Check Out My New Blog Site

Hi please check out my new blog site at
www.karmapt.ning.com
lots of new articles, recipes, lots of tips from myself and other great fitness experts.

SHOW ME THE COLOUR

Produce of a Different Color
The colors of certain fruits and vegetables can tell you a lot about the types of vitamins and nutrients they contain. Here's a guide that covers the whole fruit-and-veggie rainbow:

Purple/Blue: Containing high levels of phytochemicals like anthocyanins and phenols, plus antioxidants, blue and purple fruits and vegetables are thought to possess antiaging benefits. In addition to keeping you looking young, they can help you feel younger by aiding in memory function, reducing the risk of some cancers, and promoting urinary tract health. Blueberries, grapes — two of the Ten Sonoma Power Foods — plums, purple asparagus, eggplant, and purple peppers can all help you get your purple in.

Green: Full of phytochemicals like lutein, green produce has mighty antioxidant power and can help reduce the risk of some cancers, maintain good vision, and reinforce strong bones and teeth. Go green with kiwi fruit, arugula, artichokes, avocados, snap peas, green peppers, and zucchini.

White: White, tan, and brown produce contains phytochemicals such allicin, which is associated with a reduced cancer risk, healthy cholesterol levels, and heart health. Get these benefits with brown pears, white peaches, cauliflower, garlic, onions, jicama, and white corn.

Yellow/Orange: These sunny-colored fruits and veggies contain vitamin C, antioxidants, carotenoids, and biflavonoids. They are thought to help maintain a healthy heart, preserve vision, reduce the risk of some cancers, and promote a healthy immune system. Go orange with grapefruit, mangoes, nectarines, tangerines, lemons, carrots, and butternut squash.

Red: This vibrant color indicates the presence of lycopene and anthocyanins, which help improve memory function, maintain heart and urinary tract health, and lower the risk of some cancers. Get red with apples, cherries, pomegranates, strawberries, tomatoes, and beets.

Fiber Full
I know we all recognizes the importance of fiber in a healthy diet — but which fruits and veggies pack the biggest fiber punch per serving size? Artichokes contain a whopping 6.5 grams per serving, pears contain 5.1 grams, acorn squash has 4.5 grams, boysenberries have 3.5 grams, and apples contain 3.3 grams per serving. All are definitely leaders of the fiber-packed pack!

These are great reminders from the Somona diet.
Stay tune later today for 2 great dinner menus and a fabulous weekend workout to keep you sweating.
Joan

Head start on Thursday

Good MorningIt's still dark outside but I know a few of you are early risers also. I read some good tips on bingle eating this morning and i though I would share them,1) Brush your teeth after every meal.2) Keep the binge food as far away, and as inconviently located aspossible. If you have a kids, and keep some treats for them in thehouse, put them somewhere that you have to work to get them.Ie. The top shelf.3) Go for a quick walk or miniworkout of bodyweight exercises rather than a binge.4) Eat fruit, not junk, when you just can't stop eating.5) Try to avoid the environements where binges happen.6) Put your kitchen to bed after dinner, what i mean by that is don't go back in there after dinner or make it quick. Have your evening snack laid out so you don't find tempation lurking in the fridge or cupboard.I am going to forward you the adbridged 30 day plan today plus a great site I found it's a kitchen assessment. What's in your kitchen.Plus next week is Halloween and I have already told some of you I am bring you the pumpkin workout on what ever day your last work out is before Halloween. Be a little afraid LOL. and a big announcement later.LaterJoan

Wednesday kicked Ass

HiWell Wednesday is almost done but I thought I should share the day with you. First off I only had a short time to get my workout in so I squeezed in a great one.10 one arm kettlebell swings 15lb bell x 210 pushups10 pull upsrepeat 5 times without a breakrest 2 minutesthen 2 rounds of 3 minutes abs30 second eachSpiderman climbsroll backsplankrussian twistknee to chin curlsrest 1 minute repeat a couple of rounds of this is a real killer.Try it tomorrow.Eating was rushed but good. I had some almonds and an apple before my workout. The 1 cup of berries 1/2 cup yougurt i really like the new PC Blue menu yougurt low sugar tastes good and 1/3 cup kashi cereal.Snack a nice crisp small appleLunch my favourite an egg white omelette1/2 a grated sweet potatoe, 1/4 red pepper/ red onion, 1/2 cup organic spinach chopped fine sautee it together on medium heat. Add 1 carton of egg whites, stir a little then put under the broiler about 5 minutes and it will puff up beautifully.Dinner Pad Thaichicken, red peppers, red onion, garlic, ginger, frozen Zen Garden Veggies, pad thai noddles, soy sauce with a tbsp of peanut butter stirred in.Easy fast and couldn't taste better. Great for lunch the next day.Snack almonds and an orange.I feel great very satified.The bootcamp workout was great only Anne and Nikki made it so they got to work extra hard they were pretty whipped by the time they left and I am sure they will think of me tomorrow.Tomoorow i will eamil out the notified food plan i spent most of today going over it an adding my own twist. I think you will find it very easy to do well on.After 3 weeks how do your clothes feel how do you feel. I hope the answers are loser and grerat.good night remember you need sleep.Joan

Saturday is a great day

Saturday, Oct 18thFirst day of Sat. BootCamp. Another great workout.We added in a different cardio interval 20 seconds fast as you can 40 seconds slow, 5 intervals. Plus a great ab combo30 seconds spiderman climbs/in and outs/plank/russian twist with KB/ knee to chest. Rest 30 seconds repeat. Thanks to Scott Colby for that little gem.I emailed a new 30 day meal plan to many of you if you didn't recieve it please let me know and I will get it off to you.Remember it's a month to the start of the holiday season so make it count to ward you goals 5 to 8 pounds weight loss is possible if you put your mind and body to it.Joan

Bootcamp

It's been a while up here is the lastest.
Thursday was a great workout. The cardio 5 minute times slots went as followedsteady warm upincrease tension each minute1 minute fast/slow/fast/slow/fastsatart fast decrease each minuteall outalternating with 5 minutes in the studiocircuit included gravity/DSL balls/med ball/kettlebell1 minute per exerciseWow were we sweating in fact i received this email later that night"However I am in pppaiiiinnnnnn. My upper arms, armpits, shoulder blades, chest, my whole upper body is crying. Epsom salts and advil have relieved it a bit. Looking forward to Saturday"Thats what i like to hear go Lisa!!!!!Stay tuned for Saturday rush of fun!!!!!
Share

Thursday was great

Well another day drawing to a close. Today I had my second favourite breakfast for lunch and big bowl of oatmeal with fruit, Cinnamon and yogurt again it's just great to make what I love and not have to please the masses. Lets see what next week brings but when i am in the groove nothing will stop me. Those Christmas parties are only 3 months away. Boot camp was great tonight, because very few people came out, I got to do the workout also. Lots of squats, lunges push ups and med ball work. I love it. Dinner was superb. I make a Fabulous Thai salad.
-Julienne 1/4 red and yellow pepper, 2 carrots, 1/4 small red onion, 2 green onions, 1 mango not quite ripe, 1tbsp. fresh ginger,
-Roast or BBQ 1 small totally cleaned pork tenderloin let cool after cooking slice in half and slice thinly on a diagonal. Use chicken or firm tofu as an alternative
-In a separate bowl place 1/2 a package of Thai rice noodles cover with boiling water and let soak for 7 minutes drain and rinse under cold water.
-Mix all ingredients in a large bowl
-Dressing
3 tbsp soy sauce, 2 tbsp sesame oil, 3 tbsp olive oil, crushed chillies to taste 1 tbsp lite peanut butter, fresh ground black pepper, mix together until smooth
Toss in the dressing cover and refrigerate for at least 2 hours. Great for several days. I am seriously dreaming of eating the remainder for lunch tomorrow, but of course only after my workout, I think it's Gravity for me tomorrow.
Off to sleep also a big part of healthy living.
Joan

Hello all, Mary here. Great workout yesterday - felt guilty doing it in the middle of the day, but lots of energy for it. Had a good late lunch afterwards - tuna & cheese on a whole wheat tortilla wrap toasted in the panini grill. Yum! Had a good dance class last night also, but was very bold then..... don't need to say any more:-)

Day 9

Wednesday came fast this week.As I said yesterday and I will say it again eating is so easy when you don't have to think about anyone else. Lunch today was yummy, lots of veggies onion, red pepper, english cucumber a bit of black olives, of course the much needed 15 grams of lite feta and 2/3 cup of fake crab. I don't know why I love that stuff but I confess I do and of course nothing would be complete without a stop in the tomatoe patch for those delicious lttle morsels you know what I am talking about Cherry Tomatoes. What am I going to do when they are gone. The store bought ones are not even close. anyway all that beautiful salad need was a little spritz of olive oil and a hefty shot of Balsamic vinegar, I could drink that straight from the bottle.
Now I feel ready to kick my workout up into high gear. Just waiting for mary to arrive and we has suffer together. More on that workout a little later as well as a great easy stir fry recipe for dinner.
see you soon or should I say talk to you soon.
Joan
PS another pound today happy dance !!!!! Yeah Yeah

flab competition

Hello all, I'm Mary and I discovered last night at BootCamp that there's actually a wee bit of a competition going on!! Who knew.......... which is why I'm not winning. So now we'll up the ante, as they say. I've had a couple of workouts with Joan and have managed to attend some of the August bootcamps. Between soccer and kids stuff it's been a hassle. Now all is good and hopefully I'm back on track.

Eating is my biggest problem - the right stuff and enough of it, often enough is a challenge. I'd happily live on toast in the morning and a good dinner at night........... not enough healthy calories to do anything that will burn off the excess fat. Also, I don't drink enough water, plenty of the other stuff though :-) So everyone, to help me you need to make sure I always have a bottle of water in my hand.............. make me drink!

Gotta a ways to go to catch up but I'm game and eager to beat the challenger (well at least keep up with her).

Day 8

This past week has flown by, with my youngest son off to camp for a week the cooking could not be easier. I am rediscovering my love of the egg white omelet so yummy for breakfast, lunch or dinner. I love grated zucchini, a bit of grated sweet potato as well as broccoli, sweet red pepper, red onion and any veggie the crisper has to offer but the best thing about it is the delicious cherry tomatoes picked to order. I love going out to my tiny garden and choosing the ripest little tomatoes you just have to pop a few in your mouth while you stand there. They are the perfect little treat, to bad they will all be gone for another year way to soon. But until they are it will be cherry tomatoes for breakfast, lunch and dinner and of course a little snack. Right back to the omelette 30 grams of lite fea grated on top of the omelette and under the broiler until it puffs up all golden and beautiful. Now I am hungry guess what luch is going to be.

The best news is that the scale read 10lbs lighter this morning even with my gym clothes on YEAH!!!!!!

Besides tomatoes the next best thing about this time of year is the barbecue, dinner can be created fabulously and quickly with no pots to wash. I whipped up a delicious Cajun trout along with green beans and a beautiful fresh salad, start to plate 15 minutes.

Yesterday I skipped the weights and went for a long walk the weather was so perfect how could I stay in. But today i am off to do my kettlebell workout. I will keep you posted on the one. Later.

Day 4

Well it's day 4 and so far so good. In fact I weighted myself this morning and was down 5lb. I am sure it is just initial water weight but who cares it makes you feel good. Eating is easy once you get in a routine and of course advanced prep is what it is all about. Making a plan at least one day ahead and making sure you have what you need in your kitchen to follow the plan. some people are better if they plan their whole week in advance do their shopping on Sat. or sun. and prepare anything they can make in advanced. That way if you have a bad day at work and you are running late you know what you are going to eat and that everything is there. Fall and winter is a great time to make things ahead and to freeze in portion sizes. Take it out in the morning and there are no excuses. Plan your sncaks and lunches so they are easy, stay away from fast food lunches alot of people think grabbing a sandwich is okay but many contain way more calories than you want to consume. And remember it all about breakfast, I love a cup of fruit, 1/2 cup of yogurt and 1/2 cup of cereal and I can go most of the morning. Choose your cereal wisely check the protein the higher the better and watch the sugar the ones that you think are healthy may contain way more than you think. Keep the sugar per serving under 7 grams. And watch the portion size many people don't realize that Musili which they think is so good is only 1/4 cup per serving. The Kashi cereals are a great choice or the PC Organics, you will stay full longer.
Got to go work out more later.

day 2

Well I have to say my glutes were killing me last night, but I feel great this morning. Dinner last night was 4oz. grilled haddock, steamed veggies and a baked potatoe with no additions although I highly recommend a tablespoon of salsa and some fresh ground pepper.I was up early to train clients so my workout is this afternoon. Breakfast this morning was great 1 cup of berries and mango with non fat yogurt and 1/2 cup of Kashi cereal, I still feel full and it's 11:00. I also start my morning with a freshly squeezed lime hot water and a drop of organic honey, this helped me give up coffee 8 months ago and it tastes so much better. I never thought I would say that as I used to relish that really early morning coffee (5am) with the morning paper. but any habit can be replaced.I will write about my workout later today and about my BootCamp class, I don't really get to play there as there are so many participants to watch over and encourage but I love dreaming up the drills.Rember its not about how great you are at the start but that you started.

Ross's start

day one complete, not succesful.

for lunch i walked to tim hortons from work and got a sandwich and a cinnamon roll, with glaze. woo woo next stop my thighs! but tommarow i'm doing a real start, exept then i go to camp which dosnt exactly have the healthiest foods, especialy when you go to the tuck shop for a chocolate bar :P. my goal is to loose ten pounds in the two months. so this shall be quite a rocky start. but i shall prevail and i shall reach my goal.



day one 10 pounds to go!

Weight Loss Saga

Today is our first day of our program to loose 20lbs. Even though I am a Fitness Professional I have allowed my self to be consumed with my clients and my family and forgot about myself and being over 50 the weight has slowly crept on. You know it's happening but somehow you don't stop it. I was preaching and not listening well no more. We just finished a kick ass workout it's nice outside which we don't always get in Canada. so we went outside with med balls and kettle bells and had a great full body warmup, I love kettle bell swings and cross presses. Then we moved back inside and alternated weights on the cable machine with jumps on the Gravity machine. If you don't know about Gravity it's like a Pilates reformer but instead of springs to create tension you use incline. Great way to get your cardio in while you really work your glutes, hamstrings and quads. a super ab set and we were done. What fun.
The days eating plan is in good order so things are feeling very positve. I am sure Mary will log in later to add her feelings as well as my son who will do his workout tonight.
I used to be a chef so I am busy creating a new 30 day eating plan with us as the guinea pigs.
I liked that jumping so much I think I will do some more in between clients.
Till tomorrow, keep your karma positive!