If You're Looking for a Fat Loss Miracle Don't Read This

Fat loss. It can be confusing at times. With so many miracles, secrets, formulas and weapons doesn't it make you wonder why it still seems to be one of the world's mysteries?  Why is fat loss so hard? If you're looking for a miracle I don't have one.  What I do have are four choices that have helped me. The science of fat loss is very interesting but it's the basic lifestyle choices and habits that bring change.  At the end of the day no matter how much you know, if you don't take action the science won't help you.

1. Sleep. Yeah it's boring and takes up a chunk of your time but it's necessary to sustain life and fat loss.  I can tell you first hand when I'm sleep deprived all I want to eat are highly processed, sugary comfort foods.  The trouble is that once you start to eat these foods you crave more.  Simply put - you crave what you eat. Sugar is fast energy but when you're sleep deprived it's like bungee jumping without a harness. Your fat loss goals crash.

"A sleepless night makes us more likely to reach for doughnuts or pizza than for whole grains and leafy green vegetables, suggests a new study from UC Berkeley that examines the brain regions that control food choices."

In addition to the number it does on your brain, sleep deprivation messes up your hormones and metabolism.

 "...when you're sleep deprived, you have too much ghrelin, too much go in you, which is telling you to eat, and not enough stop in you, which is telling you when you're full. So you end up overeating or eating more than you really need to ...Another thing we know about sleep deprivation is that your metabolism slows down. Well, if you have a slow metabolism, you're not burning fuel efficiently, so it's going into fat storage and fat deposits, and again, causing more weight gain.We also know with sleep deprivation, we have increased levels of cortisol. Well, that can be another problem which causes more appetite. Here's the most fascinating part about the research I think. All those other things aside, when you're sleep deprived, if I was to lay out a healthy snack for you, or a very non healthy, sugary snack for you, you'd gun for the sugary food. You would go for the less healthy food, so your food choice is even affected by sleep deprivation."   

2.  Plan your meals and organize your kitchen.  How many times have you come home starving with nothing to eat. It's probably why you're starving in the first place.  If you fail to plan, you plan to fail. Each week prepare some go-to food and snacks.  Chicken breast, boiled eggs, side dishes, salads, cut up fruits, veggies and nuts in zip loc bags (for portion control). It's not high end cuisine but it's simple, easy and there when you need it. And because life is unpredictable you will need it. This also includes the time necessary to shop for groceries, cook, cleanup, pack etc. If there are items in your cupboards that are just too tempting to eat in moderation get them out of site. The stuff I don't necessarily want to eat I tend to keep in the bottom cupboards, away from eye level.   It's difficult to be successful at anything if you are not organized.  


3. Know your triggers and break the patterns.  Every time I go to my parents' home I want cookies. Often it's the end of the day on my way home from work to pick up the kids.  Grandma's house always has cookies. How do I avoid a B line to the cookie jar? I have to remind myself before I even get there. I slow down.  I try not to go hungry. I'll ask for an apple.  Your mama wants to see you happy so she'll give you what you ask for. Don't ask for cookies.  Do you mindlessly go through the cupboards during TV commercials?  Do you head to the kitchen before bed?  Do you sit at the kitchen table on your computer? A lot of our set patterns and habits lead to mindless eating. Be engaged and aware to determine what mindless actions need to be broken.  When you see the pattern you can make the changes.

4. Work with a coach.  If you struggle to stay accountable to yourself hire a coach.  A coach will offer guidance, support and tough love when needed.  Anyone can tell you what you want to hear but a good coach will tell you what you need to hear.   Besides, it's not always fun to do things alone.  Working with others whether in person, on-line, one-on-one or in a group, makes the process so much more enjoyable. 

Enjoy yourself in good health and fitness, Gena.  

Hello National 2015!

Some moments captured from my 2014 competition season.  It's been a great year and I'm happy with what I've accomplished this season.  I'm excited for the off season and really looking forward to working on the areas that need improvement.  Let's go Nationals 2015!

   

  

Abdominal Work on the Total Gym

Working on the abs this morning. Hey I love my Total Gym and if it's good enough for Chuck Norris it's good enough for me! Ha! I picked it up over a decade ago, as a single parent with little time to hit the gym. It's a great way to add diversity to my workouts! Check out my video on Instagram! http://instagram.com/p/qwboGFJqGn/

Natural Provincial Championships

With my final competition of the year behind me I can officially say - Hello Nationals 2015! What an incredible season of personal victories and growth. Looking back my 2013 off season was about transitioning from Figure to Physique with a goal to qualify for nationals. When prep began the days were short, cold and snowy with 3:45 am workouts. It feels like a lifetime ago! Of course with goals come highs, lows, fears and assurance but it's passion that never fails us. Passion respects the goal and the habits necessary to achieve them. You may feel tired and discouraged but follow through, even when it's not clear why you should. I hope you too have experienced progress and you've stuck with your goals. If not, you can decide right now to take action. If you want it you will do it. I truly believe that. It has to be self driven. Do what you love in whatever capacity you can. It doesn't have to be on the grandest scale. Honour it. I am excited for this off season - my season of improvements. My mind is open, my dreams are big, my willingness to work is solid and my passion is fuel. Cheers to where you are and where you're headed. Congratulations my fellow OPA athletes and to all those off to Nationals 2014 - have a blast! Thank you Mindi O'Brien IFBB Pro and Dennis Beitler, you rock my competition world and to my husband, kids, parents and friends - you are my sunshine!

Deadlift to Squat Thrust Exercise

Here's one of my favourite exercises -  The Deadlift Squat Thrust:

-start with a light weight (bar, dumbbell or kettlebell)
-shoulders back
-chest up and open
-arms straight, shoulder width apart
-glutes move back, mentally focus on glutes and hamstrings
-work through the heels
-keep bar close to the body, slide down along quads
-watch that knees don't cave inward
-look ahead while lifting and lowering

Adding the squat thrust to the deadlift increases the intensity and cardiovascular benefits. There is additional upper body work through the arms, chest and midsection.  The deadlift also works the upper body and lower body with focus on the posterior chain.

Toronto Pro Super Show

And that's a wrap! Regardless of the sleep deprivation today was a fantastic day! Placing 2nd in Physique, Masters I feel great about where I've come and where I'm going. I love the work involved  in transitioning from figure to physique and I cannot wait to take this and continue to build. Yes, I've said it before - I love the art of body building.  God willing, I'll be flexing and pumping iron til I'm 102 :)

There's no Wagon in Life

Life is a continuum.  When it comes to your health and fitness, there is no wagon to fall off of.

One Size Doesn't Fit All

One size doesn't fit all when it comes to your health and fitness.  The only person you should be comparing yourself to is the person you were yesterday.  I share my thoughts here.

Luchka OBrien Mississauga Classic

This weekend has been highlighted by many memorable moments. One thing I know for certain is that when you do something from the heart you will work hard and do your best, no matter the outcome. Often there is no clear end or destination but rather a process of growth, discovery and understanding. As competitive athletes our goals may be different but it's the process that binds us. Congratulations to every The Ontario Physique Association (OPA) Ontario Physique athlete who stood on stage yesterday. Perhaps this was the time you tried something new, overcame a fear, reached new goals or met new challenges. This is the process: take this experience and continue to move forward in a way that is fulfilling and meaningful to you. You worked hard, be proud.
The GNC Live Well LUCHKAOBRIEN CLASSIC was a class act and one of the OPA's biggest shows of the season! Thank you Mindi O'Brien IFBB Pro and Nina Luchka Ifbb Pro for putting on such a great event. A huge thank you to a tireless panel of judges who ran a 14hr day (and that was just the show) with 300 athletes!
I walked into this competition feeling immense gratitude for the opportunities in my life and I walked away overwhelmed and humbled. I owe much thanks to my brother and sister in law who encouraged me to compete for the first time in 2013. That one show set me on a path to 4 more. They also directed me to my coaches Mindi OBrien and Dennis Beitler who gave me guidance and support to grow as an athlete. I'm part of a team of individuals who care, support and encourage each other. I was thrilled with my placing at this competition with a 1st Place Womens Physique Short, 1st Place Womens Physique Masters and an Overall Win.  I'm so excited to be moving on to the Provincials at the end of this month!

 

Stephanie Worlsfold Classic OPA Natural Qualifier

With Stephanie Worsfold

What a fantastic weekend! Stephanie Worsfold Classic OPA Natural Qualifier had a great turnout  with close to 200 competitors! A great success made possible by so many individuals who pull together and work tirelessly to make these events happen. 

 






Coach Mindi OBrien



Of course anyone who competes or is striving for new goals in their life knows that a support system is invaluable. These events specifically have many sponsors and a great deal of behind the scenes work. Thank you to The Ontario Physique Association (OPA) for continuing to offer a platform where all are welcome. Everyone out there is someone's daughter or son, husband, wife – mom or dad, even grandparent! We all have different reasons for competing but in doing so you have motivated and inspired someone else. Working hard and making it to the stage is something to be proud of. I was fortunate enough for the opportunity to take part in this event yesterday and I'm overwhelmed with gratitude. With the guidance and encouragement of my coaches Mindi O'Brien IFBB Pro Mindi O'Brien and Dennis Beitler my experience in Womens Physique surpassed what I could have imagined. I placed in both my categories 1st Place in Womens Physique Short, 1st Place in Womens Physique Masters followed by an Overall Win.  It was a very exciting day!

 

 

 

 

http://www.londoncommunitynews.com/sports-story/4499676-worsfold-fitness-classic-powers-up-numbers/#.U2e4qESpwPA.facebook

Champions are Made

"Champions are made, not born." I have this quote running through my mind this morning after the finale of the Olympic winter games.  "Champions are made..."

At the end of the day what we see on the screen is a moment in an athlete's life. In that moment all their hard work is on display. What we don't see is everything leading up to that moment. The discipline, devotion and laser like focus. The obstacles, challenges and sacrifice. Not just that of the athlete but of the families too. There is something so powerful about a win but also a loss. It's amazing and emotional, as is life.

A few years back while training for another marathon I had to take some time off due to an injury. I was told to "suck it up", it wasn't a big deal - it wasn't the Olympics. At that moment it struck me that yes of course it wasn't the Olympics but this marathon was MY Olympics. Sounds corny I know but it's true. That's how I saw it. So keeping the Olympic spirit alive think about something you've always wanted to do – a goal you'd like to attain.  It doesn't have to be fitness or health related but it should be something that challenges you, even scares you. Make it your Olympics and approach it like a champion.  Set a plan, do the work and make it happen!

Enjoy yourself in good health and fitness,

Gena.

Healthy Steps In The Right Direction

It's always so exciting to work with people who are motivated to make positive changes in their life!

Tassie and I have been training together to build a strong fitness foundation.  Our diverse one to one training sessions include various types of exercises with the TRX,  Buddy System, dumbbells, resistance bands, kettlebells and high intensity interval training - to name just a few! Keeping the workouts challenging and fun has helped us make some great  progress in all areas of fitness.  I'm especially happy to see strength gains in those modified pushups!  It's great to revisit an older workout after a few weeks to really recognize the improvements.  

The benefits of exercise keep this mom of two feeling strong and energized to tackle the demands of her busy life. In addition to the improvements in her fitness level Tassie decided to take it one step further and shed some weight.  Every day is different for this mom on the go so our whole approach to weight loss had to be practical. 

We set out a structured plan and after following through we've made some great progress.  Our plan consisted of 2-3 training session per week in addition to food changes. These changes were simple but effective; they included flexible meal guidelines, portion control, meal preparation and the practice of mindful eating.  Tassie shed 5 pounds in her first two weeks!  This is healthy progress for long term sustainable weight loss.  No crash diets!  Our check-ins and weekly goal setting has really helped keep things on track.


Congratulations Tassie, keep up the great work!

To Resolve or Not

As the year winds down many of us take the opportunity to reflect on the past 12 months and I for one love that about December.  When you're in it, you can't always tell that you're moving forward.  With reflection we can see growth, we come to appreciate what we have, how far we've come and how much we have to be grateful for. We also come to see where work is still needed.

 I came across Alain de Botton's School of Life blog Making Resolutions and I found it very thought provoking;  "A resolution always hovers over a grave inner conflict and constitutes a vow by one part of ourselves against another..."  I've resolved in the past to change things I did not like about myself. Today I resolve to improve on the things I do like.  The more I work on myself, the less I'm effected by external factors and the less I need from others.  When you take care of yourself you can in return take care of others, give freely, love wholly and bring happiness to others lives.  Surprisingly enough when we focus on the things we're happy with and continue with them, the things we're not so happy about start to resolve themselves. But while on the path to your best self remember that not everybody else is.  And that's really not your business.  You can't change others but you can however choose how you react to them - that's all YOU.

No matter what your goals are for the new year I wish you much success.  If you're striving to be your best self it won't be easy but it will be worth it.  

Happy new year, in good health and fitness. xoxo
Gena.

What's Your Excuse?

Have you heard about this one?   I've thought about this statement - "What's Your Excuse?" - 
When I see those words over that image I wonder; is there a degree of judgement in those three words that has caused a divide?  Does it suggest that I should look that way? That I'm not doing enough if I don't look that way? That I'm just full of it?  Maybe but I don't think that was truly the intention here.  What if it said "You Can Do It!"?  Based on the varied comments and feedback how you interpret something may very well depend on where you are in your life and how you feel in your body.  It's a little complicated.  What I've concluded though is that I don't believe in excuses.  I believe we make choices and set priorities. We can all make different ones and still be healthy.  You've got a six pack? Awesome.  You want a six pack? Go for it. You don't care for one? Enjoy your cake.  Health does not come down to how you look.  Judging anyone's worth, values, morals,  parenting skills or love for their family simply on how they look is very close-minded.

No matter where you stand on this I certainly don't believe in shaming, ridiculing, bashing or hating.  I believe in taking care of self so that we can take care of what and who matters to us.  A “ripped”, “jacked”, “shredded” body is appealing to some people and they are happy to make the choices necessary to achieve that look.  Not everyone wants to make those same choices.  There's nothing wrong with that. Health includes body, mind and spirit.  In simple words; do what works for you, find your balance and live your life.

Enjoy yourself in good health and fitness/gena.

To Move and Be Still

Spending some time away from life as you know it is a good thing. We all need a break from the mundane. A chance to rest the body from the daily rituals of work, commute, responsibilities. To stretch the mind, relax and view the world through rested eyes. Maybe even gain some perspective. This is summer.

I enjoy vacationing with my family but being dislodged from my base for too long makes me antsy.  Waking up with the purpose to lounge is a sure way to make this girl restless. And a little cranky. A successful family vacation requires compromise. On this family vacation I joined a gym.

While everyone sleeps in, I pump iron.  It's a 25 minute walk to the gym which gives me the opportunity to take in my surroundings. Things I might not notice while driving I now pay special attention too while walking. I see everything from a different angle and my senses are full of life. By the time I get back my gang has wiped the sleep from their eyes and they're ready for the beach. And I too am ready for a lounge chair. It's great to be active just as it is to be still - to be aware of everyone and everything around you - but to be aware without judgement. To simply be present and mindful. There is beauty in movement as there is in such stillness. Mindful lounging.  I also enjoyed some windsurfing and some early evening runs by the sea. The sun is still hot and the breeze is warm. I taste salt on my lips, my skin darkens, my body loosens, my breath quickens and my spirit lightens.

It's wonderful when summer's rituals, smells and sounds fill the air. We've been surrounded by water, blue skies and mountains. Mother nature is graceful and wild, deep and humbling. But of course the season goes by so quickly. Before you know it the days are cooler and the night's are crisper as the smell of fall fills the air. I love summer perhaps because it is so short and the essence so distinct. I hope you have been enjoying the season. Take it all in and through movement and stillness - make the best of it.

Enjoy yourself in good health and fitness/gena.

Old is New Again

For the past four months every aspect of my life was structured.  It had to be if I wanted to present my best self at each of the three figure competitions I competed in.  My food was weighed, measured and prepared on a daily basis.  Every workout was intense. Every repetition was a stepping stone in that big picture. But when it's over it can become tricky mentally and emotionally. Its' important to keep a level head. Your competition form is just that – competition form. It's your best self for the sport.  Seeing your transformation and grasping the potential of your body is super exciting.  I have also experienced this as a mother as I've watched my body take on a different form over two pregnancies.  The human body is truly amazing. But it can also be a little unsettling.  Unsettling because what you see in the mirror backstage is not sustainable.  Maintaining competition form all year round is not realistic or even healthy.  It's now one week post competition and I'm re-adjusting to my “new body” and the “new norm”. What's old is new again.  The first few days were definitely challenging.  Without a goal and direction for my drive, trying to find my place again outside of that determination and focus felt a little uncomfortable. Knowing that these feelings are part of the process is important.  It's normal.  In any sport you take the highs with the lows and quite frankly, that's also the case in the sport of life!   So hanging out with loved ones today meant a more relaxed day.  It's been some time since I've had a Saturday like this.  And I'm still working towards new goals for my next competition. That's where the excitement now lies.  Thoughts and ideas are stirring in my mind. Stepping out of competition mode I've had the chance to really let it all soak in and I'm happily entering back into my element.

Enjoy yourself in good health and fitness/gena.

A Day at the Provincials!

What a day! The energy, excitement and competition was fierce! These past three months have been about hard work, sacrifice and growth. In February, just before my 43rd birthday, I decided I was going to train for my first figure competition. Well I accomplished that goal in April and quickly realized I wanted more! I did another competition last weekend and finally today I stood on stage with Ontario Physique's finest provincial competitors. For that I am very proud. What a blast at the Toronto Pro SuperShow! Congratulations to all the athletes on stage today. We all worked very hard to get here!

I am so thankful for my loving and supportive family, friends and my amazing coach Mindi O'Brien. I've met some great people and awesome team mates! This has been quite the experience. It was not only an opportunity to truly push myself but to really put myself "out there". I appreciate every moment of this journey. And although today was the final show for this year it feels like the beginning. The real work begins now! Where I am today is my best - for today. Tomorrow it's back to the "lab"...There are some new goals to set and new events to look forward to! Thanks for all the support! xoxo

Enjoy yourself in good health and fitness/gena.

Hats Off to the OPA Team and Athletes!

Of course I was up much earlier than necessary this morning but I feel great nonetheless! At last night's meeting I had a chance to learn a little bit more about the OPA and listening to the team speak you understand why you're greeted with “Welcome to the Family”. Regular people with great achievements in the industry. Why “regular” people? Because they are open, approachable and here for the athletes. They are passionate about the sport. They get it and they are individuals who make a difference. And then there's  Stephanie Worsfold's infectious smile - the constant reminder to have fun! Something else that really struck me was looking up at the panel and seeing a mother holding her new born. A few seats down another expectant mother. How great is that! As a mother and competitor I am so proud to see this. Anyone who has participated in this sport understands that raising a family, running a home and business while competing – not easy! Every athlete has their own personal story. What connects us the hard work and dedication to get here. And I'm here to enjoy the ride, every step of the way!

enjoy yourself in good health and fitness/gena

20 Days to London!

Photo: Rick Oliver Photography

In 20 days I'll be driving to London for the GNC Stephanie Worsfold OPA Natural Provincial Qualifier .  It's been two weeks since my first competition at the 2013 GNC Live Well Stratford Championships and in this short time I've had a chance to get into a better place in my heart and mind. When taking on challenges I would quite often just put my head down and plow through without coming up for air.  This time I'm breathing and it's a far better approach.  There's more clarity and perspective and with that comes more balance.  Which means I'm smiling more.  The day after Stratford I knew I wanted to compete again.  Not everyone understands. And that's ok.  I am going by what I feel.   

Life has taught me that at any given moment we can be our own worst critic or best supporter. Our biggest obstacle or the main force that propels us forward. People can help you, teach you, guide you but only you can make it happen.  You.  Take on the challenges that come your way.  Try. You can start with that small glimpse of desire that you've tucked away in the corner of your heart in order to keep you in your safe place.  Decide to risk fear and failure for the satisfaction of knowing you did it, regardless of the outcome.  Go for it - I'm rooting for you every step of the way!

Enjoy yourself in good health and fitness/gena.

Final Night Before my First Competition...

While working towards this competition I wrote on a few different occasions. Going back and re reading everything now the different phases are evident. Just before my 43^rd birthday I decided I was going to do this. It wasn't clear why though. Why would anyone work for 2 months only to be judged by a panel of strangers in a matter of minutes. One thing I will say for certain; when you go into something physically and mentally challenging know in your heart you are doing it for you. And know that you really want it because at some point self doubt will creep in and you may want to check out. Quite often memory fails us of that initial enthusiasm.

I believe when you are reaching for new goals and challenges it's important to surround yourself with like minded individuals. Simply, if you want to run faster run with faster people. Truth is your goals are not everybody's concern. You're not always going to hear what you want or even what you need. You may also see some raw truths that seem hurtful but perhaps at a later date they may offer value. Life does continue to go on around you. So here I am – one night before competition. I'm better today than I was yesterday. I've had feelings im comfortable with and others I'm not. Keeping perspective wasn't always easy and neither was keeping it all together. But I am at peace and excited and that's something I'm absolutely cool with!

When I look in the mirror I see the results of what I feel internally. We can glamourise a healthy lifestyle and leave it all to vanity but it doesn't come down to that. Transforming your body comes down to intensity, drive, passion. It's a desire to defy and the will to get truly uncomfortable. It's feeling alive. Its complicated at times and simple at others. If you feel all these things – they are real. Take it all in. I am satisfied with where I am because I have worked hard and gave it my all while still trying to maintain “normal” with family, home and work. Trying to fit it all in meant some late night and even earlier mornings. Moments of highs and lows. Moments of exhaustion. And guess what – that's OK!  That's life. It's not perfection. It can be messy and everything maddening and amazing all at once. I see moms and dads, grandparents and people of all walks of life changing their life through their health and fitness. And that's just awesome.

I hope you are working towards the goals you set out for yourself this year. I hope you haven't given up. You have to keep going to do your best, to see your potential. And in the simple act of going forward you will find fulfillment – in the words I WILL NOT GIVE UP. You can do it!

Enjoy yourself in good health and fitness./gena.