great link!

Gotta thank Steve C. for this one!  It’s a great site for family friendly paleo recipes!  The lady is a Mom, and a crossfitter!  Check it out!

http://everydaypaleo.com/

Bri

attitude!

Here is a great article about attitude!

http://articles.elitefts.com/articles/training-articles/why-your-attitude-will-make-you-weak/

We can train your bodies but you bring your attitude with you!

Bri

A recipe for the weekend…and a little politics!

Hey everyone, before I get going on my high horse I wanted to post a great recipe for the weekend.  It is one for the grill, I figured since it was going to be Father’s day this weekend it would be good to get outside and fire up the grill…

Grilled  flank steak with pineapple salsa…http://www.cathletics.com/recipes/index.php?action=recipe&recipeID=15

Now to my high horse…the coming G20/G8, some of us have to get into the thick of it!  I wanted to let you guys know about some so-called peaceful protests that I have had the privilege of working.  I have seen protesters throw ball bearings out under the police horses, it can cause the horse to lose its footing, causing the one ton animal to panic, toss its rider, and injure itself and anyone in its way.  I have had chunks of concrete thrown at me, fireworks shot directly at me, potatoes and horse crap thrown, barricades ripped down and used as weapons, and the final indignity…the water gun full of urine.  Please don’t be fooled by the claptrap being spewed forth by the mouthpieces for these so called peaceful groups on TV.  Shaun, Sarah and others, please keep your heads down, and stay safe!

Bri

Defining People…Defining Moments: Jay & Tammy’s Story

Tammy & Jay’s Lifestyle Change.  How putting a little FirePower into your life can make a BIG difference!

Jay and I joined FirePower Training in October and cannot believe how becoming members of FirePower can change you both mentally and physically. I just had our second son 6 months ago and was trying to work off the excess baby weight I put on (80 lbs of it) and over the summer with Jay’s busy schedule he was slowly adding the pounds.

He decided to check out the facilities one day and asked how many classes in a day you could do.  George replied I don’t think that your body will be able to do more than one.  We both decided to try out a week of the beginners class and have never been in so much pain, I think child birth was easier. After that week we were addicted.

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In only a few short months I have noticed such a big difference in Jay. In the 16 years that we have been together he has never looked better. We would like to thank the trainers for always being there to guide us and of course, yell at us when we need it. Actually, the real reason was we were having nightmares of George yelling at us when we got back for being out of shape in only a week.

It has become a lifestyle change for us,  when we were on vacation we continued to keep up with our workouts everyday, using dumbbells to do kettle swings, workout benches to do box jumps.

We have not changed how we eat, what we have changed is making sure we get to workout at least 5 times a week. It has become such an addiction that we try to find someone to watch both the kids so we can go at the same time or we will do a switch off. Even on days when we are so tired we make it in and we feel awesome after the workout. Each day is a challenge, but each day we get stronger.

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I have attached pics of us…Jay at a size 42 and now a 34/36….me at a size 12/14 and now a 5/6.

Tammy

6 Things You Didn’t Know About Belly Fat

– And How to Make it Scram

Politicians, gossip columnists, doctors, your best friend — they’re all talking about the same thing: fat. Especially belly fat. The great thing about belly fat is that the better you get to know it, the easier it is to make it vanish (if only spam e-mail worked the same way!). Digest these stomach-flattening facts.

1. All fat is not alike. Eat more calories than you burn and the extras get packed away in one of two places — long-term storage depots beneath the skin (subcutaneous fat) or short-term bins deep in the abdomen (visceral fat). Visceral fat is what we call omental fat — that is, fat in your omentum, a piece of webbing that hangs off your stomach just beneath your ab muscles, sort of like a mesh apron.

2. The fat you don’t see is the most dangerous. The soft, superficial stuff that ripples your thighs and tummy may be a bikini spoiler, but if you can pinch it, it probably won’t kill you. However, if you have a solid “beer belly” . . . well, you’re likely headed for more trouble than a politician hooked up to a polygraph. That’s because too much deep fat churns out supersize amounts of hormones and proteins, which can lead to big hazards. Among them: lousy LDL cholesterol and triglyceride levels; high blood sugar and blood pressure; insulin resistance; and widespread inflammation. All are instigators of many diseases — including dementia, cancer, heart disease, and diabetes. But often you can get a “do over” and it doesn’t take that long and isn’t that hard, if you know what you’re doing. So don’t stop reading!

First, don’t rely on your scale. As you start to reduce risky belly fat, your weight may temporarily go up. So ditch the scale in favor of the tape measure. If you’re a woman, your waist should be 32.5 inches; if you’re a man, 35 inches. Creep past 37 inches for women or 40 for men, and the health dangers increase.

3. Stress makes you fat. Not only does stress lead you to eat Haagen-Dazs straight from the carton, but it also triggers the release of cortisol, a stress hormone. When stress becomes unrelenting, the omentum attempts to control cortisol flow by sucking it out of the bloodstream. Nice try, but cortisol fights back once it’s in the omentum and turbocharges fat there. That sets off other chemical reactions that leave you feeling hungry . . . and looking for the Haagen-Dazs again. Fortunately, any kind of stress reduction, especially exercise, will help short-circuit this stress/fat cycle. Feeling tense right now? Go for a walk the minute you finish this column.

4. The fat you eat affects the fat you get. When monkeys munched on trans-fat laced diets for 6 years, they developed more deep-belly fat than those who went trans-fat-free, even though both ate the same number of calories. Physiologically, we’re close enough to monkeys to extrapolate that trans fat doesn’t do anything good for your waist or your arteries.

5. Blasting belly fat isn’t hard. If you’re not overweight but still have an oversized waist, the fastest way to shrink your omentum is by walking. Taking a brisk 30-minute walk each day will keep those fat cells from expanding. Pick up the pace some, walk a little longer, and you can give your omentum a makeover, turning a flabby apron of omental fat into sheer mesh again. After 30 days of walking, start doing resistance exercises as well to add muscle and lose inches — otherwise you’ll hit a plateau. No dumbbells? No gym? No problem. You can get an excellent workout in 20 minutes by using your own body as a weight to stretch and strengthen all of your major muscle groups.

6. Whole grains scare away belly fat. If you and a friend go on a diet but you eat whole grains (meaning brown rice, steel-cut oats, and whole-wheat pasta, not whole-grain Pop Tarts) and your friend eats processed grains (anything made with white/enriched grains and flours, cupcakes to noodles), you both might lose the same amount of weight, but you’ll shed more belly fat and lower your levels of C-reactive protein, a marker of damaging inflammation. And your food will taste better, and you’ll feel full longer. AND you’ll have a flat stomach!

Source:  Realage.com

Healthy Moms Event

HealthyGirl and FirePower Training Present…

Healthy Moms, Healthy Babies

Promo Video

Are you a busy or a new mom? Are you expecting a little one? Do you have a young family?

Join us for an hour of pampering, tea, nutrition tips, samples and other goodies on November 26 in Milton at 10am. This exclusive workshop, especially for moms, will address achieving optimal nutrition for moms and babies. Learn about low-glycemic eating, nutrition and proper supplementation for moms and babies.

Learn how to get back into your body and how nutrition plays a role in mind and body health. Discover a system to address energy, fitness, immune system, metabolism, insulin resistance, and hormones. All information included in this seminar is recommended by NY Times best-selling author, Dr. Christiane Northrup in her recent edition of “Women’s Bodies, Women’s Wisdom”… Free gift for all attendees. Free to attend but seats are limited. This event will sell out.

Register at www.healthymoms.eventbrite.com

Eating A Little Out of Control?

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Ate a little too much this weekend?  Get your eating back on track with a super easy RESET Cleanse Kit.

RESET™ is a jump-start program to help you take positive steps toward reaching your health and weight-loss goals.

It’s no secret that the key to effective weight loss is making positive changes in diet and exercise. However, making those healthy lifestyle changes can often seem like an insurmountable task. Our Healthy Weight Management products are designed to jumpstart healthy eating habits and help individuals begin to make a clean break from unhealthy food.

Simply replace your meals and snacks for five days and begin a new, healthier lifestyle. In five days, you can: Lose the Cravings—Help reduce carbohydrate cravings with delicious low-glycemic foods Lose the Pounds—Jump-start your new lifestyle by losing those first five pounds. Find the New You—Discover the lean, healthy, and energetic person inside you.

Download PDF Info

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Cost $137.95 + tax. Can be delivered in 3 to 5 days to your front door!

To order, call/text Andrea @ 519-240-4920 or email here

Healthy For Life Nutrition Seminar

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Reset your body and Reset your life to feel better than ever.

Join Andrea Savard, Wellness Coach and her team to learn about low-glycemic eating and proper supplementation for stabilizing blood sugar and cutting cravings for sustainable weight loss.

Discover a system to address energy, fitness, immune system, metabolism, insulin resistance, hypoglycemia and hormones.

All information included in this seminar is recommended by Dr. Christiane Northrup in her recent edition of “Women’s Bodies, Women’s Wisdom”.

Location: FirePower Training, 509 Main St E., Milton, ON  L9T 3J2

Questions/RSVP: andrea@firepowertraining.com

Keeping a food journal

Hey everyone,  I know we harp on keeping a journal about your training.  This is done so you can chart your progress, and see measurable results.  But how many of you record what you eat?  This is also important for self evaluation.  If lately you have been working hard, but spinning your wheels in weight loss, strength gains, etc.  Maybe you need to track what you put in your body, how it makes you feel after, and how you felt in the gym.  I think this is just as important as your training  journal.  I have spoken with a few of you recently about plateauing, and how to break out of it.  By tracking your nutrition, training, sleep patterns, etc.. you can map your way back on track!  I know this sounds time consuming, but maybe this investment of time in your health is worth a little sacrifice.  When lack of time is used as an arguement, I ask you this question; Who was voted off survivor last night?  If you know the answer, you have enough time to write your food consumption down!

See you all in the gym!

-Brian

WOD – May 21st, 2009

Warm – up

CrossFit Baseline

500 m row

40 squats

30 situps

20 push ups

10 pull ups

Skill

Hand stand push ups

boxes, bands, foam, strict

WOD

“Diane”

Dead lifts and Hand Stand Push ups

21-15-9

 

 

 

You Don’t Need To Work Your Abs From Sixteen Angles

So I was in the gym today and noticed an advertisement for a new fitness class. I can’t recall exactly what it was named, but basically it was “Ab Blaster” or something like that. It was touted as “30 minutes of direct core work.” And my only thought was “What a waste of 30 minutes!” 

Should you Ditch the Crunches and Learn to Work Your Abs?! 

Source: http://lifespotlight.com

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