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%

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.

Adventure Boot Camp Ventures Indoors...

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

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!

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!

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!

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!