My lunch was nothing fancy, but it did the trick.  It has the protein and fat needed to recover from this morning’s boot camp workout, and to fuel my upcoming adventures at the park with my son.

Broccoli and Tuna Mix
1 head brocoll, steamed and chopped
1/2 can tuna (have more if you need it!)
1 tbsp olive oil mayo

Mix together and eat mindfully!

Shane (far right) along with other Ascend Fitness Athletes after completing the BMO marathon in May!

I started training with Ascend Fitness after meeting Tanja in August of 2012.  I was bored of my old workout routines and was looking for a change.  I was immediately impressed with the quality of the trainers and their ability to lead a difficult workout yet keep it fun.  I’ve been amazed by the huge variety of workouts offered by Ascend Fitness which  keep me from getting into a rut.  I look forward to the new challenge of each class.  I’ve met a lot of great people training with Ascend Fitness and find they keep me motivated to keep working and improving.

With Ascend Fitness I’ve  experienced improvements in my strength, endurance and overall fitness.  With the assistance of the trainers and training partners I’ve learned more about pushing myself past mental barriers that hold me back.

Since I started with Ascend Fitness I’ve become more conscious of my diet and my exercise regime and this had led me to make general improvements in both.  This has resulted in improved sleep and an overall better feeling.  The best thing about training with Ascend Fitness has been the way its reinvigorated my excitement for training.  The trainers and the other members are amazing and make the workouts so much more enjoyable.  I’ve realized I go to boot camps because I want to and I like them, not because I feel I have to workout.  That feeling has transformed working out from a chore into something I look forward to and has made sticking with it so much easier.

Five years ago, I thought I was busy.  I was growing my fitness career, fitting in my own workouts, spending time with my husband, taking care of the day-to-day household duties such as making dinner and grocery shopping, and going on fun adventures such as backpacking and camping.   Then, I added ‘mom’ to my job title. 

If you’re a mom, you understand the challenges of raising kids, keeping up a household, being a wife and if you’re part of 70% of moms who also work outside of the home, you’re also pursuing your career.  Whether you have family nearby to help you out, or if you have the added test of being a single parent, being a mom can be challenging.  

Fitting in time for you is not easy; but what’s much more challenging than the logistics of making time, is the ‘mommy-guilt’ that lingers when you put your own needs first.  Giving into the guilt eventually takes its toll.  Years of constant giving can result in burnout, fatigue, weight gain, and unhappiness for ‘letting things go’. 

If you find that you sacrifice taking care of yourself for the sake of your family, pay attention.  You can, and you deserve to have it all.  You can have the career, the quality time with your kids, dates with your husband and the fit body.  You just need to kiss the mommy-guilt good bye. 

There are two very important reasons why, as a mom, you must take care of yourself:

1.  Taking care of yourself- that means getting regular exercise, nourishing your body, and doing things that make you happy (such as reading a good book, or connecting with a friend over coffee)- will make you a better mom.   With the extra energy, you’ll be more equipped to handle the day-to-day challenges of motherhood.  You’ll be more patient, understanding, and be ready to play.  

2.  You’ll be a positive role model for your kids.Kids learn by observing- and there’s no better way for them to learn healthy lifestyle habits than to watch their parents.  At an early age, your kids will learn that exercise is a part of a daily routine, just like brushing your teeth.  I feel proud when my son Jacob asks me if I am all done my exercise, or when he joins me for a set of push-ups.  Instead of feeling guilty, be delighted that you can be an example of good health to your kids. 

Now that you have good reason to kibosh the guilt- fitting in a workout can still be a challenge.  Here are a few tips and tricks to get your workout in:

1.     Schedule time into your calendar.  Just like a dentist appointment or meeting, your workout time needs to be planned.  If you have trouble keeping accountable to your workouts, a workout partner or fitness coach can help keep you on track. 

2.     Shorten your workouts.  With a well-designed workout, you go from warm up to stretching in less than 30 minutes, and get results.

3.     Remember that ANYTHING is better than nothing.  I have fallen prey to the ‘what’s the point of working out when I only have 15 minutes’ mindset.  Then I remind myself what I would tell my clients.  Any amount of activity is better than nothing.

4.     Workout during your kids’ activities.  While you likely want to watch your child’s activities from time to time, it’s also the perfect opportunity to fit in your workout.  You can swim laps during your child’s swim lesson, or go for a run during dance class.

5.     When you can’t go at it alone, make it a family affair.  Kids love to move.  From a family bike ride, to a game of chase at the park, to a dance party in your living room, enjoy being active with your kids.  You can also try out other options such as mom and kid and mom and baby fitness classes. 

Instead of feeling guilty for not being Super-Mom all the time, be proud to be a fit and healthy mom.  By taking care of yourself, even if it takes time away from your family, you’ll be a better mom, and a positive role model.

I wish you a very happy Mothers Day!

Work and life had consumed me and I was at the heaviest I had been since.. ever! I was still active, when I could be, but between working shift work, eating at odd hours of the night, having a very active four year old and trying to find time to sleep… I was beyond physically and mentally exhausted.

I joined the 21 day challenge that November thinking “ten pounds hey, Tanja says I could lose up to ten pounds in 21 days, I’d be super happy with that! I’d be happy with five!!”

So, along with the challenge I also joined up for the small group class as my thought process was now to succeed and follow this challenge through. None of this ‘up to’ business.. I was going to lose 10 lbs!

At that time I committed myself to 5 days of fitness a week. I wrote a note in my phone stating all the reasons WHY I wanted to be more fit and healthy. That note is still there and I still look at it. Two of my many reasons ‘why’ were that ‘ I wanted to be happy with myself again’ and ‘ I wanted to stay safe at work so I could come home to my son and husband.’ Pretty big ‘why’s’ I would say. Not too much to ask of myself. (Insert sarcasm here)

I started to see results almost right away!

My sleep started to improve. Let me rephrase that… I was sleeping. I had energy to get through my night shifts. I had energy to keep going!!

Ten pounds came and past. The more weight I was losing the more it drove me to work harder. I’d set realistic goal weights, work hard and hit it! My husband hugged me one day and said ‘where did you go?!’ Those were the best words I had heard in a very long time! I was running on the treadmill before a small group class and my shorts started to fall off! I ran harder… After I tightened the waist cord of course.

The last time I had measurements done at Ascend, I had lost 10 inches overall, that was about a month ago and I know there’s been more change in my body since then. I am down to 138 lbs from 162lbs. The clothes I couldn’t fit into that brought me to angry tears a few months ago, literally fell off of me when I tried them on a couple weeks ago. The tears came, but for a whole other reason. Plus they looked ridiculous as I tried to make them fit for work.. This brought more laughter than tears!!

What challenges have I set for myself next.. Well, the Vancouver Sun run 2013, did it! ‘Dirty Feet’ trail race series coming up next month in the interior. Plus a big one, the Lululemon Sea Wheeze half marathon. A challenge…mmm, yes. Do able… Absolutely!

Ascend Fitness.. When I talk about Ascend it’s more than just ‘a gym’ or class that I go to. It’s a family. Tanja, Carlene, Jane, Gordon and Chris, but it doesn’t end there, it’s also the friends that I have made there. The friends that keep you accountable for that ever so nasty 5am bootcamp alarm that wakes you from a dead sleep!!

Nothing worth having comes easy but hard work and dedication to your ‘why’s’ will always keep you pushing to your next goal.

I don’t drink a lot- but I sometimes do enjoy a drink or two on the weekends.  What I don’t like , is all the added sugar and calories in most cocktails, or artificial sweeteners in low calorie options.   I don’t want to undo all the effort I put into my workouts with a 400 calorie fruity beverage.  Wine and beer continue to be healthier choices, but come summer, I prefer other options.  Here’s my favourite (boys will enjoy it too :)

1 cranberry juice/ cocktail ice cube (of course these are made ahead of time)
1 oz gin (could use vodka too but I like the taste of gin better)
Ice
Wedge of lime
2-3 mint leaves, crushed
Water

To make the drink a bit fancier, I sometimes add a few fresh or frozen blueberries and a slice of orange.

Happy training and happy partying :)

Tanja

Ingredients:
Dressing:
Juice of 1/2 a lime
1-ish tbsp olive oil
1/2 tbsp honey
Salt and pepper to taste

Fun stuff:
A few cups mixed greens (I used spinach, Romaine and mixed greens)
1 each red and yellow pepper
1 generous handful or two green cabbage, thinly sliced
Some feta cheese, crumbled- probably 1/3 cup
1/2 can black beans
About 3/4 cup cooked quinoa
About 10 cherry tomatoes, chopped in half
Cilantro, coarsely chopped
1/2 avocado, diced (of course there’s avocado! It’s not a Tanja-recipe without it :)

Put all the ingredients into a bowl and mix mix mix!

I made enough for two of us.  We were really hungry.
Bon appetite!

-Tanja

Follow these five simple rules to enjoy your vacation and stay in great shape:

1. Remember your ‘WHY’.

Before I get into the details about keeping fit on vacation, remind yourself WHY you want to keep in shape.  Do your exercises each day because you want to take good care of yourself, and you want to be energized for the rest of the day.  Eat well because you want to fuel your body with life giving, nourishing foods.   Take care of yourself because you are worth it.

2. Devote 30 minutes a day to exercise at least 5 days a week.

30 minutes is just over 3% of the 16 waking hours of your day.  It’s a small part of your day, but the return on your investment is big. Go for a brisk walk or run to explore the local streets (if safe), or do an equipment-free workout at the beach or in your hotel room.   Simple body weight exercises include push-ups, squats, planks, lunges, and hip bridges. If you’re up for a more intense workout, include plyometric exercises such as squat jumps and Burpees.  At the end of this article I have included an equipment free workout that I did one morning in Kauai.

Commit to a workout plan before you leave so you can avoid making the ‘should I workout, or should I skip it?’ when on vacation.  Remember that you workout because you love your body, you want to take good care of your body and you’ll feel great for the rest of the day.

3. Eat like the locals.                                                                                                     

Food is a part of experiencing the culture of your vacation destination; don’t waste your calories by mindlessly snacking on a bag of Cheezies.  Experience the cuisine of the area by shopping at fresh markets, trying the local produce and tasting the area’s ‘specialties’ when dining out.  Vacationing doesn’t mean you should eat more than usual- feeling full and bloated is not a fun way to spend your holiday.  Instead, listen to your hunger cues and be mindful of what you eat.  Slow down at mealtime, and enjoy the local delicacies with gusto.

4. Mind your beverages.

If alcohol is a part of your vacation enjoyment, choose wisely.  Fruity tropical drinks such as Mai Tais and Margaritas can add 300-600 calories to your daily intake; and that’s if you limit yourself to one drink!  Beer, wine or liquor with a low calorie mixer (such as vodka and soda water) are your slimmest options at 70-150 calories a drink.

5. Play like a child.                                                                                                    

Children are naturals at playing and exploring- they rarely stop moving.  Learn from the young folk to keep active during the day. The opportunities to ‘play’ on vacation are endless.   You may play a round of golf, go snorkeling, or book a mountain bike tour. Simply swimming in the pool, walking to explore your new surroundings, or playing a game of Frisbee on the grass are fun ways to stay active.
By sticking to your workouts, and being mindful of what you eat, you can stay fit and slim while truly enjoying your vacation.

Tanja’s Hawaiian Workout

10 minute warm up run (or power walk).

I set my interval timer for 40 seconds on, 10 seconds rest.  I did each mini circuit 3 times.

Circuit 1:
1. Burpees (I attempted a burpee with a tuck jump but only lasted half a round- it was hot!)

2. In & Out + Push-up: In push up position, jump feet in toward hands, then jump feet back out to push up position.  Perform one push-up and repeat.

3. Mountain climbers: In push up position, bring one knee toward chest.  Jump and switch feet.  Think ‘floor sprints’.

Circuit 2:
1. Lunge Jumps: Get into lunge position.  Jump to switch legs and repeat.

2. In & Outs: As above but with no push ups.

3. Bicycle crunches: the old fashioned ab- burner.

Circuit 3:

1. 3 squat jumps forward, sprint back to start (and repeat)

2. Side lunges with a shuffle: Alternating right and left side.

3. Travelling plank: Push-up position.  Walk hands and feet to the right 3-4 steps, then travel to the left 3-4 steps.  Repeat.

Since beginning with Tanja and Ascend Fitness last May, I have lost over 30 pounds and my overall fitness has improved exponentially. The classes are fun and challenging, and as a result, I am highly motivated to participate regularly. From only Tanja initially, to the team of exceptional trainers she has today, all take an active interest in seeing that each and every participant achieves their goals and improves their health and lifestyle.  I am just one of countless others who have worked their way to better health with their help and guidance.

Last, and perhaps best of all, taking part in Tanja’s classes means I get to work out with many other individuals who share similar goals as I do. In so doing, I am challenged beyond how I would challenge myself, and I have met many new people who I can count as friends.

Today I have the luxury of working from home.  I sit at my dining room table with my laptop and a blank word document, ready to write an article.  Ten minutes pass.  Uninspired to write, and now a little bit bored, I head to the kitchen and poke around for something to eat.  After eating some yogurt from the container and a small handful of raisins, I return to my laptop.  As expected, the snack did not cure my writer’s block, and my daily food intake just went up by about 200 unnecessary calories.

This month at Ascend Fitness Inc., we are focusing on mindful eating.   We just started a ’30 Days of Mindful Eating’ challenge where each day we track our hunger throughout the day, and practice mindful eating at each meal.  I know first hand that eating mindfully is not always automatic, and it takes practice.

Mindful eating simply means being fully aware of the food you are eating and eating for the right reasons.  Mindful eating means portioning your food onto your dinner plate, sitting down and enjoying each bite of food.  Chewing slowly, taking your time, being aware of the textures, are all good practices of mindful eating.   If you are busy, and hurry through your meal so you can get back to work or another activity you can still eat ‘mindfully’.   As long as you portioned out your meal are aware of what you ate, you can count it as mindful eating.

Mindless eating, on the other hand, is eating for reasons other than fueling your body and satisfying hunger.  Everyday, we are presented with endless opportunities to eat.  Our pantries and cupboards are stocked; the grocery store or coffee shop may offer samples; there may be leftovers from your kid’s dinner.

If you eat pretty well, exercise, are not losing weight (or perhaps you are even gaining weight) and are not sure why, mindless eating could be the culprit.  A lick of peanut butter when making your kid’s lunch or a small handful of chocolate chips may not seem like much, but it all adds up.  Like most things in life worth doing, eliminating mindless eating takes work.   Below are five steps to stop mindless eating:

1. Keep a food journal.  Record absolutely everything that goes into your mouth.  Even if it’s just two Smarties that managed to find their way to your lips (those sneaky Smarties!), write it down.  As insignificant as a small morsel of food may be, tracking it creates awareness of the food you eat.

2. Plan each meal ahead of time.  Don’t leave anything to chance.  Plan absolutely each meal and snack that day.  If you’re going to be out for the afternoon, plan where you’ll be going for lunch and what you’re going to order.

3. Make sure that everything and anything you eat is from your own plate or bowl.  This is a simple way to eliminate ‘opportunity eating’- eating just because food is in front of you.   This also means you’ll say good bye to taking a few handfuls of chips from the bowl on the coffee table or eating appies straight from the tray.  Instead, you are forced to portion out a serving on a plate so you’re aware of how much you are consuming.

4.  Eat according to the clock and your hunger.  Waiting too long to eat makes sticking to an eating plan very difficult.  Eat before you become grumpy, light headed, or cannot focus to eat.  At the same time, if you are used to going all day without eating and you don’t get hungry, eat according to the clock.  Your body will soon become accustomed to eating frequently and start showing signs of hunger.

5.  Build a support network.  Having support may be the most important step in combatting mindless eating.  Check in with a coach, or accountability partner on a regular basis to keep you heading in the right direction.

Like any new skill, resisting mindless eating takes persistence and practice.  In the words of our dietician Sharon Fast: “Remember that progress, not perfection is what’s important”.

Find yourself on vacation?  Lucky you.  You have all the time in the world… but you probably don’t want to spend all your time working out.

Here’s a ‘quick and dirty’ full body blast that you can do anywhere, anytime.  Two of the exercises uses dumbbells, but if you don’t have them, you can easily do without.  Maybe not easily… but you know what I mean.  Keith and I did this workout in the gym at Harrison Hot Springs.

**Please note that the video was taken just after I complete the workout.  I tried my best to do everything with proper form but I only had so much left in the tank!

Warm up 10 minutes (we did treadmill intervals)
8 exercises 50 seconds on/ 10 seconds off.
1 minute rest.
Complete 2-3 rounds.
Sweat baby!

1. 3 Squat Pulses + Tuck Jump (easier: Squats/ or Jumps but no tuck)
2. Divebomber Push-ups (easier: Knee/Toe/Box Push-ups)
3. Lunge Kick + Jump Switch (easier: Step to switch- no jump)
4. Travel + In/Outs (easier: No travel/ Mountain climbers instead of Tuck Jump)
5. Lateral Lunge + Tuck Jump (easier: No jump)
6. Weighted Burpee + Press (easier: Regular burpee or squats)
7. Push-up + Row + Mountain Climbers (easier: Knees for push-up)
8. Single leg extensions + hip raise (easier: Keep knees bent)