2011 Year End Contest!

Get ready for the year-end plank challenge and stay strong through the holidays!  During the month of December, improve your posture, core and upper body strength with the plank.

Just for getting stronger the winner will select one of the following prizes:

$50 Gift Certificate to their fitness store of choice

$50 Gift Certificate to Tabule, Middle Eastern Cuisine with a menu full of delicious & healthy options

A complimentary one-on-one or couples PT session

Who Can Participate:

Anyone in my area of service in Toronto. At the end of the contest I will visit the winner to verify their time at a mutually convenient location whether it be an office, home or gym.  You must be willing to show your planking skills in person and have it recorded.  All participants must email me to take part.. The deadline for registration is Monday December 5, 2011.  There will be two groups: a)  Public Group and  b) PT Group.  A winner will be selected from each group.  The public group is an open group and the PT Group will consist of clientele.  All PT Group participants should encourage friends and family to participate in the public group!

How Does It Work:

You can practice planking on your toes or your knees but the winner will maintain the full plank position for the longest time.  I encourage you to practice the plank every other day and push yourself a little more each time but do not work through back pain. This is a sign to stop. All participants must submit their progress on a weekly basis. All times within each group will be made available to encourage participant progress.

What Does the Plank Look Like?

See the link for full instruction and guidance: http://www.acefitness.org/exerciselibrary/32/front-plank/ 

Have Fun, Stay Strong and Good Luck!

Great Balls of Goodness

After a great run today I decided to make some wholesome, energy packed pre/post workout treats.  Give them a try, let me know how they turn out for you!

2 Tbsp Natural Raw Almond Butter
4 Dates, chopped
2 Tbsp Kashi Go Lean
1 Tbsp Raw Sunflower Seeds
1 Tbsp Raw Hemp Seeds
2 Tbsp Pure Apple Juice
1 Tbsp Hemp Protein
1 Tsp 100% Cocoa Powder

Combine all ingredients, spoon out and roll. Makes 6-7 balls.
Nutrition Per Ball: 60 Cals, 2g Fat, 4g Sugar,  2g Protein, 1g Fibre

Year Round Survival Guidelines

Having worked with a number of people on the road to health and fitness there are certain things that consistently pave the way to success and then maintenance.  I believe you should be living while working towards your goals.  What I mean by that is that life goes on whether you like where you're at or not.  Nothing stands still until you reach success so embracing a new lifestyle is important. Exercise and eating well are not just things you do, it's the way you live.  That's why making changes to better your health and fitness really do change your life for the better.

1. Get organized.  Know your weekly schedule and decide ahead of time what your meals will be for the week. Leave nothing to chance.  This includes being prepared for personal commitments, children's activities, meetings, meals out etc.  If you are prepared and eat well the majority of the time, the "some of the time" that you don't won't kill you.
2. Don't run on empty - stock your refrigerator and cupboards.  Have a standard grocery list and know what items you will need for each meal.
3. Be prepared. Because days can be unpredictable have at your desk and in your car bottled water, easy to peel fruits and nuts.  Have containers and a small cooler ready to pack and go.
4. Ask for help and take it. Whether its with shopping, food prepping, washing, peeling or cooking. 
5. Always have veggies and canned goods readily available: celery, cucumber, various lettuce, spinach,  peppers, cauliflower, broccoli etc.  This is where frozen veggies are helpful.  Fresh is always best but easy go-to meals include canned beans, lentil, tuna.  Make them into salads and keep in the fridge to cover you for a few days.   
6. Visualization. Paint a mental picture of your week and see yourself as the person who is following through with the plan. 
7. Have available a variety of herbal teas and coffee substitutes like Caf Lif, Bambu or Krakus.  Green tea is a favourite.
8. When meeting friends never go hungry or thirsty.  Often we confuse thirst for hunger and always eat something before a night out.  This is something I do consistently.  Even if I'm going out for dinner I will eat something before hand and drink water or tea.  This keeps me from downing numerous buttered buns before the meal.
9. Something is better than nothing.  Don't throw all your efforts out the window if you can't have a "full workout".  Do something. Five minutes of high intensity intervals can fit every schedule.
10. It's not all or nothing.  If you feel you slipped with your eating and caved into that junk food for lunch don't let the rest of the day go.  Move on. You don't have to downward spiral, just make your next meals good ones. 

Enjoy yourself in good health and fitness/gena.

Beans Beans Good for Your Heart....

A traditional Greek dish that I like to make on a regular basis is Gigantes.  These are basically large white beans similar to Lima beans.  I was also excited to read some time ago that they are part of the Blue Zone diet.  Blue Zones are regions of the world where people live remarkably longer, healthier lives due in part to their "super foods".  Gigantes are a great dish for their high fibre content so they keep you feeling fuller, longer.  In addition to that the beans are a great vegetarian dish packed with about 21grams of protein per cup. They are also low in fat and high in iron.  Besides the beans themselves, the vegetables added to the dish make for a well rounded meal.

• 1/2 pack (about 400 grams) of beans, soaked overnight.
• 1 carton No Sodium Chicken Broth (optional)
• 2 white onions
• 2 carrots
• 3-4 cloves garlic
• 1 red pepper
• 1-2 fresh tomatoes
• approximately 1/4 cup strained tomatoes
• up to 1/4 cup olive oil

1. Boil beans in enough water to cover. Skim the surface while boiling.  Beans should become slightly tender (approx. 20-30 minutes).  Remove from pot and save the water if you will not be using chicken broth when baking.
2. Place beans in large baking dish and add enough liquid to cover beans.
3. Chop onions, carrots, garlic and red pepper and saute in olive oil.  Puree tomatoes and add all ingredients to the beans. Add some olive oil.
4. Cover and bake at 375F  until all ingredients have softened and combined well. Add  remaining olive oil and strained tomatoes.  Remove foil and allow to bake further if there is a lot of liquid in the dish.  Add salt, pepper and dill if you like.

Gigantes can be served hot as a main meal or as a cold appetizer.  When serving warm my family likes Feta cheese on the side or sprinkled with Parmesan cheese.

Enjoy!

Weekend Soup

I love soups and fall is a great time to experiment with vegetable combinations.  This weekend after picking up groceries I started combining and made a delicious, nutritious soup...

• 1 Bunch Swiss Chard
• 1 Bunch Spinach
• 1 Potato
• 2 Tomatoes
• 2 Carrots
• 1 White Onion, 1-2 Green Onions
• 1 Carton No Sodium Chicken Broth
• Olive Oil

1. Chop onions and carrots with food chopper
2. Puree tomatoes
3. Chop to desired size the spinach, swiss chard and potatoes. I like mine in larger chunks.
4. Saute the onions and carrots in olive oil.
5. Add the spinach and swiss chard and saute.
6. Add the potato and tomatoes and stir all vegetables to combine.
7. Add the chicken broth and additional water if necessary.  Boil.
8. Season with salt and pepper.  I like to also add cayenne pepper when serving.

Serve with toasted whole wheat pita slices drizzled with olive oil. I also made some orzo in a separate pot and added it to each soup bowl for the kids for a more filling meal.

Enjoy!

Younger By The Year

Judy 75 doing an advanced plank  hold

We hear so many amazing feats today of people defying the odds and succeeding at physical sports that seem impossible to many.  This past weekend 100 year old Fauja Singh ran 42k in eight hours. He set a new world record as the oldest person to complete a marathon. Surely if you've ever run a marathon you understand. Surely if you haven't run a marathon you understand. To put this into perspective a good night's sleep is eight hours. Or a day at work, mostly seated.  And that's just half the story. He has already set eight world age group records. So it seems that breaking records is not uncommon for some folk.

Push-ups on the TRX

Thirteen days after turning 80, Canadian Ed Whitlock set his first world record  for his age group. We are not talking about just a personal best – we are talking about WORLD records. This is amazing. Quite often I find myself referring to the book Younger Next Year wherein the process of aging is a state of growth or decay. If you're not looking after yourself by way of exercise and participating in actions that help to keep cells young – well you're basically on the slippery slope of decay. Too morbid? Maybe but it does send a clear message. You're far too young and it's too early to be a living, breathing cadaver. So what is holding you back? What is your excuse? It's time to set some goals. A five or 10k.  Maybe you want to skip all that and go for the 1/2 marathon. Do it! Maybe your goal is something different – maybe you just want to get up and exercise. Judy, my 75 year old client has made a commitment to fitness for the past four years. Four years of continued growth. It wasn't always easy for Judy though. There was a time when mobility was compromised and strength was more limited. But she didn't let these get in her way. There was never an excuse. As a matter of fact, she didn't let anything get in her way. And neither should you. Decide today that you will take action.

Enjoy yourself in good health and fitness/gena.

From Simple Goals to 540km and Beyond!

Success can be measured in many ways and as a trainer I see success on a daily basis with everyone I work with.  Success is not always the end result but rather the decision to get up, move and stay active. I'm around amazing people and over the past months I've witnessed my client reclaim her fitness and change her life. And that is just the beginning...

Joanne

Gena, before we started working out together I had the worse back problems due to standing all day at work and within our first month the pain started to subside and now its nonexistent. Reclaiming my fitness and taking control of my health was the best decision I made and it has changed me. I am confident and feel like I can reach any goal I set for myself – both physical and personal. I feel like I can do anything! Everyone comments on how great I look but what makes me so happy is that I now motivate my friends and family to get active and take control of their own situations. Receiving your motivating text messages about food, organization, rest or whatever - GOT ME THROUGH! I couldn't have really gotten back into it without your support and caring...that early morning you showed up for our workout and I was not at my best you looked be straight in the eyes and said - “we can work through this or talk about it” - I chose option number one and I continue to choose that option! I'm paying it forward – thank you! 

 

The Change 
As a competitive gymnast in childhood Joanne had a solid foundation. Now in adulthood Joanne maintained a somewhat active lifestyle through organized sports but we wanted to establish consistency and train without wearing out the body. The challenges Joanne faced were quite common and primarily around structure.  The desire for change was there but as a busy restaurateur work would often run late into the evenings and the demands were compounded by a busy life outside of work. Joanne and I set up a workout schedule and began to meet on a regular weekly basis. We also began to food journal on a daily basis and discuss eating habits.  We communicated very regularly to stay on track and maintain focus.   Today Joanne continues to stay on track with exercise and healthy eating. Is it easy? Not always but it's a lifestyle Joanne has embraced ten-fold! A few months ago we we're setting weekly goals around meals, snacks and workouts and today we celebrate an amazing 540km bike ride to Montreal followed by the upcoming Urbanathlon in Chicago. From simple goals come amazing accomplishments - Congratulations Joanne!

enjoy yourself in good health and fitness/gena.

Get Inspired, Get Fit!

One of the great things in life is witnessing change before your eyes. For me, seeing change happen is one of the many rewards of being a personal trainer. It's not just exercise - when you begin to move your body it can move you to life altering experiences. My wonderful clients inspire and motivate me to be better and I hope this story inspires you to get moving!

Raffaella

"Looking back to when we started training my first message to you was regarding your breakfast and snack suggestions and the realisation that I actually felt better from day one. I was so much more awake with energy all day and most importantly I was sleeping better! Today I can say that I'm an active person. I'm 3 sizes smaller, 20lbs lighter with improved body composition and BMI. I'm the healthiest and strongest I've ever been. Gena, thank you for following your passion and doing what you do, I couldn't do it with out a "Gena kick in the ass"... Honestly without your help I wouldn't have changed. I think I didn't have the tools or the guts. I needed a good push and you delivered, especially when you started taking me outside to work out. The first time I was truly too embarrassed to do it but you made it fun and I forgot how I was feeling. You really helped change my life. And yes with more goals I'm going to get where I want to be and never go back to how I was, that's my main goal. Thank you boss..."

The Change
When Raffaella and I met she had a very demanding lifestyle consisting of family, a new house and a full time schedule around work, comedy and writing. Time was very limited and so was sleep. When setting our goals we had to take all these demands into account. We set a realistic exercise program and schedule and discussed grocery shopping, meal planning and ways to get organized. In addition to that we also maintained a food journal and tracked progress. Open and frequent communication was something we did on a regular basis to help stay on track. A quick email or text can go a long way. With our continued weekly sessions and her independent exercise, Raffaella continues a gradual and healthy weight loss. Of course none of this would be possible without her determination, commitment and great sense of humour. It all begins with the first step. Make the decision and you too can change your life.

enjoy yourself in good health and fitness/gena.

The Uncomfortable Path to Success

Some weeks I eat better than I workout. Other weeks I workout better than I eat. But for the most part I'm pretty good at doing both simultaneously. When I consistently do both I get what I deserve and when I don't I also get what I deserve. I know that if I worked a little harder I could really "clean up". But I don't want to work that hard all the time. To some extent we have to be OK to just be. I like to chill here and there and I'm actually more comfortable to “just be” as I am than I am with the work and dedication needed to “clean up.” It's a kind of stalemate. A stand-off between the good, the bad and the ugly. And then something comes up and it's time for action. This occurs when doing nothing is more uncomfortable than doing something. The necessary work is more tolerable than the current physical state.

Recently I was contacted by someone who wanted to start training again. They felt they really need to "step it up" because the pounds had crept back and were too hard to lose. They asked with serious concern: what can i do? what went wrong? how did the weight come back?!?!?! ..."it's not fair! do i have to do this forever?!?!?!" they declared with a foot stomp. Well, simply put - yes. Yes you do. For the rest of your life. If you want to maintain a certain physique, strength and state of health you have to keep doing what you're doing and maybe a little more as you get older. Otherwise get comfortable with the increasing downhill slope to permanent discomfort. Me, I hate the daily tasks necessary to keep a home functioning and somewhat clean. I could do so much more with that time. But I'm more comfortable with the repetitive cleanups over the messy pile ups. New dust bunnies become old dust bunnies and accumulated mess becomes harder to rid over time. Just like our body. It's harder to change it the longer we live with it.

I read about people who have suffered serious health issues and still don't make changes. Why? Perhaps one reason is what I'm talking about – comfort. Medicating is easier than changing. But I also think that preparation and expectations are big factors. If you're not prepared to change and don't know what to expect its hard to stick with it. When I hear diets claim “never feel hungry” I think its b.s. If you're used to eating what you want, when you want at some point during weight loss you will feel hungry. I don't encourage this but I think it should be expected. And yes there are things you can do to get you through those times. I often ask clients if they're comfortable. Surprisingly this simple question is a great measuring tool. Change happens when we push our threshold. So next time you're out for a walk or run and find yourself smiling in the comforts of slight discomfort then you know its time to work a little harder. Throw in some intense intervals – speed up your walk or run for 30 seconds, just enough to feel uncomfortable and then find a recovery pace and repeat as many times as you can. Go ahead, don't be afraid of discomfort; its' paved the way to success and positive change.

Enjoy yourself in good health and fitness/gena.

Meditation, Deep Breathing and The Urge to Punch Someone

I'm working on my meditation skills. I practice deep breathing. I wake up with purpose and try to start the day with serene thoughts. I work on my energy. But recently while attempting to pull out of a parking spot I realised that I was caught in a congregation of bad drivers. And this was not my congregation - I wasn't one of them. While shaking my head I sat and witnessed an assembly of chaos from my rear view mirror. So as I cursed under my breath and felt the urge to punch someone, I quickly came to my senses. This scenario was just a frivolous moment in time. Sure I had a car full of groceries, kids waiting at home and a busy day planned ahead but really, nothing major was happening today. Actually nothing major is really ever happening. So I just sat and waited for this group of bewildered drivers to figure things out. And it was all over in a minute. Chump change in the big scheme of things.

When I tell people that they help to “make me better” quite often they smile warmly as if to say “thank you.” I then realise how misleading my comment is because it's not actually a compliment. It really means you're making me friggin crazy! And this makes me better because it forces me to take action from within and be non-reactive. I resist the urge to act without a thought process. I step out of the vicious cycle of mindless reactions and behaviours. Bad habits that form our day-to-day life. I am getting better at it, one day at a time.

So recently I came across a study that suggests “human evolution was driven by subtle shifts, not major sweeps.” This really struck me as I applied it to everyday life and our health and fitness. If small shifts can drive evolution then what can small shifts do for us now? If you can believe that humans evolved in this manner then imagine if you just made subtle shifts in your attitude, in your thoughts and in your health and fitness. In other words, the small stuff, the day–to-day stuff can have the most impact.

Yes, small changes can lead the way but many still find excuses and self fulfilling prophecies to fail. Making changes can be hard. But its hard only because there are options. Leaving a client's home one day I reminded them to schedule workouts for the week and follow through. They looked at me and insisted that “Its hard!” and I thought out loud and asked “Its hard compared to what?”...To being unhealthy? To being overweight? To high blood pressure meds? To the lack of energy? To not wearing great clothes? To just watching the kids run rather than actually running with them?” Don't even get me started on the devastation around the world. Yeah, it's pretty hard to be strong and fit and physically able to do whatever it is you want to do.... Invest in the daily small shifts. It all adds up to something greater. Really, it's not that hard.

Enjoy yourself in good health and fitness/gena.

Flying Stilettos, Sharp Objects and a Walk.

Today I walked. Generally walking is not my choice of exercise as I prefer to run but I realised that I was too frustrated to run therefor I walked. Or maybe I was hurt. “Mad” sounds tougher actually. Yes, I walked because I was too mad to run. Granted my walk was very fast. And firm. I walked with purpose. So as I walked, my arms in staccato, I started to replay the scenario in my head so I could find some resolution. Some time ago I made a decision that I will resolve what I can with myself first, not other people. Once I made that decision I had to view conflict and general annoyances as opportunities to be better. Why would I make such a decision? I ask myself that every day. It was so much easier before. But it's almost like bringing kids into your life - once you feel their goodness, you can't go back. It was in a few occasions that I “saw the light” and found it in me to really “rise above” and there is where I realised the freedom in being independent from reactions. It's not that I don't acknowledge what I'm feeling. What it really means is that I check my ego at the door.

So as I walked I was furious with the politics in relationships. Like politicians, people do it all the time – attack and minimize the others contributions or efforts. Strategically, it is not wise to accept, believe or acknowledge how much one party actually offers, it's always better to minimize it. Because in politics someone always wants to look like the hero and nobody want's to check their ego at the door. I suppose the concept of partnership is different for everyone and “equally valued” are not necessarily the operative words. So as the scenario became more involved in my head, I continued to walk quietly. I don't yell. I don't even like to raise my voice. So I thought about all the hurtful things I could say, all the ways I could retaliate, ways I could close myself off, be present but give nothing. Just detach. I will confess that I did consider taking sharp objects to significant artefacts. I also envisioned my six inch stiletto heels shimmering in the air like a G6. Imagine a game of darts – only better. Yes, I imagined retaliation with a sharp tongue because what I want is to be equally valued, respected, appreciated....and then it hit me...I want....I need....I...I....I....While walking on a steep uphill, this is what I realised.

So 90 minutes later (yes, I was THAT mad) I was a little clearer on the whole “ego” thing and how to rise above it all (slight eye roll here). It's not exactly that after my walk I suddenly had a solution but I resolved that making progress is a work in progress. And don't call me for Parenting 101. The whole 90 minutes both kids we're glued to the TV. It was like a scene out of Poltergeist – I was expecting to watch my kids disappear into the television. We all know to relieve stress you need coping mechanisms and a place to channel anger - and exercise is one of the best ways. At some point in my silence all I could hear was my rapid breath and feet and in a way the constant repetition became meditative. So soon enough I was relaxed and even smiley. Visions of flying shoes and sharp objects: gone. All because I decided to take a walk, and check me ego at the door.

Enjoy yourself in good health and fitness/gena.

Working Out The Worries

The feeling during a focused workout is vastly different than one interrupted by mental noise and scattered focus. I worry about everything and it's evident by that annoying crease between my eye brows. But because everything can change in an instant, I worry. So when I slip on my cross trainers I redirect my focus and I'm then able to grasp the potential of a worry free mind. If I could apply the “mind to muscle” connection, if I could just bottle that type of concentration and focus I would be soaking in it all day. A permanent Calgon moment. So I exercise more to worry less. And I try to live in the moment. I hear that all the time - “live in the moment”. I wonder if the people who say they are living in the moment really are. Do you need to go through some kind of transformation to be able to do that? To be garnished in the here and now all the time is a lot of work. You need to view the world and reality through different eyes. Don't you? I try to do it, I really do. The other day as I was chopping onions and garlic I was trying to embrace the experience as my nose burned and my eyes welled up. And as I was chopping, for a split second, I was one with the onion and garlic. I was worry free.

Blame it on our environment, genetics, our upbringing. Perhaps it's simply driven by the need to know that everything will be OK. But knowing that worry, which is a form of stress, is aging my cells actually causes even more worry. So I continue to work on “being in the moment” and I also focus on the things I can control: how I treat my body. Treat the body well and it won't betray you. Exercise and feed it good food often enough so that everything is balanced. When we don't do that our body reacts and we feel tired, shaky, hungry, angry, sad. It can feel like we actually have no control over how we feel. Sometimes I think that road rage would be minimized if people just had a sandwich handy. Sure you can do a lot with the the power of your mind – maybe you can think yourself happy - but if you're chemically off it's a losing battle. Stress is a big word because the causes of stress can be different for everyone but the results can be the same. Good thing is a that exercise can help combat stress and there is evidence that *exercise can buffer the effects of stress-induced cell aging Even if you hate it while you're doing it, your mind will actually be distracted from your daily worries and at the end of it, whether you like it or not, you'll get a boost of feel good endorphins. So have a snack, put your mind to your muscle, work up a sweat and don't worry about anything...

Enjoy yourself in good health and fitness/gena.

*http://www.ucsfhealth.org/news/2010/05/brief_exercise_reduces_impact_of_stress_on_cell_aging_ucsf_s.html

Elevated Heart Rate Spelt Banana Bread

As I was looking through some Banana Bread recipes and going through my Eat Clean cook book I mixed-and-matched various recipes to create my own with ingredients I had in my kitchen... Somehow I managed to mix in some inspiration to exercise. Try this or have some fun creating your own wholesome recipe!

Spelt Banana Bread

Dry Ingredients:

• 2 cups of spelt flour *i like spelt because its higher in protein and lower in calories. I also like the nutty flavour

• 1 Tbsp baking power

• 1 tsp cinnamon

• ¼ tsp baking soda

Wet Ingredients

• 4 liquid egg whites

• 2 ripe bananas (about 1 cup)

• 1 very large golden delicious apple or 2 small (puree in food processor)

• 1-2oz of orange juice (add to apple in processor )

• ¾ – 1 cup Balkan style all natural yogourt

• 1-2 tbsp of Kefir

• 1 tsp vanilla

• ½ cup maple syrup (add more if you prefer more sweetness)

I didn't add nuts to this because my kids take it to school, otherwise you can add walnuts, chocolate chips and/or raisins.

Preheat oven to 350 degrees, spray a loaf pan with cooking spray and dust with some flour

Combine all your dry ingredients *do 10 alternating lunges

Mash your bananas and puree your apple with orange juice *do 10 push-ups

Except for the eggs, combine all your wet ingredients *d0 10 jumping jacks

Fluff your egg whites *plank as long as you can with good form

Combine wet and dry ingredients, fold in your egg whites *do 10 squats

Pour into your loaf pan *do 10 back rows

Bake approx. 55 minutes (the middle of loaf should still be moist after 55 minutes.)

Let cool before serving.

*While your loaf cools repeat all exercises for 10 minutes :)

Natural Disasters, Telomeres and the Promise of a New Year

A lot went on in the world this year. 2010 was sadly a year of severe natural disasters; earthquakes, heatwaves, floods and continued disease, hunger and lost lives. It almost felt like it was the year mother earth spoke up. For our planet and it's inhabitants this was a challenging year. In reality we are such a small fraction of the world's population and so far from what is going on around us. Sure, we see so much on our television but this degree of loss, destruction, terror and suffering is not really part of our day-to-day lives. Our normal is really not so outside our borders. I realize it's much easier to view the world on a large scale. When you break everything down, put a child's face, a sibling, a parent – when you put faces and names to the lost lives it's unbearable. If only we could change the world...

This was also a year with much focus on cancer, obesity, diabetes and heart disease. In 2010 there were many who were touched by these life altering diseases. But the focus was not only on their negative impact on our lives and health system but there was also progress in fighting disease and promise to a better life. Perhaps this was the year that thousands decided to make better lifestyle choices for the rest of their lives. What I found most fascinating this year was the amazing research and breakthroughs on telomeres and genes and, more specifically, how exercise keeps our cells young. The discovery of telomere function won several scientists the 2009 Nobel Prize in medicine. I think my clients are tired of hearing me talk about these “tiny caps on the end of DNA strands.” “Dr. Dean Ornish shared new research that showed how adopting healthy lifestyle habits can affect a person at a genetic level. For instance...when you live healthier, eat better, exercise and love more, your brain cells actually increase..when you make comprehensive lifestyle changes they affect gene expression “turning on” disease-preventing genes and “turning off” genes that promote cancer and heart disease, as well as increasing telomerase, an enzyme that lengthens telomeres, the ends of our chromosomes which control aging” This is pretty freaking exciting.

The research supporting the benefits of good diet and exercise is endless. As our society becomes a reflection of the times, or are the times a reflection of society, we seem to bore easily. Things are pretty fast paced to accommodate our demands for the new and varied, so we have many options to stay active with a buffets worth of fitness tools. It's all good if it gets you moving. But never forget the classics. Because they work. When people ask me what I do to stay fit quite often they expect a complicated answer. I use free weights and regularly do my chin-ups, push-ups and squats. I can't say that anyone gets bored while training with me. The “classics” are the foundation multiple routines are built from. Sure I might get a few eye rolls here and there and sometimes I hear “you want me to do what?!?!” but its all good and in the end everyone is happy...

So what will it be for you this year? Are you resolving to exercise – more? To eat “right”? I suggest you make your exercise goals visual. Mark your workouts on your calendar for the week. You'll be more accountable if it's booked in advance. And if you don't workout you will have to scribble it out and that sucks. Nobody wants a calendar full of scribbles. Actually this is the great thing about what I do. Whether I'm on the calendar or not, I'm at at door – whether you feel like working out or not. Sorry. And finally to “eat right” is not really specific. "I will eat breakfast consisting of... I will pack a lunch on Monday, Wednesday, Friday consisting of...I will eat a fruit and vegetable at each meal" is more specific. For me this year will be about continued growth and development; Professionally, in my personal relationships and in my health and well being. And I too am setting out a specific road map. My calendar has consistent reminders that pop up to keep me focused and give me perspective.

I wish you much success in all that you set out to do. Be good to yourself and others. All good comes from a place of love. Move ahead even if things don't go as planned. If you mess up at one meal don't throw out your efforts for the rest of the day. Move on and eat right at your next meal. If you miss your workout, get one in the next day. Don't let it slide. Make every decision a mindful one and make 2011 your year of successful, long term change. Happy New Year Kids.

Enjoy yourself if good health and fitness. All the best/gena.

A Proud Transformation...Make 2011 Your Year

I love to write about my experiences as a trainer. But this time, with great pleasure, a dear client took the liberty to share her experience...


"...This has changed my life. Not just because of the weight loss but because you have helped me figured out what was holding me back and what pushes me ahead. Besides getting leaner and stronger, I have gained so much confidence. Gena you're my support system. You clear all the negativity. When we train a lot happens through your direction, motivation, instruction and our goal setting. The thing is that it's not just the time we spend training, it's this open communication and accessibility that keeps me on track and accountable. This benefits all areas of my life.

It's been an awesome experience. Did I work hard?!?!?! You know I did! And I continue to work hard (even on my own G!):) But I actually enjoy it now! 15 pounds lighter, 10k stronger and 5 sizes smaller. I have the energy to get through every day, every workout and be my best. Gena, you've helped me take care of myself and everyone benefits from this. And I have become a role model! Now my friends and family turn to me for advice on exercise and clean eating! Thanks G, couldn't do it without you!

The Marathon of Life

I haven't lived through a war. I haven't experienced poverty, illness, hunger or neglect. I've never been starving or homeless. I am very fortunate. So what I have experienced? Call them poor choices, bad timing, aimless ambition; much of the anxiety, pain and torment I have encountered has often been self inflicted. I don't blame the world. But I've run a few marathons, physically and metaphorically, and I compare life to that. The marathon of life. There is a start, a finish and many kilometers in between. Along the way you may loose sight, question your reasons, doubt your strengths, find fault in the surroundings. But everyone who is running one and living one with honest effort is successful. Successful, whether the result was the initial goal or not. There is success in honest effort.

I have a friend who is running the marathon of her life and beating childhood cancer. There is nothing worse than witnessing your child fall critically ill. When I actually begin to imagine this I fall apart. The thought leaves me speechless. Terrified. But she and her family take it on and I'm amazed with their ammunition. I have around me people who can't imagine breaking a sweat. They say "What do you mean exercise?!?! like, sweating!?!?" Yes...similarly some people refuse to watch or read something disturbing: "Why would I watch something that makes me feel bad?" So why would you exercise to failure? Why run so far? Why sweat? Why tire? Why bother? Sometimes we do all of the above just to feel alive. In many things that make us uncomfortable, that challenge us, try to defeat us or continue to defy us, we are forced to seek answers. We are pushed to think, contemplate and feel. We may search for new meaning, purpose, strength and belief. So I think we somehow become better.

You don't have to do things to an extreme. I have been and can be all about the speed, the weight, distance, intensity - go, go, go! There's a time and place for that. But eventually it's about balance, peace, purpose. There's a purpose to staying fit and eating well. There's meaning in your health and fitness.

Often it's hard to make sense of everything. Sometimes you just blindly trust and believe that everything, even the most difficult challenges, contribute to something greater...but since you are here and well, or unwell, then you have every reason to do something to take care of your body.

Enjoy yourself in good health and fitness/gena.

Sambuca, Shifting & Some Hard Core Exercise Atheists

All of the things I’ve needed to work out in my life I’ve resolved while running. Well, perhaps not everything – some things I’ve resolved with a lawyer, with a friend, with love or a Flaming Sambuca. But to a large extent it’s true. In the time it takes to get myself in motion, to run without having to think about the biomechanics of running, I’m lost in thought and eventually, and often quite suddenly, I find clarity. And with clarity I find solutions. Sometimes the solution is just that. Clarity. Sometimes a solution isn’t necessary because there really isn’t a problem. Just a need to shift perspective. This has worked for me because I love doing it – running that is. I know not everyone loves to exercise. I know that many don’t even like to exercise. In fact most people I know hate to exercise. And this is where perspective matters.

One of the best parts of my job is witnessing the occurrence of a shift. I’m talking about a shift in beliefs, perspective, in attitude and in ones self. I’m talking about a shift in folks who approach me as hard core exercise atheists. Infidels. These are the people who don’t want to convert, who would rather have permanent cankers on the entire surface of their mouth than do the plank. You see, the truth is that sometimes we have to do things because we just have to do things. We don’t have to like it but we have to do it. And when there’s accountability things get done. And through the many phases and stages of resistance, denial and four letter words good things happen.

That’s when my hard core haters become believers. Not necessarily lovers but believers, followers and leaders…of exercise. No, for many it’s not the exercise itself they end up loving but the cause and effect of exercise. The feelings, the outcome, the results. We all do things we don’t like doing but we do it because of the end result. I hate cleaning. The thought of it tires and bores me. I hate it the whole time I’m doing it but when it’s done I soak in the satisfying results of a spotless tub.

Being sick this week I had to take a day away from some of my clients. Personally this was my least productive day, but the most rewarding. Calls and messages came through from former non-believers who have converted. From those who did nothing unless I showed up. These same individuals called to inform me that they still made their way to the gym, their basement or condo corridor. My fellow believers embraced the free weights, resistance bands and treadmill. You have to understand that some of these people avoided the treadmill like the Bubonic Plague, whether because they were afraid of falling, tripping or just sweating, on this specific day they walked, ran and even danced on the treadmill. These individuals ran up and down their stairs, forward lunged through their corridors and planked to the point of failure. People, this was a great day…Are you a believer?

Enjoy your self in good health and fitness/gena.

Typically Mindless to Mindful

It really seems like just yesterday I was sitting at my kitchen table writing my final blog of 2008. I’ve found that when significant events happen in our lives, whether it’s the birth of a child, death of a loved one, new job, new home, we have a point of reference and then time seems to fly by. And as time goes by we fall into the typical roles and routines of our day to day lives, those of husbands and wives, moms and dads. I battle with routine and the “typical” stuff and I’ve resolved some stuff in some respects. But haven’t in others. I still force my kids to eat vegetables and I do so by begging, bribing and threatening (typical mom, no?). But when it comes to health, fitness and the New Year, it’s never typical. My commitment to health and fitness is long term and consistent. It doesn’t stop and start. But typically, January is the time of year when gym enrollment peaks. People are a few pounds heavier and looking forward to new beginnings. Some purposely eat their heart out over the holidays believing they will start anew in January. But typically by mid February the drive and motivation is gone, we’re tired, bored, cold and bitter so we slump back to old habits. Typical. So what will it be for you this year? Will it be a typical year? If you’ve been following your typical path maybe this is the year you change direction.

For myself, I’ve decided to make 2010 a more mindful year. A few months ago I came across “Mindfulness” and “Counter Clockwise” by social psychologist Ellen J. Langer. *Langer conducted an experiment at a nursing home wherein elderly men lived for a week as though it was 1959 and these same men seemed to grow younger…So what if you became more mindful? For a week you live as though you’re growing younger, stronger, healthier and lighter. What if you decide to behave like a healthy person with healthy habits? If you psychologically change your perspective isn’t it natural that you can alter physically? **When a group of hotel maids began thinking of their strenuous jobs as serious exercise they reaped greater physical benefits (weight loss and lowered blood pressure) than a similar group of maids who had not been told to think of their activity as exercise. People who are mentally engaged and focused during physical activity may benefit more from exercise than individuals who exercise mindlessly. “Put your mind to your muscle”

During my time as a trainer I’ve found that people often fall into a mindless rut. We get up and run through the same routines day in and day out and are not fully engaged. We appear to be thinking when were not. We go along without much question, thought or analysis. We adhere to accepted notions of health, body, aging and fitness; we’re young, slim, healthy and active then we grow up, get married have families and become overweight, inactive, unhealthy. We “let ourselves go”. Is our mindset to blame? I question these expectations and think that the weight we are at twenty is a weight we can be for most of our life. By letting go of accepted notions we can have better health and fitness at any age. Be conscious of your mindlessness. If you at least conceive the possibility of a mindful attitude, even by such simple measures as those used in the nursing home experiment, you may actually surprise yourself.

This year choose not to blindly follow typical routines and mindless beliefs. Refuse to carryout senseless actions. Opt away from your programmed approach and reactions. “Challenge ingrained behaviours by making subtle changes in your everyday lives”…. and in your health and fitness. Make 2010 the year you take the “Counter Clockwise” approach with your well being. “The magic lies in being aware of the ways we mindlessly react to cultural cues.” Adjust your attitudes, speech and internal dialogue and you may then defy the beliefs that physically constrain you from achieving your best health and fitness. Simply - be mindful.

All the best in 2010. May you and your loved ones enjoy your year in good health and fitness/gena.


*Langer, E.J., 2009, Counter Clockwise: Mindful Health and the Power of Possibility

*Crum, A.J., and Langer, E.J., 2007, Mind-Set Matters: Exercise and the Placebo Effect, Psychological Science, v18, 165–171

By Doing or Not doing You’re Still Going to Suffer (a little or a lot)

Often when I’m out running I see groups of people running together. There’s a part of me that runs away from that but there’s also a part of me that wants to embrace it. You see I kind of see the sport of running as an individuals sport, something for the solitary types. Yet when I’m surrounded by others in a common race there is a moment when I look around at everyone and I’m overwhelmed with emotion. This year when I decided to run another marathon I wasn’t sure why but I resolved that I would figure it out once I was out there.

So during the training period leading up to this marathon I kind of wished for a running partner. Well maybe not a running partner but someone to keep me going. Someone to motivate me and push me beyond what I think are my limits. A support person. A *suffer buddy. I’ve just recently come across this term - suffer buddy. The thing is that as a trainer I spend much of my day as a “support person” and although I take on the traits of a suffer buddy I’ve been called many things but that. For the most part I know what to tell myself to get through my challenges. But sometimes when all I can tell myself is “hurry up and finish I want a sandwich” I think a suffer buddy might offer something more inspiring. A suffer buddy understands that all at once you want to quit and not quit. They keep it together when you think you can’t. When you think you’ve had enough your suffer buddy doesn’t lose their edge. They put aside arrogance and cynicism. They are clear on their role and know that what you’re doing and why you’re doing it is personal. It’s not about them or their logic. It’s about you. When your mind is yelling "What the f*!@ are you doing?!?! Put your feet up!!!! Have a sandwich!!!" your suffer buddy shoves water down your throat and repeats your mantra.

Maybe because I’m approaching that dreaded midlife number I want to believe there is still so much in me that I haven’t tapped into. I’ve been told I’m obsessive for running marathons. You see it can be quite demanding and a full length training program can take over your life. So I do alter my life just to fit in a fraction of the recommended training. There’s work, bills, kids, meals and laundry. You still need to sleep and recover. This is when broken sleep really sucks. Yes, life still happens. So what one may see as obsessive another may see as determined. When one sees crazy, another sees inspiring. It’s not for everyone. But I think it can be.

Recently while trying to offer solace to an injured friend I was reminded that a marathon is not just about the run. In the time and determination needed to get through each hill, mile and lap we learn about ourselves. The training is not just about the training. What you accomplish during that time is about you. And this is true with any challenge you take on. Even if it’s a decision that tonight you will get out and walk. But sometimes only you can see that. On the outside there will always be someone with an excuse and who finds all this just too much of an inconvenience. My motivation to participate in a marathon is not based on logic. It’s emotion. For you, starting a health and fitness program might be about neither. Maybe you’ve simply had a wake up call regarding your health. And my reasons for racing change at each stage of the race - the beginning is different than the middle and the end. We make a decision to begin a healthy lifestyle for one reason only to realise that we're continuing for all the benefits gained along the way. When we take something on because we have to (doctors orders), a little suffering goes a long way. After all we were in fact suffering by not doing.

Perhaps when I decide to take on something really big I will find myself a suffer buddy but for now – well, I’ll just have to be my own.

Enjoy yourself in good health and fitness/gena.


*Runner’s World, April 2009, Flight of the Bumble Bee by Christie Aschwanden

Post Exercise Nutrition, Rewards and Cake.

I don’t really get the whole concept of treating oneself to junk food as a reward after a workout. I personally believe that rewards for accomplishments in exercise should not be linked to food. Trust me I can find something more rewarding than a piece of cake. I don’t think I have to earn it and I don’t punish myself by it. I eat a piece of cake because I want a piece of cake. It has nothing to do with anything else. That’s life. I eat cake.

When we exercise we burn more calories, burning calories results in a caloric deficit, caloric deficit makes us feel hungry and when were hungry we want to eat. And sometimes we’re so hungry after a workout that we want to eat everything. This is where it becomes tricky. More exercise, more hunger, more food so are we really making any "gains". Your post exercise meal is not about a reward or simply your hunger. It’s about recovery, building, repairing and nourishing your body. Actually isn’t all that rewarding in it’s self? We consume carbohydrates to restock on depleted glycogen stores and protein to support muscle repair. We also have lots of fluids to replace water lost through sweat. (So if you’re not sweating then you’re not working hard enough). The sooner you eat after training the better. Besides the “technical” reasons stated by experts which suggest you eat within the first 15 - 30 minutes post workout, I’ve found that the longer you wait to eat the hungrier you become which results in poor food choices. Like an entire cake.

So what do you eat, or if you insist – what do you reward yourself with, post workout? Experts suggest that recovery meals contain “… about one gram of carbs per kilogram of body weight, in a ratio of three or four parts carb to one part protein”. This requires some brain work so to keep it simple “here are ten great recovery meals you can rely on, no matter what.”

1. Peanut-butter-and-honey sandwich on whole-grain bread with Gatorade or lots of water.
2. Low-fat chocolate soy milk. The perfect mix of carbs, protein, and fat.
3. Quaker Oatmeal Squares cereal with nonfat milk and blueberries or a banana.
4. Smoothie with low-fat yogurt, whey-protein powder, and fruit.
5. Whole-wheat bagel with low-fat cream cheese.
6. Grilled-chicken sandwich on whole-grain bread.
7. Apple smothered with peanut butter (the more the better).
8. Egg whites scrambled with fresh vegetables.
9. Grilled fish with brown rice and vegetables.
10. If you just can't stomach solid food after a workout, a recovery drink is better than nothing at all. Hammer Nutrition's Recoverite has a 3:1 ratio of complex carbs to protein and is full of electrolytes (try the Subtle Citrus flavor).

Keep in mind though that if your workout was a brisk 30 minute walk you should skip the Gatorade. If you ran 24k then the Gatorade makes sense. Be rati0nal. So getting back to the cake, I recently came across an interview with chef Bethenny Frankel where she says “if you eat a bowl of pasta, don’t order the tiramisu as well. You can’t spend more money that you have, and you can’t spend more calories than your body needs...those so-called naturally thin people you envy don’t have a secret, they just have a very rational relationship with food. They realize that a small scoop of ice cream is not going to make them fat”. So yes - we need to form a rational relationship with food. Of course we all want to eat cake. I think that if you want a piece of cake on a Tuesday afternoon then eat cake. But not the entire cake and not if nachos are for dinner. Then shut it and get on with your life. And I mean that in the nicest way.

Enjoy yourself if good health and fitness/gena.





Outside Magazine, February 2009, The Rest is Easy Come Back Stronger
By Geoff Van Dyke