Sherry’s 30 Day Challenge!

I’m here to give you tools to help you grow but I can only do so stepping up myself! I am conditioning myself for success everyday! I’m here to “sherr” with you my experience and you are more then welcome to explore with me and see what works for you! As of April 1st I am going to take on the challenge of being a vegan for 30 days, that means….. no milk no dairy no meat of any sort, yes that includes seafood. Yikes!! I’m nervous even typing this!!

The reason for this experiment is to see my energy level. I am driven to live in peak state everyday! I’ve done it before for a few months but it wasn’t healthy. I wasn’t eating regularly, this time I’m doing it right. So, I will ask, who’s in for the challenge??? Remember it starts April 1st so you have time to squeeze in a steak…. RUTH’S CHRIS here I come!!!

– Sherry

Is P90X Effective?

Every now and then when I train clients on the side, I get this question. And the answer is YES.

And now you’re probably wondering, how can you be so sure? Well for one, I know of two individuals who have successfully used this program and have shed pounds, gained lean muscle and sexy tonage.

The other reason I know this is because as a trainer it’s my job to keep up to par with the latest and greatest in the fitness industry, and I’ve been following P90X since it first came out.

The reason it works is because P90X uses what is called muscle confusion. This is when you are constantly mixing up different workouts, so that you aren’t constantly doing the same exercises (like one is sometimes seen doing at the gym). P90X keeps in mind that after about a month, the body hits a plateau and refuses to lose anymore weight unless you begin to do something different…it’s kind of like that quote, “Insanity is when you keep doing the same thing expecting different results”. So thank you P90X for putting that one out there!

Another reason P90X works is because of the nutrition program it offers alongside its workouts. So on that note, I will say that in order to achieve the results you REALLY want, you must follow both the nutritional guide and workout guide. If you just do one over the other, you guessed it, your half assing it;)

If you’re already fit, and are wondering, “Will P90X take me to a whole new level?”, the answer is also YES. Because P90X offers a unique program of weights, cardio, stretching and plyometric training it provides athletes with all of the elements necessary to excel. And thus, strength, flexibility, agility and endurance are all highly valued athletic skills that are developed using P90X.

That being said. This is probably the only product I would ever purchase from an infomercial. But hey, this is just my opinion.

Any questions, feel free to contact me!

– Sonya

Are You Getting Enough Vitamin D???

So it’s my first blog post and one would think that the ideas are overflowing and the thoughts are just bubbling.
Hmph. Quite the contrary. Blogging on nutrition is such an open door that I have been in analysis paralysis mode for the past..oh, not hours, but days.

Where do I start? My natural inclination is to talk about nutritional cleansing and benefits of it seeing as how that’s the kind of coaching I provide on a daily basis through Detox Divas, my business that uses Isagenix products to assist people in getting healthy.

However, after making lists, shortening the lists, scratching the lists and then re-writing the list from which I would create another list, this is what I realized. I am gripped with fear not because I have nothing to say. It’s because I fear that I might come across as… God forbid, a nutrition expert?! OH NO!

So to that, my friends, I offer you my sworn blogment. I promise to provide information that I have found useful about topics that I think will interest you. Some topics – well I will have quite openly strong views on them. Others, well just call me your friendly web-hourood aggregator.

Okay, let’s get to it. Vitamin D. Went to my family doctor the other day after a friend’s insistence on checking my D levels given that, oh, most of us are low on this “of the moment” vitamin. Shocking. I am low. Started researching to find out what exactly Vitamin D is. First stop – wikipedia (where else?http://en.wikipedia.org/wiki/Vitamin_D)
I found out that the sunshine vitamin, the one a lot of us North Americans are low on, is actually Vitamin D3.

The media is also quite interested in the topic are also covering the Vitamin D deficiency issue frequently. Here is a recent CBC report:
http://www.cbc.ca/canada/montreal/story/2010/03/05/mcgill-vitamind-study.html

Health Canada has chimed in as well http://www.hc-sc.gc.ca/fn-an/nutrition/vitamin/vita-d-eng.php

Apparently north of Boston the exposure to the sun (fifteen minutes is enough) isn’t strong enough to properly absorb D3 in the winter months even on a sunny day. Darn.

The other question is how much of it to take. Now this is where information is on such a broad spectrum that I haven’t been able to find a definitive answer. I have been taking 2000IU a day but that’s based on my doctor’s recommendation. The nets say anything from 1000 IU to 4000 IU. Lots of folks use dairy products and other such Vitamin D fortified products as well to get their D on. I don’t think it’s enough though.

For vegetarians like myself who need this – guess what – there’s a vegan plant based option by a company called Vitamin Code. I had to order this off a health food store online because this version is hard to find in Canada. The reason I was looking for one is because most Vitamin D tabs are a derivative of sheep’s wool. The idea of fuzzy sheep’s wool in a tab.. um, not feeling it.

So, the next time you are at your family doctor for a bloodtest, make sure to specifically ask to be checked. Hey, with summer coming up, let’s cross our fingers that we can get it the natural way!

– Bhargavi

It’s Time To Get Those Results Ladies!

“The actions you consistently take create the results of your life. Change your consistent actions and you’ll change your life” – Anthony Robbins.

So beautifully put, and yet so true. If you have been an individual of action at the gym, then kudos to you, that’s the first step in the right direction. However, it is now time to take those basic consistent actions and turn them into a whirlwind of results that you’ve been wishing, wanting,  and waiting for.

I was at the gym the other day, and for the past two years, I haven’t been running as much as I like (usually I like running long distances and for a long period of time – and over time I just became ‘one of those’ runners that does the same thing over and over again – yes I know, I committed a cardinal sin to all personal training guide books out there). But this time around I went to the gym with a new game plan, I went with a goal. I went with an end result in mind. See, I’ve been reading a lot of Tony Robbins lately and I think I’ve got to a point in my life where I want to see more than what I have already. So I’ve challenged myself, not only at the gym, but in all other facets of my life as well….but back to the gym.

I’ve always been toned (I’m not tooting my own horn here, trust me, far from it!), but it’s just not enough for me anymore. As I said, I want more. So back to my challenge…. I challenged myself to run 4.5 miles in 30 minutes. And can I tell you that it was one of the best workouts I have ever had to this day. And the reason it was so enjoyable is because I had an end goal to attain and I wasn’t going to let myself down,  so throughout my run I continuously kept pushing myself, and towards the end I pushed myself past exhaustion. Needless to say, I didn’t accomplish 4.5 miles, but did however finish a solid 4.3, which I’m pretty happy with for now.

So the point of this article, and the reason I wrote it, is because the next morning I woke up feeling amazing, you know that incredible tight feeling you feel the next day? You’re muscles feel intact, you feel slim and toned all over? I had that, and in ways in which I hadn’t felt in a while. And so I’m here to say, push yourself. Push yourself past your plateau, push yourself so that you can change your consistent actions, so that they can become even better, more improved actions, that will continuously change your life, and will give you promising results.

– Sonya Gill

Also a featured author for gymtechnik.com – The webs leading Online Workout and Fitness Tracking Service

Happpy Thanksgiving!

There are only three times of the year that I love, but HATE the morning after:

1) Superbowl Sunday

2) Thanksgiving

3) Christmas

Now “Why???” is probably the first thing you asked, but if you’re a health nut like me, then you know what I’m talking about – food, food, and more food! I swear, I ran on the treadmill this morning as if I was training for a triathalon! I can’t even begin to tell you how much I ate, all I know is there was alot of carbs, alot of fat (and not the good kind either!), and alot of red wine! However, I must admit that I had a GREAT time this year…it’s a great time to have everyone get together, to share stories and heartfelt laughter.

Dinner At Mom and Dad's House

Dinner At My Girlfriends Place

Here are a few pics of the dinners I attended this past weekend.

 

 

 

 

Hope your Thanksgiving was as mouthwatering as mine:)

– Sonya

P.S. NOT looking forward to Christmas dinner!

Do You Suffer From Exercise Addiction?

This is actually a serious topic, not one to laugh or joke about either. I use to suffer from this, a couple of friends of mine use to suffer from this as well. Men and women around the world who are constantly exposed to pictures of beautiful bodies, or societal pressures of having the ‘perfect body’ will most likely suffer from….Exercise Addiction.

Now if you have just embarked on a ‘better you’ lifestyle, have started to eat healthier, maybe even decided to go on a diet, and have also began going to the gym, be very careful that you don’t fall into any one of the following warning signs of exercise addiction:

Seven Warning Signs of Exercise Addiction

1. Always working out alone, isolated from others.
2. Always following the same rigid exercise pattern.
3. Exercising for more than two hours daily, repeatedly.
4. Fixation on weight loss or calories burned.
5. Exercising when sick or injured.
6. Exercising to the point of pain and beyond.
7. Skipping work, class, or social plans for workouts.

If you feel that these signs describe you, or a friend of yours, you may need to take a break from the gym.

Experts say that if you are at the gym 7 days a week, and doing more than 90 minutes of cardio or weight training each day, you may need to take at least a month break from the gym. This will not only allow for your body to recover, but will allow for your muscles to recuperate and your mind to rest. If you feel that by not going to the gym you will begin to gain weight, this may be the onset of an eating disorder, and you may want to seek professional help.

If you have any questions or concerns, please don’t hesitate to contact myself – Sonya – at theyoungandsassy@gmail.com

 

– Sonya

This article was also featured on Gym Technik – Mobile Fitness Tracking

Sonya is a Featured Author on Gym Technik, where she writes about nutrition and workout advice.

Morning Breakfast Ideas

So I usually always get the question from my clients I train, “what do I eat first thing in the morning?”…well first and foremost, I need to remind each and every single one of you ladies out there, PLEASE DON’T EVER SKIP BREAKFAST! It’s fuel for your mind and body, and you need it like your car needs gas. So if you don’t like eating first thing in the morning, we need to change that (slowly of course;)).

So, here are a few ideas of what you can eat first thing in the morning, to get your day off to a good start:

– A cup of green tea and a handful of almonds, for those of you that can’t handle eating bigger meals.

– A cup of coffee (with non-fat milk, little or no sugar) and a bran muffin, or a fibre muffin

– High fibre cereal

– Oatmeal with trail mix

– Cottage Cheese mixed with fresh fruit and trail mix (almonds, cashews etc.)

– An apple and a protein shake mixed with half a cup of OJ and half a cup of water

– Breakfast shake mixed with fruit, non fat frozen yogurt, protein powder and half a cup of high fibre juice

– Egg white Omlette

– One piece of whole wheat toast with Egg White Omlette

– and if you’re on the go, and you literally had no time to make anything, then grab something small from Tim Horton’s or Mcdonalds like their Fruit and Yogurt Parfait or a low fat muffin, or a twelve grain bagel with low fat cream cheese (easy on the cream cheese of course!)

Hope this helps, and if you ever have any questions, please don’t hesitate to contact myself at theyoungandsassy@gmail.com

– Sonya

Do you have PMS Symptoms?

Don’t you just hate that time of month!? You’re cravings are out of control, you feel beyond bloated, you’re tired all the time, lack motivation to do anything let alone getting to the gym…it’s one of the most tedious things about being a woman…that time of month.

If you are one of those women that suffer from PMS, I’m here to fill you in on what you can eat, and what you should do during that time of month to stave you off of bloating, cravings and everything else that accompanies being a woman during that one unfortunate week.

Here are some healthy tips in the meantime:

Eat small frequent meals: This is the best way to keep your blood sugar stable and avoid cravings. Make sure you’re eating at least 5 meals throughout the day, if you crave sugar, have some fruit, if you crave a saltier snack, have some almonds, just TRY to stay away from chocolate and chips!

Stick with complex carbohydrates: Opt for whole grains, whole wheat pasta, whole wheat, or 12 grain bread, brown rice, yams etc. You get the idea.

Avoid salt for the last few days before your period: This can help reduce bloating and fluid retention. And you’ll feel less likely to grab those “fat jeans” from your closet;)

Avoid caffeine and alcohol: These can interfere with a good night’s rest as well as affect your mood and appetite. The last thing you want to be doing a day or two before your period is tossing and turning in bed, aren’t you already irritated enough!?

Take a calcium and vitamin D supplement: Centrum High Potency works wonders for me, it may do the same for you, just consult with your doctor before hand.

Drink plenty of fluids. Often, women with PMS avoid drinking a lot of water because water retention is such a common PMS symptom. But drinking plenty of water may actually help reduce premenstrual bloating.

Relax and get moving. Staying physically active can help reduce PMS symptoms. Not only does exercise burn even more calories (considering when you’re on your period you naturally burn 200-500 additional calories), but it’s a natural stress-reducer and mood enhancer.

Happy PMS’ing!

For my early risers

The thought of waking up first thing in the morning the night before is a breeze, but the actual process of waking up first thing in the morning, when all you want to do is hit snooze on the alarm clock, is just trecherous sometimes!

However, after about 3 months now of waking up 5:30 every morning, and getting into my gym clothes, and getting my butt to the gym, I have to say that I have never been so productive.

The earlier my day starts, the more I get accomplished, the more productive I become and the better night’s sleep I get, but one thing to keep in mind here though is you need to make it a habit in order to keep up with early morning rising – consistently.

Also, it was once said by Robin Sharma, that the worlds most successful people are early risers, they get in their workouts, a good healthy breakfast, and sometimes even meditate and then off they go to face the world. Another great question to keep in mind is, do you want your day to control you, or do YOU want to control your day? Think about it;)

– Sonya

5 Hunger Suppressants

Don’t worry, I’m not going to teach you how to starve yourself – you can visit another site for that:p

BUT, I do have VERY good news for those of you that are trying to eat your last meal by 7, but find yourself still hungry before going to bed. Or for those of you that are still hungry after breakfast or lunch. Here I have for you, tried, tested and true methods to suppress your hunger – naturally:) Let me know how it goes!

1) Apples:

Apples are a GREAT source of fibre, and studies have actually shown that you can actually eat an apple before going to bed, and it won’t turn into fat. That’s because 80% of an apple is actually digested while you sleep, yes there is sugar in an apple, but there is also TONS of fibre in an apple, like I said, which aids your body while sleeping, or even during the day if your trying to hold yourself down just before lunch or dinner.

2) Flaxseeds

Flaxseeds contain a great fatty acid that our bodies need on a regular basis. And flaxseeds have been known to make you feel fuller faster…Also, the benefits of flax seeds are numerous and include constipation relief, clearing up acne, smooth skin, they assist in building muscle and burning fat, they’re good for heart health and they might even help with depression and arthritis

You don’t need too many, just half a handful mixed with some almonds…and speaking of which..

3) Almonds

Almonds are another great source of a natural fat. Yes, they are fatty, but they are a GOOD fat. Your body requires this fat to function. Not only that, but you’ll find that a handful of almonds will hold you down for more than just an hour;)

4) Coffee

No matter what anyone tells you, coffee is actually just as good for you as it is bad for you. First off, its a natural hunger suppressant. Second, it acts as a diaretic. Third, it wakes you up! That’s all you need to know…I’m not even going to get into why it’s not good for you;)

5) And finally…WATER

Enough said.

 

– Sonya