[caption id="attachment_21506" align="alignleft" width="116"]Grade 6 graduation Grade 6 graduation[/caption] I have a beautiful, intelligent, caring, sensitive, perceptive 13 year old daughter. She just finished her first year of high school and thriving.  She loves acting, singing and playing waterpolo.  As her mom I have taught her a lot over the last thirteen years; how to cross the street,  how to ride her bike, how to tie her shoes, table manners, conversation skills...the list goes on and as she continues to grow as she still has a lot to learn.

“You need to lay off your kids!”(he was referring to my yelling at my kids during a water polo game) is what an eighteen year old lifeguard told me several years ago at our community pool.  That statement although very unwelcome at the time (what does this young punk know about my kids and parenting?) was a HUGE wake up call for me and thankfully led me to make some important changes. 

UnknownI have been known to be somewhat stubborn about accepting that sometimes as much as I want it to my body just can’t do certain things. If I am injured and it's keeping me out of the gym or on the sidelines of a game, it is very hard for me to do.

I grew up thinking that pushing through the pain was the way to overcome it.

When I was younger and depending on the injury sometimes it worked but sadly as I’ve gotten older it just isn’t the case.  And now that I know more I don’t even want to try that, because I know you can do more harm than good by not taking the appropriate measures to heal when you are injured and that your brain sends warning signs to your body giving signals that you’ve had enough, that you should slow down or stop.

Got GlutesIt was 1992 when Sir Mix A Lot  spoke out first when he announced that he liked big butts and that was no lie.  It came as a refreshing change considering the “skinny-obsession” in early 90’s.  Fast forward to today when every other song on the radio has at least some reference to the female behind. It’s become very in to have a larger derriere to the extent that a ‘booty complex’ is starting to emerge and women are seeking butt implants more and more.   They actually sell a contraption similar to a  push up bra for the booty, it lifts the booty up without the need of padded underwear, silicon inserts, or booty enhancing pants. 

The holiday season has come and gone once again, I hope you enjoyed time with family and friends.  I was lucky enough to spend the last week or so at a party here, a dinner there and family get togethers that served lots of not so healthy food and drink. It was a good time, I indulged some but I rang in the New Year and now it’s back to business!!

[caption id="attachment_21058" align="alignleft" width="240"]Abandoned heels at a party Abandoned heels at a party[/caption] I really love this time of year, the lights, the picturesque snow covered trees..and the holiday parties!! Year round I can get away wearing ballet flats or a small pump when I’m dressed up for a party but there are two occasions that I feel a have to take it up a notch,  by taking it up I mean the height of my heels.  Weddings and holiday parties for me are really the only time I’ll wear a heel. The heel height I consider big to most of you might not seem very high at all.  An inch and a half to two inches is really my maximum, and even at that I struggle to look ladylike as I walk (let alone try to dance) with these things on my feet.  I am without a doubt more graceful with my hockey skates on then I am in a two inch heel.  But on these special occasions fashion trumps comfort.  I have yet to keep my heels on for an entire event, I bring backups and part way through the evening have changed into a more comfortable shoe, not as pretty but not as painful either.

[caption id="attachment_20439" align="alignleft" width="75"]My husband looking fit. My husband looking fit.[/caption] Almost two years ago my hubby decided he needed to get in better shape.  He started looking for different apps as a way to log all his activities and achievements. He decided to try a fitness tracker which were relatively new on the market.  He absolutely loved knowing how many steps he took, how many calories, and  how many hours he slept at night. He would go to bed with this little electronic device which I couldn’t help but tease him about it by calling him a cyborg.  He would get up in the morning and check his stats.  He would study the colourful charts of his activity and would plan his goals for the day ahead.
His fitness tracker really did help him stay accountable.

Some say music makes the world go round.  For me, music gets me through hours of exercise and training every week.  It can get me across the finish line of a 10 km run, other days it pushes me to lift more, to do one more push-up or the last 5 squats.
For me training and music go hand and hand. I don’t remember a single workout when I didn’t have my music pumping.

[caption id="attachment_19746" align="alignleft" width="255"]I'm getting my nerve up to dive into my not so warm pool. I'm getting my nerve up to dive into my not so warm pool.[/caption] I’ve had days that I’d rather go for a bikini wax than actually put on a bikini or bathing suit - but I’ve put my bathing suit induced anxiety aside to hit the pool for a swimming workout.

In a few weeks I will be celebrating a birthday,  a big one!! I’m not gonna lie… I’m dreading it!!! I know it’s just a number.  I know it shouldn’t define me.  No I don’t feel older, as a matter of fact most of the time I feel like I’m nineteen years old and that’s part of the problem… Where did the last twenty years go?
In a blink of an eye I went from adolescent to middle aged!!! Somewhere along the way I picked up a husband, two kids, a mortgage etc… What freaks me out is what if the next twenty years go by just as quickly???

Breathing is something we do automatically, no thought required, it’s one less thing to worry about while exercising…well actually you should think about your breathing when training. While breathing is something our body does on it’s own when working out there are breathing techniques that will improve your workout and safeguard your health.

When you think about of being fit what do you think of?
I know many people have the misconception that being skinny equals being fit.  That is definitely untrue.  I have trained many many unfit thin clients. I can also say that I've had clients who were fit but possibly had a slightly higher BMI than is recommended.   The thin clients often tell me that it's actually frustrating for them that everybody just assumes they are fit and question why on earth they'd be seeing a personal trainer; they are thin therefore they must be fit.

[caption id="attachment_9386" align="alignleft" width="275"]The encapsulation style sports bra. The encapsulation style sports bra.[/caption]
Anyone who knows me knows how much I dislike going to the dentist. Well, going shopping for bras, especially sports bras, is a not so distant second.
Usually after spending a few hours and a lot of money on one or two bras that I think are going to be the bra of all sports bras, I am always disappointed. Bouncing up and down in the dressing room for 4 seconds is just never a good enough test (I know you’ve done this too) as actually running, stepping or skipping.  Somehow from the store to home my boobs seem to have either grown or shrunk and I am no longer staying in the cup!!!

 
There are several components to training for overall fitness and today I’m going to have a look at strength training.
[caption id="attachment_5916" align="alignleft" width="299"]Fear not!! You won't bulk up if you start resistance training. Fear not!! You won't bulk up if you start resistance training.[/caption] For some reason, women tend to flock to the cardio section of the gym while only a handful will venture over to the weights section.  Many women are still hesitant to lift weights. And while cardiovascular health is a very important piece of the health puzzle, strength training is not to be ignored.  There are just so many benefits to resistant training! I will just touch on a few.

[caption id="attachment_5505" align="alignleft" width="300"]Two long time friends who enjoy fitness boxing regularly. Two long time friends who enjoy fitness boxing regularly.[/caption]
Have you ever thought of trying boxing? Kickboxing? I’m not talking about turning you into Rocky Balboa and putting you in the ring for a fight until TKO.
I’m talking about boxing and kickboxing for fitness. I can already feel your hesitation because I’ve had most people resist or turn down my initial offer to introduce them to fitness boxing or kickboxing, I am, however, very persuasive and manage to convince them to give it a try.  In 9 years of training fitness, boxing and kickboxing, I’ve never had a client who didn’t enjoy this type of workout. In fact, they’ve always come back for more.

Happy New Year!! 2014 has arrived and there is no better time to start something new than right now.
You're probably ready to settle back into a routine and reevaluate your health and fitness priorities.  I’m certain most of you have resolved to work out more, eat better and be a healthier you.

[caption id="attachment_2752" align="alignright" width="157"]Yours truly a whopping 80 lbs heavier!!!  A little younger too ;) Yours truly a whopping 80 lbs heavier!!! A little younger too ;)[/caption] When I used to think of circuit training I would picture myself almost twelve years ago trying to lose some of the 80 lbs (yup 80!! ) I gained during my pregnancy with my daughter - at Curves going around the circle,  dancing on the platform - in between strength exercises. It helped me get started and get moving again.  Now my circuits are a little more intense but the basic idea is still the same.

While there is something about the atmosphere of a gym that I love, I haven’t trained in a gym in several years.  These days, I choose to work out at home. Amongst many other reasons, it just works best with my schedule.  I don’t need to get a babysitter, I don’t need to waste precious time driving to and from, and I don’t have to worry if I’m not wearing my best sports bra :).  But I am also disciplined enough to do my workouts at home.

Who has time? If I were to offer you a free one-hour spa treatment of your choice everyday for a week, would you accept it? Could you find the time?  If not everyday, surely you could do it every other day? Would you be able to...

Welcome to my new blog! When the lovely ladies who started this site asked if I would be interested in contributing to the fitness section by blogging, I was so excited to be part of it!! I am not great with words or expressing my thoughts on paper, but I have so much to share when it comes to fitness and living a healthy lifestyle that I said “YES” right away.