Daily Archives: September 22, 2014

Signs You Might Be Ill #8: Bleeding Between Periods

The woman’s ‘time of the month’ comes with plenty of its own symptoms, many of which can make like during that 4 to 10-day window VERY uncomfortable for the women. Bleeding is just one of the side effects of period, but the bleeding should stop by the end of menstruation.

However, occasionally women will experience bleeding in the middle of their menstrual cycle, between periods. It will rarely be little more than spotting, but it’s still a cause for concern.

 

Source: www.thegloss.com

While cancer is not the only thing that can cause between-period bleeding, this is a problem you should always bring up to your OB/GYN. They will want to test to ensure that you don’t have endometrial cancer (cancer in the lining of your uterus).

Note: If you have already gone through menopause, there should be NO bleeding at all. If you notice even spotting, it’s essential that you get checked out immediately. It could be a sign of cancer that’s best not to ignore.

 

Featured Image Source: www.theperiodvitamin.com
Resources: http://www.webmd.com/cancer/features/15-cancer-symptoms-women-ignore

 

30 Day Plank Challenge

The plank hold is a balance and core conditioning exercise. I love adding in plank exercises into my core workouts. Adding in different variations of plank holds

Here are some variations of the plank hold that I like to do. Try this 30 day challenge, each day adding in a longer time, by the end of the 30 days you’ll be surprised at how good you’ve become!

This 30 Day Challenge you want to focus on the quality of the exercise, not the quantity. Pay attention to your form over anything else. Here is a breakdown of how you’ll want to perform each exercise.

Basic Plank Move:

Start by getting into a pushup position. Bend your elbows and rest your weight on your forearms instead of your hands. Your body should form a straight line from your shoulders to your ankles. Brace your core by contracting your abs.

plank

Rolling Plank:

Begin in a Basic Plank Position. (a) Rotate to your left side and into a side plank, Hold for 5 seconds. (b) Rotate into a right side plank and hold for 5 seconds. Return to your Basic Plank Position and repeat.

plank

Plank with Arm Extension:

Start in your Basic Plank Position. (a) Raise and straighten your right arm, and hold parallel to the rest of your body. (b) Lower to the starting position, then raise our left arm and repeat.

plank

 

Day 1

20 SECONDS – Basic Plank Move

2 – Rolling Plank (on each side)

2 – Plank with Arm Extension (on each side)

 

Day 2

20 SECONDS – Basic Plank Move

2 – Rolling Plank (on each side)

2 – Plank with Arm Extension (on each side)

 

Day 3

30 SECONDS – Basic Plank Move

4 – Rolling Plank (on each side)

4 – Plank with Arm Extension (on each side)

 

Day 4

30 SECONDS – Basic Plank Move

4 – Rolling Plank (on each side)

4 – Plank with Arm Extension (on each side)

 

Day 5

40 SECONDS – Basic Plank Move

6 – Rolling Plank (on each side)

6 – Plank with Arm Extension (on each side)

 

Day 6

REST DAY – Basic Plank Move

 

Day 7

45 SECONDS – Basic Plank Move

8 – Rolling Plank (on each side)

8 – Plank with Arm Extension (on each side)

 

Day 8

45 SECONDS – Basic Plank Move

8 – Rolling Plank (on each side)

8 – Plank with Arm Extension (on each side)

 

Day 9

60 SECONDS – Basic Plank Move

10 – Rolling Plank (on each side)

10 – Plank with Arm Extension (on each side)

 

Day 10

60 SECONDS – Basic Plank Move

10 – Rolling Plank (on each side)

10 – Plank with Arm Extension (on each side)

 

Day 11

60 SECONDS – Basic Plank Move

10 – Rolling Plank (on each side)

10 – Plank with Arm Extension (on each side)

 

Day 12

90 SECONDS – Basic Plank Move

12 – Rolling Plank (on each side)

12 – Plank with Arm Extension (on each side)

 

Day 13

REST DAY – Basic Plank Move

 

Day 14

90 SECONDS – Basic Plank Move

12 – Rolling Plank (on each side)

12 – Plank with Arm Extension (on each side)

 

Day 15

90 SECONDS – Basic Plank Move

12 – Rolling Plank (on each side)

12 – Plank with Arm Extension (on each side)

 

Day 16

120 SECONDS – Basic Plank Move

14 – Rolling Plank (on each side)

14 – Plank with Arm Extension (on each side)

 

Day 17

120 SECONDS – Basic Plank Move

14 – Rolling Plank (on each side)

14 – Plank with Arm Extension (on each side)

 

Day 18

120 SECONDS – Basic Plank Move

14 – Rolling Plank (on each side)

14 – Plank with Arm Extension (on each side)

 

Day 19

REST DAY– Basic Plank Move

 

Day 20

150 SECONDS – Basic Plank Move

16 – Rolling Plank (on each side)

16 – Plank with Arm Extension (on each side)

 

Day 21

150 SECONDS – Basic Plank Move

16 – Rolling Plank (on each side)

16 – Plank with Arm Extension (on each side)

 

Day 22

180 SECONDS – Basic Plank Move

18 – Rolling Plank (on each side)

18 – Plank with Arm Extension (on each side)

 

Day 23– Basic Plank Move

180 SECONDS – Basic Plank Move

18 – Rolling Plank (on each side)

18 – Plank with Arm Extension (on each side)

 

Day 24

210 SECONDS – Basic Plank Move

20 – Rolling Plank (on each side)

20 – Plank with Arm Extension (on each side)

 

Day 25

210 SECONDS – Basic Plank Move

22 – Rolling Plank (on each side)

22 – Plank with Arm Extension (on each side)

 

Day 26

REST DAY– Basic Plank Move

 

Day 27

240 SECONDS – Basic Plank Move

24 – Rolling Plank (on each side)

24 – Plank with Arm Extension (on each side)

 

Day 28

240 SECONDS – Basic Plank Move

26 – Rolling Plank (on each side)

26 – Plank with Arm Extension (on each side)

 

Day 29

270 SECONDS – Basic Plank Move

28 – Rolling Plank (on each side)

28 – Plank with Arm Extension (on each side

 

Day 30

300 SECONDS – Basic Plank Move

30 – Rolling Plank (on each side)

30 – Plank with Arm Extension (on each side

 

Are you up for the challenge?

 

DIY Home Remedy #2: Eczema and Olive Oil

Eczema is a rash like condition that often appears in red, thick and patchy areas that are quite itchy. Sometimes even blisters appear. According to the American Academy of Dermatology it appears in up to 20 percent of children and 1-3 percent of adults.

 

2. EczemaImage Source: http://www.ihomeremedy.net/wp-content/uploads/2013/04/Eczema.jpg

 

To help soothe the irritation and prevent you from making it worse by itching it apply some olive oil to the area directly. As per Christopher Dannaker, assistant professor of dermatology, the olive is packed with antioxidants that will help reduce the inflammation associated with Eczema.

 

In fact, if you look at the ingredient list of a lot of your personal body creams, you may see that olive oil is a main ingredient. The advantage of just using the olive versus the creams is that there will not be other irritating factors such as chemicals, scents, etc that may actually make your eczema worse.

 

Need more reason to apply the olive oil to your body – well here you go:

–          Soothes chapped lips, which for me is fabulous in cold western Canada where we got snow the first week of September…yes you read that right!

–          Helps promote skin elasticity

–          Helps prevent wrinkles

–          Can be used as a gentle eye makeup remover

26 Things Everyone Thinks During a Bodyrock/Daily Hiit Workout

Bodyrock is an amazing workout…as you all know, and, although the workouts are only short, there are a number of thoughts that fly through my head while I’m burning those calories…

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How many of these have applied to you?

 

1. Damn, I wish I had Lisa’s body!

2. And her tan.

3. Oh crap…she’s setting the timer! I’m not ready yet!

4. Ok, this time I’m not going to stop at all until the breaks – it’s only 50 seconds each time

5. How is she talking while working out? I’m dying here!

6. I can’t go on…(Shortly followed by) I can’t quit!

7. I wish I was fit enough that I’d be able to talk while working out too! 

8. How does every Bodyrock workout hurt so much!? (Shortly followed by) I love how every Bodyrock workout pushes me so hard!

9. Someone needs to buy me the contents of Lisa’s wardrobe right now! I want those trainers!

10. How is this 50 seconds so long!?

11. Surely that’s 50 seconds up now!?

12. Now!?

13. What!? That break wasn’t 10 seconds long!

14. Just let me sit down…please.

15. I can totally do this for the whole 50 seconds – it’s only 50 seconds! (Shortly followed by) Nope, no I can’t do it…(Shortly followed by) Yes I can! I’m going to do this!

16. Owwww!

17. How is that even possible!?

18. You can say “all the way to the end” as much as you like Lisa – if my rep finishes with 4 seconds to go then I’m taking that extra 4 seconds break!

19. Do I really have to do three rounds? Hmmm, I will see how I feel after two rounds. Nobody’s going to know.

20. (After the second round) Hell yeah, I’m going to make it through all three rounds – I’m not giving up!

21. That’s going to hurt tomorrow morning.

22. I hate Lisa for doing this to me! (Shortly followed by) This workout is amazing!

23. 12-16 minutes never normally takes this long…aaargh!

24. I did it! Yes! Oh wait, I have to press replay for another round…nooo!

25. Now I’ve done it! Yay!

26. Awesome workout! Roll on tomorrow.

 

What other thoughts go through your head regularly during a Bodrock workout?

 

For more articles like this please check out my blog.

Truth about your Starbucks Pumpkin Latte

There is no denying it, Starbucks Pumpkin Spiced Latte is a way to mark the end of Summer and the beginning of Fall. Although, in the last few years, I feel as if the “coming of holidays” has come a little too soon from retailers. Anywhoo…

Pumpkin is my absolute favorite flavor. I will try and make anything and everything with my favorite spice – protein pancakes, protein muffins, cheesecake for Thanksgiving, protein bars, oatmeal, you name it and I can guarantee I have made a clean version of it somehow someway!

The one thing that I have forced myself to just give up because there is just no way to make it healthy – until Starbucks can finally come out with a sugar free version! The Pumpkin Spiced Latte. Completed with steamed milk, topped with delectably sweetened whipped cream and pumpkin pie spices, I bet you can’t get through the Fall without enjoying atleast one!

Just in case you decide to head to Starbucks this season, you might want to consider the extra amount of calories and grams of sugar that is in these suckers.

Compared to a regular non-fat, no whip Caffe Latte, the pumpkin flavoring adds in an additional 130 calories on top of the extra 30 grams of sugar! That is of course the “healthier” version assuming you will order the fan favorite seasonal drink with non-fat milk and no whip!

Calories

 

BodyRock Sweatography: Mommy Rocker is Kicking ASS!

Inspirational BodyRocker: Anika

 

I just finished the Bodyrock 21 Day Bootcamp & some extra days of the Real Time Challenge as well. The picture on the left is from March 16th, the picture on the right is from April 22nd. I had already done the 30 day Catching Fire challenge too. It’s amazing how in one month, doing the Bootcamp/burnouts & eating clean has made such a difference!! Strong is definitely the new sexy! Thank you for being such an incredible motivation & inspiration. You’re the best!!!!!! I wanted to send this to say thank you!!! I’m now 21 weeks pregnant with #2 & knowing I started off in this shape has made all the difference in my pregnancy so far! Just started HiitMax Day #1 today & rocked it baby bump & all.

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Festival Fit Tips

Set work, and similarly festival work, is really not ideal for staying healthy. It is an intense schedule, with very little time to eat healthy meals, looooots of tempting convenient food, little to no time to workout, and the opportunity to drink almost every night. With this in mind, I made a commitment to REALLY try to stay healthy this year at the Toronto International Film Festival. Here are my strategies:

Drink water: Drinking water in general is a great idea, but in order to stay healthy during a festival where you may need to yell to a theatre of 400 people to move to the centre, or repeat the same thing 30 times to a line of 500 people, water is a must. Again, I was in a theatre that has 200+ types of pop, choose water and you won’t be tempted by these more sugary drinks. Plus, a trip to the water fountain is a great way to clear your head after any bizarre encounter with publicists.

Pack healthy snacks/meals: I’m working in the back hallway of a giant venue with a possible 15-minute break to stuff my face with food. I will eat whatever is on hand, and if I don’t pack snacks then it’s a dinner of cheese pizza and popcorn for two weeks straight. Chopping up some celery or making a sandwich before my shift takes maybe 5 minutes and will save me a whole lot of calories.

Take the stairs: oh yeah, that’s a good idea, take the stairs instead of the escalator – it’s an easy little active addition to your day. NO. It is a colossal endeavor. It is like climbing a mountain each and every time I want to get into the building. These are the stairs at my venue:

filmfestfit

Needless to say, my calves are Olympic-ready.

Get a health ally: it’s really easy to submerge yourself into the festival, going out drinking every night, binging on popcorn, and sitting like a lump in dark theatres whenever you’re not working instead of getting outside. This year, one of my work friends from the festival also wanted to have a healthier festival than last year so we are keeping each other on track – much easier than going it alone when surrounded by temptation.

Split the “bad” snacks: this goes hand in hand with having a fitness friend. Accept that you are in a building pumped full of popcorn smell, and that even if you don’t necessarily like popcorn, you will want to eat it – damn those theatres are sneaky smart. Indulge in moderation, taking a handful of popcorn instead of a bag, and your craving will be quenched without an overflow of calories.

Bring your gym bag with you: You do not want to have lugged your gym bag from home, and up that flight of stairs for nothing. Considering that there was a Goodlife gym directly beside my theatre, I really had no excuses.

Screen Shot 2014-09-16 at 3.46.31 PM

Bonus fit tips:

  • Strength training by wrestling crazed James Franco fans who “just want to smell him” away from your theatre.
  • Being too busy to even think about eating.
  • Taking the complimentary B12 shots offered to employees (they know what’s up when it comes to the immune system)
  • Thumb workout from using the clicker-counter
  • Running up the IMAX stairs when a speaker gets blown

OMG Burpees October Challenge

“I totally love burpees.”

~ No one ever ~

photo 1 (3)

Who can ever get enough of burpees? As scary or annoying as they can be, they sure do the body lots of good! Burpees consists of multiple exercise to complete just one rep, working virtually your whole entire body!

burpee

How exactly are you supposed to do a Burpee? Well, there are many variances, but this is the basic simple version:
  1. Begin in a standing position. Your feet should be shoulder-width apart. Now, lower your body into a squatting position, placing your hands on the floor in front of you.
  2. Kick your feet back so that you are in push-up position. Keep your hands firmly on the ground to support your body.
  3. Lower your chest to do a push-up. Bring your chest back up.
  4. Kick your feet back to their original position. Stand up, and then jump into the air while clapping your arms overhead.
  5. Repeat.

Here is a month long challenge to help you not only build your endurance to withstand this powerful move, but to also master the burpee itself. It breaks down the burpee to help you master each move with ultimate perfection so that when you combine them all , you will have the perfect burpee!

During this challenge you will be doing:

  • Squats
  • Burpees
  • Push-Ups
  • Mountain Climbers
  • Jump Squats

Happy October!

peppermint-scrub

OMG Burpees October Challenge (Complete each exercise once daily)

 

Wednesday October 1

5 Burpees
5 Push-Ups
5 Squats

 

Thursday October 2

5 Mountain Climbers
5 Jump Squats
5 Burpees

 

Friday October 3

10 Burpees
10 Push-Ups
10 Squats

 

Saturday October 4

10 Mountain Climbers
10 Jump Squats
10 Burpees

 

Sunday October 5

15 Burpees
15 Push-Ups
15 Squats

 

Monday October 6

15 Mountain Climbers
15 Jump Squats
15 Burpees

 

Tuesday October 7

20 Burpees
20 Push-Ups
20 Squats

 

Wednesday October 8

20 Mountain Climbers
20 Jump Squats
20 Burpees

 

 

Thursday October 9

25 Burpees
25 Push-Ups
25 Squats

 

 

Friday October 10

25 Mountain Climbers
25 Jump Squats
25 Burpees

 

 

Saturday October 11

30 Burpees
30 Push-Ups
30 Squats

 

 

Sunday October 12

30 Mountain Climbers
30 Jump Squats
30 Burpees

 

 

Monday October 13

35 Burpees
35 Push-Ups
35 Squats

 

 

Tuesday October 14

35 Mountain Climbers
35 Jump Squats
35 Burpees

 

 

Wednesday October 15

40 Burpees
40 Push-Ups
40 Squats

 

 

Thursday October 16

40 Mountain Climbers
40 Jump Squats
40 Burpees

 

 

Friday October 17

45 Burpees
45 Push-Ups
45 Squats

 

Saturday October 18

45 Mountain Climbers
45 Jump Squats
45 Burpees

 

 

Sunday October 19

50 Burpees
50 Push-Ups
50 Squats

 

Monday October 20

50 Mountain Climbers
50 Jump Squats
50 Burpees

 

Tuesday October 21

55 Burpees
55 Push-Ups
55 Squats

 

Wednesday October 22

55 Mountain Climbers
55 Jump Squats
55 Burpees

 

Thursday October 23

60 Burpees
60 Push-Ups
60 Squats

 

Friday October 24

60 Mountain Climbers
60 Jump Squats
60 Burpees

 

Saturday October 25

65 Burpees
65 Push-Ups
65 Squats

 

Sunday October 26

65 Mountain Climbers
65 Jump Squats
65 Burpees

 

Monday October 27

70 Burpees
70 Push-Ups
70 Squats

 

 

Tuesday October 28

70 Mountain Climbers
70 Jump Squats
70 Burpees

 

Wednesday October 29

75 Burpees
75 Push-Ups
75 Squats

 

Thursday October 30

75 Mountain Climbers
75 Jump Squats
75 Burpees

 

Friday October 31

80 Burpees
80 Push-Ups
80 Squats

Microsoft Word - Document4

DEMOS:

Burpees
  • Begin in a standing position. Your feet should be shoulder-width apart. Now, lower your body into a squatting position, placing your hands on the floor in front of you.
  • Kick your feet back so that you are in push-up position. Keep your hands firmly on the ground to support your body.
  • Lower your chest to do a push-up. Bring your chest back up.
  • Kick your feet back to their original position. Stand up, and then jump into the air while clapping your arms overhead.
  • Repeat.

Mountain Climbers

  • Start the exercise by lying face down on the floor.
  • Straighten out your arms and then touch your knees down to the ground or floor.
  • Now you are ready to lift yourself up into position. When doing this, be sure that your hands are directly under your chest at a width that is slightly more than your shoulder length distance.
  • Once you have settled into position and checked the position of your hands you should be sure to keep your legs stretched out, ensuring that they are properly lined up with the rest of your body. Pay special attention to your knees as many people tend to create a gap here but that should be avoided. If the recommended position is uncomfortable for you, it is alright to modify it slightly as long as you maintain the correct posture.
  • Now you should stretch out your left leg for stability. Bend your right knee and bring it up in the direction of your right hand. At this point, you should be in a similar position to the one you would be in if you were climbing a mountain or tree (hence the name) except horizontal instead of vertical.
  • After bringing your right knee up, return it to the original position and do the previous step with your left leg. (Once again, bend the left knee and bring it up towards the left hand mimicking the actions of a mountain climber)
Push-Ups
  • Get into a plank position with hands planted directly under the shoulders (slightly wider than shoulder width apart). Ground the toes into the floor to stabilize the bottom half of the body. Engage the abs and back so the body is neutral. In other words, flat as a… plank (ah, now we get it!)
  • Begin to lower the body—back flat, eyes focused about three feet in front of you to keep a neutral neck—until the chest nearly touches the floor. (Note: Some experts say a push-up isn’t a push-up unless the chest actually grazes the ground). Don’t let the butt dip or stick out at any point during the move; the body should remain flat from head to toe all the way through the movement. Draw the shoulder blades back and down, while keeping the elbows tucked close to the body, so the upper arms form a 45-degree angle at the bottom of the push-up position.
  • Keeping the core engaged, exhale as you push back to the start position as explosively as possible without leaving the ground (pow!). That’s one!
Squats
  • Plant your feet flat on the ground, about shoulder-width apart.
  • Point your feet slightly outward, not straight ahead.
  • Never let your knees extend beyond your toes.
  • Look straight ahead. Bend at your knees as if you were going to sit back in a chair, keeping your heels on the floor.
  • Pull in your abs, and keep your lower back in a near neutral position (a slightly arched back might be unavoidable).
  • Tighten your whole body when you perform the squat.
  • Lower yourself. In a controlled manner slowly lower yourself down and back so that your upper legs are nearly parallel with the floor. Extend your arms for balance.
  • Keep the upper body tight at all times.

Squat Jumps

  • Stand with your feet shoulder-width apart, arms hanging at your sides.
  • Squat down until your knees are bent about 90 degrees.
  •  Immediately swing your arms overhead and jump upward as high as you can.
  • As you land, gently bend your knees and sink back down into the squat position.

Be sure to check out my blog for more awesome workouts by double clicking the picture below:

URLSmall

BodyRock HiitMax | Workout 6

Hi BodyRockers,

Today we start a new week with new challenges to face everyday. How are you going to tackle this week ?

Maybe add the two day 1’s from week one and two together ?
Maybe do the workout & something else ?
Maybe HIIT the Max more than once through ?

Check out the #BodyRockers from week one – Here 

Will you just do one workout everyday or go head on and smash everyday to the MAX.

Day 6 is ready to go … Let’s do this !!

Don’t forget to like, share & comment so I can keep track of your progress.

Just Joined us ? … Head to HIITMAX Workout 1

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Todays Motivation:

If there is one thing I wish we could give you guys its a workout that cures self-loathing rep by rep.We hate on ourselves almost by habit – like some kind of hobby to pass the time.We want to train with you to be stronger, fitter and faster.We want to lose those pounds – but we also want to find some sense of peace in all of this. An acceptance of who we are (and yes you can still colour your hair, straighten your teeth, get boobs, have a tattoo or do whatever else you chose to do to your body’s window dressing and still move towards self-accepatnce).Fitness within the context of a life well lived.That is what we train for here and that is why we talk about and share all kinds of life related issues. Nothing is as disruptive as self-hate, and we all should love who and what we are. If you are looking for glossy, superficial fitness – you wont find it here.Our workouts will kick your ass, but they are connected to something more than skin deep because you need much more than lean body mass to be happy in life.You have to live it in all areas of your life to see the truly transformative results.BMI will never be an indicator of overall happiness, and no matter how you paint it, dress it, enlarge it or reshape it you can’t buy self-acceptance.It comes from a willingness to be kind, and the commitment to show up for yourself in your own life everyday.Push with us to be the best version of yourself possible and everyday we will train towards it together.Lisa & BodyRockers Everywhere xoxo

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Todays Coffee Talk:

Freddy

HIITMAX Workout 6 :

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Set your Interval Timers to 30 seconds on and a 10 second rest if you are completing this without the video.

Don’t forget to add a round of skipping (or cardio) in between each listed exercise.

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Workout #6 –

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My Cardio Today  – Cross Body Squat Touch

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1. Single Arm Clean & Press – L & R Alternate
2. Squat & Drop Tricep
3. Wide Bicep – Narrow Bicep – Repeat
4. High to Love – Plank Kick Outs – (elevate with care)
5. One Leg Pogo Balance Left & Press
6. One Leg Pogo Balance Right & Press
7. Mat Jumps
8. Frog Jumps – Forward & Back
9. Diamond Jumps
10. Crab Touch Abs
11. L & R Toe Jack Knife Lift & Touch
12. Tricep Punch Up Touch Should & Punch L & R Front
...
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Don’t forget to post your thoughts below & share your #highfives #bodyrockburn #HIITMAX #realtimeworkout  pictures on my Facebook.
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The Home Workout Movement – Get in the Best Shape of Your Life For FREE !!
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