Did you know that the average amount of calories in one of those tasty little Halloween treats is approximately 70???? That's not to mention the low protein yet high fat, sodium and carbohydrate content.
Now I'm all for enjoying yourself in moderation. If you can't have yourself a treat here or there then what's the point, am I right? The problem is not knowing when to stop yourself. I can almost guarantee that there isn't a single client of mine who will limit themselves to only 1, or 2, or even 3 of these little morsels! If you can stop yourself at 3, that'll be around 210 calories on 3 small chocolate bars.
Go ahead and enjoy them, because here are a bunch of exercises that will help you burn them off:
1.5 hrs of shopping
1 hr casual walking or bowling
50 minutes of light weights
40 minutes of mopping
36 minutes of kayaking
30 minutes of low impact aerobics
26 minutes of jogging
22 minutes of jumping jacks (can you imagine 22 straight minutes?????)
16 minutes of cross country skiing
8 minutes of running at 12mph
So get your butt on a treadmill, pull the mop out or (my favourite) go shopping!!
These numbers are based on a 150lb female. Everyone varies depending on their particular body type but these are a good guide to calorie burning. You can find more useful calculators here.
Don't forget to check out my website for more useful information!!!!
Yours in treating yourself responsibly,
Jenn
www.oceancitymobilefitness.com
Saturday, October 30, 2010
Friday, October 29, 2010
30 Minute Workouts #3
Here are numbers 6 and 7 in my quest to find great 30 minute workouts online (you can find the first two posts here and here):
Outside Online's 30 Minute Workout - This workout is actually by a Vancouver-based trainer named Shaun Karp. He's developed fitness programs for NHL players!
Makeover Fitness's 30min Upper Body Workout - This one includes your stretches at the end. Pick a weight that is challenging to complete the last few reps with.
Remember, if you're unsure of how to complete these exercises be sure to consult a personal trainer or gym attendant.
Have a happy Halloween everyone! Stay tuned all weekend for more tips to keep you in check :)
Jenn
www.oceancitymobilefitness.com
Outside Online's 30 Minute Workout - This workout is actually by a Vancouver-based trainer named Shaun Karp. He's developed fitness programs for NHL players!
Makeover Fitness's 30min Upper Body Workout - This one includes your stretches at the end. Pick a weight that is challenging to complete the last few reps with.
Remember, if you're unsure of how to complete these exercises be sure to consult a personal trainer or gym attendant.
Have a happy Halloween everyone! Stay tuned all weekend for more tips to keep you in check :)
Jenn
www.oceancitymobilefitness.com
Thursday, October 28, 2010
Mmm Pumpkin! Some Yummy Recipes for YOU!
Don't you love this time of year? The leaves are turning gorgeous shades of gold and red, you get to bust out all of your favourite warm clothing and boots, and delicious pumpkins are in season!!!
Here are some healthier versions of my favourite recipes with a delicious common denominator, pumpkin!
Pumpkin Cream Cheese Muffins
1 egg
3/4 cup sugar or sucanat
1 cup buckwheat flour (all purpose flour will also work)
1/4 cup ground flax seed
1/2 cup oat bran
1tbsp baking soda
1 1/2 tbsp baking powder
2 tbsp cinnamon
2 tbsp pumpkin pie spice
1/2 cup unsweetened applesauce
1 1/2 cup canned pumpkin pie filling (or fresh pumpkin, which I love using! See below the recipe on how to do this)
2 x 8 oz light cream cheese
1/4 cup chopped pecans
Pre-heat your oven to 350°F & lightly grease your muffin pan.
Mix all your dry ingredients together in a bowl.
Cut your cream cheese into 1/4" thick squares
Add egg, pumpkin pie filling and applesauce to the dry mixture.
Pour batter into muffin cups until about 1/2 full.
Push the cream cheese square into the middle of the muffin until you can only see the top of it.
Top each muffin with a sprinkle of pecans.
Bake muffins for approx. 15 minutes or until done. Makes 12 at approx 145cals per muffin! Just remember that these are a healthy version and aren't going to be the same texture as a normal muffin. They also aren't as sweet, but the pumpkin flavour and contrasting cream cheese are DELICIOUS!
To make your own pie filling, take a smaller pumpkin (sugar pumpkins are the best). Cut the stem off, cut it into quarters and scrape all the guts out. Put the pumpkin pieces cut side up in a microwaveable safe casserole dish with a 1/4 cup of water in the bottom of it and cover. Microwave for about 15min. Check for softness, and keep microwaving in 2min increments until your pumpkin is nice and soft. scoop out the cooked pumpkin into a bowl and puree it. That's your fresh pumpkin filling! You can use this for pumpkin pie, too. YUM!
Oh, and remember to save your seeds for the recipe!
Pumpkin Oatmeal Cookies
1 1/4 cups canned or fresh pumpkin
4 egg whites
3/4 cup brown sugar or sucanat
1 1/2 cup buckwheat flour (all purpose will work as well)
3 cups oats (not the instant kind, rolled work best)
1 tsp baking soda
1 tsp baking powder
1/4 cup unsweetened apple sauce
1 tbsp cinnamon
1 tbsp nutmeg
1 tbsp all-spice
1 tbsp ground cloves
1 cup unsweetened dried cranberries
Pre-heat oven to 350°F. Lightly grease a cookie sheet or put down parchment paper.
Mix all dry ingredients, including cranberries.
In a separate bowl, combine egg whites, pumpkin, and applesauce.
Mix them all together, and drop tablespoons worth of the mixture onto your cookie sheet.
Bake approx 15 minutes until the cookies are a golden brown colour.
Pumpkin Seeds - A Few Tasty Options
For all the recipes below be sure to rinse your pumpkin seeds thoroughly and lightly pat try. Pre-heat your oven to 375°F and lightly oil the bottom of a baking sheet with extra virgin olive oil.
1. Salty Seeds (easiest recipe):
Spread a layer of pumpkin seeds over your oiled baking pan and lightly sprinkle salt over them. Bake for approx 10min, then stir and flip the seeds. They're done when they've browned a little.
2. Sweet Seeds:
1 tbsp vanilla extract
1 tbsp nutmeg
1 tbsp cinnamon
Put vanilla into a bowl and add pumpkin seeds. Toss until lightly coated. Spread over a lightly oiled baking sheet & sprinkle with sugar and cinnamon. Bake 10min and flip. Continue until lightly browned.
2. Spicy Seeds:
1 tbsp cayenne pepper
1 tbsp chili powder
1 1/2 tbsp hot sauce or tobasco sauce
Coat seeds in tobasco sauce. Spread over lightly oiled baking sheet. Sprinkle spices overtop and baked for 10min, flipping and continuing until crunchy.
I hope you like these recipes!! If you have any recipes you'd like me to share, just let me know :)
Yours in creative healthy eating,
Jenn
Here are some healthier versions of my favourite recipes with a delicious common denominator, pumpkin!
Pumpkin Cream Cheese Muffins
1 egg
3/4 cup sugar or sucanat
1 cup buckwheat flour (all purpose flour will also work)
1/4 cup ground flax seed
1/2 cup oat bran
1tbsp baking soda
1 1/2 tbsp baking powder
2 tbsp cinnamon
2 tbsp pumpkin pie spice
1/2 cup unsweetened applesauce
1 1/2 cup canned pumpkin pie filling (or fresh pumpkin, which I love using! See below the recipe on how to do this)
2 x 8 oz light cream cheese
1/4 cup chopped pecans
Pre-heat your oven to 350°F & lightly grease your muffin pan.
Mix all your dry ingredients together in a bowl.
Cut your cream cheese into 1/4" thick squares
Add egg, pumpkin pie filling and applesauce to the dry mixture.
Pour batter into muffin cups until about 1/2 full.
Push the cream cheese square into the middle of the muffin until you can only see the top of it.
Top each muffin with a sprinkle of pecans.
Bake muffins for approx. 15 minutes or until done. Makes 12 at approx 145cals per muffin! Just remember that these are a healthy version and aren't going to be the same texture as a normal muffin. They also aren't as sweet, but the pumpkin flavour and contrasting cream cheese are DELICIOUS!
To make your own pie filling, take a smaller pumpkin (sugar pumpkins are the best). Cut the stem off, cut it into quarters and scrape all the guts out. Put the pumpkin pieces cut side up in a microwaveable safe casserole dish with a 1/4 cup of water in the bottom of it and cover. Microwave for about 15min. Check for softness, and keep microwaving in 2min increments until your pumpkin is nice and soft. scoop out the cooked pumpkin into a bowl and puree it. That's your fresh pumpkin filling! You can use this for pumpkin pie, too. YUM!
Oh, and remember to save your seeds for the recipe!
Pumpkin Oatmeal Cookies
1 1/4 cups canned or fresh pumpkin
4 egg whites
3/4 cup brown sugar or sucanat
1 1/2 cup buckwheat flour (all purpose will work as well)
3 cups oats (not the instant kind, rolled work best)
1 tsp baking soda
1 tsp baking powder
1/4 cup unsweetened apple sauce
1 tbsp cinnamon
1 tbsp nutmeg
1 tbsp all-spice
1 tbsp ground cloves
1 cup unsweetened dried cranberries
Pre-heat oven to 350°F. Lightly grease a cookie sheet or put down parchment paper.
Mix all dry ingredients, including cranberries.
In a separate bowl, combine egg whites, pumpkin, and applesauce.
Mix them all together, and drop tablespoons worth of the mixture onto your cookie sheet.
Bake approx 15 minutes until the cookies are a golden brown colour.
Pumpkin Seeds - A Few Tasty Options
For all the recipes below be sure to rinse your pumpkin seeds thoroughly and lightly pat try. Pre-heat your oven to 375°F and lightly oil the bottom of a baking sheet with extra virgin olive oil.
1. Salty Seeds (easiest recipe):
Spread a layer of pumpkin seeds over your oiled baking pan and lightly sprinkle salt over them. Bake for approx 10min, then stir and flip the seeds. They're done when they've browned a little.
2. Sweet Seeds:
1 tbsp vanilla extract
1 tbsp nutmeg
1 tbsp cinnamon
Put vanilla into a bowl and add pumpkin seeds. Toss until lightly coated. Spread over a lightly oiled baking sheet & sprinkle with sugar and cinnamon. Bake 10min and flip. Continue until lightly browned.
2. Spicy Seeds:
1 tbsp cayenne pepper
1 tbsp chili powder
1 1/2 tbsp hot sauce or tobasco sauce
Coat seeds in tobasco sauce. Spread over lightly oiled baking sheet. Sprinkle spices overtop and baked for 10min, flipping and continuing until crunchy.
I hope you like these recipes!! If you have any recipes you'd like me to share, just let me know :)
Yours in creative healthy eating,
Jenn
Wednesday, October 27, 2010
Thinking About Exercising While Sick?
Over the past few weeks it seems as though my clients are dropping like flies! Everyone's got some type of bug or another and they all ask me if I think it would be safe to exercise.
A rule that most fitness professionals like to go by is the "Above or Below the Neck" rule:
Above: If you have a typical head cold and aren't experiencing headaches then I would say you're probably ok to go ahead and do some light exercise. I find that by doing some light cardio and weights will my raise body temperature and help to relieve my sinus congestion. Just be sure to keep the intensity down a few notches as your immune system is weak. Too much stress could cause your symptoms to worsen or take longer to go away.
Below: If you have fever, aches, chest congestion, nausea or an upset stomach, it's best that you let your body rest and recover. Your body temperature is generally higher in these instances and exercise will only raise it further. Remember, anything over 38°C (98.6°F) is considered a fever. You've got to let your body recover before putting it through a stressful workout. Once you begin to recuperate, you can start your program again gradually until you're back to your pre-sick self.
I personally feel like everyone should listen to their bodies before making any decisions regarding exercise. I know it can be really hard when you are seeing results and kicking ass at the gym only to have a setback like the flu. Just remember, the goals you're reaching are lifelong and learning how to cope with these setbacks is what will ultimately keep you on the right path!
Ooh, I almost forgot! Don't you remember in school when a child came to class sick? Soon enough your whole classroom was sick, too! Be mindful of your fellow gym mates and please avoid the gym when you're feeling under the weather :)
Hope everyone's having a fantastic day and enjoying this surprising sunshine! Get outside and move people!!!!
Jenn
www.oceancitymobilefitness.com
A rule that most fitness professionals like to go by is the "Above or Below the Neck" rule:
Above: If you have a typical head cold and aren't experiencing headaches then I would say you're probably ok to go ahead and do some light exercise. I find that by doing some light cardio and weights will my raise body temperature and help to relieve my sinus congestion. Just be sure to keep the intensity down a few notches as your immune system is weak. Too much stress could cause your symptoms to worsen or take longer to go away.
Below: If you have fever, aches, chest congestion, nausea or an upset stomach, it's best that you let your body rest and recover. Your body temperature is generally higher in these instances and exercise will only raise it further. Remember, anything over 38°C (98.6°F) is considered a fever. You've got to let your body recover before putting it through a stressful workout. Once you begin to recuperate, you can start your program again gradually until you're back to your pre-sick self.
I personally feel like everyone should listen to their bodies before making any decisions regarding exercise. I know it can be really hard when you are seeing results and kicking ass at the gym only to have a setback like the flu. Just remember, the goals you're reaching are lifelong and learning how to cope with these setbacks is what will ultimately keep you on the right path!
Ooh, I almost forgot! Don't you remember in school when a child came to class sick? Soon enough your whole classroom was sick, too! Be mindful of your fellow gym mates and please avoid the gym when you're feeling under the weather :)
Hope everyone's having a fantastic day and enjoying this surprising sunshine! Get outside and move people!!!!
Jenn
www.oceancitymobilefitness.com
Tuesday, October 26, 2010
Fitness Blog Love
Some articles I found and loved this week:
Jenn
www.oceancitymobilefitness.com
If you have a blog post you would like to be featured, contact me!
- Josh over at SFA had a chance to interview Victor Webster. He's the brave guy who has taken on the role of "The Man in Motion," Rick Hansen, in the Heart of a Dragon.
- A fairly accurate way to calculate the amount of cals you need to eat per day to lose weight.
- 10 Frugal Fitness Tips for Winter
- 10 Workout Myths
- Top 3 Rules to Exercising Safely While Pregnant
- What the Right Foods Can do For You
Jenn
www.oceancitymobilefitness.com
If you have a blog post you would like to be featured, contact me!
Monday, October 25, 2010
Feeling Lost in the Gym?
As a personal trainer who spends a lot of time at a ladies-only facility, I'm often asked questions about what one should do at the gym if they haven't followed a workout program before. About 95% of the time I'm in the middle of a training session, so without disrupting my appointment with my client I offer a few basic tips:
1. Most of these gals don't come in more than 3 times a week, so I advised them to space a day in between each session and do a full body workout each time.
2. Focus on targeting each area of the body:
4. When possible, do exercises that will target more than 1 muscle group at a time (compound exercises!) as this will save time. Doing a chest press will work your chest, fronts of your shoulders and triceps. A leg press will work your quads, gluts, hamstrings and calves.
5. Keep your core engaged while performing ALL exercises. This does NOT mean sucking it in like Hasselhoff in his Baywatch years. Here's a quick way to cue your core that I use with my clients: take a slow deep inhale and stick your tummy out as far as possible. Now exhale VERY slowly while pulling your tummy in at the same time. Be sure to exhale until there's not an iota of air left in your lungs. Once you've finally completely exhaled, your whole core should feel completely solid. Now, keep that solid core and continue to breath. Make sure to do this during EVERY exercise!
6. I prefer having my clients work with free weights and their own body weight when they exercise. This challenges their stability and their core (see above), as well as their hand/eye co-ordination. This doesn't mean free weights are right for you, though. Start on machines if you're not confident with free weights as posture is extremely important. (this is why seeing an experienced personal trainer - even if for only 1 or 2 sessions - is a fantastic investment in your workout career as it will give you so many more options in the gym!)
7. If you aren't sure if you're doing an exercise right or if you don't know how a specific machine works, grab a staff member (or a personal trainer who isn't with a client) to correct you if needed. These guys should be more than happy to help you.
8. When you start using resistance machines or weights at the gym, don't just mindlessly use your piece of equipment until you're bored with it and then move on. Write the exercises down that you'll be performing. Here's my free workout card so you can record what you do and keep track of your progress.
9. What are your goals? Are you trying to create muscle tone, build strength, or lose weight? If you're trying to lose weight, typically keeping your repetitions around 15-20 will burn fat. 8-12 reps will help you get those nice shapely arms, and 2-8 will give you strength. Regardless of what your goals are, be sure to use an appropriate weight. If you can complete your reps with ease, bump those weights up! Your last few reps should be a challenge. Alternatively, make sure you can complete the amount of reps for your goals!
10. I've saved the best tip for last! The absolutely most asked question is of course, "when should I do my cardio?" Again, this depends on your goals and the amount of time you have at the gym. If you have less time, then incorporate cardio intervals into your weight routine. By now you know I LOOOVE interval training. No matter what your goals are you'll see maximum benefits by mixing up your cardio and weight training. Do your cardio in between sets of exercises. Perform your cardio in 45second to 2minute intervals to get your heart rate up. If you have a bit more time to spare, you like to focus on your weights separately from your cardio and your goal is to lose weight then I would suggest doing it first. You won't be as fatigued as you could be after your workout and you can maintain your pace in the "fat burning zone" a little easier. If you want strength or size improvements I would definitely choose intervals or finish your workout session with your cardio.
I hope all this information helps you when you're trying to find your way in the gym. Always start your workouts with a 5-10minute warm-up including dynamic stretching (stretching with movement). Finish EVERY workout with a cool down and stretch. There's so much more to training compared to what I've listed here, but this will give you a great start. When you're feeling more confident or you want to change your routine up, set up a free consultation today!
Thanks for taking the time to read my blog. Helping people reach their goals really is a passion of mine and I hope that I can help at least a few of you along the way!
Yours in exercising safely and effectively,
Jenn
www.oceancitymobilefitness.com
PS - If you liked this post then pleaseconsider subscribing to my full feed RSS :)
1. Most of these gals don't come in more than 3 times a week, so I advised them to space a day in between each session and do a full body workout each time.
2. Focus on targeting each area of the body:
- Arms & Upper Body (Pecs, Lats, Traps, Rhomboids, Deltoids, Rotator Cuffs, Biceps & Triceps)
- Lower (Quads, Gluts, Hamstrings, Hip Abductors & Adductors, Calves)
- Core (Rectus Abdominis, Internal & External Obliques, TVA, Erector Spinae)
4. When possible, do exercises that will target more than 1 muscle group at a time (compound exercises!) as this will save time. Doing a chest press will work your chest, fronts of your shoulders and triceps. A leg press will work your quads, gluts, hamstrings and calves.
5. Keep your core engaged while performing ALL exercises. This does NOT mean sucking it in like Hasselhoff in his Baywatch years. Here's a quick way to cue your core that I use with my clients: take a slow deep inhale and stick your tummy out as far as possible. Now exhale VERY slowly while pulling your tummy in at the same time. Be sure to exhale until there's not an iota of air left in your lungs. Once you've finally completely exhaled, your whole core should feel completely solid. Now, keep that solid core and continue to breath. Make sure to do this during EVERY exercise!
6. I prefer having my clients work with free weights and their own body weight when they exercise. This challenges their stability and their core (see above), as well as their hand/eye co-ordination. This doesn't mean free weights are right for you, though. Start on machines if you're not confident with free weights as posture is extremely important. (this is why seeing an experienced personal trainer - even if for only 1 or 2 sessions - is a fantastic investment in your workout career as it will give you so many more options in the gym!)
7. If you aren't sure if you're doing an exercise right or if you don't know how a specific machine works, grab a staff member (or a personal trainer who isn't with a client) to correct you if needed. These guys should be more than happy to help you.
8. When you start using resistance machines or weights at the gym, don't just mindlessly use your piece of equipment until you're bored with it and then move on. Write the exercises down that you'll be performing. Here's my free workout card so you can record what you do and keep track of your progress.
9. What are your goals? Are you trying to create muscle tone, build strength, or lose weight? If you're trying to lose weight, typically keeping your repetitions around 15-20 will burn fat. 8-12 reps will help you get those nice shapely arms, and 2-8 will give you strength. Regardless of what your goals are, be sure to use an appropriate weight. If you can complete your reps with ease, bump those weights up! Your last few reps should be a challenge. Alternatively, make sure you can complete the amount of reps for your goals!
10. I've saved the best tip for last! The absolutely most asked question is of course, "when should I do my cardio?" Again, this depends on your goals and the amount of time you have at the gym. If you have less time, then incorporate cardio intervals into your weight routine. By now you know I LOOOVE interval training. No matter what your goals are you'll see maximum benefits by mixing up your cardio and weight training. Do your cardio in between sets of exercises. Perform your cardio in 45second to 2minute intervals to get your heart rate up. If you have a bit more time to spare, you like to focus on your weights separately from your cardio and your goal is to lose weight then I would suggest doing it first. You won't be as fatigued as you could be after your workout and you can maintain your pace in the "fat burning zone" a little easier. If you want strength or size improvements I would definitely choose intervals or finish your workout session with your cardio.
I hope all this information helps you when you're trying to find your way in the gym. Always start your workouts with a 5-10minute warm-up including dynamic stretching (stretching with movement). Finish EVERY workout with a cool down and stretch. There's so much more to training compared to what I've listed here, but this will give you a great start. When you're feeling more confident or you want to change your routine up, set up a free consultation today!
Thanks for taking the time to read my blog. Helping people reach their goals really is a passion of mine and I hope that I can help at least a few of you along the way!
Yours in exercising safely and effectively,
Jenn
www.oceancitymobilefitness.com
PS - If you liked this post then pleaseconsider subscribing to my full feed RSS :)
Sunday, October 24, 2010
My Favourite Places to Train in White Rock & South Surrey, BC #1
As someone who dislikes being stuck inside a gym to get a good workout, I thought this was an excellent topic to share with everyone!
I've lived in Ocean Park for 3 years now and in the White Rock area for 6. Ever since we've been here, Steve and I have done everything we can to make the best workouts out of our beautiful surroundings. Today I'm going to share with you one of our favourite longer jogs, the Ocean Park to Crescent Beach Jog. Be forewarned, this workout can take you anywhere from 1-3+ hrs depending on your fitness level. There are stairs and big hills involved, as well it is about 8-10k round trip. Keep in mind that Steve and I like a challenge, so we usually run the whole time with just a small break at Blackie Spit to let the dog run around for a bit off-leash. Walk whenever you need to if you're not feeling totally up to running the whole time.
You can park your car in the Safeway parking lot on the corner of 128th Street and 16th Avenue. Start off with a brisk walk heading west on 16th Avenue, down the hill. By the time you get to the bend at the bottom of the road, start into your jog north up Ocean Park Road, being mindful that you're still warming those joints up. You're going to follow this road lined with estates I can only dream of (the spanish-style on on the west side of the road is my FAVOURITE!). Side note: Steve and I usually walk down this road in the evening after work, as it keeps us focused and motivated to keep working hard!
By the time we get to 18th Avenue we speed up to a sprint. I aim to keep my pace all the way to 20th Avenue and then slow it back down to a jog. At 22nd Ave we turn it back into a sprint all the way to 24th Ave. Once you make it to 24th, take a left and head towards the beach. You'll find a set of stairs at the very end of the road that lead down to a rocky beach. I usually jog all the way down the stairs right to the beach, and then do 3 sets of the metal stairs before continuing north along the rocky shore.
Once you get to the beach, please remember that it IS indeed rocky so you must really pay attention and take care not to twist an ankle.
At this point you should be able to see Crescent Beach up to the north of the stairs. Once you cross the small creek, continue your jog along the scenic beach pathway. Depending on the time of year it is it can be quite busy. Also, in the off-season you're allowed to bring along your four-legged friends! If your pup isn't allowed, you can detour off the path right at the beginning, over to O'Hara Lane. Either way you end up going, you'll end up at Blackie Spit. This is where Steve and I usually let Kuma off her leash at one of the two dog parks. There's a washroom over by the tennis courts and sailing club if you need it also.
Once you're ready to start the trip back to the Safeway parking lot, you will head out of the parking lot at Blackie Spit to McBride Avenue, and take a left on Sullivan Street. Follow this all the way to the slight left onto Crescent Road and get ready for a nasty hill to climb! It's got quite the elevation, and it's probably about 0.75km before you'll reach 128th Street. By now those quadriceps are probably feeling that hill, so take a right and head south down 128th Street at a nice slow jog. Once you recover you can pick up your speed again.
If you're really spent and just want to make it back to Safeway at this point, feel free to keep on your southern path down 128th. You'll make it to Safeway in no time! If you want to make it a bit longer of a trek, take 128th Street until you get to 24th Ave. Head west down 24th again, and take a left down 124th Street. This will turn into Ocean Park Road. You can follow this all the way back to 16th Ave, performing the same sprints you did for every 2 blocks just like at the beginning of your run.
Finish off with your triumphant run up the 16th Ave hill, and once you reach the 4 way stop you're done! Walk back to your car to cool down, and end your trip with a good 5-10min long stretch.
I LOOOVE this run, and I hope you do too! Please let me know if you have any questions. If you can't see the picture I included please contact me!
(click on the picture to make it bigger)
Yours in fitness and health,
Jenn
www.oceancitymobilefitness.com
I've lived in Ocean Park for 3 years now and in the White Rock area for 6. Ever since we've been here, Steve and I have done everything we can to make the best workouts out of our beautiful surroundings. Today I'm going to share with you one of our favourite longer jogs, the Ocean Park to Crescent Beach Jog. Be forewarned, this workout can take you anywhere from 1-3+ hrs depending on your fitness level. There are stairs and big hills involved, as well it is about 8-10k round trip. Keep in mind that Steve and I like a challenge, so we usually run the whole time with just a small break at Blackie Spit to let the dog run around for a bit off-leash. Walk whenever you need to if you're not feeling totally up to running the whole time.
You can park your car in the Safeway parking lot on the corner of 128th Street and 16th Avenue. Start off with a brisk walk heading west on 16th Avenue, down the hill. By the time you get to the bend at the bottom of the road, start into your jog north up Ocean Park Road, being mindful that you're still warming those joints up. You're going to follow this road lined with estates I can only dream of (the spanish-style on on the west side of the road is my FAVOURITE!). Side note: Steve and I usually walk down this road in the evening after work, as it keeps us focused and motivated to keep working hard!
By the time we get to 18th Avenue we speed up to a sprint. I aim to keep my pace all the way to 20th Avenue and then slow it back down to a jog. At 22nd Ave we turn it back into a sprint all the way to 24th Ave. Once you make it to 24th, take a left and head towards the beach. You'll find a set of stairs at the very end of the road that lead down to a rocky beach. I usually jog all the way down the stairs right to the beach, and then do 3 sets of the metal stairs before continuing north along the rocky shore.
Once you get to the beach, please remember that it IS indeed rocky so you must really pay attention and take care not to twist an ankle.
At this point you should be able to see Crescent Beach up to the north of the stairs. Once you cross the small creek, continue your jog along the scenic beach pathway. Depending on the time of year it is it can be quite busy. Also, in the off-season you're allowed to bring along your four-legged friends! If your pup isn't allowed, you can detour off the path right at the beginning, over to O'Hara Lane. Either way you end up going, you'll end up at Blackie Spit. This is where Steve and I usually let Kuma off her leash at one of the two dog parks. There's a washroom over by the tennis courts and sailing club if you need it also.
Once you're ready to start the trip back to the Safeway parking lot, you will head out of the parking lot at Blackie Spit to McBride Avenue, and take a left on Sullivan Street. Follow this all the way to the slight left onto Crescent Road and get ready for a nasty hill to climb! It's got quite the elevation, and it's probably about 0.75km before you'll reach 128th Street. By now those quadriceps are probably feeling that hill, so take a right and head south down 128th Street at a nice slow jog. Once you recover you can pick up your speed again.
If you're really spent and just want to make it back to Safeway at this point, feel free to keep on your southern path down 128th. You'll make it to Safeway in no time! If you want to make it a bit longer of a trek, take 128th Street until you get to 24th Ave. Head west down 24th again, and take a left down 124th Street. This will turn into Ocean Park Road. You can follow this all the way back to 16th Ave, performing the same sprints you did for every 2 blocks just like at the beginning of your run.
Finish off with your triumphant run up the 16th Ave hill, and once you reach the 4 way stop you're done! Walk back to your car to cool down, and end your trip with a good 5-10min long stretch.
I LOOOVE this run, and I hope you do too! Please let me know if you have any questions. If you can't see the picture I included please contact me!
(click on the picture to make it bigger)
Yours in fitness and health,
Jenn
www.oceancitymobilefitness.com
Saturday, October 23, 2010
More 30 Minute Workouts
Ahhhh, good old Saturday morning. The weather sure has changed fast, hasn't it (I'm showing my age talking about the weather, aren't I)? As an outdoor fitness instructor who's training at 6am Monday to Friday, I tend to get the first taste of the darn temperature drop! I actually have worn gloves at least once this week:( Since I have a busy schedule this weekend and a sister who's expecting a sweet little baby girl to pop out at any second, I wanted to be sure to get my workout in quickly and also indoors if I needed to rush to the hospital at the drop of a dime.
After browsing the internet yesterday afternoon I stumbled upon my latest 30 minute workout. It's slightly more advanced, and although they offer you modifications there really isn't a full explanation on how to do these exercises safely. Be mindful of engaging your core and keep those knees behind the toes!!! You don't need a step to do this workout effectively either*.
Any of my bootcampers will have done probably ALL of these moves so I'm confident you can handle this workout!
Here's the plan: Fitness Magazine's Transform Your Body in 30 Minutes
One thing I did differently was incorporate the "Cardio to Go" portions after each of the strength exercises in 45sec sets to keep the time down. If you're a client of mine then a) you know how much I LOVE interval training and b) you've seen some fantastic results because of it! Adding that cardio did increase the workout to about 45minutes though so keep that in mind when powering through your session. I got sweaty and burned around 300 calories while I was at it, not too shabby!
Tomorrow I'm going to be starting a new weekly series especially for you South Surrey/White Rock residents. I will be highlighting a new place each week where I go to get a fantastic outdoor workout with little to no equipment. Stay tuned!!!
Yours on this sweaty Saturday morning,
Jenn
www.oceancitymobilefitness.com
*Please remember that you should consult with a doctor before starting any sort of new fitness or diet program and my opinions are just that - opinions and aren't meant to be taken as medical advice!
After browsing the internet yesterday afternoon I stumbled upon my latest 30 minute workout. It's slightly more advanced, and although they offer you modifications there really isn't a full explanation on how to do these exercises safely. Be mindful of engaging your core and keep those knees behind the toes!!! You don't need a step to do this workout effectively either*.
Any of my bootcampers will have done probably ALL of these moves so I'm confident you can handle this workout!
Here's the plan: Fitness Magazine's Transform Your Body in 30 Minutes
One thing I did differently was incorporate the "Cardio to Go" portions after each of the strength exercises in 45sec sets to keep the time down. If you're a client of mine then a) you know how much I LOVE interval training and b) you've seen some fantastic results because of it! Adding that cardio did increase the workout to about 45minutes though so keep that in mind when powering through your session. I got sweaty and burned around 300 calories while I was at it, not too shabby!
Tomorrow I'm going to be starting a new weekly series especially for you South Surrey/White Rock residents. I will be highlighting a new place each week where I go to get a fantastic outdoor workout with little to no equipment. Stay tuned!!!
Yours on this sweaty Saturday morning,
Jenn
www.oceancitymobilefitness.com
*Please remember that you should consult with a doctor before starting any sort of new fitness or diet program and my opinions are just that - opinions and aren't meant to be taken as medical advice!
Friday, October 22, 2010
My first blog post, who knew???
They say there's a first time for everything.
From a toddler's first steps, to a teen's first day at high school and all the way to one's first day at a new job, the first time for anything can be a number of things. Intimidating, exciting, terrifying, and confusing are a few good ways to describe any of these experiences. My new endeavors into the blogging world can easily be summed up by any of those adjectives!
My name is Jenn and I'm the owner of Ocean City Mobile Fitness. I offer my clients a fool-proof path to creating the healthy lifestyle they've always wanted. The best part is that I bring the tools right to them, whenever they need it the most. I go the extra mile to provide an experience unique to each and every one of them, be it daily text messages, Facebook wall posts, out-of-the-blue phone calls or even impromptu visits! They all appreciate the extra attention and know that I'm always watching their backs in one way or another to help keep them on track.
I guess I feel that blogging is a natural next step in my quest to better the lives of my current and future clients. When I read back that sentence to myself, it does sound a tad over the top, doesn't it? The thing is, I know for a fact that sometimes the people I work with have a bad day that they don't want to talk to me about, or they're looking for a little extra push in the right direction. This blog will be a way for them to access my tips and tricks for weight loss at the stroke of the keyboard. They don't have to "own up" to anything they're not comfortable sharing with me, plus they'll learn even more along the way!
Starting today, I will be posting daily tips, tricks, videos, recipes and/or articles I find online that I know will be of great use to everyone interested in fitness, health and weight loss.
Thanks for taking the time to stop by! Keep an eye out for new blog posts!!
Your favourite buttkicker,
Jenn
www.oceancitymobilefitness.com
From a toddler's first steps, to a teen's first day at high school and all the way to one's first day at a new job, the first time for anything can be a number of things. Intimidating, exciting, terrifying, and confusing are a few good ways to describe any of these experiences. My new endeavors into the blogging world can easily be summed up by any of those adjectives!
My name is Jenn and I'm the owner of Ocean City Mobile Fitness. I offer my clients a fool-proof path to creating the healthy lifestyle they've always wanted. The best part is that I bring the tools right to them, whenever they need it the most. I go the extra mile to provide an experience unique to each and every one of them, be it daily text messages, Facebook wall posts, out-of-the-blue phone calls or even impromptu visits! They all appreciate the extra attention and know that I'm always watching their backs in one way or another to help keep them on track.
I guess I feel that blogging is a natural next step in my quest to better the lives of my current and future clients. When I read back that sentence to myself, it does sound a tad over the top, doesn't it? The thing is, I know for a fact that sometimes the people I work with have a bad day that they don't want to talk to me about, or they're looking for a little extra push in the right direction. This blog will be a way for them to access my tips and tricks for weight loss at the stroke of the keyboard. They don't have to "own up" to anything they're not comfortable sharing with me, plus they'll learn even more along the way!
Starting today, I will be posting daily tips, tricks, videos, recipes and/or articles I find online that I know will be of great use to everyone interested in fitness, health and weight loss.
Thanks for taking the time to stop by! Keep an eye out for new blog posts!!
Your favourite buttkicker,
Jenn
www.oceancitymobilefitness.com
Little Tips for Eating Out
Good morning everyone!
A big question I get asked by pretty much ALL of my clients is, "how am I going to keep this healthy streak going if I have to eat out for a meal??"
Well there's plenty of little tips and tricks to helping you get through what could be a disastrous situation, and here are a few of my favourites:
1. When you have the option, start with a light soup. Anything cream based will generally be higher in saturated fat and starchy carbs so try to avoid it, but soup is always a great way to fill you up before you get to the main course.
2. Drink plenty of water throughout your meal. It can also help to keep you feeling full!
3. Order a salad for your entree rather than a greasy burger. Yes, I know salads can be boring, but look for salads containing small amounts of nuts and fruits to keep things interesting. Get your dressing on the side, and if you must include cheese ask for it on the side as well. Dip your fork in the dressing and use your cheese VERY sparingly! If you eat meat, add some to your salad for some protein. This instantly makes your salad into a filling meal as protein works to satiate you, not to mention is perfect for after a workout!
4. Aim for lean meats when you order and skip the sauces and marinades. Have it steamed to avoid any hidden cooking fats and have them lightly seasoned. Keep in mind that your serving of meat should fit in the palm of your hand, that's big enough!
5. If you HAVE to eat pasta, ask if they offer a whole grain or vegetable noodle option. Remember, 1 cup of COOKED pasta is approximately 200 calories so don't go overboard! Stick to marinara sauces as they typically will have less fats and starchy carbs compared to white or pesto sauces.
6. If you're offered a side option with your dinner, go for salads or steamed veggies (not fried! As a matter of fact, avoid fried and breaded foods altogether!!!!)
7. Eat slower, literally! Put your fork down between bites and give that food a good 20 (or more) chews between mouthfuls. It really does take about 20 minutes or so for your stomach to send the signal to your brain that you're actually full, so taking your time will allow you to become satisfied with your meal. You won't be stuffed and uncomfortable after wolfing your plate down in record time!!!
8. You may not have noticed, but most restaurant portions are easily enough to feed two adults a hearty meal, unless of course you're at a hoity-toity downtown restaurant where you pay $50 for a tiny plate of food! This means one of the best ideas, no matter how you order your food, is to ask your server to wrap half of your meal up before you receive it. Alternatively, request a to-go container and portion out half of your meal yourself. When you do this at the beginning of your meal you instantly eliminate the temptation to clean off your whole plate!
9. Of course I'd recommend you avoid drinking alcohol when working towards a weight loss goal, but I know we're all human and I don't think that's fair to anyone! Limit your drinks to 1 or 2, and opt for heart healthy red wine, or try something like a vodka, water and lime juice. That last one can help hydrate as long as you make sure it's regular water, not soda water. Don't forget to drink water in between your other beverages as well!
10. Just because you are eating out this in no way means it's time to throw your food journal out the window! Keep it with you and record what you eat. Don't get out of control!
I hope you can use all of these little tips to keep you on that path to weight loss. They've saved me more times than I can count!!!
Please feel free to contact me with ANY questions! I look forward to hearing from you.
If you have any of your own tips you'd like to share, please do so in the comments below!
Yours in eating responsibly,
Jenn
www.oceancitymobilefitness.com
A big question I get asked by pretty much ALL of my clients is, "how am I going to keep this healthy streak going if I have to eat out for a meal??"
Well there's plenty of little tips and tricks to helping you get through what could be a disastrous situation, and here are a few of my favourites:
1. When you have the option, start with a light soup. Anything cream based will generally be higher in saturated fat and starchy carbs so try to avoid it, but soup is always a great way to fill you up before you get to the main course.
2. Drink plenty of water throughout your meal. It can also help to keep you feeling full!
3. Order a salad for your entree rather than a greasy burger. Yes, I know salads can be boring, but look for salads containing small amounts of nuts and fruits to keep things interesting. Get your dressing on the side, and if you must include cheese ask for it on the side as well. Dip your fork in the dressing and use your cheese VERY sparingly! If you eat meat, add some to your salad for some protein. This instantly makes your salad into a filling meal as protein works to satiate you, not to mention is perfect for after a workout!
4. Aim for lean meats when you order and skip the sauces and marinades. Have it steamed to avoid any hidden cooking fats and have them lightly seasoned. Keep in mind that your serving of meat should fit in the palm of your hand, that's big enough!
5. If you HAVE to eat pasta, ask if they offer a whole grain or vegetable noodle option. Remember, 1 cup of COOKED pasta is approximately 200 calories so don't go overboard! Stick to marinara sauces as they typically will have less fats and starchy carbs compared to white or pesto sauces.
6. If you're offered a side option with your dinner, go for salads or steamed veggies (not fried! As a matter of fact, avoid fried and breaded foods altogether!!!!)
7. Eat slower, literally! Put your fork down between bites and give that food a good 20 (or more) chews between mouthfuls. It really does take about 20 minutes or so for your stomach to send the signal to your brain that you're actually full, so taking your time will allow you to become satisfied with your meal. You won't be stuffed and uncomfortable after wolfing your plate down in record time!!!
8. You may not have noticed, but most restaurant portions are easily enough to feed two adults a hearty meal, unless of course you're at a hoity-toity downtown restaurant where you pay $50 for a tiny plate of food! This means one of the best ideas, no matter how you order your food, is to ask your server to wrap half of your meal up before you receive it. Alternatively, request a to-go container and portion out half of your meal yourself. When you do this at the beginning of your meal you instantly eliminate the temptation to clean off your whole plate!
9. Of course I'd recommend you avoid drinking alcohol when working towards a weight loss goal, but I know we're all human and I don't think that's fair to anyone! Limit your drinks to 1 or 2, and opt for heart healthy red wine, or try something like a vodka, water and lime juice. That last one can help hydrate as long as you make sure it's regular water, not soda water. Don't forget to drink water in between your other beverages as well!
10. Just because you are eating out this in no way means it's time to throw your food journal out the window! Keep it with you and record what you eat. Don't get out of control!
I hope you can use all of these little tips to keep you on that path to weight loss. They've saved me more times than I can count!!!
Please feel free to contact me with ANY questions! I look forward to hearing from you.
If you have any of your own tips you'd like to share, please do so in the comments below!
Yours in eating responsibly,
Jenn
www.oceancitymobilefitness.com
Thursday, October 21, 2010
Even a Personal Trainer has to Make the Time to Train
Training's had me SWAMPED over the last few weeks and needless to say, I've gotten a bit off track with my workout schedule. I usually devote an hour a day to some form of exercise or another (not including anything I do with my clients), but it has been seriously hard to make the time lately!
So to keep things interesting and to fit my exercise in with the time I have, I've decided to try something a little different than what I'm used to. As we all know the internet is full of sites with useful fitness information (including yours truly), so I've compiled a list of my 10 favourite and will do a different one each day. Here's the first four I've done as of today**:
Health.com's Burn 350 cals in under 30 min Workout - so far I've liked this one the best as it incorporates HIIT training (combining fast bursts of strength and cardio to keep your heart rate changing).
Free Workouts Guide Full Body Circuit - Advanced - don't mind the animations, they're pretty hokey! Not my favourite, but it still got the job done.
Experience Life Mag's Squeeze it in Strength Workout - this one's complete with a warm-up and focuses on strength only.
WebMD's 30 minute workout with slideshow instructions - excellent for beginners, just be mindful of keeping your core engaged during all your exercises, but especially ones like deadlifts where you could really strain your lower back!
So in between each of these workouts, I had one day off wher I performed cardio only. It's EXTREMELY important to allow your muscles to recover between workouts, because that's when the magic happens! Lactic acid is broken down, the microscopic tears in your muscle are healed and your body starts taking on that new beautiful shape! If you're really not feeling up to even cardio, then even a simple brisk walk will do the trick. Keeping that body moving will help break that lactic acid down faster and help with a speedy recovery before your next workout!
This journey's been fun so far and even though some of the workouts are similar, it's always nice to have a workout provided by someone other than myself :)
As always, consult your doctor before starting any new exercise or diet plan and please remember that these workouts are simply what I'm doing with my free time, and are not meant to be taken as medical advice! Contact me for modifications to any of the exercises you see above.
**If you do plan on trying any of these workouts, remember to always start with a warm-up of 5-10 minutes including dynamic stretching so you can prepare those joints and muscles for what you're about to put them through. Also, finish off each workout with a nice long stretch to help speed the recovery process and keep you limber.
Yours in fitness,
Jenn
www.oceancitymobilefitness.com
So to keep things interesting and to fit my exercise in with the time I have, I've decided to try something a little different than what I'm used to. As we all know the internet is full of sites with useful fitness information (including yours truly), so I've compiled a list of my 10 favourite and will do a different one each day. Here's the first four I've done as of today**:
Health.com's Burn 350 cals in under 30 min Workout - so far I've liked this one the best as it incorporates HIIT training (combining fast bursts of strength and cardio to keep your heart rate changing).
Free Workouts Guide Full Body Circuit - Advanced - don't mind the animations, they're pretty hokey! Not my favourite, but it still got the job done.
Experience Life Mag's Squeeze it in Strength Workout - this one's complete with a warm-up and focuses on strength only.
WebMD's 30 minute workout with slideshow instructions - excellent for beginners, just be mindful of keeping your core engaged during all your exercises, but especially ones like deadlifts where you could really strain your lower back!
So in between each of these workouts, I had one day off wher I performed cardio only. It's EXTREMELY important to allow your muscles to recover between workouts, because that's when the magic happens! Lactic acid is broken down, the microscopic tears in your muscle are healed and your body starts taking on that new beautiful shape! If you're really not feeling up to even cardio, then even a simple brisk walk will do the trick. Keeping that body moving will help break that lactic acid down faster and help with a speedy recovery before your next workout!
This journey's been fun so far and even though some of the workouts are similar, it's always nice to have a workout provided by someone other than myself :)
As always, consult your doctor before starting any new exercise or diet plan and please remember that these workouts are simply what I'm doing with my free time, and are not meant to be taken as medical advice! Contact me for modifications to any of the exercises you see above.
**If you do plan on trying any of these workouts, remember to always start with a warm-up of 5-10 minutes including dynamic stretching so you can prepare those joints and muscles for what you're about to put them through. Also, finish off each workout with a nice long stretch to help speed the recovery process and keep you limber.
Yours in fitness,
Jenn
www.oceancitymobilefitness.com
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