Worth Repeating: Indoor Vs. Outdoor Walking/Running

The weather has been just lovely the past few days in Toronto.  The perfect weather to walk or run outside, which I have been fully taking advantage of.  

However, I know that the cooler, darker weather is just around the corner and many of you will be taking your runs/walks inside so I thought this post comparing indoor and outdoor running/walking might helpful.  Enjoy!



Indoor (Treadmill) Walking/Running

Pros

• You can do it any time (if you have one in your home) and it very private
• You can walk/run in all kinds of weather (however, you may still need to get to the gym)
• Provides some cushion to support the knees
• Can provide a challenge if you are used to outdoor walking/running
• Equip with tools such calories burned, pace, incline and decline (on some models)
• Are able to read or watch TV during your workout, which can be a motivator

Cons

• Can be a costly investment
• Not as convenient if you don't have one at home and are unable to get to the gym
• Walking or running in place can get boring for some people

Outdoor Walking/Running

Pros

• The fresh air and exploring the wonderful places in your neighbourhood
• Can be a challenge if you are used to treadmill walking/running
• Able to run/walk with a partner or as a group
• It is free, with no line ups or waiting for equipment
• Achieve a greater feeling of accomplishment (this one is hard to explain, it is like you have actually "been" somewhere)

Cons

• Can be weather permitting (although many people get out there, cold, rain or shine)
• Easier to lose track of time as the numbers are not right in front of you
• Not very private

Time for you to weigh in!  Indoors or outdoors and why? 
Do you find one harder than the other?



Stay Healthy,
Tracy

5 Fall Pumpkin Recipes

I did a very similar post last year, showcasing some fall recipes that looked so comforting to me.

This year, I am going to try and share some new and interesting recipe ideas, which all have one main ingredient as the star:  Pumpkin.

Pumpkin and fall go together like peas and carrots, birds of a feather, Ren and Stimpy...well, you get the idea.

I know that I have confessed that I was not always pumpkin's biggest fan, but I have really grown to enjoy the flavour.

Without further ado, here are some recipes featuring pumpkin that I would like to try and I hope you will like them too. (And they are all from new-to-me bloggers!)

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Pumpkin Shortbread Cookies from Desserts for Two

Roasted Pumpkin Soup from Joyous Health

Pumpkin Smoothie from Peanut Butter and Peppers

Roasted Candied Pumpkin Seeds from Momtastic

Sopapilla Cheesecake Bars by Sweetly Serendipity



What is your favourite way to eat pumpkin?
Anything in cheesecake form always works for me!


Stay Healthy,
Tracy

Move of the Month: Head to Knee Pose

I hope all of my Canadian friends had a wonderful Thanksgiving!

I spent the weekend doing a little bit of work, a little bit of yoga and eating a lot of turkey.

Speaking of yoga, the Move of the Month for October is the Head-to-Knee pose and I can definitely say, it is one of my favourites.

It is a wonderful stretch to help release the back and the hamstrings and it easily adaptable no matter your fitness level and flexibility.

Here are the steps to ensure that you are performing the exercise safely and effectively.

Head To Knee Pose

1. Begin seated and extend your right leg straight in front of you.  Bend your left knee and place your foot on your right inner thigh.
2. Adjust your torso to align your belly button with your big toe.
3. Place your hands behind your back and as you inhale, squeeze your shoulder blades together and open up your chest.
4. As you exhale, fold forward and place your forehead on the yoga block (as pictured).
5. Walk your hands down your leg and grab onto to the flexed foot. Keep your back slightly rounded with your shoulders relaxed and away from your ears.
6. Continue to breathe deeply as you hold the pose for 30-60 seconds.
7. As you exhale, slowly roll back up to the starting position and repeat on the other leg.

Modifications

• If you are more flexible, place the yoga block at a lower setting or remove it altogether
• If your are able, hold on to the block and place it on bottom of the extended foot
• If you are unable to reach your toes, place a yoga strap, band or belt around your foot and hold on with both hands.
• If your lower back in uncomfortable, sit on a folded blanket or bolster
• You can also place a folded blanket or bolder under the bent knee if it is unable to touch the ground.

What parts of your body carry the most tension?

For me it is my chest muscles, hands down.

Stay Healthy,
Tracy

Product Review: No Sweat Laundry

This review is a long time coming.

I was lucky enough to win this package (2 To Go Packs, in Freesia) from the lovely Katy @ Fit in Heels an embarrassingly long time ago.

Here is are some of the benefits of using No Sweat Laundry (from the website):

• It's unique active ingredient, Bio Blast, eliminates bacteria and oil
• It is gentle on clothing and helps to remove under arm stains
• No Sweat does not break down the fabric and protects your clothes from pilling and fading
• It is just as effective in cold water

Overall, I was very impressed with these products.  The detergent made my gym clothes smell so fresh and clean, you would never know that I ever used them to workout. I have been experimenting with different products for year and nothing has worked this well for me.

The yoga mat spray also did a great job of freshening my mat.  I usually use tea tree oil and was excited to see if something else works just as well.  This spray does.

Pros:

• It works!  My clothes and yoga mat have never smelt so good.
• My skin is very sensitive and was not irritated by these products.  This is a huge thing for me.
• I could see an improvement with underarm stains (I imagine with regular use, it would improve even more).

Cons:

• Cost.  It is a little on the pricey side, but you only need to use it with your workout wear.  I still have a bottle and a half of mat spray left, so it lasts a long time.
• The ingredients were not listed (and I can't find them on the website), and I will like to see what is in it.

Buy or Bust:  I would definitely buy this product.

Thank you so much to Katy and No Sweat!

What do you use to wash your gym clothes?  How do you freshen your yoga mat.

Stay Healthy,
Tracy

Disclosure:  I received these products for free to review, but the opinions are my own.

Love Your Body Workout: Interval Jam

You may have noticed something different in the title of this post.

I usually preface all my workout posts with the length of the workout, but I have decided to make a change as I embrace a new way of looking at fitness.

This week, I launched my Love Your Body Bootcamp, but this outlook applies to all types of training.  We are all fabulous just the way we are and I think it is time that we approach health and fitness from a place of loving the skin we are in.  In my opinion, the best way to change your life is to start from a place of positivity and acceptance.

So all my workouts are about loving the body you have right now and getting excited and motivated to make it even healthier and stronger.

Are you with me?  Good.

Now, on to today's workout.  It is a tough interval circuit and takes about 30 minutes to complete. Let me know if you try it, I would love to hear your thoughts!

As always, check with your Doc before your begin/modify your exercise program.

Do you love your body just the way it is?

Stay Healthy,
Tracy

Cranberry Almond Granola Bars

I hope you had a wonderful long weekend!

I know that it still "technically summer", but it doesn't really feel the same once September hits.

However, I must admit that I love the month of September.  It is usually still filled with warm days and the night are cool and perfect for sleeping.

It could be that I also love it because I am not a kid going back to school. ;)

I know this a busy time for year for all of us and I know you are going to be looking for something quick and healthy to tuck in your (and your kids) lunches. You are going to love these granola bars.

To be honest, these are the first of about four incarnations of bars I have been working on.  (Keep an eye out for future posts).

In the meantime enjoy these bars.  They are low in fat and super easy to make!

Cranberry Almond Granola Bars (Make. 24 Bars)

2 cups whole rolled oats
1/4 cup ground flax
1/2 tsp salt
1 tsp cinnamon
1/4 cup applesauce
1/4 cup brown sugar
1/4 cup olive oil
1 tsp vanilla
1 egg
1/2 cup chopped almonds
1/2 cup dried cranberries

Preheat oven to 350 degrees and lightly spray a 8x8 pan with cooking spray.

Combine oats, flax, salt and cinnamon.  In a separate bowl, mix applesauce, brown sugar, oil and vanilla.  Beat in egg.

Add dry ingredients to the wet and stir until just combine.  Add in almonds and cranberries.

Put dough into greased pan and press down firmly with clean hands.

Bake for 25-30 minutes or until side are golden brown.

How did you feel about you or your kids going back to school today?

Stay Healthy,
Tracy

Worth Repeating: 3 Reasons Why You and I are Fabulous

Because everyone once in a while we need to consciously remind ourselves why we are so wonderful.


Every week, I participate in #fitblog chat on Twitter.  At the end of the discussion, we all gets the chance to brag about something we did this week that made us proud.

This is my favourite part of the chat.  It is so great to hear all of the fantastic accomplishments of my cyber friends.

Without hesitation, everyone tweets about recent weight loss, running that extra mile or completing a project at work.

Funny how we have pride in the things we have done, yet we don't feel the same way about our bodies or our minds?

Being body proud isn't about vanity, it is about loving yourself and being happy with the skin you are in.  Don't be afraid to love who you are, what you look like and the qualities you possess.

I'll start.

I am fabulous just the way I am because...

Wordless Wednesday: Can Fit Pro Fitness Conference

The Best Body Weight Exercises

You may have noticed that my blog posts have been slowly dwindling.

Yeah, I have noticed to.

It hasn't been intentional.  There have just been other things happening in my world right now that I have made a priority.  Life is unpredictable and sometimes you just have to roll with the punches.

But I am here today and would  like to show you some exercises using my favourite piece of equipment: Your own body weight!

In no particular order....

Lunges

Worth Repeating: Cross Training with Aqua Fitness

You know what I always say,"Some things are just worth repeating."

We are smack dab in the middle of summer and I can't think of any better way to get your sweat on.  Aqua fitness is great for all ages and levels and is surprisingly challenging.

Give it a try and let me know what you think!


It has been a pretty stressful week and working out was the last thing I wanted to do last night.

However, I knew in the back of my mind that as much as I didn't want to workout, some form of exercise would make me feel better (it always does).

I didn't want to run.  I needed something a bit easier on my joints, but still intense enough to get my heart rate up.

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5 Weight Loss Tips That Work

You have been exercising faithfully for months.  Your have been fueling up on healthy foods.  You get plenty of sleep and your stress levels are low.

But no matter what you do, you just don't seem to be making any progress in your weight loss journey.

As you may know, I prefer to focus on balance and moderation rather than weight loss.  However, I am a realist.  I know that losing fat is a big motivating factor for many of you.

I also know that you have probably have tried every trick in the book to shed those last few pounds.

Well, here are a few weight loss tips that are safe, easy and actually work.
(Just remember to check in with your doc before you make any changes. :)

30 Minute Workout: Prenatal Yoga

For me, yoga is always a welcome practice.  No matter what kind of day I had, yoga always makes me feel better.

If you are expecting, yoga will not only make you feel better, but it will also teach you many techniques such as breathing and focus that will help you during and after your pregnancy.

Here is a wonderful yoga flow designed with the Mom-to-be in mind.  You can pick and choose which poses you would like to do or do the entire workout.  Illustrations of the poses can be found here and here.

Make sure you check with your doc before you begin and/or make any changes to your exercise program.  

Worth Repeating: Finding the Best Trainer for You

Hiring a personal trainer can be one of the best decision you make to better your health and fitness.  I have done several posts on what to look for when searching for a fitness professional and thought this would be another post worth repeating.

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Friday Favourites: Healthy Makeover Inspiration

I have had baking on the brain.

The past few weeks have been very busy and I haven't been able to spend much time in the kitchen.  As I was surfing the net this week, the only sites I found myself visiting were the ones that pertained to delicious desserts.

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Worth Repeating: 6 Ways to Love the Skin You're In

When it is hot outside and you find yourself wearing less and less, do you scrutinize every body part before you leave the house? 

This is something that I posted just over 5 years ago and it is definitely worth repeating today.  It sparked some great discussion and a series of post on loving ourselves.

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Resolutions Rejuvenated

Remember this?

Healthy Banana Chocolate Chip Dough Balls

I hope you had a wonderful Canada Day! I am sure many of you are still celebrating with a day off today.

I had to work this weekend, but I still managed to squeeze in a little lounge time to enjoy the lovely weather.

I also managed to squeeze in a little bake time.

I wanted to create a healthy dough ball using a ripe banana that was past it's prime.  Sure, I could have made some banana bread or soft serve, but I wanted something portable that I could take with me in my travels.

These are super easy to make (only one bowl required) and turned out great. 
The secret is this: Refrigerate your dough.

I have seen this tip in quite a few blogs and it really works!  It really helps all the flavours mesh and makes the dough much easier to handle.

60 Minute Workout: Outdoor Circuit

I love it when the days are longer.

Whether you like to workout early in the morning or later in the evening, you know that (most of the time) you will still be greeted with some glorious sunshine.

It is no secret that I prefer to exercise in the fresh air.  After a walk or run, I often go the the local park with a resistance band in hand and do some strength training.  I do this with my clients too and there is just something about being outside that makes them work a little harder. :)

I hope this workout inspires you to work a little harder too.  You can do it two ways:

1. Plan your route so that there is a park along the way and bring your band.  Half way through the run/walk, stop at the park and perform the strength training exercises. OR
2. Complete your run/walk and do the strength training when you get back in your yard or a park close to your home.

As always, check with you doc before you begin any exercise program.

Exercise Review: Stress Relief Yoga

I ran more today than I have in over 3 months since I sprained my ankle.

I only did 4 2-minute sprints and they were very slow, but I got out there and I did it.

However, when I got home my ankle, knee and hip were not happy with me. (Isn't it amazing how all things are connected in the body?  When you injure one thing, you can mess up other body parts...but that is a different post. :)

After I did some foam rolling, I decided to break out a yoga DVD for a much needed stretch.  I choose Stress Relief Yoga with Suzanne Deason.  It is the perfect length (only 20 minutes) and great for stretching.

It has been a long time since I have done an exercise review and thought this would be a great opportunity to share. 

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4 Tips To Safe Summer Exercise

It has been a scorcher in Ontario this week with temperatures rising to over 40 degrees and it is just going to keep getting hotter and more humid.

In fact, there is an extreme heat alert issued for Toronto and we are on our way to breaking a weather record.

Welcome to the first day of summer.