Day One.

I returned to the gym today for the first time in… well, let’s say two years.

I cried when I arrived.

Not sure why. Perhaps emotional because, even though it has seen many changes since I left in 2012, it was the place I helped build in 2010. Perhaps because I know what I had accomplished in the past and I am afraid of failing. Perhaps because I am, deep down, super proud of myself for making this commitment. For whatever reason, the tears flowed—and I allowed them.

I picked myself up, received my circuit details, and went at it. Not hard, but enough.

Leg press, alternating dumbbell presses, standing rows, and a hanging obliques exercise called “Ski Jumps”, named way back in 2009 just for me :)

The weights weren’t high, or even particularly difficult, but I felt every rep. When the self-doubt creeped in, I closed my eyes, and just felt my body moving. I love that feeling. Push… pull… contract… expand… BREATHE.

Three rounds was a wonderful start. I’ll be back Thursday for Day Two.

Yes, I will be tight tomorrow—a feeling I have always loved, and often craved.

Proud.

With gratitude,
JoeGirl
xox

{ Psst… I love to receive feedback on my posts. Please leave your comments whenever you feel inspired to do so! }

Returning to Health…

In 2009, I worked my way through a magnificent Body-Mind-Spirit transformation. I started the year at over 35% body fat and 163lbs, wearing a size L/12/14. Only changing what I ate, I managed to reach 138lbs by late May when I started training with the amazing Marshall Page​. At that point, I was still 32% body fat, and wearing a size M/8/10.

Strength training twice a week, and eating clean 80% of the time, in only a month I was down to a size 6. By October I was 127lbs and 22% body fat, wearing a size XS/S/2/4. I hadn’t been that size/shape since high school. I felt strong, healthy, vibrant + alive!

Late 2009, I certified as a personal trainer and founded JoeGirl Fitness. I worked with female clients in their homes, their workplace gyms, outdoors in playgrounds and in commercial fitness centres. In August 2010, Marshall and I opened Marshall’s, where I continued to train and work with clients every day.

Mid-2012, I left the gym to return full-time to my design business. I stopped moving. I became less careful with what I ate, I fell in love with my favourite bartender, Jamie​ (that’s a good thing!), and focussed more + more on my business and being creative through design + art—lots of sitting on my ever-widening arse.

My changing body has been on my mind since 2012. I know I have been distancing myself from a healthy state every week—my body aches, I’m wearing a size L/12 again, my joints hurt, everything involving effort is difficult (Carrying groceries… Hello!???)—and I’ve been beating myself up about it.

While in Florida, Grace and I were shopping for her Grade 8 graduation dress, and I caught my reflection in a 3-way mirror. Ouch. While I know being healthy + fit is about so much more than how we look, the me in the mirror told a story I needed to hear—loudly. I have gained weight. I have become sedentary. I have become lazy. I have not been taking care of myself. The scale back home—something I try to avoid—confirmed I have crept back up to 165lbs. Wow.

The good news? My reflection, highest weight ever without being pregnant, constant discomfort, and the smack-in-the-face has incentivized + motivated me in a big way to make a change—to commit to ME again.

I made an appointment with Marshall to resume training 2x a week. I’m going to try out this new thing called “Yoga” with Jamie’s Mum, and ideally go once a week. I have just returned from Farm Boy with a stack of clean foods that I LOVE, and am about to spend some time writing a set of powerful, heart-centred affirmations to keep my mindset strong + focussed when those moments of weakness sneak in. Oh, and I bought a FitBit ChargeHR to monitor my activity levels, heart rate, calories in/out, sleep quality and be a constant reminder to take care of ME.

As in 2009, this commitment isn’t about acquiring a bodybuilder physique. It’s about returning to health, strength, confidence + wellness. While I would love to see my 2009 body again, I am deliberately choosing to start fresh without comparing my pending results to those I experienced five years ago. What I accomplished then was nothing less than remarkable. I inspired many others to make positive changes in their lives, and I felt like I could do anything.

This time, I am aiming for strength, health, vitality + overall wellness. Whatever happens to the shape of my body will be a happy side-effect.

Here I go… I am so ready.

With gratitude,
JoeGirl
xox

{ Psst… I love to receive feedback on my posts. Please leave your comments whenever you feel inspired to do so! }

Inspiration 365: Day 16

Tonight, I am inspired by the many strong, beautiful women in my life…

Kelly, for working so hard to promote my new business direction;
Tara, for listening and lending a new perspective;
Cierra, for being so passionate about raising awareness to her peers about safe driving;
Elsbeth, for her determination and perseverance;
Melissa, for racking up the overtime so she can contribute enough to her RRSP to avoid paying taxes;
Tali, for inquiring about a power lifting program for women {oh, yah!};
Clarissa, Karla and Jennifer, for joining my 6-Meal Dinner Club within three minutes of receiving their invitation {Don’t be offended if you did not receive an invite. This is a spin-off for the participants of last week’s Nutrition Workshop. I will offer more dinner clubs down the road.};
Céline, for opening the Centre at 6am today after buggering-up her knee last night; and
my Mom, Sharon, for yesterday’s encouraging words which echoed throughout my thoughts all day long.

Thank you, Ladies.

…What inspired YOU today?

{ Psst… I love to receive feedback on my posts. Please leave your comments whenever you feel inspired to do so! }

Inspiration 365: Day 12

Do you remember reading in Day 1 about my proposed workshop “Nutrition for the New Year”? Well, tonight was the night, and it was wonderful!

Five ladies gathered around my dinner table to discuss nutrition and its effects on weight management. What they weren’t expecting was that for the first 2/3 of the two-hour session, we would hardly talk about food at all.

We all know how to lose weight (or as I like to suggest we say, ‘release weight’, because what do we automatically want to do when we lose something? We want to find it. I digress.) So, we all know how to shed the unwanted pounds, but more often then not those pounds find their way back. We stop attending Weight Watchers meetings, the cleanse is over, the bootcamp wraps up, the holidays arrive, and so on, and so on.

So, what needs to change to promote lifelong, sustainable results? We must analyze our existing blueprints (beliefs, habits), determine if they promote or prevent our ideals, reprogram the ones which prevent, and replace them with ones which promote. Easier said than done.

We discussed cultural, generational, societal, religious and other beliefs which may be holding the realization of our goals at arm’s length. For example, Miss K is Mexican. Her culture, as she expressed, is all about the “Manga! Manga!” Food is Fiesta! Then there’s the whole meat ‘n potatoes way of thinking. Which habits, you may not even be aware of, are holding you back?

We discussed goal setting and goal management, self talk and affirmations, and a favourite suggestion from Dr. Wayne Dyer, how to “Change the way you look at things, (so) the things you look at change.”

We discussed how all emotions are based on either love or fear. When you procrastinate, are feeling guilt/anger/envy… ask yourself “Why am I afraid of this?”, then deal with the fear, not the superficial emotion. Powerful stuff.

Then we began to talk about body composition versus body weight. Would you rather be 140lbs and 30% body fat, or 140lbs and 18% body fat? The scale says the exact same number, but these two bodies look and feel completely different.

Finally, we learned about carbohydrates, proteins and fats, when to eat them, and how to combine them to avoid creating and storing fat.

And we talked about life. These five ladies all came for different reasons. Their motivations for wanting to shed pounds were all unique, and all fascinating. Their questions prompted lively conversation, resulting in many ‘a-ha!’ moments.

As much as these women came to me for guidance and information, they in turn offered me many lessons and much inspiration. What a thoroughly enjoyable experience. One I am certain to repeat in the weeks, months, years ahead.

…What inspired YOU today?

{ Psst… I love to receive feedback on my posts. Please leave your comments whenever you feel inspired to do so! }

Inspiration 365: Day 1

Wow. Day One. This project is going to be amazing… I am already aflutter with excitement to watch this year grow into one of colour, creativity and remarkable wonder.

Throughout this first day of 2012, I tuned in to every moment for opportunities to be inspired. When you are on high-alert like this, it is easy—and exhilarating!—to find beauty almost anywhere, and in any moment. Today there were many, and I simply cannot choose just one.

From the fluffy snowflakes landing softly upon tree branches, to discovering the creative mastery of cookie decorator SugarBelle. Can you believe these are edible? Explore her blog and Facebook page for recipes, tips and ideas for your next cookie adventure.

This morning, I began development of an online store for my kids, who have been inspired to print their wacky and wickedly wonderful illustrations onto t-shirts for worldwide sales and distribution. Jake even marched upstairs to announce the pending opening to our top-floor neighbours, much to their amusement I am sure.

I was tickled by the idea of applying to a job posting for Interior Designer at IKEA {Did you know, Ottawa is now home to the newest + largest IKEA store in Canada?} The job involves design, promotion and maintenance of their in-store rooms, vignettes and showcases. Geez, talk about inspiring! Alas, the role requirements are a bit out of my range of experience, particularly in the visual merchandising department.

Finally, after reading several friends’ Facebook status updates these past few days about wanting to shed some pounds and consider healthier lifestyles, I was inspired late this afternoon to schedule a “Nutrition for the New Year” workshop. As I spoke about my idea with Marshall, the concept snowballed, and is now offering up the potential to be the next Jenny Craig or Weight Watchers! Stay tuned for details…

The night is young, and I just know there will be numerous shining moments of inspiration before I close my eyes {and undoubtedly after!}, but I will leave you with this collection for now. What a glorious way to start this tantalizing project. I hope you tune in for the remaining 364 installments, and perhaps take some time each day to consider…

…What inspired YOU today?

{ Psst… I love to receive feedback on my posts. Please leave your questions, comments + feedback whenever you feel inspired to do so! }

Whoa…

I was recently inspired by friend and associate trainer Elsbeth Vaino to lift heavy again. My personal best for Deadlifts was 5 sets of 6 reps at 155lbs, just over a year ago.

Today, just for fun and after not training regularly for several weeks, I thought I’d see what I could do, even out of practice. Here it is… Nice.

Exceptional effort = exceptional results!

I received my Personal Training Specialist certification exam results this past Tuesday evening. After writing my exam the week before, I felt I had done very well, and was expecting marks in the high 80s or low 90s. There’s confidence, and then there’s naivety… so when I saw the following numbers, although I was not surprised, I was floored!

In school, I rarely applied myself enough to receive these kinds of grades, so to associate marks like this with my history… well, let’s just leave it at that. The old me is long gone. This me is an ‘A’ student. Yahooo!

Multiple Choice: 92/100
Case Study: 97/100
Final Mark: 94.5%

Next up, I must design and perform a personal training session based on a case study client. I expect to complete this practical portion of my certification before the end of April.

JoeBrain…

I haven’t written an assignment, test or exam since my college days way back in 1992. And at that time, I was likely thinking/hoping/praying that I would never have to write another one. Ever again.

Today I wrote my Personal Training Specialist (PTS) certification exam. I have been studying occasionally, then sporadically, then intensely, then desperately, since completing my in-class PTS course in January.

I was given three hours to finish. The exam was made up of 100 multiple-choice questions, and a rather lengthy written case study analysis and evaluation. Since January, I had been dreading the written portion. Oh, I can write, but I was worried about the content, it’s format, and my base of knowledge, being rather new to the whole health and fitness industry.

My instructor suggested I write some sample case studies and submit them for his review prior to the exam. I did half of one, but was told my analysis was excellent, with no corrections required. Okay, that took a huge load off, allowing me to relax on that portion, and focus on nitty-gritty details like calculating training zones, cardiac output and body mass, memorizing names of muscles and bones, familiarizing myself with bio-energetics and cardiovascular systems.

For a girl who has historically seized up at the thought of an exam, I prepared myself very well, from Day One of the course. I considered every morsel of information an opportunity to grow and learn, remaining focused toward my intention and purpose. I encouraged my subconscious mind to absorb the information, such that it was available when I needed it.

And today, the information was available.

I soared through the case study in half the allotted time. Then tackled the multiple choice portion, struggling with fewer than a dozen of the 100 questions. I was mightily impressed with my memory and knowledge, and left the exam room 45 minutes ahead of schedule, feeling confident that I exceeded even my own ridiculously high expectations.

Stay tuned for my results.

[ Oh, it’s not over yet. I still have to receive my final case study, then write, prepare and execute my practical training exam accordingly. Now THAT will be fun! ]

Wednesday Weigh-in

Trying to lose weight? Stay away from the scale! Check in only once more often than that, and you will drive yourself bonkers with the slightest fluctuation.

So, weigh in today, make some changes to your diet*, and check in again next week. Post your numbers here in a comment, should you be so brave ;)

For the record, I am 130lbs today. Aiming for a steady 125lbs. At 1-2lbs of healthy weight loss per week, that should be attainable by April 1st. There. Hold me accountable!

* Some diet changes to try:

• cut out all dairy (doing so will also reduce seasonal allergies!)
• no starchy carbs after 2pm (sugar, flour, bread, rice, pasta, carrots, tomatoes, corn).
• no carbonated drinks—nope, not even soda water.
• 3-4L of water per day.
• nothing to eat after 8pm.

We are doing this!

Food in Colour

You’ve heard it before… Try to combine as many colours in your meals as possible. Here is some inspiration for you.

This collection of vegetables made for a most nutrilicious salad for both lunch and supper today…




Another colourful meal from last Autumn: Lean Italian sausages, grilled sweet potatoes and zucchini, raw vegetables, and a sliced hard boiled egg…


What are your favourite, most colourful foods?

Protein for Women…

[ A guest post, written by Mike Bade—friend and owner of Fit Shop, my favourite Ottawa gear + supplements store ]

For JoeGirl and all her Fans,

Why Women Should Use Protein Supplements
Protein levels are depleted through exercise and day-to-day maintenance. Muscles require amino acids to prevent deterioration, give endurance and tone muscle. Proteins, such as whey, soy, milk, casein, egg and meat products supply these amino acids to the muscles and organs which is why women should use protein. If you want to lose weight and tone muscle you have to make sure you have the building blocks for it. Women need protein the same ways that men, so do not be afraid to consume more protein in your diet.

Good Proteins for Women
What is the best protein for women?  This is a question I am asked almost every day.  To be honest, there isn’t any.  Best protein depends on goals, diet or to fulfill a requirement for that particular individual. Because I am writing this for JoeGirl, and her wonderful clients, I will spend more time on the proteins that help boost metabolism and promote muscle tone.

Low Lactose Whey Proteins—Best for Most Women
Commercial whey protein comes from cows’ milk. Whey protein is the by-product of making cheese. Whey protein is high quality, natural protein that is rich with amino acids essential for good health and metabolism, muscle building, toning or weight loss.  It is naturally found in mothers’ milk and is also used in baby formula.

Low lactose proteins are best for women because they are the lowest in carbohydrates and, because of the low lactose, it absorbs easiest with the least amount bloating; I don’t know of any woman who enjoys bloating after having a protein shake…

Low lactose whey proteins usually uses the acronym ‘ISO’, meaning lactose reduced whey protein, either in the name (for example ISO FLEX) or will be indicated on the bottle.  To have 100% lactose free whey protein, you would look for hydrolyzed whey or a product that has had all lactose removed and or dairy (Magnum Quattro is both dairy and lactose free). Otherwise, just ask whoever is working the nutrition shop for a lactose reduced protein.

Protein is also found in other foods such as meat, soy and vegetables and anything that had or has a heartbeat. Whey protein is proven to have the highest absorption (digestion) levels in comparison to all others, as well as being the lowest with regards to acidity—the more alkaline a protein, the better it is for weight loss and overall health.

Benefits of Whey Protein Isolate

• Immune support and bone health by raising glutathione levels
• Weight management (promotes healthy metabolism)
• Whey protein is a naturally complete protein rich in BCAA
• Whey protein isolate has little to no fat or carbohydrates and is perfect for low glycemic diets
• Contains bioactive components that help stimulate the release of two appetite-suppressing hormones: cholecystokinin (CCK) and glucagon-like peptide-1 (GLP-1)
• Increases tissue healing and increases well being
• Low in Lactose, less than 1%

Is Too Much Protein Dangerous?
Whey protein is a food, so it does not have the risks associated with other supplements. That said, I do not suggest going ‘hog crazy’ by only eating protein. Extremely high intake of protein can overload the liver and put undue stress on the kidneys which can cause serious problems. I suggest a dosage of 0.5g/lb of body weight in daily protein for regular activity, and 0.75g/lb of body weight in daily protein for highly active individuals is safe.

The End…
JoeGirl, you are an inspiration to many, keep up the fabulous work!

Mike Bade  |  www.fitshop.ca  |  Follow Mike! http://twitter.com/mikebade

JoeGirl Gear!

Yahoo! I picked up my embroidered JoeGirl gear today. Can hardly wait to strut my stuff all over town, promoting the brand. Cotton tees, water bottles, tote bags are on their way, and will be available for purchase at JoeGirl.com within the next couple of weeks.

Launched!

I am so excited, and extremely proud, to announce today’s launch of the new JoeGirl.com website!

As you know, JoeGirl is about living your life with passion, and on purpose. JoeGirl helps friends and clients do just that—through Fitness, Nutrition + Wellness and Live Your Spirit! sessions and programs.

I invite you to visit JoeGirl.com, and subscribe to our newsletter. The site and its content will continue to develop over the days and weeks ahead, so be sure to return often for updates, promotions and news.

As always, I adore you all, and thank you for your ferocious support.

A work in progress…

Ta Da! Wow! What a change! I am still tweaking the colour palette, but for the most part, you have just discovered the new JoeGirl™ environment. Welcome!

My esteemed brand designer, Wayne, presented me with the fabulous JoeGirl™ wordmark and logo you now see at the top of the page. Between the two of us (remember, I am also a graphic designer), we made a few minor tweaks and settled on what you see before you. I could not be more pleased with the result.

I was looking for a brand to promote the JoeGirl concept “Live Your Spirit!™”, targeting primarily women, but not to exclude men, of course. The brand had to move easily from the big picture, into more specific arenas, like JoeGirl™ Fitness, JoeGirl™ Wellness, and JoeGirl™ Apparel—lots of plans in the works, people!

The slab serif typeface plays well into what I have been using for JoeGirl all along, collegiate and strong, yet not gender-specific. The figure (who needs a name!) is also gender-neutral, but is so clearly jumping for joy, s/he just makes my heart sing every time I see him/her!

Stay tuned for further enhancements to the design of JoeGirl.com. Your feedback is welcome and encouraged, as always.

Thanks for reading!
Joe

Introducing JoeGirl™ Fitness!

Today, I registered my new business, JoeGirl™, and signed my first personal training client under JoeGirl™ Fitness! I am now offering private and semi-private in-home, in-studio and outdoor personal training sessions in the City of Ottawa and surrounding areas.

My brilliant graphic designer friend Wayne Mitchell, of Red Caddy, is developing my JoeGirl™ brand as I live and breathe, so I have not yet developed my website or other corporate identity. In the meantime, you can check out, and become a fan of, my JoeGirl™ Fitness Fan Page on Facebook.

Would you like to hire JoeGirl™ Fitness to help you achieve your health and fitness goals for 2010? Go ahead and book your sessions and services here, and I will be in touch with you for payment. I do offer 6, 12, 18 and 24 session packages, and group discounts (up to 4 people), to make sure there is an affordable training package JUST FOR YOU! Contact me for details…

Not in Ottawa? Don’t fret! We can develop a program based on your goals and current physical assessment, and send you a customized program you can complete at the facility of your choice, anywhere in the world! Contact me for details…



What health + fitness goals do YOU want to achieve in 2010?
Contact JoeGirl™ Fitness today, for help designing your path to achieve those goals!