Showing posts with label fitness. Show all posts
Showing posts with label fitness. Show all posts

Tuesday, 24 March 2015

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! }

Sunday, 22 March 2015

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! }

Friday, 2 November 2012

30mins 07sec

Despite my best intentions to complete the CN Tower climb in 25mins or less, it was much tougher than I expected. My finish time was 30mins 7seconds. Actually, not too bad, considering I had to slow down several times for people ahead of me.

Our heat of about 10 people timed in at 6:35am. I was expecting to be able to “trot” up maybe 7 or 10 flights before needing a rest. Nope. Not a chance! After three flights, and maybe one minute, my quads were throbbing, and I was asking myself how I was ever going to reach the top—144 total flights of about 12 steps each flight.

So, I decided to take it slow. I needed to stop and rest about every 5–6 flights. I had the heart-power, but, surprisingly, my quads were seizing up. Then, I would catch my breath and trot up 3 flights, walk up another 3 or 4, then rest again. Before I knew it, I was at flight 50 (signs were posted every flight). Good Lord… only 1/3 of the way there.

Then, flight 100.

Keep in mind, this was a hand-free climb, so there wasn’t a drop of water to be had. The stairs (narrow metal utility stairs you would find in a fire escape) were dripping with sweat from the climbers before me. Lovely.

Then, flight 140.

Can you believe, at this point I wondered how I would possibly climb four… more… flights. UGH!

But, I did it. I timed out at 7:05am—30mins 07secs.

THEN… we had to climb another EIGHT flights of stairs to reach the elevator and observation floor. This staircase was different, and likely could not be included in the official climb due to safety reasons.

Holy Mackerel, I was SPENT! My climbing partner, Josh, was at the top waiting for me (his time was 16mins 34secs), cheering me on as I entered the main lobby area at the top. He walked me and my Jello legs over to the hydrating station, and we stepped outside to the observation deck to cool down. The sky was dark, the city alight. It was gorgeous. I did it! I was so proud!

Thank you for your support. It was a challenge, and an adventure, and I did it!

Joanne

PS: We proceeded to play 18-holes of golf that afternoon for a church tournament, then attend a fabulous house party that night, not back home until 2:30am! Needless to say, Sunday was a day of rest!

PPS: Much to my amazement, my legs did not seize up at all in the days following the climb. My right shoulder was sore however, from pulling myself up with the railing! :)

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

Tuesday, 18 September 2012

JoeGirl set to Climb the CN Tower!

On October 20th, I’m participating in 2012 Enbridge CN Tower Climb for United Way, and will be climbing 1,776 stairs to the top!


Help me reach my fundraising goal by sponsoring me in the Enbridge CN Tower Climb for United Way! Every dollar raised will go toward United Way Toronto which helps provide stability to community agencies and strengthens their capacity to serve our city—both today and into the future.

By sponsoring me, you can help create opportunities for a better life for everyone in our community. Of the pledges I gather, 100% of the funds will directly go to United Way Toronto, helping support a wide network of health and social service agencies serving our community.

If you would like to sponsor me, please click on the link below. Once you’ve made your donation using your credit card, you will receive an electronic tax receipt immediately. It’s fast, easy and secure to do!

Sponsor JoeGirl’s CN Tower Climb!

For more information on how you can participate in the 2012 Enbridge CN Tower Climb for United Way, too, please visit this page.

Thanks for your support!
Give. Volunteer. Act.

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

Thursday, 23 February 2012

Inspiration 365: Day 54

[ Yes, I skipped a few days. Forgive me. ]

Today was Quinn’s Grade 5 ski trip to our regular hill. I volunteered to join the class as a parent helper, but was {don’t tell anybody} not particularly looking forward to the outing. “Why?” you ask. While I do love skiing and the outdoors, and I love spending time with Quinner, there were a few potential issues that were making me wince a little.

1.  The weather has been so mild all week, even raining at times, I was anticipating lousy conditions. Considering I had to pay for my lift ticket, I didn’t want to be forking over my pennies to ski in slush or on ice.

2.  Quinn is considered an advanced skier for his age group. This is his eighth year on skis, and his fifth in the racing program. He knows his stuff, knows the trails, and often goes skiing on his own without supervision. Most of his school friends are hockey players, having never clipped a boot into a binding before. Two of these guys (I’ll call them A-boy + H-boy) were assigned to my group to make our foursome. While I love teaching kids and working with them, I was not sure how we would all have an enjoyable day. Either Quinn would be bored on the easier runs, or his buddies would be frustrated and not able to keep up.

Quinn and I opted to drive to the hill instead of taking the school bus (more of that good ol’ quality time). We arrived about 45 minutes ahead of the class. While we waited another NINE schools came, resulting in about a thousand kids, of various skill levels, all ready to ski.

Once everybody had their tickets and gear, we were told to go to the star test station so the kids could be qualified to ski safely. A-boy had been on skis once or twice before and, as an avid hockey player, understood the science behind weight-shifting, balance and speed control. H-boy had never been on skis, and rarely on skates. These big planks on his feet made him stumble and fall simply getting from chalet to rope tow.

The hill was clearly ill-equipped to handle so many kids. The few instructors there weren’t so much teaching as they were herding kids through tow lines, hollering at them to “Keep going! There are too many kids here to hold up the line!” Poor H-boy stumbled on his first attempt to grab the rope tow. I exclaimed to the lift operator this was his first time on skis. “Oh! Well then he should be over THERE!”, pointing to a station where kids were learning how to STOP. Oh, there is a process here! So H-boy and I went over, while Quinn and A-boy proceeded to acquire their star with ease.

After six attempts, H-boy passed his stopping test, but not before frustration and defeat set in. He told me several times “I suck” and “I can’t do this”. My heart sank, but I encouraged him to keep trying. I took him over to the Turning station for his next step. He rode the magic carpet, while I skied uphill to meet him at the top {it’s a mild grade slope, at best}. Again at the top, there was a line up of kids waiting to go down, weaving gracefully through pylons, and who were expected to make turns and stop successfully at the bottom. There was zero instruction, only crowd control. “How can you expect kids to keep going, when they don’t even know what they are doing!? Most of these kids have never been on skis before, let alone know how to turn!” I said {forcefully, but not yelling}. “Hey, I’m the only one here. I’m doing what I can” was his response. “Well shuffling them down the hill is only going to result in a pile-up and potentially injuries. These kids need to be taught.”

I took H-boy to the side and tried to show him how to shift his weight in order to turn. He just wasn’t getting the hang of it. He toppled over at every attempt, becoming more frustrated each time. You know that point, when you just feel so lousy, you don’t even want to try? That’s where he was.

I looked up and saw Quinn patiently waiting, clearly bummed, but also feeling sad for his friend. It was now almost noon, and Q still hadn’t even gone down the hill. I approached their teacher with the situation. She suggested she might be able to find another group of kids at H-boy’s level with whom he could learn to ski. Feeling awful about his first experience, I agreed this was the best idea given the situation.

I thought about H-boy all day, wondering how he was doing. I learned that he spent the three hours after our last turning attempt just sitting in the lodge.

At about 3:30pm, I saw the teacher at the bottom of the hill. She caught my attention and was thrilled to tell me H-boy had decided to get back out there and try again. She pointed to the top of the wee rope tow hill, where I saw him prepping himself for another run. I waved, and he waved back. From fifty yards away, I could tell he was beaming with pride.

I had promised his Dad I would take photos and video, so here was my chance. In the time it took me to haul my iPhone out of my pocket, Quinn, A-boy and Q’s BFF L-boy were on their way up the rope tow to ski with their buddy (I’ve known all these kids since they were four years old. They are all such wonderful boys).

He was so excited coming down the hill. My heart sang at the sight of his huge grin as he sailed by me. “This is awesome! I’ve never gone that fast before! Well, except for that time I was in an airplane, but that wasn’t ME! I love this!”

We were so close to the end of the field trip, and time for the kids to be hustled back on the bus. I told the boys to stay where they were, I would be right back. I headed over to the teacher and asked her if I could keep H-boy with Quinn and I, and that I would drive him home. Seeing how excited and pleased he was, how could I put an end to his fun knowing I could give him the opportunity to continue? After speaking with his Dad, she gave me permission to keep him under my wing a little longer.

H-boy couldn’t believe his ears. “Thank you!” I made him a deal that if he could come down the learner’s hill three times without stumbling, I would take him on the chairlift for a few runs. He did it.

This little boy who was so devastated only a few hours earlier, was now wishing he could ski all night, and every day until Spring arrives. I felt so proud and thrilled to be able to give him this experience.

We proceeded to go down the easiest run four times, his turning and control improving each attempt. Quinn was so patient and encouraging, cheering H-boy on as he went along. He was exactly the kind of friend I always hoped my kids would be. I was proud of him too.

It was soon five o’clock, and time to go. We all could have easily stayed until 10pm close, but I had promised his Dad that H-boy would be home by 5:30pm.

We were all fired up from this amazing afternoon. What a transformation—a brilliant display of courage, perseverance and determination.

H-boy, you are awesome and inspiring. I will be happy to bring you skiing with us anytime.

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

Saturday, 11 February 2012

Inspiration 365: Day 42

One of the many things that excites me about working from home again, is the idea that I can book appointments to train at the gym with Marshall without any expectation or requirement to don my “staff” hat while I work out.

You may think because my boyfriend owns a gym, and because I spend my days working there, that I can train any time and should therefore be in the most amazing physical condition ever.

Not so.

In fact, working there has made it almost impossible for me to isolate quality training time when I don’t feel obligated to answer the phone, respond to questions, watch the front door or be otherwise distracted by business matters.

On weekends the gym closes at 6pm. I knew Marshall had no late afternoon appointments, so I logged into the schedule from home, booked myself in, and surprised him at 5pm for a training session.

I was on fire—so excited to train with no other cares in the world. Simply to give my workout 100% concentration, effort, and enthusiasm.

4 sets of 12 deep squats, 12 deep bench press, 8 frogs, 12 hammers; followed by 3 sets of 12 box jumps and 8 dumbbell swings. 

Tonight’s workout reminded me how much I love training. All the more reason to secure regular freelance design contracts on which I can work from home, so I can continue setting regular unencumbered appointments at the gym with my most amazing personal trainer.

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

Monday, 6 February 2012

Inspiration 365: Day 37

Tara came in to train today. I haven’t worked with her for a while simply because our schedules haven’t lined up. She did however have the opportunity to work with Marshall, who was mightily impressed by her intensity and hard work attitude.

Today, I was showing her the core and legs component of her new program. It begins with a non-stop circuit of three core exercises: 15 reverse power crunches, 16 weighted torso twists and 15 low cable good mornings. Three rounds, non-stop, max weight.

I decided to do the core set with her… just for fun.

I’m still feeling it. Thanks, Tara, for letting me piggy-back on your workout.

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

Monday, 30 January 2012

Inspiration 365: Day 30

Some days there are too many highlights to choose only one to feature here. Today was one of those days. Here’s my list of inspirations since I woke at 6am…

6:00am… Céline’s email. {Thank You}

6:50am… The first moments of sunrise as I arrived back home after driving Marshall to work.

7:00am… Rocking out to the Burlesque soundtrack as I drove. Damn, that is feel-good music.

7:30am… The way Quinn leaped up from his chair to approach me for a good morning hug when I arrived at Andrew’s this morning.

11:30am… Tara’s first chest + back workout on her next program. She pushed though some ego moments and won the “I can’t do this” war. You ought to feel it tomorrow, Babe. See you Wednesday for core + legs!

2:30pm… My girl EmVee walked in the door, whom I haven’t seen in a few weeks as she has been admirably putting in loads of overtime to put away for her RRSP contribution. She was all glammed up with a leopard-print scarf, looking so fine. So great to see you, Melissa!

2:50pm… Kelly + Craig arrived to deliver some goodies from home for Cierra. Kelly, your eyes always melt my heart a little. You are so extraordinarily beautiful. Thank you for our first 16 years of honest answers and sage advice.

3:50pm… The strong possibility of an Interior Design/Decorating contract for an exciting client. Stay tuned…

4:00pm… My boys as they hopped off the school bus. Never a moment more beautiful then when I lay eyes on them after even a minute apart.

All evening… Cierra’s magical engagement with the boys as I frantically worked to meet a graphic design deadline. She had them making papier maché masks of their own faces, washing up, and playing Go Fish while she prepared supper. Thank you, Sweet Girl.

6:30pm… Oh yes, the Fondue Soup was amazing!

9:47pm… Finding a quarter on the ground outside as Marshall and I took Marley out for her last pee of the day.  Thank you, Universe!

Now… Bed. Looking forward to spectacular dreams tonight.

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

Monday, 16 January 2012

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! }

Sunday, 15 January 2012

Inspiration 365: Day 15

It has been three sleeps since my inaugural Live Your Spirit!™ workshop on nutrition last Thursday night. In the hours that followed, I received nothing but positive feedback and encouraging praise from the five ladies in attendance. Another nutrition workshop has already been organized for a group of 12 participants later in February. My instinct to continue with a full series has been validated enough to spend much of this evening developing a complete line-up of workshops.

In additional to Nutritional Blueprints, future workshop topics include: Fitness Blueprints, Attracting Your Ideal Mate, How to Love + Be Loved, Attracting your Ideal Career, Parenting Blueprints, and Attracting Wealth.

I am so excited and inspired to develop these programs! With the information gathered at each workshop, I will develop my Live Your Spirit!™book series—a collection of lessons, questions, case studies and practical action plans for every aspect of life.

…What inspired YOU today?

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

Thursday, 12 January 2012

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! }

Monday, 9 January 2012

Inspiration 365: Day 9

As soon as the first snowflake fell, Quinn + Jake began asking to go skating. Last year was Quinn’s first successful season on skates. He had a mission and did not stop until he was satisfied he could skate at his best friend’s hockey party without embarrassment. He caught the bug—bad—and could hardly wait for the ice to freeze so he could strap on the skates once again. Jake too… although more so I think just to keep up with his big brother.

This Winter, we have been blessed with the loveliest of house guests who…oh, just so happens to be a skate coach.

Watching Cierra work with Jake tonight, and seeing both boys revel in the pride that comes from participating wholeheartedly in Canada’s greatest pastime (ahem, besides skiing), was truly the greatest inspiration today.




…What inspired YOU today?

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

Thursday, 16 June 2011

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.

Monday, 2 May 2011

The pics…

As promised… Here are my “AFTER” pics.


Saturday, 27 March 2010

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.

Thursday, 18 March 2010

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, 10 March 2010

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!

Monday, 1 March 2010

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

Thursday, 25 February 2010

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.

Thursday, 14 January 2010

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…

Make an Online Appointment

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