Health Matters Fitness

Wow...what a "Rockin" year!

2011-12-13T21:18:00.000-08:00

Blogging isn't one of the things that I put on my list of things "TO DO", but after reading several other blogs out there, it has inspired me to get back to business.
So why was my year "Rockin"?

Several reasons:

San Diego Rock'n'Roll Event - June 5, 2011

Kevin participated in his FIRST Team In Training event as a participant. We had just lost our bulldog of 12 years, Georgia Peach, and this seemed to be a good reason to love life again and have a purpose. Kevin dedicated his event to our dear friends' Ross and Lynda Hunt's brother and nephew. I am very proud of Kevin for the awesome job he did and for me, it was an wonderful reward to see Kevin experience my passion of Team In Training!

Los Angeles Rock'n'Roll Half Marathon Event - October 30, 2011

Here I'm rockin' it out at the finishline. Kevin and I trained the Bikini Boot Camp Babes for this event. We were small in numbers but BIG in spirit! For this race, I, for once, had set a goal to beat my last personal best for a half marathon, which I set in Vancouver back in 2007. I'm five years older BUT 4 minutes faster than I was then. It felt awesome to "RACE" for myself which is something that I would normally never do. I'm all about helping everyone else achieving their goals and my goals are secondary. For this race, I hired a run coach, Tania Jones, and all my coaching was done online. Yes - I feel I do know what I need to do and No - I felt I could not do it on my own. I needed to be accountable to my run coach. Tania was very patient with me. I am very grateful for her guidance and advice. I credit my increase in time to my dedication of improve myself. Thank you Kevin for dragging my butt around the neighbourhood so I can get my speed and distance in for the week. I was happy with the results!

Las Vegas Rock'n'Roll Half Marathon Event - December 4, 2011

The final Rock'n'Roll event for the year was in Las Vegas. This trip was strictly for fun! Yup....FUN!!! We travelled with our long time friends and running buddies. Normally races have an approximate 25% no show or drop rate but not this race! All 44,000 people were there in some capacity! I had the pleasure of running with Deb and Elena who had their race check list to accomplish. You know you're in trouble at a race when your feet and legs are aching from dancing so hard before a race. Yup, fun was the perfect pace! Let's see, there was beverages, dancing, almost running through the wedding chapel, pawn shops, wedding chapels (The one where Kevin and I got married - The Chapel Of The Bells, which by the way, is connected to Tons Of Fun Motel. That cracks me up!), gambling, photo opportunities with nice looking policemen and plain and simply having fun! The race alone was crowded (Sally! Sunshine! Our code words to yell when we couldn't see each other) but we were never alone. The gong show began once we crossed the finishline but that can't take away the awesome and fun experience I had with the girls. Yup - mark this race off my bucket list.

As a result of running TWO Rock'n'Roll events, I will be receiving my ROCK ENCORE medal. Kevin will be receiving his TRIPLE CROWN medal for completing THREE Rock'n'Roll events. It's all about the *Bling*!

These events ~ AMAZING ~ Yes, even Las Vegas!

This is it for my Rock'n'Roll Series for 2011. I'm extremely happy with the outcome. Was there more to life besides the Rock'n'Roll Series? Hell ya!

My next blog in January will take you on my RunDisney journey. My taste of the Disney race events started this September where we purchased, on a whim from Craig's List and ran under alias names. It was fun and spontaneous! My journey starts on Friday, January 6 when I run the Three Amigos 5K; then Saturday, January 7 I run the Donald Duck Half Marathon; and then finally completing my Goofy Challenge, I will run the Mickey Mouse Full Marathon on Sunday, January 8. I'm nervous and excited ~ all rolled into one! One thing that I do know for sure, I'm ready for the challenge - mentally, physically and emotionally! Bring it on!

Well, that's all for my Rock'n'Roll Series for 2011.........I just wonder what will happen in 2012?

Skin Cancer Screening - Done for another year!

2011-08-11T14:58:00.000-07:00

Did you know that some of your old moles that you have had from birth can be develop skin cancer? I didn't! I always thought it started with new moles.

Today I went for my annual skin cancer screening. Yes, head to toe; inside and out (yes, exactly what you think); between the fingers and toes. I did feel confident that I would get an all clear BUT I do not want to EVER take that chance where it "IS" Melanoma ever again.

So, when I was in San Diego in June of this year, I severely burned when out on the race from my shins to my ankles. The doctor's words were to me, "once you have been given the warning, you shouldn't ever get another sunburn again as they will develop again." Yikes! Really?

A very good reminder for me.....especially when we are enjoying tons of sunshine. One more month of summer and then off to Palm Springs for September. Shares in the sunscreen company perhaps?

So, another year completed. Next check up is already scheduled - April 12, 2012, prior to summer, when it is a good starting point to measure the growth of a mole.

Please be careful everyone!

I wanted puppy and things got a little goofy!

2011-07-23T14:43:00.000-07:00

Okay....it's official.....

I'm totally frickin' nuts! I've just signed up to run a half AND full marathon in ONE weekend!!! Have I lost my mind???? Well it gets better!!!! Not only do I have to train for this event, I also decided to raise money for LLSC on top of training. Yup, I'm nuts, actually more like GOOFY! Kind of fitting, don't you think?

The puppy is on hold until the event is done! The Goofy has been on my bucket list.

Thank you for considering to support me in this worthy cause.

Gotta run........

Sheena – The Crazy Running Lady!
(403) 620.9663
Email: tntcoachsheena@gmail.com or sheena@healthmattersfitness.com

I am raising money for The Leukemia & Lymphoma Society of Canada (LLSC) as a member of Team In Training participating in the WALT DISNEY WORLD Full, Half & Goofy Marathon Run (VTNT) and I'm asking you to help by making a contribution! Please forward this email to as many people as you can to encourage them to donate as well! You will be supporting LLSC’s mission: to cure leukemia, lymphoma, Hodgkin's disease and myeloma, and improve the quality of life of patients and their families.

You can help support me by making a secure online donation using your credit card. Click on the link below:

Click Here To View THE CRAZY RUNNING LADY'S Team In Training Donation Website!

You will receive an email confirmation, along with your tax receipt for your donation and I will be notified as soon as you make your donation. I thank you in advance for your support, and really appreciate your generosity!!

How Much Can A Brain Retain?

2011-07-15T08:15:00.000-07:00

Today, as I study for my Muscle Activation Techniques exam, I started to wonder just how much room the brain actually had to retain all my thoughts and knowledge that I have recently learned.

I was thinking of my 89 year old mom, who on our last visit, thought I was only 37 years old and not 47 years old. When I corrected her, she actually was surprised as that meant she was coming 90 years old and not 80 as she had thought. As she put her hands over her head saying, "That means I'm coming 90!", she was a little confused where the absence of time went. Here's my question....what happens to those thoughts and memories recorded in the brain? Are they gone? Are they replaced? Are they filed somewhere else and only to be recalled when needed?

As I am studying, I too think, how can I remember this stuff. I am erasing my other thoughts? Am I making a new filing system in my brain? Am I going to be able to recall and remember these thoughts? How did I manage to side-track myself thinking about how I can remember things?

What to I think? I believe the brain is amazing! It will do what it needs to do and it will understand what it understands.

Is there room for more knowledge? YOU BET!!! If my mom can be 90 years old and only get a few things mixed up, that means I'm only half full of knowledge compared to her :)

BACK TO STUDYING.......

What do you do to keep your mental sharpness? We focus on our physical sharpness, but don't forget we need to have the mental capacity to do it!

Until next time.....

Gotta Run...........

Summer Events Begin!

2011-07-04T16:48:00.000-07:00

Happy 4th Of July to our American friends!

Here's to a fun filled month of activity for July!

Enjoy Summer Everyone!

Life With Structure!

2011-06-27T16:59:00.000-07:00

Hello Health Nuts!
I did it!!! I have officially completed the Greg Roskopf's Muscle Activation Techniques Internship - Denver XIX program.

I had started the program in September, 2010 and at that time I was scared, frightened, excited and nervous to take on such a task. Now the next step has just begun - preparing for my exam to become a M.A.T. Specialist.

Time and experience invested = Satisfaction and personal pride rewarded!

If you haven't heard about M.A.T. let me know. I'd love to have the opportunity to explain what it is all about.

Onto the next step on my journey....

Mr. Sunshine - Where are you? Summer to arrive tomorrow!

2011-06-19T07:09:00.000-07:00

Hello - Mr. Sunshine....Where are you?????

Summer officially arrives tomorrow and we have all been learning to embrace the clouds and rain.

Things To Do In The Rain:

~ Read a book

~ Dust off that treadmill/elliptical machine and use it

~ Go play in the rain (with caution to lightening)

Think optimistically!!!

We can't have a rainbow without the rain!

MAT Denver XIX Weekend

2011-05-23T15:47:00.000-07:00

Another amazing weekend in Denver!

One weekend left of our internship. It is hard to believe that time has gone by so quickly. Does this mean my learning is done? If you would have asked me back in September, I would have said yes but today I would answer that my learning has just begun!

The body is a mystery! It is an engineering master piece! To those professionals who believe that they have all the answers to the body and how it moves, I say "wow!" The day I say that I have all the answers, I quit! I believe my learning has just begun. As Greg Roskopf (in photo with Heather Kelm and myself) has mentioned in many sessions, that we cannot under estimate the body and it's potential.

Here's to looking forward to our future with MAT!

(http://www.muscleactivation.com)

Muscle Activation Techniques Denver XIX

2011-05-20T20:17:00.000-07:00

This weekend we have all come to the sad realization that we only have one more weekend to go here in Denver before we are released into the real world. SAD? EXCITED? Two emotions that each of us are expressing.

Not only have we all become professional associates who help and support each other, but also we have helped each other mentally and physically through this journey. An amazing group of caring individuals who I am proud to call my extended MAT family. No we are not all the same but we are all just a little bit different, which makes each of us unique but yet the same. In our class we have people from as far away as Florida to San Diego to Seattle to Montreal and of course little old Calgary. We are all pioneers in is amazing industry and it is so exciting to see how we can help spread the good news.

My exam date is set! I have confirmed my final exam date of Wednesday, July 20 in Denver. Fear and excitement are driving me to the finish. It has been an amazing journey! A special thank you to Heather Kelm of Calgary MAT who has been my study buddy, roommate and the best support system I could have asked for (beside my wonderful husband Kevin). She has talked me off the cliff a couple of times. Thanks Heather! Heather and I have been working out of the Calgary Volleydome and sharing a room where we have been practicing. I am currently practicing from my own home studio as well.

Why do I write this blog tonight? I am writing it to say thank you to MAT XIX classmates, Heather Kelm and my awesome husband Kevin. You have helped me rise to the top and it feels GREAT!

The Nasty “C” Word

2011-05-03T18:29:00.000-07:00

May Is Skin Cancer Awareness Month!

By: Sheena Denscombe

Life couldn’t be any better. I had a dream and followed it. I always loved the outdoors throughout my childhood and was always active throughout my lifetime. I had so much to celebrate. I was obese and conquered it. I was inactive in my 30’s, and conquered that. I had finally found my passion of fitness and sharing my knowledge with other middle aged women about all the awesome-ness and all that it had to offer. On Valentine’s Day in 2009, my decision was made, with my husband’s support, to quit my “big girl” job. That was it! I always said I never wanted to leave this earth saying “I wish I had” and my biological clock was ticking.

On March 23rd, 2009, I handed my letter into my manager and explained that I never wanted to live in regret. I was on top of the world! The next day, while in the middle of a impromptu meeting, I received the phone call that changed my life!

It was the doctor’s office. Instantly, my thought was, “they never call”. I excused myself from the chatter of the meeting that was around my desk and picked up the phone. That is where I heard the nasty “C” word. (Insert hard blow to the stomach here!) The voice on the other end of the phone said, "Sheena the results came back that you have Stage 1 Melanoma Skin Cancer and we have scheduled you for surgery with the best surgeon in Calgary, Dr. Arlette and your surgery was on April 1st." I instantly was sick, hung my head and asked for clarification. “Excuse, did you just say I have cancer?” The voice said, “yes”. Wow cancer! I didn’t cry; I didn’t react; I didn’t do anything except stop. All I kept thinking about was how non-shallont that she just told me that I had cancer. No emotion and no empathy for me. How could she? Now thinking back, can you imagine her job of delivering the blow of the news of skin cancer to patients daily?

In December, 2008 when I was training for the California Marathon I had noticed a little freckle that I didn’t remember seeing before. The funny thing, I would kick it when I ran and the area would get sore. I watched it grow in a short time and felt it was suspicious. Everyone I had showed, thought it was nothing to worry about. It was just a freckle. I had decided to get it cut off, just to be safe.

I hung up the phone and instantly my co-workers were aware that something was wrong. I delivered my news to them that the little mole that everyone thought I was over reacting about, was indeed melanoma. Silence quickly fell over the cubicle. Finally one co-worker spoke up and asked, “what are you going to do?” I sat there and said, “I have no idea. I can’t believe I have cancer. This wasn’t part of my life plan.”

That’s exactly it. You cannot plan for cancer or interruptions in life. The interruptions just happen. You have to move on as life does not stop for anyone. My manager called me into the office and asked if I wanted to retract my resignation so I could deal with my “situation”. I appreciated that so much as it put my mind at ease. This was one thing less to worry about. Now to think. Think about what, I’m not sure but I knew I had to think.

A day or so went by where I would say that I had cancer but didn’t believe it. There was no emotions, just confusion. I kept positive and read so many things about skin cancer and remained extremely confident. I finally decided that more than ever, I had to follow my dream of being a full time personal trainer. I did not want to have any regrets in my life. I gave the news to my manager and to my husband that I MUST follow my dream. Still the reality of having cancer had not really hit home. Then there was a phone call from my home insurance agent who told me that my current program on my home could not cover my home business activities and they would have to cancel my insurance on my home and provide me with another type of insurance. That was it!!! The tears started and the emotions were out of the gate. I started crying so hard and the thoughts came flooding into my head. How can I take care of Kevin if I will not be here to take care of him? How can I prevent this from being more work for Kevin if I do die? I don’t want Kevin to go through anything bad? I never once thought of myself but rather the people that I would leave behind. That is it. It is not about us, but rather the people that directly affect our lives. The poor insurance agent, she had no idea what was going on through my head, except that she had an extremely upset client and she needed to calm her down. Thankfully everything with that aspect did workout without any problems. Now for me to deal with my emotions.

I did my research and had my surgery. I’m happy to report that the biopsy of the area directly affected by the melanoma was given the all clear. Now I to change my lifestyle. I would go for a run and put sunscreen faithfully on my neck, arms and face but never my legs. My legs never burned so why did they need sunscreen. Now I pack my bag for boot camp, and I will instantly pack the sunscreen before the water. Weird. I normally wouldn’t do that. It’s been a total adjustment to my lifestyle. Instead of shorts, I will wear long pants. On a nice sunny day, you couldn’t get me inside because I would want to bask in the sun, and now I ration my time in the sun.

My story is one that I only want to tell on a yearly basis only to remind everyone and myself of how delicate life is and it can change on a dime! To my friends and family, please avoid tanning beds and always wear sunscreen!

Play safe outside everyone!

Never Too Old To Learn or Too Young To Stop!

2011-03-18T09:19:00.000-07:00

Never Too Old To Learn or Too Young To Start!

In September I had enrolled in the Muscle Activation Techniques (M.A.T.) Internship Program in Denver, CO. Monthly I have been traveling to Denver to be challenged and learn this amazing new skill to add to my resume.

M.A.T. to me is simply amazing! The reason I felt I needed to go on this learning path was because there was a piece of the personal training puzzle that was missing to me. Why do we avoid working a sore muscle instead of looking for the reason it was sore, was the question that always popped into my head. So on the pathway of learn I went.....and pathway led me to M.A.T.

Seven months into my program and three months left, I am confident in this amazing tool! It's crazy! Amazing things can happen. The key word is "can" but not always will it happen. The body and brain are amazing. There are never any guarantees but with these tools I can test muscles, activate muscles and sometimes I can help people feel better. Wow....those are amazing tools to possess. I can honestly say "I LOVE M.A.T."

In my remainder time of my program, we are faced with more questions of the body and brain. Once I finish the program I do not believe that will be the end of my learning. Each day is a new day and each day I learn one more new things. My ultimate goal of helping people has become more "rounded" and "rewarding". I am not afraid of any one's aches or pains anymore. I do not treat pain but merely acknowledge pain and use those strong body signals to help me assess what the body is trying to say.

I hope each person has the opportunity to experience M.A.T. at some point in your life.

This photo is with my study buddy - Budget Rebucka. I've come to love every square inch of her bare bones skeleton.

If you are interested in giving M.A.T. a try, please drop me an email at sheena@healthmattersfitness.com

This Is YOUR Lucky Day Promotion - March 17, 2011

2011-03-17T05:00:00.001-07:00

Health Matters Fitness, Inc.

This Is YOUR Lucky Day Promotion
Thursday, March 17, 2011

Spring Tune Up Personal Training Packages

*** New Location - Calgary Volleydome ***

2825 24 Avenue Northwest

Click Here To View Map

Special Promotional Volleydome Pricing Options

$210.00 ~ 5 - 60 minute One-on-one Personal Training Sessions

(Regular Price $420.00 ~ 50% Savings)

$367.50 ~ 10 - 60 minute One-on-one Personal Training Sessions

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$157.50 ~ 5 - 30 minute One-on-one Personal Training Sessions

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Volleydome Hours:

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10:00 am to 3:00 pm

Special Promotional Health Matters Fitness Inhome Studio Pricing Options

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Don't wait to try on your summer clothes and go "gasp!".

Start your tune up program today!

sheena@healthmattersfitness.com

www.healthmattersfitness.com

©Health Matters Fitness, Inc....because your health matters!

Look Out Vegas Here We Come!!!!

2011-03-09T13:12:00.000-08:00

Come Train With Us & Run The Las Vegas Half or Full Marathon - December 4, 2011. The Denscombe's have registered for the "FUN" half marathon.

Rock 'n' Roll Las Vegas Marathon & 1/2 Marathon Hi Rock 'n' Rollers - we hope you're excited as we are about our news that the Zappos.com Rock 'n' Roll Las Vegas is officially going to be at NIGHT!

48-Hour Exclusive Registration Opportunity
$121 - Lowest price of the year!
Registration will close March 10 at 5:45pm PST

Event Name: Zappos.com Rock 'n' Roll Las Vegas Marathon & 1/2 Marathon
Date/Times: Sunday, December 4th, 2011 – Time: 4:00 PM (Marathon); 5:30 PM (Half Marathon)
Location: Mandalay Bay
Registration Fees:*
1/2 Marathon
$121 (exclusive registration*)
$130 (May 31 - June 5)
$140 (June 6 - September 4)
$155 (September 5 - November 30)

Marathon
$121 (exclusive registration*)
$140 (May 31 - June 5)
$165 (June 6 - September 4)
$175 (September 5 - November 30)

To Register, click here!!! https://cui2.active.com/event-reg/select-race?e=1267702

Remembering Georgia Peach - Not Just Our Family Pet!

2011-03-04T06:26:00.000-08:00

As I write this blog today, I dedicate it to the memory of our dear Georgia Peach.

Georgia crossed the "Rainbow Bridge" on Saturday, February 12th, 2011.

Here we are, three weeks after our loss. I honestly didn't know how Kevin and I would accept it or take it, after all she's "just a dog". That's exactly it....she wasn't "just a dog". Georgia Peach was filled many voids in our life and helped us find peace within our souls.

Today as I sit at the computer to blog, I miss her coming over to me and putting her chin on my toes or pawing at my leg for attention. That endless and countless love - not matter how annoying I may have thought she was, she came back for more all the time.

Today I encourage each of you who is a parent of a fur-baby to scratch their ears, give a good belly rub and perhaps lay on the couch with them and appreciate them for their unconditional love.

During our loss of Miss Peach, we received many letters, email and phone calls from numerous friends, family and clients expressing their sympathies of our loss. We want all of you know that extending out to us has helped us deal with our deep and heavy hearts. We will someday get another family pet but will never have one to replace her as there will always be one Georgia Peach!

We miss you Georgia and we hope you are having fun with all the other bullies in heaven.

We're One Month Into 2011. Off With A BANG!!!!

2011-02-04T09:33:00.000-08:00

We're One Month Into 2011. Off With A BANG!!!!

Here we are, doing what we can do to have a successful year. Here's Natasha, Brenda and me after a brisk 5k run during the cold and frosty days in Calgary. Hey, we can't wait for it to be nice but rather we can take control and get out there. Now that's how we are planning on having a successful year!

What is on MY calendar for 2011?

Successfully finish the Muscle Activiation Techniques (M.A.T.) course
Continue to HELP people - Health & Wellness Coaching
Be the best person I can be for mankind - Giving back to those who can't give!
Respect my friends - and tell them!
Spend time and attention to my family - as they often get the least amount :(

So have you taken inventory of your life? What's on YOUR list for 2011?

Until next time!

2011 NYC Marathon

2011-01-05T13:21:00.000-08:00

Hello Friends!

I’m almost depressed today as I received the 2011 NYC marathon package as I want to go do this marathon again soooooo bad!!!! If you haven’t heard, Kevin and I did the 2010 NYC marathon and LOVED it!!! This was on our “bucket list” and we can honestly say that this was one of the highlights of our life!

If you don’t know about the marathon, it is a lottery to get in and the chances of getting in are not very good. We went to the marathon with several of our close friends and we all didn’t want to risk not getting in so we all “packaged” into the race by using Elaine Tomiszer of Marlin Travel who is one of the authorized travel agents you are able to use. I HIGHLY RECOMMEND THEM!

Here's Elaine's information.

Hey, if you want more information about the race, I’d be happy to answer questions as well. I've downloaded the forms too so if you want them, drop me a note. I'll forward them onto you as well. My email is sheena@healthmattersfitness.com

Elaine Tomiszer
Group Travel Professional
Marlin Travel
1111 Elgin St W, Northumberland Mall
Cobourg, ON K9A 5H7
T 905 377 0997
email elaine.tomiszer@marlintravel.ca

The best description of this race, in my words: "It's an event in New York City and there happens to be a marathon in the middle of it."

It's Back! One Day Sale!

2010-12-31T07:14:00.000-08:00

It's Back! By popular demand!!!

ONE DAY ONLY!

Today, December 31, 2010. Offer closes at midnight tonight!

Did you know that most Canadian's activity levels decrease by as much as 30% during the winter months? Don't be one of those people and get active today!

Merry Christmas & Happy New Year To All!

2010-12-24T13:21:00.001-08:00

Only 10 hours left of the Health Matters Fitness One Day Sale! Sale ends at Midnight on December 24, 2010. For more details, email sheena@healthmattersfitness.com

If you are interesed in burning off a couple of calories on Boxing Day, meet us at 9:00 am on Sunday, December 26 at Eau Claire YMCA. If you can't run, come out for a walk! There's no time like the present to get moving!

We are officially closed for the holidays!

On Monday, December 27 we will be back at work training clients.

Happy Holidays!

Day #3 - NYC City Marathon (a bit delayed)

2010-11-08T02:49:00.000-08:00

Okay.....I had forgotten to finish my blog....well, here it goes :)

This was one of the most amazing experiences in my life!!!! This may have been my slowest marathon but truly one of the most amazing! This is a MUST if you have a marathon on your bucket list!

(Sheena getting excited for hitting the road!)

Our day started at 4am. We get up and ready for the marathon. Down to the lobby at 4:45 am and waited for our group so we could leave for the library at 5:15 am. The buses were lined up around the NYC library for a city block. Every efficient volunteers putting you through the cue. We made it to line up #1. At 5:45 am we loaded the bus. At 6:30 am we arrived at Stanton Island.

(Sheena and Kevin on the bus heading to the start line)

I have never seen so many buses carrying so many runners - EVER! We all said our good-byes and good lucks and separated to go to our color corrals. I was in orange and Kevin was in blue. I was super happy that Natasha and Ross was orange as well. It made the hurray up and wait game way better. We all dressed in our layers and found shelter from the cool wind. The feeling of sitting and waiting among all the runners was crazy. We looked around and it felt as though we were in some sort of a tent refugee camp. There we spread out our plastic and foamy mats to sit on. We then layered with plastic, heated blankets, and disguarded clothing. This wasn't the fun part, but yet it was all part of the experience. This was pretty slick! They had hot chocolate, tea, coffee plus bagels and yes Dunkn'Donuts. The John on the spot toilets were plentiful (not pleasant though!). After a little bit, I had to get up and walk around to see what was going on. Afterall, this was a once-in-a-lifetime experience! Off I went to find a hot cup of coffee :)

(Ross and Natasha sharing some warmth)

Marathon start times are as follows: wheelchair division, 8:30 a.m.; professional women, 9:10 a.m.; wave 1, 9:40 a.m.; wave 2, 10:10 a.m.; wave 3, 10:40 a.m. Yes waiting until 10:40 am until we get to hit the pavement.

As our wave was called to the start line, Natasha and held hands among the crowd of people from all over the world. Natasha recalled that every single marathon that she has run, Kevin and I have been a part of them. Thank you so much Natasha! You were music to my ears and wings to my heart on race day. If I couldn't have been with Kevin at the start line, I am so happy that I was at the start line with Natasha! We walked holding hands so we wouldn't get separated and then we could see the bridge.....yes the bridge.....and it was the startline! Yes, this was real! Then the song, "New York, New York" by Frank Sinatra was playing. I wouldn't have expected any other song!

Off we went.....across the start line, across the bridge. Wow....a dream come true! What a view! Gorgeous! All the sudden, the time we spent waiting to start had complete didn't matter. We were off! Yes....running the New York City Marathon...the world famous race. We were about to experience what everyone had been talking about and experiencing all the fuss!

(Natasha on the Verrazano-Narrows Bridge with Manhattan in the background)

We stayed together for only a couple of Kilometers but I could not keep up with Natasha as she had trained, and this chick....well, training wasn't a priority for me unfortunately. (oops!)

This race, you are NEVER alone in this race! As Natasha race ahead, she stopped, turned around to me and yelled, "Hey, there Jared from Subway!". Famous person sighting #1. Yup, Jared from Subway sweats, grunts and moans like all the rest of us running a marathon. Yup, no special treatment, except he had an entourage.

I continued on my journey and loved every minute of it! Yes, even the rolled ankle, big blister on my heel, the tummy problems and the hours of spent on my quest of the finishline, but that's what a marathon is all about....the unexpected.

Highlights of my marathon:

1. Running with Natasha!

2. Being told by a stranger that he loved me :)

3. Taking pretzels from a stranger in Manhattan (I was hungry!)

4. High-fiving the bar patrons on 1st Avenue - WOW!

5. My Brooklyn Friends (random strangers I talked with)

6. The countless Canadian Flags along the route and the cheers of "Go Canada!"

7. My new friend from New Jersey, Hector Rivera. A fellow TNTer who ran his first marathon in NYC. I needed to help someone, and asked if I could help him finish his race and cross the finishline. Together, we finished!!!!

8. All the wonderful cheerful and encouraging NYC police and fire personnel along the way. I realized afterwards I didn't take a single photo of these awesome folks.

9. Running into people from Calgary on the run. Yes....thankfully I ran with Sandy from Calgary several times. It was so awesome to see you again. Crazy how we had to meet in NYC for a run. Thanks for running (and walking) with me so much!

10. Wonderful people from New Zealand who helped me find my way home after the race. I had no idea where I was or how to get back to my hotel. So, these wonderful people waiting for the subway said I could follow them to their hotel, which was a couple blocks from my hotel. They were a God Sent! They were absolutely amazing to me and got me back to my hotel, safe and sound!

And finally, we ran through all the boroughs - Brooklyn, Queens, Manhattan, Bronx! Wow....I cannot express the appreciation I have for all the people of this wonderful city! All the thousands of volunteers and the thousands of people who were there from the crack of dawn to the darkness of the night. All of them still cheering as though each one of us were the winner of the race. Simply amazing!

Final words..........
I learned so many things about myself on this race. I learned that I am not a quitter; I CAN do anything I want to do; I understand how much my body can do and take and then I can give just a little more; I LOVE mankind and we don't give it enough credit! I would recommend every person who can run experience the NYC Marathon. It is an event more than a race!

Well............finally I am done this blog for the ING NYC Marathon for 2010. I DID IT!!!!

Day #2 - The Quest For The Banana and Bagel

2010-11-07T01:56:00.000-07:00

The quest for bananas and bagels led us into several interesting places and restaurants. It was fun! The end result was Dukes Cafe - half dozen fresh bagels and bananas.

Most of the afternoon was spent relaxing and laying around. We all ventured out of the hotel at 5:30 pm for supper at a cute true Italian Restaurant and served by real Italians too. Amazing food and fabulous wine and even better company!

After we had a team meeting to arrange a meeting place - pre and post for the race. Then off to bed we went. Yup a very broken sleep. Awake at midnight, sleep for 20 minutes up at 1am, etc. Yup, just like the first marathon.....a little restless.

Too boot, we have a time change today. Talk about worried about the time. We made it. Kevin and I are ready to rock. We were down in the lobby at 4:45 am to get a cup of coffee and wait for our friends. The elevators are crazy already. 5:15 am we depart for the NYC library where we catch the bus for the start line. Our wave depart on the race at 10:40 am. 20 layers over our running clothes and snacks packed!

Catch up to you tomorrow! I know my feet may feel broken but my fingers will still work!

Gotta run.........

Sheena & Kevin

Day #1 -New York City

2010-11-06T06:00:00.000-07:00

We did the expo yesterday. Wow, they run it like a well oiled machine! We walked out our hotel and straight down 39th to 11th and right into the expo.

They loved our Canadian group jackets. We stuck out like a real team, but little did they know we are just a bunch of fun loving Canadians who just want to have fun. In Ottawa, security thought a group of us were from the Ladies Hockey Team. Funny!

Anyhow, we filed through the entrance of the expo, presented our our race registration, along with our passports. Yes, ID is required for this race. They inspected everything with a fine tooth comb. Once we were approved, we were allowed to proceed to pick up our race packages. Fun! The lady who gave me my race package normally runs the race but injured herself and had to withdraw but still wanted to be a part of the NYC marathon. Isn't it funny how we don't do those sort of things. If we get hurt, we pout feel sorry for ourselves, but this lady still wanted to be a part of it. Interesting....and something that I feel that I will put into my tool box for future races.

Then we filed into the goodie bag area. Sweet! Dry Fit t-shirt and a bag FULL of goodies! It's just like Christmas! Once again, a group of volunteers having the time of their lives!

The next step was to file through into the fun stuff - exhibitor booths and merchandise. Most of us felt a severe sense of people overload. Amazing! I had thought Paris was big and overwhelming, but this takes the cake! At the expo you grabbed and carried anything that may have been of interest to you as the merchandise was flying off the shelves. There was everything there. You could just sense the $$$$ flying around. Words cannot express how overwhelming it was.

Next step was to eat our first meal of the day. Yes, no food makes Sheena a little grumpy:( We ended up at Bryant Park at a little martini/wine bar called Celcius. Very cool! It was all glass and surrounded a little ice arena. We totally enjoyed our experience and the food wasn't half bad either.

Today, Kevin, Jenn and Ross are running down to the expo to find out about the marathon race tour (3km away). I'm heading for breakfast with Michele and Rob. Neil, Ken and Carol have just left to do a 5 1/2 hour city tour. Today's goal, see as much of New York City without spending a lot of time on my feet. Saving my soft tissue for the mashing of tomorrow.

Things I learned from Day #1 in NYC:
1. New Yorkers know where Canada is! WOW!
2. NYC people are nicer than I ever expected.
3. This is one big city!

Until tomorrow!!!!

Stay healthy!

2010 Nike Women's Marathon - Huge Success!

2010-10-20T07:09:00.000-07:00

Hello Health Nuts!

Today I sit back and ponder the fabulous weekend in San Francisco at the Nike Women's Marathon. Kevin and I travelled to be a part of a special run. I coached 43 fabulous Team In Training people from Calgary, along side with 3 from Saskatoon and 13 from Edmonton making 59 Prairie Region Participants. What a fabulous group of heros!!!

In addition to the Team In Training team, we had trained 98 Bikini Boot Camp participants from across Canada become a part of this celebration. It was a totally amazing experience to carry the Canadian flag and the amount of cheers and screams saying - YAY CANADA! I was so proud to be Canadian!

Standing on the sidelines, I had a conversation with a lady for about 20-30 minutes. I had caught her attention with my large Canadian flag. She was from the Francisco Chronicle. Hey, I made the paper....she summarized everything we talked about in 2 sentences, but I was pretty excited anyways. By the way, I'm 46, not 47 years old yet.

http://www.sfgate.com/cgi-bin/article.cgi?f=/c/a/2010/10/18/BAMF1FU1CR.DTL

I can't wait to do this again!!!

Take care my friends!

Until next time.............................

The Science of Stress

2010-09-22T06:14:00.000-07:00

Lately, I have been encountering more people dealing with "STRESS". Sound like you? I know it sounds like me. I remember thinking, "I can handle it", and yes I can, but how much is too much? What type is good and what type is bad? No matter what, stress is stress on your body.

Recently in my life, I have been forced to deal with many life situations - cancer, family death, work, financial, fitness and health stresses. With maturity and life experience, I have come to understand how I react to life's stresses. Like many of you, it is FOOD!!!

Food is my comfort. As a result, I too struggle with weight gain and weight loss balances. The one thing I do know, EXERCISE is the key factor for keeping me mentally and physically stable. It seems the first thing we will put to the side when we are dealing with the life stressers is EXERCISE when it should actually be the one that we keep in our lives. It doesn't have to be the same intensity but anything is way better than nothing at all.

To you, I challenge you, to soul search and realize what is your life stressers. Once you have identify them, deal with them, as the stresses in ones's life is way worse than without.

Attached is a fabulous article about stress!

Alberta Cancer Foundation The Science of Stress

Enjoy and think "Happy Thoughts!"

Until next time....................

Stay healthy, happy and strong!

Georgia Peach - Our Dog!

2010-08-23T16:44:00.000-07:00

Hello Health Nuts!

Today's blog is all about our wonderful dog, Georgia Peach.

Georgia was born in December, 1999 and is a Pure English Bulldog. Well, in my mind, she's still my baby girl.

We are trying to face the facts that Georgia's time to go across the Rainbow Bridge will be coming soon. It is a daily struggle to see something you love grow old. Yes, even the family dog! But when are we being selfish and holding on and when do we let go? It just breaks my heart thinking of the end with her but realistically I do know it will be soon.

So my way of dealing with sorrow is reflecting on the happiness.

So why should people get pets? Here some reasons:

The Therapeutic Benefits of Pets - These are well known. Some may not be scientifically proven but generally we feel good when observing, playing with, or stroking pets.

The benefits to be gained from our fin, furry and feathered friends can be:
reduced heart rate

lowering blood pressure
relaxation
mood boost
increased social interaction
develop outward focus
improve confidence & self-esteem
they are entertaining and fun to watch

I know our Georgia Peach gave us all of this and more! Thank you Miss Peach!

Okay....where did summer go? August already?

2010-08-11T13:05:00.000-07:00

Hello Health Nuts!

Have you missed me? Well, summer has been extremely busy with so many things going on. Isn't it funny how we try to jam as many things as possible into a couple of short months. Why do we do that? I'm still asking myself and I still have so many more things to do on my "TO DO" list. I'm sure everyone is in the same boat as me. It's called summer in CANADA.

I wanted to give a BIG shout out to several amazing people in my life for being so important to me in so many ways.

My husband, Kevin! I have some crazy ideas and goals and he continues to be supportive. Yes, he does shake his head at me, but believes in me 100%, not matter how crazy my ideas sometimes are. Thank dear! Love you!

My running friend, Cat Schembri who drives up to me several times a week just so I can get out and go for a run. It saves me so many hours in a day and the rest of my day is so productive! Thanks Cat! I appreciate your support and friendship!

Team In Training - This has been an amazing year! This year I was sent to Paris, France to be the run coach for the Paris Marathon. What an amazing event! It will be something that I will never forget and will always cherish for many reasons. Right now TNT is currently training for Kauai and Nike. We are coming up to the race events and this has been an amazing team. I feel so blessed to have been touched by so many amazing people who are doing amazing things for others! Thank you for being in my life!

Bikini Boot Camp - Women helping women! Yes, that's exactly what we do! So many people laugh at our name and ask if we workout in bikinis. I like to say, it's not about the bikini but having the confidence to put one on! These ladies empower me!

Laura Grant - Performax - M.A.T. - I cannot thank you enough for believing in me and my abilities as a personal trainer. Thank you getting me active to persue my M.A.T. certification. I believe this will make me a well rounded trainer and will make the quality of my training to my clients better and better.

My Clients - WOW, you are awesome! You have been encouraging me to follow my dreams and persue the unknown. I feel like I am the luckiest trainer in the world with the best clients in the world. I mean this sincerely! I do feel like the luckiest person in the world!

Friends and Family - No matter who you are in my life, I want to say thank you for understanding my crazy thoughts in my head. Going to school when you're 46; running marathons; whatever.....you've been there for both Kevin and I and we thank you! No matter the injury or lack of time we may have, you are always there. We love you so much!

So what do all these big thank yous mean? This mean that I love you all and without you, my passions would not be passions, just a dream.

Enjoy the rest of your summer!

Remember to wear your sunscreen!

Day 42 - Lowering Your Cholesterol

2010-07-13T09:26:00.001-07:00

Hello Health Nuts!

We're almost at the middle of July already and I've been doing the Healthy For Life Program for 42 days already. Time has gone by quickly. Since being on the program, how do I feel:

More energetic

Less fatigue

More mental clarity

More organized

More focused

Don't feel like I'm deprived!

Happier!

Less cravings!

I have have only seen a couple of pounds down but I'm more about how I feel from the inside out rather than seeing the numbers down. For me, all of the above "feelings" are way more important than numbers.

The Healthy For Life Program is more than a "DIET", but rather focuses on lifestyle and wellness. I like that! I'm about what's on the inside!

This week I feel more motivated nutritionally too and I am now starting to see the numbers go down.

This week's snippet of the articles is about cholesterol:

Everyone is concerned today about the level of their cholesterol. Cholesterol-lowering drugs are the number one prescribed medication in the US today. This is in spite of the fact that they can cause muscle pain, muscle weakness, and may damage your liver. Even though everyone in the medical community recommends a trial of exercise and diet as a way to lower your cholesterol before you begin any of these medications, it is rare not to see physicians simply reach for their prescription pad when they note elevated cholesterol levels. This is discouraging, since it has been shown in the medical literature that the use of diet and exercise can be as effective as most of these drugs. People who adopt the healthy lifestyles recommended on the Healthy for Life Program are able to significantly lower their total cholesterol, LDL cholesterol, and triglyceride levels while at the same time raise their HDL or good cholesterol.

If any of you are concerned about elevated cholesterol or triglyceride blood levels, you should consider checking your levels at the end of the Healthy for Life Program. The majority of my patients have significant improvement of their lipid profile even after only 12 weeks on the program. Most of my patients who follow the lifestyle recommendations on the Healthy for Life Program are able to lower their cholesterol enough to actually avoid the need for medication. This is just one of the health benefits of the program you are involved with.

So get out there and get moving!!!

Gotta run.......

Sheena - The Crazy Running Lady!!!

(Victoria Half Marathon - October'09 - First half marathon after cancer! I LOVE LIFE!!)

Alberta Cancer Foundation | Banning the Tan

2010-07-12T19:18:00.000-07:00

Alberta Cancer Foundation Banning the Tan

Releasing Fat - Day 35 - Breads

2010-07-05T05:09:00.000-07:00

Hello Health Nuts!

I hope everyone got out to enjoy the sunshine and fabulous weather that we had! I actually gave myself permission to take the weekend off so I was off from June 30 to July 4. Why is it that you can always use just one more day? All in all, it was an amazing weekend spent with Kevin and our other family and friends. It was perfect!

So even though I was officially not working, one can never be 100% off your nutritional plan. It was work! Along with sunshine will usually come beer, chips, bbqs and other challenges of summer. I did try hard to stay on plan but I did allow myself some treats over the weekend. The difference this time was that I allowed one or two treats a day instead of letting the entire weekend go to waste and starting over on Monday. I am proud of what I accomplished over the weekend too.

I read an article over the weekend which was excellent about diets. The best day to go on a diet is Saturday and not Monday! Saturday will allow you some treats but yet it won`t allow you to binge over the weekend and give up. It still gives you some structure. I like it!

Even though I did not post daily, I do keep a notebook to journal my food for the day. This morning I frantically entered my data into my journal. I`m extremely happy with my success over the weekend - and yes I did have a couple of beer and desserts, but not all day :)

I can`t believe I am at day 35 of 84 days of this program. I am really enjoying the articles that I receive daily and the support I receive from Cindy Walker is amazing! Weekly Cindy will check on me to see why I haven`t journaled or ask about my challenges. She also notices my successes too. It`s been so much fun! The total best part of the program is the daily articles. They have so much information and daily I am reminded of my goal.

Snippet of Today`s Article:
"The most difficult change in your diet is going to be the quantity and the type of breads you eat. Almost all of our breads today are so highly-processed that they are all high-glycemic. The other problem is that they have become such a staple in our diet. Old-fashioned stone ground bread is very difficult to find. Finding breads with intact coarse ground grains is even more difficult. White bread has a GI of 70 and a GL of 10. A bagel has a GI of 72 and a GL of 25. Whole-wheat bread has a GI of 71 and a GL of 8. Bread is all around us and begging us to eat it! When you look at the glycemic index, you begin to realize that it is worse than candy (Mars Bar—GI of 68 and GL of 26; or a Snickers Bar—GI of 68 and GL of 23). This is why you need to look at bread just like you would a piece of candy!

The high-speed milling of grains along with the removal of the husk and primarily using the germ produces the fluffy, light breads we all have grown to love. However, it is this very processing that allows our bodies to quickly absorb the sugars these breads contain. Along with potatoes, breads are one of the greatest reasons we are in the shape we are. Reducing the use of all grains and breads is necessary to improve insulin sensitivity and again, allow our bodies to release fat."

This is an awesome article as I know most of my clients also struggle with the love of BREAD. This is a typical type of article which is so factual and awesome.

This week`s goal is to PLAN! Funny thing, that was my last week`s goal too :)

That`s all for now............

Happy Training Everyone!!!

Phase 2 - Basic Meal Plan - Reversing Insulin Resistance

2010-06-28T05:29:00.000-07:00

Hello Health Nuts!!!

What a fabulous weekend filled with sunshine! You could see it in the moods of people everywhere! People had a little pep in their step, grin on their faces and more motivation to get out and get moving more than ever! Isn't it crazy just how much energy the sun can generate. You will see people who normally wouldn't get on a bicycle, bike; walking and working in the yard. I just marvel at the power of the sun!

Saying this, I must say that I too am in the same boat. I love summer! This is my first summer after dealing with Skin Cancer so I'm still not 100% sure just how to approach it. Long sleeves or more sunscreen. It's a little weird I must say.

On the positive side, I feel recharged with my Healthy For Life Program! I had a fabulous exercise weekend and also my food was really good too. I feel as though I had success and can't wait to start this week. My lunch is already packed for today and it is a healthy, well-balanced, low-glycemic foods. I'm sure my score today will be awesome too.

Here's my journal to date. It's never too late to get back on that wagon and I am not only on the wagon again but on the right road!

Today Email Article Snippet:

Basic Meal Plan involves eating two regular low-glycemic meals and one low-glycemic meal replacement. You will continue to have one regular low-glycemic snack and one low-glycemic snack replacement. Healthy for Life Program, you are now able to begin adding whole grain cereals and whole grain breads along with some rice, pasta, and potatoes.

Example Menus:

Day 1
Breakfast Two range fed chicken eggs prepared anyway you desire with one piece of whole grain bread (preferably Coarse Ground) along with a bowl of fresh whole fruit. You can use a non-hydrogenated spread made from vegetable oil or better yet you can use some olive oil.

Midmorning Snack Nutritional Bar

Lunch Tomato Stuffed with chicken salad Fresh melon of your choice Yogurt (non-fat, sugar-free) - 4 oz.

Midafternoon Snack Whole apple Handful of raw almonds

Evening Meal Nutritional Drink

Day 2

Breakfast Nutritional Drink

Midmorning Snack 4 oz of low-fat, yogurt

Lunch Turkey and Swiss sandwich made with a generous amount of turkey breast and low-fat Swiss cheese. Light Mayo, mustard, lettuce, and tomatoes can be added for personal taste. Again, the bread should be a coarse barley, oat bran, or rye bread. You can also use one of the sprouted breads like Silver Hills.Whole fruit or a fruit bowl

Midafternoon Snack Nutritional Bar

Evening Meal Spaghetti and Meatballs:
Use extra lean ground sirloin or ground turkey
Cook the spaghetti el dente or firm (1 cup only)
Use egg white only
Parmesan grated cheese
Spaghetti sauce of your choice
Directions: Mix ground sirloin with one egg white, whole grain bread crumbs, and Italian seasonings. Form small meatballs and brown slowly in a nonstick pan. Add spaghetti sauce and cook on low heat for 15 to 20 minutes. Pour over cooked pasta (el dente-slightly undercooked) (1/2 cup). Serve with mixed green salad and low-fat or good-fat dressing.Mixed Green Salad with any vegetables added you wish-use an Italian salad dressing like Newman's Own

I'm really pumped to keep on track. After seeing my sister Joan on the weekend, she inspired me to stay positive, on track and keep motivated no matter how stressful your life may be. Thank Joan!

Have a happy and healthy fitness day!!!

Day 24 - Natural Hunger versus Cravings

2010-06-24T07:48:00.000-07:00

Did you miss me??? Well, with a busy life, I, like most others in the world, fell off the wagon. Do I feel bad - NO! In my mind, my wagon is more like a bike ride where I need to get off and look at the scenery. I had one week where I spent catching up from being out of town and then preparing to go out of town, hence......no journalling. It is one of those things in life but I do forgive myself as it is called "LIFE".

After talking with my nutrition coach, Cindy Walker (the Healthy for Life Program, for REAL people, President, Fitness/Lifestyle Consultant & Wholistic Practitioner) I totally understand that I need organization and preparation in order for me to be successful with my nutrition. We then discussed since I knew that I would have this challenge, how would I modify my routine especially since we can anticipate this will happen. The idea is that "change" cannot happen over night, but being more mindful and modify habits, it the "healthy for life" way.

With my challenges in mind, I made a grocery list for Kevin to use while I was away. This enabled our food supply to be plentiful and adequate to continue with my healthy eating when I return.

Second thing I have done is think about the long term affect of putting something in my mouth verses instant gratification.

Each day is a new day! I continue on my journey!

Website: www.theHealthyForLifeProgram.com

Fit Rendezvous - Day 2

2010-06-12T11:04:00.000-07:00

Day 2 - Saturday, June 12

After a very long and loud night, I dragged my butt over to the conference. It appears that several graduation parties were happening right out my window. So after three or so hours of sleep, it's time to go learn. Not exactly my usual bright eye and busy tailed-self. I actually just had a quick 20 minute naps before lunch so hopefully this will keep me going for the afternoon as I have an afternoon of active learning verses listening learning.

This morning I had two highlights in the conference.

1. iFlow Fitness Systems. Fabulous!!! (look out Cody & Amanda!!)

http://www.iflowfitness.ca/

2. Michol Dalcourt. Movement Preparation! Wow...some ground breaking stuff here! Absolutely amazing stuff. I *LOVED* Michol's talk and can't wait for this other one he does.

Off to lunch. I wonder what they will serve? Hot Dogs? kidding!

Gotta run....

Sheena - The Crazy Running Lady!

PS.....go out and enjoy some sunshine but don't forget your sunscreen!

Off To Fit Rendezvous In Edmonton!

2010-06-11T05:53:00.000-07:00

Can you believe it is Friday??? I can't!

This weekend I'm off to Fit Rendezvous in Edmonton. It's a chance to trainers and fitness instructors to learn and be educated with up to date training techniques and new fitness trends. Always be sure to ask if your trainer continues their education! It's a key part of being up to date with the newest and greatest things out there.

www.provincialfitnessunit.ca

I'll be workout out 8 hours a day (may a lecture or two in there) for the entire weekend. I always look forward to these as it is a chance to be a student and learn. I'm all about the learning!

With the weather supposed to be nice, be sure to get out and get moving!!!

Gotta run....

Day 10 - Recording in Your Journal

2010-06-10T11:59:00.000-07:00

Woot Woot....another GREEN square!!!! Silly how this can be so exciting to get green but obviously it is working as it motivates me to get the green square.

The snippet from today's Healthy For Life Program is as follows:
"By journaling what you are eating, you are taking much of the unconscious eating that we do each and every day and making it conscious. This allows you to be honest with yourself and actually improve."

....back to my daily journal....

Gotta run....

Day 9/Week 2 - Exercise the Key

2010-06-09T06:13:00.000-07:00

Happy Tuesday!!! I did it!!! I actually got a GREEN square! It sounds so silly but the visual display of how getting this score means I did something good, just as the RED square makes you feel like you failed.

Tuesday was a good day with exercise, food and mentally as my daily journal was accurate and complete. I still need improvement but I find it so funny how the "green" makes me feel happy and successful.

The snippet from today's Releasing The Fat article is as follows:

"I highly recommend that everyone purchase a pedometer to keep track of their activity throughout the day. Your goal is to walk 10,000 steps each day."

I do wear a "Body Bugg" daily and for me monitoring my steps each day is easy. Here's my status of steps that I have done until June 6 (I haven't downloaded my body bugg yet).

Sheena's Steps:
06/01/2010 17,220 Steps
06/02/2010 16,093 Steps
06/03/2010 12,226 Steps
06/04/2010 19,277 Steps
06/05/2010 12,434 Steps
06/06/2010 11,313 Steps

Here's to having a fabulous and awesome fitness day!!!!

Day 8/Week 2 - The Way It Is - Learning Why You Can't Lose Weight

2010-06-08T06:52:00.000-07:00

Day 8/Week 2 - The Way It Is - Learning Why You Can't Lose Weight

Summary of Week 1: It started off great...but then by the weekend, I fell off the wagon. Let's see.....the weekends are short and I jam pack as much as humanly possible in them, especially because it was nice outside. Does this sound familiar? On the weekend, there was no planning and no thought put into my food plan, never mind what went into my mouth. I didn't think I ate very bad but my overall day, put my score low....low....low.

My over all score is now 38. Yikes...and all that RED!!!

Oh well, today is another day and I'm back on track already.

Today's Article Snippet:
Obesity is the modern epidemic of this generation. Everyone at least knows that they should be eating a low-fat, high-carbohydrate diet; however, in reality it tends to be a high-fat, high-carbohydrate diet.

Today I am back on a eat a close to nature as possible and no preservatives PLUS eating at a regular time. No bread or starches and easy on the fat.

2010-06-06T19:37:00.000-07:00

Kevin's First Triathlon!
Congratulations!!!!!!!!!!!
I am so proud of you!

Day 4/Week 1 - Protecting Your Environment - Part 3

2010-06-04T09:36:00.001-07:00

Day 4/Week 1 - Protecting Your Environment - Part 3

Summary of Day 3/Week 1: Yesterday was my recovery day so I went for a massage instead of working out. It lowered my score considerable and as a result, I got a “RED” box. I had a feeling I would because of everything I had done for the day. It was a good day but not 100%

As a result of my journaling I scored 39 for June 3 on my Lifestyle Journal. My overall week score is just as important so I still have time.

I've displayed my score for June 3.

Today's Article Snippet:

If you have not already done so, you need to clean out all of the foods that are on the Least Desirable List from your pantry and cupboards. This includes all breads, white flour, rice, pasta, potatoes, chips, crackers, cereals, etc. You then need to replace these items with whole fruits, whole vegetables, nuts and legumes. It may take one to two weeks to feel that you no longer crave these foods.

Day 3/Week 1 - Protecting Your Environment - Part 2

2010-06-03T07:36:00.001-07:00

Summary of Day 2/Week 1: Today I had my challenges. I took the time to package all my fresh food and pack my lunch for the day. I was so proud of myself! It took time and preparation which all good nutritional programs require. So off to teach Bikini Boot Camp I go. As I drive to boot camp, I suddenly realize I forgot my lunch!!! Suddenly my day had a challenge when I had good intentions. Instead of stopping to buy my lunch, I drove home to pick up my lunch as I not only want to shed some weight I also want to go on a debt diet and stop spending money on lunch. My breakfast was at 4:30 am but by the time I got my food, it was 11:15 am. 6+ hours is not a good thing!!! I therefore did not control my insulin spike :( This completely screwed up my day with sugar spikes all over the place.

As a result of my journalling I scored 72 for June 2 on my Lifestyle Journal.

I've displayed my score for June 2.

Today's Article Snippet:
It is critical that you systematically clean up your environment and remove all these highly-processed carbohydrates from your home, your office, your car, and anywhere else you may be tempted to eat them. If they are readily available at the time you become hungry, you will end up making a poor food choice every time. However, if you have good quality, low-glycemic food and snacks available when you become hungry, it really is not that difficult to eat correctly.

Day 2/Week 1 - Protecting Your Environment - Part 1

2010-06-02T06:12:00.000-07:00

Summary of Day 1/Week 1: Not bad!!! I packed my lunch and prepared my daily food. I didn't drink enough water today though. I thought I did pretty good, but scored a 78 for my June 1 Lifestyle Journal. Daily, I am required to journal food, activity and lifestyle and the system grades your information.

I've displayed my score for June 1.

Today's Article Snippet: It is important you begin to protect yourself from temptations in your environment if you are going to have the best chance of success in developing the new lifestyles you have purposed to make. In order to accomplish this, it takes planning and strategy on your part.

Week 1 - The Role of Blood Sugar - Release The Fat!!!

2010-06-01T07:07:00.000-07:00

Today is Day 1/Week 1 of my 12 Week program called "Releasing Fat" program.

I am will be journaling everything about my journey on this program. I am excited to be a "test subject" for such a program. www.releasingfat.com By me journaling, I will be declaring my honesty and truth to myself and a commitment to the program. This will be a challenge, but being accountable is one of the selling points of this program as it deals with a life coach as well.

The body operates on blood sugar, especially the brain. In other words, our brain needs sugar to work. Therefore, the body is very concerned about trying to control the level of blood sugar. If the blood sugar gets too high—greater than 200 mg/dl—a patient can begin spilling sugar into the urine, and simply not feel well. If it gets too low—less than 40 mg/dl—a patient can become confused, lethargic, have a seizure, and even go into a coma.

Phase 1 deals with sugar spikes and how to control the craving and sugar spikes throughout the day.

....Off I go to prepare my lunch and snacks throughout the day.

Gotta run..........
Sheena

Fit Ball For Fun Fitness Goes To The Mountains - 2 spaces still open!

2010-05-31T11:49:00.000-07:00

Fit Ball For Fun Fitness Goes To The Mountains

ONLY 2 SPACES REMAINING!!!

Register Today!

Health Matters Fitness presents:
Fit Ball For Fun Fitness Goes To The Mountains

Ladies Only Weekend!

June 18, 19 and 20, 2010

Radium Resort

Price Includes:Shared Accommodations (2 people per room)Daily workouts - 4 workouts totalGroup run or walk in the mountainsDaily stretching to relax

*** All Workouts are optional, but it is encouraged! ***

Cost: $350.00 + GST = $367.50

$200 Non-Refundable Security Deposit Required
If you are interested in having some fun, please email sheena@healthmattersfitness.com
Space Is Limited!!!
*** Upon registration - details to follow ***

Stampede Marathon Expo '10

2010-05-29T16:59:00.000-07:00

Just having fun at the Calgary Marathon Expo Team In Training booth with some of the fantastic girls from our Nike Women's Half and Full Marathon team. Awesome bunch of ladies again this year! I'm the goofy run coach who encourages such crazy and fun behavior! Guess which one is the coach? <<<>>>

This year, Team In Training is your only way to register for the Nike Women's Marathon in San Francisco as the lottery is now closed. TNT helps raise funds to support research and patient services for the Leukemia and Lymphoma Society of Canada.

About Team In Training:
If crossing the finish line after running or walking 42.2 kms or 21.1kms while helping cure deadly diseases are things you've always wanted to accomplish, The Leukemia & Lymphoma Society of Canada's Team In Training ® will make them happen.

As the largest endurance sports training program in the world, we will provide you with the experience of a lifetime, including:

* Coaching and training
* Travel to a major marathon, half marathon, century, hiking adventure or triathlon in exciting locations
* The opportunity to make your athletic goals a reality (an unbeatable offer with great personal rewards)
*A connection with an honoured patient so you know just who and what you're doing it all for

In exchange for training and support, you help raise money towards cures for blood cancers like leukemia -- the No. 1 disease killer of children -- lymphoma and myeloma.
How serious is blood cancer? Every thirty-five minutes, someone in Canada learns that he or she has leukemia, Hodgkin or non-Hodgkin lymphoma or myeloma. Every seventy-three minutes, someone dies of a blood cancer.

Our athletes have walked away with new friends, amazing accomplishments and the sense that they did something even more important than getting in good shape.

For more information, please feel free to contact http://www.teamintraining.ca/ab

Our season has just begun and it isn't too late to join!!!

Currently training for the following races:
September 5, 2010 Kaua'i Half and Full Marathon
October 17, 2010 Nike Women's Half and Full Marathon

Fit Ball For Fun Fitness Goes To The Mountains

2010-05-28T07:54:00.000-07:00

Health Matters Fitness

presents:

Fit Ball For Fun Fitness

Goes To The Mountains

Ladies Only Weekend!

June 18, 19 and 20, 2010

Radium Resort

Price Includes:
Shared Accommodations (2 people per room)
Daily workouts - 4 workouts total
Group run or walk in the mountains
Daily stretching to relax

*** All Workouts are optional, but it is encouraged! ***

Cost: $350.00 + GST = $367.50

$200 Non-Refundable Security Deposit Required

If you are interested in having some fun, please email sheena@healthmattersfitness.com

Space Is Limited!!!

*** Upon registration - details to follow ***

Don't Forget Your Sunscreen!!!

2010-05-02T07:32:00.000-07:00

May is Skin Cancer Awareness Month!!!

I would like to bring your attention to this topic which is near and dear to my dear.

One year ago I was diagnosed with Melanoma Skin Cancer. Yes, this will never happen to me!! This was a statement I always thought. Here I am....a SURVIVOR of cancer. I have had many people say "it's ONLY skin cancer!" That statement was just like stabbing me in the heart. It is CANCER!!!

For those of you who don't understand what Melanoma is, it is a tumor which can spread throughout your body. It's like an iceberg. It may be small on the surface but it is gigantic under the surface.

Today I stand before you, missing part of my calf muscle, but I am cancer free in this region. I may not be out of the woods though as I must always be watch each of the little spots I have on my body. As you may or may not know, you get more spots the older you get. I went from having a couple of moles or freckles to hundreds of freckles and each one very different from the other.

So how do I know which are good and which are not? Well, I don't!!! I must be proactive and wear my sunscreen!!!

If you have any questions about skin cancer, please feel free to email me or call me! Knowledge is key!!!

Sheena
Email: sheena@healthmattersfitness.com
Phone: 403-620-9663

Stay Safe My Friends!!!

The Adventure Continues In Paris - The Unplanned Events!!!!

2010-04-17T02:07:00.000-07:00

Stupid volcano!!!

Now who on this earth would anticipate a volcano erupting? This adventure has been extended until God knows when...the major airports have shut down and the air quality is poor and can cause the engines to explode. I am stressed that I am away from home and particularly away from Kevin. What I wouldn't do to have a big hug from Kevin right now!!!! My travelling friend, Cat, tried giving me a hug but no offense - it just wasn't the same!

Our adventure at the airport was not very pleasant. We lined up at a counter for Air Canada with several other passengers and only told to come back every day once they are flying. The tears came in abundance at the rudeness. Don't they know the more stressed they make their passengers, the harder their job is?????? After the lady making fun of me crying (in french) to someone on the phone and not realizing that Cat and Vanessa can speak and understand french, they understood everything they said about being foolish and crying. At the hotel, American Airlines have been amazing to their passengers and I only wish I was on one of their flights! If I ever come back to Europe, it will be with AA and not AC!

So here we are - three girls in Europe in one hotel room sharing one King Bed. Yes, cozy but it cuts the costs considerably. Vanessa checked into a Hostel and it would be only 20 Euro or so cheaper. At least this place is nicer and convenient. I am sitting next to a couple of the flight crew from AA and they have been nice enough to share some information and a couple of people in the lobby shared their information as well.

So until Tuesday we have decided to make the best of it...........

Off to do some laundry and see some sights.

Until next time...

Paris Marathon 2010

2010-04-12T00:34:00.000-07:00

Now Complete!!! So proud of all the TNT participants! They totally kicked ass, considering that they were so busy being tourists and not following the coach "rest" race plan. I managed to see all 16 of the Prairie Region participants among the 37,000 participants in the race.

What an amazing start - overwhelming actually! 37,000 participants and an estimated 220,000 spectators! Yikes....a little overwhelming.

After the team was put into their start gates, one of the moms from Saskatchewan and myself were off to find the 8 km mark to meet my cheer team. Colleen and I made many jokes about being two farm chicks from Saskatchewan being lost in the big city and only English as a language. Yes, I was extremely thankful for her being there. We got lost several times and thankfully for the Metro system, we found our way back to the finish line. It was the wildest, crowdest and awesomest...(if there is such a word) ever!

Weather - freakin' cold!!! I froze my ass off but the participants said it was the best running conditions ever.

After a celebration of wine, cheese and chocolate, we laughed and enjoyed each other's stories and company for the evening. To me, this was one of the best parts! The team finally came together as one! Once again.....TNT was a HUGE success for our participants! Congratulations marathoners! I am so proud of your successes!

Until next time....
Coach Sheena

2010-04-10T11:57:00.000-07:00

Bonjour From Paris!

We have just finished our Inspiration Party and it went very well!

The food was fabulous (my opinion) and the team meeting and shirt decorating was great. The team is now all tucked into bed for the night and the big day is tomorrow. There are a lot of excited folks so I can imagine they won't sleep well.

I will send an update tomorrow with the results of tomorrow.

Tomorrow we will run the roads where our history books were written!!!! So exciting!!!!

Sheena`s First Crepe

2010-04-09T12:41:00.000-07:00

Tonight Vanessa, Cat and I went to a restaurant that served savory crepes. This was my first ever tried. hmmmm, not my favorite but I tried it. The best part was the dessert and you guessed it.... it was a Nutella Chocolate Crepe-----YUMMMMMM!!!!! Now that I loved!

We are about to call it a night so we can get some rest for the breakfast run at 8:30 am. Then to scout out my cheering Station Metros so I can get from one point to another faster during the marathon. I am a little nervous about the event - it is so big and I will be alone getting from one place to another. I have a Metro map and Metro card so I should be good to go.

I will log in tomorrow with more details.

Sheena

Day 2 - Paris

2010-04-09T08:50:00.000-07:00

We went on an amazing tour of Paris this morning. History in real life! Now this is the Paris that everyone loves....truly amazing! We are off to find new treasures on the off streets and more fabulous bread and wine. Until next time....

Day 1 - April 7, 2010 Sheena's Adventure To Paris

2010-04-08T11:54:00.000-07:00

We arrived in Paris safe and sound. We all managed to stay awake for about 35 hours now. We just got back from the expo and WOW it was amazing. So far 125 Euros in shopping. We just finished an awesome bottle of wine and pizza and we are off to bed to rest for another fun filled day of events. So far, we have seen the METRO system more than anything else. Lesson learned about luggage in Paris - do not use big luggage or more than one. than goodness for my big old pack pack! Tomorrow Cat + I have a tour of Paris booked. 3 1/2 hours of sight seeing and then I have an afternoon of meetings with TNT.

Until next time...

Au revoir

Boarding time to TO!!!!

2010-04-07T11:43:00.001-07:00

Fed, watered and relaxed at the airport. We are ready to board our 11 hr 43 minutes of flight to Paris. Blog Later!!

Two More Sleeps...but who's counting?

2010-04-05T18:49:00.000-07:00

Two Sleeps - But Who's Counting?

What a productive day? Today I had a "Honey Do" list for Kevin so it will keep him busy while I am away. Well, I have to make another one as we almost got all of the items done on the list. Today I make alot of check marks on the "to do" list. I feel the stress getting less and less! Thank goodness....

Today I registered for the lottery the Nike Women's Half Marathon in San Francisco. It is one of my favorite get away trips. This year we registered a run group with Bikini Boot Camp team. If anyone out there is interested, our Group ID number is R1K3J6. This race is awesome for all abilities as there isn't a time limit for half marathoners!
If you are interested, go to http://inside.nike.com/blogs/nikerunning_events-en_US/?tags=nike_womens_marathon_2010
ONLINE RANDOM DRAWING REGISTRATION
Opens: Monday, April 5th, 9:00am PST
Closes: Friday, April 16th, 11:59pm PST

The more, the merrier! If by chance we do not get into the event, I would highly recommend doing the Team In Training program. They have guaranteed entries. In exchange for you fundraising, you receive a guaranteed entry to this event. Check out www.teamintraining.ca/ab

Time to go and plan my fun filled day of Bikini Boot Camp (4 classes on Tuesday) and then I am officially on vacation (working vacation)!

'au revoir

Hoppy Easter

2010-04-04T11:10:00.000-07:00

Hoppy Easter Everyone!

Today, just kicking back and relaxing! Well, I'm officially finished my packing! I can't bring myself to open my bags and try it again. It's just too stressful. I've been told my a couple of my clients that I have over packed and all they did was giggle at me when I told them what I have packed. What can I say....never can tell what the weather will bring and I will be prepared! Yes, I did make room for shopping too! It's Paris after all!

I cannot forget about the rest of the team that is remaining at home while we are off in Paris. We still have participants preparing for Nashville and Vancouver races. These participants are on their last couple of training runs. They are so ready for their races too! I wish I could be there for their events as it is the most rewarding thing about my job as a coach. It is the best feeling in the world to watch and be a part of their successes. It brings tears to my eyes watching them. When they look back at their training, it will all make sense.

Time to go prepare my Easter feast. Please take the time out of your days to appreciate everything around you.

Sheena's Paris Adventure - Paris Marathon April 11, 2010

2010-04-03T10:17:00.000-07:00

Only 4 more sleeps until I am jet bound for Paris, France. I am the Run Coach for Team In Training. 11 participants from Calgary; 3 participants from Saskatoon. It is so exciting as this is the first time that TNT is running "abroad". To add to the adventure, I am going to try to do daily blogs of my marathon adventure in Paris.

Today is packing day! So far, I've packed and unpacked about 5 times today. Each time, taking something out to lighten my load. I am finally down to 1 small piece of luggage and 1 medium piece of luggage and 1 carry on plus a purse. Too much? Too little? The important things I have packed is my race kit and documents in my carry on and clothing in one suitcase and miscellaneous stuff in the other. The important thing is that they are on wheels and I can carry them all with no problems (I hope!).

Kevin and I are just kicking back and relaxing the days prior to my trip as I will am traveling alone without Kevin. I'm a little nervous about that as we usually travel together. I know I will be fine but I will miss him and Miss Georgia Peach.

Back to checking my "check list" for my trip.....don't want to forget anything!

......à la prochaine

Irish "Beef n' Beer" Stew

2010-03-17T19:46:00.000-07:00

This recipe is great for your St. Patrick’s Day meal or any time of the year. Guinness is the choice of beer but you can use any brand of Irish stout, such a Murphy’s, etc. You can always use more mushrooms and potatoes than called for in the recipe.

Irish "Beef n' Beer" Stew

2 tsps vegetable oil

1 lb beef stew meat
2 tbsps flour
1 onion, chopped
2 cups sliced fresh mushrooms
6 cloves garlic, minced
1 (6 oz) can tomato paste
2 cups beef broth
12 ozs. Irish Stout beer

4 cups sliced carrots
2 large potatoes, diced
1 tbsp cornstarch
1 tbsp cold water
1/4 cup chopped fresh parsley, optional

Over medium-high heat, heat oil in a Dutch oven. Place flour and beef cubes in a ziplock bag and shake until cubes are coated with flour. Fry beef cubes in the hot oil until browned on all sides. Remove from pot.

Saute the onions, mushrooms, and garlic in the same pot until tender, about 2-3 minutes. Do not remove from the pot.

Return the beef to the pot and add the tomato paste, beef broth, beer, potatoes, and carrots. Cover and simmer over low heat for 1 hour ~ you can let it go longer, just make sure it’s not sticking to the pot.

Mix together the cornstarch and cold water and stir into stew. Continue simmering until thickened.

Sprinkle stew with parsley if desired and serve.

Makes 6-8 servings.

Happy St. Patrick's Day!

Fit Bodies. Fit Minds.

"May you have the hindsight to know where you've been, the foresight to know where you're going, and the insight to know when you've gone too far." ~ Irish blessing

Choose This Fat-Burning Condiment

2010-03-15T07:06:00.000-07:00

It's perfect on potatoes, very good on veggies, and divine in salad dressings. And the best news yet? It may help with fat burning. The magic condiment in question: vinegar.

Obese people who took in 1 to 2 tablespoons of apple cider vinegar daily in a study melted significantly more body fat and belly fat than a group taking a placebo -- despite being on the same diet and exercise plan.

A Sour Path to Skinny

Vinegar may offer a weight loss boost thanks to acetic acid. Seems this sour stuff does double-duty fat-blasting, inhibiting the body's ability to store fat while boosting its ability to burn it. And even though apple cider vinegar was the type used in the recent study, researchers suspect most varieties of the liquid seasoning could have the same get-skinny effects.

Other Tart Benefits

Vinegar also seemed to help lower bad-for-the-heart triglyceride levels and systolic blood pressure at the end of the 12-week study. That's a Sherpa's load of health benefits for one little flavor maker. So get your daily dose of vinegar with one of these tart-tasting, waist-whittling RealAge recipes:

When you're craving tart: Give your salad and grilled veggies a refreshing citrus-flavored punch with this Lemon-Balsamic Vinaigrette.

When you're craving savory: Add a Mediterranean touch to chicken with this Chicken in Garlic-Vinegar Sauce.

When you're craving sweet: Add a bit of tangy sweetness to dessert with these Balsamic-Spiked Strawberries.

Did You Know?

To restore shine to dull hair, rinse it in lukewarm water, douse with 1/4-cup apple cider vinegar mixed into a pint of water, then rinse again with lukewarm water.

"The acid in vinegar washes away styling products that can cling to hair despite shampooing. Just be sure to dilute the vinegar in water for gentler action." Colorist Lana Gordon of the Cristophe salon in Beverly Hills seconds the doctor's opinion, but adds one caveat: Because the acid closes the cuticle of each hair strand, tresses are shinier but flatter. In other words, you're trading a little less fullness for a little more gloss.

Fit Bodies. Fit Minds.

"I saw the angel in the marble and carved until I set him free." ~ Michelangelo



Article Citation:
   RealAge - "Choose This Fat-Burning Condiment"
   RealAge® - RealAge, Inc. 15 Mar. 2010.  Web. 15 Mar. 2010.

Vinegar intake reduces body weight, body fat mass, and serum triglyceride levels in obese Japanese subjects.
Kondo, T. et al., Bioscience, Biotechnology, and Biochemistry 2009 Aug;73(8):1837-1843.

The New SuperFoods

2010-03-12T08:07:00.000-08:00

10 more nutrient-rich foods that will change your life... (and keep you feeling full on less)

It's finally Friday!

Wondering what to do with the weekend? How about trying out these SuperFoods in some of your favorite recipes...

These foods are quickly becoming the "Holy Kale" in the super markets... before you know it there will be a sign on the corner near Eau Claire Market stating,

"Welcome to the Church of the Holy Cabbage. Lettuce pray."

Remember...

Fitness begins with what we put into our bodies. It's those "Vital Vittles" that keeps us moving. (click on the links for more ways to incorporate these foods in new recipes)

1. Mushrooms

Loaded with antioxidants, riboflavin, selenium and other nutrients that keep the immune system healthy and help stave off cancer.

Sneak it in: Add to onions, garlic and thyme to make stock for risotto.

2. Kale
Rich with antioxidants, minerals and vitamins, kale is also thought to help lower risk of arthritis, as well as ovarian and breast cancers with sulphur-containing phytonutrients.

Sneak it in: Use in healthy soups and hearty pasta dishes.

3. Spirulina
With more iron than beef and more protein than soy, this algae is the only plant source of vitamin B12.

Sneak it in: Add spirulina powder to breakfast smoothies and dips.

4. Cranberry
Compared to other fruits such as grapes and strawberries, cranberries have the highest level of phenols – an oxidant that decreases the risk of heart disease, stroke and cancer.

Sneak it in: Add zest to your dinner with cranberry relish.

5. Kefir
Ideal if you're lactose intolerant, this cultured milk product delivers antibiotic properties, protein, minerals and vitamin B.

Sneak it in: Use in place of yogurt with granola and berries.

6. Ground Salba
This ancient grain provides 8x more omega-3s than salmon, 25% more dietary fibre than flaxseed, 30% more antioxidants than blueberries, 7x more vitamin C than an orange... get the picture?

Sneak it in: Sprinkle in cereal, smoothies, pasta dishes and salads.

7. Eggs
Cholesterol Shmolesterol. Egg yolks are loaded with choline, which is proven to help combat breast cancer.

Sneak it in: Crumble a hard-boiled egg over your favourite salad.

8. Cherries
High in phytochemicals (plant chemicals that have disease preventative properties), cherries may also reduce inflammation.

Sneak it in: Forget about sneaking! Just grab a handful as an afternoon snack.

9. Pistachios
Studies show these slow the rate of carbohydrate absorption and contain the fibre, protein and monounsaturated fat you need.

Sneak it in: Use them in pesto in place of pine nuts.

10. Beets
Beets are high in folic acid and contain betacyanine, which is an antioxidant that gives beets their rich, red colour.

Sneak it in: Add to your fave salad.

Fit Bodies. Fit Minds. Have a super weekend!

"Don't count the days, make the days count." ~ Muhammad Ali

Article Citation:
Samra Habib "The New SuperFoods"
Photography by Carlo Mendoza
Copyright © St. Joseph Media - 20 Minute Supper Club. Aug. 2009 Web. 11 Mar. 2010.

6 Foods to Fuel You

2010-03-11T09:22:00.000-08:00

Get healthy bursts of energy by choosing the right snacks...

A word to the sluggish: to feel more energetic, opt for foods containing more carbs. Our body uses them more efficiently for fuel than protein or fat, says Diana Steele, a Vancouver registered dietitian.

The key is to choose complex carbs (think whole grains and legumes) over simple carbs (refined sugars and processed foods stripped of nutrients) because they digest more slowly. As carbs are digested, the broken-down sugars enter our bloodstream. Our body in turn releases insulin, a chemical that transports these sugars from our blood into our cells, powering us. Because simple carbs digest and get absorbed quickly, your body releases insulin quickly (and sometimes too much of it), making your blood-sugar-level spike and then drop, and suddenly you feel beat. Complex carbs will keep you going stronger, longer.

Here are more tips, and a list of top 6 energy boosters...

BLUEBERRIES

You'll feel a short-term burst of energy.

It works because it's a low-calorie, easily digested carbohydrate jam-packed with antioxidants, “the spark plugs for fuel,” says Steele.

Eat it when you want a healthy snack.

CHOCOLATE MILK

You'll feel an instant, lasting energy.

It works because liquid is digested more quickly than food, and the protein (7 g per 250 ml) stabilizes the refined carbs (added sugar).

Drink it when your sweet-tooth and fatigue collide.

ENERGY BAR

You'll feel a long steady blast of energy (from the protein in the nuts).

It works because the complex carbs and omega-3s sustain energy and stabilize blood sugar. Try Vega Whole Food energy bars, about $48 for 12.

Eat it when you’re heading to spin class.

Caution: One bar can contain up to 300 calories.

QUINOA

You'll feel steady energy for hours.

It works because it has the highest protein of any whole grain (14-16%) and is a good source of B vitamins (the energy vitamins).

Eat it when you have a long time to go between meals.

(Quinoa is an amino acid-rich (protein) seed that has a fluffy, creamy, slightly crunchy texture and a somewhat nutty flavor when cooked - it is most commonly considered a grain, quinoa is actually a relative of leafy green vegetables like spinach and Swiss chard. Found in most health food stores throughout the year.)

WELLNESS WATER

You'll feel refreshed and alert.

It works because staying hydrated ensures proper body function. Try Propel Vitamin Supplement, about $2, 700 ml.

Drink it when you can, especially in lieu of that 3 p.m. coffee (caffeine is a stimulant, not a source of energy).

WHOLE-GRAIN CRACKERS

You'll feel short-term energy.

It works because fibre slows digestion and stabilizes blood-sugar levels.

Eat it when you need a convenient snack.

Finally, here are 3 tips to help you sustain energy all day long:

Break down your daily calorie intake into 55% carbs, 25% fat and 20% protein (it helps to visualize that proportion on your actual plate).

Fuel up regularly – stay hydrated and eat three meals and two snacks spread out every three hours, totalling between 1,700 and 2,200 calories (the exact amount depends on your level of activity, gender, height and weight).

Eat protein , such as meat, fish, nuts, seeds, eggs, tofu or cheese, at every meal. “Protein anchors carbs, helping to slow the rise and fall of blood-sugar levels, which means more stable energy levels,” says Steele.

Article Citation:
Lesley Young "6 Foods to Fuel You"
Copyright © St. Joseph Media - 20 Minute Supper Club. Web. 11 Mar. 2010.

Eat These Foods to Get Happy

2010-03-10T07:13:00.000-08:00

From the land of olives and gyros comes the key to sidestepping a low mood.

Eating a Mediterranean-style diet appears to help lower the risk of depression by about 30 percent, thanks to a high concentration of good-for-you-fats and B vitamins.

Opa!

Olives, fresh seafood, hummus served with crisp veggies -- items like these are staples of Mediterranean fare. Fortunately, they not only are good for you but taste good, too. And the beneficial fats, B vitamins, and powerful antioxidants found in traditional Mediterranean cuisine supply your brain with the nutrients it needs to stay in good working order. Perfecto. Because when your brain works the way it should, you're less likely to get depressed!

(Here's a detailed breakdown of the foods you should eat when you go Mediterranean.)

Food Fights Depression

A Mediterranean menu helps your brain in several ways. It's rich in inflammation-fighting phytochemicals, nerve-cell nurturing "healthy" fats, and neurotransmitter-assisting B vitamins. The healthy fats -- like those found in olive oil -- also help feel-good serotonin bind to brain receptors. (Did you know? Bad fats up your risk of feeling down. Here's how to steer clear of them.)

Article Citation:
RealAge® "Eat These Foods to Get Happy"
  RealAge® - RealAge, Inc. 13 Jan. 2010.  Web. 10 Mar. 2010.

Which Gives You More Salt: Bread or Potato Chips?

2010-03-09T10:55:00.000-08:00

Okay, that's a bit of a trick question. When it comes to which food contributes the most salt to the diet (not foods that show the most sodium according to the label), bread is on the top-three list. The other foods that dump the most salt into your body? Guess.

If you didn't say meat products and cereals, you're like most people in a recent survey. When asked to select the foods that contributed the most sodium to the diet (from a list of 10 items), only a few people got it right: 13% said bread, and 12% guessed cereals. About 36% of people did guess meat products to be among the top three sources.

If you're about to say that you thought we weren't crazy about laws restricting sodium in processed foods, and that only 1% of people with high blood pressure are actually salt-sensitive, well, you're right. But that doesn't mean you should be pouring it on. Most of the time, if you have high blood pressure, you don't know if you're sodium-sensitive. And even if you're not, too much sodium isn't good for your bones or blood pressure. While some people experience a significant increase in blood pressure from sodium, you're more likely to get just a little boost, but that little boost ages you substantially. On top of it, foods containing sodium (Meat products? You eat them rarely, if ever, right?) usually contain other troublesome ingredients, such as saturated fat. Swap these sodium-stuffed foods for those that taste great and are naturally low in sodium (for instance, vegetables accented with herbs or nuts).

Fill your cupboard with heart-healthy fare .

Use this shopping list to find foods that fit the bill.

READ MORE - Easy Low Sodium Recipes

Article Citation:
Mehmet C. Oz, MD, and Michael F. Roizen, MD "Which Gives You More Salt: Bread or Potato Chips?"
   RealAge® - RealAge, Inc. 20 Oct. 2009.  Web. 09 Mar. 2010.

Taking It Off Weight Loss Challenge

2010-01-03T19:16:00.000-08:00

Health Matters Fitness is excited to announce this event in support of Team In Training.

If you can't lose weight for yourself, lose it for someone else!

The ultimate goal is to lose weight and find a healthy lifestyle - the bonus is the ability to raise funds for Team In Training to support leukemia and lymphoma research and benefit client services support.

OFFICIAL START DATE:
Monday - January 4, 2010

OFFICIAL END DATE:
Monday - March 1, 2010

COST: $50 to Participate

WEIGH IN: Between December 31 and January 3 at the studio of Health Matters Fitness. (You will be contacted via phone or email to set up your time to weigh in.)

FINAL WEIGH OUT: February 26 to 28 at the studio of Health Matters Fitness

YOUR ENTRY INCLUDES:
* 8 Week Weight Loss Challenge
* Personal and individual Weigh In/Out and Measurements (optional)
* Food and Exercise Journals
* Weekly motivational articles and ideas
* And best of all, a chance at a lifestyle change.

PRIZES:
1) Largest Weight Loss Percentage in 8 weeks - 10 In Studio Personal Training Sessions, One-on-One with trainer Sheena Denscombe. Value $600 (not redeemable for cash)
2) Second Largest Weight Loss Percentage in 8 weeks - $100 Lululeom Gift Certificate
3) Third Largest Weight Loss Percentage in 8 weeks - one session of Fit Ball For Fun & Fitness.

PLUS....
Random weekly prizes for various goals achieved.

(Tax Receipt for $50 for donation will be issued.
Please provide payment via cash or cheque payable to Health Matters Fitness, Inc.)

CLICK HERE to SIGN UP NOW

A special gift to you!

2009-12-07T11:50:00.000-08:00

We have a special gift for you this season... we are offering you a FREE opportunity to experience Monday Night Fit Ball by "giving it a try"!

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Health Matters Fitness Inc. - sends you Seasons Greetings and Happy Everything!

2009-12-01T08:51:00.001-08:00

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Vital Vittles E-Zine is launched today!

2009-11-11T12:40:00.000-08:00

We believe that healthy minds and healthy bodies is the best combination. Vital Vittles E-Zine spotlights a secret ingredient each month... a virtual "superfood" noted for health and healing properties.

We then provide a tasty, healthy recipe for you to try th...at utilizes that superfood as the main ingredient. We're looking for your recipes too - view the online newsletter to submit your recipe today!

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I sure don't run like a Kenyan but....

2009-10-11T16:57:00.001-07:00

Today I just ran the Victoria Half Marathon. It was a gorgeous day! Perfect temperatures in a beautiful city.

I crossed the finishline in 2:09ish (to be confirmed yet). This was not a personal best for me but in a way it was as this was my first race since having cancer. WOW....I am back! I feel strong and ready to take on new challenges. Honestly, today I was terrified about the outcome. This little thing (cancer) had kicked me in the teeth and I was a little big gun shy. I was right on track for a PB but the little mind games got in the way of the PB. Am I disappointed? No.....as I only learn each time I run.

Yes this was a perfect day.....a day I can run....any day I can run is a perfect day!

And in my dreams, I do run like a Kenyan.....but for now, I am happy with being Sheena.

Congratulations to Elaine Vance, Lianne Lamb, Josie Ooms, Debby Lamb, Ken Kittlitz, Reubin Anderson, Gord Piper, Wayne Ooms and Debbie Zelez and all other runners who crossed the finish line! We are all winners!

Fall, 2009 - Already?

2009-09-23T07:04:00.000-07:00

Fabulous Fall Weather!!! I cannot complain with the beauty that surrounds us. Blue skies, yellow leaves, warm weather and no winter jackets!

Get out and enjoy while we have it!

Sheena

Where did Spring go?

2009-06-29T14:39:00.000-07:00

Today I am catching up on my spring tasks and planning all of our summer activities. Suddenly it hit me! Where did the time go? I am amazed just how fast time has gone by and I had so much to accomplish.

I'm happy to say that summer will be full family, friends and fun!

Keep your sunscreen on and have fun this summer!

Sheena

Holiday Revival!

2009-04-18T20:50:00.000-07:00

Ahhhh, a couple days in the sun can do wonders for the spirit and soul.

This past week, Kevin and I just spent severals days in Palm Springs at a friend's condo to recharge our batteries after a tough and emotional roller coaster ride this past month. It was fabulous! It was just Kevin and I doing whatever we wanted to do and when we wanted to do it. There wasn't any races, running or exercising this time around. It was just resting, walking and talking.

We enjoyed ourselves so much that we might actually do it again sometime, just the two of us.

Until next time, stay healthy and keep movin', because YOUR health matters!

What A Beautiful Day!!!

2009-04-10T20:08:00.000-07:00

Hello Friends, Family & Co-Workers!!!

I wanted to share my AWESOME news that I just received today! I just received my "ALL CLEAR" message from Dr. Arlette's office. They completely removed the Melanoma tumor and it is completely GONE!!! Life can now resume back to the crazy normal state. YAHOOO!!!!

I will be pursuing my passion as of May 1 as a personal trainer as scheduled. I know just how precious life now is!

I wanted to give everyone a gentle reminder to keep an eye on your body. I've attached an excellent website for everyone to take a look at so you do not have to go through this. Once having Melanoma I am now at a higher risk of getting again. Don't take it for granted like I did!!!! Lube up with sunscreen everyone!

http://www.melanoma.com/self_examination.html

Thank you to EVERYONE for their support. I so appreciate it more than words can express it!

Yours in good health,

Sheena Denscombe

Why Does Life Throw Curl Balls?

2009-03-28T19:01:00.000-07:00

Just another crazy thought today.....

Just when life is looking so awesome, life throws another curve ball.

Only 32 more days (16 more working day) until I leave my big girl job and have to stand on my own two feet. WOW. As Kevin said, "and then the rest of my life doing what you have always wanted to do." Another chapter to my life.

Then the curve ball.......on Wednesday, March 25 I got the phone call that I have skin cancer. Yup...that yucky word, "cancer". I couldn't believe it. This just wasn't in my plan! So what do I do? Well, first thing I know for sure, I am strong! I am tough! I've learned to deal with things. So this thing I shall deal with. On April 1 I find out how serious this "c" is. That's no joke.

Until then, I am living life, enjoying life, being myself and loving my family and friends. I will be the best person I can be, and live my life the way I always do - integrety, happiness, positivity and perserverence.

Love life.....Enjoy life!

I Did It!!!

2009-03-21T18:32:00.000-07:00

I DID IT!!!!

I have finally decided that I am going to live a dream! It is both scary and yet exciting all rolled into one. Effective May 1, 2009 I will officially be a full time personal trainer and Bikini Boot Camp instructor. I will be leaving my big girl job as of April 30 at Nexen Inc. Nexen Inc. has been fabulous to me and I will miss everyone who I had worked with and all the challenges that came along with the job.

On May 1 I will travel down the road of self-employment. I wanted to thank everyone for all your support and encouragement. The person I wanted to thank the most is Kevin. After years of him listening me talk about my dreams, he supported me and grounded me when I needed the most. Thank you sweetheart!

Until next time........

Gotta run.........

Training Schedules - When and where to have the time?

2009-02-10T10:44:00.000-08:00

Fourteen weeks until the marathon in Saskatoon (May 24).

I was recently asked what my time goal was for the race this time around. My response was, "I would *LOVE* to crack 4:30, BUT.....I have to do the training to get the time." Yes, training......one must do the training to get the time. We all have dreams of always doing a PB at every race. I know I do. But why don't we always PB? It's called "LIFE". Can you relate?

When I verbally said this to another trainer, I actually stopped and thought about my answer for a little bit. Why do we always want a PB? A PB only matters to us and really it doesn' t matter to anyone else. So why do we care so much about them?

For me it has to do with goal setting. We all have long term and short term goals. I a PB isn't on your "goal" list, and it must be a goal at the top of the list, it just won't happen. For me, in 2009 my goals are trying five new things before I turn 45. In my goals for this year, I do not have any that are time driven. So when I run my races this year, I do not have the right to be upset if I do not do a PB because I have not set a goal to PB. Make sense? If I happen to set a PB, awesome! This means that race was only a stepping stone for my other goals I had set for myself.

Wow.....what a deep thought today? Enough of that! It's time to enjoy life and go for a run.....without any goals, just enjoyment and fitness!

Until next time......

gotta run.........
Sheena - The Crazy RunningLady!

Welcome to my blog!

2009-01-28T19:26:00.000-08:00

Hello Health Nuts,

I've taken the plunge and joined the ages of blogging.

In my blog I will be bringing you upcoming events, races and news that may be of interest to you.

Stay tuned.....

Gotta run..........

Sheena - The Crazy Running Lady!