New you!

I like this quote.  It's so true.  Too many of us dwell in the past.  The only thing yesterday was good for was great memories (if they are positive) and a lesson learned (if you made a mistake).  You can't change it - no matter how hard you try - you are only in control of your now. 

When it comes to peoples fitness or nutrition I hear excuses like "Well, I've always been this way" or "I've always eaten that..."  Great - that was in the past - this is now.  

Do you know what my definition of insanity is?: Doing the same thing over and over again and expecting different results.  Do you want your life to change?  Then forget about what you used to do and try another way.  Write a new chapter - a better, more exciting, healthier, happier chapter!  It's hard to change our ways.  Life gets so overwhelming and busy that the status quo simply takes less effort.  But you are worth the effort and so are the results that come with it!  

If you have always been a certain way, but want to change it - don't allow yourself to continue to rehash how you got there.  It's pointless.  Set your sights on what it takes to be different.  What do other people that have/are what you want doing now?  Emulate the positive actions of the people you know who have what you want.  Listen to new ideas and research before dismissing them since "that's not what you've been told".  Things change - you can change too!  Today, this very moment and the ones to follow, are the only moments that really count.   It doesn't matter that you missed your workout yesterday, or that you had pizza for dinner last night - you can't change that.  You CAN, however, workout hard and make a healthy meal choice today.

Really think about it....

You write your own story - what comes next is up to you... 

Stuff I Love...Coconut Body Lotion

Let's face it, our winter = dry skin!  Lotion is a must.  But it is so important to use a healthy lotion.  Your skin is your largest organ and anything that absorbs through it gains access to your bloodstream and beyond - similar to if you ingested it!  That's why I don't put anything on my skin that I couldn't eat.  There are lots of nasty chemicals and toxins in most cosmetics and lotions that many people use. With daily frequency, these toxins easily build up in the body - not good.  I'm going to continue to share my favorite products with you here on the blog.  You can simply use good organic coconut oil on your skin if you like - the same kind you should be cooking with.  It works great and is super safe.  But I also like this coconut lotion by Desert Essence.  It works really well and smells yummy.  Above all it's paraben free.  Parabens are preservatives in many cosmetics that are what we call "xenoestrogens" - things that act like estrogen in our bodies.  They have been closely linked to cancer and other health problems (not to mention increased fat accumulation around the hips and thighs for both women and men and the dreaded "man boobs" in men!).  Look at all of your lotions and cosmetics and discontinue using them immediately if you see the word paraben linked to any prefix (methyl, poly, etc.).  Many companies are realizing that consumers do not want to use their products if they contain toxins, yet it can still be difficult to find a good variety of cosmetics that are healthy.  The more we demand them (vote with your wallet!) the more variety we will begin to see.  Look beautiful - Be healthy!

Love it!

P.S. - Hydration and food nutrients play a huge role in the look, feel and texture of your skin.  Be sure to include Omega 3 Fatty Acids in your diet daily as well as lots of veggies (high in antioxidants).  I've noticed my skin looks more radiant since I've been drinking my "green monster" veggie shake every morning and I also try to drink at least 3 L of H20 daily.

Incredibly Easy Recipe...

I had some leftover roast chicken and made a delicious super quick stir fry to munch on for the week.  It's an incredibly east recipe...

Ingredients:

* chopped small: a zucchini, a yellow pepper, an orange pepper and 5 brussel sprouts

* remainder of meat from a whole roast chicken we picked up on our way home from skiing yesterday - picked it all off and just shredded it with my hands.

* 1/2 can coconut milk mixed with Chicken Curry Masala Indian spice

Throw it all in wok and stir fry it up!  It doesn't need to be in there long - just until the veggies are tender and warm.  Easy to take to work for snacks and lunch.

Failure...before you even try.

I can't.

I hate those two words - especially when they are uttered even before someone tries!!

Don't sell yourself short.  It's true, somethings you just can't do - but not before you try.  Sounds cliche and oversimplified, but you'd be surprised at how often you might do it without even knowing it. 

One thing I know for sure - your thoughts directly influence your reality. Negative thoughts encourage a negative reality and more importantly, positive thoughts produce a positive reality. 

I have often thought about why we tend to make excuses before we even try something.  I think sometimes we feel that if we verbalize to those around us that we can't do it even before we try, we protect ourselves from the actual failure just in case we can't do it.  For some reason, it seems to be becoming more and more unacceptable to have confidence in ourselves and our abilities.  We are seen as cocky or arrogant.  Yet when asked, most people would rate "confidence" high on their list of personality traits that they find attractive!  Maybe it doesn' t have to do with others... maybe it's a way to protect ourselves from disappointment if we try and fail, "well, I already knew I couldn't" - then at least you become right.

But does this really do any good in the long run?  Absolutely not!  Keep telling yourself you can't before you try and you will stunt your personal growth in so many ways.  What if someone isn't there (like me :)  to tell you that you can and force you to try it and you never do?  You become seriously limited in what even gets attempted.

You might ask, "OK, what about when I try and physically CAN"T?".  I say, "WHO CARES?!"   Focus on what you CAN do, not what you can't.  Give yourself credit for those accomplishments and goals you HAVE met - and one day that can't (with a few tries in between) will become a CAN!



Me!  January 2012  Whitehorn, Lake Louise
Photo by: Graham McKerrell

What if I had decided that "I can't ski big mountains anymore" after I blew my knee apart in the backcountry?  The thought crossed my mind for a second... But for those of you who know me well, what a seriously sad, limiting choice that would have been!  I can proudly say that I am skiing stronger, faster and better than ever and absolutely LOVE my weekends in the mountains.  They are part of who I am and what I look forward to every week.  Don't let your little "can't voice" creep in and take over.  CAN is much more fun ;)

Stuff I Love...Oil of Oregano

Oil of Oregano

It's my go-to cold and flu fighter.  I don't love the taste, but I love the effects!  I began using it about 2 years ago and have not had a cold since.  It has potent anti-microbial and anti-bacterial effects.  If I feel a sniffle or a tickle in my throat, I start taking it immediately.  I simply use a dropper full under my tongue, hold for 30 seconds, and chase with water (up to 3 times/day).  It's totally natural and safe with no side effects.  Carvacrol from Oil of Oregano is a natural phenol that contains powerful anti-microbial activity. Flavonoids provide natural antiseptic properties, and Terpenes (long chain hydrocarbons) are natural anti-inflammatory agents.

I also support my immune system daily by taking Vit D3 (extra in the winter months).  It's a MUCH safer and highly effective way to avoid "cold and flu season" without getting a very unhealthy, dangerous and likely ineffective flu shot.

Love it!

What about portion size?

I get asked this question all the time - especially by women.  We have been told for so long that we "need to eat less and exercise more" and we will lose weight, so we are always "counting calories" or trying semi-starvation - NOT fun.  If you are eating the right foods for your body, your body will tell you how much you need to eat.  The problem is, carbohydrate consumption (especially wheat) is an appetite stimulant.  When you eat too many carbs - you crave more food than you need.  This can lead to the cycle of food restriction = intense hunger = binging = food restriction.  Instead of restricting all food, I suggest you restrict only your carbohydrate instead.  After an initial period of withdrawal (yes, as in the same thing as nicotine or other drugs), you will find that you no longer get intense feelings if hunger.  This is due to a more regulated insulin response instead of riding the roller coaster of euphoric, dizzying highs and sleepy, foggy, sluggish lows.

That being said - when it comes to portion size - eat until you feel comfortable.  In general, you can eat almost as much meat (protein) as you like and unlimited above ground vegetables.  Healthy fats are also key (don't try to eat high protein/low fat!), but many people who want to be leaner need some type of portion control on things like nuts.  I always have specific individualized recommendations for each of my clients, but for the average person, I often recommend about 3-4 servings of healthy fats per day including no more than 2 oz of nuts per day (get the others from fatty fish, unheated olive oil, avocado, coconut oil, etc.). 

Here is what I packed for work today.  My water bottle holds 4L and I fill it at least 3/4 full if not more.  My protein sources (turkey veggie chili and chicken legs) are large but they are balanced out by a larger container of vegetables.  I have a small container of nuts and a couple of homemeade paleo nut bars leftover from our ski weekend for fats.  I had 1/2 an avocado in my "green monster" shake this morning with 2 eggs and will have meat and steamed veggies for dinner tonight.

It's way more fun to eat and enjoy than worry about every calorie and bite you take - just remember to fuel the machine with the right fuel and your body will thank you! 

Hope this helps :)  If you haven't had a personal nutritional consult from Flip Fitness yet, shoot me an email and we

can help you out! 

heather@flipfitnesscanada.com

Saturday Meal Plan

See how easy it is to have food ready for your meals when you prep most of it on Sundays?  You still get lots of variety and fresh meals in there too, but your never looking to grab a sandwich on the run just because it's "quicker".  Chili is quick too when it's already made, right? ;)  I'm going to post both Saturday and Sundays Plans for you today.

Saturday Meal Plan:

1: 3 slices bacon and 2-3 eggs  OR steak and 2 eggs (you can even order this out at any "greasy diner" that your friends want to meet at for breaky :)  Black coffee or tea if you like.

2: Nuts and veggies

3: Chili

4: Veggies or spinach salad with veggies and oil/vinegar dressing

5: Steak and salad or veggies (stirfried, baked with drizzle of oil, roasted, boiled, steamed...)

*Out for Dinner:  Same as yesterdays options.  Look for the protein you are craving on the menu (fish, prawns, steak, chicken...) and order it simply with a side of veggies or a salad.  If you want, you can also include a cheat meal and enjoy dessert or a glass of wine, but don't "cheat" just because - reward yourself for a great week of workouts, a tough week at work, or to celebrate with friends - never just eat something that doesn't compliment your goals for no reason at all - make sure you really want it, then really enjoy it! 

What I ate today:

1: Chicken Spolumbos Sausage, "green monster" fresh veggie drink made in my blender (same as yesterdays ingredients)

2: Out for lunch @ Xan Mongolian Grill.  Made my own stirfry with beef, 3 prawns, tons of veggies and a sprinkle of cashews - Soooo yummy!

3: Black coffee and mixed nuts/seeds

4: Haven't had it yet :) But I just made some turkey veggie chili for our ski weekend and will have a bowl of that before I head off to my hockey game at 8:15 tonight.

I should also mention that I drink a minimum of 2L of water a day and try for my full goal of 4L most days.  I use 3 stage filtered water from home that is Fluoride and Chlorine free - so important!

Sunday Meal Plan:

1: 2-3 egg scrambler (eggs, veggies - I like spinach, zucchini, peppers... you could use mushrooms, onions...).  Black coffee or tea if you like.

2: Veggies and nuts

3: Spinach and 1/2 chicken breast salad with veggies and oil/vinegar dressing.

4:  Steak or fish and veggies or stirfry or garlic shrimp and salad or .... I think you get the point by now!  Enjoy sharing recipes with your health conscious friends and family and play with lots of spice combos. I will continue to post recipes and ideas right here on the blog. There are SO many delicious combos to be made with all of your proteins, many many veggies and healthy fats - experiment and witness your body look and feel it's best!

Also, check out our Recipes Page on our website for more healthy ideas!

Friday Meal Plan

This weekend meal plan allows for some flexibility with dinners out.  I will post both options for that meal :)

Fridays meals:

1: Chicken Spolumbos Sausage, 10 nuts

2: Chicken burger(s) and salsa

3: Chili

4: Veggies (peppers, carrots, cauli, broc, cucumber...)

5: Coconut curry shrimp stirfry (use the other 1/2 can of coconut milk from Wednesday with the same or different curry (or other) spice mix).  Simply defrost shrimp in sink, add veggies and coconut milk mixture and saute in a wok! 

*out for dinner options:  Virtually every restaurant has some source of meat protein and veggie combo.  If you don't see it on the menu just the way you like it -ask!  You'd be surprised at how easy it is to get the exact meal you want :)  Go for things like steak and double veggies or a salad, cedar planked salmon and salad or veggies, prawns or shrimp, chicken and veggies.  Remember to order your choice of meat without the potato or rice or bread - it's way easier than looking at it on your plate and being tempted.  If it's not there - you won't eat it!  Order herbal tea when your friends order dessert - you'll have something to do with your hands and be less likely to pick up that extra fork.

What I ate today:

1: Chicken Spolumbos Sausage, "green monster" juice (same ingredients as yesterday)

2: Black coffee, 1 homemade (by me:) banana nut bar (1.5' by 2' square) made with coconut flour, flax meal, eggs, walnut pieces, pecan pieces, almond butter, banana, stevia - baked

3: Turkey Loaf with salsa and veggies

4: Chicken Spolumbos Sausage

5: Out at a resteraunt: Steak with veggies and coleslaw

Thursday Meal Plan

                        First, a motivational photo for your workout tomorrow!

Thursday Meal Plan

1: Mexican fried egg (scramble 2 eggs, pour into a small fry pan and cook each side, remove and spread with guacamole and salsa) Take out salmon for tonight to defrost.

2: Pecans, walnuts, cashews (2 oz) and veggies

3: Spinach salad with 1/2 chicken breast and veggies with olive oil and balsamic vinaigrette

4: Chicken burger(s) and salsa
                                                                                 
5: Salmon and roasted red peppers 

What I ate today:

1: Chicken Spolumbos sausage, "Green Monster" shake (today I added spinach, brussel sprouts, carrot, 1/2 avocado, cucumber, 1/3 banana, ice, water).

2: Black coffee, cashews

3: 1 Chicken leg and veggies (cauli, broc, carrots)

4: Turkey Loaf with Salsa and veggies

5: (at a friends) - mixed nuts and seeds, red, yellow peppers, cucumber, 1 homemade chocolate.

Wednesday Meal Plan

Wednesdays Meal Plan:

1: Chicken Spolumbos Sausage, Black coffee or Tea if you like

2: Veggies (carrots, peppers, cucumbers, etc) and guacamole

3: Chili

4: Chicken Burger(s) and Salsa

5: Coconut Curry Chicken Stirfry - 1/2 chicken breast (you already have cooked from Sunday prep day) and mixed veggies (I like brussels sprouts, peppers, spinach, broccoli, cauliflower...).  Use 1/2 can of coconut milk and mix in the curry spice - pour over chicekn and veg while cooking -so yummy and crazy easy!!

What I ate today:

1: Chicken Spolumbos Sausage, "Green Monster" Shake (today I blended: 1 brussel sprout, 1 carrot, large handful spinach, 1/2 avocado, 1/3 banana, 1/3 cucumber, ice, water).

2: 1 chicken leg, pecans, black coffee

3: Turkey Loaf (really tasty!) with salsa, raw veggies (cauli, broc, carrots)

4: Handful mixed nuts

5: Turkey Loaf and salsa

Tuesdays meal plan

Hey all!  How did today's meals go?  How are you feeling?  Keep eating clean with something similar to one of the meal plans below.  You can just match a protein for protein, healthy fat for healthy fat and veggies for any veggies.  Its just that easy - it only takes a little prep and planning.  The cleaner the fuel - the better the machine will perform! (and the better it will look too ;)  Share your modifications or recipes in the comments below!

Here is Tuesdays meal plan:

1: 2 or 3 egg scrambler (mix eggs, peppers, spinach, etc and scramble!) with salsa

2: Chili

3: Take some of the leftover cauliflower and Brussels sprouts stir fry and add 1/2 chicken breast.  Re-heat at lunch :)

4: Veggies (carrots, cucumbers...) and guacamole

5: Chili

What I ate today:

1: Chicken Spolumbos sausage, 10 pecans, 10 almonds

"Green Monster" - I use my emulsifying blender to make a great super juice! (I made    enough for both Gary and I).  What was in it today: spinach, asparagus, Brussels sprouts, 1/2 beet, 1 carrot, 1/3 of a banana, water, ice.

2: Baked Chicken legs (2) and raw veggies (carrots, cauliflower, broccoli)

3: Baked Chicken legs (3) and raw veggies

4: Black coffee and a Paleo "treat" - 2 tablespoons of organic almond butter mixed with 1/2 oz of chopped walnuts and a squirt of organic unpasteurised liquid honey

5: Salmon Fillet with sauteed green veggies (Brussels sprouts, zucchini, asparagus, broccoli)

<--- My actual meal 5.  Looks yummy huh?!

Sunday Food Prep

Today is the day Gary and I shop and prepare our food for the week (and you will too!).  I posted a shopping list on Friday for you if you wanted to give it a try.  I will post your meal plan for the next day every evening, and I will also post what I ate that day - so you have two ideas for a day of meal planning :)  Oh - and I forgot a few things on the shopping list - a large bag of spinach, a large can of crushed tomatoes, 1 lemon, and some fresh cilantro - sorry!  Ok, well roll up your sleeves and get ready to cook!  Feel free to tweak the recipes to your liking :)

Food Prep:

Things you will need:
1 large pot for the stove
1 or 2 small cookie sheet(s) for the oven
1 large fry pan for the stove
BBQ

Begin by cooking your spolumbos sausage on the BBQ or indoor grill if you have one.  You may also do your chicken breast at this point on the BBQ too. I prefer BBQ'd Spolumbos, but you can also bake them in the oven or cook them in a pan if you want too.  For the remaining directions I will assume you did not BBQ them.

Pre-heat your oven to 365.  Put chicken breasts and sausage on separate small cookie sheets and put in the oven.  Set the timer for 30 mins (you will check the spolumbos then - I have never done them in the oven so I'm unsure of cooking time.)  If you have done the sausages on the BBQ - set the timer for 45 mins when the chicken will be done.

Put ground beef into a large pot on the stove and begin to brown.

In a bowl, add the ground chicken, Mrs. Dash Chicken spice, onion salt, celery salt, dried basil, garlic powder and fresh ground pepper.  Mix.  Pre-heat a large fry pan on the stove to medium/high, form thin round patties and add to pan.  I cover them with a lid to keep the heat in so they cook through faster.  The chicken will puff up, so make the patties thin.  Flip when needed.

While you are continuing to doing this - stir the beef until it's brown.  Drain it and set it aside.  Put the pot back on the stove and lower the heat to low/medium.  Add the full can of crushed tomatoes, 1/2 a chopped zucchini, 1/2 bag of broccoli slaw, 2-3 carrots, large handfuls of spinach, basil, oregano, 1 dried crushed hot chili, fresh ground pepper, onion salt, celery salt, fresh peeled and chopped garlic (or garlic powder) and any other spices you like. Add the cooked ground beef back in, mix, and simmer on low until nicely combined.

Continue to make and cook chicken patties until all ground chicken is used.  Remove baked chicken breast (and spolumbos if you baked them) from the oven and let cool.

Last thing to make is your guacamole: mix 2 ripe avocados, juice of 1/2 a lemon, some garlic (either fresh peeled and finely chopped or powder), onion salt or fresh chopped red onion, chopped cilantro.  I also add some extra spicy pre-made spice mix (Mrs. Dash Extra Spicy).
Leave the pit in the middle - it will help it to not turn brown as quickly.

Put all food into large GLASS containers with tight fitting lids and put into the fridge for your meals tomorrow!  This should have taken you under 1.5 hrs to complete this total prep :)

Now here is Mondays meal plan:

When packing in the morning, take out a salmon fillet to defrost.

1. 1 chicken Spolumbos sausage, 10-15 almonds, (black coffee or tea if you like)

2. 5-6 oz chicken burger patties (between 1 and 3 depending on how big you made them:) with lots of salsa.  Carrots with homemade guacamole for dipping.

3. Spinach salad with 1/2 cold chicken breast chopped, cucumbers, 1/2 red pepper and homemade vinegar and olive oil dressing.

4. Veggies: carrots, broccoli, cauliflower, cucumbers....

5. Salmon (baked or fried in a pan).  Stir fry some Brussels sprouts and cauliflower in coconut oil or organic salt free butter with garlic, salt and pepper. Make extra stir fry (2 portions) for tomorrows lunch.

Check in tomorrow evening for Tuesdays plan and to see what I ate on Monday.  Enjoy!

Fun Overload!

What did you do this weekend?  We just returned from Lake Louise where it was fun overload!  I worked Friday morning, drove to Louise, skied from 12-4, went skating at the Chateau, had dinner, went for a sleigh ride and a hot tub - then skied a full day today and I'm just about to leave for hockey!  I work out for many reasons - one of which is to have the energy to do all of the things I love and live every moment to the fullest.
  
What keeps you challenged? 
What drives your need to be in the gym? 
Is an aesthetic ideal always enough? 

In my professional experience - it's often not.  Setting physical goals for yourself is key (that's why I continue to do weight, measurements and most importantly photos with almost every client I work with), but what about other aspects of your fitness life?  While it feels amazing to slip on a pair of previously tight jeans easily and know you are rockin' them - it's also amazing to stand at the top of a mountain you have just hiked and not feel like your going to pass out, or ski that run from top to bottom without your legs begging you to stop, or even just getting up that flight of stairs at work without puffing embarrassingly in front of your colleagues, or picking up your 35 lbs grandson without even a second thought.  On those days when you just don't think you care about how flat your abs are (even though you should!), why not have another motivator to get those gym shoes on and get to it?  I want to challenge you to add a performance based goal to your list for 2012 - you can share it with all of us below in the comments if you want to - everyone who reads the blog can encourage you!  And it helps make it real when you write it down and tell someone.  Why not have one more great reason to be your healthiest this year?!    

Shopping list for next week...

As promised - here is your shopping list to get prepped for next weeks meal plan.  I made it super simple (not necessarily my most favourite recipes).  But I wanted to show you how with minimal prep, you can be ready for a whole week of healthy eating.  One Sunday I will post the "How To" prep :)

Shopping List:
1 carton organic free range eggs
bulk unsalted almonds and pecans
2 packs ground chicken
3 chicken breasts
1 steak
3 chicken Spolumbos Sausages
1 bag frozen cooked peeled shrimp
2 individual sized salmon fillets (I get a bag of individually frozen ones from Costco- makes it easy just to pull one out in the morning for the evenings dinner).
1 pack ground beef
Salsa (I use Neil Brothers Organics from Superstore - just make sure there is no sugar in the ingredients - just whole foods: tomatoes, veggies, spices, etc.)
1 bag organic whole carrots
1 small bag broccoli slaw
1 zucchini
1 bunch asparagus
5 Brussels sprouts
1 head cauliflower
2 red peppers
2 cucumbers
2 ripe avocados
1 can coconut milk
1 pouch prepared curry spice mix (no MSG)
(you will also need your basic spices that you prob have at home - plus in one recipe I use the Mrs Dash MSG/Salt Free chicken spice - for the chicken burgers you will make :) Also - olive oil and balsamic vinegar for salad dressing (I use my own container and make a bunch with Mrs Dash Herb and Garlic in it).

Recommended Reading...

 

   



  Wheat Belly by Dr. William Davis MD

This is a great easy read that you will come back to again and again to remind you why you DO NOT want to include grains in your daily diet.  It explains in interesting and applicable terms how you are damaging your body physiologically and what diseases, disorders and aliments can be caused by consuming grains (wheat in particular).  If you are not convinced by now, you will be after reading this book!  I have seen it time and time again with my clientele - lose the grains (wheat), lose the belly!

(and the blemishes, arthritis pain, insulin resistance, osteoporosis, hair thinning, inflammation... the list goes on!)

The Paleo Solution by Robb Wolf

Along the same lines, but discusses the diet as a whole (not just the dangers of grains).  I eat Paleo and recommend this lifestyle to most all of my clients.  It is the way you where designed to eat - and thrive!  it includes recipes and guidelines on how to transition your current nutritional intake towards Paleo.  Some people find it hard to accept - we are SO addicted to our bread, pasta and dairy! Plus we receive a lot of conflicting info in the media about "healthy whole grains" (NOT healthy by the way:).  Remember that medical info is always evolving and we can't become married to one outdated way of thinking.  Do as the book says - try 30 days - and I promise you'll see the enormous benefits for yourself!





 







Heads up for the "Week of Weight Loss!"

Make sure to check in this Friday for an intro into the following week - Which I have dubbed "The Week Of Weight Loss".  I'm going to give you a shopping list and a prep sheet to get your food ready for the week and if you want to follow along, I will be posting your meal plan for the next day.  You can post comments about each meal plan and see how easy it is to enjoy yummy healthy food that helps you be your leanest, best self! 

My First Blog!

Welcome!  I'm super exited about this new, more personal feature of Flip Fitness.  Check back every few days for new news directly from me (Heather:)  I get asked daily questions like:
"what did you eat today?"
"what was your workout today?"
"do you have any new recipes?"
"how do you stay motivated?"

I will be posting about all of these things and so much more!  Don't forget about our website www.flipfitnesscanada.com for all of the newest programs and specials, but check me out here to for extra tips and goodies too! 

I want to help all of you realise that what I call "living it" is easier than you might imagine.  You can and will reach your full potential if you want it bad enough.  I will be sharing my personal thoughts with you here about everything from nutrition to training to life.  Hope you enjoy!  Thanks for checkin' it out!