Monthly Archives: March 2012

Around the Bay race recap

Last weekend as many of you know I participated in my third Around The Bay 30km race and this race is still one of the best.  It is very organized, a challenging distance and what better place to run then close to my hometown of Ancaster (I still cannot say that I am from Hamilton even though Ancaster is now considered to be part of the city of Hamilton)??  Even though I have done this race before nothing can prepare for this challenging course, especially the last 10 km but as we all know I love a challenge but still had a tough time finishing this race!

The race starts off with a slight downhill,  and with my friend Jodi by my side (it was her first time) feeling pretty good we definitely got caught up in the fast pace of runners at the front of the pack and ran a bit above pace but it made up for the slowing down that happened at the end.  After the first 10km (58 min split) then next 10 km took us over flat roads and some small over passes and we were both feeling pretty good and we on pace to finish in under 3 hours.   At 18km as I was scanning the crowd along the sidelines and who do I spot?? My high school crush (those who know me well know who it is!!) and my first reaction was to smile and say hi (which I did!) and he responded with a smile and “good job!”  WHOA!  Sounds silly but that was just what I needed at that part of the race.  So with a little extra pep in my step I forged ahead and looked to back to realize I had lost Jodi!!  I was too in the moment that I had forgotten about my running buddy.  After being worried about being a bad race/pace partner for my friend I had faith that she would find her way to the finish line with me.

Next milestone was the 21 km mark (the distance in a half marathon) can’t remember my time but was somewhere around 2 hours (my 15km split was 1:28) and I was still feeling good and starting to feel relief I as was more than two thirds done.  But then came the  ‘Rollers’… 5km of ups and downs, taking you right to the point where my legs were screaming, my body hates me and I start saying to myself “WHY AM I DOING THIS???”…And just when the rolling hills are over there is a bit of a flat section (PHEW!) and then I hear the music that gives me goosebumps “WE WILL WE WILL ROCK YOU!” and the I see famous little man (who brought a huge smile to my face) is standing on the sidelines giving everyone a high five for good luck before heading up the killer, “heart attack hill” which is approximately 500 meters long (or 1/2 km) at a 7.5% grade… WHOA! Last year I remember tripping (almost falling) on the wooden bridge just before heading up the hill and badly injuring myself so this time I took it slow and watched my footing before slowly shuffling (at this point) my way up the hill, make the left turn (with a few curse words and a bit of a walk break) and off in the distance you can see it, Copps Coliseum, the promised land, the finish line.  Except it is a lot further than it looks and what’s worse??! It is downhill all the way back, which feels amazing on your already tired quads (from all the hills) NOT!!  There is even a Grim Reaper on the final stretch telling everyone to take to short cut to the right (which was a cemetary) as we will all end up their eventually! HAHA Another good distraction that made me forget about how tired I was.

At this point my body is moving faster than I am comfortable with and it starts to hit me at 28km, so I stop and take a walk break.  Then a girl behind me (whom I’m never met) comes up and says “Want to help each other finish this race?” It was like she was sent from an angel in heaven, what perfect timing!! I perked right up and said YES!!  So we started running at the next intersection, made small talk (I found out her name was Jocelyn and she found out she was doing this race 3 weeks ago as her plans to do the 15km 2 person relay backfired!) and ran all the way until she had to stop again as her hip was bothering her.  She told me to keep running and at this point I could see and hear the crowds (including my good friend Erika and her boyfriend Noah who I always see close to the finish every year!) and this always pushes me to pick up my pace even though I had little gas left in my legs.  I rounded the corner down the steep ramp into Copps Coliseum and sprinted to the finish line!  I put both hands up and rested them on my head, took a deep breath in and out and looked up to see my whole family waving and yelling and this brought a huge smile to my face!  I DID IT!!! MISSION ACCOMPLISHED!!

In the past I have done this race in under three hours but this year was not the case, I finished in 3hrs3mins but as I have told many people it is the first time that I really enjoyed the race and I will remember this one forever.  One thing that practicing and studying yoga has taught me is to be in the present and enjoy the moment!  I totally did this and am glad I did.  I did not finish disappointed with my time, or regretting the number of walk breaks I took, instead I finished smiling and content as I accomplished what I had set out to do.  And the best part of the day was seeing my boyfriend after I crossed the finish line and giving him a  big sweaty kiss, followed by more hugs and kisses from my mom, dad, sisters, my good friend Leanne and Dave’s parents.  It was so nice to have everyone there for the first time ever!  Then when Jodi came in shortly after giving her a big hug and seeing the look of HOLY CRAP I DID IT on her face.  Still super proud of her finishing her first 30 km race.

Then to top off a great race we obviously had to eat (my fans were hungry too after 3 hours of waiting for me to finish!)  We headed to Burlington for a delicious brunch at Russell William’s diner and let me tell you how good it feels to eat eggs, bacon and pancakes GUILT FREE!!! AMAZING!

After brunch it was time to say goodbye to my family and friends 😦 and hop (more like hobble) our way into my car for the long ride back to Ottawa.  Lucky for me I had Dave drive, mom in the back as she was coming to visit for a few days, and the hilarious and story telling Jodi behind me.  Let’s just say the ride back flew by with so many good stories to share and with multiple pit stops (for Jodi and I to stretch our poor, tired legs) along the way.

Overall a very successful race and I told myself that’s it for races for me this year (I did 4 in the past year including a full marathon!)…but who knows what the future will bring.

Hope you enjoyed the detailed recap of my race!  It was a race to remember!

Have a great weekend!!

Les 🙂

The 3 P’s to changing our lifestyle habits

I picked up this book (Bob Greene’s “The Best Life Diet”) a few years ago and read it from cover to cover!  This morning I just pulled it off the bookshelf, blew the dust off of it for a few recipes and just happened to open  it to a chapter called “Patience, Perseverance, and a Positive Attitude.”  I read it again and found that it really resonated with me and I really like the way he explains what he believes are the best and most important ways to make permanent lifestyle changes.  I had some extra time to write today so I thought I would type this chapter out and share it with you…I hope the author doesn’t mind!

“I’ve been helping people make lifestyle changes for over twenty-five years, and one thing is very clear: changing out behaviour is one of the toughest things we can do.  Changing how we eat is particularly tough due to our primitive hardwiring.  We’re born with mechanisms that make us want to eat high-calorie foods-and lots of them!

With the right approach, we can overcome those instincts.  The tougher challenge, for some people, is another kind of hardwiring: negative, firmly ingrained attitudes about the world and themselves that were formed when they were growing up.  So much of our behaviour is dictated by how we think, and how we think tends to stay static-unless we consciously try to change it.  And that’s key: if you’re hampered by a negative attitude, you’re going to need to think differently.  Change your attitude and you can change your life, too.

This program sets out quite a few challenges for you.  It asks you to change how active you are, when you eat, what you eat, and what you drink.  It also asks you to set about changing the areas of your life that are troubled or in which you are unfulfilled so you will stop turning to food for comfort.  You are capable of all these things, but only if you believe you are.  If there’s one thing that people who make major-and permanent-changes in their lives have in common, it’s a positive outlook.  I can’t stress how important this is.  But you don’t have to be born with a glass-is-half-full attitude; you can develop one.  It’s a thrilling process; the process of positive change can be one of the best experiences of your life if you let it.

Here’s what it takes to be the optimistic and confident person you need to be to succeed: Focus on the good things that happen in your life each day rather than the bad.  What went right today?  What things did you do to benefit yourself? This doesn’t mean you need to avoid thinking about what went wrong; going over what you would have done differently is the best way to learn.  But look at those things as something you can work to change, and vow to do better tomorrow.

This is where having a journal can be enormously helpful. Sit down in solitude, in a quiet room, maybe with some soothing music playing and a cup of tea on the table; then write about where in your life you need to make improvements.  The perfect time to do this is when you’re tempted to eat, because the process can not only distract you from eating, but it can also help you be proactive and positive about the changes yuu’re making.  Writing demands that you focus, and that will help you face challenges head-on instead of letting vague thoughts of change hover in the back of your mind.  Even if you just have moments of feeling hopeful, capturing them on paper can generate more of these moments.  Positive thinking is like a ball rolling downhill: it may start out slowly, but it will gather momentum, inspiring and motivating you to create a better life for yourself.  

Having a positive attitude prepares you to take the next steps toward change.  Those steps are:

  • Decide what you really want for your life.
  • Make an honest assessment of yourself and what you’re willing to change about yourself and your behaviour.
  • Determine what you need to do to accomplish those changes.
  • Muster up the discipline needed to make it all happen.
  • Avoid getting discouraged along the way.
  • Find fulfillment out of each small step you take toward your Best Life.

Getting discouraged can be hard to avoid.  But not if you look at obstacles as opportunities and at challenges as a chance to show your mettle.  In other words, take pleasure in persevering; that’s what separates those people who keep pushing forward from those who throw in the towel.  From what I’ve observed, people who persevere delight in each small victory.  To them, having the inner strength to turn down a piece of cake at a party is cause for celebration.  They feel good about themselves for their self-discipline-and their self-esteem, along with their motivation, grows.  Perseverance is born out of affirming each small accomplishment along the way to a larger goal.  That’s what is going to help you develop the optimism you need to succeed.

Not allowing yourself to be discouraged and acknowledging your small victories is also what’s going to help you have the patience to see this program through.  Dramatic change does not happen in one day or even one month, and that can be discouraging if you’re used to (and long for) immediate gratification.  It’s easier, though, to be patient when you feel as though you’re reaping some kind of reward for your efforts; that’s why it’s so important to enjoy the process of positive change rather than focusing on the end result.  Find joy in each triumph, big or small.  Don’t take for granted turning down a piece of cake, eating a healthful breakfast, or going for a walk at lunch-or any of the small but significant efforts you make as a part of your commitment to this program.  All of them count, and with continued patience, perseverance, and a positive attitude, they’re all going to add up to a big payoff.

If there is any secret to success, it’s this: Be honest with yourself and those around you.  Take responsibility for your actions and your life.  Think of the commitments you make to yourself as sacred, and honour them in the way that you honour your commitments to other people.  Identify what it is your really want from life, realize you deserve it, and think positively about your ability to get it.  Make your plan, have the inner strength to stick to it, and claim the life you deserve!”

-From Bob Greene’s book “THE BEST LIFE DIET”.

Click on this link to buy it online… http://www.google.com/products/catalog?q=the+best+life+diet&hl=en&biw=1280&bih=673&um=1&ie=UTF-8&tbm=shop&cid=14040367868186924639&sa=X&ei=_yFzT_aaIuqZ0QHv_PG9AQ&ved=0CJ4BEPMCMAo

…or you can visit your local Chapters to pick up a copy.

 

Has anyone else read this book?? Your thoughts??

Hope that everyone is having a wonderful Wednesday!  I had an AWESOME time with my mom the last few days and, to be honest, I am very sad she is leaving today 😦  Good thing Easter is just around the corner…

Les 🙂

 

Mom’s in Ottawa!

Holy windy weather today!  I can’t believe I was just finishing my race at this time yesterday in Hamilton (woohoo!) in beautiful sunny conditions and then I get back to Ottawa and wake up to THIS?!! OH WELL!

You know what I am most excited about today?? My wonderful mother is here to visit until Wednesday!! I love when she’s here because it means I get some home cooked meals, my fridge is filled with healthy (and free) food, a night at the movies and we have the best chats about anything and everything.  I don’t get to see her that often but really enjoy the time we get to spend together:)

She tells me she reads my blog religiously (thanks mom!) and she has definitely been absorbing what she’s reading because  it shows! My mother is in best shape I have seen her…good job Mom! I am proud of all the hard work you’ve been doing 🙂 It is paying off!  Also a shout out to my sister Jennifer who I have been helping with her training via text and email since January.  I saw her for the first time since Christmas in Hamilton this weekend and she has lost almost 25 pounds since December!! AMAZING!  She also completed her personal best 5km race yesterday! I am so proud of you Jennifer, keep it up!

So enough raving about my family…here is a new recipe courtesy of my client Katie .  Actually I think her mom sent it to her but regardless this is one I will be trying for sure…

Black Bean, Ground Pork and Green Bean Stir-Fry

3 T black bean sauce
1 T cornstarch
1 T rice vinegar
… Pinch of sea salt
2 T vegetable oil
1 lb lean ground pork
3 green onions, sliced (white and green parts separated)
1 T minced fresh ginger
6 oz green beans, trimmed and cut in 1-inch lengths

Directions:

In small bowl, whisk together black bean sauce, cornstarch, vinegar, sugar and 1/2 c water; set aside.

In wok, stir-fry pork; set aside. sitr-fry white parts of green onions and ginger. Add green beans; fry for 2 mins.

Add pork and black bean mixture; stir-fry for 2 mins. Add green parts of onions; stir-fry for 1 minute.

 

I love how simple  this recipe is, a few healthy ingredients, 3 steps and it’s ready!  Can’t wait to try it!

Thanks Katie!

Hope you don’t get blown away when you’re outside today…I hope this cold weather snap is short lived…my mom and I are off for a walk to the market, we will be wearing our winter jackets for sure!

Les 🙂

PS Check back from my Around the Bay race updates on Friday…

How to calm the pre-race day jitters…

So the time has arrived!  Time for me to run the Hamilton Around the Bay 30km race for the 3rd time!  I don’t know what it is about this race but I keep signing up for it!  Maybe it’s the challenging distance, the location (close to my hometown of Ancaster!), the fact that I get to see my family and friends, the time of year, the awesome Dri-fit shirts we get or my love of running but I never seem to get tired of this race!  For those of you who have done Around the Bay you know what I mean I am sure.  If you haven’t done this race yet I highly recommend it (even if it is held in “Steel City” Hamilton!)

Pre Race JittersIt doesn’t matter how many times I have been in a race I still get nervous the last few days leading up to the race.  I think the best but also the most challenging part about preparing for a race is the week before the race.  I can remember back to my very first half marathon in September 2008.  I was training with the Orleans Running Room and had so much support from them and my personal trainer but I was so worried about what to eat/not to eat, how much I should be exercising, what clothes to wear, how much sleep to get, etc, etc and this is totally normal!  I feel like a pro now as I have done quite a few races since then to test out what works and what doesn’t.  Today I will share with you some tried and true tips for new runners leading up to your race…

Top 5 Tips:

1. RELAX-You have done all the training (hopefully!) that needs to be done so give your body a rest and enjoy tapering!   This is the most important part of your training as it gives your body a chance to recover and prepare.  Depending on the length of your race, your mileage should drop substantially at least the week before.  This is the hardest thing for many of us to do (taking a week off from running) but if you must, go for a couple short and easy runs.  I usually do my last run 4-5 days before the race and do a spin class the Thursday before.  On the other hand don’t become a couch potato the last week, do some yoga, biking, walking or body weight exercises to keep your muscles and your mind fresh.  Another thing to remember is the importance of getting at least 7 hours of sleep every night so your body will perform at it’s best.

2. EAT CLEAN– I am sure most of you are already doing this consistently but it is even more crucial to have a proper diet leading up to the race.  “Carb loading” is recommended for long distance races (half marathon distance or more) but this does not mean you can load up on simple carbs (white bread, pasta, rice, juice, etc).  Instead increase the percentage of calories you are getting from healthy complex carbs (brown/wild rice, rice/whole grain pasta, fruits and vegetables).  The meals you have the day before the race and for breakfast the day of the race are the most important ones so plan these in advance!  I have a story about a half marathon race I did in Toronto after having dinner at Jack Astor’s the night before…not pleasant…but I learned my lesson-DO NOT EAT OUT THE NIGHT BEFORE A RACE!

3. CATCH UP ON CHORES– With all the extra time you’ll be having while tapering instead of sitting around being antsy about the race how about tackling the pile of laundry you’ve been ignoring, or tidy up your place a bit.  Sounds like a great idea to me!  If chores aren’t your thing maybe catch up with some friends who are feeling neglected!

4. PREPARE YOUR RACE PLAN- Make sure you know where and when to pick up your race kit/packet. If you will be traveling to the race, finalize all of the arrangements.  Figure out exactly what you need to eat, drink wear, and bring with you on race day and get everything ready to go

5. VISUALIZE SUCCESS-Picture yourself at various points along the course feeling strong and confident.  Set a goal and visualize crossing the finish line at that exact time.  Mentally prepare for any “what ifs” that could occur during the race but most importantly KNOW THAT YOU WILL HAVE FUN and ENJOY YOURSELF!

It is perfectly normal for everyone to be a little nervous the night before and the day of the race but just use that energy to help you stay excited and strong. Even though you might not be bringing home the cash prize or breaking a world record you should welcome these pre-race jitters as a sign that you are excited to be running!  Regardless of your time or how you finish think of all the people who never even started training!  You are a winner before you even start the race because you are the one that set a goal, worked hard to prepare for it and showed up to do it!  The race is the easy and fun part, so enjoy it!

For any experienced runners reading this I would love if you had any other tips to add to this list!  So feel free to comment!

And finally keeping with the running theme today I thought I’d share a few quotes about running with you…

“Compete against yourself not others” Jeff Galloway

“Arriving at one goal is the starting point to another” John Dewey

“Running is the greatest metaphor for life because you get out of it what you put into it” Oprah Winfrey

“If you don’t think you can you won’t!” Yardley Jones (ran a 100 km ultramarathon one year after a stroke)

“If you want to become the best runner you can be, start now.  Don’t spend the rest of your life wondering if you can do it.”  Priscialla Welch, Olympian and NYC marathon winner

Have a great weekend!

Les 🙂

Spring has arrived…so has the time for wearing less clothes…are you ready??

I HOPE SO! It is time to put away the winter jackets and heavy winter clothes and time to pull out the spring dresses, shorts, skirts, t-shirts and tank tops and show off all the hard work you have been doing in the gym and in the kitchen the past 6 months…or maybe not??

If you are one of those people who loves the weather in spring but dreads the thought of showing your bare legs and arms to everyone it’s not too late to get yourself in shape for summer!  But you better start now!  My clients are ready for spring and summer wardrobes as they have been working their butts off (literally) at the studio, doing workouts on their own and following a healthy diet and they are continuing to do so.  It takes hard work but everyone can do it!  You just have to make a few sacrifices (i.e. drinking wine/beer every night!) and put in the hard work in the gym and in your kitchen and be patient!  Some people take months to get the results they want but with a consistent workout routine and healthy eating you can do it!  The only thing that’s stopping you is YOU!

Here is an awesome full body workout…

Front squat with dumbbells to shoulder press x15

Pushups x15

Around the world lunges (front/back/45 degrees front/back) 10 times (40 lunges in total)

Mountain Climbers 1 min

Step ups x15/leg

Assisted pull ups or pulldowns x15

Stiff Legged Deadlifts with dumbbells x15

Plank 1 min

Jump Squats x15

Jump Lunges x15/leg

Skipping 1 min

Bicycle crunches 1 min

Do this as a circuit or one exercise at a time with minimal rest in between sets.  If you can make it through 3 times you’re a warrior!  Choose a weight that is challenging for the last 3 reps of each set.  (If anyone is confused, feel free to message me and I would love to answer any of your questions!)  I have many more workouts like this up my sleeve (I love conditioning workouts) so message me if you would like more or come see me me at the studio and I will take you through one of these workouts 😉

Good luck and remember the best way to get results is to get outside of your comfort zone and push yourself!  This workout might be a good one for you if you like a challenge (and to break a good sweat!)

SO instead of covering up and hiding your flaws this spring season, pull out the short shorts, go shirtless (for the guys!)  and feel sexy and proud of your body.  Put the work in now (it’s not too late, summer is still a few months away) and show off that lean and toned body of yours.  Also keep in mind that losing weight is 80% nutrition (what you eat) and 20 % training (what you do).  For those of you who have been working hard at achieving your goals and have had great results GOOD FOR YOU!  KEEP GOING!! You are inspiring many people around you and you may not even know it!

Here is a quote that sums up this post nicely…

Enjoy this hot, hot, hot day!!!

Les 🙂

Seared Chicken with Maple Glaze

Hello and sorry again for the late post.  The Rogers Cable and Internet Gods made a visit to our apartment this morning and got our internet up and running again, PHEW!
I hope you are all enjoying this FANTASTIC weather we are having today! I am heading out for a short run in a bit.
Here is another quick and delicious recipe I found (and loved!) from cleaneatingmag.com.  What I like best about this recipe (other than the maple glaze!) is that it takes less than 20 minutes to prepare!!  Check it out…
Serves: 4
Hands-on time: 10 minutes
Total time: 20 minutes

INGREDIENTS:

  • 2 tsp olive oil
  • 1 cup chopped yellow onion
  • 2 cloves garlic, minced
  • 1 lb boneless, skinless chicken breast, cut into 1-inch pieces
  • 1 tsp dried thyme
  • 1/2 tsp sea salt
  • 1/4 tsp fresh ground black pepper
  • 8 baby gold or fingerling potatoes, quartered (about 2 cups)
  • 1 1/2 cups low-sodium chicken broth
  • 3 tbsp pure maple syrup
  • 2 medium zucchini, chopped

INSTRUCTIONS:

In a large skillet on medium-high, heat oil. Add onion and garlic and cook for 2 minutes, until soft. Add chicken and cook, stirring occasionally, until golden brown on all sides, 3 to 5 minutes. Add thyme, salt and pepper and cook for 1 minute, still stirring occasionally, until thyme is fragrant. Add potatoes, broth and maple syrup and bring to a simmer. Reduce heat to medium, partially cover and simmer for 10 minutes, until potatoes are fork-tender. Add zucchini and cook for 1 minute, until crisp-tender.

Nutritional Info per 2-cup serving: Calories: 300, Total Fat: 6 g, Sat. Fat: 1.5 g, Monounsaturated Fat: 3 g, Polyunsaturated Fat: 1 g, Carbs: 33 g, Fiber: 3 g, Sugars: 12 g, Protein: 28 g, Sodium: 340 mg, Cholesterol: 65 mg

Any other easy chicken recipes you would like to share??  Try this one and let me know how it turns out!

Happy First Day of Spring!!!!

Les 🙂

Internet is down :(

Sadly my Internet is down so instead of struggling to write today’s blog post on my phone as I am doing now I will hopefully be able to connect to the Internet tmw! Check back tmw for another healthy recipe!

Les

The importance of cross training for runners

As some of you may already know I like to run and do it a lot!  One thing that I find very important for becoming a well-rounded runner, preventing injuries, improving my speed and something that most runners chose to ignore is CROSS TRAINING!  In today’s post I will answer some frequently asked questions about cross training for runners 🙂

What is it? 

Basically it is any activity or training that can be used as a complement to your running program.  Cross training can include  strength training, stretching/yoga/pilates, agility/plyometric drills, deep water running (which I tried for the first time last night!), hiking, swimming, cross country skiing, snow shoeing or biking.

Why do runners need to cross train?

To give your body a REST!  Running is one of the best forms of exercise as it is convenient, efficient and a full body workout BUT it is very repetitive and can lead to overuse (or under use) of some muscles.  Most runners can suffer from tight hamstrings, weakened quads and a sore back (unless they are ChiRunners of course!)  It is healthier mentally and physically to ‘mix it up’.  By doing other activities that you enjoy a few times a week you keep your body fresh and it gives you the chance to notice tightness or weakness in other parts of your body.

If you are a runner who is trying to lose weight, strength training is the best way to shed some extra pounds.  Building lean muscle, means you will increase your metabolism and with a proper diet consistent cardio/running workouts this will lead to fat loss.  Who doesn’t want to be as light as possible when running?  Lowering your body fat percentage/trimming inches makes it easier on the joints while running and less chaffing between the legs or under the arms with less fat on your body!

How often should I cross train?

It depends on your schedule but I recommend doing at least 1 day a week of something other than running.  All runners will benefit from doing 2 strength training workouts a week and stretching (or yoga) everyday!

Why do I need to train my legs? Isn’t running good enough?

Running is a great workout for your legs but the running motion works the same muscles over and over again.  Leg strengthening exercises help address muscle imbalances that could lead to an injury.  Lifting weights also adds power to the legs which translates into speed!  I recommend focusing on strength training your legs during the ‘off season’ and doing more maintenance type workouts during training leading up to a race.

The bottom line is this: Find an activity you enjoy (or hate to do because you aren’t good at it but most likely need to do more of) and do it a couple of times a week to give yourself a great mental and physical break from running!  Just ask my clients who run how much easier and enjoyable it is to run with a strong core, legs and upper body and improved flexibility and posture from following a consistent strength training routine.

Contact me for more tips on how to implement cross training into your running/training program.

Have a wonderful weekend!

Slainte!!
Les 🙂

Wednesday’s Kick in the Butt…

I thought I’d share a few quick quotes (and my thoughts on these quotes) with you.  Hopefully at least one of them will inspire you to workout!  They worked for me!!

“Genius is one percent inspiration, ninety-nine percent perspiration.” ~Thomas Edison

It is the same with a healthy lifestyle: 1% is planning and 99% is taking action. So take a minute or two to figure out what you are training today and then GET GOING!!

“You can always find an excuse for not eating right or exercising – use excuses and you will never achieve the kind of health and fitness you are looking to attain”. -Anonymous

‘Nuff said…

“Always bear in mind that your own resolution to succeed is more important than any other”. ~Abraham Lincoln

Good to remember!

“It’s not about having time to exercise, it’s MAKING time!” Leslie Robertson 🙂

Anyone else with me on this one??!!

Feel free to share more of your favourite motivational quotes…

Back to the studio for some interval training (with super sore legs from my insane leg workout on Monday-YIKES!) and then training my last client of the day.

Les 🙂

Dave’s Famous Tuna Pockets

So here it is, my new favourite recipe (from Dave courtesy of his mom!)  I could eat these for breakfast, lunch and dinner! SO delicious and extremely easy to make (no cooking involved!)

Tuna Pockets

2 tins of tuna in water (drain first)

1 green pepper chopped

1/2 large red onion chopped

1 cup of cherry tomatoes

2 tbsp (or more) Extra virgin olive oil mixed with 1 tbsp (or more) Balsamic Vinegar

Salt, pepper and basil to taste

Whole Wheat Pita Pockets

Optional ingredients:
Light mozzarella cheese, chopped walnuts, dill or sweet pickles chopped 🙂

Mix all the ingredients together in a bowl.  Spoon into pitas and enjoy!

We had these last night for dinner and I am going to make them again this week I love them so much!
Thanks Dave (and Dave’s mom) for this recipe!

Any other pita sandwich ideas??

Les 🙂