The Best Way To Get Your Ski Legs Back, Is To Go Down The Hill!

I got coerced into my first ski of the season yesterday and it was amazing. Fresh powder, good visibility and with my hot pockets stuffed into my gloves and boots, it wasn't even that cold! My first run of the day had to be my favourite twisty, turny moguley run right under the Black Forest chair. I was in the groove and it was so exhilarating! To think, I almost didn't go.

My son and his girlfriend wanted to go skiing and asked if I could take them up. I immediately said yes and was excited myself to head up for the first time this year. 

Then it started to snow.

I began applying the brakes, so to speak, to my offer to drive. I'm not good in snow. My family would say that I'm not good in anything but sunny, clear roads. I started to warn them the night before, that we would "play it by ear" in the morning. When morning came, I drove to a 6am client's house and slipped a few times on the dump of snow from the night before. I started freaking out and thinking of a way to back out, or at the least, get them to the Big White shuttle bus for 7am. 

After training, I looked at my phone to check the road conditions and saw an onslaught of texts from my son. Most of them had the underlying currents of, "But you promised!", "You said you would!", "Please mom, I'll drive!". 

And so, begrudgingly, I went.

My son, who has had his learner's driving licence for 5 months probably could have driven there faster than me, but there was no way in hell I was giving up what little control I felt in that moment. He teased me when I pulled over to allow people to pass and laughed out loud when a grandma pulled around our car. I nervously clutched the steering wheel and kept muttering a phrase that my dad taught us when we were young, "Drive within your abilities Tracy".

Where were those abilities now? Why was I so scared? Why do I sometimes allow fear to grip me by the throat and stop me in my tracks? 

I thought about this as I took that first amazing run down the ski hill. If I had let my fears get the best of me, I wouldn't be on that hill in that moment, skiing. I thought about other times in my life where fear, rational or irrational, stopped me from an experience. Sometimes, I need to stay within my abilities because its the right, and safe thing to do! But how often have I missed out on something amazing because I was too scared? Enough times to write this blog.

I recall a time when I was asked to speak at a conference on health and wellness. The audience was about 300 people and when I was asked I was thrilled and immediately answered yes! The hour before I was about to go on, I was petrified! I tried to think of every reason NOT to do it. I even contemplated getting a "fake" emergency call that would allow me to bail out. I know, for shame. Instead, I asked myself what was the worse that could happen? Not surprisingly, there were lots of answers there! I'd choke on my words, forget what I was saying, sound like I didn't know what I was talking about, etc. And yet, this is where staying within your abilities comes in. I was prepared for this conference. I did know what I was talking about. I was the expert on this topic. So, instead of turning and running with my tail between my legs, I faced my fear and delivered what I thought was an inspirational talk. Once I was in the zone, I enjoyed myself so much, I wondered why I ever felt scared!

So, here's the point: The best way to overcome your fears is to hit them head on! Think about something that you would love to experience and ask yourself what is stopping you? If its a rational fear, then take the steps to overcome that. Scared of driving in the snow? Take driving lessons or practice in a safe area to increase your abilities. Do you want to join an adventure race with your friends? Then take 6 months to prepare yourself and train your body. Do you want to do public speaking? Then practice in front of a mirror, then your family, then a small group of friends and so on. 

If its an irrational fear, then we need to turn inside and ask ourselves some tough questions: What am I afraid of? What's the worst that could happen? What might I gain if I push past my fears? That's the real blessing! We could actually enrich our lives beyond what they are.

SO my challenge to you in 2016, is to push past your fears to become more of who you truly are. I'd love to hear how you plan to do that, or what fears you've overcome in the comments below.

I Saw A Young Man In The Gym Today And Wanted To Cry!

It was a regular gym day for me. I was running through my routine, the same motions I do every time I go. I set up my little station in the corner and got the equipment that I needed. In between my sets I chatted with the regulars, all of us complaining about the new gym "set up" and questioning why they didn't ask our opinion before they moved everything around ;) 

Then, out of the corner of my eye, I saw them.  Three young adult men. I have a 19 year old so I'm guessing they couldn't have been much older than that. Two of the young men looked like they had been in the gym before.  They knew their way around the weights and talked in reps and plates.

 The third young man looked like a fish out of water.

It was pretty clear that it was his first time, or close to it. He wore cargo pants and skate shoes. He was overweight and I could tell he was feeling extremely self-conscious about being there. His buddies were in shorts and tank tops; perfect muscle flexing attire. The "pros" were leading the charge so to speak and it was obvious that our little fish was just going to follow their lead. 

The two men joked and flexed in the mirror, but the third young man self-consciously pulled at his shirt to try and cover his stomach, while looking around nervously to see if anyone was looking at him.  I wanted to cry. I could feel his insecurity and as a mom I just wanted to go up and hug him and tell him that he was amazingly brave for even being there. As a trainer I wanted to roll out my arsenal of sure fire ways to "lose weight and get jacked". I wanted to tell him to meet me there everyday and that I would train him until he was twice as big as the other two. 

After 5 minutes of flexing, it was go time.  The two young men picked up their dumbbells and started shoulder presses. The third one grabbed a set of 40's and right away I knew that it was too heavy for him. I wanted to go say something, but as my own 19 year old son has taught me, its less embarrassing for a guy to drop a weight than it is to have a 45 year old woman come up and tell him "that's a bit too heavy for you sweetie".  

I refrained.

It continued with some lateral raises where he predominately used his neck muscles to lift the weight and some front raises where he completed 2 out of the 12 reps. 

One of the reasons it broke my heart to see him was because it reminded me of my son, Stratton. He was never overweight rather just the opposite.  He was small.  We moved to Kelowna the year he entered grade 8. He went to OKM that first day, not knowing a soul and looking like he was going into grade 6. I felt so bad for him, and cried after dropping him off. But he was brave. He even joined the OKM Football Team. He was literally the smallest player on the team. He lasted two years, until it became painfully obvious that his growth spurt that we were promising wasn't coming anytime soon. He was very discouraged. He felt little, invisible, embarrassed.

We always told our kids that they needed to do something active and so if it wasn't football, he had to find something else. OKM had a Weight Training Class and so he signed up. I asked him the other day when it was that he started to feel "brave" in the gym. He told me that that class was when things started to turn around. He started to grow a little and by just committing to training on a regular basis, he began to see some small changes. Summer came and he joined a public gym. He said he felt intimidated the first few times, but just stuck with it anyway because his body was changing. 

Looking back to when he was in grade 8, he had no idea that it was possible to change his body as much as he has. Back then I couldn't have convinced him that one day he would be totally jacked and shredded. However, he made a decision to change and worked at it with a deep commitment that his dad and I are very proud of. The funny thing is, both my husband and now my son get told that they are lucky to have such good genetics! No, genetically, they are slight, smaller men. My husband weighed 140 pounds when we got married. They have both changed their shape dramatically because they have worked REALLY hard at it. Below is a picture of Stratton yesterday.

All that to say, I hope that young fish in the gym believes that change is possible. I hope he fights every insecurity that rises up inside of him. I hope he starts but doesn't stop. I hope he loves himself enough to treat himself with compassion even when he doesn't change as quickly as he wants. I hope Stratton can run in to this young man at the gym one day and be an inspiration. And, I hope I see him again so I can cheer him on, even if its just from inside my own head :)

Stratton today -Dec 10, 2015

Buffalo Chicken Crockpot!

Buffalo Chicken Crockpot

I am loving the fall crockpot recipes these days! So easy and so tasty. Spending just a few minutes to plan the night before is so much less annoying than throwing together something the last minute. 

This buffalo chicken can be served in a variety of ways, so you can have it on your go-to list and it doesn't have to be the same the next time you make it.

You can serve the shredded chicken in lettuce wraps, put it on top of a tortilla with mozzarella or blue cheese and peppers and onions for a pizza, or open face on a half a bun for a hot sandwich.

And, its super simple and clean!

Recipe:

4-6 chicken breasts

1 package Uncle Dan's Ranch Seasoning

1/2 bottle Frank's (or other brand) Hot Sauce for Wings

Dump all of the ingredients into the crockpot and set on low for 4-6 hours (Every pot is different. Mine runs hot so I cook it for 4 hours)

Once its cooked, take two forks and start shredding! At this point, if the chicken seems too dry, add more of the hot sauce.

Once its done, use it in a variety of recipes. We did pizza and it was DELICIOUS!

Enjoy!

The Benefits of Moving Daily

The Benefits of Moving Daily

Did you know that increased physical activity is one of the best predictors of LONG-TERM success is weight reduction? If you want to keep your weight down and be fit for life, you’ve got to MOVE DAILY!

The benefits of exercise are many. We are likely aware of what the physical benefits are, but did you know that exercise actually benefits us on so many more levels?

Here are the critical reasons why I want you to MOVE DAILY:

·       Psychological Benefits – Exercise is known to increase our serotonin levels, which is the feel-good chemical in our brain. It can improve our mood, our self-esteem, our body image and our confidence in our physical abilities.

***

·       Work-Related Benefits – According to the Washington Post, there is a direct link between exercise and problem-solving capabilities, creativity and planning. Just one workout can boost higher-order thinking skills, which in turn makes you more productive and efficient. Exercising your body benefits your brain because of the increased blood flow.

***

·       Social Benefits –If you are looking to connect with other people, exercise offers numerous opportunities to do just that! If you are willing to put yourself out there, there is no doubt that you can find your tribe while exercising. I’ve been going to the same gym, around the same time, for 5 years now. It starts slow, you see someone and smile. By the end of the month, you see the same person 10x and now you know their name, their profession and what exercise they are really good at! I trained an Obstetrician who has an incredibly busy life. One of the only “social” times she has with friends is during exercise. So, she multi-tasks and kills two birds with one stone. Exercise AND a visit! Brilliant.

***

·       Physical Benefits –There are so many here, but to summarize it I will quote from the Canadian Medical Association Journal, “There is irrefutable evidence of the effectiveness of regular physical activity in the primary and secondary prevention of several chronic diseases (e.g., cardiovascular disease, diabetes, cancer, hypertension, obesity, depression and osteoporosis) and premature death.”

Yep. That’s reason enough for me.

4 Fitness Tips for the Holidays!

I read an article recently that said most people gain weight between Halloween and New Years's. I don't doubt it. There are tiny chocolate bars, candies, get togethers, egg nog, office parties, homemade goodies and a host of other temptations that could easily side track you from your ultimate health goals.  There's no getting away from it, but keeping your "eye on the prize" can certainly help you through it! 

4 Fitness Tips for the Holidays:

#1. Move Daily - Do something everyday! It doesn't even have to be your regular 1 hour workout session. Make it something, and try to do it first thing in the morning before you find an excuse not to do anything. No time to get to the gym? Then do one of these body weight exercise routines in the comfort of your own home! 

If you follow me on instagram, you can scroll back and see that there was a MOVE DAILY challenge for October.  There are 31 ideas for you to get your sweat on there! @tracysteenfitness - is my instagram handle.

#2- Make Choices not Decisions -  I talked a client through a weekend of her Christmas parties last week. We discussed the choice she wanted to make regarding her health. She wanted to "keep her eyes on the prize!" So out of her 3 parties, she decided that at one party she would drink alcohol and that she would limit herself to 2 glasses of wine, mixing water in between. She also looked ahead to see what the menu was going to be so that she could choose what she would eat. Making choices ahead of time (when you can), takes out the decisions while you're there. If you haven't decided before you arrive at a huge buffet, the temptation, and the pressure even to make poor choices is greater. My client felt that she was not left out of the holiday fun, but she also didn't throw the baby out with the bath water by going on an all out binge because "its the holidays".

#3 - Balance it Out! - I like the concept of indulge and resist, especially over the holidays or on vacation. Like anyone, I don't want to feel left out of the fun when it comes to celebrating, so if I know there is going to be delicious high calorie food and drink at an event, I just make certain that I balance that indulgence with a heavy duty workout. Practicing moderation can also help you stay on track. I like to add in glasses of water in between glasses of wine. Also, take smaller portions of the decadent foods you want to try, and load most of your plate up with salad or vegetables. 

#4 - Grab the Gang - My older sister is great at doing this! After dinner, or while the turkey is cooking in the afternoon, she always suggests we go for a hike or a walk, or something active! Not only do you have fun visiting, but you're moving and increasing circulation in the body. My mother is also always on board, mainly because she doesn't want to miss out on ANY of the fun! 

(Photo creds: blog.beingfatiseasy.com)

I really think it is critical for all of us to keep our eyes on the prize, and that prize is our health.  Moving daily and eating nutrient dense foods are two key ways to ensure that we are doing the most we can for our mind and body. Enjoy all that this season has to offer, and try to remember these 4 important tips along the way.

Vacation Workout Guide!

As a trainer I hear this statement A LOT , "Ugh, I wish I hadn't taken two weeks off from exercising! It's so hard to get back at it! How can I exercise for months, and then I take two weeks off and I feel like I've lost everything??" 

Sound familiar? 

I'm not going to give you a whole list of reasons why you should be Moving Daily on vacation. You already know why. You already know that it increases serotonin, decreases cortisol, burns calories from over eating "vacation food", starts the day off right, feels amazing, sustains muscle tissue, increases circulation and overall make you healthier and happier!!

Like I said, I'm not going to give you a list ;)

What I do want to give you is some workouts that you can take with you on your vacation, wherever you may go this summer, so that you don't have to be one of the people in the gym in September who is saying....

"I wish I would have worked out".

Hotel Room Workouts:

Deck of Cards Workout!

Take an ordinary deck of cards, minus the jokers, and shuffle.  Turn over 3 cards at a time, add up the numbers, and that’s the amount of reps you are doing for the first exercise!  Ace = 11, face cards =10.

You want to choose higher intensity exercises for this in order to keep the heart rate elevated! Here is a list of exercises you can choose from:

Squats – Prisoner (legs together) or Sumo (legs apart)

Jumping Jacks

High Knees

Butt Kicks

Pushups

Ab Bicycles

Burpees

Jumping Lunges (scissor jumps)

Tuck Jumps

Racer Jax (like a jumping jack, just lower, bent over like a ski racer)

Mountain Climbers

Side to side one legged hops, two legged hops

Fast punches

Ab crunches

Squat Jacks (jumping jack with a squat)

Circulate the list if you still have cards left over.  Rest, and repeat!

***
Most hotels have stairs. What a great place to get an intense workout in. Just head down the corridor to the stairwell and "hiit" this next workout! 

Stair Workout!

2 flights of single stairs (every stair) – warm up

At the Bottom: 50 squats (10 jump squats, 10 regular, 10 jump, 10 regular, 10 jump)

2 flights of doubles (every other stair)

40 Mountain Climbers (hands) on bottom stair

2 flights of crossovers (face one direction, crossover foot to the higher step.)

2 flights of crossovers (face other direction)

30 Butt Blasters each leg (place one foot on 2^nd step, then keeping that leg stationary, step up and touch, repeat 30x each leg)

Run up 2 flights, down 1 flight, up 2 flights, down 1 flight. Continue to top (this works well with 5 or more flights).

On the way down, come down 2 flights, up 1. Down 2, up 1.

20 Jumping Lunges

Race up to the very top as fast as you can, 2X!

10 Burpees

Lastly, two-foot hop up every step to the top!

***

Now, if you want to take things outside, there are so many options! Trail running, hiking, water sports, kayaking, canoeing. When we were down in Santa Monica, here is the beach workout I did:

Beach Body Workout:

Have a go at a few of these workouts and let me know how you did in the comments below! While on vacation if nothing else.....
move daily.

Remember, before participating in any exercise program, please consult a doctor.

"You can do it!!" ~ "Oh yeah I can!"

What a Friday! What am I saying....its more like "What a year!"

Being in the fitness industry definitely has its perks in terms of fitting the daily workout in. A few exercises in bootcamp , a warm up and abs with a client, a weekly Knox climb with another client, a few reps here and there all throughout the day and I've worked out today, right?! Or not.

I have normally been able to schedule my workouts in to my day (just like I've told my clients to do countless times), but lately, whether it be from a packed schedule, lack of motivation, no more workout partner or emotional stress (probably a combination of all four) I have been giving myself permission to just "skip it" today. To be honest, I'm not lovin' the results of that.

Today could have been one of those days. I was busy! I worked from 6am-2pm. Then errands and paper work needed to be done. I thought of stopping at the gym on my way home but I felt guilty that my daughter was home alone all morning. I feel very strongly about my motto, "MOVE DAILY". Not only for us as adults, but also to make your kids move too. Stratton was heading to the gym, Dezi was going skateboarding, but Piper was watching Looney Tunes! I said, get dressed, we're going golfing! Lol, just the golfing range...but better than sitting on the couch. Then, just by sheer virtue of being out of the house, I found some motivation. I told her that I would take her to the driving range, but that we were going to stop at the Viewcrest stairs on the way home. She was game!

I knew that I was planning drinks out with the girls that evening, and if I had missed this workout, I knew I would feel like crap the next day.

I committed to 10 flights of stairs.

I didn't WANT to do it. I wanted to just go home. However, part of the benefit of exercise, is that it increases that feel good hormone, serotonin, and the feeling we have after it is done, is AMAZING! Of course it was so much easier with my little counter and cheerleader there to encourage me. She was so cute yelling at me, "You can do it mom, one more flight to go!" 

She was right. I CAN do it.

Yeah, she also had a Slurpee ;)  Don't judge me...everything in moderation I say ;)

Here's the main point: 

You can do what you tell yourself you are capable of doing!

I LOVE it when my client Daniella whispers before a chin up or a heavy squat, "Ok, I can do this!" I tell her...yeah you can! Of course you can! Who told you that you couldn't?! 

Bottom line? Tell yourself you can, schedule in your workouts, and be kind to yourself if you mess up.

Now go MOVE DAILY.

What do these 15 women do daily, that you should be doing too?

#MoveDaily 

I am inspired by a multitude of women on a daily basis. The women who I am about to highlight are working women, CEO's of companies, single moms, stay at home moms, business owners, doctor's, secretaries, administrators, realtors, teachers...and the list goes on. 

They are you. They are me. 

Sometimes their children wake them up in the middle of the night. Sometimes they work out of town. Sometimes they've booked too many clients. Sometimes they are exhausted. Sometimes dinner is in a drive thru.

They are you. They are me.

In my world, they all have one thing in common: They've made themselves a priority. They've put themselves on the "to-do" list. They've made a commitment to their health and wellness, and in spite of their crazy lives, they've made a choice to move daily. Their stories of why and how they do it everyday INSPIRE me! I trust they will inspire you to #movedaily too.

Sarah Parmar

I include exercise in my life because it makes me SMILE:)  I do not smile as I drag myself out of bed at 5am,I do not smile as I walk past the coffee pot,  I do not even  smile as I do burpees, push ups and sprints!  It is after the workout, as I face my crazy day and feel the endorphin spreading throughout my body.  It is after the workout when I feel gratitude for my body and all that it can do.  It is after the workout when I go home and give my kids and husband a good morning hug.  It is then , after the workout--that is when a SMILE spreads across my face and that SMILE is why I move daily!

Bonnie Michelle

Time and health are two precious assets that we don't recognize and appreciate until they have been depleted... 

So believe in yourself!  Have faith in your abilities!  Without a humble but reasonable confidence in your own powers you cannot be successful or happy... Make time, push forward and live integral to you...

Signed, 

Single, independent.. successful, cancer survivor of 5 amazing children.

Denise Herrington

I make my workouts part of my daily plan, I love this time for myself and most importantly I love how I feel after.    I love that my kids know that working out is important to me and they ask me about and show me what they can do too!  

I am grateful I can MOVE daily and that I met you and you have inspired me and encouraged me to make better choices.

I am grateful I can workout with all my wonderful friends!

Danica Redden

Exercise has always been a big part of my life, however once  you have kids, it seems as though there is always a good excuse to push exercising to the bottom of the "to do list".  Making healthy life choices such as eating right and exercise is something I find very important as a mother. it helps me to be a better mother, a better wife, a better "self".  Exercise makes me a better person because it gives me the confidence, self esteem and positive energy I need in my life.  Having a great group of workout friends also helps. This always encourages me to go even on the days I may not be feeling as motivated. Seeing others work hard is motivating enough in itself to get your legs moving faster and you are sure to have a few laughs along the way!

Kristy Huber

It becomes a vicious cycle for me when I don’t find the time to work out.  It puts be in a bad head space where I generally also overeat/drink, making a poor mental shift and an excuse that I will be better the next day…so I make sure I fit something in daily,  even if it is only 30 min cardio session of intense sweat!  I always feel so satisfied and accomplished when I don’t let myself down…also does not hurt to lose a few pounds along the way!

Kathy Tisher

The main reason I work out is that I know it is good for my health - short term & long term - for not only my physical well being but for my mental & emotional health too. And no matter how I grumble & groan about waking up early and getting my tired body to class, I ALWAYS feel better afterwards!

Shauna Barcelona

I do it because I will not let a chronic disease define me. Working out regularly keeps me strong and focused on what is really under my control. Thanks for challenging me a bit more every session!

Andrea Harris

My 6am boot camps have made me a healthier person. With 4 kids in multiple sports, a husband who travels for work and my own part time job there never seemed a good time for me to work out.  Then I was invited to a 6am boot camp last July with Tracy and have never stopped. It is a challenge but I always laugh, leave with a smile on my face and no one misses mom from 6-7am.   I have lost 16 pounds and can do more push ups than anyone in my family!  I sleep, eat and feel so much better! 

Sue Boser

 I book my exercise like a meeting, into my calendar on my iphone, and it reminds me and dings at me to get moving..... because I am worth it !! Typically early mornings work for me, I always feel better and have more energy.

Amy Saufferer

I love working out because:

- it challenges me

- I feel great after a workout...and that helps me eat better:)

- It challenges my family to keep fit too.

Karen 

I workout so that I can age gracefully… I want to continue to have the strength and flexibility to enjoy my activities in the future…

I want to be involved in life as fully as possible…

Connie Peters

.  Bootcamp has been the one and only form of exercise which has toned my entire body and given me an energy I never knew I had!  It has totally changed my sluggish metabolism and I now have to eat quite a lot (healthy foods), instead of the dreaded "diets."  Over the past 4 years of bootcamp, I have lost 20 pounds and a least 2 clothing sizes.  I love being able to set an example for my own teenage children...and lets face it - bootcamp is addicting!  It is fun working out with others and being pushed out my comfort zone.

Sharon Wlaswich

How "I" do it…I found the perfect trainer to KEEP me motivated and inspired!! At the same time I need to be held accountable….that's what keeps me on "track". Knowing there's going to be a "weigh-in/measurement" day ahead keeps me motivated…and makes me want to keep challenging myself…..I "REALLY" wanted to make a change, so I FOUND the time…whether it's 5am or 5pm, I'm going to take it! 

Why "I' do it….Training hard makes me feel good "inside"…thats one of the most important things to me….looking better on the "outside" is just a bonus to me…. Lately, I've been told a few times by friends and co-workers that I'm an inspiration to them….hearing THAT makes me want to keep going and help others feel they can do it too! 

Jennifer Pavan

 I do it because I need it.  It helps to clear my mind and start my day fresh.  I'm always in a good mood after I work out,  it gives me more energy through out the day and I get to spend time with some fabulous women! I have three boys that are very active so I usually get my exercise in  in the morning before my family gets up this way I don't have to find the time to fit it into my day. 

Tracy Steen

tracy@insofit.com

www.insofit.com

If you are interested in #movingdaily and need help in the journey, contact me for both one-on-one and on-line training. I'd love to help you get started!

3 Reasons I Recommend You Exercise With Friends

In my years as a trainer I have noticed a few things. Shocker eh? One thing that stands out time and again, is that people who work out with their friends have a good time. And I don't just mean a "pleasant" time, but a gut-laughing, knee slapping, sometimes pee your pants (not mentioning any names...) GOOD TIME! When I train friends or groups I am constantly amused at how fast the hour goes by, and how much fun the friends are having. Don't get me wrong..when its time to drop the hammer and train...we train. But, in the meantime...friendships are strengthened, women are encouraged, stories are told, and best friends are challenged to be more, do more than they thought possible!

 Here are 3 Reasons why I think you should train with your friends:

1. Accountability - When my kids were little, we lived in Reno, NV for a season. When my work visa didn't get approved at the border on our move down, I became a stay-at-home mom. In order to fit exercise into my day with the little ones, my only option was to wake up at 5am, hit the gym and be home by 7am. "Put a gun to my head!", said the woman who loves her sleep. At any rate, I started carpooling with my friend Shelly. There were so many mornings I couldn't have wanted to do anything less than to get up at that hour and go exercise. But, when my friend was counting on me to pick her up, or when I knew she was sitting in my driveway waiting for me to join her, I didn't want to let her down! I love seeing that accountability among my friends and clients here in Kelowna! When one doesn't feel like it, inevitably the other one is pumped and can spread her energy and enthusiasm.