A Positive, Healthy Attitude

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We all have a pity party sometimes.

Maybe you are frustrated with your job.  Perhaps you are not reaching your goals or maybe you are just stuck in a rut.

Tips for the Novice Runner

It is official, I have been a runner for 9 months!

As part of my confession, I mentioned that I am still an interval runner and that works for me.  I do have a goal of running 5k without stopping and I will get there with time.

Running for me has always been a challenge, but I am sticking with it and happy that I am.  I have a had a few requests from some newbies about getting started on a running programs.

Here are some quick tips that I hope you find helpful.

Just like Paige!

Why You Are Not Losing Weight

I am a realist.

Even though our focus should be on feeling better and getting healthy, I know that many of you focus on one thing:  weight loss.

We have all been there and that is okay.  Weight loss is an important goal for many people and I would like to think that the process of losing a few pounds will help get you closer to feeling better and getting healthy.

So here it is. You are eating right, exercising, but your body isn't changing at all.  What is going on?

Here are a few reasons why the scale won't budge.

PIPES Challenge, Week 2 and Fit Expo Fun

Yesterday, I had the chance to go to a Fit Expo at Xtreme Couture.  For those not who don't live in the T., they are a fitness club that also offers MMA.

A good friend of mine is a member and has been trying to get to me to check it out for a while and I thought this was a great opportunity to see what they have to offer.

Detoxing and Cleansing

My friend Leanne @ Healthful Pursuit was discussing cleansing on her blog the other day.  I have written about detoxing before, but I thought I would dig a little deeper.

Healthy Banana Bread Makeover

And Not-So-Healthy-Peanut Butter Nutella Cupcakes.  I always say it is all about moderation, right? 

So today you are getting two recipes today for the price of one ;)

For the banana bread, I took this recipe and used my bread maker. I knocked out some of the fat and sugar, lost the egg and added some fibre.  This bread is oh so good, moist and delicious.

I made a loaf at the beginning of the week and it was gone before I could even take a picture of it.  Today, I snapped a shot before anyone could have a taste.

Finding the Facts in Fitness Magazines

I am a bit of a magazine junkie.

I think it has something to do with my very short attention span. Articles are quick and easy to read and I can pick it up and put it down at will.

I am especially fond of food and fitness magazines (big surprise) and enjoy reading about recipes and that latest in exercise.

But wait...

A Strong and Powerful Body

I have always loved this picture. I have had it for many years and every time I look at it I am in awe.

This woman is lean, strong and powerful with a beauty and grace that I admire.

She is proud of the hard work she has put in to building her body and is not afraid to show it.

5 Reasons Why People Love Your Blog

I love blogging.

I started almost 5 years ago, but it was not until recently that I rekindled my love for it and I find myself looking forward to my daily post.

I also read a lot of blogs.  I am sure many of you do too.  I am following about 300 (give or take a few;).

So how did I decide which ones to follow?  What draws someone to your health and fitness blog and makes them come back for more?

I present my top 5 reasons why people love your blog.

Being Flexible with Your Exercise Routine

I am having a mind-body conflict.

My mind is telling me that I want to break in these babies:

PIPES Challenge, Week 1: The Push Up

Today is the beginning of the PIPES Challenges hosted by the lovely Morgan @ Life After Bagels and I am ready to get ripped :)

The Great Artificial Sweetener Debate

Now, I am the first to admit that I had a love affair with...

That's right, I was an artificial sweetener junkie.

Shopping Saturday

Another beautiful day and I started the morning teaching a pliates class.  This new mat that I won for Joyce @ Freaking Fitness sure came in handy :)

3 Ways to Soothe the Body and Mind

We have been blessed with some fantastic weather in Southern Ontario and I am planning on enjoying every minute of it.

Isn't amazing how the sun instantly lifts your mood?

Speaking of mood, I have been finding myself pretty tense lately, so I thought I would share a few of my favourite things that help me to relax and find some inner calm.

Healthy Chocolate Fudge Coffee Cookie Makeover

A late post today, I have been as busy as a bee.

Thank you for all of your fantastic feedback to yesterday's post.  I was having a "I don't feel liking running" kind of day today, until I reminded myself how good I would feel after it was over.

I ran and felt good :)

Confessions of a Personal Trainer

Many of you know that I have recently re-embraced my love for all things healthy and have decided to go into business for myself; teaching, training and helping other fitness pros.

(The website is almost complete. Don't worry, you will be the first to know when it goes live :)

As much as I try to walk the walk, I am certainly not perfect.  No one is.  Many people assume certain things about personal trainers, which are not necessarily true.

PIPES Challenge

You know I am always up for a good challenge.

Join Us!

The wonderful Morgan @ Life After Bagels has issued yet another one and this time it is all about the arms!  The PIPES Challenge is six weeks long and begins on Monday March 21st.

Guest Post: Certification in the Fitness Industry, Part 3: ACE & SCW

In the second part of the series, you got the rundown on some of the Canadian fitness certifications from the wonderful Diana @ FITness Training. 

For part three, the fabulous Paige @ Running Around Normal is going to tell you about her experience with the American certifications, ACE and SCW...

Hello, Commit to Fit readers. My name is Paige and I blog over at Running Around Normal about recipes, life, running, and dealing with an injury from running.

One of my jobs in a personal trainer, and that's why I'm here today! Tracy asked me to contribute to her Certification in the Fitness Industry series by writing about my certification, which is the American Council on Exercise (ACE.) If you're considering becoming a certified personal trainer through ACE, there are several options for you.

Work-In Week Wrap Up and Getting Organized

It is the last day of my Work-In Week and I have to say that my mind, body and spirit have truly appreciated the time I have taken for me.

I only ran and weight trained once this week and that is OK.  My mind told me that I wanted to, but my body begged to differ.  I listened to my body and I spent the the week doing yoga, pliates and swimming.

I believe it is exactly what I needed.

Choosing the Best Cardio Equipment

Most of you know by now that cardio equipment and I are not very good friends.  Sure, we have to get along from time to time, but I much prefer to take my workouts outside in the form of walking, running and swimming.

That being said, I know many of you hit up the cardio a few times a week and I thought I would give you the lowdown on how to choose the best equipment.

So the burning question is:  Which one is the best choice?

Answer:  The one you are going to actually use.

I could go on about how treadmills are better as running, by nature, is a high-intensity activity and therefore, you will burn more calories, get a better workout etc.

The truth of the matter is that dreadmill will do you absolutely no service if you hate to run and use it to dry your laundry.

That is just money down the drain.

Healthy Fig Filled Cookies Makeover

I am definitely working-in today.  My body is talking (shouting, actually) and telling me that I need to rest.  I haven't been feeling my best for the past few days, so I think some relaxation is in order.

In the form of yoga, meditation and baking.

I can't think of a better way to work-in, can you?

As I was looking through my sparse fridge (some major shopping is needed) trying to figure out what to makeover today, I found this  ------>
 
I knew right away that it would be finding its way into some filled cookies!

March Break Activities for Kids

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I hope everyone is still working-in this week!

Just a quick little post today and I promise I will be back tomorrow with a new recipe makeover :)

March Break is next week (much to the excitement of many kids and perhaps not-so-excited parents).  Sometimes it is difficult to find a way to keep the whole family happy and healthy during this time.

Here are a few posts with some great ideas to keep you and your kids active during the break.

Active Kids

Winter Activities for Kids

How do you stay active with your family during March Break?

Stay Healthy,
Tracy

Listening to the Mind, Body and Spirit

How is everyone doing with your Work-in Week?

My body is talking to me today and I am listening, so it is yoga and perhaps a dip the pool later.

In my guest post for Lisa @ I'm An Okie last week, I talked about the importance of paying attention to what your body needs.  It may be listening to what it wants you to eat, which activities feel good and when it wants you to rest.

Workout Wear: 3 Essential Investments

I know, you are looking at the title of the post thinking, "but you said fitness is free!"

You are right, exercise is free, but there are some pieces that you may want to invest in to make your time in the gym (or at home) more efficient and comfortable.

Work-in Week

The last few weeks have been busy, happy and exhausting.

Starting a business is very exciting, but it quite a task.  You don't quite realize how much there is to do between research, promotion and prepping until you are knee deep in it.

Don't get me wrong, I am beyond thrilled about this new opportunity, but I am finding myself a little stressed on this Monday morning.

Healthy Eating Tips

I think Mother Nature is confused.  Pouring down rain yesterday and snow today.  Well, we still have a few weeks of winter left and I am just going to embrace it. :)

On another note, it's National Nutrition Month!  In honour of all things food, I thought I would share some healthy tips.

Coping with Chronic Pain, Part 6: Sleep

It has been a while since my last installment in this series and I think this is an important topic not only to help those who suffer with any kind of pain, but to anyone who has a hard time catching some zzzzz's.

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Healthy Lemon Cookie Makeover and Giveaway Winner

Thank you to everyone who entered my first giveaway.  It was so much fun, I am seeing more in the future :)

And the winner is...

Congratulations Dani!  I will contact you today to get all of your info.

I was really craving something tart and sweet yesterday.  I saw that Gina @ The Fitnessista had made some delicious lemon macaroons and thought that lemon would be a fantastic star ingredient for my next makeover.

I have made lemon bars before so I wanted to do something different.  It has been a while since I have made cookies and I found this recipe that had makeover written all over it.

I lost the butter, reduced the sugar and increased the protein and fibre content.  The result was a chewy, moist cookie with just enough sweetness.  I hope you give them a try!

Lovely Lemon Cookies (Makes 32 Cookies)

1 cup oat flour
3/4 cup wheat germ
3/4 cup whole wheat flour
3/4 cup cornstarch
1 tsp baking soda
1/2 tsp baking powder
1/2 tsp salt
1 1/3 cup applesauce
1/3 cup sugar
1/3 cup maple syrup
1 flax egg
6 tsp lemon juice
1 tsp lemon zest

Glaze
1/3 cup icing sugar
1/4 cup lemon juice

Preheat oven to 350 degrees and lightly grease a cookie sheet.

Prepare flax egg and set aside.

Mix flours, wheat germ, cornstarch, baking soda, baking powder and salt.  In a separate bowl, cream applesauce, sugar, maple syrup.  Add flax egg, lemon juice and zest.

Add dry ingredients to the wet and stir until thoroughly combined.  Drop by the tablespoon on cookie sheet.  Bake for 12-15 minutes.

While still warm, poke cookies with a fork.  Pour one teaspoon of glaze on each cookie and allow to cool.

Nutritional Information (Approx.)
60 calories
0.7 g fat
12.6 g carbs
1.5 g protein
1 g fibre

Stay Healthy,
Tracy

P.S If you are looking for something to read, check out my guest post @ I'm An Okie!

Different Styles of Training

I just got a nice surprise in the mail this morning.

Four coupons for Three Sisters All-Natural Cereal courtesy of Samantha @ Feet In Motion.  I won her contest a few weeks back and am super excited for my very first trip to Whole Foods.  Thanks Samantha!

I get a lot of question about the best way to workout, so today I thought I would discuss the different styles of training and hopefully help you make a better choice about what is right for you.

(In a different post, I will break down weight training specifically and talk about sets, reps and weights).

Interval Training
This type of training consist of a high intensity activity (such as running) interspersed with a low intensity activity (such as walking) in a single workout.  For example, you may run for 2 minutes, then walk for 1 minutes.

The benefits of interval training include increased cardiovascular efficiency, improved exercise performance and endurance.

Fartlek Training
This is similar to interval training as it involves high burst training, but with no set time or plan.   It all depends on how you (or your trainer) feels that day.  The benefits are the same as above.

Cross Training
Cross training is when you use a variety of exercise modalities in your workout.  For example, instead of running 4 times a week, you mix it up with swimming, cycling and walking.

The type of training reduces exercise boredom, allows for flexibility in your workouts and reduces the risk of injury.

Circuit Training
This can be achieved several ways.  It could involve moving to different exercise stations or machines after a set amount of time.  You could also simply complete one set of an exercise in your workout and move on to the next after a short rest.  When you have finished all of the exercises in the circuit, you start again for the desired number of sets.

Circuit training can include weight training and cardiovascular activity.  It also reduces exercise boredom and helps increase coordination and flexibility.

Boot Camp
I talked about boot camp in this post.  It can be a combination of athletic drills, circuit and interval training.  It is a great way to stay motivated and add variety to your workouts.

What kind of training are you doing?

Stay Healthy,
Tracy

P.S. Today is the last day to enter my giveaway, don't miss out!

Crazy Sexy Diet Review

A few weeks ago, I was lucky enough to win a copy of Crazy Sexy Diet by Kris Carr from the lovely Natalie Duhamel.  I am feeling crazy and sexy this week and thought I would be fantastic time to share my thoughts on this book.

I have to begin by saying that I truly admire Carr.  In the face of illness, she took her life into her own hands and decided to clean up her act and her diet.  She has courage, passion and perseverance that we can all look up to.

Carr approaches this book with a sassiness and wit that makes it not only fun to read, but easy to follow. (Her language can get graphic at times.  I wasn't offended, but some may be).

She tackles a wide variety of topics including:

• The Standard American Diet and how it truly is SAD
• The importance of PH balance in the body
• How to use the Glycemic Index for healthy eating
• The power of organic fruits and vegetable

She enlists the help of many experts who are featured throughout the book and echos many of the ideas of Michael Pollen. However, Carr's views are a little more extreme.

The book strongly advocates a vegan diet.  While she does make room for omnivores, it is clear that Carr is against the consumption of meat and dairy products.  I believe their is room for all kinds of food in my own world, but reading her views reminded me of the lesson I learned in the vegan challenge.

I think my favourite part of the book is a chapter called "God Pod Glow". It is devoted to other ways to take care of our mind and body such as exercise, meditation, yoga and massage to name a few.  These are so important and often get neglected in "diet" books.

At the end of the book, she includes a 21 Day Cleanse.  If you are looking for 21 days of what to eat and when to eat it, you won't find it here.  It not a diet, per se, it is a way of life. I do love that in each day of the cleanse, she includes positive affirmations, tips and mind-body activities.

For the cleanse, Carr recommends to go vegan, include juices and smoothies into your diet and practice the 80/20 rule of eating (80% alkaline foods and 20% acidic).  She does provide a sample week menu and some recipes to get you started.

Overall, I really enjoyed the book and the idea of eating real, whole foods just makes good sense.  While I don't necessarily agree with all of Carr's views, I feel this book is taking us yet another step in the right direction:

To make us more aware of how we need to change the way we look at food and how we eat to create a happier, healthier society.

Have you read Crazy Sexy Diet?  What are your thoughts on the book?  I would love to hear them!

Stay Healthy,
Tracy

P.S.  Did you enter my giveaway?  There is still time! :)

Resolutions Recharged

Thank you so much to everyone for their kind words of encouragement about my announcement yesterday.  I am so excited about this next chapter in my life and I hope you will continue to tag along for the ride :)

Well, it is the beginning of a new month and that means it is time for a New Years Resolution check.

I have really found that this year has been very different for me.  Blogging about my goals has really helped me stay committed and focused.

While I have not reached all of my goals, I am proud to say that all of them continue to be a work in progress.

I look at my inspiration board every morning to keep me positive and motivated.

I have also been adding to my goals and allowing them to evolve as my interests and priorities change.

For example, I am rediscovering my love of yoga and I would like to commit to practicing at least two times a week to help me with relaxation and flexibility.

I challenge you to do the same.  Revisit your goals this week and...

• Check off the goals that you have accomplished
• Re-prioritize your resolutions as they fit into your life right now
• Add new projects and ideas to your list
• Remove any goals that are no longer relevant to you

How are you doing with your New Years Resolutions?  Are you still working on them?

Stay Healthy,
Tracy

P.S Keep those entries coming for my cookbook giveaway!