In Vancouver. Hot yoga training starts this morning. We are starting this morning with an hour practice....looking very forward to it as I haven't done a hot class since Easter weekend. And excited to be back at this place with this focus.
At the moment I am also doing a detox cleanse.....yesterday was supposed to be no food. Today as well. Good luck with that....although I did only stick to vegetables and whole grains.....no meat or meat protein at all. That is a new one. It is just nearly impossible to be on a liquid diet...even for two days!! Tomorrow is two shakes and one sensible meal.....only 3 meals? Hmmmm....not sure that will work. Especially with the two hot practices a day. And my body is used to eating every couple hours, 6-7 times a day. Maybe if I got up at noon and went to bed at 7.
Saturday, May 29, 2010
Chase BootCamp
Thursday nite session as follows:
Warm up
1 minute jumping jacks
1 minute side shuffles
1 minute burpies
repeat for a total of 6 minutes
1.Sprints
Split into two groups - one group does pushups the other does shoulder presses with 5-8 lb dumbbells.
Push up group does one.....shoulder press group follows with one. Repeat with 2-2/3-3/4-4 etc until you reach 10 and then work your way back down to one. Switch and repeat.
4. Timed Planks
Warm up
1 minute jumping jacks
1 minute side shuffles
1 minute burpies
repeat for a total of 6 minutes
1.Sprints
- 100 yd slow jog there and back
- sprint there and back
- repeat 4 times
- shoot for 100...get your rhythm!
Split into two groups - one group does pushups the other does shoulder presses with 5-8 lb dumbbells.
Push up group does one.....shoulder press group follows with one. Repeat with 2-2/3-3/4-4 etc until you reach 10 and then work your way back down to one. Switch and repeat.
4. Timed Planks
- 1 minute plank
- back extension from hands and knees alternating arm/leg 15 each side
- repeat above once more
- 20 full sit ups
- elbow to knee(bicycle) slow and controlled
- 40 leg paddles
Workout for F.L.Y. small group training
Here is the workout that we did last Thursday...hope you are all getting around okay!!
LEGS
4x10 straight leg BB dead lifts
SS 20 alternating reverse lunges
TS 20 mountain climbers
4x20 alternating single leg hamstring stretches
SS 20 alternating lunges (stepping forward)
TS 20 walking pump lunges
4x10 leg curls
SS 10 wide stance straight leg dead lifts with olympic bar
TS 10 wide legged squats at smith machine
Thursday, May 13, 2010
Thursday Boot Camp Workout
Warm up -
10 side to side lunges no weight(10 each side)
Alternating arm swings with DBs 10 each side
Standing Pec Dec with DBs 10 reps
Repeat above 3 times - 10 reps first two sets and 15 last set.
4 minutes Tabata style cardio - 20 second sprint followed by 10 second rest. Repeat 8 rounds to complete 4 minutes.
Eight 8 count body builders - jump back to plank/pushup/pop feet out and back in/pop feet to hands/stand and jump.
SS 8 each side side planks with a leg lift.
TS 8 each side reverse lunge into knee up.
Repeat 3 times....last set with 10 reps.
10 elevated supine bar pull ups
10 SS tricep bench dips
10 TS plank position knee drive to elbow (10 each side)
repeat 3 times last set is 15 reps.
8 each side feet on bench plank hold with a leg lift.
SS 8 each side supine single leg extension.
TS 8 each side single leg push ups.
repeat 3 times last set is 10 reps.
Repeat above Tabata protocol sprinting for end.
10 side to side lunges no weight(10 each side)
Alternating arm swings with DBs 10 each side
Standing Pec Dec with DBs 10 reps
Repeat above 3 times - 10 reps first two sets and 15 last set.
4 minutes Tabata style cardio - 20 second sprint followed by 10 second rest. Repeat 8 rounds to complete 4 minutes.
Eight 8 count body builders - jump back to plank/pushup/pop feet out and back in/pop feet to hands/stand and jump.
SS 8 each side side planks with a leg lift.
TS 8 each side reverse lunge into knee up.
Repeat 3 times....last set with 10 reps.
10 elevated supine bar pull ups
10 SS tricep bench dips
10 TS plank position knee drive to elbow (10 each side)
repeat 3 times last set is 15 reps.
8 each side feet on bench plank hold with a leg lift.
SS 8 each side supine single leg extension.
TS 8 each side single leg push ups.
repeat 3 times last set is 10 reps.
Repeat above Tabata protocol sprinting for end.
Wednesday, May 12, 2010
Sugar=POISON!!
I just read an article about a recent study released by Stats Canada that revealed that Canadians consume 51 lbs of sugar per year. 51 lbs!!! You have got to be kidding me!!!
It has been linked with cancer, type 2 diabetes, heart disease, obesity, dental decay and hyper active behavior.......to name a few.
There are a number of common sugars that we see in processed foods. If you stay away from processed foods...guaranteed you will stay away from almost all of these.
Glucose(or referred to as Dextrose) is the simplest form....absorbed quickly into the blood stream.
Your body breaks down all carbs into glucose for its main source of energy/fuel.
Glycemic Index(GI) is a scale that is used to measure how quickly glucose enters the bloodstream.
Foods such as certain veggies/fruits, whole grains/seeds, beans tend to have a lower GI and therefore do not cause weight gain or blood sugar and energy fluctuations....when eating proper portion sizes and consistently through out the day with lean protein.
Foods high on the GI are pop, candy, cookies, muffins, sweetened cereals, and white processed items. I won't even refer to these as food.
Fructose is the main sugar in fruits and veggies, absorbed more slowly than glucose and is healthier.
Sucrose is white or table sugar. Refined, refined, and then refined some more.
Lactose is the main sugar in milk. In order to be metabolized, lactose requires a lactase enzyme...people who are lactose intolerant have decreased levels of this enzyme. I still consider dairy processed....think of all it goes through and all the crap that is added to it before it hits the shelf. Yogurt is one of the biggest culprits of being sugar laden.....unless you buy organic plain yogurt that has bacterial cultures and no added fillers or stabilizers.
High Fructose Corn Syrup(HFCS) is very popular and is derived from corn. Extends shelf life of certain products and has been linked to the surge of type 2 diabetes and obesity in North America. Do I need to say anymore about this nasty stuff?
There are alternatives. They take some getting used to....but they are healthier!! And I am not referring to artificial sweeteners.
Molasses is a byproduct of refining sugar cane or beets into sugar....but contains calcium, iron, potassium, magnesium, selenium and B6.
Sucanat is derived from evaporated sugar cane juice. Contains more minerals and vitamins than white sugar. Can be used in baking to replace white/brown sugar.
Agave nectar is derived from the Mexican agave plant and is very low on the GI...it has almost no impact on blood sugar and therefore is a great sweetener for diabetics. Much sweeter than sugar so you don't have to use as much either.
Stevia is derived from a plant in Central/South America. Completely natural with few to no calories. Can have a bitter taste but can be substituted for baking.
How can you reduce your sugar intake?
It is such a simple choice to make....and by reducing your sugar intake your cravings disappear, your energy and health improve all around.
Sounds like a pretty great trade off to me!!
DON'T BE FOOLED BY BROWN SUGAR!!! It is just white sugar with a bit of molasses in it.
It has been linked with cancer, type 2 diabetes, heart disease, obesity, dental decay and hyper active behavior.......to name a few.
There are a number of common sugars that we see in processed foods. If you stay away from processed foods...guaranteed you will stay away from almost all of these.
Glucose(or referred to as Dextrose) is the simplest form....absorbed quickly into the blood stream.
Your body breaks down all carbs into glucose for its main source of energy/fuel.
Glycemic Index(GI) is a scale that is used to measure how quickly glucose enters the bloodstream.
Foods such as certain veggies/fruits, whole grains/seeds, beans tend to have a lower GI and therefore do not cause weight gain or blood sugar and energy fluctuations....when eating proper portion sizes and consistently through out the day with lean protein.
Foods high on the GI are pop, candy, cookies, muffins, sweetened cereals, and white processed items. I won't even refer to these as food.
Fructose is the main sugar in fruits and veggies, absorbed more slowly than glucose and is healthier.
Sucrose is white or table sugar. Refined, refined, and then refined some more.
Lactose is the main sugar in milk. In order to be metabolized, lactose requires a lactase enzyme...people who are lactose intolerant have decreased levels of this enzyme. I still consider dairy processed....think of all it goes through and all the crap that is added to it before it hits the shelf. Yogurt is one of the biggest culprits of being sugar laden.....unless you buy organic plain yogurt that has bacterial cultures and no added fillers or stabilizers.
High Fructose Corn Syrup(HFCS) is very popular and is derived from corn. Extends shelf life of certain products and has been linked to the surge of type 2 diabetes and obesity in North America. Do I need to say anymore about this nasty stuff?
There are alternatives. They take some getting used to....but they are healthier!! And I am not referring to artificial sweeteners.
Molasses is a byproduct of refining sugar cane or beets into sugar....but contains calcium, iron, potassium, magnesium, selenium and B6.
Sucanat is derived from evaporated sugar cane juice. Contains more minerals and vitamins than white sugar. Can be used in baking to replace white/brown sugar.
Agave nectar is derived from the Mexican agave plant and is very low on the GI...it has almost no impact on blood sugar and therefore is a great sweetener for diabetics. Much sweeter than sugar so you don't have to use as much either.
Stevia is derived from a plant in Central/South America. Completely natural with few to no calories. Can have a bitter taste but can be substituted for baking.
How can you reduce your sugar intake?
- Eat the fruit and drink the water....get the full nutritional value of fruit by eating it instead of drinking high calorie sugar juices that have been processed.
- Become a smart label reader. If any of the 'unhealthy' sugars are listed in the first 3 to 4 words of the ingredients....put it back on the shelf.
- Break sugar cravings by chugging water, drinking cinnamon/vanilla tea.
- Use natural sweeteners like bananas, plums, applesauce, raisins in baking/oatmeal etc.
- 5 in 5 rule - cereal with a minimum of 5g of fiber and max of 5g of sugar per serving.
- Perimeter shop......don't go down those scary processed crap aisles at all. All the healthy stuff is on the outside.
It is such a simple choice to make....and by reducing your sugar intake your cravings disappear, your energy and health improve all around.
Sounds like a pretty great trade off to me!!
DON'T BE FOOLED BY BROWN SUGAR!!! It is just white sugar with a bit of molasses in it.
Always learning......
Every day is a learning experience for me.....whether I learn from my clients, my friends, my family, or something about myself....I am constantly trying to absorb everything that I can.
I am very excited, however, about the training that I will be participating in over the next few months.
First, I am heading to Vancouver on the 28th of this month for a week long intensive at YYoga for hot yoga. This is not Bikram style hot. My intention is to offer hot yoga in Salmon Arm....but INFRARED hot yoga. Amazing benefits.....check it out.
Then in August, I am heading to my home province of Saskatchewan to do a 10 day training session with Ryan Leier of One Yoga. The cool thing about this is that my husband is coming with me. 10 days at the Wood Acres Retreat center outside of Moose Jaw Sk. immersed in Ryan's incredible teaching, beautiful scenery, vegan cuisine prepared on site, no children(lol), with one of the people that I love the most in the world, sharing one of my biggest passions.
A significant shift has taken place in my life.....and I am back on a path that, although is taking work to travel, feels effortless and very fulfilling.
Jamie is back.
Tuesday, May 11, 2010
New beginning......
So....here is the start of something that I know is going to be amazing. Everything is starting to fall into place and today was a great day!! I will post everything as soon as I can tell all....right now this is all I can disclose.....but I am sure some of you can piece it all together already!!
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