PLEASE READ

I am in the process of changing some things to the My Living Energy website, in order to get a fresh start on it after having it for 2 years now (and still growing). I'm adding some services, changed the logo a little bit, I plan to have a few things for purchase online etc...

One thing that I may or may not change is the My Living Energy blog. I will leave this posting up until Christmas - If you read my blog regularly and would like to see me continue it in the new year, please leave a comment on this message posting. If I don't have many comments, My Living Energy Blog will stop come January '09.

Thanks so much and keep visiting www.mylivingenergy.com

MERRY CHRISTMAS AND HAPPY NEW YEAR!

:o)

Busy times

My apologies to my loyal Living Energy Blog readers... Life has been busy (but good of course) . My schedule is jammed at work, and family life is busy as always with my two girls and my wife.

Lots has been going on though in the way of fitness and health (both in my life and in my experiences with clients etc...) Keep watching my blog! Updates will be coming soon!

Also watch for some changes to the mylivingenergy.com website very soon!

Articles no more....

For almost 2 years, I have written articles for the local Quinte area newspaper, The Shield. All of those articles have been posted on the mylivingenergy.com website. Unfortunately, I have made the tough decision to stop writing articles for the newspaper.

Times are getting busier and busier, and the less on my mind the better for concentrating on my family and my work. It was an excellent opportunity for me, and my articles were read by so many people in the Quinte area it was incredible! A special thanks to all those at the Shield newspaper. I truly am grateful.

My Half-Marathon Experience

Well, it happened. I did my first half-marathon. To be honest, it was all I had hoped it would be. Exciting, nerve-racking, memorable, fun... and of course, a great workout.

My chip/final time was 2hrs 2 minutes. I was shooting for around 2hrs so I was happy with that result. I ran at a heart rate higher than I normally run, so I was pleased with that as well. However, due to my lack of training after the birth of my little girl (approx. 5-6wks off) I was not running the pace I can. But I was still satisfied with what I had accomplished.

The important part for me was having family and friends there to support me. My wife, two daughters, my dad, my sister and my close friend were all there to cheer me on. Along with others who knew me from work, sports etc... It was awesome!

I would totally recommend people try the half-marathon experience. Whether you do it for speed or just the experience, just do it! It's nothing you could imagine. The way the spectators support you as you run by (all throughout the race) is incredible! The adrenaline push from that is undescribable.

So I did it! I accomplished the goal I had set earlier in 2008 and did it with total success in my books! And that's what's important!

My next goal for next fall is to participate in the CN Tower run for United Way. Running up the 120 something stories of stairs at the CN tower! Wow! It'll be different, tough but just as rewarding in my books! :o)

Sometimes you just get lucky...

The day after posting my unfortunate story about not being able to run in the actual half-marathon this coming sunday, luck hit me!

I was telling my unfortunate story to a few co-workers that morning. Then one of my clients (who is a huge marathoner - she runs in Boston each year, and does others throughout the year), came in so I had to tell her my unfortunate turn of events. Well, she immediately insisted that I have to do the marathon itself (for the experience) and that she'd even pay it for me. I said no way - I don't want to do that to her. She argued with me about it, and insisted I take her offer... So after a few minutes of this, I gave in. She gave me her credit card right then and there, made me go online and signed me up. Wow!

So - I'm back to running it as planned. My wife was dissappointed when we decided it'd be too hard financially, because she knows this was a goal of mine, and she knows how hard I worked (before my baby was born ...LOL) So it was an unexpected and incredible gift! You can't beat that.

It's a perk of a fitness professional's job; working with people. You meet so many fantastic people who give their kindness even when they really don't have to. It's also an added motivator to go have fun, and enjoy being there! :o)

My 3 week cleanse has begun

I started my cleanse officially this past Saturday. So far so good... (fingers crossed). The cleanse involves eating more closely to the way we were designed to eat. NO processed garbage, NO additives etc... Just as natural as possible.

My cleanse does not involve any supplements either. Just food! :o) And good food too!

This is my first cleanse ever... so I'll keep my readers posted on how it goes. :o)

Life and procrastination don't mix!

My how life slaps you in the face sometimes! Procrastination can not only make you rush things but also can make you lose out on things too.

I procrastinated too long with registering for the half marathon, that now it would cost $90 to run it this coming Sunday. As someone who is just doing this to complete it (as my goal), $90 is a heck of a lot of money to spend on something, when I really can do it for free. That however was not the main issue - the main issue is life. Bills to pay, mouths to feed, and other activities that made registering take a back seat.

Once we looked at the big picture though (financially) it just isn't feesable to run the race on Sunday in Picton. :o( BUT - that doesn't mean I won't run a half-marathon. I worked really hard this summer for this (except since my baby's birth) to let this go now. So my plan is to still run 21.1km (my farthest distance ever) this coming Sunday. The unfortunate part is, I won't have as many family and friends there to support me in the big race, but after getting over the fact that I financially couldn't participate in the half-marathon, I asked myself; "what is the main reason I'm doing this?" My answer; "to complete a half-marathon". So... that's what I'm going to do!!!!!!

When life and/or your own procrastination slaps you in the face... slap it back!!!!

Half-Marathon is next weekend!

Well, my goal to run in a half marathon is coming very soon! Next Sunday, October 5th is the big day. Wow! I'll be honest though, my run training has slacked the past 4-5wks unfortunately. With the birth of my little girl, and my grandfather passing away it's taken a toll on my conditioning. Thankfully, my resistance training hasn't been hit as hard. And thankfully I still have my sports to keep me active.

So this past weekend I knew I had to get a long run in again to get back into things. I looked at my training plan and it was the day to run 20 km. I've never run 20km. So I did it... My lungs felt great, my head was in the right state of mind; but my legs were sore during parts of the run.

The first 6km was a bit tough - just waiting for that second wind. From around 6.5km-8km mark, I felt great! Then looking at my watch I noticed my time was where I wanted it to be. So that boosted me from that point through to the 14km mark. Around 14-16km my legs really kicked in, and I started to feel them getting more sore. But I pulled through, knowing there was only 4 km left. I looked at the watch and cranked up the pace for the last 4km. My final 1.5km was a fast pace run to finish hard. It felt so great in the end. My longest run ever! YEAH! :o)

My legs were sore the rest of the day and the next day, but now they're almost back to normal. Training resumes today with some resistance and a lighter run. Plus, I've started working with Michelle Meilleur of Living Well Nutrition (at work) and I'm starting my cleanse in a day or two. I can't wait! It's going to be great! :o) I'll keep everyone posted on how things pan out over the next few weeks with the marathon and cleanse!

Kids Energy info seminars

The first night is booked. Come on out! Spread the word! My Kids Energy workshops are coming closer, and I am holding some FREE information seminars for people to come out and learn more about these fantastic workshops!

Head to my website (www.mylivingenergy.com) and go to the Kids Fitness section. There you'll see the link. Check it out! And hope to see you all there!

October 3, 2008 @ 6:30pm at ONE TO ONE Health & Fitness Centre in Belleville.

R-E-S-P-E-C-T

My job is to help people lead healthier, more active lifestyles. A part of my job is to help people learn about their body, and also to respect themselves. But for this post, that's not the kind of respect I'm thinking of...

This past weekend, Frankford was victim to some graffiti artists. The first thing we noticed was my wife's spa sign in our front yard, which hangs in our wishing well, was spray painted green! It's sad, upsetting and frustrating all at the same time! Then we realized, we were not alone. Many things throughout town (mostly the east side of the bridge) was spray painted (in all this was also the splash pad fundraiser sign made by friends of ours).

This is a total lack of respect for other people's property and also for the town of Frankford. I don't know about anyone else, but I love the little town I live in, and when people do something so stupid it really hits home. Plus when it's done to things such as my wife's sign (which is a part of her business... our livelyhood) that's even more upsetting.

Respect for not only yourself, but others and your environment plays a big role in overall health. In this case, it really shows a lot about those who were involved... zero class, no respect, and just plain stupid! (I hope that none of my Living Energy readers or their towns fall victim to this senseless act of disrespect!)

Tough times make us stronger

Life is hard. Life has it's good times, bad times, bumps in the road, successes, and so much more. One minute you're stressed about finances, your kids are stressing you out at home, scheduling is rough... the next minute you're morning the loss of a wonderful person in your life (suddenly nothing else seems to matter).

This morning at 2:30am, I lost my grandfather. He was sick in hospital with cancer and Alzheimer's disease. Two of the scariest diseases I've known. He passed on in his sleep after a heart attack not even a day earlier. His suffering and pain is now gone and he's watching over all of us, smiling once again.

Times like these make us reflect on good times in life, wonderful memories and stories of those happy moments shared with loved ones. We also think about our own life, and how we can do everything possible to create a quality of life, that allows us to live life to the fullest - and take nothing for granted.

R.I.P Grandpa Joe. You were an inspiration, a helping hand when needed and a friend who will never be forgotten.

X-weighted

If you haven't already seen it, the show called "x-weighted" is a great one! It takes the 'client' through a period of 6 months where they have a weight loss goal they are aiming for. Personal Trainer, Paul Plakas from Alberta, is the "head trainer". What I enjoy about this show compared to other weight loss type reality shows, is this one is realistic. What I mean by that is, it's not a quick-fix type show. The person on the show actually has to change their lifestyle habits over the course of the 6 months, just like you would working with a trainer anywhere else.

The show can be seen most often on the "slice" channel, and I think the odd time on TV tropolis. Check it out.

Injuries suck - but they can happen

Recently I've noticed a small bump beside my belly button that has been there for a week or so. Doing research of my own, many findings lead to a possible umbilical hernia which can be caused by heavy lifting and/or sports (two things which I do). This has caused me added stress; my hockey season kicks off this week, my best buddy's stag and golf tournament is this weekend, in a few weeks my soccer team is hosting our club's co-ed tournament and year end party, and then of course October 5th is the PEC half marathon I've been training for. Yet if this injury is in fact an umbilical hernia, all these things could be washed away...

I'm trying to stay positive even though it's incredibly stressful and disappointing for me to potentially have to sit out from all these fun things. So doing things like; adjusting my workouts to lighter and less intense workouts, doing yoga, meditation, reading and listening to relaxation music all will help control my stress levels and keep me calmer during these hard times.

It's just a reminder that although being physically active is good for you, you always risk an injury (some worse than others). Being prepared to deal with them, and how you deal with them is the key! (I'll keep you posted on my discussions with the doctor...)

Hit the plateau? Fly over the edge - don't jump off...

I'm sure most of you have done a fitness routine where you do quite well, achieve your target goal and more... but then you hit that dreaded plateau. YUCK! As a fitness professional I have hit it several times in my life, thankfully often I can remedy it since it is my job. However, I hit one recently that I've finally decided to do something about.

Ever since I lost a lot of weight when I was younger, my eating habits have improved greatly. However, over the past year I've noticed a trend; I do well for a few months, see and feel results, but then fall off the wagon for a few weeks. Then I have to start over again... So just like I teach my clients to do, I'm changing it up. I'm seeking the help of a nutritionist to help me get over the hump and start on the path to even higher heights! I'm actually very excited. She's great and I've always recommended her to my clients. Now, I can go through what they go through with her. And I can't wait!

You are what you eat ....

Just like Paul Chek (well-known North American Fitness Professional), "you are what you eat!"
Last night I was reminded of this. Our friend is down from Cornwall for the week to be with us and the new baby, and to help out a bit if we need. So last night we had something quick, easy and that tastes great - tacos. Of course, I overindulged (Personal Trainers are human too you know?). Not only that, I had my 8 hills to run last night for my half-marathon training. So I waited only an hour and a half (mistake number 1) and then went for my run. Immediately on the first hill, my legs were heavy, and the body was just not 'energy-filled' as it has been on recent runs. Simply because of what was taken in prior to the run.

It serves as a reminder not only to me but all my blog readers as well, that whatever you decide to eat as fuel is how you will perform. If you eat crap, you'll perform like crap. Just another reason, fuelling up properly and staying active is so important to keeping our body working properly.

Treat each workout as a personal journey

Re-set your way of thinking. Program your mind to think of each workout as a personal journey. Just like when you take a trip to a foreign country, you experience ups and downs throughout the journey. From planning your trip, to getting on the plane, to getting to your destination, to sight seeing etc...

The same thought pattern should be put into each workout. By doing so, each workout will be an adventure in itself. And perhaps your mental attitude will be even better if you look at each workout as a new beginning.

My half-marathon training was put to a halt for a week with the birth of my little girl. However, now I'm slowly easing back into my conditioning plan without losing a beat. Today I had to run 7 hills at 85% of my max heart rate. 7 hills is a lot! And in my plan it goes to 9 hills in a couple weeks. So the only way to mentally get through those workouts is to view them as individual journey's. Today was not too bad overall. Hills 4 and 5 were the most challenging. However, during hill 6 I just kept saying "1 more, 1 more". By hill 7 I was flying like it was the last run of my life. I was pooped by the end, but still felt like a million bucks because I mentally and physically fought to the end.

Set your mind in the right mode, and you'll be amazed at what you can do!

The body - creature of habit

The human body is a creature of habit. When we get into a routine, the body adjusts. Once we get out of that routine, the body reacts to it - maybe you feel more tired, maybe you feel a bit sore... whatever the reaction is, your body is doing this in order to try to adjust. This is normal, and ok, but it's very important to understand it.

With the birth of my little girl, the demand for family time and increased responsibility has risen. I was forced to abandon my half-marathon training for a week due to all the changes that were happening - in particular - sleep patterns.

Today I was able to get a good circuit workout in, but definitely noticed my body was reacting to all the changes. The important thing is not to get discouraged, don't get upset, and don't give up. Just allow for time for your body to adjust to your new lifestyle habits, and gradually build up your routine again. (sometimes, that adjustment can also be a nice break for the body too)

The new chapter has begun...

As mentioned in my last posting, a new chapter has now begun for my family and I. My little girl (Amber Lynn) was born Wed. August 6th, 2008 and was 6lbs 1oz. The feelings we are experiencing is absolutely unbelievable! It's such an incredible part of life.

With that, it makes me really think about why I do what I do. Why do I want to help people? Why do I want to help educate people about how to lead healthier, more active lifestyles? My next article will talk about it (within a week or two). For now, it's trying to get used to the way our new lifestyle works (having a wee-one and a 9 year old - and each other - to care for and love each and every day).

A new life and a new chapter set to begin

Just over 1 week left until my wife, daughter and I welcome our newest family member into the world. Wow! It's amazing when you think of it, how life can grow from something so incredibly small into a full grown human being.
One thing that constantly weighs on my mind though is that in order to take care of another life, I first have to be able to take care of my own. Something that should be a major priority for anyone (whether married, single, parent or what have you...) Our health and well-being is all we have; without that - we have nothing. Health is number one. The better you can care for yourself, the better you can care for your family and friends.

Be Aware....

My wife and I were watching 2 shows last night on TLC: "My shocking story" and "I eat 33,000 calories per day".

The "My shocking story" show was about teenage kids in the U.S.A who are morbidly obese and who were going to the "Academy of the Sierras" (now called, Wellsprings Academies). The show gradually proved that there is often an underlying reason behind poor eating habits etc... these kids all had emotional baggage/issues attached to their over-eating and poor food choices (usually to do with their parents).

The other show was absolutely incredible (shocking). This man really did eat 33,000 kcals per day. He weighed over 800lbs and lives in Britain. He ate the equivalent of what a healthy man eats in 2 weeks, but in 1 day!!!!! Wow! It was scary, shocking, frustrating and upsetting all at the same time.

It just goes to show, that even if you have a disease such as these people ("food addiction"). It's important to recognize the signs early in order to seek help and create newer, healthier habits. Don't wait it out, because it may be too late!

Even professionals make mistakes!

That's right! Professionals are human too (believe it or not). I have experienced this first hand with my half-marathon training.
I am now on week 5 and I have realized that I have been doing something that I have to deal with, with a few of my clients; over-training! Over-training is not a good thing to happen (to put it simply). It's very easy to go overboard when your mind is set on a goal, and when this occurs, you can actually have the reverse effect of what you're aiming for.
My last two weeks have been very busy between work, coaching and playing soccer, and home life. Because of this I've had to move some runs to my off days. But what I only realized last night when I looked at my running log is that over the last 2 weeks, I've had zero days off. Everyday I've either been running, playing soccer or doing resistance training. 14 days straight - not a good thing! As I teach my clients, the body only actually improves during rest. So if there isn't any rest - YIKES! No improvement. Not to mention you become wiped physically and mentally, irritable and not fun to be around.

Thankfully, because of my job I can recognize these signs (along with the help of my wife). So I can catch it early and do something about it. But the reality is, most people do this type of thing for weeks, and even months at a time and the consequences are much more severe.

Having said that, I have done 2/5 runs this week plus a game of soccer. I have another soccer game sunday (important one), so I'm not running today or tomorrow. I'll do a bit of yoga tomorrow morning and otherwise... just chill out. My next step is to adjust my half-marathon training program. The reality is, my soccer is most important to me compared to any other sport. And I unfortunately have not played well in the past few games because of my low energy. I'll keep everyone posted on my modified conditioning plan. I still plan to allow time for resistance training, running and soccer... but in a much more realistic way for my body and mind.

Wow! A new life is soon to arrive...

I can't believe how fast time flies! We have less than 20 days before our new addition to our family arrives. Holy cow! As if the human body doesn't amaze me enough as it is, but to learn about the changes that occur within my wife's belly and body during pregnancy... Wow! Even to see our little one develop new habits - like waking mommy up around 6am most mornings by booting the crap out of her! hehe...

It's so exciting, scary and incredible all at the same time! I can't wait!

First month is done!

Well, my first month of my half-marathon training is over. Looking back, it went fast. I guess, time is flying though with my baby on the way. But it's been an enjoyable first month of training.

I've had some learning experiences already; mentally and physically. So that makes moving into month 2 even better. This next month will bring the added challenge of hill runs mid-week, and of course, a newborn halfway through month two! WHOA! But I'm up for the challenge. I know I just need to be patient and stay dedicated to it and it'll all work out well. :o)

I'll keep everyone updated on the continuing progress for month 2.

Inner Peace Spa recent achievement

If you have not checked out my wife's website yet, please do so when you get the chance. There is a link on my homepage to Inner Peace Spa.

Shawna, recently won 2 local awards that mean a great deal to her and are well-known in the community. She won the Trentonian's annual Reader's Choice Award for 'Best Health Spa' in Quinte West, and also for 'Best Esthetician' in Quinte West!! We are all very proud of her, as she has worked hard over the past 4 years building her business.
These awards are voted upon by residents of Quinte West, and sent back to the newspaper.

Just goes to show - a little hard work, patience, and persistence makes the "little guys" the best places to be! :o)

New visitor to mylivingenergy.com

Hi Everyone,

I wanted to share some exciting information with my visitors. Last night I received a request for the "Energy News" (Living Energy's seasonal newsletter), from a gentleman from Minnesota, USA. I was very excited to see that Living Energy is reaching others in other countries.

A healthy welcome to Living Energy's newest visitor and please ... everyone.. Continue to spread the word! :o) Thanks so much!

Have fun and enjoy a healthier lifestyle

I've dealt with a number of people, and still do who do fitness because they think they "have to". When I say fitness I mean, join a fitness facility, do resistance training etc... and that's it. NO!!!!!!!!!!

Sure that stuff helps without a doubt - especially when working with a Personal Trainer, however it is not the "be-all and end-all" of health. Do something and enjoy it!

Perhaps you've always wanted to try a certain sport? Maybe you had a hobby when you were younger and want to pick it back up. Be active, but enjoy what you're doing. That will keep you more consistent, happy and seeing results.

Moving along nicely

Week 2 is done. Moving into week 3 on Tuesday. Things are still moving along well. Today was a tough run because I'm supposed to go slow - painfully slow! The purpose of going slow (approx. 65-70% of my Max Heart Rate) is to get my body out running for a long period of time. To adapt it to being used to running for quite a while. As much as it was tough to run that slow and not push myself harder, it was enjoyable as well. It really reminded me how great it is to have that time to yourself, and your thoughts.
Whether you are walking, running, canoeing, roller blading... When you're active and have that time for YOU and only YOU, you can let your mind take over and just think about things. It's great! :o)

Week 3's goal for me is to work in my second day of resistance training. My hard part is working 2 days of that in without being sore for running or soccer. But I'm sure I can. I did one day last week just to experiment with it, so an extra day shouldn't be an issue this coming week. :o)

Week 2

Well, I made it past week 1 and I'm well into week 2 of my training for the Half Marathon in October. I've already encountered a couple obstacles though. The main obstacle being my stomach. It has been feeling bad in the mornings, but after it goes away it doesn't seem to be an issue until the next day. It could be something I ate this past weekend, or it could be something else. I'm still working on figuring that part out. It has only really impacted one of my runs, and it was a mental impact rather than physical, so that's a good thing.



The other obstacle is working my training around my soccer. As much as I want this goal for myself, my soccer is my passion, so I'm still trying to run and play on the same day. But I may have to change that up next week if tonight doesn't go too well. :o)



This is a great reminder of how a conditioning program of any kind works. There is always adjustments of some kind that must be made in order to reach the persons goal. As a Fitness Professional, it is our job to ensure proper adjustments are made at the right time in order to help our clients succeed. But it is important for the client to realize that along the path toward their goals, there may have to be some changes and 'experimenting' that occurs to find out what works best.



As long as consistency, dedication and focus remains - it's all good! :o)

My new journey

Everyone should have something to aim for when it comes to health and fitness. Goals can be big, small... whatever works for you. Whatever drives you to do it consistently and with heart!

I have recently embarked on a personal journey. A goal of mine for the past year or so has been to (at some point in my life) participate in a half marathon. My goal is to complete the 21.1km race (a good time would just be a bonus). Not too long ago, I decided to make this goal a reality for myself this October at the Picton Marathon. I have always thought that those who have completed a half marathon (or full marathon) have accomplished something great.

I am excited and I am two runs away from completing my first week of training. I have a 16 week training program I will be doing prior to race day. My confidence is high in regards to finishing the run and being able to do it, as I enjoy running and have done long distances before (14km being the longest). But my worry is my recovery afterwards. As a fitness professional, I recognize the need for your body to adapt to the activity's needs. So with the help of one of my fellow trainers at work, Janet - who is a regular runner and runs the 'learn to run' program at work - I am preparing my body so recovery can be faster and with more ease. :o)

Keep an eye on my blog for updates on my training, my experiences throughout and my thoughts during my journey toward my goal. :o)

PHEW! Now that's hot...

This weekend was hot and humid wasn't it? A great time for a swim.
Swimming is one of the best forms of activity you can do because it works upper body, lower body, cardiovascular system, nervous system.... everything! And - it's fun! (Not to mention it cools you off and feels so refreshing!)

Heat it up!

Wow it's hot today! Not just hot - but humid too! WHOA! It just reminds me of the importance during the summer for those "must-do's":

Must - Put on sun screen regularly
Must - Keep hydrated at all times! (Always have water available)
Must - Wear a hat
Must - Listen to smog warnings (especially for those with asthma or other breathing conditions)

Summer is great, but it's important to be safe and smart about the heat as well.

Rising gas prices = rising frustration

Yes - we're all frustrated with the ridiculous gas prices in our daily lives. So why not do something about it! Take the opportunity to reduce gas emmisions, save money and give yourself some more activity in your day.
Bike to work, roller blade, park far away (even a couple blocks or so) and walk the rest of the way to work.
Check out my latest article in the Shield newspaper (coming in the next week or two) OR you can download it from the Living Energy website (www.mylivingenergy.com)

Back to it!

Hope everyone enjoyed their long weekend. Mine was relaxing, fun and memorable all in one! We all need those weekends sometimes, don't we?

Back to it though; work, kids back to school, crazy stresses of each day.... Don't forget, that even though your long weekend has gone by, take some time each day for yourself. Read a book, get a good workout in, go for a nice walk with the dog... Enjoy yourself and take a 'mini-long weekend' daily to re-charge.

Coming soon to ONE TO ONE

I plan to have my 'Summer Kids Camp' underway again this July '08. It will be similar to last year however with a minor change. No fitness "drills" / "exercises" before we play the activity for the day. It's simply play, play, play - which is activity and fitness! And it's fun! As with last year, each day will have a theme (example: soccer, road hockey, soccer-baseball etc...). We'll play the "theme game" most of the time, but we'll also have water and snack breaks, along with some other fun little games (tag, man hunt, free time etc..) Keep watching the ONE TO ONE website, call me or shoot me an e-mail regarding more details!

Also, I'm working on incorporating some new services/classes at ONE TO ONE. I plan to implement a "Relaxation Re-charge" class (that's right, RELAXATION). I may even start to offer my Reiki services, but that will be a bit before I implement that.

Keep watching for the changes! They're coming soon! :o)

Victoria Day Weekend (May 2-4)

Happy long weekend everyone! May 2-4 weekend has arrived. Hope everyone has some exciting plans ahead. Remember, they can be fun and active at the same time! Enjoy yourselves! :o)

Food vs. Activity? What should you focus more on?

I had a friend ask me a couple weeks ago, what my opinion was when it came to nutrition vs. activity. He felt that focusing approximatley 70% of your time on proper eating habits was most important and shows more results vs. the other 30% of the time on activity.
As a rule, I tell my clients it's 50%-50%. You need both! I absolutely agree that in order to see the greatest results, nutrition plays a huge role; but so does activity. They both complement each other extremely well.
However, if you're just starting out and creating a healthier, more active lifestyle for yourself be sure to take it one step at a time. First focus on one aspect, then the other. Don't try to develop a habit for both nutrition and activity right away - often that's too much too soon. Think of the tortoise and the hare - slow and steady wins the race.

Sorry for the delay

Hey everyone! Hopefully I still have my faithful readers out there. I apologize for the delay in my blog. Things have been good, but very busy lately with work and getting ready for the summer months with clients going on vacation, athletes returning in the off-season etc...

I am planning on getting back on track with my blog and website ASAP. So keep watching, and thank you for your patience. :o) Hopefully everyone is out enjoying the spring weather and being active. :o)

Watch for "Burnout"

We've all experienced those days where our body just says "I'm pooped" or "I can't put everything into this workout". That's ok if it happens every so often, because it's totally possible. But it's when it happens consistently, workout after workout that you need to step back for a second and think - why is my energy level down?

Sometimes it's something simple; something you ate prior to the workout, maybe a poor night sleep the night before... Maybe you're still a bit sore or tired from last workout. The odd time though, we run into a re-occurring decline in energy, often accompanied by a lack or loss of focus. This may be a sign to look a little deeper to find the source of the problem. Working too much, late nights, poor nutrition, inadequate recovery periods between workouts etc...

Always try to find the source or root of the problem so that the solution can have lasting affects.

Listen to your body - part 2

Going along with the concept of "listen to your body", I am experiencing this very aspect right now at this point in my soccer training. I am just heading into my next phase this week and after my weekend indoor tournament in Peterborough, I was experiencing some "tightness" and minor swelling in my left knee. This scares the heck out of me, because I have never had knee issues. Although I have experienced this a bit over the past year, this was the tightest it has been (when I got home from my third game of the weekend).

Rather than just leave it though, I wanted to get at it immediately to ensure I can carry on to be ready 100% by the season opener. So I checked with our physio/my client, Liz at work and she quickly assessed it for me. I learned I have some tightness in my left patella (knee cap) and minor swelling. So she was able to recommend the proper steps to ensure it goes away and gets better - rather than worse.

Yes it's a benefit I have compared to others to have a physio right here at work, but it doesn't mean YOU shouldn't contact a physio or athletic therapist immediately if you feel something out of the ordinary. You may end up saving money by catching it sooner and having less sessions than you would waiting and having to do more therapy later.

Sickness - Listen to your body

I have a number of clients who are sick right now. I also have heard of a number of other clients from other trainers who are sick too! It's going around right now.
This is one of the best times to learn how to listen to your body. Use your common sense - that's the best and easiest way. If you have something other than the common cold or flu such as; strep throat, bronchitis etc... It's probably best to cancel your training session/regular workout routine. At the very most, get out for a nice walk but by all means keep the intensity low. If you workout with sicknesses such as those, at full intensity, you're only going to make it worse. Your body has to take that energy it needs to fight the sickness and put it towards your workout; meaning you're going to be sick even longer!

If you have the common cold or flu, you be the judge. My opinion is that 90% of the time, the workout intensity should be lowered to allow the immune system to keep fighting.

Parents out there - same rule applies to your kids. If they're sick, don't make them come to their training session. Help them learn that rest is just as important to overall health, as fitness is.

Spring has officially arrived!

Spring really is here now! Fantastic weather in the Quinte region. Get outside - Start the yard work, go for walks, get the frisbee out with the kids... Enjoy!

Those days....

Today was 'one of those days' where you just don't want to get out of bed. My body was just pooped from a long 14 hr day at work yesterday.

But doing my soccer conditioning program, has brought me back to the dedication I showed when I lost a lot of weight going into high school. JUST DO IT! Although you need to listen to your body, I knew that I needed to get up and do it in order to 're-energize'.

Sure enough, once that fresh air filled my lungs as I headed out to the park for my warm up, I got into it. MP3 pumping out the tunes, beautiful spring morning... just me and my mind. It was great.

I do still feel a bit tired now, but a good tired - not a "I'm completely drained tired" like after work yesterday. So tonight I'll hit the bed a bit early, and allow my body to catch up and be ready for my workout tomorrow! :o)

Take a break

Don't forget to take a break. Our body not only needs activity and healthy eating, but we also need to relax and re-energize our body.

Mentally we need to take a break and just do something for ourselves sometimes. Sit back and watch your favorite sport on TV, read a good book, lie down and listen to a relaxation CD... Do anything that you want to do, that does not involve work. Take a break from everything else.

Physically we need that break in order to see improvement in our body. I have run into some people (clients), who believe that the more you do the better. To a point this is true, however it doesn't mean going all out, every day of every week. Our body actually does not improve anything unless we rest. So give your body time to do so. It's not a bad thing...

Food=Energy

Just like my article "You're just like a car" says - food is your gas. I actually experienced it for the first time this past Friday.

Last week was week 1 of my soccer conditioning program I put myself on. Friday was a long day - 12 hrs at work, a small 10 minute walk earlier in the morning during a bit of a break, and then off to soccer for 2 hrs after work. I felt good all day - but after about 20 minutes at soccer, I knew something wasn't right. My body eventually was going into 'shut-down' mode. I literally had nothing left. Thankfully I was not to the point of passing out, but I felt incredibly weak. I even left 15 minutes early, which is EXTREMELY out of the ordinary for me with soccer.
I got home and felt just horrible. But once I finally got the energy up to get some food in me, I was fine. The next day, I felt normal again.

What I learned later after logging my food (as I do each day of my program), I saw that my caloric intake was low for what I needed (that day especially). It all made perfect sense then.

So for week 2, I've increased my calories slightly back up to where they will give me enough energy to do things, but still be able to burn them off as well. And this week at soccer - LOOK OUT! :o)

The Journey towards a goal

As we all know, this is not an easy road to travel. The journey towards a health/fitness goal can be a bumpy one. It's how we handle the bumps along the way that matter.

I have been pleased with my routine since January of this year. I have figured out times that work, and have created a habit by doing my routine at those times. Same time, each day. I know, that sounds impossible, and believe me sometimes it's tough. All I did was pick a time when I knew that the chance of not getting my workout in was minimal.
Each week I'm up at 4:30am Mon-Wed-Fri for work. So on my mornings off (Tues-Thurs) why not get up early since my body is used to it, and do my workouts in the peacefulness of the morning. IT WORKS! Even though my ideal time to workout is afternoon-evening, I have created the habit of working out early. Form a habit, and everything else falls into place. :o)

The beginning of this week marked the start of my soccer conditioning program. For the last 3 years I've been wanting to do a serious conditioning program for my favorite sport prior to the season. But with owning my own business and other things going on, it never worked out. But now it has left me determined, excited and into it!!!! It's only been 3 days now, but it's been going great (both nutrition and conditioning), and my confidence in my plan is high.

Sometimes journey's take a while to get started, but it'll only make you stronger for when they do! Have fun!

Be Happy! Smile!

Have you ever had those days where things just seem GREAT! Everything is awesome. Family, friends, life... Be happy with those days. Enjoy them! Do your best to make everyday feel this way. Stay positive, stay true, and keep smiling!

Snow workouts

I have posted 'winter workout' info on my blog earlier this winter, but this past Wednesday reminded me again of how much fun a winter workout can be.

My fellow co-worker and I, went out Wednesday morning to do a snow workout. What does a snow workout consist of? Anything! That's the beauty of it! Whatever you want, it can have! We went onto the soccer pitch behind our work, and did some exercises. The snow was anywhere from mid-shin to almost knee deep. We started with some quick walking through the snow for a warm up, then did things like: 2 footed hops, sprints, pushups, agility runs, and lateral 2 footed hops. Yes it kicks your butt, but it's fun too. We had a lot of laughs. Not to mention it just reminds you of being a kid again and getting out into the snow! Falling in the snow while doing our agility runs, tumbling down while trying to run backwards, getting snow in our face because we're laughing while doing pushups... It was tough, but fun! That's what workouts are all about - CHALLENGE YOURSELF, BUT ENJOY WHAT YOU'RE DOING!

What makes you happy?

This is my question to you; What makes you happy? Can you answer that?

It is so important for each and every one of us to know ourselves, inside and out. So I'll ask again, 'what makes you happy?'. The only 'rule' to this is that you cannot pick material items (money, TV etc...) If you don't know, think about it. When you find out, write it down somewhere safe. Re-check it once or twice per year. Change it or add to it if need be. But, most importantly - know yourself.

For example, for myself I have many things that make me happy:

-Friends
-Family
-Time with friends and family
-Music
-Sports
-Fitness (workouts, yoga etc...)
-"Me time"
-Relaxation
-Nature (being outdoors)

There is more, but these are some of my favorite things that make me feel great! All of these things allow me to be me. What are yours? Think about them, embrace them, use them!

Why not stretch!?

I have been amazed since becoming a fitness professional about 6 years ago, at the number of people who lack flexibility or who omit this important part of their workout. Our daily lives have become more sedentary in the fact that we're constantly driving in the car, sitting at our desk, sitting watching TV, sitting at the computer etc... where our muscles are inactive. On the other side of things, our stress levels are higher than ever because of the "go, go, go" mentality of our world.

Stretching allows our muscles to remain flexible, maintain range of motion (ROM), and even better yet - allows our body to relax! It's funny when you mention to a client the importance of good stretching activities, and they ignore it or figure it's not worth they're time. Yet if I told them that they should go have a 10-15 minute nap everyday so they can relax, they'd probably do it, right?

When we stretch after a workout, it allows the body to cool down. It creates awareness of your body (how you feel? where are your strengths and weaknesses? how did your workout go? etc...) The best thing of all - you feel great and you feel relaxed! That's part of the point! Yet, still too many people ignore the benefits of this important aspect of our health.

It only takes 5-10 minutes at the end of your workout to stretch the entire body (more if you want to though). 5 minutes! That's it!

Do something good, for someone else

I'm sure all of you have done this before... Do something great for someone else. The emotional high and positive feeling that comes from both you and the person who is receiving the gift, surprise, help etc.. is incredible. No feeling can compare to that of a good heart.

The more you give, the more you get in return. That's a promise. The more you open your heart to others, the more your self confidence and self-acceptance grows.

Not Feeling Well? No problem...

Winter always brings on those unexpected, unwanted colds, flus and other illnesses. From my experience it always seems to come right when you're really into your routine. You've done real well the past 4-6 weeks with your fitness routine and then... BAM! You're sick!

But this doesn't mean you always have to abandon your routine - just adjust. Say you normally lift heavy weights (strength training) and you do 2-3 sets; instead, drop your weight so you do 20 reps or more, and drop your sets down to 1 or 2. It still allows you to keep the habit and keep your body going, but it decreases the intensity which will help your body keep some energy to battle the illness. If your cold/sickness affects your running day, simply drop your run to a light jog or even a power walk - you're still working the heart and lungs, and you still keep your cardio day going!

Of course, there are times when you just can't do a workout period (not even low intensity). This is where you need to listen to your body and get lots of R & R. Rest, Rest, Rest! Your body knows what it wants - listen to it! :o)

"The Monk who sold his Ferrari"

Well, I just finished the book by Robin Sharma; "The Monk who sold his Ferrari". I mentioned earlier that it was really a fantastic and eye opening book... but wow! The more I read, the more it made me think and just say "that's right!".

It's a book I would recommend to anyone who wants some inspiration or even a new way to look at the wonderful miracle we can - life! It really puts things into perspective and makes you look at your daily routine, thoughts etc.. in a more positive and meaningful way. CHECK IT OUT!

LIVING ENERGY 'OFFICIAL WEBSITE' IS UP AND RUNNING!

Hey Everyone!

First of all, thank you to all those visitors I get each month to my website. It is because of you that I have been able to take the step to making 'Living Energy' a proper domain name and easier to browse website.

Please send comments, questions etc... at any time to my contact found on my website:

www.mylivingenergy.com

I hope to bring lots more to my site over the course of 2008! Keep it in your favorites, and keep watching! :o)

Unforgettable times

This weekend was my birthday, and I was fortunately able to reiterate the meaning and value of being with family and friends.

My weekend began with going to see Rascal Flatts for the second time, in Toronto with my sister, wife, daughter, my sister-in-law and my in-laws. To see everyone enjoying themselves as much as they did, brought such a warm feeling inside. It felt great to see everyone having so much fun. On Saturday (my birthday), I actually turned down the opportunity to go watch my favorite hockey team (Montreal Canadians) and to meet a living legend (Yvon Cournoyer) up in Ottawa. I turned it down because my Uncle was having a surprise retirement party that very same night. As much as I wanted to be at the hockey game, I really couldn't pass up the opportunity to be at such a special event with some of my most favorite people; my cousins, aunts, uncles, parents, sister, and family friends.

We had a great time - singing and playing songs on the open stage, dancing and laughing like crazy!

This is what I mean when I talk about the "social dimension" of Wellness. It is so important to cherish those times, and to have fun with those you love and care about. Not only is it fantastic emotionally (on our hearts) but mentally, it keeps you healthy, strong and young. :o) Family is the best thing you can ask for - take advantage of it whenever possible.

Usui Reiki

What a great time I had this weekend. My wife, Shawna and I attended our Usui Reiki level 1 certification training with our Reiki Master, just yesterday. The experience was incredible. I knew our mind, body and soul were incredible pieces of "machinery" but... wow! You really learn new capabilities when utilizing alternative therapies.

We participated in reiki level 1 training (obviously) but also meditation as well. I have meditated before, but I was completely gone into another world at that moment. Very cool!

Please continue to watch my website for more reiki information. Or feel free to contact myself and/or my wife, Shawna (owner of Inner Peace Spa Escape).

A GREAT READ!

If you haven't yet read, "The Monk who sold his Ferrari" by Robin Sharma... it's a must read! I am only half way through and WOW! does it open your eyes. While reading the story, you really think to yourself "it's true!". There is so much that is so simple, that we just don't do in the rush of our daily lives. There is such an incredible feeling of achievement and self-fulfillment by learning about yourself and harnessing all your inner energy into doing what YOU want out of life.

You may have read about the book on my website already, but I had to mention it again - it's an eye opener to all the things we may/may not lack in our daily lives and to what life really is all about!

ENJOY!

No hibernation during winter months

Winter time can be hard for many of us. Cold days, chilling nights, snow, ice... brrrr. But does that mean that physical activity should decrease in the winter months. No way!

You can still enjoy the outdoors and be active in the winter. Just be prepared for it. Meaning check the weather report that morning or the day before, wear plenty of layers, ensure you stay warm with the proper attire and then... head outdoors!

This is the first winter I have done outdoor workouts such as running etc... Any other winter, outdoor workouts involved skiing, hiking or hockey (pond hockey and road hockey). But never a good winter run or anything along those lines. This year I have learned how great it feels to do winter outdoor workouts. Running in the snow, pushups in the snow.... It's great!

Find somewhere you may enjoy going for a walk or run, dress appropriately and go! I go 2 mornings per week at 7am to the canal near my home. There is just me and the outdoors (sometimes some Canada geese... LOL) I utilize the snow for resistance (like running in sand), use picnic tables for step ups, pushups etc..., tree branches for squat jumps, hills for increased resistance while sprinting... And I feel awesome when I'm done!

Find a spot (preferably somewhere where you're familiar with the terrain) and go have fun! DO NOT HIBERNATE THIS WINTER!

New Year's resolutions are here! Time to take action!

Happy New Year everyone! A great year in 2007 has passed and another year of adventure is here. Many people are either thinking about or taking action with their new years resolutions. As a Fitness Professional, I am in constant contact and work with goals and goal setting. It is so important to plan your goals out effectively. Here's some quick tips for you to consider for your 2008 resolutions:

1) Think about it. Don't get a thought in your head and just do it. Actually think about it for a few days, even a few weeks. For example: You want to lose weight. Think about how you're going to do it, who's your support network, if you're going to get a gym membership or Personal Trainer; shop around... Don't just set a goal in a matter of seconds.

2) S.M.A.R.T. goals always! Many of us have heard the acronym "S.M.A.R.T". S-simple, M-measurable, A-action oriented, R-realistic, T-timely. If your goal does not fit one of these, it probably needs to be adjusted/reviewed a bit more.

3) Have the support. Share your goals with others. Friends, family, co-workers etc... The more people who know about your goal, the more help you'll have, the more support you'll have, and the more likely you'll be to achieve your goal.

4) Plan for a relapse. In our world today, we often have things that end up causing a 'block' in our progress. Whether it be time, family, work etc... Something always seems to come up at some point. So plan for it. Record your "relapse plan" somewhere. Have a plan set out so that if you do go into a 'slump', you'll have a way to get back into it. (Many Personal Trainers have these types of tools for your use).

Above all, enjoy the adventure. Take your journey in baby steps. Be smart, be safe... And enjoy yourself!