Welcome!

Welcome to my blog!

Subscribe and keep posted on my thoughts, tips, reviews, tricks and tools of the trade.  I created this blog to keep in touch with clients and ,hopefully, reach others looking for inspiration, motivation and support.

At age 41, I believe that you are never too old to make positive changes in your lifestyle.  Waking up one day and deciding “today is the day I become fit and healthy” is great in theory, but it does not happen very often.  Waiting until you are inspired to make changes may mean that you will be waiting a long time.  Take one step at a time and others will soon follow…it will take some work and some time, but the pay off is so worth it!
What I do: Personal trainer, yoga teacher and owner of Bodysculpt Bootcamp Fitness and Yoga for Women.

How I live:I try to live life to it’s fullest and am inspired each day by my family, friends and clients.  I have discovered a new passion in yoga and feel better at the age of 41 then I ever have!

What makes me tick: traveling the world, yogaholic, reading until dawn, discovering new inspirations, laughing, eating, life and love…always love

Let me know what you think and what you want to read about.  You can also find me at: www.bodysculptbootcamp.ca

Happy reading!

Richelle

Adventures in Yoga

deck extension my talented husband built

So I decided to take advantage of the great weather we’re having and take my yoga practice outdoors today….new extension on our deck would work wonders for my practice.  I wiped down some space (moisture from the night left on the deck), set up my mat, block and strap.  My ‘babies’ …my dog and cat decided they wanted to join me and share in this glorious morning.  So I let my dog out and got Jake, the cat, strapped n to his harness and we all got settled in for a great practice.  The sun is shining, birds chirping and all is good in the world….absolutely beautiful.

My laptop  was all set-up to start my itunes podcast (have to give a shout-out to Apple…love my macbook).  I love doing podcasts in the morning for my practice.  I have a pretty busy schedule and sometimes it’s not so easy to get out of the studio for classes.  Having the ability to do podcast at home keeps me in touch with other yoga teachers and is nice to be guided through a creative sequence with tips and cues you can then carry forward in to your own classes.  I choose a level 2/3 class to challenge myself.  In this class there were some great sequences, hip openers, bakasana, and handstand.

I was about 35 minutes in to my practice…sun is out n full effect and what seemed like a good idea is now turning in to a slight heatwave.  I was dripping sweat everywhere…my mat, my blocks, my towel and I knew that I was releasing toxins & burning off the Molten Chocolate Lava Cake my husband was experimenting with last night…hmmmm…or at least that is what I kept telling myself so I could get through it.

450 calories/serving

Burning off the calories…burning off the calories….that is my mantra in my practice today.  All approximately 450 of them…I am not even going to tackle or think about the fat and sugar.  Needless to say, it was a yummy cake and gave me some motivation for my practice today.

So I am sweating and detoxing and my muscles are beginning to shake a little (okay, so allot) and the podcast leads me into bakasana or crow pose.  On a good day, I can get up no problem….on a not-so-good-day, this pose can be challenging.  I was having the latter…add sweat to the mix and it made things a little bit more challenging.  In any case, I did it and all was good again in the world.  Onward and forward.

At this time my cat has decided to become one with my mat and proceeds to roll around under me while I am recovering in downward dog.  This is fine until he decides it is also a good time to play and test out his manly claws on my mat….not good.  Trying to move him becomes a complicated yoga pose on it’s own.  After a bit of a wrestling match, I am victorious…minus a few scratches.  Back to my practice.  I reconnect to my breath and sink back in to downward dog.  As I look towards my feet I notice that Jake has left me a present…apparently he is shedding and has left the good makings for a hair transplant if you know of any cats in need.  Sigh.  Breath and stretch..breath and stretch.

Moving forward, time for handstand….shudder;-)  This is an asana that I have trying to master and overcome fears of falling.  Amazing how you can do and be so fearless when you are younger, but as you age you become less confident in your body and movements.  Yoga is about letting go of ego and taking yourself to new levels, new heights and challenges.  For me, this include handstand without a wall.  So I have the brilliant idea of tackling this in the grass.  This will give me a little cushioning in case I do fall.  So over to the grass I go.

Long grass in my backyard

Let’s recap…I have a dog and a husband who likes to grow the grass super long in the backyard.  And for some reason, the grass grows like it’s on steroids!  So think:  dog, long grass and things that can be hidden from view

So I set myself up, take a deep breath and fly into the air…and I am up…YAY!  And then I am down.  I give it a couple more tries and then take a break in child’s pose.  My heart is pumping and I am feeling on top of the world.  I did it!  Not for very long, but I got up there!  And I feel on top of the world!  At the age of 41 I can d handstand again…it’s not pretty, mind you, but I got up there without the wall!

By this time in the podcast, we are to move back to our mats if we went to a wall and come into downdog.  Now I mentioned how yoga is about letting go of ego…well, I let mine get the best of me.  I decided I was going to do handstand again.  I set myself up and flew in to the air…oh oh…abort, abort…this is not going as planned.  Over I tumble and I land HARD.  Once I get over the shock, I gingerly pick myself back up and take notice of the fact that I landed about an inch away from a lovely pile of doggie do-do that apparently was hiding in the freakishly long steroid grass that my husband likes to cultivate…hiding in wait for an innocent bystander to discover it’s fragrant gift to the world.  PHEW!  That was a close one.

Gorgeous Meka

Dusting off my ego, I limp over to my mat to rejoin the podcast for savasana.  I am now covered in dew and bits of grass, which apparently I have a slight itchy allergy to, and gratefully lie down on my cat hair infested mat.  My cat, through all this, is lying peacefully beside my mat soaking up the sun.  My dog is hanging out in the shade by the pool…oh the good life.  I am sure they are thinking that I am crazy or maybe they were admiring my courage and strength, but to keep me humble have decided to fake nonchalence and ignore me…

Ahhhh savasana.  I am itchy and sweaty and sore and trying to reconnect to my inner peace.  The instructor in this podcast is talking about being grateful and making a list of 10 things you are grateful for.  I smile at this because at that time I was grateful for the fact that I did not land in dog do-do.

Moral of the story:  do not let your ego take over your mat.  be courageous and strong, but mindful of your limits.  Oh, and be aware of what you may or may not fall in to when you land:-)  Know that when you try something new, you may not succeed the first time, but when you do it can be the best feeling in the world.   Know that no matter how high you fly, you will always land on your feet (or your bum).  It may not always be a graceful landing, but you had the courage to fly and that’s what will embrace your spirit and help you soar even higher the next time.

Healthier recipe for Molten Lava Cake:  http://healthyindulgences.blogspot.com/2009/01/healthy-molten-chocolate-cake_10.html

jake in the grass

Tip to Stay Motivated

Motivation Tip of the Month:

Magazine Subscriptions: In class on Monday I talked about ways to stay motivated and one of my favorite ways is having fitness and health/lifestyle magazines delivered to my home. They are a great tool to keep you motivated and gives you new ideas, nutrition tips, etc.  Some of my favs are:
Women’s Health
Yoga Journal
Natural Health
Best Health
More
Fitness
Oxygen
Find one you like by browsing the racks at your local Shoppers or magazine store.  Subscribe for yourself and give as a gift to someone else.  Learn more about this and other tips on my YouTube Channel:  http://www.youtube.com/user/bodysculptBC or by subscribing to my blog.

Confused about Organics?

Confused about organics? There is a lot of information on the market about what and what not to buy. Add the cost factor and it can get a little overwhelming. Luckily a group called the Environmental Working Group has done the work for us.
According to findings from 87,000 government tests, the Environmental Working Group (http://www.ewg.org/) created a list they call 12 the “dirty dozen.” Ranked from 1-being the worst to 12, these are the fruits and vegs we need to be aware of. Some fruits and vegetables can have nine different pesticides in a single serving….YIKES!

DIRTY DOZEN:
Buy These Organic

1. Peach – worst
2. Apple – worst
3. Bell Pepper -worst
4. Celery
5. Nectarine
6. Strawberries
7. Cherries
8. Kale
9. Lettuce
10. Grapes (Imported)
11. Carrot
12. Pear

CLEAN 15:
Lowest in Pesticides

1. Onion -best
2. Avocado -best
3. Sweet Corn -best
4. Pineapple
5. Mango
6. Asparagus
7. Sweet Peas
8. Kiwi
9. Cabbage
10. Eggplant
11. Papaya
12. Watermelon
13. Broccoli
14. Tomato
15. Sweet Potato

Should You Care About Pesticides?
This is something that you should definitely do your research on. You will find both sides of the coin on this debate and whether you care or not will be your own personal decision.
So what do you do when you get your produce home?
Do you wash, peel, soak…or give it a quick wipe like my husband does;-)
Rinsing reduces but does not eliminate pesticides. Soaking is not recommended unless you are using an antibacterial soaking agent. Vinegar and water spray is always a good option. Peeling helps, but valuable nutrients often go down the drain with the skin. The best approach: eat a varied diet, rinse and wash all produce with specialty veggies wash (ex: http://www.naturecleanliving.com/fruit_veggie_wash_concentrate).

Whether or not you decide to switch to organic is a matter of choice. I always recommend that you do your own research and then make your decisions on what you are comfortable with. Do I choose to shop organically? Yes, as much as I can…but this has been my personal decision and it has been a learning process each step of the way.
Still confused?
Need help filling your cupboards with healthier choices to suit your and your family/household needs?
Need some fresh ideas for meals and snacks?
Why not book a Grocery Tour: In your personalized tour, I will teach you how to read labels, decipher ingredient lists and figure to your best options to fill your cupboards with.  Tours can be booked on your won, with a friend or in a small group.  We go to a local grocery store (recommend Super Stores) and the tour begins!

For more info or to book a tour, send me a message or comment below.
And keep posted for more tips and tools!

Dining Out: Making the Right Choices

After posting my last reviews on my latest finds and recommendations, I was asked to give some ideas and insight into dining out.  This can be a frustrating ordeal for some…where to go, what to eat, etc.  I love food…LOVE IT…so when I go out to eat, the last thing I want to do is tress about what I can and cannot have.  Making changes in your lifestyle and choosing to eat more natural and nutritionally sound food plays a big part in this.  Because of what I do and what I eat on a regular basis, I don’t sweat it when I am out for dinner.  I enjoy myself and choose what I love to eat…sounds easy for me, right?  Key words are: because of what I eat on a regular basis. Because I eat well 80% of the time, I do not want to eat crap…it just does not taste as good to me anymore.  When you make the necessary changes to reach this, you will find your self in the same boat…I promise.  I choose NOT to eat crap because it is just not worth it to me.  I feel awful after I do…physically awful…so it is just not worth it to me anymore.

Choosing Restaurants:

Choose restaurants that are locally owed…in other words, try to stay away from chain restaurants if at all possible.  Reason being is not to put these restaurants out of business, BUT to support your local businesses.  Also, chances are that you will have more interesting options.  Choose bistro style restaurants where the chef truly cares about what he or she puts on a plate.  This does not mean you have to break the bank to go out to eat, just choose wisely.  You can have a fab meal at a local bistro style restaurant and spend the same as you would at a chain restaurant.

No Buffets:

Sorry!!!  These are a giant NO-NO!!! Can you honestly say that you can go in to a buffet style restaurant and a) make great choices, b)not overindulge and c)not feel like crap…physically and mentally.  Thinking that you are saving money is just not true.  Buffets are not cheap, but we get caught up in the all-you-can-eat mentality and it becomes a I-am-going-to-make-sure-I-eat-as-much-as-I-can!  If you absolutely have no choice and find yourself in a buffet style restaurant, choose wisely:

• raw salads and veggies
• whole grain breads
• grilled chicken, fish or seafood’s
• fresh shrimp:  great filler!
• broth based soups
• small portion of dessert

Tips for Dining Out:

• make it about the company and not the food
• drink water with lots of lemon and lime to help clean out your system
• order soda water with your meal…add lemon/lime to flavor
• share an appetizer:  mussels in broth, salad, satay, humus, etc.
• send back the white: no white bread, white sugar, white pasta
• ask for whole grain bread with a side of olive oil for dipping instead of margarine
• choose grilled lean meats for main course
• if pasta is made fresh on premises, order away!
• no creams sauces, please…stick with the reds: low in fat and good for your heart
• ask for dressing on the side so you can control how much you use
• savoy a glass of red wine or spritzer with dinner
• cover pate with napkin after you are done…you will not be tempted to keep eating and if you are, you will have to pull the napkin off and chances are you will not want to do this
• eat half your meal and take rest home for lunch the next day
• enjoy conversation over herbal teas or a latte with skim milk after dinner
• if you MUST have dessert, please share it
• drink lots of water
• ENJOY yourself…dining out should be something to savoy, not dread

Breakfast or Brunch Tips:

• poached eggs or egg white omelet
• always DRY whole grain or dark rye toast
• pea meal bacon – much less fat then regular bacon
• no dessert style waffles
• whole grain french toast…no butter or whip cream please (always ask as some add this without it being on the menu)
• bring your own Agave Nectar (see August food list)
• crepes with fresh fruit
• tea, herbal tea, coffee, latte, cappuccino…all with low fat milk and stevia or agave to sweeten
• fresh fruit bowls or plates with natural yogurt
• fresh made granola….only if you know they make it or order in specially
• smoothies: made with natural plain yogurt or low fat milk or soy milk
• 2 glasses of water for every tea or coffee you drink

Fast Food on the Run:

Do I need to list where to stay away from?  I know drive-through are convenient, but how can you make healthy choices at the drive-through?  If you absolutely must have fast food, try to choose the following:

• order grilled chicken sandwiches with extra veg and no mayo
• grilled wraps
• small fries…say NO to super-size
• water or milk
• no diet soft drinks
• salad with vinaigrette

My Picks for Fast Food:

• pita pit or any pita place:  whole wheat pita stuffed with extra veg, grilled chick and humus – protein(chicken), complex carbs(veg and pita) and healthy fats(humus)
• subway:  choose whole wheat bun, lean meat like turkey or chicken and ask for extra veg
• pizza nova:  great choice of whole grain slices – choose one with chicken, if you can
• pizza pizza:  same as above
• Tim Horton’s:  whole grain sandwich with turkey and veg OR whole grain bagel with cheese and veg

I am a big fan of Pita Pit or any pita style restaurants.  You can order with the knowledge that you are making a better choice for yourself and get some exercise by having to WALK to the restaurant, rather than drive up and through the restaurant to get your meal.

Ordering In:

I love to order in…LOVE IT!!!!  My clients know that one of my favorite things to when hubby is out f town is to order in.  Nice glass of red wine, whole wheat pizza and a movie….simple pleasures.  Here are my order in picks:

• thai:  satay, cold spring rolls, lemongrass soup, mango salad (super yum!), anything tofu, pad thai to share
• sushi:  edamame (great for lunches/afternoon snack), miso soup, curry, sashimi, brown rice maki
• Chinese:  hot and sour soup, rice noodle dishes, egg foo young, tai dop voy, mixed veg dishes
• pizza:  whole wheat crust, unlimited veg, 4 cheese blend or part-skim moz

Lastly…

Remember to enjoy your experience.  If you overindulge, don’t beat yourself up over it.  Remember these tips and get on it next time.  We all fall off the wagon , it’s what you do when you hit the ground that counts.  Get back up and get back on track and learn from your mistakes.  This is how we teach our children, but we forget these simple rules as we get older.  Try to bring back the enjoyment of food by making the choice today to say no to the crap and yes to the fact that you DESERVE better…better for your body, better for your mind and better for your soul!

Feel free to add to my list of tips or if you know of a great restaurant, let me know and share it with the world.  Until next time…

Mantra of the Day

Mantras: can be religious, spiritual or just something that has meaning to you. A phrase or sound vibration that you repeat over and over. Keep saying this mantra over and over and it will come true in time — make up your own mantra, but remember it must be in the present term…I am, I do, I have…not in a future term… — say this mantra in the morning and before bed. Post & share your mantras on the my Facebook Page and see what happens.
Wednesday, August 19: I choose NOW as my time to be the very best that I can be

August Food Reviews:

Here is my list of recent hot finds with links to the companies that make them and a where to buy list. Subscribe to my blog to keep posted on my new hot finds and reviews.

Changing Your Habits

At the age of 30 I decided that enough was enough and started changing my habits. I was still living like I was in my 20’s and we all know what that can lead to! Luckily I grew up in a home where veggies and fruit were in abundance and my mom is an amazing cook and hated most canned soups and convenience foods. At an early age, we were introduced to a variety of foods and ate what we were given. The fridge was always filled with bright colors and homemade desserts and snacks. I have yet to meet a vegetable or fruit that I do not like.

Growing up with this helped lay the groundwork for future food choices. This is not to say that I always ate well and never had any issues with food. Not true…I had issues, but that story I will share for another time. (check out my personal blog) My 20”s were a-typical of someone living on their own and making ends meet. Lots of noodles and canned tuna or take-out. When I moved to Mexico, where I lived for 3 years, I could only afford things that were less expensive to buy: rice, vegetables, fruit and cheese. These were staples in my cupboard. When I moved back to Canada, I brought back a dog and cat and about an extra 25 lbs in excess weight…and that was NOT my in my luggage. In any case, one thing eventually led to another and I decided I was not happy and it was time to change my habits. I was eating okay, but knew I could always improve. Having a family history of diabetes and heart decease on both sides was always in the back of my mind. So I started to research and try new things and continue to do so today. it did not happen overnight, it was a gradual change, but it led me to feeling better and having more energy NOW at the age of 41 then I did at the age of 31.

In my private sessions with clients and the classes I teach, I talk about nutrition and pass on my favorite new finds. I have learned to shop in a couple of different stores and buy in bulk so I don’t’ have to go back that often. This also means I always have stuff on hand which saves a to of time and frustration in the end. In the coming months I will be hunting out new finds and giving my reviews. Please let me know of any of your hot finds or foods you have tried from my ‘hot list’ and post them in the comments in my blog.