My top five weight loss tips! 

For most us getting older means gaining weight!  And though our metabolism does decrease slightly with age, the real reason we gain those extra pounds is because we lose our passion for living.  Being youthful means going dancing, playing sports, laughing more, chasing the opposite sex which costs the body tons of calories.  Not everyone had a passionate youth, nor was everyone thin, but now has never been a better time to discover or rediscover what makes your "tok tik"!

#1 Find that personal reason that motivates you to move!

What makes you want to get up a click your heels?  If you like being competitive then join a challenging weight loss support group. If music floats your boat then load up the old ipod and set out for daily run/walks.  If a special event is on the horizon start a program today so you can show off that fantastic you. The fact is that "being fit is healthy" just isn't enough to motivate, we need a more personal reason...find it!

#2 Never, never keep junk food in the house! 

What is it with our diminishing will power at night?  No matter how much I convince myself  "I'm in control" when the evening comes and there's treats in the house I'm weak.  So the only solution is to not buy bulk junk food and store it in the house.  An now your thinking "but I have kids" well too bad it's not good for them either, have you seen the child obesity stats....treats are not love, spending time with your kids is, so go out together for a walk and get your fix if you must.  Stop rewarding with food ..... find another way!


#3 Try and walk as much as possible every day!

I know what your thinking "who has time to walk"? Well we seem to always have time for TV, internet, video games, telephone calls so why not spend a few of life precious moments enjoying a walk ... heck bring along your blue tooth if you must.  This is one of the easiest, cheapest and most convenient ways to work off those extra pounds ... find the time!


#4 Eat like a king at breakfast, a prince at lunch and a pauper at dinner!

                                                                                                                                      

Even though this old saying still holds weight today, if you follow it, you won't!  Learn to love your breakfast as this meal will single handedly "make or break" your day.  A good morning meal can energize you, put you in a good mood and keep you focused.  As you provide yourself with the proper nutrition throughout the day your need for a large evening meal will diminish leading to less stored calories and even a better night's sleep..... look mom no more passing out after my huge dinner!


#5 Choosing Low GI foods is a "this for that"  diet strategy you can easily live by!

Twenty years ago I believed in this diet even though it never really existed till 1996.  As a competitive bodybuilder back in 1991 I experimented with all kinds of weight loss strategies and the low GI diet lead me to victory. It helped me to lose those stubborn extra pounds without leaving me weak, moody or hungry. The focus is not on extremely reducing your calories but on exchanging low GI foods for high ones.  The glycemic index (GI) of a food is how fast it will leave the digestive system and enter the blood stream.  Low GI foods (<55) tend to burn up slower, helping to reduce hunger, providing you with steady energy and preventing diseases associated with consuming too many high GI foods (>70).  For more information on The Low GI Handbook visit their website at: http://www.glycemicindex.com/

WEIGHT LOSS THROUGH LOW GI EATING

Eating a balanced diet is essential during a weight loss program but in many cases it may not be enough.  Choosing low glycemic foods may be equally as important.  Insulin is released when we consume high GI foods or large quantities of carbohydrates.  This insulin thus prevents us from using our stored fat as energy and may cause a drop in blood sugar leading to more cravings.
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The glycemic index is a measure of the effect of carbohydrates on blood sugar levels.  Carbohydrates that break down quickly during digestion and release glucose rapidly into the bloodstream have a high GI (>70). Carbohydrates that break down more slowly, releasing glucose more gradually into the bloodstream, have a low GI (<55).

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The basic technique for eating the low GI way is simply a "this for that" approach - ie: swapping high GI carbs for low GI carbs.  You don't need to count numbers or do any sort of mental arithmetic to make sure you are eating a healthy low GI diet.    http://www.glycemicindex.com/
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Eating a lot of high GI foods can be detrimental to your health because it pushes your body to extremes.  This is especially true if you are overweight and sedentary.  Switching to eating mainly low GI carbs that slowly trickle glucose into your bloodstream keeps your energy levels balanced and means you will feel fuller for longer between meals. For more read "The Low GI Handbook"  http://www.ginews.blogspot.com/
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BODY BALL EXERCISES                   

Also known as balance ball, swiss ball and exercise ball, this training equipment can be used to improve your balance, core strength and coordination.  Perfect for those needing to improve sports specific skills, functional movements (like fall prevention) or just to spice up a boring fitness routine.  There are several different body ball exercises to choose from, just make sure they suit your level of ability as some can be quite difficult. 

Choose the right size body ball for you.  To test it, sit on the ball and make sure your hips are level or just slightly higher than your knees.   55cm (4'11" - 5'4")   65cm (5'5"-5'11")   75cm (6'0"-6'7")
  

              

Check out the great body ball exercises on the "TIPS" page.  Be sure that you choose appropriate exercises for your ability to prevent any injuries.  If you have just recovered from injury contact your physiotherapist or doctor before starting a new fitness program.  Please feel free to contact Michelle for any questions or concerns you may have about using the body ball in your exercise routine.

       

WINTER WEIGHT NO  MORE!

Not motivated by the dark and cold days ahead, well lets make some fitness plans to keep your weight loss goals on track. 

1) Winter Sports can be alot of fun.  There's skiing, snowboarding snowshoeing and skating.  Use your local indoor fitness centre to prepare for these great activities so you'll stay injury free all season long.  The bosu and balance ball are an excellent way to improve your agility, coordination and balance. And by strengthening your legs, core and upper body muscles you'll excel at these sports making them so much more enjoyable.

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2) Indoor Cardio Classes are absolutely perfect for those who hate to exercise in the cold weather.  There's spin, aerobic, zumba, latin dance, kick boxing and indoor bootcamps.  Contact your local fitness centre and schedule sessions 2-3 times weekly and you'll be as fit as a fiddle come spring.  Just remember to ask what level each class is so your not disappointed and bring plently of water to hydrate yourself.
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3) Outdoor Running and Power Walking are easy to schedule and cost next to nothing, perhaps the only expense is a good pair of runners. Start slowly with a walk/run schedule and progress from there.  Join a running group, Forerunners on 4th Ave, Vancouver, has excellent programs.  Be sure to well hydrate even though the weather is cool and always wear reflective clothing to be safe.  I would recommend to train with a partner if your exploring trail running and never use an IPOD when alone unless your absolutely sure of your surroundings.
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WEIGH-OUT TODAY!

Congratulations to all those who stayed in the TPD challenge till the very end.  Early this morning there were a few participants getting they're final workout in before hitting the scale. The top winners lost over 14 pounds each and there was a total of 175lbs lost by 30 people who weighed-out today "Bravo"!  I couldn't be more pleased seeing so many of you succeed!

                    

TIS THE NIGHT BEFORE WEIGH-OUT AND ALL THROUGH THE GYM...."YES" CREATURES WERE STIRRING WE WERE TRYING TO GET SLIM!  WE WORKED SO HARD THAT WE BROKE OUT IN  SWEAT.. ARE WE REACHING OUR GOALS........."YES" THAT YOU CAN BET!

Kale Chips            
1 bunch of kale
2 Tbs olive oil
1/2 lemon, juiced
1 tsp salt

1) Preheat oven to 200
2) Wash kale thoroughly and let dry
3) Tear kale away from stem. Each kale leaf should be torn into about 6 or eight pieces
4) Place kale, salt, olive oil and lemon into a bowl and mix together with your hands, gently massaging the kale with the oil, lemon and salt
5) Lay kale out on a cookie sheet or pizza pan
6) Place in over and set timer for 30 minutes

At 30 minutes, remove from oven and gently unstuck kale from pan if it has stuck and replace for another 10-15 minutes until kale is dry and crispy

Allow to cool. Can store in fridge for up to a week