Optimum Bodies Blog

I remember it so clearly, that single thought and the let down I felt throughout my entire body, my inevitable failure.  This was about 5 years ago and I had decided that I was going to see if I could run a little.  I guess I must have had a day that was worse than the others and came up with this plan to feel better about my day.  I found a pair of sweatpants and laced up my shoes. I called out to my husband and laughingly said see you in 10 minutes.  You know what? I couldn’t even make it down the driveway and across my street to the mail box.  Not even that far. I walked back into my house and that was the end of that. I spent longer taking my shoes on and off than I did doing anything else. I returned to the comfort of my food and told no one about it, my husband never said a word about it either.

Now I am embarking on this journey again. Running is very challenging and I think its a good fit for someone who likes to push themselves.  Rather than just lace up my shoes and walk out the door set up for failure I decided that I should put some thought into things and plan.  I concluded that I would start with just walking for an hour several times a week, then I would add a little bit of jogging/running here and there when I felt I could.  I surprised myself by actually being able to do an entire minute at a time and that felt good when I thought about the previous attempt.  I am sure that all the time spent at the gym and the 50+ pounds removed from my frame made a big part of the change for me, but because I could do something? Well that was a reason to keep trying.  A fellow blogger posted a message to me saying I should try a free program called Couch 2 5K and so I immediately searched it out and purchased the app for my phone.

This app takes you through a 9 week program which requires 3 times running a week. Each week a little more is added to your time jogging/running and you spend less time walking.  You just follow the prompts that speak up over your music.  I am now on week 3, which I have decided to repeat twice as my lungs burned the first time around.

I’m not going to tell you that its easy because its not.  Do I feel proud of myself when I actually make it through the program list without failing a run part? You bet I do!! I feel empowered and although its currently only a maximum of 3 minutes at a time for my “long run” I feel like a total winner for doing it.  I know that with time and persistence I will do more.  I also know that I will most likely continue to curse and swear at that polite little voice that says,”Run now” as it gets harder for me.  However I may have to think it rather than say it because that man looked at me weird when I was jogging along, sweating like crazy and panting like a dog and muttering “say WALK you stupid  b#t2$!”  That said I let it slide off my back, waved over my shoulder and said, “there’s an app for that!” I’m cool like that.

In all seriousness though? Although it is hard and I approach it with caution and bad knees I have taken a lot from the experience so far.  My original goal was to complete a 5K run in September to celebrate my 40th birthday, I then decided I wanted to be part of the CIBC Run for a Cure 5K on October 2nd (why don’t you come out and join me with our Optimum Bodies team??) and now I have decided to do the July 2nd 5K being run by the boys over at Do Life who I have found much inspiration from.

I never thought that a time would come that I could say that last night I walked/jogged 3.4km. I didn’t think that was possible.  I can say I have done that over 12 times now. One day I will look back on this and remember when I only did 3.4km, the great thing is I know this now and so it drives me in the best possible way.

Simply put? Like anything else in life, if you just have faith in yourself you can do it.

Taking it one day and one step at a time,

Natasha

If you want to get weight off you really need to do one really important thing and although it is simple enough in concept it is harder to do than it seems.  You need to be accountable for what you eat and when you eat it. I struggle with this on and off for many reasons.

It’s simple to say that you want to take off weight and that you are going to consume less calories to do it, however that’s not always how your body works.  I mean yes, you do have to eat fewer calories than you expend if you want to take off weight.  You need to find a balance and maintain it if you want your body to lose.  I find this balance hard, I seem to either be in Eat Nothing mode or Eat Lots mode and neither of these will help with my plan. Remember that a pound of fat is actually 3500 calories. That deficiency can’t be achieved in just a day, you need consistency so that your metabolism doesn’t slow down and ruin your plan!

For me I find that I need some serious accountability.  One great way is to track your calories and this was the route I used in the beginning. I logged every ounce of food that went in each day.  The best thing about this is that most sites out there will not only show you what calories you have consumed but also an analysis of your daily nutrients which if you are eager to learn will educate you about making better food choices.

The best tool I have to keep me in line is my trainer and the wonderful world of Blackberry Messenger.  Each time I eat I message her what it was and if I forget? Well I can be sure she will pipe up and mention that I haven’t done so.  Not every training facility will offer something like this but you can still follow this idea. Have someone you work with and to who you are accountable for your food intake.  Be it a friend, a food log, a calorie counting site or a blog.

James! He finished his first ever 10k race (and longest ever run) in 50:52.  Congratulations Honey! What can I say… Sometimes you have a great race, sometimes you don’t.  I may not have set a PB tonight, but I think I may have gained a running partner… I think I will challenge him to another race.  Perhaps something a little longer this time.

P.S.  my finish time was 52:59.

Optimum Bodies Personal Training & Wellness Studio
619 Kingston Road West, Ajax ON
905-231-2234
www.optimumbodies.ca

A few years ago I took up running.  I joined a learn to run 10k group at work, and once that was over, I was talked into entering a half marathon.  The training for that went relatively well, however the pre-race water consumption and the resulting pit stop along the way caused me to come in well over my goal time.  1 5k, 2 10K’s, 4 half marathons, 1 30k, and 1 marathon later, my husband is joining me in the starting corral, finally!

We are both running the 10k in the Ottawa Race weekend tonight at 6:30. He has never been a runner and certainly hasn’t done any real training for this upcoming race (a couple sprint training runs at the local high school track).  We will see who feels better after we cross the finish line.  I’m really hoping I cross first — those of you who know me know that I’m just a wee bit competitive! My husband says he isn’t, but I’m pretty sure tried to trip me on purpose this morning.

It’s a contest – the girl who trains for endurance, against the guy who trains for power… Wish me luck!

Stay tuned for results.  I’ll be posting them tonight after the race, while I have my bag of ketchup potato chips and (hopefully victory) glass of wine!

Optimum Bodies Personal Training & Wellness Studio
619 Kingston Road West, Ajax ON
905-231-2234
www.optimumbodies.ca

This past weekend quite a few things were on sale: boneless skinless chicken breast, ground chicken and ground turkey. When that happens I buy.  A lot! Our freezer was getting low on turkey chili and meatballs, so I cooked up a double batch of each. The chicken hasn’t been $2.99/lb since last November (at least not at Metro or Superstore) so I bought about 10 club packs.  Every day barbecuing up two or three packs and slicing up and weighing out 4.0 to 4.5 oz portions and putting in freezer bags.  Seems like a lot of work, but trust me, this saves time and makes eating healthy so much easier later.  My maternity leave will be up soon and I don’t want to be tempted by the perogies in the cafeteria when I return to work.

Sweet Potato Turkey Chicken Meatballs

Ingredients:

• 1 pack lean ground turkey
• 1 pack lean ground chicken
• 1 1/2 cups oat bran
• 2 cloves crushed garlic
• 1 tsp onion powder
• 1/2 large sweet potato (raw / grated)
• 3 tbls egg whites
• 1 tsp dried basil
• 1 tsp sea salt

Mix all ingredients together, bake at 400 degrees on a lined baking sheet (I use parchment paper) for 25 mins.  Makes 40 meatballs.

Do you have a clean recipe you want to share? Send it to us at recipes@optimumbodies.com.

Optimum Bodies Personal Training & Wellness Studio
619 Kingston Road West, Ajax ON
905-231-2234
www.optimumbodies.ca

Usually when I am at work (which I will be in 6 weeks when my mat leave is up..) my post workout shake is simply some whey protein funnelled into a water bottle.  However while I have access to my kitchen and all the goodies in my cupboards and fridge I have been making some very tasty blender protein shakes.  Here is my recipe for Blueberry Vanilla Pomegranate Protein Shake:

• 1 cup unsweetened vanilla almond breeze
• 1 scoop vanilla whey isolate protein
• 1 tablespoon ground flaxseed
• 2 tablespoons frozen blueberries
• 1/4 cup pomegranate juice
• 1 cup crushed ice

Mix all ingredients into a blender and enjoy.

You want to make sure you eat a mix of fast absorbing protein and simple carbs as soon as possible after your workout.  Try to eat within a half hour.

Do you have a clean recipe you want to share? Send it to us at recipes@optimumbodies.com.

Optimum Bodies Personal Training & Wellness Studio
619 Kingston Road West, Ajax ON
905-231-2234
www.optimumbodies.ca

I found this salsa recipe on the food network site.  It also called for tomatoes, but everyone liked it better without. Try making this for your next barbecue.  It will surely be a hit.

Ingredients:

• 2 cups small dice ripe mango
• 1 Haas avocado peeled, and small diced
• 1/2 cup small diced red onion
• 2 teaspoons minced garlic
• 1 tablespoon minced jalapeno
• 1/4 cup lime juice
• 1 tablespoon chopped cilantro leaves
• 1 tablespoon chopped parsley leaves
• 1/3 cup extra-virgin olive oil
• 1 teaspoon sea salt

In a medium-sized mixing bowl, combine the diced mango, avocado, red onion, garlic and jalapeno. Toss thoroughly using a rubber spatula or large spoon. Pour the lime juice over the salsa and add the cilantro, parsley olive oil and sea salt to the salsa and stir to blend. Allow the salsa to marinate for 20 to 30 minutes at room temperature before serving.

Do you have a clean recipe you want to share? Send it to us at recipes@optimumbodies.com.

Optimum Bodies Personal Training & Wellness Studio
619 Kingston Road West, Ajax ON
905-231-2234
www.optimumbodies.ca

Sabotage – It’s a word we all know well, even more so if you have ever taken on the daunting task of weight loss. I am the queen of sabotage and have spent the better part of my life in various states of self-destruction so I could be considered an expert on the matter!

When it comes to exercise and diet, the number one thing that will derail you will be sabotage. The most common form will be your own, meaning that you will allow yourself to give in to temptation. I know firsthand how easy that is to do, to fall back into those same old habits and make excuses for yourself. Oh! I just don’t have the time to get to the gym; I just don’t have the time to cook dinner tonight!! Maybe you really don’t have the time but you need to evaluate the situation and make changes accordingly. I have learnt this first hand over the last year and found that I need to be accountable to myself. Let’s face it, we know our own schedules right? So we know about those time restraints and could plan for it if we put some thought into it. A prime example of this would be this following weekend for me as I know that I have no time to do either of these things as we are going away camping. My simple solution? I will go to the gym in the morning and I will make dinner in advance so we can eat it on the ride up to the campground. This is a solution that allows me to stay on track and the planning is my solution to potential self-sabotage.

We then have the emotional eating.  Most people in my boat are emotional eaters. Be it boredom, depression or whatever the reason.  I have identified and come to terms that I am one of these people. My instinct is to now think about if I really need to eat something or not? Am I eating for hunger or other reasons? This usually works but we all have our bad day’s right?  No different to anyone else I have low days that leave me wanting the comfort of food.  How can I deal with this?  I can make smart choices.  So rather than wolfing down a bag of 2 bite brownies I can make a better decision to eat half a dozen two bite protein muffins I baked and froze.  The end result? I did eat for emotional reasons but rather than feeling guilty and worse about myself for what I did I can look at the single positive thing I did. Pick a better food.  One day I would like to ban the whole emotional eating thing from my life but Rome was not built in a day and we all have moments of weakness. The trick is to find a way to make a situation as positive as you can.  It is just too easy to let yourself give up and then the cycle becomes worse as you then feel worse about yourself.

You have to be open to growth in yourself, each day you will learn more and become a stronger person for it both emotionally and physically.

Taking it one day and one step at a time,

Natasha

Click here to follow me on my journey to shed 100 lbs and reinvent myself.

Optimum Bodies Personal Training & Wellness Studio
619 Kingston Road West, Ajax ON
905-231-2234
www.optimumbodies.ca

Here is an amazing recipe I found yesterday on foodtv.com. I made a few small changes to
the original recipe based on some of the reviews. This is really quick to prepare on a busy
weeknight. It’s definitely a keeper in my recipe binder. This is my version:

Ingredients

• 2 teaspoons vegetable oil
• 4 shallots, finely chopped (about 3/4 cup)
• 2  1/2 teaspoons red curry paste
• 1 cup low-sodium chicken broth
• 1 cup light coconut milk
• 1/2 teaspoon salt, plus 1/4 teaspoon, plus more for seasoning
• 4 (6-ounce) pieces halibut fillet, skin removed
• 5 cups steamed spinach
• 1/2 cup coarsely chopped fresh cilantro leaves
• 2 scallions, green part only, thinly sliced
• 2 tablespoons fresh lime juice
• 1 packet truvia or 2 teaspoons splenda
• Freshly ground black pepper
• 2 cups cooked brown rice or quinoa, for serving

Directions

In a large sauté pan, heat the oil over moderate heat. Add the shallots and cook, stirring occasionally, until beginning to brown, 3 to 5 minutes. Add the curry paste and cook, stirring until fragrant, about 30 seconds. Add the chicken broth, coconut milk, 1/2 teaspoon salt and simmer about 5 minutes.

Season the halibut with 1/4 teaspoon salt. Arrange the fish in the pan and gently shake the pan so the fish is coated with the sauce. Cover and cook until the fish flakes easily with a fork, about 7 minutes.

Arrange a pile of steamed spinach in the bottom of 4 soup plates. Top with the fish fillets. Stir the cilantro, scallions, truvia or splenda, and lime juice into the sauce and season, to taste, with salt and pepper. Ladle the sauce over the fish and serve with rice or quinoa.

Do you have a clean recipe you want to share? Send it to us at recipes@optimumbodies.com.

Optimum Bodies Personal Training & Wellness Studio
619 Kingston Road West, Ajax ON
905-231-2234
www.optimumbodies.ca

Most of the time the salads I make are invented “on the fly”.  Here is what I came up with today.

Ingredients:

• 1 can black beans, rinsed
• 1 yellow tomato, diced
• 1/4 spanish onion, diced
• 4 cups broccoli florets

Dressing:

• 2 parts olive oil
• 1 part balsamic vinegar
• dijon mustard
• maple syrup
• 1 clove crushed garlic

Combine all salad ingredients.  Don’t throw away the stems of the broccoli, dice them up and add them to the salad too! Add dressing and season with sea salt.

Do you have a clean recipe you want to share? Send it to us at recipes@optimumbodies.com.

Optimum Bodies Personal Training & Wellness Studio
619 Kingston Road West, Ajax ON
905-231-2234
www.optimumbodies.ca