Friday, 18 July 2014

The Secret To Staying Committed To Your Workouts!

How I Lost Over 70 Pounds In Nine Months

I have been reflecting lately on my original weight loss success to try and figure out what my secrets were. I wonder how I was able to pull it off over six years ago when I lost over 70 pounds in a nine month period. Then it hit me. Keep reading to find out.

There are a bunch of simple things one can do to make the process of working out and sticking to it much easier. 

The first is to ensure you plan ahead and actually create a block of time in your day to workout. If you skip this step, you will find more often than not that other things in your life will eat up all of the time in the day and result in another missed workout. Brian Tracy outlines in his book Eat That Frog a key to success called the 6P Rule: Proper Prior Planning Prevents Poor Performance. This is 100% true for your workouts and nutrition!

The next thing you can do...and keep reading for the to make sure the workout plan you've committed to is one that you really enjoy doing! If you are just doing a workout to do a workout, you are not going to stick with it long-term. It needs to be something that engages you, challenges you, changes you in some way, shape or form. 

One type of exercise many people do is running on a treadmill. I'll often ask them whether they actually enjoy running on the treadmill and the answer is quite often "no." And I ask then why they do it and normally it is just because it is the easiest fitness activity to do and they don't know what else to do.  

I don't want anyone to think that I think running has no purpose—it does! If you really enjoy the endorphin rush and the clarity of mind it can bring, then it is an awesome activity you should continue doing! If you are working towards a pace or distance goal and see progress, it is great. Heck, I even trained to do a full marathon back in 2011 in Rome, Italy with Team Diabetes Canada—if there is a goal in mind then do it. But if you only do it with the primary goal to lose weight, believe me: it isn't a great option (I actually gained weight while training for my marathon—totally not something I was expecting!).

Find an effective, efficient activity that incorporates high intensity interval training (HIIT, which is where the activity constantly changes every few minutes or so) that you really enjoy to get quick results to keep you motivated. You runners can even do interval training where you constantly change the pace of your running to develop your muscles more and increase the capacity of your lungs.

The next tip I have: Write down your fitness and/or nutrition goals and stick them around your work and home so you constantly see them! 

When writing your goals, first make sure they are S.M.A.R.T. goals

S.M.A.R.T. goals are:
So make sure your goal is specific enough, can be measured in some way, is something that can be hit by a certain date and is realistic based on your current lifestyle. 

Second: Always write your goals in the present tense as if you have already achieved your goal. When you've read your goals enough in the present tense, this tricks your subconscious into believing they are more real and automatic.

What is your why for losing weight?

The last thing your goal needs to incorporate is your DEEP DOWN REASON or "WHY" for hitting your goal. This is the deepest level of motivation you can find for doing something. Whenever you come up with an answer as to why you have a goal, keep asking yourself "BUT WHY?" until you come to the most sincere reason possible.

Example Time! 
Saying "I want to lose 50 lbs because I'm sick of being overweight." isn't a good enough reason.  
Ask yourself "But why are you sick of being overweight?"  
A possible answer could be "Because I'm sick of always overeating." 
Again...ask "But why?" because really...who cares if you overeat? So what?!  
A deeper reason could be "because I don't have any energy." Ok great...this is getting closer...but still can get deeper!  
"But why does having no energy cause issues for you?"  
"Because if I had more energy I could keep up with my kids more and be able to spend more quality time with them and not just say I'm too tired all the time. I would be a better parent." 
Now THAT'S a REAL reason! That is your true deep down reason for losing weight. All of those other reasons won't keep you motivated. But if you constantly remind yourself that you are doing this to have more energy to be a better parent to your children, how can you not work your hardest to be that better more energetic self? You are letting your children down if you don't hit your goal.

Here is an example of a great goal one could write out using the principles I have outlined above:

I have successfully completed all 90 days of P90X on November 30th, I no longer eat refined sugars, and I have a healthy breakfast and plenty of fruits and vegetables each day. I have lost 30 pounds, no longer require my blood pressure medication, and I have more energy which allows me to be a more active parent with my kids and a better partner.

  1. It is S.M.A.R.T. — specific, allows you to measure the success, attainable and realistic with a specific 90 day goal. 
  2. It is written in the present tense as if you have already achieved it. 
  3. It incorporates your deep down WHY.
But here's one of the biggest secrets to staying committed to my least for me. I view my workouts as an actual job! If you make it as important as your job, there are very little things that you will allow get in the way of you "showing up to work" each day!

Answer these questions for me about your actual day job:

  • Would you not go to work because you are too tired? [No. Who isn't tired when they wake up at 6am to go to work? You need to show up though!]
  • How long would you last at a job that was boring and repetitive with no advancement opportunities?  [Not long. You will just find yourself moving from job to job without making any additional income over time, or regret the time you waste at work.]
  • Would you ever say "I didn't go to work today because I didn't have any time!" [No. You find the time because it is important enough.]
  • Would you ever say "I can't do my work. It's just too hard." [Maybe, but wouldn't you ask for help or educate yourself to figure out a way to make it work?]
  • Would you just quit your job if you missed a day or two for being sick? [No!]
Replace the word "job/work" with "workout" above. Think of your commitment to working out just like you would your day job and it will change the way you view it forever! Perception is reality, so change your perception and it will get REAL.  That's how I successfully committed to getting in shape!

how to succeed for weight loss beachbody p90x insanity piyo t25 and more

Incorporate the above strategies into your fitness plan and I guarantee you will have success! 

As an Independent Team Beachbody Coach, it is my job to help you discover complete and comprehensive fitness and nutrition tools you can use to hit your new super S.M.A.R.T. goals! I am also there to provide accountability and motivation via my online challenge groups! So feel free to contact me once you are ready to start one of the most rewarding and freeing "jobs" you'll ever have! I want you to succeed!

Coach Justin :D (send me an email!) (feel free to add me and say "Hi")

Saturday, 12 July 2014

Recipe: Gluten-Free Quinoa Pancakes

I stumbled across this clean recipe for pancakes that uses quinoa!  Whaaaaaat?  I know...exciting!

Quinoa is packed full of protein and vitamins, so it's a fantastic ingredient you should be incorporating into your eating!  

If you find yourself craving pancakes on the weekends, give this a try.  

Oh...and don't forget to use 100% PURE maple syrup on them...not that fake kind your Aunt makes ;)

clean eating gluten free wheat free quinoa pancakes

Gluten-free Quinoa Pancakes


3/4 cup cooked Quinoa (certified gluten-free if necessary)
1/4 teaspoon Baking Powder
1/4 teaspoon Cinnamon
pinch of Sea Salt
1/4 teaspoon Pure Vanilla Extract
2 large Eggs


Heat a large, lightly greased skillet or griddle over medium heat.

Combine all ingredients in a medium bowl and pour batter onto skillet, forming 4 pancakes. Cook slowly for 3-5 minutes on the first side, until pancakes are set. Flip and cook for another 1-2 minutes.

Serve with 100% PURE maple syrup, honey, nut butter and/or fresh fruit.

Nutrition Information

Serves: 1  |  Serving Size: 4 pancakes

Per serving: 
Calories: 311; 
Total Fat: 13g; 
Saturated Fat: 3g; 
Monounsaturated Fat: 1g; 
Cholesterol: 370mg; 
Sodium: 400mg; 
Total Carbohydrate: 30g; 
Dietary Fiber: 4g; 
Sugars 1g; 
Protein: 18g

Nutrition Bonus: Potassium: 383mg; Vitamin A: 12%; Calcium: 15%; Iron: 20% 

Check out other fantastic recipes over at Hungry Healthy Girl!

Thursday, 10 July 2014

I'm LOVING PiYo So Far!

Beachbody & Chalene Johnson's PiYo workout pilates yoga and cardio

I started Beachbody's newest workout program, PiYo, on Monday, June 23rd! 

PiYo is a complete DVD workout program created by Chalene Johnson (Turbo Jam, TurboFire, ChaLEAN Extreme) that uses your body weight to do low-impact, high-intensity movements inspired by Pilates and yoga! This builds long, lean muscles, a high, firm booty (hehe), and tight, flat, sexy abs. Every single muscle is used to stabilize, stretch, and strengthen every inch of your body. The speed and fun is cranked up to a cardio pace so it burns a crazy amount of calories!

Today marks day 18 of 56 and I'm so happy with the changes I'm seeing in my body!  I've been working for six years--SIX YEARS--to get my abs to show through my remaining belly fat and FINALLY they're so close I can taste it.  I have no doubt that by the end of the 56 days I'll be super happy with what I'm seeing.

My chest and, arms, quads and shoulders are getting much more defined...I find these workouts are making my body shape more properly proportioned. I can see the changes as they happen in the mirror which is motivating!

My current Test Group of challengers doing PiYo with me love the short length of the videos and they also see positive changes already in the first week!  I can't wait to share some of their results--I'm excited for their excitement. If that makes sense. :P lol

So far these are the workouts I've come across in the calendar schedule:
  • Align: The Fundamentals (40 min.): This workout breaks down the most important and effective moves in the program to help you perfect your form and get the best results possible.
  • Define: Lower Body (25 min.): Get your sleekest and leanest legs ever as you lengthen and strengthen your entire lower body—from your glutes and hamstrings to your calves.
  • Define: Upper Body (20 min.): Use this incredibly effective workout to start chiseling away at your upper body to help shape your arms, carve out your triceps, and define sexy shoulders.
  • Sweat (35 min.): A traditional PiYo workout that incorporates effective dynamic conditioning, fast-paced cardio yoga-flows, and bodyweight resistance strength training to help sculpt your entire body.
  • Core (30 min.): This ab-centric workout hits your powerhouse from every angle to build a strong core, flat, sculpted abs and obliques, as well as a strong and sexy back.
  • Buns (25 min.): Focused on the glutes, this workout is designed to lift, redefine, and tighten the entire backside of your body for the perfect tight and round butt.
Of those 6, I'd have to say that Sweat and Core are probably my favourites so far!  Although I love all of them, I just love how challenging those two are. :)

These remaining 3 workouts will show up in the schedule later...haven't encountered them yet:
  • Strength Intervals (25 min.): Twenty-five minutes is all you need of this non-stop body-carving, calorie-incinerating workout that uses no weights, no equipment, and gives you no bulk!
  • Drench (45 min.): This endurance workout maximizes fat burning while it works every muscle in your body. It will not only leave you drenched—it will kick-start your metabolism as you scorch away the fat.
  • Sculpt (30 min.): This workout uses varying tempos to keep your muscles under tension for different periods of time. This generates muscular endurance and metabolic changes that will totally transform your figure.
And there's a bonus workout for buying PiYo through a Team Beachbody coach like me called "Hardcore on the Floor". :D

If PiYo sounds interesting to you, feel free to check out this post I did previously about the options to join in my next challenge group!  I'd love to help you. :)

Stay Tuned: I'll continue to post about how PiYo is going for me!

Wednesday, 9 July 2014

Got Knee Pain? Here's What You Need To Do!

Beachbody workouts that help with knee pain
Have knee pain and feel like you need to exercise to relieve the pain but when you exercise it causes knee pain? I bet it can feel like you're going in takes time but with a solid plan (and some patience), you CAN cause your knee pain to lessen or go away entirely!

Follow these 5 steps to rehabilitate your knee issues!

1. Talk to your doctor. Get them to assess the cause of the pain so you know what you're dealing with and trying to fix.

2. Do your rehab. Rehabilitation may be boring (I know...I've had to do it)...but it's necessary and you must do what your physical therapist tells you to do.  Do your physical therapy and don't move on to the next steps until you have!  If you are truly serious about fixing your knee issues, you need to do this step. It's the foundation.

3. Think Holistically. Your knee pain likely originated from imbalances in your pelvic region (hips).  These simple exercises should be done to help bring that imbalance back into alignment.

4. Get clearance from your doctor to proceed.  Have them re-assess your knees after completing the steps above. You'll move on to the next two options based on which of these two clearances you get: 1) any activity is fine 2) avoid anything that puts excessive stress on your knees, like running.

5a. You're cleared for any activity. Get your exercise on!  Exercise will help ensure your knee continues to get stronger.  An option like P90X2 is a great choice. It's Beachbody's best workout for knee issues by far.  It's designed around protocols used to keep professional athletes on the field—and keeping knees healthy is the biggest challenge they face. The program targets stabilization, especially in the hip area, and building a super-solid foundation.'s not for everyone. It's rather advanced so if you don't have a good foundation of previous core and bodyweight exercises, you may want to try one of these alternative options below.

5b. You're cleared for "limited activity." Being categorized as such may be due to continued strain on your knees over a longer period of time that has broken down the cartilage.  You can still do some exercising though with modifications!  

Below are the entry-level programs that you can do (listed from easiest to hardest).

Tai Cheng – This is a great mobility and stabilization program that almost anyone can do. Downside is that it won't burn many calories or quickly change your body composition. Upside is that, no matter who you are, it will improve your knee issues.

21 Day Fix – Currently, Beachbody's best entry-level, knee-friendly program for those who need to lose some weight. While there is some jumping in this program, and even a "plyo" workout, there are always modifiers you can follow.

Hip Hop Abs – This predecessor to INSANITY takes jumping out of the equation, combining basic hip hop (you don't need to know how to dance) and a lot of ab and hip work in the entry-level weight loss program.

Brazil Butt Lift – There is some light jumping, and a lot of squatting, but if you can handle it, this program focuses on your butt and hips and greatly improves the stability of your pelvic girdle. This makes your body "track" better, reducing the strain on your knees.

Body Beast – Controlled weight training is a great way to change your body composition without putting a lot of stress on your knees. If you want to lose weight, don't follow the "bodybuilding" focus of the nutrition guide. You can both lose weight and strengthen your knees effectively pumping iron with Sagi.

PiYo – Chalene Johnson's combination of yoga and Pilates is great for hip stability and core strength, both vital for combating knee pain, making it a good choice for those who don't have specific ACL/MCL (or lateral) knee issues, as there is a lot of twisting at speed.

P90X3 – While it's a hard program, you can modify every move in every workout and have it serve as an effective entry point. This program, like P90X2, builds a super-solid foundation. It lacks the specified stabilization movements (because it doesn't use stability balls) but that also makes it a bit easier to adapt to.

Feel free to message me to discuss which may be right for you! 

Monday, 7 July 2014

Recipe: Tuna Burgers

Shawn found this recipe for a tuna burger that can substitute any burger meat!  And they taste fantastic!  Having tuna as the protein base will help add some Omega-3s to your diet. And it gives tons of protein as well. You can reduce the amount of mayonnaise if you want to reduce the fat, but healthy fats are good for you (just don't use light mayo as it has added sugar). Enjoy! :)

Healthy Clean Tuna Burger Recipe

  • 2 cans chunk light tuna or albacore in water, or equivalent amount of raw tuna 
  • 2 tbsp oats
  • 1 egg
  • 1/3 cup minced onion
  • 1/3 cup minced celery
  • 1 tbsp mayonnaise
  • 1 tbsp hot sauce
  • Salt and pepper to taste
  1. Combine the tuna, oats, and egg. Stir in vegetables, mayo, hot sauce, salt, and pepper.
  2. Form mixture into patties.
  3. Place a nonstick skillet over medium heat and add patties when hot. Cook until egg (and raw tuna, if you used it) is done and patties are solid.
Serves: 2

Nutritional Info per serving:
Calories: 254
Fat: 12g (3g saturated)
Carbs: 7g (1g Fibre, 2g Sugar)
Protein: 30g
Ratio: 42% fat, 11% carbs, 47% protein


Wednesday, 2 July 2014

Want a Clean Break from Bad Eating Habits? Try 3-Day Refresh!

The 3-Day Refresh may be your solution if you experience the following:
  1. Low energy levels
  2. Poor sleeping habits
  3. Excess weight
  4. Food cravings
  5. Brain fog
And the best part? There's no risk as this 3 day product is guaranteed by an INCREDIBLE 30-day full money back guarantee (less S/H)--which is just insane!

Beachbody's 3-Day Refresh

3-Day Refresh is a dramatic change that will help cleanse your body and improve the way you feel--without starving yourself. Too many detoxes on the market are harsh on your body or limit you to one type of food only so you feel starved! Juice diets are super high in sugar and super low in protein.  Don't do them.

This is the correct way to break the cycle of bad eating and jump start healthy clean eating!

On average, people I know that have already been able to try this have lost 3 lbs and 3 inches in 3 days.

The 3-Day Refresh detoxifies and cleanses, while supporting your metabolism with easy-to-prepare, nutritious whole food to help your vital organs reenergize. That's why you feel so good when you do the Refresh, and still lose weight at the same time! Your body functions more efficiently, and it helps burn fat.

What Is The 3-Day Refresh?

IT'S JUST 3 DAYS: 3 shakes a day (2 protein Vanilla Fresh shakes & 1 Shakeology shake), a fiber drink, plenty of filtered water, plus 3 small meals and fresh fruits and vegetables throughout the day to keep your energy and metabolism going.
  • A Shakeology meal replacement shake for Breakfast (you can read my Shakeology story here:
  • Vanilla Fresh shakes with lunch and dinner
  • Fiber Sweep drink once per day
  • Plus 9 healthy and clean recipes for lunches and dinners and Refresh-friendly snacks

Join My Upcoming Test Group!

I am gathering a group of people to be in my Test Group for this product in early August!
To be included, contact me if you are ready to start feeling better and kick start a new healthier way of eating at or add me on Facebook at :)