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%

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.

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.

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.

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!