Home » Daily Routine Blog » April 2013

Month: April 2013

Fashion Fridays

 Have great weekend everyone!


McCarthy-Toque-Volcom-Cardigan-H&M-T-shirt-Joefresh-Jeans-Joefresh-Shoes-Chucks

 

 

 

 

Bennett-Cardigan-H&M-Onsie- (Gifted) Threadless-Jeggings-Joefresh-Slips-Joefresh

 

 

4 Months 

 

 

 

 

 

I ROLLED OVER TODAY! 

 

HIIT training

 

Monday HIIT workout-Hill sprints with McCarthy

Wednesday HIIT workout, Stairs with Bennett

 

 

What is HIIT training and why should you add it to our workouts?!

A HIIT session consists of a warm up period of exercise, followed by three to ten repetitions of high intensity exercise, separated by medium intensity exercise for recovery, and ending with a period of cool down exercise. The high intensity exercise should be done at near maximum intensity. The medium exercise should be about 50% intensity. The number of repetitions and length of each depends on the exercise, but may be as little as three repetitions with just 20 seconds of intense exercise.

There is no specific formula to HIIT. Depending on your level of cardiovascular development, the moderate-level intensity can be as slow as walking. The original protocol set a 2:1 ratio of work to recovery periods, for example, 30–40 seconds of hard sprinting alternated with 15–20 seconds of jogging or walking.

The entire HIIT session may last between ten and thirty minutes, meaning that it is considered to be an excellent way to maximize a workout that is limited on time.

  • HIIT trains and conditions both your anaerobic and aerobic energy systems. You train your anaerobic system with brief, all-out efforts, like when you have to push to make it up a hill, sprint the last few hundred yards of a distance race, or run and hide from your spouse after saying the wrong thing.
  • HIIT increases the amount of calories you burn during your exercise session and afterward because it increases the length of time it takes your body to recover from each exercise session.
  • HIIT causes metabolic adaptations that enable you to use more fat as fuel under a variety of conditions. This will improve your athletic endurance as well as your fat-burning potential.
  • HIIT appears to limit muscle loss that can occur with weight loss, in comparison to traditional steady-state cardio exercise of longer duration.
  • To get the benefits HIIT, you need to push yourself past the upper end of your aerobic zone and allow your body to replenish your anaerobic energy system during the recovery intervals.

 

This is my new favourite type of workout, because it gets the job done and you’re not spending hours in the gym. Who really has time for that anyways? One of my favourite fitness experts is Joe Donnelly . His workout’s will kick your butt, change the way you view weight training. And he’s always posting articles that will challange the traditional way of training. Here is one of his most recent posts on HIIT. Life is to short to waste our time on crazy low carb diets and old school ways of training. Lets eat food, be happy and live healthy lives!

Here is a example of some of my HIIT workouts!

Rowing 5x hard 200 meters,30 second rest in between 

Sprinting fast up step mill 45 seconds, slow 30-45 seconds 8-10x

Rowing and skipping 5x rowing with 100x skipping in between

Stepmill fast run up step mill45 seconds,slow 30-45 seconds,8-10x

Thank you Angelique, for kicking my butt with this new program!

I’ve recently been working with Angelique Kronebusch on some new styles of training. I’m excited to share my learnings,progress and pain with all of you! 

Enjoy~~*

 

 

 

Maybe my most important post to date…

Do you ever wonder why the majority of competitors/ fitness models gain so much weight in the few days after a show? Women often 20-25 pounds? Or maybe you dieted hard for a vacation/wedding etc and right after you immediately gained the weight back and it then took months to then lose it again??

I am going to try to break this down as simple as possible as it pertains to EVERYONE. 

Your metabolic rate (metabolism) is he single and only factor that determines fat loss. Not caloric deficit, not doing endless hours of cardio. Without metabolism you are dead in the water. You could ea no carbs/ fats, finish each day in a 500 calorie deficit, doing 2 hours of cardio, but with no metabolic or low metabolic rate you cannot and will not lose bodyfat.

Now lets examine why and how metabolic rate becomes damaged. Things that damage metabolic rate

1) Doing constant steady state/low intensity cardio (spin class, walking on treadmill, stairmaster, eliptical, etc etc) You lose the fat burning component of steady state cardio very quickly. I will never understand why competitors do 2 cardio sessions per day when they are not getting a fat burning effect, but rather just eating up muscle and reducing metabolism.
2) Restricting calories too much. More specifically not having enough fats and good carbs in your diet.
3) Not understanding the math behind what you are doing. If you are eating 1200 calories per day and burning 500-1000 in your workouts you are damaging your metabolic rate.
4) Finishing everyday at caloric deficit will damage metabolic rate. this is why carb cycling has become so popular. It allows for support of metabolic rate thusly preventing the damage.

Things that build metabolic rate

1) Lifting weights, building muscle. High intensity lifting. Women i cannot stress this enough. You need to lift hard, heavy and often. You dont get bulky from lifting weights, you get bulky from the cupcakes you eat. Adding muscle adds to metabolic rate, more specifically the more muscle you have the more calories your body burns
2) HIIT cardio. High intensity interval training. This is the only type of cardio the body does no adapt to. It supports metabolic rate as well as has the fat burning component.
3) Getting enough quality calories. You need to eat to lose fat. You need to eat to build muscle. You starve yourself, you starve your fat loss ability.

The majority of competitors and so called professional coaches are fools. Their science is wrong. They prescribe you these low calorie diets with endless amounts of cardio and the minute your show ends you gain back tons of weight, they then tell you its because you binged too much. Wrong wrong wrong. Complete bullshit. What really happened was that during your dieting process you constantly chipped away at your metabolism. So for example lets say a healthy adult female burns 1500 calories per day without any exercise. Most competitors by the time of their show have damaged their metabolic rate so much that their BMR may be as low as 2-300 calories per day. So the minute the show is over and you eat a few normal meals, while not doing the double cardio sessions your body immediately gains bodyfat and fast. A normal healthy person would have their metabolism to keep them in check.

Here is a perfect example. Most of you know my GF is 2-time World Bikini Champion Chady Dunmore. Shes well known for being lean and photoshoot ready year round. How? Does she do cardio everyday? Is her diet super strict? Nope. She simply doesnt follow the bullshit above. She goes by truth not myth. She eats a well balanced diet of around 2000 calories per day. She lifts hard and heavy 4-5 days per week with almost no cardio. Last year when she competed in the world championships she did nothing more to her weekly routine mentioned above than simply add 1-2 intense HIIT sessions per week and stop cheat meals 3 weeks out. She stepped on stage at a ripped 132. Flash forward 4 weeks after her show. She had many many cheat meals. We spent a week in Mexico for her bday eating whatever we wanted, consuming a few tropical alcoholic beverages, doing zero cardio and got in a few lifting sessions. She came back from Mexico at around 135 and id suspect the 3 pounds she gained was nothing more than some water retention from the salty foods and glycogen in her muscles from excessive yummy carbs. Why did she not rebound like so many?? HER HIGH METABOLISM KEPT THE WEIGHT GAIN AT BAY!!!

Follow science not myth people. Protect yourself. For more information on this video from a true man of science Dr. Layne Norton please watch this video and subscribe to his channel
http://youtu.be/QHHzie6XRGk

Hope this helped and opened some eyes.

Thanks-JD
www.joeydfitness.com

 

 

Baked yams and moments to cherish

 

 

There are some moments that I just want to stop the clock and hold onto. McCarthy’s conversations with Troy (Daddy) is one of them. McCarthy is currently going through a stage that consist of him wanting to have chat times with Daddy where they just talk about life! By life I mean the daily happenings of a two year old…Trucks, diggers, what happened on Toopy and Binoo that day, and how the clouds look like giant underpants…  Regardless of what the subject is, it’s talked about with animation, excitement and more detail then you would expect out of a two year old.  These are the moments I never want to be busy to take in, too tired to notice or too wrapped up in my own stuff to realize that these moments, right here right now, are most important.  Lately my focus on life, health, and fitness can be summed up by the word “Nurture” .

Nurture means to help grow and provide sustenance.

To nurture someone is to provide all the needs, not just food, that one would grow up to be a meaningful part of a community .  

Nurture means to to protect and provide all the elements to becoming a healthy grown substance.

To nurture means to cherish..

These are the moments I cherish…

 

 

 

 

 

 

 

 

Nurture your body with this fantastic Yam recipe!

I made these this weekend and paired them with fig-topped salmon. 

This recipe is not only healthy, it is loaded with flavour and nutrition! 

Enjoy ~~*

ingredients:

2 yams , lightly pricked all over with a fork

1/4 cup of coconut butter

2 tbsp of almond milk

2 cloves of garlic , minced

1/2 cup of feta 

1 tbsp minced thyme

salt and pepper to taste

Garnish:

chopped pecans

and feta

1- Preheat oven to 375

2-Place yams on baking sheet and bake for 40 minutes or until soft.

3-Once yams are cooled enough to handle, slice in half and carefully scoop out flesh. 

4-Begin mashing warm sweet potatoes with coconut butter, almond milk and garlic till smooth. Add salt and pepper to taste. Scoop or pipe yams back into skins.

5- Top with feta and pecans

6-Bake yams for another 10-15 minutes 

Enjoy~~*

 

And the winner is……

Kelsey Sohnchen!

 

 

A huge thank you to Yoga Warehouse for making this give away possible and to you my wonderful readers for participating and sharing this event with our community!

Kelsey I look forward to a weekend of yoga adventures with you!

Breath, love and play~~*




Breakfast Brownies

 Happy Friday everyone!

 

 

 

Ingredients: 

1/2 cup of oats (Blended in magic bullet to create flour)

3 tbsp cocoa powder

2 tbsp of stevia ( I used 6 drops of dark chocolate stevia)

2 scoops of chocolate protein powder (I use New Zealand whey)

Handful of mixed nuts

1 whole egg

1 egg white

t tbsp of organic coconut oil

1/2 cup of water

Method:

Place all ingredients in magic bullet

Blend till smooth and all ingredients are fully blended

place in over at 350F for 10 minutes 

 

Greek Yogurt topping

1/4 cup of plain Greek yogurt

1 tsp Xylitol

Mix and 

Enjoy~~*

Need to spice up your workout? Why not add a little Currie to your weekend!?

 

 

Meghan Currie is coming back to Kelowna!!

I could not be more excited about this news!! For the last couple years I have followed Meghan on YouTube and Facebook and dreamed about going to every workshop she was hosting. Last year Yoga Warehouse brought her to Kelowna, which would have been a dream come true for me if I had not been 8 months pregnant! I made Chelsey promise to bring her back again and on April 19-21 my dreams will be coming true.  If you are looking for a way to grow your practice, experience something new, or just have one of the best weekends you’ve had in a long time, you don’t want to miss this event!! Here’s how I’m going to help you get there! 

I’m teaming up with Yoga Warehouse and will be giving away tickets for the entire event to one lucky person! The winner will be announced on Friday, April 12. All you have to do is share this blog post on your favourite social media site and tag dailyroutineblog. The more you share the greater your chance on winning!

For more information please visit Yoga Warehouse!

I look forward to sharing a weekend of playful adventure and creativity with you all.

Breath, love and play!

 

 

 

 


Cauliflower pizza and clean eating chocolate mousse

 

 

I was recently browsing (or creeping) my friend Kelsey’s Instagram and came across a delicious picture of cauliflower pizza! So I had to give it a try! Kelsey hooked me up with the recipe and I made our family pizza night a whole lot healthier this week. And it tasted amazing too. After nailing dinner, I thought why stop there?! Lets do dessert! This combination is the perfect way to end your weekend on a healthy note.

Enjoy~~*

Looking for some more fantastic recipes? Head over to Kelsey’s blog and be inspired! 

 

 

Cauliflower Pizza

1/2 head cauliflower (about 2 cups riced)

1 clove garlic, minced

1 cup shredded organic mozzarella cheese (or your cheese of choice)

1 egg beaten

1 teaspoon of basil

1 teaspoon oregano

Instructions:

Pre-heat oven to 400F

Prep cookie or baking stone with parchment paper 

Remove the stems and leaves from your cauliflower and chop florets into chunks. Add to a food processor and pulse just until the texture is similar to rice. Sauté cauliflower “rice” in a non-stick skillet over medium heat and cook until translucent. (Approximately 6-8 minutes.) In a bowl combine the cooked cauliflower with all remaining ingredients,spread dough out evenly about 1/4 to 1/3 of an inch think. Bake 25-30 minutes or until crust is golden, crispy on edges and cooked through the middle. Remove the crust from the oven and top with pizza sauce and desired toppings. place pizza back in oven until cheese is melted and cool before servining.

 

Clean eating chocolate mousse

1/2 cup plain Greek yogurt

2 tbsp coco powder

3-5 drops of dark chocolate Stevia 

1 tsp xylitol

Mix together, place in freezer for 1 hour and enjoy!

Eye Of The Tiger

 My morning spent on the mat…

 

Yogis to come together to play at their edge in a fiercely fun and playfully intense practice. Designed to cultivate fire and will, this 3-hour led practice  maximized strength, stamina and flexibility and left us all inspired to take our practice to the next level.Led by Dana Skoglund. 

 

  Thank you Dana, for always encouraging and inspiring my practice on and off the mat!

Your grace,beauty and the humbleness you teach with inspires us all.

You are a gift to the world of teachers and students.


 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Happy Sunday everyone~~*

Why should you change up your workouts?

 Why should you change up your fitness routine? Here is why it’s important to mix it up every now and then.

 

 

  1. You don’t want to plateau.  I see this all the time, people go to the same boot camps and spin classes for years and they wonder why they are not seeing amazing results anymore. When planning your workouts, it’s a must to add variety and flavour in order for your workouts to not become ineffective. If you are always going to the same boot camp classes and pushing yourself at the same level, you will never progress. I always tell people in my class ” if you always stay comfortable you will never progress, grow or see the results you are aiming for.”  As your strength and endurance grows, so should your workouts. So how do you add variety and snap the body back into a higher caloric burn? If you love to run, add sprints and hills. If your a boot camp lover, start adding cardio between sets or switch up the classes you go to.
  2. Your body needs rest and repair. I love lifting weights and pushing myself through intense cardio sessions. The problem is that if I push my body through hard workouts every day and never give my muscles time to repair or recuperate I know eventually the stress is going to catch up with me and my chances up injury go up. So to keep my body running like a well oiled machine, I plan my workouts with yoga days in between. Whenever I have gotten away from this or not made it a priority my performance goes down, I’m emotional from over training and my budget gets blown with more Chiropractic session. REST, BREATH AND STRETCH!
  3. Working out is a chore.  To prevent this from happening, always keep your workout schedule mixed up so things don’t become repetitive and boring. If your always going to the same classes or running the same trails, you’re going to start loathing your workouts and the things you once loved will become a chore to do.     

Practicing yoga is like no other workout and a great way to switch up your routine. Every time I roll out my mat, it stirs up a feelings of excitement to learn, grow and progress.  I have been humbled physically many times on my mat and have been taught a great deal about checking my personal ego, as a trainer and student, at the door.

I found this article on Life Positive website regarding yoga and its health benefits…Enjoy~~*

Yoga Benefits
The most important benefit of yoga is physical and mental therapy. The aging process, which is largely an artificial condition, caused mainly by auto intoxication or self-poisoning, can be slowed down by practicing yoga. By keeping the body clean, flexible and well lubricated, we can significantly reduce the catabolic process of cell deterioration. 

Regular practice of asanas, pranayama and meditation can help such diverse ailments such as diabetes, blood pressure, digestive disorders, arthritis, arteriosclerosis, chronic fatigue, asthma, varicose veins and heart conditions. Laboratory tests have proved the yogi’s increased abilities of consciously controlling autonomic or involuntary functions, such as temperature, heartbeat and blood pressure. Research into the effects of yogic practices on HIV is currently underway with promising results.

According to medical scientists, yoga therapy is successful because of the balance created in the nervous and endocrine systems which directly influences all the other systems and organs of the body. Yoga acts both as a curative and preventive therapy. The very essence of yoga lies in attaining mental peace, improved concentration powers, a relaxed state of living and harmony in relationships.

Physiological Benefits
Physicians and scientists are discovering brand new health benefits of yoga everyday. Studies show it can relieve the symptoms of several common and potentially life-threatening illnesses such as arthritis, arteriosclerosis, chronic fatigue, diabetes, AIDS, asthma and obesity.

 

 

The Top 9 Rules That Successful People Live By

Loved this article and had to share! Thank you Jessica for posting this;)

 

Happy Friday Everyone!

The Top 9 Rules That Successful People Live By

 

By  on October 25, 2011

 

The following article appeared in the Harvard Business ReviewWhy have you been so successful in reaching some of your goals, but not others? If you aren’t sure, you are far from alone in your confusion.

It turns out that even brilliant, highly accomplished people are pretty lousy when it comes to understanding why they succeed or fail. In fact, decades of research on achievement suggests that successful people reach their goals not simply because of who they are, but more often because of what they do.

 

 

 

No.9 Get specific

When you set yourself a goal, try to be as specific as possible. “Lose 5 kilograms” is a better goal than “lose some weight,” because it gives you a clear idea of what success looks like. Knowing exactly what you want to achieve keeps you motivated until you get there. Also, think about the specific actions that need to be taken to reach your goal. Just promising you’ll “eat less” or “sleep more” is too vague — be clear and precise. “I’ll be in bed by 10 p.m. on weeknights” leaves no room for doubt about what you need to do, and whether or not you’ve actually done it.

 

No.8 Seize the moment to act on your goals

Given how busy most of us are, and how many goals we are juggling at once, it’s not surprising that we routinely miss opportunities to act on a goal because we simply fail to notice them. Did you really have no time to work out today? No chance at any point to return that phone call? Achieving your goal means grabbing hold of these opportunities before they slip through your fingers.

To seize the moment, decide when and where you will take each action you want to take, in advance. Again, be as specific as possible (e.g., “If it’s Monday, Wednesday, or Friday, I’ll work out for 30 minutes before work.”) Studies show that this kind of strategic planning will help your brain to detect and seize the opportunity when it arises, increasing your chances of success by roughly 300%.

 

No.7 Know exactly how far you have left to go

Achieving any goal also requires honest and regular monitoring of your progress — if not by others, then by you yourself. If you don’t know how well you are doing, you can’t adjust your behaviour or your strategies accordingly. Check your progress frequently — weekly, or even daily, depending on the goal.

 

No.6 Be a realistic optimist

When you are setting a goal, by all means engage in lots of positive thinking about how likely you are to achieve it. Believing in your ability to succeed is enormously helpful for creating and sustaining your motivation. But whatever you do, don’t underestimate how difficult it will be to reach your goal. Most goals worth achieving require time, planning, effort, and persistence. Studies show that thinking things will come to you easily and effortlessly leaves you ill-prepared for the journey ahead, and significantly increases the odds of failure.

 

No.5 Focus on getting better, rather than being good

Believing you have the ability to reach your goals is important, but so is believing you can get the ability. Many of us believe that our intelligence, our personality and our physical aptitudes are fixed — that no matter what we do, we won’t improve. As a result, we focus on goals that are all about proving ourselves, rather than developing and acquiring new skills.

Fortunately, decades of research suggest that the belief in fixed ability is completely wrong — abilities of all kinds are profoundly malleable. Embracing the fact that you can change will allow you to make better choices, and reach your fullest potential. People whose goals are about getting better, rather than being good, take difficulty in stride, and appreciate the journey as much as the destination.

 

No.4 Have grit

Grit is a willingness to commit to long-term goals, and to persist in the face of difficulty. Studies show that gritty people obtain more education in their lifetime, and earn higher grades.

The good news is, if you aren’t particularly gritty now, there is something you can do about it. People who lack grit more often than not believe that they just don’t have the innate abilities successful people have. If that describes your own thinking… well, there’s no way to put this nicely: you are wrong. As I mentioned earlier, effort, planning, persistence, and good strategies are what it really takes to succeed. Embracing this knowledge will not only help you see yourself and your goals more accurately, but also do wonders for your grit.

 

No.3 Build your willpower muscle

Your self-control “muscle” is just like the other muscles in your body — when it doesn’t get much exercise, it becomes weaker over time. But when you give it regular workouts by putting it to good use, it will grow stronger and stronger, and better able to help you successfully reach your goals.

To build willpower, take on a challenge that requires you to do something you’d honestly rather not do. Give up high-fat snacks, do 100 sit-ups a day, stand up straight when you catch yourself slouching, try to learn a new skill. When you find yourself wanting to give in, give up, or just not bother — don’t. Start with just one activity, and make a plan for how you will deal with troubles when they occur (“If I have a craving for a snack, I will eat one piece of fresh or three pieces of dried fruit.”) It will be hard in the beginning, but it will get easier, and that’s the whole point. As your strength grows, you can take on more challenges and step-up your self-control workout.

 

No.2 Don’t tempt fate

No matter how strong your willpower muscle becomes, it’s important to always respect the fact that it is limited, and if you overtax it you will temporarily run out of steam. Don’t try to take on two challenging tasks at once, if you can help it (like quitting smoking and dieting at the same time). And don’t put yourself in harm’s way — many people are overly-confident in their ability to resist temptation, and as a result they put themselves in situations where temptations abound. Successful people know not to make reaching a goal harder than it already is.

 

No.1 Focus on what you will do, not what you won’t do

Do you want to successfully lose weight, quit smoking, or put a lid on your bad temper? Then plan how you will replace bad habits with good ones, rather than focusing only on the bad habits themselves. Research on thought suppression (e.g., “Don’t think about white bears!”) has shown that trying to avoid a thought makes it even more active in your mind. The same holds true when it comes to behaviour — by trying not to engage in a bad habit, our habits get strengthened rather than broken.

If you want change your ways, ask yourself, What will I do instead? For example, if you are trying to gain control of your temper and stop flying off the handle, you might make a plan like “If I am starting to feel angry, then I will take three deep breaths to calm down.” By using deep breathing as a replacement for giving in to your anger, your bad habit will get worn away over time until it disappears completely.