"I'm Talking To the Man in the Mirror"

Thin-Spiration. The online phenomenon of ogling bone thin women with the intent of depriving yourself to look like this. Using these images as inspiration and motivation to lose weight, to make yourself "better".
Now I am all for finding ways to keep yourself on track for a healthy and happy life, but this is a trend that disturbs me.
Not that it's new - we have been staring at images of pin-thin cover girls for decades, longing to be just like them. Our modern day role models are less people who change the world and more people who change their bodies to fit the ideal of a modern day woman. We care less about what people have done and more about what they look like. And, most disturbingly, this is how we now judge ourselves.
Thus begins the cycle of inadequacy that leads us to continue to push ourselves to be better. And when we find we cannot reach that impossible ideal, we sink into self-loathing and self-defeating behaviors.
I don't know how we stop this, short of tuning out of media altogether, but I know that we can seek healthy living role models to emulate that boost us up, inspire us and make us want to work hard to be our best.
Bottom line is - when we look in the mirror we need to turn off the voice that compares us to others and tune into the voice that sees the truth of what is in front of us. The voice that confirms the truly valuable parts about us that define us more than what a number on the scale could ever do.
Find Your CORE!

"Taking Care Of Business"

Your "Ask Annie" Q & A for the week!
"Anne - how on earth am I going to keep motivated while you are away? I am used to our schedule and am worried that I will fall off track when you leave"
Thank you for that question! Having you ask it shows me how much you desire to stay on the right track. I will share my tricks for keeping active on my own.
i) schedule in your workouts: put them in your calendar, just like you would if you were coming out to a class. Plan when/what/where you will workout and include that in your calendar entry. Fitness video, walk with friends, no matter what you plan, write it down and follow through. "If you fail to plan, you plan to fail"
ii) get together with friends: include workout buddies in your plans - having someone else to work out with will both motivate you to follow through with your workout, but also will make the time pass more quickly and be more fun!
iii) listen objectively to your body: if you are not currently training for a goal (ie/weight loss, etc) then maybe your body could use a little break. Check in with yourself, and see if that body could use a little rest. Enjoy a few recovery days and then get back on track with your scheduled workouts.
iv) try something new: grab a different style of workout video or try a new form of fitness/sport. Sometimes a change is as good as a rest. Try yoga, play baseball with friends, go swimming....switch it up! Our bodies like surprises and it's good for our minds too!
v) get out to Zumba!: our Zumba classes are still running! Getting out and staying in routine will help keep you going the other days of the week.

Remember - no matter what methods you use, you can totally stay on track while I am on vacation. And it will be worth the effort.

Find Your CORE!

Baby,Baby, Baby...OOOOHHHHH!

My son David wants you to know he disagrees with the title of this blog because the Bieber is "uncool". So now that we have kept David's cool factor intact, let's move on.

                                                          Annie & David with new baby Bowen

I.BAKED.BREAD.
And it tasted...like bread. Actual delicious, crusty on the outside, warm and airy on the inside, melt in your mouth awesomeness. Bread. From NOTHING! No box, no breadmaker, no nothing - just a bowl, flour, water, yeast and my hands.
It was incredible. One of my proudest moments. Now I understand that this may sound like I am exaggerating or making too much of this, after all I am known for hyperbole, BUT I swear to you this was special. Something from nothing.A miracle.
This has been an interesting week in history. The birth of the future King of England. A media campout waited outside a set of doors at a nondescript London hospital, reporting on every shadow, every curtain movement. It was monotony at it's best. But the world tuned in. And never left. A collective "aaaawwwww" was heard around the world as the Royal couple exited those doors and showed the watching throngs their new baby boy.
On the same day, with less media and paparazzi (though with no less drama I suspect) a baby boy was born here in Oshawa. Born at 11:56pm (cutting it pretty close!), Bowen Raif Davies was born to my friend (and CORE member) Bex. I sat on the couch the day after these birthdays and fretted - first that the Royal couple hadn't shown me their child yet, second that I hadn't seen Bex and her baby yet. What is it about babies that they cause in us these visceral, raw emotional reactions? Why do we care SO much about this daily occuring, completely natural and truly, for the most part, pretty disgusting process?
It's a miracle.
From the second of conception to the hold of new life in your hands, it is a miracle. Something from nothing. In a world where we have forgotten how to create, have outsourced every mundane chore, and are too busy to take 1/2 hour to workout, babies take their time. They can't be multitasked, hurried along or processed. We have no control over what, who, when they become. Babies force us to be present. To be alive. To wonder again.
This is what the baking process was like for me - a conception, a process of growth and development, followed by the triumphant removal from the oven. The conception in this case, was short and sweet (much like the conception....oh, never mind ;) ) flour, add water and yeast, stir. Then wait. At this point you must stay present - not allow yourself to get caught up in a thousand other things. Breathe. Knead. Flour. Turn. Shape. Rest. Wait.  Pop into oven. Patience. Wait. Smell. Breathe. Ahhhh...it's time.
A miracle. Something from nothing. This will nourish my children, and represents more to me than just a loaf of bread. Patience. Presence. Important lessons.
Miracles occur everyday. How many do you take note of? Babies and bread - they insist on our attention, but other things go quietly unnoticed.
Have Patience. Be Present. And you won't miss a thing.

Find your CORE!

                                                             In the beginning...

                                        how all good things in my home start - with a grope!

the bun is out of the oven!

Food Glorious Food!

Disclaimer** Do NOT read this post while hungry, waiting for dinner or warm, yeasty delicious fresh out of the oven delicious bread.

I love food. I love eating. And I HATE.LOATHE.ABHOR.DETEST. cooking. Get the picture? There is something about splitting open a bag off something, pouring it into a vessel and heating in some form of human conducted box that bores me to tears. Because let's face it, this is what passes for "home cooked food" in today's day and age.
I have been reading the book "Cooked" by Michael Pollan, who is my favourite common sense food writer. The book chronicles his decision to take an active role in the art of cooking. After all, cooking, as Pollan describes it, is the one thing that sets us apart fundamentally from all other species. No other mammal, reptile or bird breaks out a Zippo to light up the barbie and throw on a slab of meat. We cook, because with the advent of fire, many things became digestable to us that were not before (ie/pork) also because using the energy from the fire (cooking) to kick start the digestion and allow us to use less energy than we would to process raw meat. This freed up our genetic ancestors to consume this extra energy to evolve our brains, and less time chewing made for a more civilized society - community building, inventions etc...... So, inventing fire and figuring out how to cook actually played a role in our evolutionary process.
Pollan is revisiting 4 popular methods of cooking: grilling, boiling, baking bread and fermenting. He takes the reader through the history of each, how to, and more. Well worth the read, as are all his books. Get them on your summer reading lists!
It got me thinking about how little we actually do for ourselves in the kitchen. So many of our foods are processed, manufactured, bagged, shipped and slung into our grocery carts without a second thought. I pride myself on avoiding much processed food, but realized that the meatballs I had for dinner came from a box, the sauce from a tin and the pasta from a bag. Hmmmmm.
So this weekend the Tiffin girls are embarking on Operation Bake The Bread. Yes - Amy and I are going to bake bread. We are going to mix, roll, knead, rise and bake bread.Together. Without killing each other - but that is a whole other blog. I'll keep you posted.
Find Your CORE!

"School's Out For Summer"

This week's Ask Annie question! Please forward any fitness/wellness related questions you have to me and I'll endeavor to answer them with great accuracy and a maximum of witticisms.

"I have been working out and eating healthy - but I struggle on weekends when my kids are around. More food lying around, less opportunity to exercise and so much more stress and demands. In short - I forget about taking care of me, and slip back into old habits. How do I survive a whole summer and stay on track?"

Great question! Congratulations on those great lifestyle changes - and you CAN keep them up - no matter what the summer throws at you! This is something that I struggle with as well, so here are some tips that I put into action to help keep myself in line.

Schedule, schedule, schedule! Have a plan - on paper if necessary - of what, when, where you will be eating each day. Don't get caught out at the park with no snack, leaving you hungry and more likely to grab an unhealthy choice when you get home. If you plan the day around your meals, both you and the children will welcome the familiar routine and it will make it easier to relax and enjoy the day.
Think fruit and veggie trays, not Goldfish and potato chips. If you put it out, they will eat it. Trust me. Put out a platter of fruits/veggies - make a healthy dip (hummus, yogourt etc...) and it will get eaten if they are hungry and expect it. If it helps, leave processed food at the grocery store. If the kids ask for it, tell them that you will need to drive to the store with them. Often this is enough to discourage them, no one hates shopping more than kids in the summertime. In that vein, other foods (such as baked goods, fries, etc..) if you want them - make them at home, as a family! Then the children get an idea of what goes into their food, you get a nice activity to kill some time in the a/c during a hot afternoon, plus - nobody will want to do this every day, so they will remain as fun treats.
Get moving - together! Walk, cycle, skateboard, rollerblade - power yourself to as many destinations as possible - try new parks that are just out of your normal zone, walk to the grocery store, library, etc... Don't just watch your children play, let yourself play! Street hockey, running through the sprinkler, the possibilities are endless. Make a day trip to a local conservation area and explore.
Schedule in some "me" time! An absolute must to keep you all sane. Put aside some time during your day to just be you and not be in "super Mummy" mode. Before or after the kids go to bed, or if you have kids that will allow it, during the day. Read, do your hair, watch a show, surf the new, do a short yoga video, anything that helps you unwind.
Live in the moment. Try to experience every minute, the good and the bad. Then let it go and don;t let it derail your day.

Most of all - remember that YOU are your child's biggest role model. Use that as motivation to make healthy, balanced choices this summer. Live your life as you wish for them to lead theirs. They'll thank you for it. One day. 

Find Your CORE!

"Here for a Good Time"

This week's Ask Annie question! Please forward any fitness/wellness related questions you have to me and I'll endeavor to answer them with great accuracy and a maximum of witticisms.

"Uggghh, I like to work out and eat healthy, but it's not a huge priority for me. I want to feel great and have energy, but honestly at the end of the day, I am simply too tired to prepare home cooked meals or workout. How do I change this?"

Thanks for your question - it's a doozy! I believe that the best way to correct bad habits is to incorporate good habits, so instead of trying to STOP doing something cold turkey, try adding healthy things into your day to replace them.

Unfortunately, a tough love answer is coming. 

i) You have to DO it! You'll make time now or be forced to make it later when your health is in crisis. Statistics state that the average Canadian spends their last ten years under constant medical care - and this can be prevented. One way or another, your health is going to consume your time. Take control and make it on your terms.

ii)Plan your week: make a food plan/shopping list and exercise schedule. After all, in the time it takes to order a pizza or go through the drive in you can prepare a simple, healthful meal at home, for less money and  countless more health benefits.

iii) Be Accountable!: tell a friend who will support you and encourage you to make these healthy additions stick in your life. 

iv) Document the process: write down how the changes are going - good days and bad. Use the evidence to inspire you to keep up the good work. For example:

"Strength training 1/2 hour tonight. Feel so strong after. Enjoyed a nice hot bath and had the best night sleep! Energized in the morning"

When feeling unmotivated - reread your entries and remind yourself of the benefits you have already reaped from making these positive changes.

In short - no magic bullet to make this happen. You MUST make these changes yourself. Better now than later, trust me!

Good luck! We're here to motivate and inspire you any time you need :)

Find Your CORE!

" I Like Big Butts and I Cannot Lie"

This is the first of the "Ask Annie" blog responses! Send in your burning fitness questions and I will dig through my brain files to get you my expert answer. Thanks for those who have submitted already. This week's question:

"It doesn't matter how much I work out or what I weigh I am always rocking my thighs and butt. What are some good exercises I can do to tone them up and maybe shrink them a bit? Well not the butt just the legs."

Great question!! We often have areas of our body that we want to shape or reduce. Everybody stores fat in different places - some in the lower abdomen (tummy), some in the arms, and many (especially North Americans) store it in the thighs and buttocks. It is common to work hard to target a specific area and become frustrated that we don't get the results we want.
The answer? Unfortunately, just as we cannot command our body to divert our fat stores to aesthetically pleasing parts of the body, we also cannot tell the body where to trim the fat when we exercise. The good news is that there are some ways to enhance the muscle tone in those areas.
Try as you might, you won't be able to burn fat from a specific area on the body. If you run 5K a day, attend Zumba class with regularity, and suffer through tabata intervals 3x a week in an attempt to reduce fat from your legs, you may end up losing a half-inch off your waist instead. This is just the way it is - so when exercising to burn fat, aim for overall calorie burn, regardless of where it happens.
If your goal is to burn fat: According to the Mayo Clinic. one pound of fat is equal to 3.500 calories, which means that you have to burn 3,500 more calories than you eat before you can drop just one pound. Use an online calculator to track how many calories you burn during your daily exercise, then compare that to your approximate daily caloric intake.
Keys to fat loss? Eat clean and follow the food guide for good balanced eating. Get moving, get the heart rate up, make cardio your friend. Stay motivated and don't give up!
You can, however, target these areas and tone and strengthen them, although as mentioned above, they may not get "smaller". They will however get STRONGER, which in the end is better - you can kick any hater's butts!
Try my favourite moves for butt/thigh strengthening :

Good Mornings: emphasizes the gluteals and hamstrings. Hold a barbell on the shoulders in the squat position  Bend forward with back straight and feel the hamstrings and butt stretch. Legs bent or straight (but softened) according to trunk flexibility.
Travelling Squats w/Resistance Band.: To tone your outer thighs, you need to move laterally. Stand with feet hip-width apart and a band tied around your anklies. Step out to the left as far as you can, working against the resistance of the band. Bring right foot to me, than lift left leg out to side as far as you can, keeping torso upright and toes pointed slightly downward.
Repeat above 2-3 sets of 12-15 reps.

Remember, above all, to accept that certain parts of us are just a part of our charm! Exercise, eat well and be happy - cheers to good health!

Find Your CORE!