To Good Health…with Thanks
As we enter October it may have donned on you that we’re 3/4 of the year through. Isn’t it funny that as kids the months just seem to drag on; as adults the years just zip by??
October is the unofficial start of Fall for most (even though it feels more like summer right now). And Thanksgiving is just a week and a bit away so I thought it fitting to devote this section to giving thanks for good health (for yourself and for those you care about). If you don’t have good health at this moment, then let’s give thanks for finding the strength to pick yourself up and start making the right choices for a healthy lifestyle.
Health is a funny thing. Many individuals take for granted their health until it’s gone; then they’ll do anything, pay any price to get it back.
What we want to do is to not take our health for granted…ever. We’ve been blessed by God with this amazing equipment called our body; it’s to be treated like a shrine, not as a toxic dump for poor quality food, inactivity, stress, and sleep deprivation.
Ask yourself this question: are you truly being thankful for the body you have and is your current health reflecting that?
Only you really know the answer.
But thankfulness comes in many forms. For example, You can be thankful to your body by fueling it with healthy foods. Most people know that a diet full of wheat, soda pop and processed foods will not lead to a healthy body. Being thankful to your body means drinking more water, choosing whole foods that come from nature, and watching your portions. At the supper table this Thanksgiving you can forgo the 2 slices of pumpkin pie and whipped topping and enjoy one small piece. Pass on the seconds. Listen to the needs of your body by eating slow and taking your time to let the food digest while it signals to your brain that you are full.
You can be thankful to your body by making the choice to not sleep in and instead go for your workout.You can be thankful that you have the physical ability to walk, run, do squats, lift weights (even though at boot camp sometimes you complain about it).
This reminds me of a situation I came across about a year ago where I did a 180 on being thankful. I was at the gym and having a tough workout. My legs were sore from the previous day’s exercises; I wanted to call it a day. Then, I saw a young man, maybe 28, who was a double amputee from the knees down. He was a veteran from Afghanistan. He was with a trainer and exercising so hard at things I’m sure in the past he would have found easy. Beads of sweat poured down his face and I could see the anguish in his face at just trying to lift himself off the floor. I felt so guilty. Utter disappointment in myself. Here I was, physically fit, a trainer and with both my legs in great working order, and I’m not being thankful for this gift. I’m whining. From that moment on and for every workout since, I keep that image of that man in my mind. I’m now thankful every day that I get the gift of a tough workout. That I can feel my legs burn with each squat or run. Think about that the next time you complain.
Finally, we should all be thankful to live in Canada. To live in a country of such wealth that affords us the opportunity to have all this wonderful food in our grocery stores and at our supper table. To have places to exercise and parks to walk in without the fear of being shot. To have fresh, clean water to fill up our fancy Sigg water bottles that we take to yoga and boot camp classes. To have running shoes on our feet and Lululemon on our backs. All that and more.
In this final quarter of 2011, may you find many reasons to be thankful for your health.
To quote Virgil: “The greatest wealth is health.”
Happy Thanksgiving to all. God Bless.
Make the best of your Fall and focus on routines.
The September long weekend is here and then sadly, we’re turning the page on Summer and heading into the busy routine of Fall – school, work, meetings, shorter days.
I don’t know about you, but I love Fall. The sun is just like a warm hug – not too hot, but just pleasant enough to want to be outside for hours (and still get a bit of a sunburn if you’re not careful 
As everyone heads back to their respective offices and classrooms, I wanted to share some thoughts on making the best of your Fall and focus on routines.
The first thing is getting back to normal sleeping patterns. During the summer months when there is so much exciting stuff to do (movies, patios, bbqs, outdoor concerts) it’s natural to want to stay up late and then sleep in late. But your body works best with a routine, so tonight make it a point to get back to your “school” week sleep time and wake up time. It will save you a ton of grief when school and work starts next week.
The next routine is getting back into fitness. I’ve come to accept as a personal trainer in Manitoba that summer weekends are precious. With the glorious summer we had, many participants took off for the summer (and you guys know who you are!). I know many of you made the promise back in June to find ways to be active at the cottage, but the reality usually tells a different story. I know only of a handful of boot campers who actually did my workouts at the cottage; the rest were lounging on the dock, boating, seadooing, or doing other more leisurely activities. Getting back to some high intensity boot camp workouts is the only cure…and man in that first week back going to be tough!
A third routine to get back into may be a tougher one for some…it’s cleaning up your eating. Even without exercise, people can maintain their weight if their eating is in check. But if eating goes out the window (and exercise) then you have a recipe for weight gain and a Fall wardrobe that won’t be fitting quite a well. So what you’re going to need to do is get rid of all those foods and beverages that are not part of your “trainer approved” meal plan. This includes alcohol, chips, hot dogs (uggh, yuck), marshmallows, boxed cookies, ice cream, freezies…etc., etc.
A final routine that is essential to return to is the mindset routine; getting your brain programmed for major goal setting once again and back on track. I would recommend reading the book “The Ant and the Elephant” by Vince Poscente to help get that elephant (your subconscious brain) charging. This is where your dream building comes into play and could very well chart a totally amazing path between now and Christmas.
So there’s my four routines that I want you to focus on for September. I’m going to be on the same path as you guys, as I ate a few too many pieces of date square over the summer and haven’t charged ahead with my leadership business as I had intentions of over the past couple months. We’re all in this together.
Yours in health,
Sara
5 Tips to Staying Thin
Hey there. It’s your Winnipeg fitness expert Sara here writing for the Happy Monkey Club. This week I want to talk about my 5 tips to staying thin.
It’s not fair, but some people are naturally thin. Most other have to work at it to stay thin. It doesn’t just happen; it requires a lot of hard work and commitment. But being thin is not just an aesthetic thing. Your waist size matters for health reasons. According to the Heart & Stroke Foundation, being what is termed an “apple” shape (where you store fat around the belly) increases your risk of heart disease and stroke, compared to those of a “pear” shape (store fat around the hips and thighs).
For women, if you measure 35 inches or more at your waist circumference, you are at an increased risk of diabetes, heart disease and high blood pressure. Never mind the self esteem impact being over weight or obese can have on a woman.
So I’m here to share with you what I know to make this body change happen. Consider the simple fact that staying thin is not a given, it is something you have to work on daily…but it is something that you can get great at.
Tip Number 1: You are what you eat.
You really have to focus on the food that goes into your mouth. I’ve said this many times but you can’t out-exercise a bad diet. It is far easier to control the amount of food going into your mouth than to have to burn those calories later through high intensity exercise (and NO, walking won’t be enough…I’m sorry).
Eat more vegetables that are low glycemic and high in fiber (spinach, kale, kelp, broccoli, Brussels sprouts, beans). Also eat more high-fiber fruits (apples, grapefruit, berries, kiwi) and whole grains (sprouted grains, spelt, quinoa).
Tip Number 2: Drink water (glug, glug). 
Most women do not drink enough water throughout the day to stay hydrated. Instead, their beverage of choice is coffee, a diuretic. Be sure to consume enough water to replace what you will lose through sweating. For most people this will be more than the usual 8 cups of water. If you exercise, you may need to bump it up to 10-15 cups per day – as your muscles need water for recovery and development.
Tip Number 3: Pump iron.
Fueling your body with healthy, wholesome foods is essential; but don’t forget to do resistance training to build lean, strong muscles. Building muscle is not an bad word for women. Lean muscle mass is a calorie burner, even when you’re not at a Winnipeg boot camp workout. So grab a pair of dumbbells (and no, not the 3lb ones…go for something heavier will ya!) and start doing dumbbell chest presses, bent over rows and squats.
Tip Number 4: Don’t stress out. 
If you’re wanting to stay thin, you’re going to need to reduce the stress in your life. Stress can be toxic to your body. Too much stress produces an overkill of cortisol, a stress (and fat storing) hormone. Stress can cause you to sleep less (also producing more cortisol), eat more, eat more crappy foods as a coping mechanism, and increase your blood pressure. To reduce stress schedule a massage once a month. Do a quick 10 minute body weight workout. Deep breathe for 10 seconds.
Tip Number 5: Get Active. Stay Active. 
This would be my top pick for staying thin – simple keep active all the time. You can often hear me say “every moment is a workout moment.” And while this might sound extreme to some, I’m always trying to find ways to add activity to my life. Don’t get me wrong, going to the gym or a boot camp for a workout is excellent – but it’s only 30 to 45 minutes of a 24 hour day. What are you doing with the other 23.5 hours? You’re going to have to find other ways to include activity. Park the car waaaayyy far in the parking lot and walk. Carry a basket for your groceries. Walk to a colleague’s desk to tell her something instead of email. Add a 1 minute run/jog burst to your usual walk.
5 Diet Tweaks for Flat Abs
Seize the Moment!
Today is your day, I can feel it.
Can you? : )
Today you need to go at life full-on, hit it with your ‘best game’, go at it with you biggest and best smile and think, talk and act like the winner you always knew you could be.
Today you need to speak like the good stuff is here already, laugh like you’ve heard the World’s funniest joke and talk to people in a way that makes them certain, I mean 100% certain that you’re a mover and shaker, someone who’s going places, someone to follow.
Put on your best game today… it’s why you’re here in the first place, right? : )
5 Diet Tweaks for Flat Abs
If your stomach isn’t as flat as you’d like it to be then you have come to the right place.
Exercise alone will not get you a toned stomach – diet is a huge part of the equation.
Below I have compiled 5 very easy tweaks to your eating habits that will dramatically flatten your abs.
Diet Tweak #1: Don’t eat after 6pm
This is such a simple and effective way to lose fat. Late night eating is the most damaging to your waistline, so cut it out completely.
Brush your teeth immediately following dinner. Once your teeth are brushed, you’ve put a period to the end of your consumption for the day.
Change your evening routine. If you’ve always ended your day watching your favorite shows with your hand in the snack bowl, then now is the time to change things up. Find activities that don’t revolve around food and stick with those.
Make it a habit. The first few weeks will be the hardest, but soon your new no-food-after-6pm routine will feel normal.
Diet Tweak #2: Cut back on carbs
Notice I didn’t say to cut out all carbs, but rather to cut back on carbs. These diet tweaks are meant as lifestyle changes that you stick with long term. Cutting back on carbs is a realistic and very effective way to lose weight.
Always choose whole grain bread and pasta over white. Whole grains are less likely to be stored as fat than processed grains.
Eat half of the carbs you normally do. Eat your sandwich open-faced and reduce the size of your pasta serving.
Avoid carb-filled snacks between meals. Instead of crackers or chips, have fresh fruit and veggies.
Diet Tweak #3: Eat more fiber
Most people simply do not get enough fiber in their diets. Fiber is essential when it comes to getting lean since it is low calorie while filling you up.
Instead of seeing salad just as a side item, make salads into meals. Add protein to a large pile of greens for a guiltless meal. *Try the recipe for Grilled Salmon and Peach Salad below.
Make veggies a part of every meal. The benefits of eating more vegetables are too numerous to list, just know that your body will become healthier and leaner with each fibrous bite.
Fruits are a delicious source of fiber. Incorporate fresh, seasonal fruits into your daily diet.
Diet Tweak #4: Drink tons of water
Drinking plenty of water is another extremely simple way to promote weight loss. Chronic dehydration leads to false hunger signals and unnecessary calorie consumption.
Drink a large glass of water before each meal. This will prevent overeating.
Choose water instead of sugar-filled sodas and juices. Sugar-filled drinks are a huge weight-gain trap.
Carry a water bottle with you throughout your day. Keep water in the car and at your desk for constant hydration.
Diet Tweak #5: Enjoy natural sweets
Traditional sugar-filled sweets will quickly add up around your waistline. Instead of going for sugary sweets, enjoy natural sweets.
Fruit is nature’s candy. Reach for sweet, seasonal fruit for dessert.
Avoid foods that contain white sugar or high fructose corn syrup. Consider these items ‘anti-flat-abs’.
Use wholesome sweeteners such as pure maple syrup, brown rice syrup or dates in your recipes instead of white sugar. Eliminate white sugar from your kitchen.
Eating right, coupled with challenging exercise, is the formula for a toned, lean body – so guarantee your results by teaming up with me.
Together we will come up with a fitness plan that is uniquely yours, one that fits your lifestyle and brings you promptly to your goals.
Call or email today to get started.
mailto:sara@sweatmarks.com
Phone: 204 795 4467
7 Vacation Slim Down Tricks.
Does your upcoming vacation have you worried about your waistline? You should be.
The average person gains almost a pound a day while on vacation.
But that doesn’t have to be you. Most of the time extra pounds sneak up on you when you least expect it, so decide right here and now that your vacation will leave you slimmer than when you left.
All you have to do is have a plan.
As you embark on your next vacation adventure, use these 7 tips to come home fitter than when you left.
Trick #1: Cut Your Carbs
Vacation days are notorious for carbohydrate rich meals, and it’s a well-known fact that too many carbohydrates will quickly add up to unwanted pounds. Combat this fat-trap by choosing one meal per day to go carb-less.
Breakfast: This may be the most effective meal to use the carb-less trick, since breakfast often involves breads, pastries or pancakes. Skip the toast and fill up on egg whites and lean breakfast meats.
Lunch: A great carb-less lunch is a salad with lean meat. It’s so filling and satisfying that you won’t even miss the bread.
Dinner: Since you’re on vacation, you don’t want to feel deprived, so dinner is the hardest meal to go carb-less. But if you’ve indulged at breakfast and lunch then make it a point to cut the carbs at dinner. Stick with veggies and lean meats.
Trick #2: Be Active
If your travels keep you too busy for a workout, or if your hotel does not have an exercise room, make a conscious effort to be active everyday. Go on a brisk walk after your day’s activities. This is a great way to see a new city, and also a great way to burn off extra calories. Take the stairs instead of elevator in your hotel and any other buildings you visit. Go on a short jog in the mornings or evenings of your stay. If your hotel has a pool, swim a few laps each morning or evening.
Trick #3: Indulge with Control
Eating out is a must while on vacation. Whether you’re visiting 5 star restaurants or fast food diners, you are faced with the same problem: large portions. While the easiest thing to do with a large portioned meal is to simply eat it all – you are on vacation after all…right? – that isn’t the best for your waist.
When you order your meal ask the waiter or waitress to bring you a to-go box. Take half of your meal and place it safely into the box before you even begin to eat. This gives you no choice but to eat a healthy portion. If you would rather not carry around a to-go box then ask that your entrée be made into a smaller portion. If it is dinnertime ask for the lunch-sized entrée.
Trick #4: Don’t Eat Late
One of the easiest tricks for preventing weight loss is to simply stop eating 3 hours before you go to bed. This is especially effective while on vacation. So skip that late night indulgence and wake up looking and feeling great.
Trick #5: Snack Healthy
Have you ever noticed how travel days create the perfect opportunity for snacking? A coffee and muffin before your flight, a snack on the plane and then before you know it – it’s lunch time! Taking a road trip? This opens up even more opportunities for regrettable snacking…rest stop vending machines, gas station quickie marts and of course the never ending string of fast food restaurants along the highway.
This summer cut unhealthy snacking off at the pass by brining along your own healthy options. Dried or fresh fruit, unsalted nuts, health bars, cut veggies and low fat crackers are a good start. By filling up on these healthy snacks between meals you will end up eating less when presented with a less-than-healthy meal.
Trick #6: Avoid Fried Foods
While fast food restaurants are definitely convenient, with their low prices and quick service, this convenience is not worth the additional pounds brought on by chips and fries. As you enjoy your vacation keep this in mind: avoid fried foods. While this is always good advice to follow, it is even more important to abide by while traveling.
While vacationing you will likely burn fewer calories each day than you would burn at home, and you are consuming more calories due to your schedule of eating out. You are walking a fine line, and eating fried foods would throw you right over the edge. A gram of fat contains 9 calories as compared to the 4 calories that proteins and carbohydrates carry – so you can see that consuming fried foods will drastically increase your caloric intake.
If I still haven’t convinced you to pass on the curly fries, keep in mind that heartburn and indigestion are never fun…especially while on vacation!
Trick #7: Team up with a Pro – Yours Truly!
Well, fitness is my specialty…and since you are serious about creating a healthy and fit physique – guarantee your results by teaming up with me.
Together we will come up with a fitness plan that is uniquely yours, one that fits your lifestyle and brings you promptly to your goals – something that you will appreciate while on vacation and at home.
Call or email today to get started.
mailto:sara@sweatmarks.com
Phone: 204 795 4467