The secret ingredient in a kickass class is...

Relationship.

What does that mean exactly? It means that a great class involves an exchange of energy between an instructor and participants. Class participants also are responsible for creating a great class. It's not just a one way relationship. Participants affect each other as well and the attitudes of participants will affect the instructor.

Today I was teaching my regular noon class. Maybe it was the shit weather this week. Or maybe it was just the fact many people were there because they knew they would feel better after it was over, but not so much during. I had this moment of "ok guys. I need your help. I can't do this alone. Can we try to work together to build some energy in the room and help each other through this?" And it worked.

I've noticed the energy in class environments for YEARS!. I started teaching back in 1991. In fact, today Leslie gave me an old VHS tape of one of Jane Fonda's original vids. Yes, I dressed like that. Yikes.

Ever wonder why you love some group classes and not others? It might not be the exact type of music you like. You might not like all the exercises you're being forced to do. But there's something that happens in a room when a great instructor manages the relationships in the room. Not only does a great instructor have to know their stuff, they also have to manage energetic issues in the room (ie. people who chat too much or become black holes of negative whiny energy). The focus of an instructor needs to be divided between excellent form technique and class design, but also in keeping everyone in the room together as a unified team or group.

So next time you're in a class you LOVE, take a second and see if this excellent instructor is managing the relationships in the room or merely standing at the front and demonstrating. It takes an assertive personality to keep everyone focused on the greater good of everyone.

And when you find an instructor like that, you will follow them anywhere.

Jane Clapp
Urbanfitt

Low carb, high fat breakfast may control weight

I've got to give it to Leslie Beck at the Globe. Especially after for covering this recent nutritional finding.

Globe and Mail article by Leslie Beck

It's such a great article. You have to go visit the link and read the whole thing.

But what are some ideas for breakfast that is high in healthy fats and lower on the carb factor.

Complex carbs aren't a no no as long as you include protein and some fats with them. For example, slow cook oats, multi grain bread with a protein, fruit with high fat/protein yogurt or cottage cheese. Avoid the white carbs in the morning especially.

Anyone still getting caught up eating a bagel at Timmys for breakie or a muffin at Bucks should just cut it out. Crossaints are yummy if they're from Clafouti but it doesn't give you any real energy to keep you going through the day.

Here are some ideas I offer clients for breakfast:

A couple eggs (they aren't the devil we once thought they were) with one piece of whole grain toast
Oatmeal with protein powder, some nuts and blueberries
Dinner for breakfast as long as it isn't starchy like pasta. Think outside the box. I can stomach chicken curry for breakfast. One of my clients regularly eats mackerel.
Protein shake with high fat yogurt
2% cottage cheese with a bit of fruit and nuts

Just some ideas.

What this study confirms yet again is if you eat a well balanced breakfast that isn't a piece of toast or Special K like cereal that has some fats and protein in it, you're more likely to control your eating later in the day. It's not just about self control. It's about the impact our choices early in the day have on our bodies' cravings and our blood sugar levels.

Fix your breakfast and the rest is easier. And if you're ready to get some serious help tackling your eating, you can give Kyle Byron (thumbs up from me!) for some help.

Cheers big ears,

Jane Clapp
Urbanfitt

Are Blueberries the New Wonder Food?

I think they're wonderful. One of my favourite breakfasts on a cold winter day is organic oatmeal with a scoop of organic whey protein powder and a half cup of frozen blueberries. Yum and it sticks to the ribs for a few hours.

It isn't new news that blueberries are a wonder food. But recently more of my clients have been jumping on the blueberry wagon so I thought I ought to explain in more detail why they're a super food:

"Packed with antioxidant phytonutrients called anthocyanidins, blueberries neutralize free radical damage to the collagen matrix of cells and tissues that can lead to cataracts, glaucoma, varicose veins, hemorrhoids, peptic ulcers, heart disease and cancer. Anthocyanins, the blue-red pigments found in blueberries, improve the integrity of support structures in the veins and entire vascular system. Anthocyanins have been shown to enhance the effects of vitamin C, improve capillary integrity, and stabilize the collagen matrix (the ground substance of all body tissues). They work their protective magic by preventing free-radical damage, inhibiting enzymes from cleaving the collagen matrix, and directly cross-linking with collagen fibers to form a more stable collagen matrix." Taken from World's Healthiest Foods

One of the health bloggers I respect the most is Tara Parker-Pope at the New York Times. Her blog is titled Well. Back in 2008 she included blueberries in her list of 11 Best Foods You Aren't Eating. But eating fresh blueberries year round can be almost impossible and definitely cost prohibitive for some of us. As long as they are frozen quickly, without much liquid and aren't heated then you can still get loads from the frozen variety. Plus you always have a back up super food in the freezer.

"Frozen blueberries: Even though freezing can degrade some of the nutrients in fruits and vegetables, frozen blueberries are available year-round and don’t spoil; associated with better memory in animal studies."

Other than nibbling on blueberries as a snack or throwing them in oatmeal, yogurt or a fruit salad, Tara at Well also wrote about a yummy dessert idea called "Forbidden Rick Pudding with Blueberries". I saw the recipe and thought I'd have to try it out for a dinner party. The deal with rice pudding is that like with any 'treat' you want to limit portion size. But this recipe is used with black rice and has the ability to wow. One cup of blueberries are only about 83 calories.

Can't wait for blueberry season to hit early July even up until late August. Thinking about a visit to a upick place for a fun outing. Here's a great link to a list of upicks close to the GTA.

Is Tracy Anderson responsible for Madonna's arms?

Hmmm...
I've had a few clients ask me about the Tracy Anderson 'method'. The first question about Tracey Anderson came about 2 years ago when a high profile client who was shacked up with a major Canadian Indie rock star asked me if she could get a Gwyneth Paltrow body doing it the Tracey way.

Honestly, don't ask me about trendy Hollywood fitness trends. I might have to swallow back the barf in the my mouth listening to the crap that Hollywood endorses that essentially is a major part of fucking up so many women's body images throughout the Western world. I have to wonder, what kind of thank yous do Hollywood stars get for endorsing their trainers' stuff? If a Hollywood star is going to put their name on something, it ain't going to be for nothing unless it's a Haiti fundraiser or for children dying of AIDS. So please...let's start looking at the machine of capitalism more objectively when it comes to the fitness industry.

I've trained 'famous' people and I'm too freakin' weirded out by asking them to give me a public endorsement. I've never been able to go there in a serious way. I feel like a BIG cheeseball. The relationships I build with clients famous or not are intimate and not based on 'what can you do for me'. How can YOU make me rich.

This is what Tracy Anderson says on the home page of her website:
"Tracy Anderson is helping countless women to achieve toned and defined bodies through the release of a new dvd series featuring her signature moves. Tracey Anderson's innovative method has transformed Gywneth Paltrow, Courtney Cox and Shakira to their tiniest, strongest points."

First of all, I hate the word 'toned'. What is toned? Basically to look toned you have to lose body fat and build muscle. Toned is a word of the past. It's about nutrition and body composition. There's no magic exercise that converts fat to muscle. Lose the word 'toned' from your vocabulary. It reminds me of the leg lifts I used to do in late 80s aerobics. "Tone those butts girls! Ooh ooh!" Plus she encourages 50 to 100 reps for her 'toning' exercises. Yikes! What's science is she basing this 'method' on. Not any I've read in the last 20 years.

She also says to NEVER lift more than 3 lbs. Ok ladies. Good thing you've got two full time nannies and a housekeeper and gardener so you don't have to build functional strength for the day to day activities that require real strength. God forbid picking up a child would interfere with having Tracy Anderson arms. Those heavy crying kids wanting attention might create the dreaded muscle bulk these superstars are trying to avoid. GAG

And second, when did these three freakin' gorgeous women ever not look fantastic. I don't remember them needing a 'makeover'. She's also Madonna's trainer du jour. Um excuse me but I can't remember a time in the last 20 years that Madonna didn't have the body she has. Pretty hard to whip Madonna into shape for sure.

And last and the biggest point I have to make in this rant is, changing your body composition is at least 80% food related. Tracy Anderson has an eating plan that you're supposed to follow. The eating plans that accompany any workout DVDs include a huge disclaimer saying something like, "results are only guaranteed if you follow the diet plan enclosed" or something like that. If you do some regular resistance exercise of any type and eat clean (these famous gals can afford chefs who make sure of that) of course you're going to look way more defined and ripped.

So good on anyone who decides to exercise and start taking charge of how they feel about their bodies. Doing something is ALWAYS better than nothing. But please please please don't be fooled by celebrity trainers who pretend they have a magic bullet. Throw out the extra chocolate easter eggs, stop binge eating and maybe even drinking and stick to a regular strength training routine. Don't take more than a week off at a time and sweat when you work out. Life weights especially your own body weight and stop looking for shit that celebrities endorse. Believe people wherever you are, who don't make things sound too sexy because losing weight and getting defined bodies takes a lot of consistent work over a long period of time.

I'd endorse Weight Watchers over a celeb trainer that cheeses things up for profit any day.

Good luck to you.

Jane Clapp

Circus and Acro Yoga in the Park

I was about to leave work today when one of my best buds called me and asked me to go to Dufferin Grove because one of her yoga teachers was setting up silks, trapeze and other circus like training tools. I was going to go to High Park to run with Maggie but with an offer like that, how could I refuse.

I love trying new stuff and I especially love Dufferin Grove park. I always end up seeing people I know or recognize from my community and it makes me feel like I have a context on this huge planet.

When we arrived, we met a nice guy named Sebastian from 8 limbs 2 hearts yoga. He graciously spotted me while I tried walking along the trapeze. It was so amazing to feel the involuntary movements that happen when my body was so unaccustomed to balancing that way. Holy proprioception. And within a few steps, I could feel the rope under me shake a little less and could see how fun it would be to master. Here's a pic of me and Sebastian.


Then we tried a bit of Acro Yoga with Sebastian. Very cool stuff. It kind of reminded me of playing airplane with my daughter.

Here's me flying. One of the pictures is just to give you a bit of a laugh. Nice view eh!




This is taken from the Acro Yoga homeland in California.

"AcroYoga blends the spiritual wisdom of yoga, the loving kindness of Thai massage, and the dynamic power of Acrobatics. These three ancient lineages form this practice that cultivates trust, connection and playfulness. There are 7 main elements that make up the practice: circle ceremony, asana, partner flow, Thai massage, therapeutic flying, inversions & spotting, and partner acrobatics. Our highest aim is to bring individuals into a state of union with themselves, with each other, and with the divine. From this place of mutual support the true self can be realized, celebrated and shared for the benefit of all."

Here' a little video of what we got to watch today.


I had loads of fun with it and could see how it would become addictive. It's such a playful yet focused practice. There's really no opportunity to let your mind wander out of the moment.

After that, my ex-circus performer bud Vic taught me how to climb the silks. I got a good 15 feet up and later tried some simple stuff on the trapeze. I had a nice little adrenaline rush from everything that day. Anyone can come and play on circus days at Dufferin Grove. Many people were there from Toronto Circus Arts and will graciously teach you how to do tricks. Really nice people. Nice little community.

Thanks to everyone who I met today and helped make this beautiful day even better.

Jane

Jesus had a six pack - crucifiction core tabata workout

Happy Good Friday and Passover folks. Here are some Easter treats for everyone. Whether you love Jesus or not, you'll love these.

First, you have to watch this. It's freakin' hilarious!



Second, here's your crucifiction core tabata workout.

(Tabata is a four minute set - 20 seconds full out effort, 10 seconds rest for 4 minutes total.)

You can add this on at the end of any workout or even do a quickie core crucifiction workout by itself after some dynamic warm up (leg throws, inch worms, walking hip flexor stretches etc.) AKA lube up those joints first.

Complete the following 3-4 times with 1 minute rest between Tabata sets. Killer!


1) Renegade rows with minimum 10 lbs dumbells (20 seconds on, 10 seconds rest, 20 seconds on 10 seconds rest)
2) Stability ball pikes (20 seconds on, 10 seconds rest, 20 seconds on 10 seconds rest)
3) Firehydrant mountain climber with glute ham raise (20 seconds on 10 seconds rest 20 seconds on 10 seconds rest)
4) Passovers (20 seconds on 10 seconds rest 20 seconds on 10 seconds rest)

Last, here is a little youtube video of what happens every Good Friday right in front of my studio in Toronto's west end. The kids love the Good Friday parade. Ya right. Forget about candy at parades. Come watch Jesus get his ass kicked for fun kids.



And last but not least, an Urbanfitt member named Christina is the mama of easter eggs. This is a picture of the egg I got to choose for myself. We've all been bugging her to start giving egg painting lessons. Amazing. Her designs could be turned into wallpaper, she could become the Martha of easter eggs or she could start selling them for a fortune. Gorgeous!





All the eggs I got to choose from:



Now I'm off to go paint easter eggs and eat chocolate.

Maggie's Aria - finding bliss in every day things

Just watch it. Seriously. It's a good reset on your mood.
Am I becoming a weirdo dog person? But Maggie teaches me a lot about being in the moment.