My fave exercise from Urban Warrior tonight-on video!

I'm going to post these darn videos despite the fact I might get in shit tomorrow from any of you recognizable in it. Tonight we couldn't use the stairs so I kept all 8 Urban Warriors in the room with me (insert diabolical laugh). We started with 5 exercises - 1 minute each two times around.

Then we moved to 2 sets of Tabata. In one of the tabata sets we did the exercise in the vid. I call it the fire hydrant mountain climber with glute ham raise. Any body got any other suggestions for a name, PLEASE help me. I like this exercise because it's hitting your core (especially the obliques when you really lift the knee out), the shoulders and scapular stabilizers and the glute when you really push the heel into the ceiling with the foot flexed. Plus it's just plain hard after you do at least 20 each side. BTW turn down the volume on your computer before you play this. I'm kind of loud and the quality sucks. Yes I shot it on my crackberry!



Urban Warrior is definitely a progressive program. In fact, Suzanne asked me tonight if it's gotten harder over last year. I think it's just different. I've gotten really inspired by metabolic exercises and am so set on making cardio equipment obsolete. And any Urban Warrior will tell you, don't expect it to ever get easy. Leah was a newbie tonight and made it through! Training should never get easy. There's always ways to make it progressive.

One funny quote from tonight:

"This class is like sex that lasts a long time. You just stop being self conscious about making funny noises." Then I said, "No it's like sex that lasts too long. You want it to finish already."

After all that nastiness was over with we did a wicked core circuit (NO CRUNCHES!) and some very focused back/scapular stabilizer work. Then, of course finished with some myofascial release and lights out for stretching with some nice tunes.

And I was sooooo happy to see Jamie back from her long stint of volunteer work in Mali. She's going to share her pictures and I'll put a post up about the work she's doing to try to transform a community there. I was blown away by the fact she brought me a gift back from her travels, a beautiful necklace from Timbuktu. Excuse me!!! But how many times in our life do we get a handmade thoughtful gift from Timbuktu.

The video is of Jamie being Jamie. (OMG she's going to KILL me for posting this)



Thank you Jamie and thanks to the universe for today.

BTW Azeema is April success story of the month. Check it.

Jane

Junk-food addiction may change brain

"When U.S. researchers offered rats high-calorie foods such as bacon, sausage, cake and chocolate on top of their healthier but less appetizing chow, the animals overconsumed calories, quickly gained weight and continued to overeat — even when they knew they'd receive an unpleasant electric shock."

CBC News March 29, 2010

We know giant food companies want us to spend as much money as possible on their stuff so they make it taste as good as possible. Whether it be loaded be bads fats, sugar or salt, many processed foods are designed to get us hooked hopefully for life. There's so much money to be made off of making people overweight.

But could these companies that make crap food be as evil as tobacco companies? Do they need their products to come with warning labels about their addictive properties and warnings about known health impacts? I think so.

"The scientists also found decreased levels of a specific dopamine receptor -- a brain chemical that allows a feeling of reward -- in overweight rats, as has been reported in humans addicted to drugs, the article said." Reuters

Maybe instead of rotting teeth or cancerous lungs, we need warning labels with pictures of lumps of fat around our hearts or a picture of a diabetic stabbing their leg with a needle or maybe even pictures of cancerous tumors of the colon.

Maybe the printed warnings could be "this product has the same addictive properties as heroin".

"These data are, as far as we know, the strongest support for the idea that overeating of palatable food can become habitual in the same manner and through the same mechanisms as consumption of drugs of abuse," said study co-author Paul Kenny, a neurobiologist at the Scripps Research Institute in Jupiter, Fla." Read more

Please do not use this as a reason to explain away a lack of control when it comes to overeating crap food. Ultimately, we've got to take responsibility for ourselves and not blame the man for everything.

Are you a dogger or a pusher when it comes to working out

Generally, I've found that people tend to be either a pusher or a dogger when they work out. Total oversimplification but over the years it's rare I've met someone completely balanced in terms of how they approach working out. Often times, I work on helping people find a balance between the two work out types and also help them know when to push and when to pull back a bit. Our work out type can really depend on the day. Some days we really need to dig deep and push ourselves and other days, it's time to chill a bit and focus on restoration.

WHICH ONE ARE YOU?

Definition of dogger:



Someone who needs to be strongly encouraged to challenge themselves physically. If they had their choice they would be doing hatha yoga and would keep doing remedial pilates mat work if they knew it would give them the same benefit as heart thumping full body strength work and conditioning. They haven't quite yet gotten addicted to the feeling that full effort provides their mind and body and soul. In the long run, doggers might complain about a lack of results and tend to pack it in because they get discouraged about the change they aren't seeing in their bodies.

Definition of pusher:



Someone who loves what it feels like to sweat, loves feeling their heart thumping in their chest and will sacrifice form and technique in order to achieve this work out buzz. They need help learning how to become more body aware and move more precisely. Pushers are more likely to get injured because they aren't necessarily tuning into their bodies. Pushers are also more likely to get into an over training situation and ignore their bodies cues when they are run down or sick. Time off working out is more a result of being forced to take time off due to progressive sickness that just won't go away or injuries that are ignored and get progressively worse.

When I get to know a client better, I will let them know where I think they fit in a very compassionate way of course. My goal in working with people is to find balance. When we work towards balance in our bodies that includes the right amount of effort and frequency in training, the right amount of food, enough sleep and generally looking for vitality, an

ALCHEMY



happens where things just start to click and results flow easily without what feels like too much effort.

It's magic.

Jane Clapp

Urbanfitt

Fad Diet comparison chart by Zonya

One of my clients told me about Zonya Foco, a woman who seems really successful in helping people let go of dieting as a means for weight loss. Like we all didn't know that already yet people can't stop their compulsion to look for the perfect diet for 'their bodies'.

It's so simple it hurts sometimes when people come to me perplexed about their issues with weight loss. This doesn't stop at work. People who I know who are having a hard time losing weight talk to me too. If I followed everyone around for a day it would become so obvious why the surperfluous weight was sticking around.

The solution isn't in another diet or a trendy cleanse. ARgh!!

I visited Zonya Foco's website. She's got it going on and has loads of resources on her site.

But what I loved most is what I'm writing about today.
She's put together a chart comparing popular/fad diets (i.e. all the diets that aren't working in the long term) and goes through the pros and cons.
It's under the health section of her site.

My favourite expression is "weight loss isn't rocket science". There's no secret about weight loss you need to go on a mining expedition to find. Smart eating is pretty simple. So Zonya is yet another resource to get you off of extreme diets and eating behaviours.

Jane Clapp
Urbanfitt

Karma bit my ass in Bang's kettlebell class

Yesterday I taught Urban Warrior Team Training with some extra Tabata and made jokes about people being able to pick a Victoria's Kitchen food item from the freezer (kind of like a tickle trunk at the dentist) if they felt nauseous during class. Twisted, yes. The last thing they are thinking about is food. But a small apology for their discomfort.

So had a bit of a crazy morning and had a few minutes to grab an americano from the Common 1071 College (best coffee shop in T.O. by the way. When I walked in at noon it was packed. A dude was playing a mandolin in a corner, uber cool music playing and totally interesting people and with the type of gritty ambience that makes Toronto my personal utopia) and then headed down to Bang Fitness for my first full kettlebell workout. I should know better than to grab a coffee before a workout but I also knew it would give me a bit of a jolt for a super hard sweat plus I was already well hydrated.

The class was scheduled for 45 minutes so I knew, like my 45 minute Tabata class, it would be fast and dirty.
Over the last 6 years, kettlebells have become much more mainstream and part of my job in serving my clients is trying stuff out so I can have an educated opinion about something they might be interested in adding to their programs. Also, if I really like something I'm going to get certified in it and bring it into my bag of tricks. And I try stuff out on my body first before recommended anything/anyone (naturopaths, physios, functional chiros, different types of yoga, new spinning programs etc etc).

I picked up the smallest kettlebell available (12 kilos 26.4 lbs). The instructor at Bang was great and the people who were clearly regulars were killing me (with laughter) during much of the class. We did 3 sets of 5 exercises, 1 minute each 3 times around. About 10 minutes before we were done, the nausea started setting in and I kind of just laughed about it and sucked it up. I knew how good I was going to feel when it was over. The movements are very full body of course. There was a lot of overhead pressing to kick the metabolism into high gear. The instructor also included a little plyometric work (split squat jumps). The people there were clearly well conditioned and strong. The 4 other women there were clearly stronger than the average woman. And true enough, the class was a great reset on my attitude and made me feel like I was going to fly the rest of the day. Even later in the afternoon, I went for a big grocery shop and found myself smiling at everyone (cookoo!).

So what do I think? I'm likely going to keep pursuing kettlebell training for me (probably find someone to do some private training with me) and might even look into a certification down the road. It fits into my efficient training philosophy. It was everything I had hoped it would be and I'm ready to start ramping up my own training. For my better conditioned clients with good structural balance and few injuries, I would totally recommend kettlebell work as a supplement to their strength work. And it's great for people that have gotten off the long steady state cardio thing of the 90s and really want to push themselves.

BUT Kettlebell classes are not the right place for people new to kettlebell training to start. Before people even think about picking up a kettlebell, they should be doing loads of training to improve mobility, address RSIs or other injuries, fix structural balance issues and develop strong neural pathways to muscles that have become amnesic due to inactivity, desk work and improper movement patterns. The kettlebell training pros out there might disagree with me I know but I've been helping a lot of people with shoulder injuries or a history of shoulder injuries and trying to get their scapular stabilizers working and get some good TVA strength. Lifting heavy weight overhead, a movement common in kettlebell training, is not a great place to start in terms of building upper body strength. Kettlebell training is not the place to start for people with poor body awareness and obvious postural issues. And many of the movements involve bilateral work (i.e. squats) and anyone starting out training should be including loads of unilateral strength especially if they've had any lower body issues that could have led to compensations on one side of the body.

Patty Scott, an Agatsu-certified kettlebell instructor, stresses the importance of getting personal instruction when it comes to using kettlebells. "With the popularity of kettlebells, a lot of people are learning the basics from DVDs and YouTube. I cringe at some of the instruction given on websites, even though the instructions come from extremely well-respected and certified kettlebell trainers," she warns. Scott, who was an experienced fitness professional and trainer long before she tried kettlebells, uses herself as an example. "When I first started using kettlebells, I sustained some nasty bumps and bruises. I cannot imagine what would happen to a person with less experience!"

Here's a vid showing some typical kettlebell movements.



Like any trendy fitness tool, some trainers are not using kettlebells the way they were designed to be used. This video below is the perfect example of what happens to fashionable tools. This is just wrong.


Hope this info helps! And BTW I'm not suffering today. Just a little aware I did some hard work yesterday. I can walk.

Jane Clapp
Urbanfitt

Every MILF deserves a FILF

A couple years ago I started designing t-shirts that said F.I.L.F. on the front to match the M.I.L.F. t-shirts I was thinking about. Turns out I wasn't the only one thinking we needed to find an acronym for hot daddies out there.

Erica Ehm at Yummy Mummy Club defines M.I.L.F. as Modern, Inspired, Lifemaker, Freakin' multi-taking babes. I'm not talking about that. I'm talking the real deal definition of M.I.L.F. and I admit I've never been afraid to be a little crass. It's in my jeans.

First M.I.L.F. was in the urban dictionary and F.I.L.F. is now in the urban dictionary. If you don't know what M.I.L.F. or F.I.L.F. stands for you need to get your head in the gutter and think a little bit harder. Mother I'd like to f*&% and father I'd like to f&%$. Ooh so racy of me isn't it ;) But the truth is that anyone can have their MOJO going on at any age and it doesn't mean you have to be skinny with a six pack. It's more about vitality and feeling pretty darn good with what God gave you.



Dealio is that the boys sometimes lag behind the women when it comes to getting fit after becoming a dad. If you think I'm wrong PLEASE add a comment below. I love controversy.

Here are some of favourite FILFs. What about you? Let's objectify some dudes. We've got a lot of catching up to do.








We squeeze the babies out and then have to work really hard to get our bodies back as the saying goes. But the daddies don't have any body to get back because they didn't have to be baby ovens for 9 months. The same level of motivation for getting fit and strong isn't there. Am I right or am I right?

I've worked with many post natal clients who end up looking better than before they had their babies. But about about their baby daddies you ask? Well herein lies the issue. EVERY MILF DESERVES A FILF. Seems men can get away with being less fit especially after becoming daddies and women live with constant pressure from the media and all over to try look like they never had a baby. Not fair I say!

If there are any boys reading this out there, you need to get your acts together and make sure you keep up with your MILF baby mamas and lose your bellies. I've seen this exact scenario happen many times:

Woman comes in and starts paying attention to herself after having a baby. Could be immediately after or a couple years after. She starts feeling good about herself, starts losing weight, dropping sizes, getting her MOJO back, getting her hair styled up and gets her spark back. But the man doesn't step up. Sex life isn't where it could be at. Guy isn't grooming the way he used to. Doesn't update his hair style or clothes and doesn't get his MOJO back the way she has. This is a recipe for disaster fellas. You know that little belly you've been ignoring, the baby fat you grew when you became a dad. Well she honestly doesn't love it but she doesn't want to nag you about anything else because she knows you're tired of hearing how you're not measuring up or how you have to change this or that. She's really thinking, 'Oh well. What can I do?". Can't have it all. He's good with the kids and he won't ever stray etc etc. This is called settling.

If you're with a MILF you better step yourself up to FILF status and start getting your MOJO back. A MILF and a FILF together are dynamite. A MILF attached to a dude without it going on isn't going to get as happy as she could be. The good thing is that dudes get fit faster and drop weight faster than women do. Our bodies want to hang onto fat. You have fewer excuses than us.

And if you're wondering, my MILF clients often eventually drag their men into the studio and once they start working with me, they never look back. Same could go for anyone anywhere he decides to start taking care of themselves. Just stop thinking about it and start feeling good about being naked again. Not saying it's easy. Life is busy but if Barack and Michelle can do it with their schedules then????



Jane Clapp
Founder
Urbanfitt

TGIF - HIghlights from my week

Cutest thing (apart from my daughter of course) I saw this week. Oliver, Laurel's pooch hanging at the studio and tackling some pretty heavy weights today.



Funniest thing I heard this week:

My friend's five year old son who came by for a visit to the studio.

"Mommy divorce isn't good. It's expensive"

Coolest image I saw this week by Juanita Eyre, contemporary photography taken from her motherhood series:



Best idea I had all week:

Treat my Victoria's Kitchen freezer like my tickle trunk at the dentist. Anyone who gets nauseous from Tabata gets to pick a food item from the freezer. Twisted yet apologetic at the same time.



Best class I taught this week:

Urban Warrior Team Training when everyone carried the dumbbells up and down the stairs. See post below under 'shedding'.

Most feel good moment this week:

Showed up in one of my clients dreams and processed dream's meaning in session! Now I'm so pervasive people are dreaming about me ;)

Best first step this week:

Contacting St. John's Ambulance to see if Maggie can become a legit therapy dog so she can share some love with sick people. Orientation date is in June. Go Maggie!

Happiest moment this week:

When my commercial landlord told me they were going to help me out with something we were working on and that I'll get real signage on the building after 4 years of being here! Yay!

A Fitness Pro's Scoop on CYKL and Real Ryder Bikes

I just came home from my school mama night out that included a cycle class at CYKL (located at 68 Bathurst) and a glass of vino and some chuckles. I've really been wanting to try out the new bikes that CYKL uses called Real Ryder bikes.

These new bikes kind of blow the traditional Johnny G spin bike out of the water. I started teaching spin classes after getting certified through the Johnny G Spin program about 10 years ago. I've used different bikes while teaching at what used to be Level Five Fitness, Totum Life Science, Quad and Diesel. I used to be a spin freak and even got right back to teaching 7 weeks after a home birth. I used to own a carbon fibre bike and would get through feature length films while spinning at home. I haven't taught spin in a couple years but I've spent enough time teaching and riding to be able to form an educated opinion.

The class at CYKL made me want to teach again because the Real Ryder bikes open up so many opportunities to get people spinning properly with better body awareness, a more honest pedal stroke, proper weight distribution on the bike and a decent amount of tension instead of the silly no tension RPM of the 90s that only wear joints out and do nothing for strength.

Here's a demo of what the Real Ryder bike looks like.



What I look for in a spin class is ambience, good music, personal attention, and attention to form and technique and generally letting individuality come out through a personalized teaching style. The original Johnny G Spin program was deeply based on a philosophy of what matters to me in a spin class. Maybe I'm dating myself!

CYKL is a beautiful space and at night it's not hard to get street parking. First class is free! The sound system is great. The room ventilation is great. The owners/staff are extremely friendly, provide towels, extra bike shoes, gel seats. The online sign up system is unparalleled as compared to other spin/cycle gyms. You can even book the exact bike you want while reserving your spot online. Loved it as soon as I walked in.

The only thing I would suggest is that like in any great group class environment, the instructor should be taking opportunities to personally correct form and technique and try to connect with each participant which means getting off the bike for a lot of the class. What makes a spin/cycle gym really take off is the environment the instructors create. Everyone likes a different style of instruction for different reasons. What's going to make CYKL fly are the instructors more than anything. Spin became popular because of the buzz you feel after brought on my great music, intense work and the synergy in the room everyone contributes.

Someone new to spin might need a little more explanation and guidance than in a class with a stable bike. I liked how the bike felt on my body. I felt my obliques in the turns and could see how I could work on my upper body alignment. It isn't exactly the same feeling as being on the road but it's more integrative than traditional spin bikes. I'm sure it takes a few classes to get the feel of the bikes. The Real Ryder bikes require more coaching than regular bikes and beginners need hands on help to get the feel of how to move with the bike. Real Ryder instructors need to be very specific in terms of what muscles to use for turns, hand positioning for turns and how to get the core involved to stabilize the bike. If you're not using the right muscles to stabilize the bike, you will know right away because the bike is going to wobble like crazy.

The Real Ryder bikes do not have a certification that goes along with them yet like Johnny G did when he first started out. The instructors get a binder but no class time. If Real Ryder can create a philosophy that includes not only great bikes but also an overall culture that is associated with their brand the way Johnny G did, then I think they're onto something great with these bikes.

Thanks to CYKL for a great intro to their special spot and the next generation of spinning/cycle fit.



Jane Clapp
Founder
Urbanfitt

It's Spring - Time to shed crap we don't need

Spring is a fantastic time to let go of what we don't need like Maggie shedding her winter coat. Will it ever stop?!!! Thanks to Jennifer for the Furminator.

As a celebration of the new season, I wanted to refocus my Urban Warrior Team Training peeps on their weight loss or weight maintenance goals.

You're definitely going to think I'm good but also evil. I sure can be a pain. I made everyone pick a dumbbell that was the amount of weight they were trying to lose or the weight they have lost and got them to do six sets of five flight stairs with the dumbbell in hand. For the people without weight loss goals, they still had to carry a dumbbell.

Shedding what we don't need sure makes life easier. Whether it be extra fat tissue, old thought patterns, or junk in our homes> OMG have you caught an episode of Hoarders?. That'll make you get rid of crap in your house!

Even Maggie needs to shed not only hair but also a little winter weight. We've starting our fast runs down to Trinity Bellwoods and back and she's lost some of her get up and go this winter. She started caking out when we were making our way back up Manning.

If you have weight you're trying to lose, next time you're at the gym try running or climbing stairs with the amount of weight you want to drop and see how much extra effort it takes to lug around superfluous poundage. It might just be the kick in the pants you need. And if you've recently lost weight, try it too with the amount of weight you've lost so you can appreciate how much easier you've made your everyday life by letting something go you didn't need.

Urban Warrior Team Training and tank give away on Foxy Burd

Visit foxyburd.blogspot.com to enter the contest to win 3 Urban Warrior Team Training Sessions valued at $105 and a "I Heart to Sweat" tank valued at $15.

Do it! Now! Be the ultimate Urban Warrior.

Friends with Benefits

Got your attention?

Exercise classes or going for a run with a friend will make you feel better than working out alone, according to new research published in the Royal Society journal Biology Letters.

When we exercise, happiness' hormones called endorphins are released by the body giving us a natural high', a feeling of elation. To find out if this hormone release is affected by working out in a group, a team of scientists from the University of Oxford measured endorphin production in a group of rowers, both when they exercised alone and when they trained together as a team.

Endorphins help to reduce the feeling of pain and Emma Cohen and her team carried out a pain threshold test before and after the exercise sessions as a way of measuring how much endorphins had been produced.

Their results showed participants to have a significantly higher tolerance to pain after exercising in a group than they did after exercising alone, suggesting that their group workouts led to a greater production of feel good endorphins.

See full article

When people get their friends to join a class or come to a training session with them at Urbanfitt, I know they secretly take pleasure in showing how hard they've been working and can't wait for the reports of soreness the next day. Not everyone needs a workout buddy to get a workout high. But most of us know people we would love to help in their efforts to feel better, look better or even live with less chronic pain. These referrals have been keeping Urbanfitt going and growing.

Word of mouth has been the foundation of my biz the last four years. I always try to make sure I thank people personally for referrals but I also want to find a way to share some fitness love back with those giving me a helping hand.

PERSONAL TRAINING FRIENDS WITH BENEFITS
Refer a friend and if they purchase a personal training package of 10 sessions, then you get a gift certificate for $95. Seriously.

URBAN WARRIOR TEAM TRAINING FRIENDS WITH BENEFITS
Refer a friend and if they sign up for an Urban Warrior package you get a gift certificate for $25

TABATA FRIENDS WITH BENEFITS
Refer a friend and you get a gift certificate for $20

DROP IN CLASS FRIENDS WITH BENEFITS
If you refer a friend, you get a gift certificate for $15

If you ever want to bring a friend along to a personal training session, no problemo. Just give me a head's up. Let's have some fun together.
Or if one of your friends wants to try an Urban Warrior Team Training session, let me know. Let's both work on getting their butts in shape.

Stay posted for my free Urban Warrior try out sessions. A total freebie valued at $35 for anyone and you can invite your friends.

I'll take care of you because I know my future lies in the good will of my community and fantastic clients. And if you are a friend of Urbanfitt, you deserve some benefits.

Don't even think about touching my java

This is my favourite coffee cup. Everyone should have a favourite mug. One of my joys in life is to wake up, turn on CBC radio, put the kettle on, prepare my french press coffee, hear the kettle boil and pour the water over the divine coffee grounds. Then I add a little whole milk and a teaspoon of organic raw sugar, pour the coffee on top of that, sit down and read the Globe and Mail online and take my first sip of java. It's a beautiful ritual that brings me much joy and pleasure.



But is this something we should all be giving up in order to reach a higher level of health? Is caffeine the devil everyone makes it out to be? The reality is that we all react differently to stimulants. As a general rule, I stay away from any caffeine after noon and would never down a coffee in the evening (except for last Friday night and of course I didn't sleep well at all!)

Some key things to consider in your caffeine consumption are:

Can you fall asleep and stay asleep
Most people should stay away from caffeine after noon
If you consume more than 3 cups of a caffeinated beverage per day, you could experience bone loss
People at risk for osteoporosis should be particularly careful about caffeine intake
If you suffer from depression it might be worth talking to your doctor about the caffeine depression link
Caffeine drinks like Red Bull etc. are the devil in my books because the levels of caffeine are so extreme- be careful



According to the Mayo Clinic:

"There's no research that shows a direct link between caffeine and depression. However, caffeine and depression may be linked indirectly for people who are more sensitive to the effects of caffeine — a mild stimulant — than are others. In such individuals, a possible connection between caffeine and depression may merit trying a few changes.

Caffeine and depression may be linked to sleep. Caffeine can make it more difficult to fall asleep and stay asleep. A lack of sleep can worsen depression. If you have trouble sleeping, don't drink caffeinated beverages late in the day. Some people need to limit caffeine consumption to the morning, or quit drinking caffeinated beverages altogether to avoid sleep problems.
Stopping abruptly can worsen depression if you regularly consume caffeine. Quitting caffeine can also cause other signs and symptoms such as headaches, fatigue and irritability.
If you have depression, you may consider limiting or avoiding caffeine to see if it helps improve your mood. To lessen these withdrawal effects, gradually reduce the amount of caffeine you consume."

Then we've got the school of thought in naturopathic medicine:

"After prolonged "caffeinism," your body enters a state of adrenal exhaustion. Your caffeine consumption has simply pushed your adrenal glands so much that they've burned out. Ralph T. Golan, ND, describes this unfortunate state in his book, Herbal Defense: "Caffeine forces your glands to secrete when they don't have much left to give, and they have to keep digging deeper and deeper, making you more and more tired over time. And over the years, it takes more and more coffee to get the same result. Some people reach the point of drinking half a dozen or more cups of coffee to get the same result and it's barely keeping them awake. That's severe adrenal depletion."

The Hidden Dangers of Caffeine

If I was seeing a trusted naturopath who was dealing with getting my health on track and he or she told me to get off caffeine, I would. However, I would ween myself over a period of a week. But this would be because it was clear that caffeine was having a negative impact on me. Not out of some type of penance.

I always have people ask me, should I cut out caffeine? I'm not an extremist when it comes to health. I'm way more interested in constant steady moderation. Obviously too much of anything isn't a good idea. Many people put themselves on self prescribed "going off" diets like going off sugar, wheat, yeast, bread, caffeine etc. When in reality most people just need to learn how to stay in a constant state of moderation never overdoing anything or going from extremes in lifestyles and instead find a happy middle ground that can be maintained in the long run. Staying off the extremes of good and bad behaviour means that lifestyle interventions are less likely to be extreme to get our bodies back into their happy place.

So I'm not giving up my java and instead limiting it. A little of it brings me an exponential amount of pleasure.

Single leg romanian deadlift - a sure fire hit for the glute medius

I have a bit of an obsession with getting people's glute medius firing. All too often, people come in to see me complaining of undiagnosed knee ache. I don't diagnose them because I'm not qualified. I can guess at the root cause of what's up and if they refuse to get diagnosed, I do my best to improve their structural balance.

Just last week, one of my clients went in for treatment for knee pain with one of the go to guys at Athlete's Care. We've been working on her butt strength already. Sure enough her left glute medius wasn't firing and was inhibited. A shy bum needing a little accupuncture and stimulation.

I'm not saying the root cause of knee issues are the glutes. I'm just saying that poor glute medius strength can cause a lot of problems for us gals since the Q-angle from our hips to knees is more extreme than in the boys. Damn anatomical flaw designed to accommodate babies' heads through our pelvis.

"Women are more prone to several sports injuries than men based simply on biomechanical differences. One such difference is a wider pelvis in women then men. Many sports medicine experts have linked a wider pelvis to a larger "Q" (Quadriceps ) Angle - the angle at which the femur (upper leg bone) meets the tibia (lower leg bone)."
The Q-Angle and Injuries in Women Athletes

One of fave glute medius exercises in the single leg dead left as above. When someone nails it, the glute medius on the standing leg get's lit on fire and the core feels more integrated because to fire the glute medius, one has to fire up the transversus abdominus (TVA) or the hips will rotate open and the glute will remain asleep. And on top of that, you'll notice in the picture that the shoulder blade stabilizers have to engage or the weight of the dumbbell will pull the shoulder forward.

So all in all, I love this above exercise because it just gets the whole core integrated and working as a team. And let's remember that the core isn't the stomach. It's everything except the arms, legs and head.

Give it a got and let me know if you have any questions. If you pick the appropriate weight you should fatigue within 12 reps. Aim for 2-3 sets of 10-12 reps per leg. Don't be afraid to pick a challenging weight as long as you can integrate the whole body into the movement and don't lose a nice long spine and upper body alignment.

And thanks to Anna in the pics. I'm obsessed with her fantastic physique since she came to me 60 pounds heavier and now has ripped muscles. She's over forty, two kids and is in better shape than she's been in since her early 20s.

Maggie helps me follow my bliss

Every weekend I look forward to something very very simple. Whether I'm with my daughter or alone, I take Maggie to High Park and smile. You can't help but smile or chuckle when you see Maggie run like a crazy pooch doing laps around a park. She's in utter bliss and as a result, I'm in bliss watching her. I love watching other people's reactions to her. She's constantly running up to people like she's known them her whole life. A love slut at heart, she needs a pat from everyone she approaches and most of the time she gets its.

I adopted her a year ago from a home where she was neglected, depressed, overweight and far from her bliss. This last year with her has proven to be healing for us both in many ways. She is now in top shape as witnessed in her running spurts, happy as all hell and totally in touch with her dog-stacy.

I just dropped my mama off at the airport and planned a walk in High Park afterwards. It kind of softened the blow. I'm from the West Coast, like really west, Vancouver Island. Living in the big smoke without immediately family around, I can sometimes feel the distance between me and other people with my DNA. Owning a biz and house alone, and being a mama is awesome. I thank my lucky stars. It just poops me out a bit sometimes and I've found that restoration is an extremely important part of my self-care. Taking care of myself isn't just about working out. Doing things that fill my spirit are equally if not, more important.

On my way back from the airport I was listening to a Deepak CD about happiness. He talks about finding our own personal bliss by being present and connecting with our true selves. And he says it much better than I ever could. High Park with Maggie is an activity and a place where I can connect with myself, soak up a little nature, smile and say hello to fellow humans albeit strangers and leave feeling like all is good in my world.

Take a look at this video and you'll see why Maggie the Therapy Dog, could make anyone smile.

Reporting back after ball and chain boot camp

Just finished teaching my first ball and chain boot camp. One of my missions was to help my female clients by showing their men how freakin' hard they work while they are here.
We don't use pink dumbells or do leg lifts or take it easy AT ALL.

As we started with our usual climbing of the five flights of stairs, Jason asked Helgi "What did I do to you?". He felt like he was in the dog house for being tortured today.

After 8 full flights of full out stair climbing we came back to the room for two sets of the Tabata method.

1st set- Burpies alternating with squat jumps.
2nd set- Flared push ups with firehydrants.

Totally satisfying for me to see Dave dripping sweat on the floor.

Then we moved to assisted pistol squats 3 sets of 12 each leg alternated with partner assisted tricep dips (holding each others legs) 3 sets of 12.

Right about this time we were ready for a little electrolyte cocktail brought to us by Isagenix in the form of Want More Energy. Some of us were feeling a little whoozy.

Next up came the pull ups, the women stood back and watched how their men did. Again Jason asked Helgi, "What do I get if I do one pull up? What about 2 or 3 three?" We of course killed ourselves laughing.

If was so awesome to see the dudes cheer on their women. Daniel won the prize for best cheerleader. "Baby you look so strong," he kept saying. The men encouraged theirs women with little pats on the butt here and there. It was even more satisfying for me to watch how well conditioned these fantastic women are.

We finished with a core circuit:
Renegade rows 2 sets of 12 each side
Planks elbows on ball with elbow circles 2 sets 8 each way
Stability ball knee pikes or full body pikes.
Stability ball planks with toe taps.

Then we tenderized the grissle in IT Bands and quads, backs etc. with the physio roller and finished with some myofascial stretches.

It was so great to be around such solid couples. It's clear I know SQUAT about love but I think I created a great class so that everyone was left feeling challenged.

Thanks to everyone who tried it out! Hope you all have time for a nap today ;)

Jane

AGO the Kiss - keep it on the down low

We were lucky enough to get a personal tour of the AGO yesterday from one of my very gracious and amazing clients. We got the inside scoop behind the AGO philosophy and got lead to a room in the contemporary area that I never would have found without our guide, Paul.

He had told me about the Kiss by Tino Sehgal before we started the tour. As we entered the gallery, the two people creating a moving human sculpture were crawling along the floor in a seductive engagement (can't call it dance: see below).

The Toronto Star is one of the only publications that I've been able to find that has written about it. Anyone see anything else, let me know.

Murray Whyte, Visual Arts Critic from the Toronto Star wrote:

"Even for those involved, it's hard to say just what Kiss is, exactly. Don't call it performance art, Sehgal says: Defying that tradition, he prohibits it from being photographed. No record exists – even the gallery's ownership is an oral contract. He demands the only thing left behind is the trace memory in the viewer's mind.

While it appears gently spontaneous, it's tightly planned. "Every single movement is choreographed," Henderson said. But don't call it dance (Sehgal doesn't). "There's no duration to the work – it's all day, every day. No dance is like that," she says. "It's like we're the raw material necessary to make the piece."

Even for those involved, it's hard to say just what Kiss is, exactly. Don't call it performance art, Sehgal says: Defying that tradition, he prohibits it from being photographed. No record exists – even the gallery's ownership is an oral contract. He demands the only thing left behind is the trace memory in the viewer's mind.

While it appears gently spontaneous, it's tightly planned. "Every single movement is choreographed," Henderson said. But don't call it dance (Sehgal doesn't). "There's no duration to the work – it's all day, every day. No dance is like that," she says. "It's like we're the raw material necessary to make the piece."

The AGO isn't allowed to write about it, promote it, take pictures of it or post any print material about it anywhere in the gallery. There is no separation in terms of ropes or staging and every so often one of the people in the Kiss will make direct eye contact with someone watching.

Here's an article in W Magazine all about Tino Sehgal
. He just had some work run at the Guggenheim Museum January to March. He's sounds like a pretty interesting dude who believes "there's too much stuff in the world" and refuses to travel by plane anywhere.

I've never seen anything like the Kiss at any gallery. The AGO is really something else I tell ya. I'm no art history major but being there makes me want to grab a giant art history encyclopedia and learn about the artists and their work room by room. What does this have to do with fitness and sweat? Nothing but I'm interested in much than just being a gym bunny with a nice bum.

Ciao,
Jane

The more you resist change the more you suffer

Just sharing a personal realization with all of you and one that applies to any area of our lives that needs to be exposed to the light. If we ignore what our bodies need, there's always a price to pay. The longer we ignore our bodies, the bigger the price. If we ignore what we need on an emotional or spiritual level, then our lessons get harder and harder until we finally make the internal/external changes that need to happen. Often times, the physical and emotional/spiritual changes go hand in hand. A shift in one area makes the other area shift.

I became interested in change management back in my corporate days when I worked on a corporate change management program with Molson. And now I'm constantly involved in change management and transformation at work all day.
And personally, I've experienced endings and beginnings. In fact, I have a tattoo on my belly that means life and rebirth. Sometimes change means letting go of something to allow for change (the death of something) to allow space for something new.

This death can mean a letting go of something we once thought important (a change in priorities). Given that most people don't feel they have enough time to exercise, this is especially true for people who need to let go of something in order to find time to make themselves a priority.

Change can be a little painful. Transformation in life takes energy, and a little discomfort sometimes. So for all my friends out there who are trying to make change and feel like they keep getting sucked back into old patterns or for those of us who have people around us who aren't helping us (even a mama who keeps trying to feed us and we comply to keep the peace), here's a poem a new friend of mine sent me.


The Journey

One day you finally knew what you had to do, and began,
though the voices around you kept shouting their bad advice --
though the whole house began to tremble and you felt the old tug at your ankles.
"Mend my life!"each voice cried.
But you didn't stop.
You knew what you had to do, though the wind pried with its stiff fingers at the very foundations, though their melancholy was terrible.
It was already late enough, and a wild night, and the road full of fallen branches and stones.
But little by little, as you left their voices behind, the stars began to burn through the sheets of clouds, and there was a new voice which you slowly recognized as your own, that kept you company as you strode deeper and deeper into the world, determined to do the only thing you could do -- determined to save the only life you could save.

~ Mary Oliver ~

The IT Factor: If you don't have "Itt" get "Itt"

One of my friends over at Foxyburd.blogspot.com, a great fitness blogger and amazing connector of like minded people reminded me that it's ok to repeat myself.

A few years ago I blogged about the "It" Factor. Either you've got it or you don't. What is the IT Factor anyhoo?

It has nothing to do with the size of your jeans, your age, your social status, your external accomplishments, the value of your home, the car you drive or the amount of money in your bank.

The IT factor is all about our relationship with ourselves. Do we really like who we are? Do we feel good about who we are, what we stand for? Are we taking care of ourselves? Giving ourselves what we need? Feeding ourselves what our bodies need? Do we stick around in shitty relationships or do we try to change them or get out? Are we problem solving or sitting in shit for too long?

Do you feel vital, alive, inspired?

I met with a client yesterday who is looking to get IT back. Her daughter is leaving home this summer. It's hard. She wants to get IT back before the heavy blow of an empty nest arrives in a few months.

The IT factor is the same as MOJO to me. Do you have it going on? Do you feel sexy? You don't have to be skinny to feel sexy. You just have to feel vital to feel sexy. One of the best things to get IT is to get moving and sweating. It's so simple it's scary. Feeling vital and getting IT has everything to do with connecting with your body. Albeit getting on a treadmill is better than not doing anything at all. But doing things that make you connect with your body and tune in to how your body moves, to light that spark in your spirit that ignites your MOJO and gets IT going.

I've been offering Urban Warrior for several years now. I've toyed with calling it boot camp or workshop or whatever tries to communicate what I'm trying to do with people.

It's more than a boot camp. It's far more specialized than a general boot camp that beats the body up with squats, lunges and push ups. I know each of my clients' bodies and understand each person's particular challenges. It's more than circuit training like a revved up Curves program. Urban Warrior is a way for people to make their bodies smarter, more tuned in, stronger, better aligned and generally light that spark we all need to get the IT factor going.

Inspired by one of my clients, Suzanne Cheriton at Red Eye Media, I have decided to shift away from getting lumped in with generic boot camps and to communicate what we're really doing... drum roll please.

Urban Warrior: Intelligent Team Training.

You can come get your ITT back at Urbanfitt. Next round of Urban Warrior ITT is starting end of this month.
Check out the schedule.

Life is so much better when you have ITT going on.

Jane Clapp
Urbanfitt

Food Inc.: Must see for anyone trying to live mindfully

As planned, I watched Food Inc. upon my return from the land of gluttony. I really can't believe it's been out for so long and it's taken me until this week to watch it. I tend to be a 'filmy' type of person, not an film aficionado but definitely an area of culture I enjoy exploring.

I've tried to be relatively aware of the issues around eating meat and admit I'm not careful enough when it comes to choosing ethically raised meat, poultry or fish. I used to hang with some hard core PETA folks and attended an event in Toronto a couple years ago. Even shook hands with Ingrid Newkirk. That event didn't impact me the way Food Inc. did.


What got me about Food Inc. was:

1) It showed how large food corporations treat their labour force like disposable pieces of meat. Years ago I worked at a trade union just out of business school. Then began my education regarding the mistreatment of the marginalized population by greedy corporations. Part of my homework while working there was to read Upton Sinclair's "The Jungle".

The Jungle is a 1906 novel written by author and journalist Upton Sinclair. Sinclair wrote this novel to highlight the plight of the working class and to remove from obscurity the corruption of the American meatpacking industry during the early-20th century. The novel depicts in harsh tones the poverty, absence of social programs, unpleasant living and working conditions, and hopelessness prevalent among the working class, which is contrasted with the deeply-rooted corruption on the part of those in power.

Food Inc. shows how we have reverted back to how things were 100 years ago. PETA doesn't impact everyone because it keeps the human angle out of their arguments. Food Inc. shows how people are also being treated like disposable resources by huge corporations in a time when we shouldn't be letting illegal immigrants and disadvantaged people be abused. We should know better but the risk of being deported keeps people quiet.

2) Food Inc. also shows how 90% of our food supply is controlled by handful or corporations. It shows how deep their pockets are and how willing they are to sue anyone who threatens their profits or ability to control farmers. Scary stuff given we have almost no food reserves in the world. We are relying on precarious food sources at best that are driven share price, not a conscience. And let's face it, corporations often have the conscience of a sociopath.

3) I will never consciously eat meat that isn't grown locally again. I will not knowingly feed my daughter meat from sources that are as disgusting as the ones shown in Food Inc. I'd rather not eat meat at all.

4) Michael Pollan is a hero and crusader for us and our planet. Food Inc. allows any of his followers to connect with him on another level. I love how they very clearly show how cheap food is mainly less healthy and that income levels create barriers to good nutrition. Michael Pollan is also an advocate for the poor in that food policy has to change in order to tackle the health issues our current food system is creating.

So in short, Food Inc. does a great job advocating for animals, humans, the planet, farmers who are getting screwed, workers who are getting abused and will give that extra push to eat even more mindfully than we might be already.


Here's a link to the Food Inc. getting involved page. Simple stuff anyone can do.

And link to trailer.

Ciao for now brown cow.
Jane

Doubly hard plank on stability balls AKA the testicular plank

I was doing this double plank on two ball exercise yesterday with a client who needs more of a challenge in his plank without actually bearing all of his weight on his hands. So he's been mastering this exercise for the last couple weeks. We were having a good chuckle yesterday in session (he was still working hard of course) and he came up with the perfect name for it.

THE TESTICULAR PLANK.

I take what I do very seriously but I don't take life too seriously, at least I try to find the moments where I can lighten up.

I've searched the net for a demo of this exercise and there's nothing. So above is a picture of a what I mean but with two separate balls instead.
I wonder if people just aren't doing this anywhere. Let me know if you are and have seen it around!
Given this is an advanced core exercise, don't try it unless you've already mastered a plank with your elbows on one ball. If that's getting easy, then you can advance to a plank with each elbow on it's own ball.

The way I describe getting stable on the ball is like squeezing cleavage together. Make sure the balls are pressing tightly against one another and make fists. And then when you get super stable and confident, you can start doing tiny chest flies separating the balls. This can really load the lower back so take 'er easy until you're sure your core muscles can support a neutral spine as you add movement. Also, be careful adding a fly movement if you have any shoulder injuries. Make sure you keep your shoulder blades down your back and keep the neck relaxed. Keep the spine in neutral and don't go concave in the chest. Then you'll get the full benefit of this exercise.

Reporting back after Dr. JJ hooked me up

Dr. JJ and I started shooting the poop whilst he inserted a needle into my arm. Thank goodness I spent all the time in hospital years ago getting poked with needles. I was able to keep my cool as he gingerly inserted the IV needle and then hooked me up with a bag of vitamins designed to help me with stress and boost my immune system.

Within 10 seconds I could taste the vitamin B. Some people can taste vitamin B while it's being hooked up and some can't. Dr. JJ and my hypothesis is that perhaps I really needed a good dose of it and I was deficient. Wouldn't be the first time and won't be the last time.

We chatted about loads of stuff, business, health, the Little Italy hood. And during our hour long meeting I walked away knowing that this naturopathic doc, healer, researcher and human being moves through life with a tonne of integrity. He's been doing lots of amazing stuff with Mother Risk at Sick Kids, working with women during IVF and treats his patients with authenticity and compassion.

In terms of the IV treatment, I've never had a meeting while hooked up but it got me thinking about the possibility of doing it again in the future. I felt really energized and made sure I had a good lunch. I worked out a couple hours later with four sets of Tabata and felt great.

A client this afternoon told me I looked really great, that I had a sparkle in my eye. It definitely could be the IV treatment. But it could also be the fact I met with another practitioner who is genuinely committed to helping people and doesn't put on a persona to get patients. And when it comes to our health and fitness, trust is an essential component of improvement.

Thanks Dr. JJ!
You can find him at his clinic:
Liberty Health, 360 College Street, Suite 301 (416)591.1123
askdrjj.com

Here's a little bit more about him:
Dr. Jean-Jacques Dugoua, or Dr. JJ, as he is affectionately known, is a Doctor of Naturopathic Medicine (ND), the Director of the Liberty Clinic and a PhD candidate at the University of Toronto. He is also a researcher at Sick Kids Hospital (Toronto) and a published author.
"I practice science-based medicine, rely on holistic wisdom from the past and use natural treatments for disease", say Dr. JJ.
Dr. JJ combines naturopathic medicine, clinical nutrition, evidence-based medicine, acupuncture, homoeopathy, detoxification, mesotherapy and intravenous (IV) therapies in his treatments. He has worked with patients suffering from chronic disease, including HIV/AIDS, cancer, arthritis, chronic fatigue, fibromyalgia, diabetes, multiple chemical sensitivities, chronic pain, gastrointestinal disease and heart disease. He practices preventative medicine where patients are given treatment plans and health strategies to optimize their health."

Going for IV therapy today with Dr. JJ

Dr. JJ (naturopathic Dr. researcher and speaker) walked into my studio a couple weeks ago to introduce himself and his practice. We are 3 blocks away from each and have never met. I checked out his website and was totally blown away by what he is doing, and the number of different things he's involved in. He graciously offered an IV therapy treatment today and I said yes of course. I've had one two years ago and it made me feel fantastic and really helped me get past a point where I was totally run down.

This is what Dr. JJ has to say about IV therapy:

"IVs go right to the source as they bypass all the inadequacies and malfunctions inside the body to work on the problems fast. It represents by far the most streamlined method for treating nutritional shortcomings. Ideal for people who cannot swallow pills or have a compromised digestive tract.
Nutritional IV Therapies hydrate the body and detoxify liver and lymphatic system, thereby causing you to feel better faster while helping the body to work more efficiently.
IV therapies typically consist of a healthy, safe dose of natural vitamins, amino acids and minerals delivered directly into the patientÕs circulatory system. IV therapies are used in the treatment and prevention of cancer, arthritis, chronic fatigue, colds and flu."

I'm going to go check out his practice and get hooked up today with some feel good vitamins. I will report back about the experience and let you know what his areas of specialty are. So far I'm totally impressed with the depth of his knowledge and his passion for holistic medicine.

Off for an IV treatment. Just another day in the life of a fitness freak.

Back from the land of gluttony

Just returned from Niagara Falls and am so happy to return to the land of normal portion sizes at restaurants, at least the ones I tend to frequent. Today we had lunch at Rain Forest Cafe and my mom and I shared a wrapped and a salad. I was stuffed. My daughter finished half of her kids' plate and I don't make her finish more when she says she's full.

At the end of winter when people tend to be a little heavier, we stayed at a water park hotel. Pasty white people with extra weight on them around me for two days has got me thinking about our views on gluttony. I felt a little disheartened by the fact that is was rare to see people at a healthy body weight. The norm was people who were either overweight or obese. Where are we going with this?

In one camp we've got the emotional eating argument, that people are driven to overeat to stuff emotions or as another form of addiction or OCD.

"Gluttony is an emotional escape, a sign something is eating us."
Peter De Vries

In the other camp we've got people who believe our drive to eat is based on genetic programming. Given that during human history, there's has generally been scarce rather than abundant food, we are driven to eat as much as possible when it is available.
"Gluttony is a gift of evolution. In the struggle for survival with other animals, human beings have always had two severe disadvantages: feeble bodies and simple digestions. These restrict our cycle of energy production by limiting the range of food sources we can absorb. Big meals are a form of natural compensation, stoking our energy generators with ample fuel. That is why we evolved ways of exciting appetite: ours is the only species which dresses food to make it more appealing to the palate. Our bodies, moreover, are designed to make the most of our excesses by storing the benefits as fat. On average, the body of a normal, healthy person in the developed world contains relatively more fat tissue than that of a penguin or a polar bear."

Gobble up: gluttony is the gift of civilisation: The human body is designed to make the most of our excesses
by Felipe Fernandez-Armesto

Fascinating article by the way. Really.

Then we've got the bible driven folks:

"Physical appetites are an analogy of our ability to control ourselves. If we are unable to control our eating habits, we are probably also unable to control other habits, such as those of the mind (lust, covetousness, anger) and unable to keep our mouths from gossip or strife. We are not to let our appetites control us, but we are to have control over our appetites"

Regardless where our universal drive towards gluttony comes from, the solution is essentially the same. Mindfulness.

"Let’s take that example of eating and look at it a bit further. When we are purposefully aware of eating, we are consciously being aware of the process of eating. We’re deliberately noticing the sensations and our responses to those sensations. We’re noticing the mind wandering, and when it does wander we purposefully bring our attention back.

When we’re eating unmindfully we may in theory be aware of what we’re doing, but we’re probably thinking about a hundred and one other things at the same time, and we may also be watching TV, talking, or reading — or even all three! So a very small part of our awareness is absorbed with eating, and we may be only barely aware of the physical sensations and even less aware of our thoughts and emotions."

Taken from Wildmind website.

For me, mindfulness isn't something that we can selectively apply to parts of our lives. Mindfulness in my life is a goal or a constant 'working towards' kind of thing. It applies to eating, the way we move and what we choose to do for exercise, the way we parent, the types of relationships we choose or even the way we drive. Obviously, some areas of our lives are easier to be mindful in then others. But mindfulness in life is almost like a core value.

That's why I'm not going to give you a bunch of eating advice in this post or a top 10 list. After this weekend, I can see even more strongly that it is highly likely that we are going to evolve in a positive way as a species without sheer necessity and the risk of survival. The way we are eating isn't sustainable and the amount of food that goes to waste is upsetting. But hopefully some of us will be able evolve without the threat of extinction.

Tonight I will be watching Food Inc. so that I can be more mindful about how my choices are impacting my world.

Blogs I love that will help keep you inspired and on track

Why Not Try Everything Blog is a great place to go when you're looking for a new fitness or health related experience in T.O to get you out of your comfort. What I like is that she's visiting places I would like to try or places I've been. Her reviews are totally honest and in-depth.

This is what she says about her decision to create this blog.

2010 marks my 30th year in life. To commemorate it, to subdue my boredom for a too-long tiring and predictable workout routine and to fulfill my quest of following through with fun new activities I find myself constantly thinking I should try, I am starting this blog. Here I will document first visits to every kind of exercise facility across the city of TORONTO (yoga, spinning, hula-hooping, high trapeze, pilates, sailing, boxing and trampolineing) and give frank commentary on how it all went. I encourage you to (1) subscribe to my blog as it will actually serve as a tool to prevent me from skipping a week here and there, (2) providing commentary on my entries, and (3) letting me know if you want to join me on my next jaunt. After all, "why not try everything"?

I wish I had the time to go on adventures like her! So fun. I find I constantly have to stay inspired in what I do. And having great sources to go to that keep me up to date on what's going on in the city, stuff I might like, is awesome.

Another great blog created by a friend of mine, Amanda (definitely a foxy burd with energy rare in this world!) is titled Fitness Fun Nutrition. I get great ideas for new exercises from her and definitely some chuckles. One of my faves is the flying squirrel push up video she found. OMG. She's a force of nature that will definitely help keep you inspired!

Last but not least, a new blog I came across because of Amanda is titled Health Habits. . This guy has got it going on. I love his training philosophy and his focus on structural balance.

You've got to use whatever resources are out there to keep you on track and inspired. The above three are my faves right now because they all have a high level of integrity which is a must in this world of fast food fitness.

Have a good weekend! Off to go teach Urban Warrior Boot Camp.

Do you exercise to undo overeating from the day before? Overcome binge eating

You could be caught in a form of an eating disorder. I've seen this in many fitness professionals over the years and in many clients. Clients who are constantly looking for an extremely intense workout sometimes have something else going on. I'm not saying always. But the clients who are always looking to burn loads of calories are red flags for me. And cardio junkies who try to clock in loads of time on a treadmill and want to know how many calories were burned are also red flags. Check out this website for an explanation of someone's internal life who struggles with this disorder.

I've known some fitness pros who gorge on an entire large package of licorice at night and then clock in two hours on the treadmill to fight off the weight gain and then teach a couple classes a day. I've also been OCD about getting workouts in despite a flu or cold and many years back I've gotten caught up in the calorie burn to be able to eat whatever I want.

THIS IS NOT CREATING LIFE BALANCE. This can be considered, when taken to the extreme, an eating disorder that requires help. This cycle is really hard to stop. Not only that but exercise can't actually control weight the way that balanced eating can. Weight loss and weight control is 80% food related.

I was speaking with one of a clients today, a big wig psychologist who is currently doing research into how compulsive behaviours are a way for people to regulate emotions when they can't find emotional language to deal. If you think you might be caught in any type of addictive cycle, it's going to take more than push ups and squats to get to the bottom of what's happening with you.

Ask yourself these questions:
1) Do you workout so that you can eat whatever you want?
2) Do you only start exercising after you gain weight?
3) Do you try to tally up the calories you've burned in a workout?
4) Do you over-indulge at night with the plan you'll work it off the next day?

This is not a fun way to live. It's like being in a big hamster wheel that never stops and you never get anywhere. Not only does it take the joy out of exercising but it also perpetuates emotional eating. Life is too short to be living in the past. All the work you're putting into exercise isn't necessarily reflected on the outside. Finding a balanced way to eat means your workouts provide you with a healthier body weight as well or even with less obsessive thinking so you have more time to focus on other good stuff. A personal trainer might not be enough to help you with emotional eating.

A good therapist can help get to the bottom of what's up. I've got a few for referrals in my back pocket. Don't hesitate to ask.

The truth and nothing but the truth so help me God

This morning someone commented on my facebook account "your need to dis fitness choices or programs other than your own is starting to seem a little obsessive". Good morning to you too!

I've always been obsessed with telling the truth. Ever since I was a little girl I couldn't lie to save my life. I remember once I pocketed a candy in Safeway whilst my mom was looking away. I started sweating buckets and had to put it back before we left.

I've always been committed to looking past the face value of things to see what lies deeper. This extends to my fitness career. I hate fake promises made by big fitness giants, gadget makers or people trying to cash in on people's vulnerabilities. I take my passion for the truth and I bring it to my work. Don't get me wrong. Moving or doing something is better than nothing always. But what gets people hooked on fitness is RESULTS and that's what Urbanfitt is all about.

I started exercising full on when I was fifteen (that was over 21 years ago). It really helped me through my adolescence. I became obsessed with fitness. I used to teach old school high impact aerobics in the early 90s. Since then, I've only taken maybe 18 months off of working out a minimum of 3 times per week. In those 21 years I've seen so much stuff come and go. And I've tried EVERYTHING out on my own body to see what results I get. I move with trends and adjust when new reliable information comes to light that stands the rigorous test of science and is tested by fitness gurus I respect.

Now after almost 21 years of full time working out, I am very clear about what works and doesn't work. When I see trends emerge, I have a well developed filter and I share that openly. I'm opinionated, skeptical and honest.

I will never try to sell something that is about cashing in short term. I passionately believe in my advice and I stand by what I know works.

There you go.

Jane the Pain