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Simple Pilates Moves for Golfers

April 1, 2013 By Jacqueline Garay Leave a Comment

As golf season approaches, I have more than a few clients who are scrambling to get the last leg of golf specific training in before they hit the links. For these athletes, I like to mainly focus on rotation, balance and stability. These three things are obviously important to any golfer. There are also a handful of exercises that benefit the golfer that might not be so obvious. Of course, we know each golfer has individual needs, as with all athletes, but these three simple Pilates exercises should be a part of every golfer’s routine.

Pelvic Tilt

This is usually used as a warm-up exercise, but great to help create more mobility and coordination in the pelvis, hips and lumbar spine; all of which are important during the golf swing as power is transferred from lower body to upper body.

Start by laying on your back with your knees bent and feet hip-distance apart. Keep your arms by your side as you inhale to prepare. As you exhale, begin to tilt your pelvis back and you will feel your lower back touch the floor.

Inhale as you tilt your pelvis in the opposite direction, away from your rib cage, feeling a slight arch in your lower back. Repeat the exercise for 10-20 repetitions. Be sure to feel your transverse abdominals stay engaged throughout the entire exercise while keeping the rest of your upper body still.

Check out this video.

Bridge

This exercise challenges the stability of the pelvis, lower back and core while strengthening the gluteals, which are tremendously important for creating power and stability during the golf swing. There are several variations of this exercise. The basic Bridge starts lying on your back with your knees bent and feet hip-distance apart. You should focus on trying to recruit your gluteals throughout the exercise, not your hamstrings. This will take practice and concentration.

  1. Inhale to prepare and exhale to lift your hips to a bridge position, from your shoulders to knees.
  2. Inhale to stay in this position and exhale as you lift one foot slightly off the floor without shifting or dropping your hips.
  3. Inhale to return the foot to the floor and exhale as you lift the other foot off.
  4. Inhale as you lower the foot and exhale as you lower your hips back to the floor.

The leg lifting off the floor can gradually lift higher to make the exercise more challenging. Eventually the full Bridge takes the lifted leg into extension to the ceiling, then lowering the leg parallel to the supporting leg, lifting the leg back to the ceiling and then finally back to the floor. Start with the basic Bridge first, then progress as you get stronger in your gluteals.

Check out this video.

Side Lying Leg Circles

This exercise helps improve mobility of the hip joint, stability of the core while also challenging balance. Hip mobility, or internal and external rotation, will affect the back swing and downswing. First, during the back swing, the golfer will load and coil into the hips. Then, on the downswing, he will post into and rotate around the hips. If hip mobility is limited, a golfer will have too much lateral motion during the golf swing.

This exercise starts side-lying, with the supporting arm extended over the head and the top arm touching the floor for stability. During the exercise, lift in your core and supporting side to avoid sinking into the floor.

  1. Inhale as the top leg lifts away from the supporting leg, only as far as you can maintain pelvic stability.
  2. Exhale as you begin to circle the top leg while the rest of the body remains as still as possible.
  3. Inhale to finish the circle. Repeat the circle 8-10 times and then reverse the circle.
  4. Repeat to the other side.

    5. Keep the abdominals engaged throughout the exercise and keep tension out of the shoulders.

    Check out this video.

    Of course, there is so much more to a golf fitness program, but these three simple Pilates exercises can be done anywhere, in very little time and give amazing results.

    If you have any questions or want help with your own golf game, please visit my Contact page.

Filed Under: Athletes, Exercises, Flexibility, General Fitness, Golf, Mobility, Motivation, Physio, Pilates, Poses, Posture, Sports, Workouts

Yoga or Pilates? How To Choose

March 26, 2013 By Jacqueline Garay Leave a Comment

When people discuss the physical benefits of exercise, they tend to focus on the three S’s: Strength, Stamina and |Slimming. With this in mind, their training program usually consists of weight-lifting to build muscle with some form of aerobic activity to build cardiovascular endurance and burn calories. However, lately there is a second tier of benefits we’re beginning to value. These benefits include flexibility, coordination, balance, posture, and stress relief.

It is not that these secondary benefits weren’t always important it’s just that they’re more in the forefront these days due to the growing popularity of so-called “softer” training modalities. Two of the most popular of these types of exercise are Yoga and Pilates.

What’s the difference?
Yoga, of course, has been popular in North America for many decades. Pilates, however, is a newer trend whose benefits are expressed by many celebrities. Many people would like to try one of these gentler forms of exercise but are confused as to which would better meet their needs. The correct choice for you depends on your goals. Simply put, the difference between Yoga and Pilates reflects the difference between Eastern and Western cultures. Both systems build strength and flexibility; the difference between them is not only physical, but also philosophical.

Yoga basics
Let’s talk Yoga first. Yoga is based on the Eastern idea of moving energy through your body. The more freely the energy flows, the more energetic and centered you feel. Physical tension hinders this flow and may result in areas becoming tight, more rigid, and even painful. The physical goal of Yoga is to keep the body supple and strong through controlled strengthening and stretching. In addition, there is also a far more powerful dimension to Yoga that is often overlooked. Yoga began as a spiritual discipline with its roots in Eastern forms of meditation. The physical postures condition the body however, combined with proper breathing, are aimed at calming the mind. Yoga participants learn to stay calm and control their breathing while holding challenging physical postures. When these principles of Yoga are incorporated into your lifestyle, they lead to an overall awareness of your body and a tool to achieve inner and outer balance and peace of mind.

Pilates basics
Pilates, on the other hand, is physical conditioning first and foremost — and there’s nothing quite like it. Its creator, Joseph Pilates, created this type of exercise as a way to rehabilitate injured soldiers after World War I. Pilates can be done on specific Pilates exercise equipment or as a series of mat exercises.

Pilates’ uniqueness lies in the fact that all movements originate from the commonly overlooked core muscles that lie deep in the abdomen and surround the spine. A beginner Pilates class often focuses on isolating these muscles in order to engage them effectively.

Pilates is a highly effective way to improve body awareness and posture and promote graceful, fluid motion. Machine-based Pilates actually has more in common with weight training than with Yoga as it involves moving against resistance, provided by springs. However, Pilates focuses on strengthening without the constant shortening of muscles that occurs with most weight-lifting sessions. This results in the development of long, lean muscles without added bulk.

Make the right choice for you
Generally speaking, although both Yoga and Pilates provides many benefits, Yoga’s focus is about how it makes you feel, with the added benefit of stretching and strengthening muscles. Pilates’ main goal is to tone muscles effectively, affecting the way you look, carry yourself, your posture, and how you move. If you are looking for a limbering, rejuvenating, workout that will provide as much of a lift for your brain as your body, I’d recommend Yoga. If you’re interested in a more dynamic system of muscle conditioning, and want to improve your core strength, Pilates may be the answer.

In fact, it doesn’t have to be an either/or choice. After all, no single training system can give your body all the types of conditioning it requires. That is why experts suggest a variety of activities, from Pilates to running, biking, Yoga and more. My best recommendation is to try everything. Experience it all — and see what works best for you. Personally, I prefer  a mixture of both Yoga and Pilates for my clients. East or West, the important thing is to explore and try out new things!

If you would like more information on Yoga or Pilates or just general fitness, please visit my Contact page.

(Source)

Filed Under: Exercises, Fat loss, Flexibility, General Fitness, Mobility, Motivation, Pilates, Poses, Stretching, Workouts, Yoga

Yoga Pose Challenge: Fallen Angel

March 14, 2013 By Jacqueline Garay Leave a Comment

Fallen Angel is one of my favorite Yoga poses and it is perfect as we head in to the Spring. Aside from the aesthetic beauty of the pose, I love the story telling that dances around the posture. It embodies what it must be like to fall from grace, to hit the ground hard, but remember once you have hit rock bottom that there is no such thing as falling from grace because no one can ever take it away from you. It is our birthright and our duty to maintain it and keep our inner grace shining. This posture presents a huge physical challenge as well as emotional. Practice keeping your grace regardless of your circumstances, keeping yourself in a place of allowing, and remembering that the past is behind you and the present is full of opportunity. So enjoy the coming Spring, knowing that the lift and grace always come from within.

Fallen Angel

Begin in a squat. Balance on the balls of your feet, quads engaged, hands to your heart. Keep the spine long, crown of your head lengthening up towards the sky and shoulders down your back. Now, twist! Begin on the right side, left elbow to the outside edge of the right knee. Feel the twist happening from the center of your spine, your ribs, your core (no need to take it up the cervical spine), keep the neck long, shoulders relaxed and hips squared. A good trick here is to make sure your knees are in line with one another – if the left knee is poking out in front of the right it means your hips are uneven. Draw the crease if the left hip back, and both knees and hips will level out.

From here, gently place the palms of the hands down onto the floor, shoulder-width apart with your fingers spread wide (index pointing forward). Lift your hips up, placing the outer right thigh on top of the left upper arm/elbow. Keep the right elbow squeezing in – think chaturanga with the arms (alternatively place the outer right hip on top of the right elbow – this can be a good way to start while you’re still building strength for the full pose. You can imagine you’re making a little table top here with your elbows and triceps, placing your knee and hip on top). Lean forward, keeping the gaze up and heart reaching ahead and keep shifting your weight onto your arms until your feet lift off the floor. There is no jumping or kicking involved to get here. You are now in Parsva Bakasana (side crow), find your balance, breathe and make sure you don’t crunch up around the neck! Eventually that right arm will float, and we’ll work up towards straight arms. From side crow (bent elbow version), split and extend your legs out to the side moving into Eka Pada I, beginning with the bottom leg first. Activate every single muscle of the legs and keep the chest moving forward – don’t drop your gaze! As we’re just on a short pit stop here, enjoy the pose but begin preparing to lean even more of your weight forward. The trick to getting from Eka Pada I to fallen angel is to slide the right elbow in towards the waist, almost to the lower ribs. Lean forward, keep hugging everything in and use your core strength to slowly slowly lower your temple down towards the floor. We are not going for a face plant here – you actually want to keep next to no weight on your head, all the strength is still coming from the core (in the full pose the cheek barely grazes the mat) as opposed to collapsing your whole body weight down. Make sure the right shoulder stays lifted here! Keeping the right elbow to your waist, start to extend the left leg straight up towards the sky above. With the outer right thigh still balancing on the elbow, angle the right foot up towards the left leg, keeping the right knee bent. Both feet are now pointing up towards the sky, so spread those toes, relax your face… And smile. Breathe here, lower your weight back onto the arms and either come out Vinyasa style through Chaturanga or gently make your way into child’s pose. Now do the other side :)

For more information about Yoga or Fitness, please visit my Contact page.

Filed Under: Exercises, Flexibility, General Fitness, Mobility, Motivation, Poses, Posture, Spine, Spring, Stretching, Yoga

Cellulite: Banishing Our Worst Enemy

January 15, 2013 By Jacqueline Garay

Medical experts define cellulite as the collection of fat cells within your connective tissue.  When this tissue is weakened, it shifts in appearance and fat cells push through, creating the dimpled appearance we’ve all come to fear.  While I understand the science behind this I think I would more probably define cellulite as one of the number one causes for a woman to not wear a bikini and exit the room walking backwards. Hey, its a great way to practice a moon walk!

Studies show that cellulite is rarely found in men, but is found in up to 90% of women.  That being said, a huge part of cellulite is hormones and genetics. In addition to hormone imbalances, we also have our circulatory system, lifestyle, skin elasticity, and diet to consider.

So, how do we get rid of cellulite? Well, I’d say the first thing to focus on above all else is DIET! Second thing, is exercise and I will provide a cellulite blasting workout for you at the end of this post (double whammy!).

The Let’s Banish Our Cellulite Diet

The first step in banishing cellulite is to make sure that our weight is at a healthy level.  Since cellulite is caused by fat cells, we need to blast those outta the picture (not all of them, our bodies need fat too!) and then focus on fine tuning.   Need help with that?  Nothing that a healthy workout plan and even healthier diet can’t fix. On top of this new incredible diet you will have, you will also focus on adding in as many cellulite-fighting foods below during the process to improve your results. To beat cellulite once and for all, we need a hormone-balancing, slenderizing, anti-inflammatory, circulation boosting plan of action!  And the good news is  that its far easier than it sounds!   Consider this your official Banish Cellulite Shopping List:
  • Hormone balancing foods: It is believed that high levels of estrogen increase cellulite.  Estrogen actually softens fibrous tissue, and therefore can weaken our connective tissue.  Hormone balancing is somewhat of a personal subject, so it’s always best to check with your doctor for the final answer.  I can tell you that my nutrition clients are told a few things:  ditch all non-fermented soy (a known phytoestrogen) and STOP using anything other than coconut oil to cook with.  That doesn’t mean you can’t put EVOO in your salad or flax oil in your morning shake, I’m talking about any time when you heat up oil. Speaking of flax oil, in addition to fibrous, sulfur-rich, organic foods, I also recommend ground flaxseed.  While flax is also considered a phytoestrogen, the lignans in flax actually have “anti-estrogenic” properties.  Interestingly enough, the anti-estrogenic properties are found in the seed but are LOST once it’s pressed into oil.  Put these foods on your grocery list:
  • organic ground flaxseed,
  • chia seeds (fiber),
  • brown rice (fiber),
  • coconut oil (for cooking/restores thyroid function) and the sulfur-rich foods listed below.
  • Anti-inflammatory foods: Many of the anti-cellulite supplements out there boil down to reducing inflammation.  My favorite raw food guru David Wolfe claims that the anti-inflammatory properties of grapefruit can all but dissolve cellulite, and recommends a 3-day fruit flush of nothing but grapefruit.  While I’m not down for 3-days of  starving myself and drinking only grapefruit juice, there is definitely something to be said for grapefruits impact on cellulite.  (ATTN: Grapefruit can interfere with prescription medication, so talk to your doctor before consuming please).  In addition to grapefruit, put these anti-inflammatory foods on your grocery list:
  • acai,
  • pineapple,
  • garlic,
  • spinach,
  • kale,
  • ground flaxseed,
  • buckwheat,
  • coconut oil,
  • olive oil,
  • wild-caught salmon
  • Foods that boost circulation: In order to boost circulation, things need to get a little spicy.  One of my top picks also happens to be a liver detox, which boosts your circulation and your metabolism by using a mix of garlic, citrus, cayenne and ginger.  If you’re not a fan of spicy foods, you can also go green to boost your circulation.  Chlorophyll is one of the most valuable nutritional compounds found in the green leaves of plants and grasses. It is almost identical to hemoglobin, the compound in our bodies that transports oxygen in the blood.  Oxygen rich blood means much improved circulation! Put the following circulation boosting foods on your grocery list:
  • Dark chocolate (I’m not making this up, it’s true! and check out this article for chocolaty goodness)
  • cayenne,
  • ginger,
  • garlic,
  • pumpkin seeds (the Vitamin E content prevents clotting),
  • dark leafy greens,
  • wheatgrass (fresh to juice or organic/raw powder form)
  • Sulfur rich foods: Sulfur is your go-to beauty mineral and is essential for the health of our connective tissue. Collagen is the protein found within our connective tissue and sulfur builds and repairs this.  Eating more sulfur-rich foods will not only help with cellulite, but also with acne.  Sulfur is one of the top picks for banishing breakouts once and for all.   Place these foods on your grocery list: 
  • cabbage,
  • cauliflower,
  • broccoli,
  • kale,
  • brussel sprouts,
  • garlic,
  • hemp seeds,
  • onions,
  • pumpkin seeds,
  • radishes,
  • spirulina,
  • watercress.
  • Foods rich in Vitamin C: Similar to sulfur, Vitamin C prevents collagen breakdown which is super important to our anti-cellulite efforts.  Put the following Vitamin C foods on your grocery list:
  • bell peppers (yellow ranks highest),
  • kiwi,
  • dark leafy greens,
  • citrus fruits,
  • papaya,
  • acerola cherries,
  • strawberries,
  • broccoli,
  • tomatoes
  • Last but not least, don’t forget to drink plenty of Water!

Cellulite Blast and Banish WORKOUT!
Equipment: Skipping rope, Workout Mat

Warm up:
5 x 1 minute skipping with work:rest ration at 60:10

Workout:

3 x around:
20 Burpees
20 Squat Thrust
20 Plank Jacks
20 Mountain Climbers

2x around:
20x each side Single Leg Glute Bridge
10x Walking Push Up
10x Side Plank Dip

2x around:
20x Walking Lunge
10x Dips (on bed, couch, chair, also raise legs for more challenge)
20x Knees to Elbows (also can be done on forearms)

2x around:
30x Skaters
10x each leg Donkey Kicks
30 seconds Plank Hold

If you have any questions or comments or would like to learn more about how you can banish cellulite, get your own diet, or workout program please visit my Contact page.

Filed Under: Cellulite, Detox, Diets, Fat loss, General Fitness, Holistic Medicine, Motivation, Nutrition, Recipes, Weight Loss, Workouts

Fall Indoor/Outdoor Workout

October 30, 2012 By Jacqueline Garay

For those of who you want to take advantage of the last of the good weather (and burn off Halloween candy treats) I have put together an indoor/outdoor workout that will keep you on your toes! (and your hands off dirty/wet/leafy benches). Start outside and finish indoors (no equipment needed) for a great full body fat flush.

Warm up
5 minutes run/fast walk

Outdoors!
25 squats
30 seconds run
25 squats
30 seconds run
25 reverse lunges
30 seconds jumping jacks
25 forward lunges
30 seconds rocket launchers
25 plie squats
30 seconds run
20 bench step ups each leg
30 seconds jumping squats
20 squat knee raise twist (sumo squats)
30 seconds skaters
25 kick-up reverse lunge
30 seconds run

Indoors!
10 walking push ups (you can walk side to side if you have limited space)
25 crunches
10 T-stand push ups (you do not have to elevate your feet)
30 seconds plank hold
20 bicycle crunches
30 seconds plank hold
10 dips on stairs or a chair
30 second plank jacks
10 one arm tricep push ups each arm
25 90 degree crunches
25 opposite arm and leg raises
20 side to side crunches
15 back extensions
20 crunches
10 downdog to plank flows

STRETCH!

Please note, this workout is fairly high impact and so if you have any injuries you should modify the exercises to better suit your needs.  In addition, the times and amount of reps can also be altered to suit your fitness level. You can also consider going through either portion of the workout more than once.

If you have any questions or comments or if you would like your own tailored workouts please visit my Contact page.

Filed Under: Fat loss, General Fitness, Motivation, Running, Weight Loss, Workouts

Summer Trip Workout

July 5, 2012 By Jacqueline Garay

Lots of my clients are travelling this month and they have all asked me for a great workout you can do in a small space (airport lounge perhaps!) or in a hotel/park, etc.  The great thing about this workout is that you don’t need a gym or any equipment and you can still get a huge benefit. This workout incorporates legs, arms, core, and cardiovascular work.

Travel Workout

Run up and down 2 flights of stairs 5x
OR (if no stairs)
30 seconds run in place 30 seconds jumping jacks repeat 4x

25 squats
25 forward lunges (one leg at a time)
25 kick-up reverse lunges (one leg at a time)
30 seconds plank hold
25 jumping jacks
25 plie squats
25 mountain climbers (25 each leg for 50)
10 push ups
25 side plank touch downs each side
25 jumping jacks
10 push ups
20 side to side crunches
10 dips (on a bed or a couch or chair)
30 seconds plank hold
25 crunches
45 seconds broken down plank: 15 seconds plank hold, 15 seconds plank jacks, 15 seconds plank hold
25 jumping jacks
10 downdog to plank
20 knee to elbows
10 downdog to plank
childs pose hold and breathe
cool down stretch

Make sure that you are well hydrated if you are going to workout outside. Especially during the summer months, drinking extra water is important in order to prevent dehydration and heat stroke. Aim to drink at least 2-4 litres of water per day. I also like to consume lots of hydrating fruits and vegetables during hot summer months. My favorites are cucumber and watermelon! If at any time you feel dizzy or lightheaded, stop what you are doing, lay down flat on your back and take a few deep breaths.

If you have any questions or comments or if you would like more information on workouts as well as your own personalized plan, please visit my Contact page.

Filed Under: General Fitness, Motivation, Weight Loss, Workouts

Long Weekend Outdoor Quickie Workout

May 15, 2012 By Jacqueline Garay

I love long weekends. You get to sleep in, recharge, see your friends and family, maybe head north, and just relax.

In the name of rejuvenation, I wanted to give you a workout to do over the long weekend that would also help you take advantage of the great weather! Outdoor workouts are also a really great way to break a boring gym routine that lacks motivation and sunshine. So put on your trainers, grab a water bottle, and lets get going! (*Note this is a leg heavy workout so if you are tired or sore from working your legs the previous day, you can modify it to suit your needs!)

Warm up
5 minutes of walking or jogging around the block

30 Steps walking lunges
30 seconds jumping jacks
30 Steps walking lunges
30 seconds jumping jacks
30 Steps walking lunges

run/fast walk 2 minutes

20 squats
20 static lunges each leg

run/fast walk 2 minutes

20 plie squats
20 reverse lunges

run/fast walk 2 minutes

Find a bench or a step!

2-3 x around:
15 dips
15 incline push ups (you can also do this  on the grass on your knees)

20 jumping jacks

run/fast walk 1 minute

Find some grass!

2-3 x around:

30 seconds plank hold (adjust time to your own strength)
10x downward dog to plank (flow from down dog to plank and back to down dog again)
20x crunches

jog cool down/fast walk 2 minutes

cool down/stretch

This is a really quick workout, which will fly by! You can go through this whole circuit or parts of it more than once. Feel free to also increase or decrease the running/walking times. This workout is just a suggestion to get outside and get moving. If you have any questions or comments or would like your own personalized outdoor or indoor workout plan please visit my Contact page.

Filed Under: General Fitness, Motivation, Running, Weight Loss, Workouts

10 Day Cleanse: Day 4

April 20, 2012 By Jacqueline Garay

6AM: Up and at em! I am really tired despite my super early bed time last night. I get dressed and out the door craving coffee so I’m going to stop at starbucks.

615AM: Why do they have honey packets at Starbucks now and not the honey bottle anymore? My fingers are so sticky! I grab a blonde roast with some lactose free milk and honey.

630AM: I remember that I was supposed to have lemon water. Oops. Apparently it doesn’t have the same effect if its not first thing in the morning. I’m going to make a note in my phone for the next 6 days to have lemon water, maybe an alarm for it will help. Thank goodness for modern technology haha

635AM: First class of the day! It’s all abs. My core is on fire.

730AM: Second class of the day, I’m not hungry, but I am very tired. I am guzzling a lot of water, more than usual. I feel dehydrated.

830AM: Third class of the day. Gaining energy, not hungry, and I am actually having a lot of fun!

10AM: I get home starving. I take a quick shower and put the oats on the stove. Blueberries and raspberries galore! I’m making another coffee too, this time with my raw honey yum! I didn’t realize how hungry I was until the oats were actually ready.

1030AM: This is my favorite part of the day. I answer emails and sip coffee until my first client of the day. It’s really relaxing and I can’t wait until summer so I can spend this time outside on my terrace. Life is all about the simple things.

1130AM: I head to the gym to get some cardio in. Today is Cybex day. I don’t use the arms and only pump my legs…so good for your butt! I do 40 minutes and then some stretching.

1245PM: Home, eating a big salad from Freshii along with some carrot, beet, and ginger juice. The ginger is so potent and its so spicy! It looks like blood, I feel like a vampire.

130PM: Head to shower and dry my hair, heading to the Pilates studio soon for some clients.

145PM: In the shower I start realizing that food really IS comfort for stress. Sometimes I get really stressed and anxious and even though I eat “healthier” gluten free cupcakes and cookies for comfort, they are still filled with empty calories, sugar, and bad carbohydrates. Right now, I am quite stressed in my life and occasionally all I want to do is lay on my couch and eat bad food or go out to a nice restaurant, where I know the food is bad for me (all things Italian..hello gnocchi!). I just want to relax so I don’t care if what I am eating isn’t the best choice. I am trying to think of other outlets for stress. I workout a lot and although its a huge stress relief sometimes its not enough.

I should probably also mention, considering I haven’t yet, that I do take vitamins daily. This is something everyone should speak to their doctor about before they start but for MYself I take cranberry pills, B complex, vitamin C, and occasionally Vitamin D with calcium. I haven’t yet found a multi-vitamin that I really love but I plan on finding one soon. For now, the most important vitamin on my list (and one that helps with stress management) is B complex. It helps my hair and nails grow like weeds, it makes my skin glow, it aids with my metabolism, and it helps reduce stress.  B should be taken along with C in order for maximum absorption.

2PM: Blow drying my hair, which always makes me feel like a rockstar.

3PM: Starving again. Steamed brown rice and some carrots to the rescue. Can’t wait for some good food tonight at Fresh! I am counting down the minutes. My boyfriend says he’s starving too and wants to eat “real food” and is fed up with the cleanse.

4PM: Seeing two clients and not really hungry, just super thirsty still.

6PM: Off to dinner with my boyfriend and his sister at Fresh. Take a look at the menu here. We all shared the quinoa onion rings to start (I’m not sure if I was allowed to eat that but they were delicious! haha). Then I got the beach bowl on brown rice with no sundried tomatoes (I HATE them). It was amaaaaazing! The rice had this olive oil rosemary herb sauce on it that was incredible, everyone tried it and kept taking bites. I couldn’t finish it. It came with 1/4 of avocado, which I’m not really a huge fan but I had some for healthy fats. The sweet potato, roasted red pepper, and zucchini really stole the show and also had the sauce on them, incredible! I had kale slaw on the side (super small bits of kale in house dressing) and I sipped water (of course).  All in all it is incredible BUT I feel ridiculously full now.

8PM: Home and feeling really full and weighed down. I think that even though I ate “healthy” food that is part of the cleanse, it was still too oily and greasy for what I’ve been used to even in just the past 3.5 days. Now I’m starting to re-think everything. If I feel this full and weighed down and gross from food that is considered good and that ultimately was part of the cleanse, how will I feel when I go back to eating “normal food”? Lately I’ve been eating so clean with vegetables and salads, lean chicken, and clean brown rice drizzled with only Tamari. Maybe this DOES have a huge impact on our bodies that we don’t even know because were too used to eating crap. Tomorrow, I am going to eat the new “normal” food for me, the cleanse food, and see how I feel in comparison with tonight. I have to drink only juice Saturday and Sunday so tomorrow and Monday is only fruit, vegetables, oatmeal, and brown rice.

830PM: I am sitting here still so full and so amazed at the difference. Everything I thought is being challenged after just 4 days. I am looking forward to my workout, steam, cleanse diet, and juice tomorrow because I feel like it will literally cleanse me from tonight’s “healthy” dinner.

Filed Under: Diets, General Fitness, Motivation, Nutrition, Weight Loss

10 Day Cleanse: Day 2

April 17, 2012 By Jacqueline Garay

6AM: Wake up, drink lemon water. Feel like I’m going to throw up. I make it half way through the cup. Honestly, I’m dying for a coffee and I can’t think straight.

6:30AM: Driving to my first class and feeling really nauseous, can barely open my eyes. I grabbed a coffee from Second Cup but its not sitting right. That lemon water is making me feel really sick. I have what feel like hot flashes, maybe I’m just hungry.

7Am-9:30Am: Teaching the classes I have a lot of energy. My Tuesday morning classes are great because the people are awesome. I’m starving right now so I’m racing home to eat some breakfast finally.

10Am:  Oatmeal is so good!!! Another 1/2 cup gluten free rolled oats with blueberries. I’m also making a coffee because I threw out that Second Cup stuff (it was gross). The blueberries taste sweeter in this oatmeal than normally. I love them! Also guzzling water. Now I am off to see my RMT, since my Periformis and IT Band are absolutely killing me and I have to make it through run club later on. The naturopath says the cleanse should help my injuries, I’m a little skeptical about that, but I guess time will tell!

*Note: I had some emails asking about coffee and if I’m putting milk in to it.  I am drinking lactose free skim milk. Almond milk doesn’t sit well in my stomach and I hate the taste of rice milk and soy milk. I try not to consume too much soy in my diet as well (more on that later). I have lactose intolerance so I always drink lactose free skim milk. The fact that it is devoid of lactose (milk sugar) and that it is steamed (I steam it or I get a coffee with steamed milk at the Coffee places), makes it easier for the body to digest so its basically just a coffee whitener.  I think if you are going to do this cleanse and still consume coffee you should probably switch to Almond milk if you can stomach it, which would be the best bet, and forget about 2%, full milk, or cream.  A lot of cleanses totally get rid of dairy because it is mucus producing.  I have given up all other dairy staples that I usually consume like cottage cheese and yogurt. The one thing I am keeping around is my coffee whitener. I also drink my coffee with raw honey, which someone also asked me about. Raw honey doesn’t contain added sweeteners that some grocery brand stores carry and it is totally unprocessed and unrefined.  However, because of this, raw honey is not suitable if you are pregnant or if you have a low immune system. I get mine sent to me from Budapest and New Zealand (Manuka honey is the best in the world) or I pick it up at Pusateris, Summerhill Market, or Whole Foods. You can also choose to sweeten your drinks with Agave nectar or Stevia.  I hate the taste of both of those so I’m sticking to honey. I also think that honey has more health benefits, especially if you are someone like me who is teaching classes and occasionally yelling at people all day. It soothes your throat and is a natural antibacterial. For the purposes of this cleanse, which was developed for me, this is how I am choosing to do things. Some cleanses are more strict in that they don’t allow you to have honey or drink coffee, etc. but like I said, this is the real person cleanse, its an experiment, and its better than nothing!

1130AM: After seeing my RMT we  find out that my glute med and my glute min are in major pain and the cause of my problems! When these two muscles are tight they can mimic the same pain that a tight, aggravated periformis would cause. I’m so glad its not my periformis, however, this intense session has left me feeling kind of queasy. Anyone with IT band issues can definitely sympathize!

12PM: It’s time to head to the grocery store. This is the most boring part of my day. I hate grocery shopping when I’m alone and only enjoy going with someone else. I pick up some more brown basmati rice, arugula, a lot of beets, some sweet potatoes, more blueberries, and a big watermelon. Tonight were having a more veggie focused dinner and I don’t know how I feel about it yet. Brown rice with vegetables and a big salad. I’m not sure if this is going to be enough for me, however, I’m supposed to be giving myself a break from meat today.

1PM: I’m home now, feeling better, but irritated that I have to rest instead of going for a run. I am kind of hungry and I know I’m supposed to be drinking a juice right now but I am lazy to make it. This is one of those things on twitter that would have a hashtag and say #firstworldproblems.  I’m having a hard time, as I’m sure others would too, with all this preparation for food. The only good thing is that because of my IT band being on the fritz, I actually have time to do this stuff and I have more energy than normal since I am not working out.  I make myself a carrot, beet, and ginger juice. Yum! Off to train a client now.

2PM: Back from training the client. Hunger strikes. I make a green tea and have a handful of blueberries.

215pm: It wasn’t enough. I have 1/4 cup cooked brown rice. It’s so weird not to just have some cottage cheese, carrots with hummus, toast with hummus, or a yogurt, which is what I’d usually have. I did like that instead of a brown rice cake I had real cooked brown rice.

230PM: I have a slight headache. I don’t usually get headaches unless I’m really tired or the weather is really bad. The sun is shining outside. I am admittedly tired but no more than usual so I’m wondering why I have this. Maybe I am not consuming enough food. Not sure.

3PM: Training another client. I’m starting to get really tired. This is unusual for me.  I don’t know what I’ll do if this keeps up or gets worse considering my day doesn’t end for another 6 hours. I’m going to have to give in and take an Advil.

4PM: I have a doctors appointment right now. Drinking water in the waiting room and dreaming of Diana’s Sauce and Meatballs.

5PM: I’m back home and eating a tomato and arugula salad with olive oil, salt, pepper, fresh basil, and oregano. This is not hitting the spot at all. I call my naturopath and ask her if I can eat meat tonight. She says yes, technically I don’t have to give it up today at all and that I should listen to my body. Halelujah. I call my boyfriend and tell him that chicken is on the menu tonight!

530PM: On my way to teach a few classes. I won’t be back home again or able to eat until 9PM when this day is finally over. I consider stopping at Sobey’s to get a banana but I fight the urge.

7PM: Classes are going well, I have a lot of energy and everyone is working really hard!

830PM: Driving home and starving! My boyfriend is making baked sweet potato cubes and has the chicken seasoned and ready to go.

930PM: Home and getting ready to eat after a quick steam and a hot shower, which felt amazing. Were having leftover brown rice from yesterday, a green salad, chicken breasts, and sweet potato. This particular meal I don’t feel like I’m giving up anything at all. This is a normal dinner for us and it tastes amazing. I’m so full I don’t think I’ll be able to eat the watermelon that’s in the fridge for dessert.  I’m drinking water, but I wish I was having a nice glass of wine.

10PM: Laying on my couch in front of the tv getting emotional over Undercover Boss (who doesn’t?). I am off to bed soon and excited for tomorrow. I have another early day, however, its a two juice day! Also, I will discuss the importance of stretching during a cleanse.

Filed Under: Diets, General Fitness, Motivation, Nutrition, Weight Loss

10 Day Cleanse: Day 1

April 16, 2012 By Jacqueline Garay

7AM: Wow, I totally forgot how much I love starting the day with hot water with lemon. I used to do this every day a couple years ago. I think I got too busy/too tired to continue it. Waking up at 5am sometimes to go teach or train a client means I want all the sleep I can get. Heading to Starbucks or Tim Hortons for a coffee is easier than waking up 20 mins earlier to make lemon water. However, for the next 10 days I will be doing all I can to reap the health benefits of cleansing lemon in hot water. It really did energize me totally. However, about half way through my first hour of the day I’m getting tired again. I can’t wait to get my lips on some hot coffee a la Pusateris.

9AM Coffee with Raw Honey: The good thing about this cleanse is that coffee isn’t a bad thing, only in excess. We decided that because of my daily hours I will still be able to consume coffee during this cleanse save for 2 days around the time I drink the juices. This is the life saver for me and the reason why I never did any cleanses prior. I am a total coffee addict, which I know, I know, in itself is a reason to get rid of the stuff, however, I also need it in order to stay on top of my game and make sure no one hurts themselves with me during the days. Staying focused is a huge part of my job. I am not a surgeon but if I don’t pay attention someone could really hurt themselves. So, coffee stays a staple. On the flip side, coffee does have its benefits.  Check out this article for a low down on the risks and the benefits of coffee. Like my nutritionist always says, everything in moderation.

I’m headed to Pusateris but really my stomach is growling. With my schedule I don’t have the most amount of time to prepare and eat meals. So, I usually just eat when I can. I still have another client to train before I can eat something. Then again, it is still early in the morning.

10AM Oatmeal: When I finally do eat, I am awarded with a huge bowl of steaming gluten free rolled oats (1/2 cup cooked). Thanks, Bobs Red Mill. I’m also allowed to have a cup of blueberries, and believe it or not, a teaspoon of maple syrup. Maple syrup is a new super food and when you buy the kind that’s unrefined (I headed to Summerhill Market for this beauty), it is actually a great antioxidant and anti-inflammatory.   On top of that, Maple syrup tastes awesome. This of course won’t last later on in the cleanse but for now I will enjoy it.  The secret is that this is what I eat every day for breakfast anyways, so nothing has really changed so far, except that instead of being two coffees in by now, I am in one lemon water and only one coffee.  So far, so good.

12PM Protein:  I have some baked chicken (about 1/4 of a breast) a couple hours after my oatmeal.  I’m supposed to have a salad along with this but for some reason I can’t stomach the thought of it. Is it bad that I already want cookies? I think I have a slight sugar addiction. Here is a truth you may never hear anywhere else: Fitness Professionals have vices too and included in those vices is definitely cookies, cake, chocolate, french fries, and onion rings.  We eat cupcakes on the norm. I feel like I am being sort of wimpy at this point so I’m going to buck up and go train my next client.

2PM Coffee: I stop on the way to get my second and last coffee of the day. I put myself at a two coffee maximum when I decided to start this cleanse. Reasons? You shouldn’t really need more than 1-2, however I usually have 3.  So, for the first two days I’m taking it down to 2. Keep in mind, when you drink tea, you are also consuming caffeine. Just because you are drinking green tea doesn’t mean its any better for you than having some java. Too often people forget that caffeine comes in more forms than just coffee. Caffeine is also present in tea, chocolate, and yerba mate.  Later on in my cleanse I’ll be switching to herbal tea but for now, I’m all over this cup’o'joe.

3PM Antioxidant snack: My next snack? Some blueberries. Pure antioxidant berry power. They taste amazing.

3:45PM Snack: Another complex carb: a brown rice cake. So boring without hummus!

4PM: I am kind of hungry. It’s a good thing I haven’t really worked out today otherwise I’d be starving. Drinking lots of water and hoping that I’ll get through the next 2.5 hours of teaching without eating off my arm.  At this point I was also supposed to have a carrot, beet, ginger juice but I haven’t had time to concoct such a drink. This means tomorrow I’ll have to plan better since Tuesdays are the hardest and longest days on my schedule.  Skipping the salad earlier was probably also not bright, but at the time all I wanted was chicken and nothing to do with salad. One thing I should have also mentioned at the beginning of this cleanse was that water is paramount to success. Minimum 2-3 liters a day. I chug down my second bottle (I’m also far behind on this only at 1 liter at 4pm).

430PM: I realize that I’m usually much better with the water intake on normal eating days. Maybe this is because I’m so focused on what I’m going to be eating later I forgot to drink water? I have a lot of anxiety about dinner. I’m thinking of making chicken with a salad and brown rice.  I call my naturopath and am told I can have Gluten Free Tamari on my cleanse.  Thank you Jesus. The thought of plain brown rice makes me sick. Now, all I want is that salad I gave up earlier.

6:15PM Had a great class, worked out with them a little. Now, racing home because I am starving! Thank God my lovely boyfriend has already purchased all of our cleanse goodies for consumption.

6:45PM: Finally home cooking. Roasted Turkey (they had no chicken left at the grocery store apparently) with a super green salad (arugula, broccoli, and cucumber) and the dressing was something new for us.  I adapted the Carrot Ginger Dressing on GOOP website on her detox menu that she did for 7 days (which looks great, maybe I should try it!).  It was just fresh peeled, greated ginger with grated carrots, blended with olive oil, lemon juice, salt, and pepper. Simple but incredibly delicious and fresh tasting. We also had brown rice with gluten free Tamari sauce (loving it).

7:30PM: Finally eating! Wishing I had some Diana’s sauce and hummus to accompany the meat but I know its not part of the cleanse. The brown rice is amazing and I’m loving this salad with the turkey. Very good combo. Wish I had some white wine though…

9PM: We both want chocolate. Instead, indulging in a marathon of Californication…its just as good?

Before bed was just water. Maybe I’ll get some mint leaves and berries to add in before those get taken out too. Blah. I’m not so impressed with this cleanse. Well, in all honesty, I just really want some Lindt dark chocolate with sea salt.

See you tomorrow :)

Filed Under: Diets, General Fitness, Motivation, Nutrition, Weight Loss
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