1/2 Corked Marathon 2012!!

How excited are WE to have gotten into this 1/2 marathon race, that apparently sold out in 3 minutes!!?? Wow! Now, I should clarify the word "race"....I've been told that its not so much a race as it is simply running along a 17-19km route, while popping into 12 wineries, sampling exquisite food and wine. Hmmm, my kind of marathon! 

Themed costumes are encouraged, and just in case anyone goes overboard on the tasting, there is a broom wagon following behind for pick up! I will definitely be taking footage of our experience and featuring this as a fabulous fitness find in the Okanagan!

One of the main reasons that I am excited? I get to run and hang and sip wine with my friends! Having and finding friends that you can exercise with, can be one of the best motivators around. When we make fitness plans with our friends, we have a whole new accountability! When you've planned to roll out of bed at 5:00am to meet your friend at the gym or out for a run, part of the reason that you will go, even when your body is telling you to SLEEP, is that you don't want to let your friend down. She's there for you, you're there for her! I am lucky to have many fitness friends and family, and I am grateful for them all. 

If you don't have people like that in your life, don't hesitate to join a gym, a running club, a local exhibition team, or a dragon boat team and find people to connect with. Take the initiative and get out there. Kelowna is an active community and has so much to offer! Then, maybe next year you will also be running this 1/2 marathon down in Osoyoos and be half corked right along side me!

Clean Eating Flour-less Chocolate Brownie!

With VALENTINE'S Day just around the corner, what better way to surprise your sweetheart, than with these clean eating chocolate brownies! All the taste without the guilt!

I'm always looking for ways to satisfy my sweet tooth, and the dark chocolate in here, mixed with the cocoa powder definitely does that! Next time I may even try adding Lindt's Chili Chocolate to spice it up a bit!

The recipe is listed below the video! Be sure to try this delectable treat!

Be sure to check out the rest of our videos and visit me at ww.insofit.com

Curry Chicken and Veg - From the Freezer to the Crockpot

What a wonderful idea for the busy cook! This crock pot dish is easily prepared and stored in the freezer until you need it. The recipe can certainly be modified to suit your families needs, but here's what I did: 

RECIPE:

3 boneless, skinless chicken breasts, diced

1 zucchini, chopped

1 onion, chopped

1 small yam, chopped

1 tbsp curry powder

1 tsp cumin 

2 crushed garlic cloves

1 package of low sodium chicken boulion

1 chopped mango (or 2 tbsp mango chutney)

salt and pepper

Bring out of freezer and let sit 1/2 hour before putting in crockpot. Place in crockpot, add 1 cup water. Cook on low for 8 hours, or on high for 3 hours. 

"Rock Me ALMONDaeus Smoothie!"

Rock Me ALMONDAEUS!!

Remember to combine a protein, a carb, and a healthy fat!

In a blender or bullet, combine 1 cup unsweetened Vanilla Almond Breeze (or water or skim milk), 1 tsp Almond Butter (or other nut butter), 1/2 banana, 1 scoop vanilla whey powder, large handful of spinach, and 1 tsp mixed Chia Seeds/Hemp Hearts, 3 ice cubes.

Blend until smooth!

Nice and green!! I also added a dash of coconut extract to make it taste like the tropics!

So gooood! So good for you too!

100 Fabulous Fitness Finds! SLEDDING!!

Tis the season!! Well, we didn't have a lot of snow in December to participate in this lovely outdoor activity, but the end of January was dumping on us! What a great opportunity to grab the sleds, get your friends together, and get some fresh air.  

Last weekend we headed out to our school's backyard (Chute Lake Elementary in Kettle Valley), and had a blast! Even if you're not keen on sledding yourself, you can get a great workout in while you're there.  

Offer to carry those little snow angels up the hill, race the kids up and down, or get on your hands and knees and build a snowman! Whatever you do, have fun and remember to get outside this season!

Super Bowl Yam Chips!

Party weekend coming up, don't be left with nothing healthy to snack on!  These are a great make ahead option, that will be sure to satisfy your desire for Doritos, but with half the calories and fat!!

Wash and peel one long yam and with a very sharp knife, slice as thinly as possible.

Melt 1 tsp of coconut oil, and toss with sea salt and sliced yams in a large bowl until coated.

(more oil will make them crispier, but also increase the fat content)

Bake in a 325 degree oven, for approximately 30 minutes. Flip half way through.

Dip these in hummus, guacamole or antipasto for a healthy alternative!

www.insofit.com

whatever you do....DON'T QUIT.

How many times have you started a fitness routine, only to find that you lose interest or lack motivation a few weeks into it?  If you have, you’re certainly not alone. I recall sitting with one potential client who was really contemplating whether or not she wanted to hire me at all. She was already predicting that she would fail at any attempt, just as she had done so many times before.  My advice to her?  Expect it. Expect that it will be hard, expect that you will want to quit, expect soreness, expect excuses, and expect lack of motivation. These things are very likely to be a part of your journey. However, if you know what’s coming, you can prepare yourself to deal with the obstacles. We talked about:

·       Setting short and long term sustainable goals. Changes YOU can live with.

·       Relying on structure instead of just motivation (you exercise because your day timer told you to, period.)

·       Adapting a “no excuses” policy for yourself.

·       Having compassion for self. If you mess up, wipe the slate clean and start again!

I can’t tell you the number of people who start and quit, start and quit. What if this time….you just didn’t quit? Imagine where you would be next year this time.

“This is how it will go……..
You’ll get desperate, so you’ll start. You’ll be motivated. You’ll be on fire. You’ll be tired. You’ll be sore. You’ll make an excuse. You’ll miss one day. Then you’ll miss two. You’ll beat yourself up. You’ll try again. You’ll make an excuse. You’ll sleep in. You’ll despair. You’ll think it’s not worth it. You’ll think you’re not worth it. You’ll get desperate. You’ll quit.
Anticipate that ALL of these things will happen eventually, and then just DON’T do the last one. DON’T QUIT, whatever you do……DON’T QUIT.”

~Tracy Steen

Check out my website for more motivation!

www.insofit.com

Top 100 Fabulous Fitness Finds in Kelowna, BC: #11 - Ice Skating at Stuart Park!

Stuart Park has been open for a few years now, but can you believe that yesterday was my first time on the ice? For shame :/ !! It is a wonderful FREE facility. All you need is your own skates. The music is playing, people are laughing. When it was time for the Zambonie to clean the ice, there was a gal there from a local radio station handing out fruit snacks and stickers! And, if mom and grandma get cold, its only a few blocks walk to warm up with a latte from Starbucks! Check it out before its spring time!

Be sure to check my website for exercise ideas, nutrition tips and motivation!

www.insofit.com

SMART MOVES with Toby Tannas and CHBC News!!

SMART MOVES with Toby Tannas

SMART MOVES is launching this week! What a great way to get some tips from the pros! Each week you will either get an exercise tip, or a clean eating tip to help you as you move toward a healthier YOU!

You can look forward to making clean Superbowl snacks that won't pack on the pounds. Check out this picture and see some of the delicious foods we will be featuring:

Also featured in upcoming episodes, is clothing from local retailer RAW 69. Lots of fun and fashionable clothes to work out in!

**Stay tuned for show dates, but I believe the first show starts this Monday, January 23rd, at 5pm and 11pm

Losing Weight Is All In Your HEAD! (at least...that's where it starts!)

Always be a first-rate version of yourself, instead of a second-rate version of somebody else.  ~Judy Garland

Numerous scientific studies have shown that being kind results in significant physical, mental and emotional health benefits:

-It maintains good health and diminishes the effect of disease.

-Endorphins or natural pain-killers are released as well as a physical sensation of euphoria, which leads to improved emotional well-being.

-Stress related problems including depression tend to improve after performing kind acts.

-Self-esteem is enhanced as well as feelings of optimism and happiness.

-The immune system is strengthened and physical pain decreases.

Have you ever been petrified to start a new fitness program, for fear of failure once again?  Can you even count the number of times that you vowed that THIS is the time you will lose weight and THIS is the time that you will keep it off for good?  How often have you promised yourself that you will get fit and stay that way?  Does the fear well up in your throat when you think about what it takes to change, or do you feel a surge of excitement for the possibilities of what may lie ahead?  

For a large majority of the clients that I meet, we begin our consultation sessions with them exposing their fears of committing to a program, that quite frankly, they are not sure will help them.  They’ve tried every diet out there, every fitness idea from the Thigh Master to Hot Yoga.  The program works for a while, but in the end, the diet of rice cakes and cabbage soup, and the 4:30am hill sprints are not sustainable for them, and they end up giving up.  But then the worst of it happens....they berate themselves for their failures.  “I’m an idiot, I knew I couldn’t do it”, “I’m a loser, a failure, I suck”, “My mother was right, I’ll never amount to anything”, “I don’t deserve to be happy”...and so on.

The things that we say to ourselves about ourselves, have a huge impact on how we see life, and how we choose to live in the world and in relationships.  If we tell ourselves that we are losers, then consciously or subconsciously we will sabotage any attempts to succeed in life.  

A great litmus test is to be still and listen to what you say to yourself in your head, when you screw up.  What do you hear? “Loser”, “Idiot”, “Fat”, “I’m nothing”.....and the list goes on.  Or.....(and yes, there is another option!), are you KIND to yourself in your head?  Do you have empathy for yourself, just like you would for a good friend who messed up?  Perhaps a kinder approach to self would sound something like this instead: “Tracy, I know why you ate that whole chocolate cake today, you were anxious about confronting your husband about last night’s argument.  You feared that if you stand up for yourself, that he might get angry and leave you.  You don’t like those feelings of anxiety, they feel awful, but cake takes that away for a few moments.”   I understand why that little part of me is there, she’s always there...looking out for other people’s feelings, making sure that she doesn’t rock the boat so her world feels safe.  But what if this time, you believed that you would be okay, even if someone is angry at you, even if you were left alone?  What if you could just be beside those feelings of anxiety without having to make them go away?  Having compassion for self and being kind in your inner thoughts is key to navigating your way through this weight loss journey for the 8th, 9th or 50th time!  Start by just saying kind things to yourself about yourself, even if you don’t believe them yet!  Keep saying them, I know that your world will give you plenty of opportunities to practice this!  You might say things like, “Everyone is allowed to make mistakes, I don’t have to be perfect, I deserve to be happy, I am worthwhile!”  Get into the habit of treating yourself with kindness instead of berating yourself, and let the fitness journey happen one day at a time

Tracy Steen
Personal Fitness Trainer
BCRPA Certified
MA Counselling Psychology

Chicken Salad Rolls!

I needed something clean and fresh for dinner tonight, and these Asian Chicken Salad Rolls were the perfect thing!  Although they were a little time consuming, I cleaned up the recipe as best as I could so that at least they were healthy. They were a hit with the family, and they'll be the perfect lunch tomorrow!

Recipe:

Rice paper

Cooked chicken or shrimp

Julienne carrots

Sliced red peppers

Chopped cilantro

Beans sprouts

Rice noodles

Thinly sliced romaine lettuce

Spicy Peanut Lime Dip:

(modified from Whitewater Cooks)

1/2 cup chunky all natural peanut butter

1 lime, juice and zest

2 tsp sesame oil

4 tbsp sweet chili sauce

4 tbsp rice vinegar

4 tbsp soy sauce

1 tbsp sugar free maple syrup

2 crushed garlic

2 tsp fresh ginger

1/2 bunch cilantro

1/8 cup olive oil

Blend in magic bullet.

Add 1/3 of the dressing to the rice noodles, and serve the rest as a dip for the salad rolls.

You can be creative with the filling and put in whatever suits your taste. Add fruit like mango or pineapple for a little kick of sweetness.

Kelowna's Fabulous Fitness Finds!

Kelowna has so much to offer, including a variety of fitness activities to help keep you healthy throughout the year!

Be sure to log on to my Youtube channel for a list of fabulous local fitness finds! Check back often as we will continue to post them throughout the year!  Youtube Channel: fitgirl40

Ben Lee Park

The Golf Center Driving Range!

The Energyplex!

COMING SOON! 30 Minute Workouts!

NEW 30 MINUTE WORKOUTS!

Coming soon!

Strapped for time? Need exercise ideas? Don't want to go to a gym?

Workouts you can do in your own home

 in 30 minutes!

Here is an example of a workout you can expect!

Cardio Craze!

(REMEMBER TO ALWAYS CONSULT A DOCTOR BEFORE STARTING ANY EXERCISE PROGRAM)

Need: Box or Bench, Dumbbells, Skip Rope

Warm Up: 5 minutes

JUMP:

20 Jumping Scissors

20 Jump Squats

20 Box Jumps

PUSH:

Pushup and roll over to full sit up: 1 of each, then 2 of each, then 3, 4, 5, etc all the way to 10!

PRESS:

20 Curtsy Lunges with Shoulder Press (20 each leg)

SPIN:

30 Snowboarders

EXPLODE:

30 Box Jumps

PUNCH:

20 Full sit up into 4 air punches

SPLIT:

40 Jumping Split Squats

LIFT:

40 V Ups

CLIMB:

50 Mountain Climbers

SKIP:

100 Skips

PUKE:

25 Floppy Burpees!

REPEAT 3X

**All routines come with colored pictures of every exercise!

Exercising throughout the Holidays!!

What a lovely year in Kelowna it was to get out and exercise over the holiday season!  Not too cold, no sleet and wind to speak of either.  One of the ways to get the whole family involved is to go for a walk! It may not seem like much, but if you find a few hills, maybe some stairs, or incorporate some fun races with the kids or dogs, you'll be sure to burn calories as well:)

On Christmas Day, while the turkey was cooking, we dressed up the gang to go outside for some fresh air!

The DOGS got laughed at, but we had fun!

Next we suited everyone up for a play day up at our local ski hill, Big White!  Mom brought the wrong skis for Piper, but that didn't mean we sat in the lodge all day twiddling our thumbs!  We rented some skates and had a ball!

It turned out to be a great day! Love the horses and old fashioned sled that drove by too!

There's always activities and fun and adventure to be had outdoors!  Bundle up and get outside!

Gift Idea for the Health Nut! Power & Pizzazz!

Power & Pizzazz

Great gift giving idea! This is what my clients are getting this year!

Make a big batch to share:

In a bowl, combine...

2 cups Hemp Hearts

2 cups Chia Seeds

1 cup raisins

1 cup Craisins

1 cup chopped dried apple

1 Tbsp ground cinnamon

I wanted to dehydrate the fruit a little so that they were drier once added to the seeds. Place fruit on a sheet, bake in 275 degree oven for 20 min.

Mix all the ingredients in a large bowl.

Pour mixture into cute little containers, wrap with a bow and put eating instructions on.

Make sure you tell your friends to store product in the fridge!

Power and Pizzazz

Ingredients: Chia Seeds,

 Hemps Hearts,

 Raisins, Cinnamon,

Craisins, Dried Apples

Place 1 tablespoon of Power and Pizzazz

in your yogurt, oatmeal and smoothies for instant

 energy, protein, and healthy omegas!

Cocoa Peppermint Protein Bites!

Having the ladies over for cocktails this holiday season? Don't forget to serve these little "figure-friendly" morsels!

Makes 10

1 cup fat free Cool Whip

3/4 cup 0%mf Greek Yogurt

3/4 tsp peppermint extract

1 1/2 tbsp Agave syrup (or use Stevia)

2 tbsp cocoa powder (unsweetened)

10 Nilla wafers

4 mini candy canes crushed

Combine first 5 ingredients, and mix till smoooooth!

Place 1 Nilla wafer in the bottom of a paper cup in a muffin tin and top with 1 heaping tbsp of filling.

Put those candy canes in a plastic bag and crush them up! Top each with a bit of crushed candy cane!

Freeze until firm and ENJOY!!

Blueberries with Creamy Greek Yogurt!

Combine the following ingredients:

0%mf Greek Yogurt

Source Yogurt

1/2 cup blueberries

10-12 almonds

1 tsp Chia Seeds

Sprinkle of cinnamon

Drops of Stevia (optional)

Dash of Lemon Extract (optional)

Combine 1/2 cup Greek and 1/4 cup Source.

Add almonds and blueberries.

Stir together, then add the Chia seeds, lemon extract, cinnamon and Stevia drops.

Stir well and enjoy your very healthy, high protein afternoon snack!

A Transformation Indeed!

This is what 3 months of consistency can achieve!! Linda committed herself to cleaning up her diet. We introduced "clean eating" and since she really liked entertaining, she needed a concept that was going to allow her to still do that. So we talked about the 80/20 principle....eating clean 80% of the time, and having a few treats 20% of the time. She did resistance training 2-3x/week, and cardio 3-4x/week. She still has some goals that she wants to reach, but she is well on her way!  Congratulations Linda on all your hard work!

Thai Butternut Squash Soup!

Super easy soup, for a "souper" supper!
Ingredients:
1 Butternut Squash, peeled and chopped
1 small onion chopped
1/2 small cauliflower chopped
2 garlic cloves chopped
1 apple chopped
4 cups low sodium chicken stock
1 can reduced fat coconut milk
1/2 tsp dried sage
1/2 tsp Sambel Olek
1 tsp red curry paste
salt and pepper to taste

CHOP

SAUTE TILL SOFT

Add Liquids and Red Curry Paste

Simmer until all vegetables are soft.

Let cool a bit and puree.

Enjoy your yummy Fall soup!

I added a big dollop of Greek yogurt to add some protein, but its great the way it is!

Pumpkin Protein Shake!

FALL IS IN THE AIR!!! What a better way to complete your workout than with this delicious shake!

Compile Together:

1 cup Almond Breeze (or Skim Milk)

1/2 cup pumpkin puree

 6 ice cubes

1/2 tsp cinammon

1/2 tsp pumpkin pie spice

Agave to sweeten (optional)

1 scoop vanilla whey protein powder

splash of vanilla

Blend together in your Magic Bullet!

Now sit back and relax, you've made a healthy choice!