WESTERN CANADIAN BODY BUILDING CHAMPIONSHPS

Are in Kelowna BC on May 22, 2010

HOW TO CHOOSE A PERSONAL TRAINER. WHY HIRE A PERSONAL TRAINER?

Why Hire A Personal Trainer?

Personal trainers are no longer just a fad for the stars or athletes. Today they are necessary for the average person. Obesity and lack of fitness is an epidemic. Hiring a personal trainer is a step in the right direction to losing weight, toning muscles and learning about nutrition and avoiding injury. A trainer provides coaching to keep you motivated and on track. A trainer can provide an individualized safe fitness plan.

But how do you know who you are hiring and what you are getting for your money?

Credentials

Personal trainers have a variety of backgrounds not limited to but including kinesiology, physical education, physiotherapy, nursing, psychology, body building etc. However, the industry has taken off and there are personal trainers galore. The backgrounds and credentials are very variable. There are winners and losers, the same as in any other profession.

Qualifications – although there are a variety of certifications out there – the certification should be from an accredited training facility. It is beneficial if in addition to the personal trainer and conditioning certification, that the trainer has a professional degree. With a professional degree regulated by a professional body, there is a requirement to maintain professional standards, professional ethics, accountability including continuous education to upgrade knowledge as well as to perform regular self-evaluation. If bodybuilding is your area of interest – you should pursue training with an experienced qualified trainer with a background in body building.

Cost

Face to face trainers

Is it expensive to hire the most qualified trainer? You will be surprised!Costs vary from $25 to $125 per hour. Some trainers offer program package deals tailored to your needs and your budget. I would not recommend judging the quality of the trainer by who charges the highest price. Sometimes an artificially high price is set to simply to screen out poorer clients in order to milk the rich. Often at a gym you may pay $80 per hour with the trainer getting $15-$20 per hour and the gym pocketing the rest. In a quote I received from a gym the cost was $80 per hour for single sessions or $70/hr when purchasing a minimum of 50 hourly sessions with extra charges for gym membership and a personalized training program. The trainer was certified but had no professional background. I declined.

The benefits of face to face training is observation of your form, effort etc – it is much harder to fool yourself or a trainer with face to face follow up. Heart rate, muscle recruitment and breathing, as well as progress or lack of progress are good indicators of effort or lack of effort.

Online training

Online training is a much more cost effective way of training. Demonstrations of exercises can be accomplished with photos, videos, audios etc. The down side is you can see the trainer has good form in the demos but (s)he cannot observe you. I would strongly recommend face to face for the first few sessions with periodic follow up after if you feel insecure with the online method. With the online training method or purchase of E programs, just be aware that some trainers supplement the low cost by volume or by promoting E products (their own or other trainers) for commissions. They offer a cost effective product but they do have to make a living. You may be deluged with emails. Some people are annoyed by impersonal mass emails but it has to be done this way for time efficiency and to reach more clients. This is particularly true of clickbank where the authors are also affiliates to sell and promote the books of other authors for a commission. The simple solution to frequent emails is to unsubscribe if you do not wish to receive them, or delete the ones you are not interested in. If you block or unsubscribe you may miss out on interesting free articles and fitness tips though. Your call.

Don't be turned off or be suspicious of some of the bargain online prices for personal trainers. Many are very good. As noted above they supplement their income with Ebook volumes, commissions or save on advertising by using free testimonials from their clients. Don’t forget about drop-out rates too (see below) - more time for you when others drop out.

There are some amazing trainers out there in the electronic world. Again just make sure their credentials are appropriate.

Other points for online programing is that the author sends you any changes and updates. If upgrades are made you may be offered the new bonus at a great rate and you will generally be sent a lot of good fitness articles if you remain on the mailing list. Some of the Ebook authors offer private online programs as well.

Caution: some E trainers have ‘assistants’ to respond to their emails. If you are signing up for an individual training program be sure to clarify that you expect a personal response to any training questions. Their assistants should only be answering non training questions, such as technical downloading support, payment or refund questions. Clarify if there is a direct email address to reach the trainer with training questions.

Money back guarantee.

Money back would not apply to you if you simply lost interest or for some personal reason you chose to drop out. It would not be fair to ask a trainer to return all the money for a package deal. Time went in to the development of your plan. It is now yours - you own it. However you might ask up front if there is a percentage of money back perhaps early in the process if you decide that you and the trainer do not fit. You may also wish to find out about any refund agreement if the trainer fails to deliver, for example if the trainer cancels a lot or does not fulfill the promise in the quote or contract. Generally though, if you simply have made a bad choice and have not done your research you can kiss your money goodbye. However most of the problems are client related – many Gyms and trainers expect a drop-out rate. It s not a reflection of the lack of a proper trainer but most often related to the client not being ready to make the commitment and not addressing and removing their barriers such as time management, motivation etc.

Prior to embarking on fitness training.I started out with a personal trainer, then an online trainer and now I mostly train myself. You will have to measure how much your health is worth to you. It was worth quite a bit to me. I worked overtime and gave up vacations to fund my journey.

Payment - often trainers will ask for the payment up front. This is really necessary. A great deal of time goes into the development of a program and many people do not pay their bills - even if they are successful. So expect that this is standard practice. The trainer may be willing to break it into several payments if you have established a rapport and a level of trust.

Compatibility/Personality and Business Style. You will want to find a trainer who fits your personality. You don’t have to find a friend but you will be spending time with this person. You need to like them as well as feel liked and respected by them.Working it out –the trainer should be as interested about you achieving your goals as you are. You and the trainer should be up front about goals and objectives. The trainer should counsel you if your goals are unreasonable and unrealistic. You should have a frank discussion about cost – the quote should be detailed and in writing. The program should be in writing. Both you and your trainer should clearly lay out expectations.

Variety/Individuality – the trainer should provide a personalized program based on your assessment and goals – beware of a cookie cutter - one program fits all. For E programs, there is usually one program but various levels of difficulty and clear instructions on how to determine where you should start and how you should progress. If the plan goes beyond 6 weeks or so (for beginners) or beyond 3-4 weeks (for advanced), or if you reach a plateau, the trainer should have provided a review, and program change in the plan.

Style - Do you want a trainer who pushes you boot camp style or someone who provides leadership but lets you decide how much follow up and coaching you require? Both are fine depending on what works for you.

Trainer Preferences - Some trainers prefer to train only fat loss clients, only women, only men, or only athletes or seniors. If your trainer seems bored silly – don’t take it personally - find a trainer more compatible and interested in your needs.

Male or female - in my opinion, it does not matter it is more important that the trainer seems truly interested in your goals and you are compatible. You may wish to discuss this with your significant other to make sure there are no issues with your gender choice.

Young or older – again – it does not matter – you are checking the credentials – that is the main point. In defense of younger qualified trainers – you may catch them when they are fresh and eager and want to please and give you the best service – and before they have family responsibilities to interfere - not to say a more experienced trainer won’t be as equally attentive – I am just advising you not to discount a younger inexperienced trainer.

Appearance-hopefully you won't choose the best looking trainer – go by compatibility and credentials. But what you do want to see in appearance is that the trainer keeps fit. It would be hard to have confidence in their training principles if it is not working for them. I was once sent to a dietician by my family doctor to find that the woman was over 300 lb. I did not feel confident taking nutrition and weight loss advice from a very obese individual.

Interview the trainer either by phone or in person for face to face training. Ask a lot of questions. See if they offer free consultations. Make sure they take a full health history prior to training you and that they have the ability, time and desire to adapt the program to avoid aggravation of any trouble areas. The trainer should be adaptable and be able to provide a program for use in the venue you choose whether it is a gym, at home with minimal equipment or partial equipment or on the road.

Interview E books. You should be able to have any questions cleared up by email. Generally there is a contact email. Usually there is a charge for telephone discussions/consultations. With most E programs there is email follow up for a specific period after purchase - so that should be incentive to get started right away.

References – don’t rely on impersonal testimonials with generic information and non identifying sources. Anyone can make up that sort of information. Ask the trainer for written references from former clients if possible or other information that can be validated or verified.

Coming soon – warning signs you have hired the wrong personal trainer.....more about testimonials (risks and pitfalls), ownership of photographs etc.

GLUTE AMNESIA...GIVES NEW MEANING TO: "YOU LAZY BUM!"

Or worse. You lazy ass.

Glutes are part of the posterior chain (linkage of muscles in the rear of your body) which play a role in posture, strength, performance, and injury prevention of the back and knees as well as giving a nice aesthetic appearance such as that sported by J-Lo or Tosca Reno.

The glute is supposed to be the largest and strongest muscle in the body.

The glutes are made up of the gluteus maxumus, gluteus medius and gluteus minimus. The primary function (gluteus maximus) is hip extension - moving the thigh to the rear, that is extending the hip that is pushing you forward while your foot is on the ground; the primary function of the gluteus medius is leg abduction, that is moving it away from the centerline of the body. The mimimus like its name is not hugely significant. Functionally the glutes help push you up and out of a chair, get up from a squat.

When I started my fitness journey and shed my baggy clothes, I noticed ‘Yikes. No butt!

How fair is that. I was still obese but had a flat derriere. Why? Well I believe the same things that caused the obesity such as a sedentary job an inactive lifestyle, and habits that included a lot of time saving energy sparing actions contributed to muscle loss there and elsewhere.

I started to look about and noticed there was an epidemic of missing buns in the general population.

Though I was working out not much was going on there. Flat. Along with the aesthetic downside there is a health downside - injury.

There are controversial theories about glute amnesia. Some therapists feel that lack of use of this muscle leads to problems getting the muscle to fire etc. (sort of a neuro - brain/muscle response problem). Whatever. At the very least it is grossly underused muscle which leads to muscle wasting. In my opinion it is fueled by our lifestyles.

We sit a lot. We avoid stairs in favour of elevators and escalators. Even people who work out, often do not adequately recruit their glutes. They spend more time on upper body, or use machines that do not use adequate range of motion or machines in place of barbells and free weights losing the benefit of fuller range of motion and the recruitment of accessory muscles.

My day consisted of at least 3 hours in the car (sitting of course); at least 8 hours sitting at a desk and maybe some sitting time relaxing having meals or watching Tv along with some hobbies that require sitting for the most part. Hard to undo with exercise alone. Particularly with the wrong exercises or the wrong techniques. I noticed with surprise when attending body building competitions, that some of the competitors had awesome bodies until they turned around and walked off stage. All those muscles but a flat unattractive butt.

When glutes are not activated the muscles that step up to the plate are hamstrings and lumbar extensor muscles. When the glute muscle does not carry its fair share of the load during certain movements you could have knee pain or injury, hamstring injury and anterior hip pain just for starters. Weak glutes can lead to injury when doing deadlifts.

Can you get your butt back? Or as the amnesia proponents say 'reactivate the firing of your glutes' Yes. If you are young generally the response is faster. If you are older it will take longer and may not ever be to the J-Lo level, 'butt' you certainly can improve the aeasthetics as well as the function. In fact for health reasons, it is essential.

Reviewing advice from various trainers here are some tips:

Before embarking on heavy weighted squats and deadlifts try isometric and isolation exercises to learn to recruit your glutes. Examples:

• Contract your butt muscles sitting in the traffic in the car – vary with alternating contractions then simulataneous Left and Right. Go for 100 contractions.
• Waiting in a line up? Yep do more butt contractions. Try holding as long as you can and release. Each ‘workout’ try holding for a bit longer than last time.
• While watching TV lower yourself to the chair squeezing your glutes but stop just short of the destination and squeeze as you stand straight up again. Repeat 20-25 times.
• Take the stairs two at a time – using handrail for safety
• Try to actively use the glutes when walking - concentrate
• Incorporate hills in your walks or add inclines to your treadmill.
• Don’t use a hamstring curl machine if you have dominant hams – it will make the problem worse
• Don’t use the elliptical for cardio (too little range of motion, the stride is too short and there is not enough hip extension; it is more upper body workout than lower and contributes to other issues due to the stride not being appropriate distance for everyone) – so use it with caution and perhaps consult a personal trainer re adjustments to suit you.
• When doing squats favour barbells or free weights over machines
• When doing squats be sure to go down to at least to 90 degrees (thighs parallel to floor) to recruit the glutes – the lower the more recruitment.
• When squatting make sure the knee is not over the foot or it puts more emphasis on the quad. One trainer pointed out the only time this won’t be so is if it is a very deep squat. The lower you go beyond 90 degrees the more the glutes are involved.
• When squatting or doing deadlifts concentrate on contracting the glute muscles
• Some exercises to try one-legged glute bridges, kickbacks on bench using machine, split squats, lunges, squats, deadlifts, back step lunge, bent knee bridges on ball. There are plenty of exercises to chose from - using balls, body weight, bands, barbells and free weights.

Training Techniques to Call in the Glutes

Most exercise for the glutes are also for the thighs. Many of us have stronger attachments and muscles in the thighs so the quads do most of the work and take most of the benefit if we don't purposely use techniques to recruit the glutes. Some more tips from trainers:

1. Try pre-exhaust. First, use an exercise that works ONLY the target muscle. Then, immediately follow that with an exercise that works the target muscle and several other muscles. The technique virtually exhausts the target muscle first then is followed with one that utilizes other muscles (a compound exercise) to help push that already pre-exhausted target muscle harder.

Two isolation exercises: low pulley extension - a) attach ankle pulley, face machine, extend leg behind you - repeat and perform to muscle fatigue; 2) glute push ups - lay on floor knees bent 90 o , feet flat on floor - push hips toward ceiling squeezing butt hard - can do one leg at a time - cross non working leg over other - perform to muscle fatigue

After pre-exhaust - immediately go to compound exercise such as squat

2. When doing squats visualize sitting back - leaning forward puts more emphasis on quads

3. When doing squats raise your toes in your shoes (to place more weight on heels and subsequently the glutes)

4. When doing lunge push with heels rather than balls of feet.

5. Leg Press - if you place foot with heel at top edge of foot plate and the rest of the foot off the plate - puts more emphasis on glutes

If you don't believe squeezing the butt with exercise works, try this test. Climb a good sized hill squeezing your butt hard. Trust me you will know where your glutes are the next day!

If you have tried and can’t seem to isolate and contract the glutes – see a therapist or fitness trainer professional to help you sort out the problem.

One exercise I did that seemed to really get to the spot where the thigh meets the butt was a slightly bent knee deadlift with heavy weight – wow was I sore in the correct spot.

Don't do deadlifts especially with heavy weights unless you have training on correct form and are able to recruit your glutes.

Recently I have been doing metabolic resistance training involving high rep weights using supersets of upper/lower body – there are a lot of squats, lunges, deadlifts and my butt is burning.

It is working.

I am also doing lots of butt squeezes in boring line ups or in the car or at the office. Last year I got a sit/stand work station because of a hip issue. Sitting less helps my hip and my butt.

Sore? Now is the time to use your foam roller to release muscle tension and increase flexibility and reduce the appearance of cellulite.

Note: I am not a fitness instructor. This information is from my interpretation of research I have done and my personal experience as a fitness consumer. Any mistakes are mine alone. There is plenty information out there on perfecting the butt. My top picks are Nick Nillsons Gluteus to the Maximus, Tosca Renos The Butt Book, and Oxygen magazine which has special feature editions including butt workouts.

OH CANADA

What a hockey game - nail biting. It could have gone either way. I wondered what all the hype was about Crosby. Kept waiting for him to do something - he did not disappoint!

I know the U.S. is disappointed but they have nothing to be ashamed of. The prediction was that they would not be in the semifinals and they almost won the gold. So very close.

Congrats to Canada USA and Finland!

ALL ABOUT GLUTES

coming soon.....

EVERYTHING I KNOW ABOUT CHEATING I LEARNED FROM MY GRANDMAS

I was realizing the other day that many of the habits of body builders and fitness trainers which I now practice, I learned as a child.


I grew up in England in the care of my maternal grandmother for parts of my childhood. I remember that we had frequent smaller meals throughout the day. We had our bigger meal (carbohydrates) at noon.


We had planned 'cheat days'. But to us it was simply called Sunday. That is, each week on a Sunday, my grandma would bake a cake (usually coconut) and that is the only day we had that type of food. It was not made into a big deal - it was just part of our routine. On Sundays, we always visited her mother, my great grandmother.


Great grandma was in her 90s, blind and frail but..she knew my footsteps the second I arrived. Grandma would go visit with her sister in the kitchen. I would sit in the rocking chair by the fire with great grandma (there was no central heat). She would bring out our weekly treat. A Cadbury's chocolate bar. She would break off a square for herself and one for me and put the rest away for the next week. We would let it slowly melt in our mouths enjoying each other's company and the warm fire.


Eating the whole thing never occurred to us. One piece of sweet was plenty. Still..to this day, I buy a chocolate bar and have one square once in awhile. It is enough.


But I did lose my way during the days of my obesity.


It seems we have become nations of super sizing, pig fests and all you can eat bonazas destroying our bodies and our health.


It is a good habit to develop.....having treat foods as something rare and precious to savour and eat slowly, enjoy in small amounts and put away until the next time. And to treat food in general as a valuable fuel to be taken in as required and not as desired.

Olympic Joy

Ok now I have experienced joy. I screamed so loud I scared all my pets.

Our Canadian ice dancers just won the gold.

They are the youngest to ever win ice dance - 20, 22
They are the first North Americans to win ice dance gold.
They are from my birth Province - Ontario - near London.

Apparently Russia has not lost the gold since around 1966

Ice Dancing and Pairs used to be so full of politics and sleezy back room deals. All the skating so far has shown great judging. What a refreshing change!

I'd like to add - the Americans were awesome too!!!! And it just so happens they train with the Canadian champions - their coaches must be so proud. Athletes - so young - so disciplined - we can learn from them.

Plushenko (Russia) lost the men's figure skating gold to the USA. He felt he should have won simply because of the quad. He awarded himself platinum. Good grief. The rest of his skate in my opinion was clumsy no sign of artistry just continuous planning for the next technical move - he did not have the finesse of the USA athlete.

The medal was well deserved by the USA. As the interviewer said to Plushenko - it is called 'figure skating' not 'jumping' :) Plushenko replied they always won under the old system - he does not like the new system - really? You mean a fair and honest one where biased judges can't affect or influence others. I often wonder how many athletes were screwed out of medals before the judging underwent reform. It is a pair of our athletes that championed the reform - it took guts for them to do it - you might remember the year the gold was shared.

I had to laugh this morning listening to the morning mash up. One of the announcers hates olympics and said it is supposed to be amateurs - what are those professionals doing in the Olympics - and in the same breath said he bets Canada is embarassed about last night's hockey game.

Excuse me oh young one - aren't the hockey players NHL? Well we aren't embarrased. Probably most of them are or were Canadian :)

By the way the IOC changed the charter in 1986 to allow all athletes to compete including 'professionals. '

I wonder if that made it more fair. In the 'old days' communist countries dominated the medals. I am not sure why but I often wondered if their countries gave them a lot more financial support to train - ours sure didn't back then. Nice to see that all can be sponsored equally so they can concentrate on being the best. Why should our athletes give up years of earnings to represent their countries for the glory of us all? Sure the ones who medal might get endorsments but it is not a given.

I can't wait for the curling and hockey - tic toc. I'll bet it will be exciting although this is the only time that curling excites me - sorry. Yawn. Pushing a broom usually just doesn't do it for me. Too much like housework.

UPPER BODY EXERCISE PLATEAU IS OFTEN CAUSED BY WEAK HANDS, WRISTS AND FOREARMS

My upper body exercises were stalling. Some weeks I could not advance the weight at all. I had difficulty doing upper bodyweight exercises too. Even though I was recovering from a significant injury, my shoulder was solid and pain free. I knew it was not the cause.

I noticed that since my upper body injury I had been having trouble opening jars and even with turning door nobs. My rehab had been aimed at progressing the range of motion of my shoulder. I soon realized I had lost a lot of strength in my hands wrists and forearms. So my biceps, triceps, chest and shoulders were capable of much more weight - but I was restricted by the lack of strength in my lower arms.

I started targeting the hands, wrists and forearms and got incredible results in progressing my program. I am back to where I was and advancing with each workout.

Even if you don't lift weights, it is almost certain, unless you are a labourer that you have weakness in the hands, wrists and forearms - particularly if you are a woman. Yes , we use our hands constantly but we have developed so many labour aids, machines and tools to make everything easier that we no longer require the strength we used to.

Here are a few simple tools that are really inexpensive (and there are plenty of free exercise demos on the Internet for these body parts).

For beautiful younger hands click here for further TIPS:

MORE JOY

The Canadian Gold Medal winner for Skeleton. He has an infectious personality and is one of the most joyous people I have ever seen - even before he won!

Congrats Jon Montgomery

JOY

It was so invigorating to watch Shaun White (U.S. snowboarder) win his gold.

He is the picture of joy. Of someone who has chosen a path he loves; something which brings him happiness and joy not to forget a good living.

So many of us follow paths we don't enjoy and never take the risk of finding what makes us happy. I am one of them.

Sometimes I think obesity is just another feature of our joyless paths. We need to either stop complaining and find joy in what we are doing now or find what moves us, what motivates us and makes us happy and take steps to follow a different path.

My life is not bad - pretty good actually, but I would not say it is joyous. I am working on it.

IMAGINE

How do Olympians do what they do day after day, week after week, year after year? They imagine. They believe.

How do they pick themselves up after a fall, recover, and surpass their personal best? They imagine. They believe.

Not much different than losing weight.

Imagine. Pick your self up. Believe.

OLYMPICS - MOTIVATING OR WHAT!

I love watching the olympics but especially right now when it is in my home Province.

My cardinal rule to not watch TV while working out - is broken. But nothing is more motivating for me than to watch these athletes who may win or lose by a little as .1 of a point, by a centimetre or a few one hundreds of a second.

They work for years - get up at incredible hours and work incredible hours and most of us whine about not feeling motivated to work out a few times per week.

I cheer for all of them - I don't care if they are Canadian or not. While the Olympics are on - I'll bet I don't miss one workout or screw up on my nutrition plan even a bit. If they can do what they do with such passion, I can keep up my training - small challenge that it is - compared to theirs.

Cheer for your country! But workout while you are doing it! This type of motivation does not come along that often.

MY TRAINERS AND GUIDES

I have had significant weight loss, body toning, health improvements but I did not do it alone. All of the people listed on the side of this blog have trained me, given me knowledge and motivated me along the way.

I recovered from a very serious shoulder fracture and disclocation which happened April 2009. It was a long wait before I could start heavy lifting again and get my full range of motion but I did it. But, I got just so far and my numbers just weren't increasing. Except my legs of course which have always responded fairly quickly both in growth and higher weights.

I was a bit out of practice with trouble shooting in my training. So, I re-read everything I had from these trainers. I was able to trouble shoot again! I fixed quite a few things using their techniques anabolic windows, carb cycling, working on the muscles that were causing the 'weak link." For example my upper limb weight increases were limited by my forearm, wrist and hand grip strength - not my biceps, or triceps. I initially kept my shoulder exercises at 90 o or less and worked on ROM with bands and stretching with a rotator cuff routine before trying heavy weights above shoulder height. At first because of my loss of range I had a hard time putting the barbell on my shoulders because I could not get my arms far enough back so I had to resort to the leg press until I could use the barbell for decent squats - but now I can!!! I remembered how to better target my glutes as well. I can hardly believe it but the past few weeks I am getting the 5 ot 10 % increase in 'progressive overload' consistently. Such a satisfying feeling.

I really doubt I will compete. In fact the current training program I am doing has a fat loss/gain muscle transformation contest as well - but - although I am doing the program and it is working so well I am not participating in the transformation contest. I don't want prizes. I don't need the motivation. I don't want my before and after pictures posted on a trainer's site. I am doing it because I want to. I have no interest in competing against others. I am competing against me and it is working.

I change programs fairly often. They all work - the ones on this site. Right now I am working at a special program with Vince for the body building training and I am using Joel's Cheat Your Way Thin plan with Tosca's books and Oxygen Magazines tips to top it off.

I really love training. I love eating clean. It is a really good life. I feel strong and 'uncluttered' Now I just need to do the same with my life and my home :)

And I keep hoping the one I love will find the God of fitness soon too. He is so perfect in every other way.

PINK

Pink. Again. She was on Oprah the other day and was asked how she keeps fit. She uses the Tony Horton P90X when she is on the road. I have that program and although I have another training plan right now and have not done the whole 90 day program I frequently use pieces of it - the ab routine, the yoga, the stretch - there are many components and I enjoy them but work portions into my current training. He always shows various levels of doing a routine so that you can work at your current level. It is nice to see the improvement week to week.

Also fun for a cardio change (also from Beachbodies) is the Core Rhythm CDs.

KALEA CROSS AUTHOR - PERSONAL MESSAGE

Here is a personal message from Kalea with a teaser about her latest release. (ps I have 10 signed copies on their way to me!)

Hi everyone! It seems like forever since Out of Her League came out, but the sequel is finally here. Cover of Darkness features Bryn McAllister (I hope you remember her from the first book) in a romantic suspense that I hope will leave you breathless. If you liked the last one, then fasten your seatbelts and hold on when you read this book!


Targeted by a terrorist cell, Bryn McAllister survives a bombing at the U.S. Embassy in Beirut only to be left to die in a desert cellar. When she is rescued by Navy SEAL Lieutenant Declan McCabe and his team, Bryn must rely on the handsome officer to get her to safety. But just when she thinks the nightmare is over, family friend and legendary CIA operative Luke Hutchinson recruits her and McCabe to help track down the terrorist mastermind responsible for the attack.

With Bryn determined to see the terrorist brought to justice, Dec joins up to protect her, prepared to do whatever it takes to keep her safe during their dangerous mission. Battling the explosive attraction between them, Dec fights to keep his distance from her so he can do his job and keep her alive. But when plans falls apart and Bryn is captured, he must make the agonizing choice between his duty as a SEAL and the life of the woman he loves.

I hope this read will keep you on the edge of your seat, and make you stay up late turning those pages. Here's the link for the paperback edition: http://kayleacross.blogspot.com/2010/02/cover-of-darkness-is-here-at-last.html

The next two books in the series will be out in May and July, and the final one should be out by the end of the year (we're just starting edits in the next few weeks). For those of you in the lower mainland, I'd be happy to order your copies and hold them here for you if you'd prefer that to ordering them online yourself. Plus then I'll get to see you! If you live too far away, I'm sending a great big hug with each book so you don't feel left out. I truly appreciate everyone's support; it means a lot to me.

Happy reading, and I look forward to hearing what you thought of the story!

Kaylea Cross

THE F WORD

FOOD just in case you thought I meant something else. When I thought about food I thought back to one of the theories we learned in nursing school.

Maslow's Hierarchy of Needs

It is a lot more complicated and detailed than I am presenting here. In nursing they simply wanted to point out to us that the very basics of life such as air water and food (clear lungs, fluids and nutrition to put it more nursey) had to be met before a higher level of health or being could be achieved.

Well I read a great deal of fitness experts' material and the one thing I noticed about them and about extreme athletes is that food is fuel to their fine machine - their bodies. I suppose what it was meant to be. Sure they have cheat days when they indulge but for the most part food is a fuel and nutrition for their goals of health and fitness.

Basically this pyramid illustrates that food and water are needed for basic survival (before we can adequately satisfy the other levels of need). But we use food for almost anything but.....

If you read the last post about memes, then you will know that your food intake, cravings, etc are related to memes not the need to take in food as fuel. Otherwise how and why do we:

Incorporate food and drink feasts for just about any reason - birth, death, marriage, divorce, promotion, birthdays, anniversaries etc etc. (In past history perhaps celebrants had to travel many miles on foot to get to the celebration earning the 'feast.')

Eat when we are sad
Eat when we are glad
Eat when we are bored
Eat because it is there
Eat for comfort
Eat because it is free
Eat for almost any reason to celebrate or to mourn - food is always there

We rarely eat because we are hungry or because we need fuel.

Yet we would not take our expensive car and put just anything we felt like in the gas tank. We put in fuel - the right kind - the one that is recommended to keep the longevity of the car, keep it running smoothly and lower our maintenance costs. Similarly we would not continue to pump the gas into the car when the tank is full but we do that to our bodies all the time.

I wonder why we put so much less value on ourselves?

Sometimes learning about foods, caloric, protein and fat values might be boring but learning all you can about what you eat - what is in it - what it can do to help or harm your body - in other words how you are fueling all the fantastic complicated processes going on in your body awake or asleep can astound you.

Take the first step and try to think before you eat. Are you nourishing your body or your soul. Changing the way you think about food and recognizing why you are eating are the first steps to eating clean and getting healthy.

MEMES NOT GENES ARE KEEPING YOU FAT

A ‘meme ‘ (rhymes with cream from the Greek word mimema meaning “something initiated”), is an element of cultural ideas, symbols or practices transmitted from one mind to another usually with absolutely no foundation in truth. We learn these memes from our grandparents, parents and others. We all have them.

What is the harm? We allow them to influence our behavior and they restrict us from doing things and often they stop us from realizing our full potential. We often use them as excuses and begin a sentence “I can’t……………………….because it is in my genes.”

In writing this post I had an epiphany about a meme that I had been wrestling with some time ago. On April 30th 2009 I had an accident resulting in a significant injury. I had been berating myself and beating myself up trying to figure out just what bad thing I have done to deserve this "bad karma." Who had I crossed? Was I not generous enough or kind enough? You know the old adage "what goes around comes around."

An accident is a fortuituous event. Sometimes SH-T happens to put it bluntly. Whether I am Mother Teresa, a small innocent child, or a nasty serial killer - it does not matter. An accident is just something that happens in a nano second, maybe from a momentary lapse in judgment by self or others or a freak of nature. We do all we can to prevent the inevitable - we wear seat belts and helmets, we have rules and regulations to protect us - we have a weather watch - all signs that we need protection. There are lots of hazards. I know people who behave a lot worse than I and they have not had an accident so my meme is very flawed. My analysis of my meme is that accidents happen to all types of people. It is not punishment for somethimg I have done.

Suddenly that makes it a lot better. Trying to correct some flaw, particularly when I am not sure which one it is, is mind boggling and not conducive to recovery. Frankly worrying about getting hit by a bus if I yell at someone would make me neurotic. Point is, I learned this karma stuff from people I chummed with in my earlier years. So I adopted it and it became my meme.

Why is acknowledging and dealing with our memes important to achieving health and fitness? Because these beliefs, those without any foundation, (memes) we use as excuses to fail or worse still, to not even try.

Some common examples:

• My parents and grandparents died of heart disease before age 65. Early death is in my genes.
• Everyone in my family is big. We are big boned. Slim people are the unhealthy ones.
• People are meant to look old after 50.
• My mother and her mother smoked all their life and they did not get cancer.
• Drinking , smoking and eating whatever I want is how I grew up. I can’t change it now.
• There is nothing you can do to change how you are. You are born that way.
• I have always been difficult and I can’t change.
• People like us don't go to medical school. It is only for the rich.
• Cellulite is genetic.
• Being forgetful is a natural part of aging.
• Eat everything that is put in front of you ---there are people starving in the world
  (so my eating everything helps them how?................)

You get the idea.

How to deal with memes?

Acknowledge them, analyze them, overcome them.

What are the memes keeping you from getting fit?

My memes or beliefs for fitness were that I was too far gone and I was too old - there was no way I could get fit and healthy at my age. This worked against me making any progress with my health until I hired the right person to turn my beliefs upside down.

So keep the ones that do no harm or help you. You may have “inherited “ some fun ones or harmless ones such as how to dress, for example not wearing white after labour day and other cultural norms:)

For the more harmful ones that keep you from achieving your potential, acknowledge them, recognize they have no foundation in truth and that you have simply adopted them to use as excuses to stay the same.

This applies to getting fit as well.

So your MEMES are the barriers to getting fit NOT YOUR GENES.

Create a new cultural belief for your decendants - you are given a precious instrument to carry you through life. Take good care of it!
Now let's get fit and healthy!


Note: see the prior post 'weight of the world' to see some societal solutions to changing memes.

WEIGHT OF THE WORLD

I truly believe that the obesity epidemic is a sociological issue of grand proportions. It interests me more than what the latest exercise fad is for the fit and famous.

Some time ago I watched the program "Weight of the World" with Dr. David Suzuki as narrator. A Canadian production - yeah Canada. It was fascinating.

The problem is worse than I thought. But it put the blame in the right place - on society not the obese individual.

There are 300 million obese individuals including 100 million in developing nations. Mostly because we have passed on our technology and our fast food outlets.

That should keep personal trainers busy for quite a while.

I was heartened to see that there is recognition to start at the roots - by designing and building healthier communities, including experimental school programs and eliminating fast food. The plan is for counselling and educating in early school years to help drive social change.

The only way the epidemic can be stopped is to prevent it in the first place. We all know how hard it is to change habits that are rooted in us.

PINK

IF SHORT CUTS AND GIMMICKS WORKED, THE WHOLE WORLD COULD LOOK LIKE PINK

I really enjoyed the Grammys and Pink blew me away - not only with her great body but her acrobatic performance which took strength and stamina.

Recently I had an interesting email conversation with Dan Munday Aussie Fat Blast and DPM Performance

We both are often amazed that in spite of the information out there about what it takes to be fit, health and happy - there will be those who try bizarre passive machines, gimmick food plans and ridiculous supplements.

Well guess what - world obesity particularly in North America is getting worse not better. So there are thousands of products taking people's hard earned cash with false promises.

Dan points out that if it were that easy the health care system would not be under such a strain.

I was quite upset last night when I watched a plastic surgery 'disaster' show. I comment frequently on my other blog about some of the charlatans out there in the dog eat dog plastic surgery world (not to say there aren't a lot of great surgeons doing great work). But last night featured some pretty bad outcomes. I could hardly believe that one diabetic women who wanted liposuction and a tummy tuck, was told it would be perfectly safe and in fact - removal of abdominal fat would improve her diabetes.

Fact: removing subcutaneous abdominal fat through liposuction does not reduce cholesterol, diabetes or anything else internally - the fat is still around all your organs - e.g your liver, your arteries (plaque). It also does nothing to change the dietary habits or sedentary lifestyles which lead to the diseases.

Even those who exercise like mad and eat crap can remain unhealthy - one fitness trainer put it perfectly - "you can't out run a burger"

Back to the poor woman above - her bowel was perforated during the production line procedure - she ended up with a colostomy - then the infection spread and she got gangrene in both legs and both legs were amputated. A big price to pay for a flat tummy short cut.

There are plenty of good trainers out there who can guide you to a healthy outcome. The ones I know about and respect are featured on this site. They provide various methods of training including E-programs which are affordable. Their blogs give you support and access to all kinds of free information. Many have periodic fat loss competitions where you can benefit from free coaching as well as group support.

KAYLEA CROSS BOOK RELEASE DATES

RELEASE DATE AND LINKS

LINK TO PURCHASE

LINK TO KALEA'S BLOG

AVAILABLE NOW "OUT OF HER LEAGUE"



RELEASE DATE FEBRUARY 26TH 2010 "COVER OF DARKNESS"



RELEASE DATE MAY 28TH "NO TURNING BACK"



RELEASE DATE JULY 9TH 2010 "RELENTLESS"

METABOLIC SYNDROME - HOW I CONQUERED METABOLIC SYNDROME (INSULIN RESISTANCE)

Metabolic syndrome AKA Syndrome X is a combination or grouping of cardiac risk factors resulting from insulin resistance (when the body’s tissues do not react normally to insulin). A person with metabolic syndrome has a much higher risk of cardiovascular disease and premature death. How would you like to be told that? I was. Lovely.

The most common fat distribution with this syndrome is the apple shape with upper body fat including a waist that pretty much equals hips and chest. A tube. That was me two years ago. Sitting on a time bomb perhaps.

The main causing factors are obesity with aging. Waist circumference is noted to be a significant factor which indicates visceral fat (fat around your organs including fatty liver – which is pre-cirrhosis really). Research studies observed that upper body obesity appeared to predispose to diabetes, atherosclerosis, gout and calculi (stones).

Interesting note: overweight horses can also get this syndrome known as ‘equine metabolic syndrome’ So if you have a horse and can’t get the saddle around the waist – be highly suspicious of weight gain and metabolic syndrome ;)

It is a syndrome of obesity with diabetes or pre-diabetes and insulin resistance, hypertension (high blood pressure) and high ‘bad’ cholesterol , blood clotting and lipid abnormalities.

The World Health Organization Clinical Criteria for Metabolic syndrome is:

Insulin resistance, identified by 1 of the following:
• Type 2 diabetes
• Impaired fasting glucose
• Impaired glucose tolerance
• or for those with normal fasting glucose levels (<110>

Plus any 2 of the following:
• Antihypertensive medication and/or high blood pressure 140 mm Hg systolic or >90 mm Hg diastolic)
• Plasma triglycerides >150 mg/dL =>1.7 mmol/L)
• HDL cholesterol <35>30 kg/m2 and/or waist:hip ratio >0.9 in men, >0.85 in women
• Urinary albumin excretion rate =>20 µg/min or albumin:creatinine ratio =>30 mg/g

Increased waist circumference may be a warning to check for the syndrome but remember that even slimmer women can have insulin resistance (these are most likely the 'fat-thin' people whose ratio of body fat to lean muscle is high).

This syndrome can be prevented and reversed. When we eat foods high in refined carbohydrates insulin levels surge to remove the sugar from the blood and to get it into the cells. For a period of time it works, but if your insulin spikes too often from a diet rich in high carb foods, particularly simple carbs, that cause excess insulin secretion, your cells respond by decreasing their reactivity and reduce the # of insulin receptors on the cell surfaces. This eventually prevents sufficient glucose from getting into the cells and allows more to stay in the blood resulting in high blood sugar. Basically cells are not able to receive enough glucose for energy which they need to function adequately.

Many women with insulin resistance have carbohydrate craving, fatigue, and weight gain. Fatigue because the cells are starving for energy because as mentioned they cannot get enough glucose; craving because your body is trying to get more carbohydrates for energy and weight gain because the sugar is not able to be adequately be utilized and is stored as fat. As you can see by the diagram at the top - it creates a cycle. This is an oversimplification but you get the picture.

Eventually the capacity to generate insulin properly is taxed and leads to type 2 diabetes. Insulin resistance is a major factor in metabolic syndrome.

Why is this happening?

In ancient times our ancestors were hunters and gatherers obtaining and eating whole foods and getting lots of exercise in the process of daily living and survival.

I for one sit on my butt all day and I was used to grabbing whatever I could eat, wherever I could - at fast food places or grazing around the office eating refined carbohydrates, preservatives pesticides, trans fats, toxins, and high fructose sugars. No wonder my insulin manufacturing system was wearing out.

Treatment

Can you reverse this trend?

Absolutely!

You are not going to do it with drugs or surgery though. You are going to do it much more naturally. (But please do not discontinue any medications without consulting your doctor. Once you reverse the condition your testing will reveal that you no longer need certain medications).

Earlier in this blog I mentioned when I was very obese I had this syndrome among other health concerns. I had tried reducing fat and sugar in my diet and took multiple mediations to control blood pressure, and cholesterol etc. The B/P meds ‘just’ kept my blood pressure at an acceptable level and though I tried every cholesterol medication available – they did not work.

One day when I went back for follow up for my high cholesterol, my doctor’s husband was covering (don’t worry he was also a doctor – at least I think so). He was not as nice as she was. He said there are no more medications to try. You are fat and you have to lose weight with nutrition and exercise. That is your only hope. Of course there was no advice offered by this lean runner on how an old fat woman should do this.

I tried but was so extremely short of breath when I did anything and had pain, was dizzy, felt faint and had a rapid heart rate. I was then put through a battery of tests which tied me up in the bottle necked health care system for two years. In the end I was just fat.

I tried for several years trying to lose weight by slowly increasing my activity and watching my nutrition and in the midst of it all I broke my ankle and was non-weight bearing for 5 months. I reached my heaviest weight ever. No surprise.

I finally hired a personal trainer to lead me through the maze of fitness information. With extreme determination on my part and patience on the part of the PT I achieved miraculous results.

I learned more by copious reading and became a huge fan of the Eat Clean Diet books by Tosca Reno.

During the process I found out how carb sensitive I was. I made sure to decrease my carbs, make them complex carbs and always have them earlier in the day as well as fill up on fibrous carbs. Avoiding anything white such as starches – like potatoes, white rice, and sugar (just listen to Tosca on the subject of sugar !).

I discovered on the rare occasion that I had bread or flour products that wheat had been causing my irritable bowel symptoms all those years. TaDa! Epiphany.

I could go into great detail about topics such as the GI diet but have decided not to because it is actually a complex issue and theory which is often misunderstood even by fitness trainers. It is best to stay away from complicated diet theories.

The best way to eat for most people is - simply. Eat as close to the ancestors diet as possible - avoid processed foods, eat natural whole foods.

The most important features to healthy nutrition are: eat 6 smaller meals each day, eat a combination of lean protein, complex carbohydrates, healthy fats, fibrous carbohydrates and you can't go wrong.

Conclusion
You are on a great journey to a new healthy lifestyle. I have been on mine for at least two years and I am still enjoying my journey. I have essentially become a hunter gatherer again with good nutrition and exercise.

Nowhere in the plan did I have gastric stapling, bypass, bands, fad diets, packaged diet foods, diet shakes or diet drugs.

Do things that way and you will not be healthy, you will retain your bad habits and you will have an unhealthy weight loss where your skin will not keep up.

Do things naturally with nutrtion, cardio and resistance training, sensibly and gradually losing weight, and your skin will keep up – natural plastic surgery.

I no longer have syndrome X, metabolic syndrome or insulin resistance – whatever you want to call it. Everything is perfectly normal and healthy. I am not taking any medications.

But I stay this way by eating clean 90% of the time and making exercise a permanent part of my life.

If you reduce your weight to at least within 20% of your ideal body weight and incorporate at least 20 minutes of vigourous exercise per day into your lifestyle you can significantly reduce your risk factors.

The only other thing I have left to do, is coax the man of my dreams to eat clean too. It is a work in progress :)

BELLY DANCE YOUR WAY TO FITNESS! A FUN WAY TO GET FIT AND FEEL SEXY!

Interestingly my niece just posted in her blog on belly dance too. She has a belly dancer in one of her novels. She loves belly dance as much as I do. We both have been on a hiatus away from it for various reasons but our love of it is taking us back.

See what she says about it including the great work out.

Here are some links for more info on belly dance from two talented women.

SANDRINA

GET BENT YOGA AND BELLY DANCING

Check out all the classes your local area. There are different types of belly dance. After you take a few beginners classes, look around and try them all out - most have drop in rates. Then once you find the style(s) you like you can zero in on those. All you need to start is your feet, a long roomy skirt or comfortable exercise work out gear and a coin scarf to tie around your waist. Before you know it no matter what your size you will lose your inhibition be exposing your belly as you learn abdominal rolls etc. The teachers and class mates teach you to love your body no matter what.

I tend to lean toward Bollywood and Tribal Fusion style dance.

WEIGHT LOSS TIP # 6 - DANCE

I have always loved to dance. Trouble is my husband has two left feet. We took a series of ballroom dance lessons 3 times and he was just as bad at the end as the beginning. I had my share of bruises to prove it.

He has activities that I don't care to participate in such as non competitive baseball and golf (we do have lots of others we share - so don't worry).

I decided that even without a partner I could enjoy dance. I took belly dancing (Bollywood and Tribal Fusion style) and loved every minute of it. Not only is it great cardio with the right class but great for the belly, you don't need a partner and it allows you to be sexy in a very artsy way.

During my fastest weight loss period, I was attending 3 classes (3 hours) per week and treating it as part of my fun lifestyle/cardio activities. The weight just fell off me. I actually had to significantly adjust the cardio part of my training to slow the loss to a more reasonable level.

I haven't been in quite awhile due to road conditions but will get back at it in spring.

If you watch the TV series "Dancing with the Stars" you will have noticed that any pudgy participants lean out significantly as the show progresses.

So if you want to add a great deal of fun to your fitness regime - consider a dance class - other alternatives are hip hop, jazz, latin etc. There are plenty of adult classes around.

And...this goes really well with tip #3 MUSIC to enhance and intensify your workouts. Remember increasing intensity gets better results.

WEIGHT LOSS TIP # 5 PUT YOURSELF FIRST

If I pursue figure competition, I believe that is fairly self indulgent - it takes a lot of time, and money. Similarly those who are driven to complete triathalons and marathons need to have a great deal of family support because although it is an amazing feat, the time commitment for training is enormous leaving the rest of the family to fend for themselves.

What you are doing - getting healthy and fit IS NOT SELF INDULGENT.

You are likely used to putting yourself last, putting your house, car, children, job, spouse and pets first.

I am not telling you to abandon them.

Whether you are a missionary or a stock broker, you have to put your fitness and health first - here is why.

If you neglect your belongings, they lose their value. If you are obese, sickly, out of shape, unhealthy etc. eventually you will be no good to anyone else and might be a burden to them. Eventually when you can no longer look after them all - they will either learn self sufficiency or find another person to wait on them.

First as I mentioned in the "time" blog - you need to review how you spend your time. What can be eliminated - what can be changed or combined to make things more efficient? What can you delegate?

If you can afford it hire a maid service or housekeeping service either once every two weeks or once a month. I can't afford it so I use it as part of my 'cardio' activation plan to counteract my very sedentary job. I do ask my husband who is also quite time challenged to help in anyway he can. After all it is his house and his burden too. I don't feel guilty about my expectation.

Over time, consider downsizing your belongings using the 3yr, 2 yr, 1 yr plan. Even if you use only 15 minutes of precious time per week to start the process. If you have not used something for many months - put in in the one year pile - still not used in one year - get rid of it. For items that are typically used less frequently or are expensive move to the two yr or three year pile etc - once at the 3 yr limit - sorry but - time to have a garage sale or put it in the paper. Extra stuff causes extra work (but this is a long term plan not a short term one).

Incorporate your kids into the shopping and meal prep - you will get to spend time with them and they will learn good nutrition and self sufficiency.

Learn to say 'NO' to doing things you really don't enjoy. Politely of course. I don't golf but my husband would invite me to walk around the course (to be polite and include me). I decided I would rather watch paint dry. There are so many things I can do in 4 hours that I enjoy and it was not really quality time watching people swear at a little ball. And it was not good exericse for me.

So now I meet the group afterwards for the social part and use the 4 hours for me. Same with watching his non competitive ball games - not interesting or exciting and not a good use of my time. Again I meet with the group afterwards and I find listening to the play by play conversation, I don't really miss anything ;)

If you really think about it, you will find lots of time wasters and the time can be better spent on your health and your great new body.

And the interesting thing is, the trade off is that you are going to have so much more energy as the weeks pass that you will be able to accomplish much more anyway.

WEIGHT LOSS TIP # 4 - SET GOALS

I can't stress enough that you need to set goals. Big ones, little ones, short term, long term.

Don't short change yourself and set too small a goal just because you think you might not make it and you don't want to fail.

I would not put a limit on what you want to achieve unless of course it is an unhealthy goal.

A fat loss contest will give you a medium term goal - one to be able to wear a swim suit on the beach in 8 weeks. There are plenty of them being offered on the Internet - usually free to promote the trainer who is looking for testimonials for his/her service or products. Fitness magazines and health web sites also offer similar weight/fat loss incentives. Eat Clean Diet has had a number of transformation contests.

What I would use this goal for is to promise yourself that you will follow a nutrition and exercise plan solidly for 8 weeks - no cheating - no copping out. That is not a long time and it will fly by.

Once you have changed your priorities, your eating habits and your exercise habits for 8 weeks, it will pretty much become a habit.

If you have stuck to it for eight weeks, you have made significant body changes and believe me there is no way you are going to stop and go back to old habits. You will want to go on.

Along with your eight week goal, have mini goals - something you can commit to doing for one day, one week, one month. Habits that you add to your new lifestyle one at a time.

Examples:

If you are deconditioned you may be having trouble at first with your cardio HIIT intervals - lets say you are doing 8 intervals and you are at 3 intervals or you can't keep up the intensity for the required time. Make a goal to increase the interval by 10 sec or so at a time and/or gradually increase the number of intervals which will happen as your conditioning improves. Having goals will help you make sure you are progressing and measuring (to be covered later) will help you identify lack of progress and causes.

Other types of goals:

I will make out a workout schedule that fits with my lifestyle and stick to it. I will set my alarm to remind me and so that I do not procrastinate.

Today I will purge all the bad junk foods from my home.

This Sunday I will spend one hour planning my meals for the week. Then I will make a grocery list, shop and prep my meals.

Today is the last day I will eat butter - olive oil or other healthy fats for me.

I will buy a cooler and pack everything I need each day so that I am never caught without my planned meal.

I will not be embarrased to ask for a 'special' order in a restaurant. For example my favourite breakfast meal out is spinach feta omelete. I make sure that they do not put the potatoes or bread on the plate and ask for sliced tomatoes instead. I eat half and have the other half for another meal. I am not embarrased to trouble the server to bring me a side of low fat milk for my coffee instead of cream. I ask for a side salad - no cheese - no dressing to have with it. They rarely charge extra. In return, I make sure I tip for the service.

Today I will make sure I get plenty of servings of veggies and fruit.

I will always eat a complete protein with my carbohydrates.

From today forward I will not eat fried food - grilled BBQ baked or steamed only.

Monday I will try green tea instead of coffee.

By Tuesday I will be drinking at least 8 glasses of water every day.

By next week my pants are going to feel looser.

For every two inches I lose I will buy one new outfit.

Today I will stop going to drive thru on my way to work - I will enjoy a healthy breakfast at home.

I will take my loose clothing to a consignment store and swap it for a better fitting outfit. I will not keep my large clothing 'in case I fail.' I will take 'fail' out of my vocabulary and replace it with 'I will get back on track.'

I will measure my progress - for each inch I lose or each 5 lbs I lose (for example)
I will reward myself - please don't reward yourself with unhealthy foods! - try a manicure, massage, pedicure, have a sexy weekend away with your significant other, or go to a movie (no crap popcorn tho) or do something you love.

I will take up some fun fitness activities (try dancing!)

These are just examples. You will have your own goals. Your own ideas of how you want your body to look and how you want to feel.

Author's Note:
One of my short term goals in 2008 was to get rid of bat wings and remaining excess fat in 8 weeks to attend a special event. The event was cancelled but I met my goals and have maintained. I would have to say that adding the three classes of belly dancing per week as well as a few intervals to my cardio program sped up the process. And...I had so much fun!

FIGURE COMPETITION 2010 - BODYBUILDING COMPETITIONS AND ORGANIZATIONS

I have been reviewing the dates of bodybuilding competitions for 2010. While I was at it I found a lot of the links to the bodybuilding organizations world wide which give the detailed competition rules for various venues. I have only attended the IDFA Amateur and Pro Competition in Toronto and the Western Canadians. Attending and watching is educational and crucial to a new competitor. Knowing the dates of the appropriate competitions helps you plan your season or your year - counting backwards to figure out where you should be with your physique and when.

There were many many competitors (females... mostly in the figure category) very few in the fitness category. My best advice is be ready or wait until a future competition - the competition is fierce.

Note that not all competitions have grandmasters division in figure competition. Go to individual sites for categories, divisions and rules.

Some of the bodybuilding competitions and organizations in Canada and elsewhere:

ABBA Alberta Bodybuilding Association http://www.abba.ab.ca
BCABBA (British Columba Amateur Bodybuilding Association) http://bcabba.org/

MABBA Manitoba Amateur Bodybuilding Association http://www.bodybuilding.mb.ca/

FCPAQ Federation de Culture Physique Amateur Quebecoise http://www.fcpaq.com/

NBPFA New Brunswick Physique & Figure Association http://www.nbpfa.com/

OPA Ontario Physique Association http://www.bao.on.ca/
SABBA Saskatchewan Amateur Bodybuilding Association http://www.sabba.net/
NLABBA Newfoundland & Labrador Amateur Bodybuilding Association http://www.nlabba.com/

Other Info:
http://bcabba.org/ site gives info on introduction to bikini division by CBBF and new rules

CBBF only federal Canadian org which awards/qualifies IFBB Pro Cards in Canada
http://www.cbbf.ca
http://www.cbbf.ca/entryform.asp?type=wq&cid=36

CBBF categorizes masters as over 40 and grandmasters 50+. Note: It may differ with various organizations.

2010 competitions (some of them)
Western Canadians – May 22 2010 Kelowna BC

Northern Classic TBA (2009 was in Fort St John)

BC Provincials July 24 (usually in Vancouver)

Sandra Wickham Fall Classic TBA (usually in November – in Vancouver)

March 27th 2010 Annual Fame West
http://www.naturalbodybuildingevents.com/Intl/canada.htm

Neutron competitions
http://neutronsports.com/
East Coast Natural Classics
Ms Fitness Model East Coast

MEMSPORT Athletics Women’s All-Strength & Fitness Challenge Kamloops BC http://www.femsport.tv
March 2010 Date TBA
FAME West
Vancouver BC http://www.bodyproud.org

Apr 10 2010 UFE Spring Bash – http://www.UFEshows.com

Apr 11 2010 UFE Bikini & Fitness Model Showdown London Ontario Canada http://www.UFEshows.com

Apr 17 INBF Canadian Natural Bodybuilding & Figure Classic Calgary Alta http://www.inbfcanada.com

March 27 2010 13th annual FAME West Vancouver http://www.bodyproud.org.events/2010-fame-west
May 2010 IDFA Calgary Classic Natural Bodybuilding, Figure & Fitness Model IDFA Pro Qualifier – http://www.idfa.ca

May 8 UFE http://www.UFEshows.com

May 15 2010 IDFA Natural Novice Classic – Toronto http://www.idfa.ca

May 22nd FAME East Montreal http://www.bodyproud.org

June 5 UFE Showdown – http://www.UFEshows.com

Provincial Natural Championships & Ms Fitness North Eastern Canada Ottawa Ontario Canada http://neutronsports.com/

June 19 IDFA Montreal Classic http://www.idfa.ca

July 10 IDFA Toronto Classic Natural Bodybuilding, Fitness & Figure Championships IDFA Pro Qualifier and Pro show – Toronto http://www.idfa/ca

July 24 West Coast Natural Classics Ms Fitness West Coast Canadian Ms Fitness Model West Coast Vancouver – Qualfiier for Ms. Fitness World http://www/neutronsports.com also check out http://www.naturalbodybuildingevents.com/Intl/canada.htm

Aug 7 Canadian Natural Nationals – qualifier for Ms Fitness world Oshawa http://www.neutronsports.com

Oct 9 IDFA Eastern Canada Classic Natural Bodybuilding, Fitness & Figure Championships – IDFA Pro Qualifier Montreal http://www.idfa.ca

Oct 23-25 IDFA Western Canada Classic IDFA Pro Qualifiers Calgary Alberta http://www.idfa.ca

Oct - Fame Canadian National Championships LOCATION/DATE TBA http://www.bodyproud.org

Musclemania Toronto http://www.musclemania.com/

Nov 6 IDFA Canadian Classic Amateru & Pro –Toronto http://www.idfa.ca

Nov 13 UFE national championships Hamilton ON – over $60,000 cash prizes http://www.UFEshows.com

Other Organizations:
Northern Physique http://www.northernphysique.com/
United States Bodybuilding Federation http://www.usbf.net
World Natural Sports Organization http://www.wnso.com
International Natural Bodybuilding Federation http://www.inbf.net
World Natural Bodybuilding Federation http://www.wnbf.net
North American Natural Bodybuilding Federation http://www.nanbf.org
Midwestern Bodybuilding Federation http://www.midwesternbodybuilding.com
Alaska Bodybuilding, Fitness and Figure http://www.alaskabodybuilding.com
Ultimate Fitness Events http://www.UFEshows.com
Ohio Natural Bodybuilding Federation http://www.onbf.org
Australian Natural Bodybuilding http://www.anb.com.au
USNBF United States Natural Bodybuilding Federation http://www.usnbf.org
International Natural Bodybuilding Association of Canada http://www.naturalbodybuildingcanada.com/
IDFA International Drug Free Athletics http://www.idfa.ca/

The IDFA has branches all over Canada and the world

Comprehensive list of organizations

http://mrolympia.altervista.org/links.html
http://www.naturalbodybuildingevents.com/default.html

LOOK GOOD NAKED EH? AIRPORT SECURITY IN CANADA

Well.....another reason to lose fat and get fit in 2010.

President Obama wants all travellers entering the US to have 2ndary security checks. In Canada they were only used if there was a question at security level one - e.g the wand alarms and removing clothing does not address it or other suspicions.

If travelling to the US, Canadians can choose pat down/frisk or body scan.

Body scan: apparently the radiation from the scan is 1/10,000 of that in a cell phone so I figure that it is fairly safe. I am just glad that I graduated from obese with baggy clothes to fit as the scanner shows the outline of the rolls of fat etc. As a privacy protection apparently the person reviewing the scanning film does not see you and it is promised the scans will be deleted immediately as soon as they are examined and found to be benign.

Frisk/pat down. Boy for the first time ever this happened to me in the US travelling from Seattle to Vegas. The screw in my right shoulder kept setting off the alarm even tho it had not in any other airport after numerous trips. I showed them the scar but was pulled aside and in front of the entire world (at least those at the airport) I was physically searched albeit by a female officer. Even tho she was polite and professional, I felt thoroughly violated.

I will be choosing body scan.

I think it is a waste of time as 99.9% of the travellers are like you and me. The ones that mean harm will be hiding the items in their body cavities as the scanner or external searches will not detect cavity items or terrorists will find new ways of creating havoc.

It is interesting that in the case of 911 as well as the most recent episode - there was blatant info and intelligence and it still happened. What has been gained by this reponse? The terrorists have frightened our leaders into a knee jerk reaction and gotten the attention and fear they want. Although from watching President Obama's video on the subject he has more far reaching plans for homeland security than that and I am not sure what Canada has planned to address security - pitifull that watching Canadian news all I have seen so far is the superficial stuff like scans and searches. Of course our Canadian security may keep the more detailed info to themselves and - secret.


By the way Canada has put scanners in 9 airports at a cost of $250,000 each. I am not sure what the maintenance and upkeep is.

I will agree that carryon policies should be changed. For me carryon is more of annoyance and customer service issue than a risk issue. I have stood on the steps of a plane freezing many times while passengers clog the aisles trying to squeeze their numerous carryons in the overhead bin.

I think that other than a money belt with velcro straps that no carry on should be allowed. However, recently on the news a Canadian couple returning from New York were made to remove their camera (worth $3000) and put in luggage. It was gone when they reached their destination. So the airlines should be providing locked boxes at check in with two keys somewhat like a safety deposit box. The flight crew will have he 2nd key to pass on to the ground crew - I will let them figure out the logistics :)Yep probably more lineups at the airport - guess the lesson is travel light as far as jewelry, cameras and other valuables are concerned. There airlines will also have to figure out something for those travelling with kids.

Several years ago I travelled in Canada for 36 flights. On flight 32 in cleaning out my purse I was alarmed I had been carrying a multi tool with good sized blades and cork screw etc for 32 flights without detection. I quickly removed it and on flight 33 had nail clippers removed from by bag - go figure.

So back to my point.If you want to look good for "virtual nakedness" for Canada's scanners - get fit for 2010! At least then something positive will come out of it :)

The Magic Bullet for Weight Loss - Nutrition

Ok. So here is the part you have been waiting for right? The magic nutrition formula. Hmmm.

Nutrition is supposed to be 80% of the solution to obesity.

At the beginning of my weight loss journey "Be patient" I was told. I was to watch portion size and just do not eat CRAP. This is apparently a PT nutrition term. Keep a journal. Oh yeah - sitting on my @$$ writing a journal is going to help me keep my goals and lose weight.

Funny thing happened. I soon realized the journal was not for the trainer to later scold me on my eating habits. It was for me. The "Hawthorn Effect" was alive and well! There was a study which resulted in a conclusion that when people are studied or observed, they change their behaviour.

There was no point in lying in my own journal - that would just be ridiculous. I did not want my trainer to think I was eating garbage - so I started making better food choices. (The Hawthorne Effect). The most important thing was that instead of mindlessly eating on the run, I paid attention to everything going into my mouth. It was quite the awakening. I also wasn't eating because I was hungry or because I enjoyed the food I was eating. I was eating without much thought.

Once I submitted my journal - I found that although I was now making better choices, I was not eating often enough, not eating breakfast and not realizing the hidden salt, sugar and fats and chemicals.

I advised the PT that if I needed to follow a special meal plan I would not have time to cook two different meals - one for JFK (my husband - junk food Kevin) and one for me - what about I sign up for one of those preplanned pre-packaged weight loss program food plans. NOT! He pointed out, why would you want to change your life to become healthy and fit and pour CRAP into it. Those meals are able to stay on the shelves a long time for good reason - preservatives and chemicals. Basically it does nothing either to retrain you to a better nutrition plan. Although it probably gives guidance on portion sizes - tiny little amounts of food though for big bucks.

As I was using this excuse I had an epiphany. My husband is a mature adult who choses his own lifestyle. We both work full time and why is it up to me to feed him? Well he had never asked me to. I just had assumed the responsibility. It was time to un-assume the responsibility. After all, anyone can cook ahemm....crap.

I was struggling quite a bit with what on earth to eat. Although this new eating style was great, I was so ingrained (literally) in the old diet that I was at a loss on what to eat. Luckily through reading Oxygen Magazine I learned about Tosca Reno and the Eat Clean Diet Book. I liked it so much that I bought it over and over for friends.

So.. when you are including others who have not yet found the god of nutrition you can often make a healthier version of the recipe for you and separate ½ for the other person to add their poison.

Sometimes just following a very simple meal plan that repeats itself often enough to make it efficient is not really that much different than how you used to eat. Just less starch and more fibrous and complex vegetables and leaner protein. Generally we eat the same cycle of foods anyway.

The most important thing I learned during weight loss was PLANNING.

Tosca is big on prep and planning as well as always being prepared. I picked Sunday which worked well for me to shop, prep and plan meals for the following week with a freshen up day on Wednesday. The other thing I quickly practiced was carrying one of those padded coolers with a shoulder strap everywhere including work - I always have a healthy snack at my finger tips to avoid drive-through and other non nutritious eating habits when I am hungry and there are limited healthy food choices available.

I guess books have to have the term‘diet’ in them to find them in a bookstore but I really don't think of it as a diet. Diets set you up for failure. It is a slow steady education to change your nutritional habits to long term healthy ones. If you go on a restrictive short term diet - you lose weight briefly then pack it back on because the 'diet' is impossible to maintain over the long term. Or it is so restrictive that you binge. Or most of all because in your mind it is 'temporary' and was not a lifestyle change. Dieting particularly yo yo diets mess up your metabolism.

You will find that slowly educating yourself and making small changes and adopting them as permanent over time, watching portions sizes, avoiding obvious garbage, and eating 6 times per day (3 smaller meals and 3 snacks) you will no longer be dieting but chosing a long term eating habit. Your metabolism will fire up. Yes that is right - eating often keeps your metabolism working better. BUT don't graze - I mean don't eat all day long - have meals and be done with it till the next meal which is soon enough. You will never be hungry. You will never get bored - the options are endless.

You will feel terrific. You will look terrific. Your skin will glow; your hair and nails will be strong and healthy. You will look sexy and shapely so why would you go off it? You will find that as soon as you eat badly - you will self correct immediately. After eating clean the impact of bad foods is so immediate and obvious in how you feel that you will mentally associate it with bad and not want to do it. Trust me. I am not saying you never will eat crap. Sometimes I get cocky and I think I'll bet this little bit won't hurt - I do it - feel horrible and then don't do it again for a long time because it makes me feel so terrible. Soon the short term satisfaction will be overcome by the preference to feel well.

I see lots of people who binge then just do a lot of cardio to wear it off. I even used to work with a diabetic nurse who binged on forbidden foods and just took more insulin to counteract it. Is this a good idea? Never. Although you can burn off the calories from the bad foods with cardio, the long term accumulative effect to your organs, blood vessels, cholesterol levels, blood sugar/insulin mechanism and general health won't be reversed with exercise if you continue to make bad food choices.

You can pretty much start right away with better eating habits:

-Drink plenty of water.
-Always eat breakfast.
-Eat 6 smaller meals a day. Three meals and 2-3 snacks. At first you might want to try cutting your meal in half and eating the second half in 2-3 hours.
-Make sure each meal includes: a lean source of protein, a complex carb, a fibrous carb and a healthy source of fat.

I limit starchy carbs to before 2 pm. For dinner I just have protein and fibrous carb - e.g. grilled fish and salad and spinach or asparagus. I eat raw cabbage often as well as add it to soups and salads - I really believe it has weight loss properties. Not to mention how much fiber it adds. My last snack of the day may be celery with natural peanut butter; humus and veggies; low fat cottage cheese and veggies, almonds; low fat yogurt with berries; granny smith apple with natural peanut butter or almond butter etc.

I don't really care for starchy foods anymore and the fatigue and bloating that results - so I have to eat a lot more fibrous ones to get my calorie intake up. Or eat only a bit and for sure with protein. THIS IS NOT THE AT---S DIET. AT---S is high in fat (not good fat -it almost encourages putting butter on your bacon) - it does not stress quality protein - e.g the highest yield of protein for the least amount of calories and healthiest level of fat per gram of protein.

BEST FRUITS in my mind from a fiber and antioxidant perspective hands down, are berries. But do some research on insulin resistance and glycemic indexes etc. If you are having berries, or any other fruit - have it with protein to avoid the blood sugar surge. The only other fruit I eat on a regular basis is granny smith apples or sometimes pomegranites.

DONT DRINK FRUIT JUICE - it is just a concentrated form of the fruit including sugar and you miss out on the fiber and who knows what other components of the fruit is lost in processing - eat the damn fruit - a little more work but worth it.

FRUIT/PROTEIN SNACKS. My favourites:
1/2 cup probiotic low fat vanilla yogurt and 1/2 berries - strawberries, raspberries, blueberries, blackberries etc.

Granny smith apple - core then slice into 6 equal pieces - make 3 sandwiches with a total of 1 1/2 tbsp of organic natural (no sugar or salt added) peanut butter. For some reason tastes like a candy apple. MMMM.

Humus and anything - celery, yam chips, veggies.

You can also eat 10 nuts such as almonds (unsalted natural) when you have a piece of fruit.

I do carry protein bars for emergencies on rare occasions - I use the Myoplex light and I don't eat a whole one - I eat 1/2 with lots of water. You can get them at GNC. Ok for once in awhile and a tasty sub for a chocolate craving.

I only use PROTEIN DRINKS sometimes to feed muscles after doing a heavy workout - remember beverages can contain a lot of calories without satisfying hunger for long.


DONT EAT ANYTHING WHITE. Ok maybe a little probiotic yogurt, low fat cottage cheese and some milk in your coffee - substitute brown rice for white, yams for potatoes, either avoid bread altogether - or have a small amount of 'ancient grain' whole grain bread. Eliminating bread tho even for awhile as well as pasta will make a great impact on your weight loss. (Try slicing zucchini into ribbons and only very lightly steaming them so they are still crisp and make your own plum tomato sauce and try to aleviate your pasta urge this way - don't forget to add a low fat cheese for protein - or some other form of protein - you can also make zucchini lasagna or use eggplant).

EAT GOOD FATS BUT STILL IN MODERATION. My favourites: fish (for omegas), avocado, flax oil, olive oil, safflower oil, walnuts. I am not a fan of canola oil - I believe it is a man engineered plant - I heard it is insiduous and acts like a weed choking other plants - but it seems to cause IBS in me - so I use olive oil and safflower oil and occasionally peanut oil. I am pretty sure canola is widely used in restaurants. Both JFK and I race for the bathroom when we come home from restaurants and I have always wondered if this is the culprit. It isn't the garlic because I use tons of that at home and that doesn't bother me. There is a book called the Thrive Diet that a niece introduced me to. I really enjoy reading it - especially the research the author has done but I don't follow it because I find the recipes too complicated and the ingredients too exotic for me right now - as I mentioned I enjoyed reading some of the theories including how we have engineered wheat for flour etc for better yield, better gluten etc and basically our bodies have not adapted well which may explain the number of people who suffer from IBS from consuming it.

May be right.

You may want to read Tosca Reno's Eating Clean Diet. I can't say it any better than she can that is for sure. She provides some meal plans and recipes. She also addresses eating clean for those on a budget.

Interestingly after eating clean for while, I am now instantly tuned to what foods really make me sick, feel tired or cause IBS.

DIET POP. I may have had 4 diet colas in a year - used to drink 2-3 per day. It is full of garbage. How else do you think something with one calorie can taste so good? Not to mention I have clearly identified aspartame as one cause of my IBS. The sodium! - on the rare occasion I have had a diet cola - within hours I have ankle edema (swelling). Dont drink diet pop. You will retain lots of water weight. Drink water - flavour it with a lemon or lime slice. Citrus helps with cleansing and weight loss.

The IBS triggers for me are anything wheat, aspartame, some dairy products, msg, cannola oil. Relieving triggers of IBS have given me the flattest stomach ever. So it wasn't just fat but a lot of bloating as well. Eat clean and then slowly add back some of the eliminated stuff and see what really is not healthy for you.

Complex carbs - yams, brown rice, quinoa (high in protein), whole grains etc - you can make a very tasty brown rice pilaf with a vegetarian or low salt no msg chicken broth, nuts, onions, peppers, celery, garlic and spices.

OATMEAL is an essential complex carb for me. I have a mix of oats, nuts, dried fruit, cinnamon, protein powder. By using vanilla protein powder, dried fruit and cinnamon I don't need either a sweetener or milk and I just add water. I preprepare and put in a zip lock bag and cook up as needed. It is a great form of fibre, and is cholesterol lowering as well as filling.

Use your imagination to change your favourite recipes to a healthier version. I have a few recipes here in the recipe section and will add more as I get around to it.

Take your glasses to the supermarket and ALWAYS CAREFULLY READ LABELS (the print is so small). Often prepared, canned or packaged foods contain salt or sugar or fat or msg so it tastes good or why would you buy it again? Remember the first ingredient is usually the highest content.

Try to always cook from scratch. But if you make my lentil soup from canned beans/lentils - buy Eden or other low sodium product and rinse them prior to adding to the recipe. Raw lentils cook up quickly so you don't really need to buy the canned - no soaking involved.

Spice it up - I will cover that later - very briefly spice reduces the need for salt and often spices have health benefits. Some of the hot spices are thought to increase metabolism and burn more calories. Cinnamon and other similar spices reduce the need for sugar in many recipes.

Lastly - watch those fad diet ads disguised as news articles. Anything that promises huge benefits over a very short period should be thoroughly investigated. In some cases all you have to lose is your money. In other cases it may affect your health. Research pros and cons or better yet don't go there! A lifestyle change with good nutrition and physical activity wins every time.

My basic groceries necessities: whole eggs, egg whites, quinoa, oats, cinnamon, dried cranberries, berries (fresh or frozen, oregano, thyme, cumin, nuts (natural unsalted), seeds, sage, onions, garlic, spinach, asparagus, yams, fish, tomatoes, low salt canned plum tomatoes, avocado, zucchini, cabbage, low fat vanila yogurt (probiotic) as well as low fat plain yogurt, protein powder, glutamine, celery, low fat cottage cheese, low fat low sodium feta, parmesan cheese, romaine lettuce, cukes, any colourful veggies particularly those in season, beans (all kinds), low sodium, msg free vegetable and/or chicken broth, healthy oils, organic no added sugar or salt-peanut butter, lemons/limes and lemon juice. Occasionally ancient bread, spelt bread. I stay away from flours but I am exploring other types such as rice, almond. Lean meats.