How many of us have a similar daily routine?  We generally know what the world is going to deliver us each day, and more importantly, we generally know how we are going to respond.

From a fitness perspective, this repetitive routine is the exact opposite of what we strive for. Physiologically speaking, for a muscle to grow we need to create a specific environment. In short, when a proper exercise stimulus is provided (ex. weight training) the body will adapt to that stress by increasing muscular strength and size. At its most basic level, this is what training is all about. Sounds great right? Well it is…unless you maintain this stimulus to the point it becomes routine. Without changing the stimulus, out muscles have nothing to adapt to. We are no longer progressing, and we are no longer achieving results.

Now the question is…does this same theory apply to us as people?  If we go through our days in a "cloud of comfort" to the point we are able no longer challenging ourselves, does this mean WE are not progressing??

I read this quote yesterday…”In order to experience something new, you have to do something you’ve never done before”.   This is a great quote, but the humorous thing is that I read this while standing in the washroom…before my first ever 10k race.

For those who know me, distance running excited me about as much as watching paint dry. Then I asked myself…do I really dislike running? Or was that a wall I was putting up to help maintain my “comfort zone”? How can I detest something I’ve never done before? 

With that attitude I decide to breakout of my comfort zone and dare to try something I swore I never would. Yes, this race was for charity and the money went to a great cause (Oakville Hospital Foundation and the Colorectal Cancer Association of Canada), but it was also for me. It gave me the opportunity to challenge myself physically, and more important, mentally.

Trust me, the moment the race was complete I was grinning ear to ear (and that had nothing to do with my time!) I was simply proud that I accomplished a new challenge.

Game Plan:

This month, sign up for something outside your comfort zone. Choose something that challenges you, excites you, or even terrifies you.  

Tip:

Have someone to be accountable to…this will help keep you motivated on your new path.

**Please consult your health care provider before following any advice on this blog.

For the first of many nutrition related blogs, lets start with the most difficult meal of the day for most people. I’ve noticed that the typical breakfast has a few problems; it’s eaten too long after waking, its carbohydrate dominant, and worst of all....sometimes it doesn’t occur at all.

Try the following tips to start your day in “fat-burning” mode vs. “fat-storing” mode.

• Eat within 30 min of waking.
• Protein is your friend. Aim for at least 20 g in the morning (this is important for body-fat reduction and maintenance of muscle tone).
• Avoid refined sugars as these start you off on the wrong path and lead to that mid-morning muffin craving.
• Fibre is key – Aim for at least 5 g in the morning through consumption of whole, unrefined, complex carbs. (2 fibre types: Soluble – slows the release of carbohydrates into the blood stream. Insoluble – provides a detox for your digestive tract).

Skipping breakfast is associated with an increase caloric intake later in the day. Don’t skip this meal!

When clients initially resist the breakfast conversation, two popular excuses are usually mentioned. Luckily, the solutions are simple.

Excuse #1 – “I’m not hungry in the morning”

Problem Solved – A small, protein rich breakfast will be easily digested without leaving you feeling too full in the morning. A breakfast smoothie works well here.

Excuse #2 – “I have no time”

Problem Solved – A protein shake takes less than 5 min to blend up (thank you Magic Bullet!!). There's no need to wake up at 5am and milk the cow…cottage cheese and yogurt are already made for you.  For those of you who really enjoy pushing the snooze button, just make some hard-boiled eggs the night before and have these guys with a piece of whole-grain toast before you head out the door.

Making breakfast a priority in your lifestyle will lead to countless benefits that your body will thank you for. 

**Please consult your health care provider before following any advice on this blog.

As we enter the month of September, it’s a perfect time to get the health and fitness routine back on track. Kids are returning to school, patio season (aka nacho and beer season) is coming to a close, and fall is a great time of year to set some new, healthy goals.

We all love to envision where we would like to be, but often neglect the steps needed to get there.  Whether it’s in business or fitness...you have to start with a plan.  And item #1 on that plan should be to answer one important question - where are you now?  Without establishing your starting point, its impossible to track your progress.

If you take one thing from this post, let it be this…your weight on the scale is not the only measurement of health!  Do not use this as your sole outcome measure. Here’s a classic example: “Client A” weighs the same after 3 weeks of exercise, but they have lost 2 lbs of fat, gained 2 lbs of lean mass (muscle, bone density), and now they can do 10 more push-ups then before.  Should they be disappointed with their results? Of course they shouldn’t.  Although weight loss may be a goal for most, there are other tools needed to track your progress.

This can be as simple as having your partner or friend perform some body measurements (waist, hip, chest, arms etc…), or performing a simple at–home fitness test (max # of push ups/min, max front plank, 12-min run for max distance). For those daring individuals, having someone take a “before” picture of you in a pair of shorts or swimsuit is great place to start.  Post this pic on the fridge and there’s no better way to stay motivated during those after dinner cravings.  The bottom line is having objective tools to track your progress is key to long-term success.

Just think of the fitness quote, “If you’re not assessing, you’re just guessing”.

**Please consult your health care provider before following any advice on this blog.

So this blog has been on the verge of being a reality for a while now. I guess with the knowledge and experience I have been gathering, you might say things have finally reached a "tipping point".  What you will find while visiting this post are nutritional tips, exercise advice, and simple ways to make health a part of your daily routine. The purpose of this blog is to initiate thought, in the hopes that these "small" thoughts will turn into actions. Actions that make us feel good. Actions that we are proud of. 

I hope by reading this blog it will help become YOUR Catalyst to Health....