Ask the Trainer: What's your stance of the Paleo/Primal diet?

First things first, what is the Paleo diet?

Well (in my own words) the Paleo diet can best be described as eating what our ancestors ate, naturally grown and produced fish, veggies, fruits, eggs, meats and lentils. It is void of any refined and processed foods like pasta, bread, dairy and of course the junks (chips, chocolate, booze). The food mustn't come from big box agriculture producers and must be organic. It promises to help reduce ailments ranging from acne to heart disease and cancer as well as cause it's followers to lose excess weight from reduced exposure to "fat retaining" toxins in the food.

At first when I was asked this I had no idea what they were talking about, the concept sounded vaguely familiar but that's about it. The reason the concept sounded so familiar to me is because this diet has been popular for a very long time. I remember my high school science teacher (who was admittedly a big hippy) teaching several classes on this topic. She even convinced a class of sophomores to try her healthy chocolate made of smushed beans (um, yuck!).

Also Dr. Gillian McKeith of the UK`s ``You Are What You Eat`` TV show has been touting the benefits of this type of diet for sometime now.

In my humble opinion this is the perfect way to eat. I also am a firm believer in healing through nutrition, I`ve done it myself after years of painful skin rashes. I believe we are slowly poisoning our bodies with all of the chemical concoctions pumped into our food sources and that this is a leading (and underestimated) factor in most major chronic illnesses and the general feeling of unwell experienced by millions.

But realistically we all know Pobody`s Nerfect.

It is in my humble opinion that it would be next to impossible for the average family to uphold these eating habits for long. As I sit here I can see my Mother's huge vegetable garden just full of wonderful fresh produce. But I live in Canada. In 4 months there will be nothing left but rotting organic matter covered in snow, at that point if we wished for produce grown in a natural fashion we would have to pay a huge premium (if we could find it at all).

My overall view on this topic? If I had the resources I would jump into this lifestyle headfirst! But until I do I will simply try and keep to healthy foods that are affordable, and if the carrots that make it onto my plate aren't organic, so be  it. Is anyone out there following this plan?

The Importance of a Goal

I won't lie, I have had some serious lack of motivation in this heat. Prior to the Spartan Race I was killing it in the gym at least 3 times per week because I knew if I didn't I would be destroyed by that course. Now that all I have is my own narcissism to keep me moving I find my motivation faltering. And it sucks. Lets face facts here, I would love to look in the mirror and think "Hot Damn!" but there are a million and one reasons why it gets thrown to the back of my priorities list (except of course every morning when I look into the mirror getting ready).

The fact of the matter is I am breaking my own cardinal rule when training clients, you must have something to be accountable for, to shoot for, to train towards... In short you must have a goal or your resolve will flounder. As mine is now.

For those of you struggling I dare you to try this, find a race or a charity run. Maybe join a soccer team with the goal of not missing a single game or take those kickboxing lessons you've always wanted. Pick something you've always wanted to do, or maybe something you never thought you could. Pick something and begin training for it. Don't slack. Don't make excuses. Do your best, seriously your best. I promise there is nothing that feels as good in this world as accomplishing something and knowing you put every tear, every bit of blood and sweat possible into your effort and seeing yourself surpass your expectations.

Once you accomplish your goal pick a new one. That's what I'm on the hunt for.

Any suggestions?

Take Out Fake Out: Chicken Burger

So Rob had a hankering for burger the other night and I had already defrosted some chicken breasts for dinner. I decided this was a perfect opportunity for experimentation. I consider it a supreme success.

Chicken Burger and Fries a la Grill



Prep: 15 mins

Cook: 30 mins
Serves: 2 (4 burgers and 2 sides of potatoes)

Ingredients:

2 Big chicken breasts

2 large potatoes (or 4 smaller ones)

Chili Powder to taste

Salt and Pepper to taste

2 Tablespoons of Olive Oil

Light Mayo

Lettuce

Chicken:

Take both chicken breasts and cut them so that both sides will have roughly the same amount of weight (note: this does not mean you're cutting it in half). Place chicken pieces between parchment paper and pound until spread. Add 1 Tablespoon of oil and salt and pepper into a bowl, add chicken and mix. Grill roughly 10-15 mins per side (or until done) at 450* on the top rack. Place on bun with mayo and lettuce.

"Fries":

Cut potatoes into wedges (tip: cut into thick medallions then cut each medallion into 3 or 4 strips) add 1 tablespoon of oil, salt and pepper to taste and a palm full of chili powder into a bowl and mix. Add potatoes and stir until coated. Place potatoes onto aluminum foil and wrap into a package. Cook for roughly 30mins at 450*.

This meal is totally satisfying when you're craving a junkie chicken burger and far FAR better for you.

Rated: 4/5

Goal COMPLETE!

Hello Readers,

My apologies for not posting for some time now, but I have been a busy little beaver. As it is I am mostly writing this because I have been harassed into it by someone who I suspect would like a shout out ;)

So this past Sunday was the Spartan Race. I spent my time on the drive up to Ottawa split between soothing Chickadee and fretting. There was an incident with a disheveled corner store/diner who were rude as all hell when I asked to use the bathroom, even though I promised to buy something. So for the record if your going to Chelsea Camp Ground and need to stop for a bathroom break please make sure you do it in their bushes, trust me, they said you could :) Moving on...

So the race itself was huge, there were thousands of people. I even saw one man with a 70lb weighted backpack and an air regulator to make it HARDER to breath! Ha! The race began with a run up a ski hill and then through the woods. The woods were full of MUCK in which I immediately lost my shoe and was christened as the first of our group to become irreparably muddy. Luckily my shoe was rescued by one of my Spartan buddies and was able to fulfill its mission.

After mountain number one came the first bit of barbed wire, scary and slightly difficult and resulted in every inch of my being being covered in mud. One of our group suggested we should tuck our shirts in to avoid mud in the undies..... well... lets just say when your belly down in mud that comes up to your neck it doesn't matter what gets tucked where.

Next came mountain number 2 on which we had to carry a tire up and down. Up was seriously slippery. Somewhere during that trek we decided to sit and rest, we ended up sitting in poison ivy! (I'm still hoping there was enough mud to stop the toxins from hitting skin.) After that was barbed wire round two... a MUCH longer run and infinitely more muddy. That is where I got my first "injury".

                                                                         Nice, isnt it? :)

Next came woods run number two which involved a LOT more mud and making a fool of myself several times including when I wiped out with my bucket of water in a most spectacular, soaked myself with water and sat waist deep in water muck kind of way. Then came the rope.... the stupid ridiculous hard to climb, was too short to reach without tons of help rope. Thanks to other Spartans who lifted me above their heads I was able to get it. So I helped them in return and we carried on. Pretty soon we came upon a stream, so of course we hoped in and layed down in it to try and wash some of the encrusted mud off. It didn't really work but man did it feel good to cool down! I can honestly say it was the first time I had ever bathed in a stream, but it wasn't going to be the last.

Finally came the evil mother of all mountains, this sucker was at least 45 degrees (I'm thinking more) and never seemed to end! The walk down was even worse, just as steep and I kept banging my toes against my shoes (which hurts a lot more than you would think).  Then we had to carry some bricks, throw a javelin (*snicker* I proved I WAS in fact a girl) and wade through swamp and through sewer tunnels. I nearly quit at the tunnels because small, dark, water filled spaces aren't how I roll, but my Ninja buddy was behind me and insisting. So onward I pushed. Then over the water on little PVC pipes we went. EEK! But I managed to stay on, something I did not think I could accomplish. Finally we lifted bricks on pulley and jumped over fire and Voila! We were now Spartans!

(Please note the clean people already showered, or did the race shirtless)



I am so glad my Spartan-Ninja crossbreed friend Nolan decided to peer pressure me into this race, it was the third hardest thing I have ever done (next to having a baby and getting my black belts) and it was definitely rewarding! I simply can't wait to do it again.

-Michelle the Spartan Ninja.

The Importance of Rest

Welcome back!

So this Sunday is the Spartan Race and I am frantically trying to make up for lost time (not that I haven't been working out, I just never feel completely prepared for the unknown). The problem is I have some serious muscle soreness from a workout I taught on Saturday, we did a little bit (I stress the word little) of Capoiera  and I am still hurting on Tuesday! I did kickboxing today and pushed it as much as the 30+ degree weather would allow and plan on doing a run tomorrow and possibly the next day as well, but we shall see what fate has in store.

During this workout my Spartan in Arms Ninja Nolan informed me that she planned on resting from Thursday on in preparation. Smart girl that Ninja Nolan. Resting before an event is an important way to perform to the best of your abilities. 48 hours is sufficient for most events but some sports require up to 5 days of rest before hand, and this is only for part time athletes! People who compete intensely require detailed training schedules that allow their muscular strength the peak at just the right moment and then be maintained during the competition season with an "off" season after. In addition to your usual required rest days (at least 24 hours once a week) it is wise to take a rest week from time to time to allow your body to fully recuperate from the punishment you give it (if your 'punishment' is aquasize, tai chi or yoga disregard my previous statement). I would say have a rest week once every 3 months or so, perhaps this would be a good opportunity to focus on nutrition? If you are consistently feeling run down and have looked at your nutrition and sleep patterns but see no major problems it's time for a rest week. Likewise if you get getting small pulls and strains.

Some trainers say that resting is just as important as working out, I am among them. Make sure you're being kind to that wonderful body of yours, you need it after all!

Scallop Spaghetti

In all honesty I'm pretty sure I stole this recipe from a friend some time back, but I'm sure he won't mind me sharing. This is one of the simplest, delicious and leanest meals I make.

Scallop Spaghetti

Rating: 4/5

Ingredients

1/2 Bag of Frozen Baby Scallops

1 Can Diced Tomatoes

1 tsp Chopped Garlic

1 Tbsp Olive Oil

1 Package Fortified White Spaghetti Noodles

Method: Heat up the oil in a frying pan and set your noodle water to boil. Add garlic to oil and immediately add frozen scallops. Cook until scallops become opaque. Add entire can of tomatoes and reduce heat to a gentle simmer. Cook pasta according to directions on package. Add pasta to tomato scallop sauce and salt and pepper to taste.

My thoughts: I honestly am not a big fan of either tomatoes or scallops (at least I wasn't) but this meal is so perfectly balanced and delicious I couldn't help but love it, it's also so simple to make and very affordable. I chose to use white pasta as making it with whole wheat gives it a gritty texture and it's meant to be light, I use a fibre fortified pasta to keep the nutrient content up.

Sorry guys!

Man have I been busy this week, with the Spartan Race coming up next Sunday I have been seriously upping my game. I've done a major kickboxing class, run with the dog, a workout DVD that simply destroyed my ability to lift my arms above my waist and today I did a little bit of CORE class. I can see a HUGE difference in my body too, I have muscles reappearing where they used to be. I also have more muscles than I used to in my arms (I think from carrying the baby). I will try to be a diligent little ninja and keep the posts coming this week. I have a delicious recipe I will be posting later tonight that all of you seafood lovers will really like! Next week I will also be posting week 6 of The Masterpiece.

Stay tuned!