your hard work in July Laurie!

Adventure Boot Camp on holiday!

Aloha! Here's proof that Adventure Boot Camp is a world class organization! Liv went to Hawaii and had the good fortune to meet Kalani. I met Kalani at a Fitness Summit in CA this spring. He was quick to welcome her to Hawaii and would have invited her to drop in on his camps if she contacted him earlier. Make sure if you know you'll be traveling to check with me for possible Adventure boot camps before you go as you may be able to do boot camp at your travel destination.

Vegetarians: What NOT to Eat!

I get many questions regarding vegetarian eating and I've found some answers for you. I'm not a big sales person, so when I see something that I think is worthwhile, I want to let you know about it. A very well respected trainer, Craig Ballantyne of Turbulence Training, and a nutritionist, Kardena Pauza have put together some info for you regarding vegetarian eating. This is a free report you can sign up for. After that, vegetarian meal plans will be available.

Check out this link to sign up for your free report. There will be info on the upcoming, affordable meal plans that will be available July 29 at a reduced rate.

Stay tuned for more info on what I think will be an awesome product for those of you looking to try some vegetarian eating.

Zip Line Adventure!

What a rush! Twenty of us braved the Monster Zip Line at C.O.P.

What Should I Eat Before Boot Camp?

If you're exercising first thing in the morning, you may be inclined to go to your workout on an empty stomach. After all, not many people have a big appetite at 5 am. Is it best to train on 'empty' or eat? If you eat, what should you have?

First of all, your body primarily uses carbohydrates for fuel. Fat contributes to fuel needs, but your main source of energy comes from glucose. After an evening of rest, your body's stores of glycogen (stored glucose) is somewhat depleted. Your brain prefers glucose for energy as well. Given this information, for optimum performance and energy, it IS best to eat something prior to your morning workout.

Your best bet for a quick morning meal is some complex carbohydrate for longer lasting energy, mixed with a small amount of protein to moderate your blood sugar. You want to avoid an insulin spike at all costs (this means don't eat only simple carbohydrates!). Depending on your energy needs you could try:
-a hard boiled egg and half a slice of whole wheat toast
-a cheese string and an apple
-a glass of milk and half a banana

Make sure to drink lots of water during your workout and follow up with a breakfast with complex carbs and protein.

Injured? 5 things you MUST do!

Your body is an amazing machine. It will take care of you if you take care of it. Many people experience a serious lack of common sense when they get injured. Here is some practical advice to get you back in the saddle again.

1) Stop doing any movements that cause pain.

This seems like a no-brainer, but so many people try to push past the pain in an effort to maintain their fitness regime. Your body is signaling pain for a reason. Pushing through a fresh injury and ignoring pain is the last thing you want to do. Your routine will need to be adjusted in order not to aggravte the problem. Many people feel that if they ‘lift lighter’ with the injured body part that they won’t cause further damage. If you’ve done this before, you know that you only cause further inflammation and pain in the end. Listen to your body!

2) What happened?

Write down everything you can remember about what you were doing
when you injured yourself or first felt the pain. Move carefully and slowly through the motions that cause the pain so you can pinpoint what movements are making it hurt. The more information you have the better. Your doctor or trusted
professional can make a better diagnosis with more information. Memories get foggy over time and its best to get the information down while it’s fresh in your mind. At the very least, a date is helpful as to when you think the injury occurred.


3) Ice is your friend.

Always apply ice for the first 48 hours. Even though heat may feel nice, using heat is not recommended for a new injury. Apply ice a few times daily for periods of 15-20 minutes.

4) Move it!

Recovery will be a faster process if you get some ‘active rest’. This means that you should move your body in ways that don’t aggravate your injury. With the increased blood flow to all areas of your body, you will feel better and it’s more likely that your injury will heal faster than if you stay sedentary. There’s almost always an exercise alternative to your regular routine and chances are the cross training will be good for you.

5) Find a qualified professional.

Common sense and the extent of your injury should dictate if and when you seek the advice of a professional. If the injured body part is not feeling better in a few days, you should seek medical attention. If you wait too long, you may cause more damage or your recovery will be delayed. You may seek the advice of a chiropractor, or physiotherapist as well as a sports doctor or family physician.

Unfortunately an occasional injury is to be expected at some point by anyone involved in an intense fitness regime. However, managing any injury is the key to long term fitness and health.

Calgary NW Adventure Boot Camp Girls Geta

What happens when 14 fitness minded women get together for a weekend in the mountains? AN UNBELIEVABLE TIME! I had the pleasure of being accompanied by 13 wonderful ladies, including Kristen Stuart our mountain guide/yoga instructor at the Blackstone Mountain Lodge in Canmore. We did a boot camp each day, hiked Mount Yamnuska on Saturday afternoon and ended with a relaxing yoga session Sunday morning. Fiddleheads Catering's chef Jennifer Helmstaedt provided a spectacular dinner in the Penthouse Saturday night. Mother Nature smiled on us by providing the best of the season weather for us. All in all, the weekend exceeded all our expectations in terms of fitness, fun and laughs. I'm looking into future dates to do it all again!

Urban Adventure!

I had opportunity to participate in Calgary's City Chase this weekend. It was great fun with the highlights including repelling 17 stories, shooting a biathlon rifle, human bowling in a giant hamster sized ball, and racing all over the city in the snow, hail and rain. My neighbors and I didn't even come close to the winning time of an amazing 3 hours/22 minutes, but we made up for it in laughs. This will definitely be an event that Calgary NW Adventure Boot Camp will have to do as a group next year! Thanks to all the organizers for putting on such a fabulous event!

Burn Summer Calories...

A reporter from Metro (a free publication available across Canada) interviewed me about getting outside and burning some extra calories this summer. You can find the article in free editions of Metro around Calgary or here: www.metronews.ca. Go to the article called Burn 'Summer' Calories. Then get outside and start enjoying this weather!

Celebrations!

How do I choose the right boot camp for me?

You may have noticed a ‘boot camp’ fitness craze that has exploded on the fitness scene recently, and will continue to grow. With the arrival of spring, here’s what to watch for if you’re considering giving one a try yourself:

First of all, look closely at the qualifications of the instructor. There are unscrupulous instructors out there, misrepresenting themselves to be something they really aren’t. If you aren’t sure what the qualifications mean, check them out. Call the issuing organization or governing body to verify what the qualifications mean. You should also ask for references. Not all boot camp operators are as qualified as they would like you to believe. As with any other occupation, while the name of the boot camp may have a good reputation, your camp will only be as good as the individual instructor. After all, some one has to be at the bottom of the class, just make sure it’s not your instructor! Also, some instructors may be great at teaching another discipline, but may not be certified or equipped to instruct a boot camp style workout. Ask how much experience they have with this type of workout program. Education and experience are paramount.

Some boot camps are military style. Is this what you’re looking for? Do you want a drill sergeant yelling in your ear? Many untrained people will not do well in a military style camp as the untrained body can’t tolerate the strenuous exercises done there. If a military style boot camp isn’t your style, find out if the camp offers modified programs and exercises to fit the needs of different clients. Or, explore if the camp you are interested in offers varying levels of programs, which caters to beginner and advanced clients.

Calgary, and many other areas have rapidly changing weather. It can change dramatically during your training session. What provisions has the instructor taken if the weather takes a turn for the worse? Is there an indoor option or a ‘rainy day’ policy in place? You don’t want to be paying for classes that are shortened or canceled due to poor conditions. And if the class continues to run outdoors, in poor conditions, what safety measures are taken? Are you comfortable running on icy sidewalks or in the dark? Make sure the boot camp has made provisions for your safety. Some boot camps neglect to consider these issues. Others make it clear that the classes proceed, outdoors, regardless of weather. This is a ‘buyer beware’ issue that you should be aware of.

Client safety should be the number one priority of every instructor, whether it is in terms of weather and lighting or with exercise modification. Not all clients are capable of doing all exercises. Boot camp instructors need to have a keen, trained eye to notice and make corrections on exercise form. Will you get this personalized instruction? You are in a group setting, but the instructor should create opportunities to observe all participants and ensure correct execution with all the exercises. The instructor then should be experienced enough to offer exercise modifications when necessary.

The purpose of boot camp is to provide diversity to your fitness regimen. This is one of the main reasons that boot camps are an effective method to enhance your current fitness level. Your body is constantly forced to adapt to the new challenges a good instructor will offer. What kind of variety is offered at the boot camp? The ‘fun’ part of boot camp is the assortment of activities that can be offered in the class. An instructor’s experience and imagination can make or break your camp experience. Make sure that you aren’t enrolling in a ‘running’ class (unless this is what you’re looking for). Some instructors will fall back on long runs if they run out of other ideas. Distance running will not give you the results that a good, diversified, intelligently orchestrated workout will. Ask how much time is spent just ‘running’.

Is there equipment you need to bring or is any provided? These are important questions to ask so that you come prepared for class. Many camps will provide some basic equipment, but most will require that you bring your own mat and hand weights. If there is special equipment, make sure that the instructor is qualified to use it. For example, if there is a kickboxing or suspension training component, find out if the instructor is certified in that discipline.

Undoubtedly, more outdoor and indoor boot camps will spring up in the future. They are a fun and effective way to return to exercise, add variety to a stale routine, or amp up your already high fitness level. Make sure that your boot camp experience is the best it can be by thoroughly checking out the program, and more importantly, the individual instructor, before you enroll in it.

Any comments on your boot camp experience? Let me and others know what YOU would recommend!

This Week at Boot Camp!

Hey campers! I just wanted to thank you for your hard work, dedication and humor at camp this week. Take a look at yourself....How's your diet going? Remember clean eating and all your sweat at camp will have you doing the 'happy dance' at our up coming evaluations. I'm looking forward to the last few days of camp and your body transformations!

Long Weekend Drinking?

With the long weekend coming up, I thought I'd provide some info to keep in mind while you're thinking of having a cool one. I don't want to be a kill-joy, but if you have certain fitness and aesthetic goals, you should read on...

Is there any place for alcohol in the fitness lifestyle? The answer is ambiguous. Studies show that there are definite health benefits to moderate alcohol intake, however, if weight loss is one of the goals of your fitness journey, you’ll need to think carefully on how much alcohol you want to ingest. Here are a few things to keep in mind:
• Alcohol contains 7 calories per gram and offers NO nutritional value. It only adds empty calories to your diet. If you can afford the calories for the occasional drink, then enjoy, but if you are restricting calories, it may be best to invest your calories in something more nutritionally dense.
• Alcohol is metabolized differently than proteins, carbohydrates and fats. When no other food is present, alcohol is absorbed immediately from the stomach. With the presence of other food, the process is slowed down. However, once food and alcohol get to the small intestine, alcohol is processed first. Carbohydrates and fats are dealt with secondly and if there is no immediate need for this energy, it is stored more readily as fat.
• Alcohol stimulates appetite and lowers your inhibitions. This may be detrimental to your diet plans and good intentions. Your will power may be reduced and you may make poor dietary choices or overeat after ingesting alcohol. To avoid this, it may be best to have a drink after you’ve eaten.
• Alcohol is a diuretic. This means that it causes water loss and potential dehydration. With this water loss, there is an accompaniment of mineral loss. Minerals such as potassium, calcium, zinc and magnesium are vital to important bodily functions. To avoid dehydration and mineral loss, it’s best to have a full glass of water following every alcoholic beverage.
• Some people will choose hard liquor over beer and wine in an effort to reduce overall calories. If this is your strategy, be mindful of the mix that you use in your drink. Hard liquor has marginally less calories than beer and wine, but when mixed with sugar pop or juice, those calories begin to add up. Choose water, club soda or possibly diet pop as a mix if calories are an issue for you.

As with anything in life, moderation is the key. You need to decide how to ‘spend’ your daily calories and if this includes an alcoholic beverage, then enjoy! (Responsibly!)

Look what's coming to boot camp!

Today I did a workshop called 'I Flow'. Once I figure this out, you can look forward to doing this full body workout at camp. It's sort of a blend of yoga, pilates, and resistance training all rolled into one!

Favorite workout?

Great week everyone! I value your feed back, let me know what your fav workout was this week or any day of boot camp for that matter and I'll try to keep it comin'. I have a ton of new stuff to make you sweat next week.

Campers in Action!

Hey,
I wanted to keep everyone posted on what's going on at Calgary NW Boot Camp! If you can't make it to camp, you'll be able to get workout tips and video links from the 'trenches'! I always welcome your thoughts and comments. Stay tuned!
Shawna