SMART & SASSY FITNESS, DIET & WEIGHT LOSS TIPS

MBT Shoes and why you should wear them

2009-07-13T09:21:00.000-07:00

Imagine a pair of shoes that could eliminate (or, at the very least, ease) foot, knee and back pain, plus tone your calves, thighs, buttocks and core musculature, improve your posture, and (many claim) help you to lose weight. I'm not sold on the latter however, I do love MBT shoes, and their myriad of benefits.

MBT shoes (stands for "Masai Barefoot Technology"), are specially designed to relax the muscles by placing your body in the natural way, it ought be moving while walking, standing or gentle jogging. The weight loss, in my opinion, is an authentic claim in that it gets you out walking more, taking the stairs more etc. It's as simple as that -- as powerful as that. Give this a moment of thought: if your feet, knees, hips and back stopped hurting when you walk, would you not walk more? Yes! Of course you would!

My own experience with MBT shoes has vastly improved my life. That's a pretty hefty claim for shoes of all things, so let me explain.

I've had Plantar fasciitis in the past and Iliotibial band syndrome plus I wear special arch support inserts, in all my shoes. Not done yet -- I also wear a tiny toe orthodic (it's a toe separator on one foot). I don't suffer from knee pain or back pain but trust me, the list above is plenty and quite frankly was bothering me quite a bit. I have been on a continuous quest for comfortable shoes, for decades.

Here's how MBT shoes work:

They are the only shoes that use gravity. This alone will help you feel better and healthier. You will re-learn to walk in a more upright posture. You become stronger even while you are doing nothing more than just standing or walking, because your muscles are working to keep you in a centered position all the time that you are in your MBT shoes.

Here's how Masai Barefoot Technology works to make you feel better and healthier:

These shoes are designed to simulate walking in sand. It's a multi-layered, curved sole that accomplishes this by creating a natural but uneven walking surface. This technology is meant to make the core strengthening muscles more active, creating better posture and increasing shock absorption for all of the joints. It also makes wearing the shoes quite a unique experience, and a bit of a workout.

MBT Shoes, also known as the 'anti-shoe', look weird, but not necessarily in a bad way. They definitely don't look like a new release from Adidas or Nike, but thanks to more recent attention to cosmetic design, many of the styles don't look exactly like boring (aka ugly) sensible shoes either. They have sport shoes, casual (work) styles, sandals, hiking shoes and boots. I just got the sandals in the photo above and love them! I also have a snazzy pair of MBT boots and their sport shoes.

I'd highly recommend them! Anyone and everyone that has gotten themselves pair absolutely swear by their benefits.

Happy walking everyone!

Fitness Frienemies

2009-07-05T15:51:00.000-07:00

The women we love to hate could very well be the most important person in our life, when it comes to weight loss, that is.

The uber fit gal with the 'perfect' body who seems to effortlessly stay slim. She goes for jogs and actually has a smile on her face (crazy!) She's the one, when you're out for dinner who orders grilled fish with salad (dressing on the side), and exclaims how delicious her meal is--and she means it. She makes time to go to the gym, tries new fitness classes and actually does her grocery shopping (making all the right food choices, of course), after lunch, not on an empty stomach.

Even I love to hate her.

But! The good news is you can (and should) embrace your fitness frienemy, and work that relationship to your advantage. This is one woman who is going to make sure you do (all) your workouts, there's no skipping yoga on her watch.

She's the girl, speed dial numero uno, to call for when you really, REALLY want (what am I saying!! NEED) to buy that jar of Nutella, no bread necessary, just the yummy warm hug that is Nutell. Spooning the entire jar of velvety smooth, chocolaty loveliness into your mouth. (Do I speak from experience, uh-huh, roger that).

She's the friend who you can LEARN from. You'll (almost) get fit and lose weight just by spending time with her. I'm not kidding. You can think of it as getting fit by osmosis but in reality, you're kinda learning to enjoy your Monday morning boot camp (that, let's face facts, you never would have joined if it weren't for her); your Wednesday nooner Abs & Arms class and the Sunday Hot Yoga class (that you now look forward to).

This is also the friend that encourages you to explore the world of spices and to shake the salt. She also got you hooked on your new fave protein powder, homemade salad dressings (never mind the calories saved, who knew they would taste better!), and the recipes that actually taste good and take less than 10-minutes to put together.

Before you know it, you want to hang out with her more than your other friends and, just between you and me, you find out she's a lot like you.

Yes, you read that correctly, she struggles with the bad food she loves to eat--same as you, she (also) has to drag her butt off the sofa for some of her workouts. She works at her fitness. Imagine that! She's kinda, sorta, just like you. The only difference is she's reached her health/fitness/weight loss goal (whatever the case may be), and she's incorporated it into her lifestyle.

It's really as simple as that. So stop envying her, griping that she has it so easy staying fit and slim! That's ridiculous and is getting you nowhere, fast. She's a kindred spirit who you can learn from, can lean on and who can get you off this computer and out for a hike.

You are unflappable.

2009-06-19T03:14:00.000-07:00

You've just devoured junk food, and are not very happy about it. You've skipped a workout, or two, or a entire month's worth, and feel like a sloth. You're gradually giving up ... on yourself. Your goal to lose weight and live your best life is being replaced by laziness and a poor-me attitude. It probably isn't the first time you're fallen off the weight loss wagon, and I can tell you right now, it won't be your last.

Everyone loses motivation now and again. We all---fit, fat, formerly fat, even the (seemingly) naturally fit---EVERYONE has weak moments. We eat junky food and get (at times) obscenely lazy. Be practical not celestial with your weight loss journey! You're human so accept that your weight loss path has ebbs & flows and ride the waves.

Next time you cheat on your diet, stop the brow-beating and say to yourself 'so what!'. That was simply a missed opportunity, there will (always) be another chance to eat well, your next meal. Get up off the pity-sofa and throw out said junk food and go shopping for healthy foods.

Missing a workout or a few, is going to happen. You're not a robot and it's a ridiculous notion to expect yourself to follow a perfectly planned workout schedule, all the time. Dust off those runners and get outside for a walk, right now. It starts with the first step.

Accept that your weight loss journey is a challenge, at times. Give yourself heaps of gratitude for embarking, persevering and (soon) finishing to your ultimate goal. I can tell you right now, that naturally slim individuals will never, ever know the strength-of-character that you posses, from braving the challenges of trying to lose weight.

The next time you cheat on your diet or skip a workout (or many), tap into your incredible, unflappable inner strength, move on, get over it, and back on your health path. You owe it to yourself.

YOU CAN DO IT.

Darn Cravings!

2009-06-15T12:22:00.000-07:00

The reality is, in the beginning of your weight loss journey, you will likely feel a LITTLE hungry, at times. There is no way to lose weight without feeling some degree of hunger in the beginning. Believe me, I have exhaustively explored this issue and there is no true way to shut off the cravings, completely, it’s not a light switch.

From my decades of experience here are 6-proven strategies that work-if-you-work-them to help control cravings: Trust me—-all my clients who have lost hundreds of pounds swear by these tips:

* Avoid refined carbs, fake, sugary foods and fast food. They are extremely addictive, plain and simple.

* Drink more water. How many times will you need to be told this.

* Get more fiber into your diet. Eat more vegetables and eat fruit, not bags of fruit a day—but do make sure you have both in your diet.

* Put psyllium husks in a smoothie, to assist, on occasion, with satiety.

* Replace old habits with new. Just to give you an example - if you typically scarf down chocolate every day at 3:00 PM, substitute said chocolate with an apple and ¼ cup of raw almonds and make that your new mid-afternoon pick-me-up.

Eat Nuts to Lose Weight? What...am I nuts?!

2009-06-14T09:35:00.000-07:00

Don't be suckered into the fat content of nuts. It's good fat (unsaturated), which your body needs to survive. The good fat in nuts are essential fatty acids (EFA’s) & are rich in omega-3 fatty acids. I know nuts are higher in fat + calories, than, say a celery stalk, but this good fat will anchor within your system, hence, you'll stay fuller longer (as compared to the celery stalk). Avoid peanuts though, which are especially susceptible to mold—-not a good element to put into the body.

You have a schmorgusboard of nuts to choose from! But be smart! Don’t eat bags of them. A ¼ cup of raw or dry roasted, unsalted almonds (about a handful) is a delicious, nutritious, and filling snack (170-200 calories). Try walnuts, pecans, hazelnuts or macadamias--yummy! Or eat more seeds like the almonds, which are a seed, not a nut. Try pumpkin seeds, sunflower seeds and ground flax seeds sprinkled on your salad--more yummy!

Studies show that people who add nuts to their diet have more of a tendency to stick to their diet. Nuts are a wealth of fiber, vitamin E, folic acid, copper, magnesium and amino acids.

Here's a quickie guide help you understand a serving size of nuts:

* almonds (160 calories for 24 nuts)
* walnuts (180 calories for 14 nuts)
* pistachios (170 calories for 47 shelled nuts)
* cashews (170 calories for 20 nuts)
* pecans (190 calories for 20 halves)

How-to: Take a Break to Lose Weight

2009-06-10T04:54:00.000-07:00

The Weekend Warrioress trend has gained momentum over the past 10 years, especially among us Baby Boomer women. These women work themselves too hard in their fitness and consequently end up injured, inexplicably burnt-out and even gaining weight--in spite of how hard they push themselves.

Equally, I know some of you think flipping thorough magazines and chatting on the phone while on the elliptical trainer is a workout, but, it's not, and this blog post it not for you.

If you are the Weekend Warrioress, my hope is, this blog post will leave an indelible impression on you. The general rule-of-thumb is that you move your body (be it a 20-minute walk, yard work etc.) 6-days a week with one full day of rest, each week, and take a 1-2 week break every 6-12 weeks of training. Below are signs that YOU could be OVER TRAINING.

8-Significant Signs that you need to take a 'break' from your fitness regime:

1. You're depressed .
2. You're irritable .
3. You find yourself not looking forward to, or even, dreading your workout .
4. You're sleeping poorly.
5. You're extremely low in energy .
6. You feel yourself on the verge of a cold/sore throat .
7. Your heart rate reaches a high rate and 'sticks' i.e. HR recovery is very slow .
8. (If you are still watching the scale) ... the scale starts to show weight gain.

 When we take a break our bodies, on a cellular level are connecting the dots. These dots are every single one of our great, and sometimes not-so-great workouts. A break is a platform to sit back and let our hard-earned efforts resonate deep within our body, mind and spirit. When we connect-the-dots during a break, our body continues to be 'reactive' on a cellular level. And one of the dots that make the connection is the continuum of weight loss, weight maintenance and superb health.

When you come back from your break, you will experience faster runs, stronger weight training, deeper yoga, and, the list goes. Atheletes train with built-in breaks, called 'tapering'. It's a sound way to train that will not only get you fit, but keep you fit and enjoying your workouts, injury free.

Do you need to take a break from your fitness today?

Facebook or Fitness - You decide.

2009-06-09T05:35:00.000-07:00

The body was designed to move, period. To launch an all-out-attack on your fat you are to move your body, daily, with one full day of rest. No, I do not mean that you are now to train for a marathon and run two hours every day. GET Real(istic)! Today is the day you accept, embrace and look forward to moving your body (almost) daily —- be it a 20-minute walk, swimming, hiking, yoga, cycling, playing with your children in the park, gardening -- you get the idea.

You will not ever try to lose weight by starving your body (again). Fitness works if you work it. You make the choice; stare at your computer screen for (yet another) hour or lace of up your runners and go for a walk.

10 Things to Love about Running

2009-06-05T04:35:00.000-07:00

1. You can do it just about anywhere, anytime, any season.
2. It burns mega-calories.
3. Runners have nice legs.
4. Food tastes better after a run.
5. You're young and strong when you run.
6. It gets you outdoors.
7. You can do it with your dog.
8. You can make it a social get-together and run with friends.
9. You can run by yourself, and enjoy the scenery.
10. Other runners encourage you to call yourself a runner even if you don't run very far or very fast.

Did you you know?

Bio mechanical research reveals a surprising key to the survival of our species: Humans are built to outrun nearly every other animal on the planet over long distances. (By Ingfei Chen DISCOVER Vol. 27 No. 05 | May 2006 | Biology & Medicine)

Eat4Energy : Free Guide

2009-05-25T10:31:00.000-07:00

If you have been following my tweets on Twitter, I am working on the follow-up book to Salt Spring SkinnyMe, Eat4Energy. And I'm happy to announce this offer of the Eat4Energy Guide FREE!

Eat4Enegry is a no-nonsense, chock-a-block full of useful information guide to eating healthily, and learning what foods to eat and when to eat them.

It's brimming with doable eating tips for proper digestion, natural cleansing and weight loss enhancement. Send me an email and I'll forward the Eat4Energy Guide totally free, no catches!

Thanks so much everyone for your continued support!!

Instant Slimming Tips

2009-05-22T04:25:00.000-07:00

Feeling good about yourself does not necessarily mean the doom & gloom approach to weight loss. Try these 5 tips to make you not only look instantly thinner but feel better and present a more confident image.

1. Stand up taller : We all know we should have good posture so why not practice it! Start today and be mindful of how you carry yourself. Pull your shoulders back, engage the muscles between your shoulders blades and push out your chest, a bit. Now take a look in the mirror, looks much better doesn't it.

2. Pull in your gut : Why do we let that area hang out? Contract the muscles in your abs ... you don't have to suck them in ... and feel the difference immediately in how you carry yourself. Use the muscles in your torso for what they are designed for - to help you stand up tall & beautiful.

3. Wear clothes that fit you : Whether you are wearing baggy clothes or outfits that are too tight, stop! Ill-fitting clothes draw attention and not in a good way. Wear outfits that fit your body and you will see a difference in your shape.

4. Push up the 'girl's : Yes, that means your boobs. Wear a bra that fits and pushes them together, just enough to create a subtle cleavage. Any size of breasts look a bit better with the right bra. WOW! The impact is huge - you not only look slimmer but feel sexy & fabulous! Nothing wrong with that, nothing at all.

5. Get a tan : No, I do not mean for you to go out and bake in the sun but do try self-tanners or get a bit of sun-kissed colour. Your body looks fantastic with a bit of a healthy glow and it makes you look fitter by adding instant definition, shadowing to your muscles. It makes you feel better too. And when you FEEL BETTER you LOOK BETTER

Why I don't like Costco : Buy Big Eat Big

2009-05-13T09:47:00.000-07:00

Ever wonder why we automatically eat (or pour) more from big packages? Because big packages (like big portions) suggest a consumption norm – what is appropriate or normal to eat?

We look for cues and signals that tell us how much to eat. One of these signals is the size of the package. When we bring a big package into our kitchen, we think it is typical, normal, and appropriate to mix and to serve more than if the package were smaller.

Studies show that we eat well over 20% more out of the larger 'family' size Costco type of food packages. But, there's good news in this, food packaging can also be used to decrease how much we eat.

Costco type of shopping for household items is fantastic! But shop for food in smaller packages or better yet in bulk and pick-up some pretty containers, small ones for the counter top and sealed tight containers for storing the rest. Bulk will save you money PLUS it's far less packaging. A smaller (standard) package will mean you serve yourself a smaller portion - not a starving yourself portion but, rather a realistic portion size, and then get into the habit of eating these healthier portion sizes.

Either way – up or down – the impact food packaging sizes have on us will be mindless.

These bigger packages can save us money and save us an extra trip to the supermarket because we ran out of something. But those of us trying to lose weight it's a lose-lose battle and the money savings is simply not worth it.

Save money by creating your own fitness vacation!

2009-05-07T11:25:00.000-07:00

Want to do a fitness vacation and save money too? Going away on holidays does not necessarily mean you will pack on the pounds. But doing a fitness holiday can be pricey! Vacations can be a perfect launch pad for getting back into fitness or embarking on a new health regime. The prospect of being away for a week to indulge in 'You' can be very enticing!

Here's some tips to create your own fitness vacation:

1. Explore on foot : Do you really need to rent a car? Instead, go for daily long walks and explore your vacation destination on foot. It's a great way to stay fit while seeing parts of the city/country, wherever you are, that you would never normally get a chance to see if you were driving.

2. Go grocery shopping : Check out your local food stores and purchase healthy foods that you can keep in your hotel or suite. It's easier to eat healthy if you're not always ordering off a menu. Much cheaper too!

3. Eat like a local : When eating out, order the local fare. It's one of the best things about vacationing - new foods! Steer clear of fast-food joints though! They will be loaded with fat, extremely high in sodium - think bloated and puffy in your bathing suit - does that sound like fun? I didn't think so.

4. Hire a trainer for one session : Use this time to finally hire a personal trainer and get a fitness program to take home with you. If you listen -- and treat it like not just a workout, but rather a lesson as well -- you can learn heaps from one personal training session.

5. Take advantage of this 'Me' time : Your vacation can still be hedonistic but rather than indulgences that make you gain 5-lbs why not use the time away shed a pound and tone-up. And try out the 10-minute no-weights workouts that I've posted. You can go to a local park while on holiday and give them a whirl.

6. Try out a local Yoga or Pilates class : I bet there is a yoga or pilates or salsa or strippercise ;) class wherever you may be on holidays. You can try out a new class incognito...no one will know you and who knows you may surprise yourself and find something new and fun that you like to do.

7. Do Yoga or run on the beach : Or just do stretching or power walking along the beach. Fitness doesn't have to be hard core folks! Walking in the sand is great for the calves and all those yummy stabilizer muscles! Doing yoga or stretching or an ab workout on the beach can be really fun!

Happy travels everyone!

10 minute fitness: The no-weights sexy arms workout!

2009-05-07T09:53:00.000-07:00

SEXY ARMS 10-MINUTE BLAST

Get your arms toned for Summer tank tops with this 10-minute do (just about) anywhere, anytime workout! So get outside and get your arms fit starting right NOW!

Push-ups (on knees or military style)
X 20

Monkey Bar Jump-ups (or use a tree branch! Do overhand grip and jump yourself up for a jump up / pull-up, land with soft knees and repeat FAST)
X 20

Triceps Dips (hands on a park bench or step)
X 15

Repeat the above for 3-4 rounds.

10 minute fitness: The no-weights thighs & butt workout!

2009-05-06T08:37:00.000-07:00

THIGHS & BUTT 10-MINUTE BLAST

Rev up your calorie burn with this 10-minute Thighs & Butt workout. You don't need any weights or equipment and you can do it anywhere! So get outside and get fit fast! Have fun!

Single leg Skiers Lunge aka Split Lunge (one leg behind you on a bench, chair or step)
20lbs X 10 per leg

Jump Lunges (jumping in place & landing with soft knees)
X 20

Stationary Lunge (alternating legs)
X 15 per leg

Single leg Bench Squats (sitting-on a bench or chair, then standing up using one leg)
X 12 per leg

Jump Squats (jumping in place & landing with soft knees)
X 20

Repeat for the 3-4 rounds

Healthy Glowing Beautiful Skin : Beauty Skin Care Tips

2009-05-02T06:38:00.001-07:00

Let's take a break from the weight loss this, that & the other thing. And let's talk healthy, glowing skin!

Here are some of the best tips for better skin that you may not know:

1. Moisturize your face / body on damp skin. NEVER towel dry your face. Pat dry your body. Apply your moisturizer onto damp skin. It feels amazing! And your skin gobbles up the moisture.

2. When cleansing your face and/or applying moisturizer, dab in circles (almost like a tapping motion with your finger pad) around the under eye area. Don't rub. Move in the direction towards the inner eye, not outwards. Never EVER rub the under eye area.

3. Use a facial scrub a minimum of 4 times a week. But don't over rub your skin when using the scrub! Do use a light, massaging, circular motion ... almost as though you are giving the skin on your face a massage, but remember light pressure. Don't forget your lips too!! But gently.

5. Freeze aloe vera gel in an ice cube tray to keep on hand for soothing burned skin, gentle dabbing around the eyes in the morning and an all-over the face pick-me-up, first thing in the morning. Can you say refreshing!!

6. Put cucumbers on your eyes and elevate your feet once a week. Or, if for whatever reason, you think that is just too much work, Get a gel eye pack and keep it in the fridge to put on your eyes a couple of times a week. It feels really nice and also (bonus) gives you a bit of downtime too. Just a few minutes out of your day is all that takes.

7. Dry brush 2-3 times a week on dry skin ... hence the name. Read the post LOOK GOOD NAKED on how-to dry brush.

8. Make your own scrub out of brown sugar + lemon + sesame oil (or olive oil - whatever you have handy in the kitchen). Have a nice steamy shower, turn off the water and (lightly) scrub your face and body with it, then rinse with cool water (as cool as you can stand). Try this before bed and put on your flannel or cotton PJ's and then go to bed. You'll sleep like a baby! Watch the lemon on any little cuts or abrasions you may have - it could sting.

9. Apply oil (again, olive or sesame oil works great) on your feet and hands, then put socks on and gloves on (cotton). Do this at night and wear to bed on occasion, or a couple of times a week. Winter works well for this - all warm & cozy! Your feet and hands drink up the oil and makes your skin velvety smooth.

10. Do a face mask once a week. You can make your own! Try this at home: avocado & honey = very moisturizing. Banana (cooled in fridge first) + honey + lemon = oil zapping for acne prone skin.

Ascidophilus may help you to lose weight with a little help from good gut bacteria

2009-05-01T04:20:00.000-07:00

Acidophilus is literally millions (sometimes billions) of ‘good bacteria’ that you are putting back into your intestinal tract. Acidophilus (in a nutshell) will help you digest food better, will help eliminate some excessive, uncomfortable digestive problems and hence could help you stay slim.

Chose a high quality brand of acidophilus that is stored in the refrigerator at your local health food shop. Please be mindful that everyone’s bodies and hence, their digestive systems, are unique, and I cannot say the precise amount of acidophilus YOU should be taking nor do I specify a brand. But do talk to a knowledgeable attendant at your local health food shop for more advice. If you have not heard of acidophilus and are wary, that’s fair so take a closer look at TV and magazine ads and food products right now. Every food-processing conglomerate is getting in on the acidophilus bandwagon.

Acidophilus aka probiotics cultures, is now a trend and is rapidly becoming an additive in just about every processed food from cheese to bread. but instead of a do-nothing-for-you amount, hidden in a jacked-up priced food product, acidophilus capsules (which are inexpensive) taken first thing in the morning, on an empty stomach, will become one of your most appreciated new routines.

Deb's Spring Detox ~ Day 3 Reveiw

2009-04-27T08:44:00.000-07:00

I did what I set out to do. It feels really great and I want to share my experience with you. It's important to note that 3-days is not a long time to take an honest look at some bad lifestyle habits you may be stuck in. It's not huge changes - and that's my point - it doesn't take drastic changes in your lifestyle ... little habits here and there that need tweaking, to better your life. Here's what I learned from my 3 day mini-detox cleanse:

1. I really don't love salt as much as I thought. This hasn't been a difficulty for me and I was happy not to experience a tug-of-war with wanting to salt my food and/or craving salty foods.

3. Sugar and I have learned to respect each other. I can honestly say that it was quite difficult to let go of the mid-afternoon sugary pick-me-up. In my case it was dried fruit. I know it's not chocolate bars or pastries etc, but for me it was important to acknowledge that I really was reaching for it every day - still a sugar craving by any one's definition.

2. Power naps are my friend. I do enjoy getting up early. As my work takes me out of the office, the early mornings are my office hours. I find I get more accomplished in the early mornings than some people do all day. And I savor the quietude and tranquility of these mornings so that is not going to stop anytime soon. It is the mid-day nap that I must fit in. It's not a maybe or only there's time ... I have learned from my mini-cleanse that it is important for my body to indulge in this work day power nap. And when I do nap, I quite frankly couldn't care less about eating sugary foods in the afternoon. A much needed lesson for me to learn.

4. Eat healthily 80% of the time and allow 20& for 'treats'. It just makes good sense doesn't it. You are setting yourself up to fail if you try to eat well ALL THE TIME. Food tastes good! Let's face that fact and work our food treats (whatever they may be for us) into our life and get on with it already! Look at it this way, eat healthily 6 days of the week and on the 7th day treat yourself! Look forward to it and enjoy it for goodness sake! And no, I don't mean an entire day of eating total bad food. Use your smarts on this one and it will work well for you.

5. Dry brushing is so easy to do! I love it and the way it makes my skin feel. I wouldn't advice doing it every single day, but 3-4 times a week is absolutely wonderful! Your skin will thank you. And cellulite ... it WILL help with the bumpy, orange peel fatty pockets on your butt & thighs.

Thanks for following me on my mini detox & cleanse. It was fun and I hope that maybe you too have learned a little more about yourself perhaps, like I did.

Deb's Spring Detox ~ Day 2 Reveiw

2009-04-22T18:43:00.000-07:00

Zipping along! And do you know why? I'm not beating myself up and trying to do some extreme lemon & syrup with a dash of cayenne pepper (aka master cleanse). I tried the master cleanse years ago and holy hannah it was a big bowl of wrong. Still is twenty--years later. But I digress. I designed my mini-detox to suit me but also to be a social cleanse. I don't want to starve myself and drink nothing but some weird concoction for a day or many days as the case may be. I was simply looking to clean the slate within my body so as to sit up and take notice of some of my not-so-good habits.

1. Still no salty foods and gotta say super easy. That hasn't created a big hole in my diet and no cravings for it...anymore. I do believe I have done what I set out to do in 2 days with shaking the salt habit.

2. Missed my nap though. That was partly due to my schedule and the fact that I could not get back in time to nap but also because I thought I could just skip it, again. Well, smarty-pants that I think I am, proved myself wrong. I was extremely tired and craving sugar like a screaming banshee that afternoon.

3. Still a good girl on the no-sugar battle. But I'm here to say it was hell because--I was tired. Not asleep-at-the-wheel kind of tired but, rather pulled in too many different directions and not even a smidgen of me time, type of tired. I did not give in to my sugar cravings. (but would have cut off my own pinky finger for a handful of raisins). No power nap = afternoon sugar cravings for me. Do you think I will have learned my lesson, lets see tomorrow shall we.

4. Loved my salad AGAIN! I found that if I get the pre-washed greens it makes a HUGE DIFFERENCE. Basically, I've discovered that if there requires a tearing off of the lettuce, rinsing & drying of said lettuce, I won't make a salad. Good grief is that lazy or what. However, when I get the pre-washed greens I'm eating salads like it's going out of style. Good lesson learned here and a very good habit that I will continue.

5. Not only remembered my dry-brushing but was looking forward to it all day. Sounds a bit odd, I agree but you just try dry-brushing and then talk to me. I bet you will be (also) gushing over your radiant glow.

Let's see how Day 3 of my mini detox cleanse goes!

Deb's Spring Detox ~ Day 1 Reveiw

2009-04-20T15:22:00.000-07:00

I felt fantastic this morning! And my run was outstanding ~ I enjoyed a surge of energy and ran an extra 15-minutes. Slept like a baby and felt all around very, very good.

This is my review on Day 1 on my Spring Cleanse:

1. The no-salt (AT ALL) was a brilliant idea. Not that I'm down on salt, as Himalayan rock salt is chock-a-block full of essential minerals that are well, essential for the body. It is the hidden sodium in packaged foods that really gets my hackles up. But... that food does taste pretty darn good doesn't it. So one needs to be hyper-aware of their salt intake as it is extremely easy to consume too much. Day 1 of my detox I cleared the salt out of the picture and I felt very good for it.

2. I fought the urge and won on the dried fruit (my afternoon pick-me-up) battle. And this felt GOOD thank you very much! Was it tough ... did I long for it to help me teach boot camp that night ... did I crave a little bit of sweet (just a smidgen). Ohmygosh! Yes, I'd be fibbing if I said I didn't crave it, at all. What do you think I am, a robot?! But at same time I know I reach for the dried fruit a little much and that is one of the main goals of this 3-day cleanse. To re-set my mid-afternoon sweet cravings.

3. 20-minute afternoon nap -- CHECK! I sleep very well, no complaints but I did sleep exceptionally well last night. And I felt like Wonder Woman this morning both waking up and on my run. WOW - if only I could bottle & mass produce that feeling. I'd be a squllionaire.

4. I do believe I had the yummiest salad of anyone on the planet yesterday. I really do, not kidding. Mixed greens + chopped celery, tomatoes, steamed peas, avocado, grilled salmon, cukes, shredded raw beet for decadent colour & Indian Marsala spice, lemon, chopped cilantro & garlic-chill flax oil. It truly was a tower-of-power salad. Divine.

5. Almost forgot to do my dry-brushing! But I remembered, and did it. Atta girl! (patting my own back here). Dry-brushed before bed followed by a cool shower and my skin felt baby-soft and smooth + tres glow-y too. UMmmmmm.... nice.

Day 1 was a success! Watch for Day 2 Review.

Deb's 3-Day Spring Detox

2009-04-19T06:16:00.000-07:00

I'm starting a 3-day detox today. It's been a long Winter here on Salt Spring Island and Spring is the best time to do a detoxing cleanse. I'm not going to be taking any supplementation -- not that I'm against it, I just don't feel I need that extra boost during this particular 3-day cleanse. Anyone can do anything for 3-days so doing a cleanse, be it for weight loss, boosting the immune system, increasing energy, or simply just doing something proactive for your body is downright doable for anyone.

What I am going to do is the following:

1. Ditch the salt + no sodium of any kind, including salt that's cleverly hidden in some foods. I'm not a salt addict (anymore, used to be when I was younger) but I have been eating saltier foods as of late. And when I eat them I wake-up the next morning feeling like I've consumed an entire salt-lick and I have a sodium hang-over. Feels disgusting if truth be told so I'm ditching it for 3 full days.

2. No sugars. I don't keep sugar in the house and quite honestly, I just don't care for it on my foods. For me this means no dried fruit which I will reach for when I get tired. Raisins or dates are my mid-afternoon boost. I don't kid myself - I know they are sugar and they give me that little bit of extra energy I need. However, I know I can lean on dried fruit too much so I'm just saying 'No thanks' for the next 3-days.

3. Get more sleep. The very reason why I reach for (in my case) dried fruit in the mid-afternoons (your mid-afternoon slump buster could be a muffin, chocolate, latte, fill-in-the-blank) ... is because I'm tired! I get up early -- why you ask -- because I love the quietude of early mornings, my mind is clearer, I'm more creative and it just makes me happy. And if I don't get an afternoon 20-minute battery recharging nap than I really, REALLY feel like eating those raisins. So more sleep is of the utmost priority for moi for the next 3-days.

4. Eat a salad every day. When I do these 3-day cleanses I always discover some terrific new salad ideas. I know (we all know) we should eat a salad, greens every day but sometimes, for whatever reason, we just don't. So I'm going to do it for the next 3-days and have fun creating what I like to call tower-of-power salads, i.e. yummy big salads.

5. Daily dry brushing. My Grandmother introduced me to dry-brushing decades ago and I love it!. However, I fall out of the habit now and again so I'm using the next 3-days to get back into this habit. It just feels so good and my skin always glows beyond healthy radiance.

We all need a little re-setting of the body's systems from time to time. I do my 3-day detoxes seasonally. It's not always for the same reason but the outcome is always the same. I feel fantastic post-detox, and I am a continuum of amazement at the power three simple days can make.

Who's that girl?

2009-04-14T03:13:00.000-07:00

Thanks a bunch for your emails gals .. and the guys too! People have been asking me why they should hire me as their personal trainer. Please - I love a soap box ...

4 Reasons why you should hire moi as your personal trainer (these are GOOD listen up):

1. First-up and most important, I truly love what I do. Call me crazy but it makes me happy when you get fit : lose weight : run your first race : fit into your skinny jeans : climb a flight of stairs without sucking wind and can see your kneecaps again. I love it! My clients are the best on the planet!

2. I practice what I preach. I do yoga, run, rock climb, bike and lift weights at the gym, in the park or where ever the mood strikes me ~ remember your body is a 'weight' too and push-ups & lunges (for example) are some of the best exercises you'll ever do. But I digress ... You'd think most trainers could claim this but sadly, I've noticed many cannot. However just because I like to do fitness-y kind of things doesn't mean I have perfect-body genes. No no no no no and no.

3. Which brings me to my next point. I work hard to stay fit & healthy but I'm not a fitness freak. I struggle with fat genes in my family. My Mother is quite overweight - she has been for as long as I can remember and has developed Type II (i.e. lifestyle) Diabetes. And one of my sister's is scheduled for gastric bypass surgery. I like to eat too and love sweet treats, good wine and salty buttery popcorn YUM and, of course(!!), there are times when I don't feel like working out ~ same as anyone else. I have to drag my little butt out for a run. Suffice it to say that I get that it's work and know where my clients are coming from. I just do.

4. I'm fun. And easy to be around - oh come on ~ some of you kind of like hanging out with me at the gym or at the park or on the trails, a girl can tell these things. You'll laugh and have a good time. I actually enjoy spending time with you and getting you to be the best that you can be. I wouldn't be training you if I didn't.

Do you suffer from portion distortion?

2009-04-07T04:18:00.000-07:00

When did we start eating so much in one sitting!? Food portions have become so super sized that it's sometimes hard NOT to consume your entire daily intake of calories - in a matter of minutes!

To help keep portion sizes in check abide by these visual cues:

1-serving of pasta = the size of a billiard ball. Restaurants standard size is 3-cups.

A single serving potato (4oz) = the size of a computer mouse. A restaurant spud usually weighs in at 9oz.

1-serving of meat / chicken / fish = the size of your cell phone or the palm of your hand.

1-serving of cheese = the size of two of your thumb nails.

1-serving of yogurt / tofu / cereal = the size of a tennis ball.

Formula for Weight Loss

2009-04-05T06:55:00.000-07:00

You're not the first person (and certainly not the last) to try to devise the perfect formula for losing weight. Daily calorie counting of every bite you eat is time consuming and often self-deprecating. Then combine this calorie-intake obsession with the at times, desperate search for the workout that actually works, and your life can quickly become consumed with these preoccupations. For those of us that wish to lose weight - how do we know what works without focusing so much time on it?

We are under constant attack by diet information and new-fangled fitness fads plus regurgitated health studies, the latest celebrity exercise craze - diet pills - shakes - books and endorsements. We've tired extreme-sport dieting and grappled with convoluted workout apparatuses, however as a society we are still fat.

I'm going to share with you the EASIEST formula to lose weight:

Aim to BURN 350 calories/day 6-days/week
+
Make it your goal to eat 200 calories LESS a day 7-days a week
=
1 pound lost per week.

Look Good Naked

2009-03-26T04:33:00.000-07:00

Do you have cellulite? (ohmygosh who doesn't!) Is your skin bumpy, ruff, dry, dull and not-so-nice? Wouldn't it be wonderful to have soft, luminous skin that's soooooo touchable. I absolutely and 100% swear by dry skin brushing! Try dry brushing for two weeks and I promise you your skin will be luminous and (mostly!!) cellulite free. You can use almost any brush with soft bristles, the softer the better for nubees to dry skin brushing. Here's how to do it:

Step 1
Stand in the shower with the water off - BEFORE YOU TURN ON THE SHOWER, skin cannot be wet, hence the name 'dry skin brushing'.

Step 2
Starting at your feet, start brushing in small circles towards your heart. Apply very light pressure, avoiding broken skin, skin rashes, or areas where the skin is thin, such as the face or inner thighs.

Step 3
After you've finished both legs and lovely tush, move on to your arms. Brush from your fingertips, again towards your heart.

Step 4
Reach around and brush from your back towards your stomach.

Step 5
When you are finished, begin showering.

Step 6
Now bathe in all the glowing compliments you're going to receive on your dropdeadgorgeous, tight, smooth and cellulite-free skin.

Stop being a slave to calorie counting

2009-03-23T11:29:00.000-07:00

Daily calorie counting is depressing and robs you of one of life’s greatest pleasures – the enjoyment of eating good food! Do you remember what that feels like? It's time you allowed your intuition and intelligence to determine what and how much you eat. Let’s get one thing straight – a good diet is effortless.

The main reason most people (women in particular) become obsessive compulsive about counting every single bite they eat, is because they are trying to justify eating junky, nutrient dead foods, and then attempting to give themselves validation for eating these foods. It's time to stop beating yourself up with this pattern! One of the simplest rules that my clients live by and that will free YOU from calorie-counting jail is to see FOOD AS FUEL. You would not put inferior fuel in your car knowing that your car would not run, nor do you want to put inferior food in your body for the exact same reason … it will not run or run poorly at best. Never forget that your body is a complex living machine. Take a moment and truly give this some thought. In my weight loss ebook 'Salt Spring SkinnyMe', I teach you how to use food as fuel, how to stay full without gorging yourself and how to lose weight quickly yet safely. You may purchase this book (instant download) online through secure payment - PayPal for $19.95