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

Everybody is Some Body.

As a personal trainer I spend a lot of my time witnessing progress and change. What is achieved with a client within the hour spills over to all areas of their life. It’s amazing to watch someone who could barely keep up at a level 4 on the treadmill now doing intervals at a level 9! And it’s this realized drive that changes the way we think about ourselves and our bodies. And “bodies” is a subject of common discussion. “I want so-and-so’s butt” or “so-and-so’s arms, legs, six pack….I want to look 20” Of course we all want to look great. That’s a given. I’m not different. But after many discussions on nipping, tucking and altering I’ve grown to see a “body” as more than just and image. I prefer to take a more philosophical approach. Of course this philosophy works best when I know someone is doing they’re best to stay fit and be healthy. Some things we just can’t change. Personally I’m accepting more and more about myself. I am what I am. I’m more than how I look. And I started to understand this when I was pushed beyond my level of comfort. The leaner, stronger body image gained due to the work involved was a bonus.

I’ve worked with individuals who look quite slim - size 0 or size 2 slim. But they tell me that they can’t run or keep up with their kids. They’re often tired, experiencing headaches and out of breath while doing simple daily tasks. Does it matter to be a size 2 and not be able to run a mile? Or get up the stairs comfortably? When you achieve something that is physically demanding and requires commitment and change to your life style you begin to look at yourself and your body differently. There was a time when I cared more about being a size two than about being balanced and healthy. That was a long time ago. Maybe I’ve matured. Maybe I’ve seen too many unhappy size twos. I joined a gym a few months shy of turning 16. I lied and said I was 18 and signed my first contract. I’d watch folks riding the bikes for an hour at a time then running to the aerobics class. They would tell me how they ate a can of tuna for lunch. I thought that was the way to go. I was trying to figure it out and I had no idea what I was doing. But by lifting weights and running I was feeling better and I was stronger and this changed my outlook on my body image. By no means was I slim. I was a chubby teen. But I felt good and strong and I was impressed with my efforts and commitment.

We all want to look better. But when we continuously look outside ourselves to feel better we are always at the mercy of time and change. We get older, gravity takes over and there is always someone better looking, leaner, stronger, younger…I read this quote “if you seek the highest first everything else comes to you”. So this is what I’ve found with exercise. Do it, stick with it and everything else will follow -improved eating habits, mental alertness, feelings of satisfaction, confidence and of course a stronger, leaner body. Your body. Just better.

Enjoy yourself in good health and fitness/gena.

My Visit to The Dark Side

Perhaps I was under-rested, physically drained. A couple late nights with sick kids followed by early mornings with motivated clients. Throw in the Easter weekend, home-baked sweet bread, biscuits, chocolate eggs and bunnies…And it happened. I gave into the chocolate and those sugary white carbohydrates. Then, after several get-togethers over several bottles of wine, second and third servings I joined the force of the dark side. I ate whatever, whenever, no thought, no care. Three days of this and I could feel Darth Vader breathing down my neck…”you should not have come back!”. Where’s a light saber when you need one. After all was said and done I found myself rolling out of bed with a lingering hang-over, feeling tired, cranky, belly achey, constantly thirsty and completely out of my element. And people do this all the time? When you eat well, exercise and rest accordingly you really feel it when you don’t.

I use to follow this method of "starting fresh" every time I fell off the wagon(usually Mondays). Eventually I was starting fresh every Monday and feeling like, more than anything, I was constantly failing. Finally I realized this method didn’t offer many benefits. One step forward, two steps back. I then simply made a conscious decision to change my lifestyle and live a healthier, balanced life. It doesn’t stop and start. It’s long term. No deadline and the idea of "starting fresh" - I just don’t think of it that way. You just do it and do it continuously and along the way we deviate a little but that’s all part of living.

I, like many, want to "live a little". But to live a little more and to live it well it’s important to establish consistent healthy habits. I don’t live and breathe supplements, protein shakes and tuna. I don’t live in the gym. Actually I don’t own a gym membership and I haven’t for years. I have a small space in my basement. Sometimes I might workout in my kitchen while making dinner. Think lunges with a dozen eggs in hand. It’s possible. I also have a chin up bar in my laundry room so I do them between loads. Invest in some dumbbells and a skipping rope. Can't make that investment? No problem, i've done kettlebell swings with a bag of potatoes. It’s not complex. Consistency has kept me lean, strong and healthy. It’s not always perfect but like I tell my clients; eat well and exercise most of the time so the "some of the time" that you don’t won’t kill you. May the force be with you.

Enjoy yourself in good health and fitness/gena

Dude, We're Not Eskimos

So a friend of mine has been putting on some weight over the winter, especially over the holidays. During one of our coffee sessions I remark about this - in a nice sort of way.

So my friend begins to explain that the human body needs to store fat during the winter to deal with the cold. Just like bears. He continues to explain that weight gain is necessary because someone like me would die in the winter and someone like himself might pickup my scraps for a small snack. He chuckles and is quick to point out my white fingertips. My friend likes to be right. All the time. *Sigh*

I understand our bodies and appetites change with the seasons and there may be scientific reasons for this that date back to the survival of our ancestors. Temperatures fall, we stay indoors, days get shorter and we gain weight. This is, of course, compounded by holiday office parties, family parties, kid’s parties, dinners, get-to-gethers etc. Also, don’t most TV sports like hockey, football and basketball take place during the winter months over beer, pizza and wings? Essentially we become sedentary and overindulge. Interestingly enough though clients I work with seem to move along just fine over the winter months - until the holidays. And coincidentally around January 1st pounds seem to start shedding. So regardless of our natural tendency to gain weight during the winter months, weight gain is essentially a direct result of eating more calories than you burn.

Of course my simple answer is not good enough. My friend begins to explain recent studies and the latest statistics. My eyes glaze over, my head begins to nod and I suggest it’s time to go. As we get up my friend grabs his down filled jacket, wool toque and Thinsulate gloves. We make our way through an underground path, which leads us to the indoor parking lot where my friend has parked his vehicle. As he settles into his vehicle’s heated seats I remind him that he is now going to drive his fully insulated body and his heated seated vehicle back to his underground parking garage, get into his elevator and go back to his space – with central heating...Dude, were not Eskimos. My friend chuckles at my white fingertips and offers a lift...no thanks man, I can walk.

Enjoy yourself in good health and fitness/gena.

Dinner at my Place

It’s true that in the past my family hesitantly approached the table at dinner time. I was the only one who couldn’t see the beaming neon lights flashing overhead “APPROACH WITH CAUTION.” There was no cheering and nobody fought over chairs or dibs on the main course. Sometimes I would hear “awwww maaaan” or sigh…why can’t we have ---- but eventually the plate was cleared off and I’d hear something worth repeating. Making sure that you have a lean, healthy protein, a wholesome carbohydrate and good sources of fibre that everyone likes, every night of the week, requires some effort and lots of organization. I refuse to cook separate meals for each person in my home. No way, Jose.

A few months ago after preparing one of my wholesome dinners it was suggested that perhaps dinner be served by McDonalds the following evening (apparently that specific meal wasn’t well received by a family member.) At this time precisely is when my older child responded with:"EWWWWWWWW McDonalds is gross! Even their apples aren’t healthy! If you leave one of their apples on the counter for 2 weeks it would still be “fresh” because it’s injected with a bunch of stuff!" This apparently was discovered through an experiment I had nothing to do with.

One of my favourite docs (Dr. Oz) stated that it takes about 12 attempts to alter one’s taste buds to liking something. Eating well and meeting everyone’s likes can be challenging. But it can be done. I'm guilty of serving veggie dogs and chips for dinner - I admit it so whether you’re feeding a family or just yourself you need to plan to be organized. We all know this through work and school. Eating well is no different. Invest time in thought-out weekly meals because when you’re organized things happen. I have all my clients plan and track what they eat in order to understand food groups, calories, portions etc. and this carries through to meal planning. Take the time to make a shopping list, review healthy recipes, set out your meals for the week and eventually the process will become less time consuming because you will get better at it.

These days at the conclusion of most meals everyone is happy and resigned to the fact that the meal was good and tasty. I should also mention that recently there was some cheering...and it had to do with broccoli.

Enjoy yourself in good health and fitness/gena

The Kid Comes Out On Top

I love to watch kids. They can attempt anything with no fear and no inhibitions. What adults see in children as carelessness really just translates to being carefree. As we grow hopefully we become more mature and gain good sense and sound judgment. We understand risk, we realize we’re vulnerable and not invincible and that we can’t fly and run at lightning speed. It’s nice to dream we can though.

Growing up I had a teacher in elementary school who was a feminist. I didn’t know it at the time though. This teacher encouraged me to arm wrestle the boys in my class because she believed I could beat them. And I did. This is not shameless self promotion. This really happened. Which leads me to my point. Sometimes when I’m training with people I see the barrier between that childlike carefree assurance and the skepticism that comes with maturity and experience. Some people are certain they can’t do something. More often I hear “I can’t” rather than “I can”.

Don’t get me wrong, this is not always bad. Sometimes that’s what keeps us safe and injury-free when exercising. But when there is appropriate instruction, guidance and encouragement even the most cynical folk will hesitantly mumble “I’ll try...” and this is the beginning of something greater.

The New Year is a few hours away and many make a fresh start at this time. You don’t need a new year to do this but since it’s upon us take advantage of it. Challenge yourself to get active and work towards new fitness goals this year. I challenge you and from my experience the kid in everyone always comes out on top.

Happy New Year, enjoy 2009 in good health and fitness./gena

Cover the Basics For the Holidays and Beyond

Miracle pills, quick fixes, super supplements and the latest and greatest breakthrough training methods…so many options when you’re trying to get leaner and healthier, especially during the holiday season. In my years of training myself and others I’ve come to realize that many methods work. Temporarily. Few work long term. Low carb diets work but not forever. We simply need carbs. I don’t encourage anyone to consume too many supplements or “magic” weight loss pills. Before you take on the newest diet craze or open your wallet to the hottest piece of fitness equipment make sure you’ve covered the basics. Statistically results can be achieved faster when you work with a trainer. Whether you are new to exercise or need to breakthrough a plateau the benefits of a personalized program, the structure and accountability are invaluable. Couple this with some basic food and lifestyle adjustments, weight loss and fitness for the average person is not rocket science. It comes down to choices and commitment.

Understand Appropriate Portions and Servings
This is a good article with a portion control study and a sample portion plate http://www.ctv.ca/servlet/ArticleNews/story/CTVNews/20070625/portion_dishes_070625/20070625?hub=Health

Set Moderate and Realistic Goals
To drop one pound of body fat you need a 3,500 calorie deficit. A safe and realistic goal is 1-2 lbs/week so distribute this 3,500 deficit into your week. The caloric deficit should come from a decrease is food intake and an increase in exercise. I hate calorie counting but as an initial short term goal do it so that you understand how much you should be eating.

Make Proper Food Choices
Choose foods lower on the Glycemic index (GI) since lower GI foods generally make us feel fuller and often cause decreased food intake. Some studies show GI may be less relevant in endurance trained individuals. This could mean that the more physically fit you are the less insulin sensitivity you may experience. Insulin is a complex hormone so to keep things simple opt for complex carbohydrates, skip the juice, choose citrus fruits and fruits with skin you can eat and have plenty of veggies and lean proteins.

Sleep Enough and Manage Your Stress
Stress affects our every day life and has an impact on the foods we crave and select to eat. In addition to this a lack of sleep causes a vicious cycle since sleep deprivation increases levels of a hunger hormone and decreases levels of a hormone that makes you feel full.

Take care of yourself with some basic guidelines, laugh and have fun during the upcoming holidays. Enjoy yourself in good health/gena.




Mettler S et. al. The influence of the subjects’ training state on the glycemic index. Eur J. Clin Nutr (2007 ) Jan;61(1):19-24.

See the Whole, Not Just the Parts

It seems that everyone wants to change something. When I meet with people to discuss their health history and fitness goals the focus often shifts from health to appearance. Many people want to change their appearance; flatten the belly, get rid of the jiggle on the back of the arms, the fat through the thigh area...parts and pieces of their bodies. So it seems that we don’t really see ourselves as a whole but as parts – some are good and some not so good.

Let’s look past the mirror for a moment. What we do know is that exercise benefits more than just our physical appearance. When you realize your potential, your strength and endurance you then start to see your body as more than just its parts. Some see it as a temple others see it as a machine. I see it as a whole. When I run across a finish line the size of my clothes, my thighs or whether or not my stomach is flat seem trivial to me. At the end of the day what you accomplish during exercise translates to all areas of your life and you essentially become more than just what is physically visible.

You feel the benefits of a lower resting heart rate, better sleep and the natural progression of healthful eating. You gain an improved mental and emotional state of being. You build and maintain healthy muscles, joints and bones and you reduce the risks of diabetes, colon cancer, breast cancer, heart disease and premature death. You can’t always see these things but what you feel will encourage you and others to see you as healthful whole being. We are not all genetically inclined to have the perfect body. What is that anyway? That’s not attainable to many people’s standards. Be realistic, understand the commitment and make the necessary changes. Accept and embrace what you genetically cannot change, improve what you can and enjoy yourself knowing you’re doing your best to look after yourself. See beyond the mirror and...enjoy yourself in good health/gena.

Getting It Out Of Your System

I live inside my head a lot. When I'm not living inside my head I might talk about what I talk to myself about. During one of these moments I expressed my want to climb something really high and/or to run a really really long distance. It was then suggested that I just get this kind of stuff “out of my system” followed by some discourse about age, unnecessary risks, bones and joints which eventually concluded with: “you know you’re not that young.” Hearing this secretly makes my want stronger but I just stare back blank faced. The odd time I’ll throw in a squinted eye, maybe with a tilted head, but I try to maintain what I’m thinking is my “poker face”.

I don’t like the term “get it out of your system”. I don’t want it out of my system. It’s this desire or drive or will or whatever it is that keeps me going. So how do you rid yourself of these wants? I guess one way is to actually follow through and accomplish what it is you want. I personally don’t doubt my abilities to accomplish what I set my mind to but right now I opt to be more present and available to those who need me more than I need to fulfill these wants. Sometimes timing is just off. So if getting it out of your system means giving it up then don’t. Maybe you need to wait a bit or maybe you need to alter your goal slightly but keep it. Gather info, talk to others with similar goals and stay connected.

A few years ago I woke up one morning, four days before what would become my first race, and decided that I was going to run that Sunday. I didn’t really get into it with anyone...there will always be someone to tell you you're nuts. I’m a bit of an introvert. Don’t like too much fuss. I just want to do my thing and most likely alone. That’s why I run. I like the solitude and I don’t need to do it with anyone. So just like that it may hit you - you wake up one day and decide. Everything starts somehow so maybe this is the day for you.

Enjoy yourself in good health/gena.

Defy and Ascend

One day per week I spend a lunch hour feeding an elderly person. I sit in a room surrounded by older adults who unfortunately cannot feed or look after themselves. It’s a sad but very real state for these people and their families. When I first started doing this it was suggested that it must make me happy. I’m not sure about that. Actually I’m not sure what it makes me. When I leave I’m pretty detached but when I’m there I’m there wholly and I’m harshly reminded of the value and importance of good health. Getting older can stink sometimes but aging in good health with physical independence and strength is far better.

I’m reading a novel where the main character feels that his “…life has crested”. He’s climbed to the peek and peering over the edge to view what lies ahead he sees “…only deterioration-descent into aging…” and then goes on to say “… it’s not descending that is troubling but it’s the not ascending…” Pretty dramatic, no?

For the past year I’ve been working with an older adult who is in their 70’s and they are incredible; not afraid to try anything with total confidence in their physical strength and abilities. I guess this is what one might call a “dream client” – the kind that follows what is recommended, carries through and works just as hard even when I’m not around. And from where they were a year ago they have indeed ascended.

I read a slogan on a poster recently that read “Getting Old Is Not For Sissies”and it displayed a mature gentleman doing one mean pushup. Which reminds me – how many pushups and chin-ups can you do? Most people I ask haven’t done a chin-up since grade school. Let’s face it – from the day we’re born we just keep getting older and although aging is a complex process it is a process we can defy along the way. At least I intend to. So go ahead and be defiant - one pushup at a time.

Enjoy yourself in good health/gena.

Make It Your Olympics

A few months ago while training for a marathon I developed an injury. When you’re an active individual an injury can be crippling to your soul. So I laid off the running and during that time I was offered various words of “consolation”. There was the typical “oh you’ll be o.k.” and the “ugh that sucks” and my favourite “stop running you’re going to be crippled!” Although I think they all came from a place of deep regard one was most intense and came at me in a firm, matter-of-fact kind of tone: “GENA! Olympic athletes train for years and withdraw from the games due to injuries.” I’d call this a reality check and not because of the tone but because of the…well - the reality of it. My reaction to this? (rhetorical question) “But marathons are MY Olympics!”

This leads me to my next question (not rhetorical). Have you thought of doing a 5K, 10K, half or full marathon? If you really want too but think you can’t you’ll have to find a better excuse. It starts in your head. Set a goal, do some research, talk to someone who knows a little more than you do and establish a safe training plan.

Every time I go for a run I’m humbled by the fact that my feet always carry me back home. They just know what to do. During my recent marathon I passed and was passed by people of all ages, shapes and sizes. There was a woman in her late 60’s who ran across the finish line seven minutes ahead of me. I’m thirty years her junior by the way and this was a new personal best or me.

If you can see it in your head you can do it. I don’t doubt that about anyone who wants to do something. I have to warn you though; the exhilaration at the finish line, any finish line, can sometimes be addictive and life altering. Everyone has an athlete within. Make whatever it is your Olympics.

Enjoy yourself in good health/gena.