Having a (Stability) Ball

What a beautiful, sunny Saturday in TO.  It is so nice to see the sun after a few days of grey and gloom.

Today I wanted to talk about one of my favourite pieces of exercises equipment:  The stability ball.

Embracing Change

Thank you so much for your fantastic feedback to yesterday's Q & A on women and strength training, keep the comments coming!

I have talked a lot about stepping outside your comfort zone with exercise and mixing up your workouts.

I don't always follow my own good advice. Especially when it come to cardio.

I have been outdoor running, walking and swimming for over 8 months.  Yesterday, the weather wasn't so hot, so I decided to do something different.  I actually went on this:

Fitness Q & A: Women's Strength Training

Are you a cardio queen?  Do you shy away from lifting weights?

Strength training is an integral part of any women's fitness regime.

Whether you are a beginner and are not sure how to get started or a seasoned pro who is afraid to get big and bulky, I am going to answer some of your most burning questions.

Let's get started!

Healthy Chocolate Chip Squares Makeover

You would think that after Easter (and the many bunnies I consumed) that I would not want anything to do with chocolate for a while.

But I had half a bag of chocolate chips in the cupboard begging for a recipe makeover and I just had to listen. :)

I originally wanted to make a pie, but didn't have all the necessary ingredients on hand so I decided to to roll with squares.

I found this recipe and made my usual changes.  I lost the butter, eggs, most of the white flour and sugar, reduced the chocolate chips and coconut and added some fibre.

My 3 Favourite Healthy Living Blogs

As you know, I read a lot of blogs.

Most of them about health, food and fitness.  Some about blogging, branding and social media.

I mentioned some of them in a few posts, including why people read your blog and my journey in blog photography.

Of the blogs I follow (300+ and counting), there are a few that I read everyday. I thought I would share three health and wellness blogs, tell you what makes them so interesting and why I go back day after day.

PIPES Challenge, Week 6 and Learning to Love Pilates

I love pilates.

It is a great way to connect movement and breath, creates long, lean muscles and can help with weight loss.

But I didn't always think so.

The Cottage Workout

Happy Easter!

Much to my surprise, E. Bunny made a guest appearance last night and I found this next to my bed this morning:

Quest for a New Blender

I bit the bullet.

Healthy Besan Bread Makeover

What is besan, you may ask?

Journey in Blog Photography

You may recall, one of my resolutions was to take a course in photography.

Well, I haven't quite done that yet,  but I have been making a conscious effort to improve my skills and be more mindful in my picture taking.

I used to rely heavily on stock photos for my blog, but I realized that using them all the time really lacks that personal touch.

And we all know that even the most professional blogs are personal.

How to Build Your Fitness Business, Part 1

As many of you know, I have created my own opportunity by starting my own fitness business.

Going out on your own is always tough and getting a new business off the ground requires planning and persistence.

Everyday I am learning more and more about what works, what doesn't and what changes I need to make to run a successful business.

For my other fellow entrepreneurs (fitness, health or otherwise), I thought I would share a few strategies that can be effective.

PIPES Challenge, Week 5 and Sticking To Your Program

Do you find it difficult to get back into your exercise programs after a few days off (or longer)?

Maybe you were unable to workout because of sickness or injury.

Perhaps you are trying to juggle too many commitments between family and work.

Maybe it has been so long since you have done your program that you are not sure where to begin (or are no longer motivated to do so).

It's the Little Things in Life

Did I mention that my nephew, Bradley, makes me smile.

Every time I see him, I am reminded that we often spend way to much time worrying and not enough time enjoying the little things in life.

 Like lunch :)

When was the last time you appreciated the little things?

Stay Healthy,
Tracy

Soak Up Some Healthy Sunshine

I tried it!

Yoga for Kids

I picked up this book, "I Love Yoga" at the library last week as I just started teaching a yoga class for kids and was looking for some new ideas.

3 Exercise Excuses Busted!

As a personal trainer, I have heard every excuse in the book about why people can't stick to a fitness program.

"I don't have the right clothes."

"The weather is too nice to workout."

"The dog ate my program."

Okay, maybe not that last one, but people will come up with every reason in the world not to get active.  

Well, in the time it takes for you think of that reason and justify it to yourself and those around you, you could have fit it a pretty decent workout.

Here are my all-time favourite excuses and what you can do when these thoughts creep into your mind.

Try It Tuesdays

I'd like to think that I am fairly open person.  I am always ready to take on a new challenge and step outside my comfort zone.

However, I often find myself doing the same kind of exercise, eating the same thing for lunch and following the same routine day after day.

It is not done purposely, we are all just creatures of habit. Every once in a while I "wake up" and realize it is time to shake things up.

Once a month on Tuesday, I am going to blog about something new that I would like to try.  It could be anything from a great shampoo to experimenting in the kitchen with a new cuisine.

Here are my 3 for this month.

PIPES Challenge, Week 4 and My Spring Playlist

I have been reading quite a few posts in the blog world where people have been giving their workout playlist a face lift for the spring.

I have to admit that I have been running to the same music for months now and thought it was high time that I mix up my music.

Here is a little sample of what I currently have rockin' on my ipod.

Bodybuilding and Shiny People at the UFE Show

I have just been a busy bee this weekend!

Yesterday, I told of my adventures at the Total Wellness Show and today I am going to give you the lowdown of my night with the shiniest people I have ever seen.

Superfoods and Fun at the Total Health Show

Yesterday, I ventured downtown to visit the Total Health Show.  This annual show features exhibits, lectures and products to help us live a more holistic lifestyle.

Here are just a few fantastic things I saw:

Raw Coconut Date Squares

This isn't really a recipe makeover, more of a recipe inspiration.

I love fantastic raw recipes of Kris @ I Heart Wellness and Angela @ Oh She Glows and wanted to create my own version of a raw date bar.

These were super easy to make, satisfied my sweet tooth and are already gone.  (I think it is time to make another batch :)

I hope you enjoy them!

Organic or Not?

This question stirs up much debate among experts, foodies and bloggers alike.

Are organic foods and products better for you?  For the environment? 
Are they healthier?

I admitted in a previous post that I was an organic skeptic.  Then, I read "In Defence of Food" in preparation for the Vegan for a Week Challenge and it changed my world.

Why?

Move of the Month: Warrior III

I just realized that I missed the Move of the Month in March.  I don't blame myself.  I think the month just whizzed by way to fast ;)

In keeping with my current exercise theme of working-in, I present Warrior III.  This posture helps to improve balance and strengthens your legs and ankles.

This is a challenging pose, so make sure that you work within your comfort level and make any modiciations as needed:

• To increase the difficulty of the posture, extend arms over head.
• To make the pose easier, don't lift your back leg as high and/or keep your hands on your hips.

Lets get started!

How to Get People to "Like" You (on Facebook)

So, you have a fantastic blog with a pretty solid following, you created a Facebook page and you are patiently waiting for people to "like" you.

They will "like" you because they follow your blog, right?

Well, not necessarily.  Sure, some people will follow you where ever you may go, but others need a little motivation.

Here are some simple ways that will help you to get your fans to click that "like" button.

PIPES Challenge, Week 3 and What I am Loving Right Now

I saw a fantastic post from Kristina @ Spabettie about things that she is loving right now.  I liked the idea so much, I thought I would borrow it :)


Things I am Loving Right Now

Boca Athletics
I found this line on my shopping adventure last week and absolutely love it.  The fit is flattering, the material is comfortable and the price is right.  I will keep you posted to let you know if it stands the test of time.

Healthy Protein Peanut Butter Blondies

My healthy makeovers don't always work out.  For every successful recipe I post, I have at least one fail.

The other day, I failed.

Well, almost. I wanted to try a no-bake protein bar using a sample I got a the Fit Expo last week.  It turned into oatmeal crumble.

It actually tasted pretty good and was a nice addition to my yogurt, but there was way too much for me to consume.

The Benefits of Massage and a Quick Announcement

Sorry for the late post today, but I had a massage and it was glorious.

It has been a very long time since I had one and my body was very thankful :)

Not me, but a picture from my favourite book :)

Resolutions Revamped

Happy April!  Did anyone get fooled this morning?

It is a sunny start to the month and time to reflect on those New Years Resolutions (you didn't forget about them, did you?)