Saturday, June 11, 2011
Karma Wear
Thank you to Lee from Lotus Wear and Karma Clothing for the beautiful new jacket and pants from the upcoming Fall line. The pink is gorgeous and the cut is fabulous. It is so nice to wear clothing that inspires you to get up and get going! If you want to see some beautiful active wear check out Lee's huge new selection at Lotus Wear located at the Superstore Plaza.
Tuesday, April 5, 2011
Fundraiser
Hey everyone. If you haven't already read the Echo there is an article in todays paper about an elderly couple that support a community in the Philippines. I have committed to helping them raise the items they require for the students in need.
The list of required items is in the paper. If anyone has any of these much needed items kicking around and can donate them - I will be donating the studio as a drop location from noon - 4pm on both Saturday and Sunday this weekend.
Every little bit will help!
That will be your blog challenge for this week!
The list of required items is in the paper. If anyone has any of these much needed items kicking around and can donate them - I will be donating the studio as a drop location from noon - 4pm on both Saturday and Sunday this weekend.
Every little bit will help!
That will be your blog challenge for this week!
Monday, March 28, 2011
Blog Challenge #13
Spring Clean Your Diet! This week I would like you to take a good hard look at your diet. If it helps, write down everything you eat and drink and the time you eat it and anything you put in it and on it. At the end of the week, take an hour or so and do a basic caloric review to see if you are eating way too much, or perhaps not enough and also what time of day you consume the most calories. This can be a lot of work but sometimes just writing down the foods you eat can open your eyes as to what is going in.
There is a very popular ap you can download if you have an i-phone or i-pad called myfitnesspal (I think). This ap is set up so you can input all of your daily food intake as well as your exercise routine and it will break down the calories, fats, proteins etc. for you.
At the same time you are doing this, try working on decreasing the food items you know you eat or drink too much of such as pop, coffee, treats, butter etc.
Don't eliminate! Heaven forbid! Just decrease. Good luck.
There is a very popular ap you can download if you have an i-phone or i-pad called myfitnesspal (I think). This ap is set up so you can input all of your daily food intake as well as your exercise routine and it will break down the calories, fats, proteins etc. for you.
At the same time you are doing this, try working on decreasing the food items you know you eat or drink too much of such as pop, coffee, treats, butter etc.
Don't eliminate! Heaven forbid! Just decrease. Good luck.
Monday, March 21, 2011
Blog Challenge #12
Hi guys - well, I'm not getting the response to the challenge I was hoping for so I will continue until the 15th of April and then possible change directions with this site.
In the mean time, this week I would like you to clean out your fridge and cut up a whole bunch of fresh veggies into individual tupperware dishes so they are ready to go for a salad or a snack throughout the week. As well, do up a menu plan for dinners and make sure you have all the ingredients on hand for each of the meals. This is a habit you should try to get into for Sundays - it makes the week so much easier in terms of nutrittion.
Good Luck!
In the mean time, this week I would like you to clean out your fridge and cut up a whole bunch of fresh veggies into individual tupperware dishes so they are ready to go for a salad or a snack throughout the week. As well, do up a menu plan for dinners and make sure you have all the ingredients on hand for each of the meals. This is a habit you should try to get into for Sundays - it makes the week so much easier in terms of nutrittion.
Good Luck!
Sunday, March 13, 2011
Blog Challenge #10
Simple and to the point. Don't weigh yourself at all this week AND do 40 crunches every day.
I am in Tofino doing a presentation to the producers of The Dragon's Den so send me positive vibes!
I am in Tofino doing a presentation to the producers of The Dragon's Den so send me positive vibes!
Monday, March 7, 2011
Blog Challenge #10
Wow, what a beautiful day! Feels like spring and you know what happens when spring starts poking it's head around the corner - spring cleaning. This weeks challenge is completely different - I want you to take the time to do something you have been putting off such as the mountain of recycling in the garage; cleaning out closets; take clothes to the consignment store etc.
Combine this challenge with not skipping any meals this week, especially breakfast!
Good Luck.
Combine this challenge with not skipping any meals this week, especially breakfast!
Good Luck.
Monday, February 28, 2011
Blog Challenge #9
Okay guys - this week will be kind of like a wedding - something old, something new, something borrowed and something blue!
Continue with one cup of coffee per day...if you can.
Eat at least one piece of fruit per day (for someone like myself this can be a challenge as I don't like fruit).
Your fitness challenge is to do a hill repeat workout 2x this week. What does that mean? Find a hill close to your home (or drive to one), walk for 15 - 20 minutes prior to getting to the hill then walk or walk run or jog up (walk down) the hill repeatedly for 20 mintues and then walk home. Push yourself outside of your comfort zone so you are really huffing and puffing by the end of the 20 minutes.
Check out my website for a great seminar series coming up starting March 11th. Go to the home page and click on the seminar series link - it will take you directly to the information.
Continue with one cup of coffee per day...if you can.
Eat at least one piece of fruit per day (for someone like myself this can be a challenge as I don't like fruit).
Your fitness challenge is to do a hill repeat workout 2x this week. What does that mean? Find a hill close to your home (or drive to one), walk for 15 - 20 minutes prior to getting to the hill then walk or walk run or jog up (walk down) the hill repeatedly for 20 mintues and then walk home. Push yourself outside of your comfort zone so you are really huffing and puffing by the end of the 20 minutes.
Check out my website for a great seminar series coming up starting March 11th. Go to the home page and click on the seminar series link - it will take you directly to the information.
Monday, February 21, 2011
Blog Challenge #8
Hmmm - I didn't see many comments for #7. Does that mean you didn't like it, didn't do it or couldn't post?
Well, since I am lying on the couch recovering from knee surgery I think this weeks blog should reflect my misery!
This week I want everyone to lie on the couch and watch copious quantities of television while indulging in over the counter narcotics while bossing your man slave around. Sound like fun? Trust me, it gets old in a hurry. On another note - did everyone know that the worlds top model right now is actually a man! Seriously, she/he was on Oprah!
Okay for your real challenge this week you are to do the plank twice per day for as long as you can hold it up to a maximum of one minute. See if you can improve your time as the week progresses. If you don't know what a plank is, lie on your stomach, using just the strength of your core raise your body off the floor until only your forearms and toes (or knees if it is too challenging) are on the floor. You should resemble a plank! If you don't get it, just google the exercise and you will know what I mean. This is a great core exercise. Also, decrease your coffee intake by half (just for this week).
Good luck.
Well, since I am lying on the couch recovering from knee surgery I think this weeks blog should reflect my misery!
This week I want everyone to lie on the couch and watch copious quantities of television while indulging in over the counter narcotics while bossing your man slave around. Sound like fun? Trust me, it gets old in a hurry. On another note - did everyone know that the worlds top model right now is actually a man! Seriously, she/he was on Oprah!
Okay for your real challenge this week you are to do the plank twice per day for as long as you can hold it up to a maximum of one minute. See if you can improve your time as the week progresses. If you don't know what a plank is, lie on your stomach, using just the strength of your core raise your body off the floor until only your forearms and toes (or knees if it is too challenging) are on the floor. You should resemble a plank! If you don't get it, just google the exercise and you will know what I mean. This is a great core exercise. Also, decrease your coffee intake by half (just for this week).
Good luck.
Monday, February 14, 2011
Blog Challenge #7
To Kidsnme - you are doing amazing!
Your challenge this week is to complete 3 - one hour walks or walk runs or runs BUT with intervals. If you are a walker you would walk/power walk; if you are a power walker you would power walk/jog; if you are a runner you would jog/run. Try to do 5 minutes of the easier level followed by 2 minutes of the more challenging level. This can be done outside or on a treadmill.
Good Luck!
Your challenge this week is to complete 3 - one hour walks or walk runs or runs BUT with intervals. If you are a walker you would walk/power walk; if you are a power walker you would power walk/jog; if you are a runner you would jog/run. Try to do 5 minutes of the easier level followed by 2 minutes of the more challenging level. This can be done outside or on a treadmill.
Good Luck!
Monday, February 7, 2011
Blog Challenge #6
Well, who would have thought not eating or drinking out could make so many people cranky! Hmmmm, what does that say?
Okay, guys for those of you who have been following this weekly challenge, your challenge this week is to sign in and post your comments!
Second challenge for the week is no wine. KIDDING Diane! The second challenge is to do something fitness oriented that is outside your comfort zone or something you have been putting off trying. For example, if you walk the same route every day, do it in the other direction. Try walk running if you are a walker or go to the pool and do an aquafit class - come to our studio, Rhonda has lots of different types of classes, most of which can be done by drop ins. Try snowshoeing or dust off your bike. Sue in Costa Rica, if you see this, try a beach yoga class or zip lining! The sky is the limit.
Heads up, my next series of classes begins March 1st and runs for 6 weeks excluding spring break. There is a hip/knee class, a posture class, a back program, 2 Core Blast programs and a chronic pain class.
I want to know what everyone trys - so get posting.
Okay, guys for those of you who have been following this weekly challenge, your challenge this week is to sign in and post your comments!
Second challenge for the week is no wine. KIDDING Diane! The second challenge is to do something fitness oriented that is outside your comfort zone or something you have been putting off trying. For example, if you walk the same route every day, do it in the other direction. Try walk running if you are a walker or go to the pool and do an aquafit class - come to our studio, Rhonda has lots of different types of classes, most of which can be done by drop ins. Try snowshoeing or dust off your bike. Sue in Costa Rica, if you see this, try a beach yoga class or zip lining! The sky is the limit.
Heads up, my next series of classes begins March 1st and runs for 6 weeks excluding spring break. There is a hip/knee class, a posture class, a back program, 2 Core Blast programs and a chronic pain class.
I want to know what everyone trys - so get posting.
Monday, January 31, 2011
Blog Challenge #5
Wow, who would have thought that would be such a tough challenge! But, way to go for giving it your best shot. Keep at those squats and you will be bikini ready this summer.
I am sitting on the West Coast staring out at the Broken Islands thinking about your challenge for the week. Since I am in the middle of no where I figured this weeks challenge would be related to my location. Sorry ahead of time for this one you guys (not really - tee hee). Your challenge will be Sunday exempt in case anyone is an avid football junkie.
Okay, no eating out this week....that means Starbucks Dianne! No coffees, muffins, lunches, sour patch candies at Town Pantry, sushi etc. That means you might have to be a bit more organized in terms of lunches and suppers. Just so you have something to enjoy for the week, I would also like everyone to do 10 push ups every day. These can be any kind of push ups including wall push ups. This is a great exercise for gently couersing the twins back up to their original location!
Have a great week.
I am sitting on the West Coast staring out at the Broken Islands thinking about your challenge for the week. Since I am in the middle of no where I figured this weeks challenge would be related to my location. Sorry ahead of time for this one you guys (not really - tee hee). Your challenge will be Sunday exempt in case anyone is an avid football junkie.
Okay, no eating out this week....that means Starbucks Dianne! No coffees, muffins, lunches, sour patch candies at Town Pantry, sushi etc. That means you might have to be a bit more organized in terms of lunches and suppers. Just so you have something to enjoy for the week, I would also like everyone to do 10 push ups every day. These can be any kind of push ups including wall push ups. This is a great exercise for gently couersing the twins back up to their original location!
Have a great week.
Monday, January 24, 2011
Blog Challenge #4
I was surprised to hear how many people enjoyed squatting. Who would have thought!
This weeks challenge is going to be a bit more difficult and it is also going to be a 2-part challenge. One part nutrition and one part exercise. Remember your weight loss success is determined more by your nutrition than it is by your exercise.
This week (which includes the weekend) try not eating sweets of any kind other than fruit! As well, continue with the squats but add 10 more to the day BUT take Saturday and Sunday off of squatting.
Thanks to Brends, it may be easier to comment on this blog so give it a try.
Happy squatting.
This weeks challenge is going to be a bit more difficult and it is also going to be a 2-part challenge. One part nutrition and one part exercise. Remember your weight loss success is determined more by your nutrition than it is by your exercise.
This week (which includes the weekend) try not eating sweets of any kind other than fruit! As well, continue with the squats but add 10 more to the day BUT take Saturday and Sunday off of squatting.
Thanks to Brends, it may be easier to comment on this blog so give it a try.
Happy squatting.
Sunday, January 16, 2011
Blog Challenge #3
And.....? How did you make out? I'm waiting patiently to hear.
Okay, here is a doozy for the week coming up. I still want you to watch your portions every day, especially at supper, and I still want you to eat breakie every day (I almost always have a bowl of oatmeal with about a 1/2 cup of yogurt mixed into it and then top it with berries, or fruit compote or granola) but now I also want you to do 40 squats every day this week!
Whaaaaaatttt! Okay, let's break it down - how about 10 when you are doing dishes, 10 when you are watching the news, 10 before you go to bed and 10 before you leave for work. Piece of cake.
Did you know the most important muscle in the lower body for function is the butt (glutes)? Did you know the best way to create a strong, firm bikini butt is by doing squats and lunges? You'll be bikini ready in no time. Remember to post your blog!
If you are trying to comment and it won't post - you have to go to the top of the page and sign in with a gmail or hotmail address. It takes a couple minutes the first time but then it is quick after that.
Okay, here is a doozy for the week coming up. I still want you to watch your portions every day, especially at supper, and I still want you to eat breakie every day (I almost always have a bowl of oatmeal with about a 1/2 cup of yogurt mixed into it and then top it with berries, or fruit compote or granola) but now I also want you to do 40 squats every day this week!
Whaaaaaatttt! Okay, let's break it down - how about 10 when you are doing dishes, 10 when you are watching the news, 10 before you go to bed and 10 before you leave for work. Piece of cake.
Did you know the most important muscle in the lower body for function is the butt (glutes)? Did you know the best way to create a strong, firm bikini butt is by doing squats and lunges? You'll be bikini ready in no time. Remember to post your blog!
If you are trying to comment and it won't post - you have to go to the top of the page and sign in with a gmail or hotmail address. It takes a couple minutes the first time but then it is quick after that.
Monday, January 10, 2011
Blog Challenge #2
Well kids - how did it go? I spoke to several people who had gone on the site to see what the first challenge was but so far there seems to be an awful lot of echo in this chat room! I ran into one lady who said she had read the blog but hadn't started yet - I kidded saying, "are you going to wait until Sunday and then do 3.5 hours of exercise?"...which really wasn't the idea! I thought of you guys all week long as I did mine.
So here is your challenge for this week - let's do a building block challenge this week - carrying on from last week, I would like you to exercise 4x this week PLUS eat a healthy breakfast every morning AND watch your portion controls all week! If it helps, write all your food down to see exactly how much you are eating.
Good luck and REMEMBER to post your success and hurdles. My goal is to have 500 people participating in this challenge by the end of 2011. Will you help me?
So here is your challenge for this week - let's do a building block challenge this week - carrying on from last week, I would like you to exercise 4x this week PLUS eat a healthy breakfast every morning AND watch your portion controls all week! If it helps, write all your food down to see exactly how much you are eating.
Good luck and REMEMBER to post your success and hurdles. My goal is to have 500 people participating in this challenge by the end of 2011. Will you help me?
Monday, January 3, 2011
First blog challenge of 2011
Well, it is the first Monday of January so here we go with the 52 week challenge. I encourage you to get your friends and family on board regardless of where they live.
So your first challenge for 2011 will be to get up and exercise a minimum of 30 minutes everyday this week (that is 7 days not 5!). If you already exercise on a regular basis, your goal will be to try something different but most importantly I want everyone to try and be very present throughout the whole activity. If you are walking your dog, look around and enjoy the walk instead of creating a shopping list. If you are taking a yoga class, focus on what you are feeling instead of counting down the minutes until it is over.
Good luck and remember to post when you have successfully completed the week!
So your first challenge for 2011 will be to get up and exercise a minimum of 30 minutes everyday this week (that is 7 days not 5!). If you already exercise on a regular basis, your goal will be to try something different but most importantly I want everyone to try and be very present throughout the whole activity. If you are walking your dog, look around and enjoy the walk instead of creating a shopping list. If you are taking a yoga class, focus on what you are feeling instead of counting down the minutes until it is over.
Good luck and remember to post when you have successfully completed the week!
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