One week left, ladies and gentlemen! Eye on the prize! Keep a healthy diet and exercise schedule this week so that the NYE indulgences don't interfere with the weigh in on Jan 2 or 3rd!
Sent on the TELUS Mobility network with BlackBerry
ACAINtraining - www.acaintraining.com
Tuesday, December 27, 2011
Holiday No Gain Campaign update
Quick update! Made it through the drunken-food coma christmas eve and day and I'm down 1lb! Yahoo! These shakes are doing the trick I think?
Running Room Group
Last week I had the pleasure of instructing a group of runners, training for a half-marathon, in the benefits of adding cross-training to their program. We did a 30 minute spin class, 15 minutes of strength training using the TRX, and finished off with some core work.
Everyone in the group arrived early, which was good as we needed it to get everyone comfortable on the bike! As a runner myself, I always find it difficult and almost a nuisance that I have to rely on a piece of equipment in order to get my workout in - I just want to tie my shoes and go! I don't think I am alone in this as most of the runners just hopped on the bike and started to pedal, but quickly realized that adjusting the bike to fit them would make for a much "comfier" ride (if you can use comfy as a describing word for spinning? I might be pushing it there!). After going through the spinning basics, we got right into a high-intensity interval ride that included 30 sec of hard work, 30 sec of rest in seated sprinting, seated climbing, standing and sprinting and standing and climbing for many, many rounds. Whew!
I think the running room culture is a remarkable one. Although an individual sport, the support each member shows for one another in training towards the same goals is so strong. Margaret, the half-marathon coach, was extremely motivating for her runners, and also aided me in instruction, as she has done some training sessions at UTC before. I loved the way the group interacted during the tough ride, with jokes but also inspiration and pushing each other to get through it, now that's a team!
Like I said, as a runner I can relate to how the group was feeling, and it has taken me several spinning classes to get used to the bike, and the way a spinning class works. Even now, and probably forever, I will prefer running over spinning. However, after suffering from overuse injuries, knowing the effect that the constant pounding of running puts through the body and my disdain for running in the snow, spinning has become a weekly occurence and supplemental cardiovascular activity in my half marathon training program.
After spinning, we began a short intro to strength training with the TRX. By adding a small amount of strength training into a half-marathon training program, you build a foundation of core and total body strength, balance and stability. By building strength you minimize chances of injury, improve resistance to fatigue and improve muscular endurance - all leading to being more efficient at endurance activites. Often times runners will skip strength training due to myths of becoming big and bulky. This is why the TRX is such a great tool for runners as you "leverage your own bodyweight and gravity to improve your strength balance, stamina and flexibility all at once" just as you do when you run. Strength training, when performing "runner-appropriate" exercises will help improve running performance!
Thanks for coming in Runners, and I will see you at the Chilly Half on March 4th. Train hard, and train smart!
Sources: http://www.squidoo.com/trx-runner-suspension-training
http://www.richmondchic.com/index.php/mind-body/article/core-strength-training-for-runners/
Alli Cain, B.A.Kin, C.K.
Personal Trainer
http://www.acaintraining.com/
905-806-7198
Everyone in the group arrived early, which was good as we needed it to get everyone comfortable on the bike! As a runner myself, I always find it difficult and almost a nuisance that I have to rely on a piece of equipment in order to get my workout in - I just want to tie my shoes and go! I don't think I am alone in this as most of the runners just hopped on the bike and started to pedal, but quickly realized that adjusting the bike to fit them would make for a much "comfier" ride (if you can use comfy as a describing word for spinning? I might be pushing it there!). After going through the spinning basics, we got right into a high-intensity interval ride that included 30 sec of hard work, 30 sec of rest in seated sprinting, seated climbing, standing and sprinting and standing and climbing for many, many rounds. Whew!
I think the running room culture is a remarkable one. Although an individual sport, the support each member shows for one another in training towards the same goals is so strong. Margaret, the half-marathon coach, was extremely motivating for her runners, and also aided me in instruction, as she has done some training sessions at UTC before. I loved the way the group interacted during the tough ride, with jokes but also inspiration and pushing each other to get through it, now that's a team!
Like I said, as a runner I can relate to how the group was feeling, and it has taken me several spinning classes to get used to the bike, and the way a spinning class works. Even now, and probably forever, I will prefer running over spinning. However, after suffering from overuse injuries, knowing the effect that the constant pounding of running puts through the body and my disdain for running in the snow, spinning has become a weekly occurence and supplemental cardiovascular activity in my half marathon training program.
After spinning, we began a short intro to strength training with the TRX. By adding a small amount of strength training into a half-marathon training program, you build a foundation of core and total body strength, balance and stability. By building strength you minimize chances of injury, improve resistance to fatigue and improve muscular endurance - all leading to being more efficient at endurance activites. Often times runners will skip strength training due to myths of becoming big and bulky. This is why the TRX is such a great tool for runners as you "leverage your own bodyweight and gravity to improve your strength balance, stamina and flexibility all at once" just as you do when you run. Strength training, when performing "runner-appropriate" exercises will help improve running performance!
Thanks for coming in Runners, and I will see you at the Chilly Half on March 4th. Train hard, and train smart!
Sources: http://www.squidoo.com/trx-runner-suspension-training
http://www.richmondchic.com/index.php/mind-body/article/core-strength-training-for-runners/
Alli Cain, B.A.Kin, C.K.
Personal Trainer
http://www.acaintraining.com/
905-806-7198
Monday, December 26, 2011
Why Boot Camp?
Boot Camp is a blanket term for a group exercise program that aims mainly at people trying to increase/maintain their fitness, increase their muscle mass/muscle definition and lose weight. The term has taken over, and due to the variety of programming being offered under the term "boot camp," it contributes both positively and negatively towards any type of class with the title of Boot Camp.
On the positive side, people know right away that a Boot Camp consists of a group exercise class, and is geared towards people who have goals similar to those mentioned above. Potential boot-campers know that they are going to work hard, get their heart rate up, and be pushed harder than they probably ever have been pushed before!
On the negative side, boot camps can range from a type of class where participants bring their own equipment, perform body weight only exercises, or get stuck in the same routine week in and week out.
The Boot Camp at ACAINtraining is based out of an incredibly well-equipped studio (UTC) within the Magna Centre. The equipment we have available are: spin bikes, kettlebells, medballs, TRX, dumbbells, coreboards, treadmills, barbells, battling ropes, squat racks, tred sled, prowler and a variety of other equipment. The hour long classes are a mix of strength and conditioning, with the use of every piece of equipment we have available. Safety comes first, and the instructor does not participate in the actual exercises and rather demonstrates and then makes sure everyone is using proper technique or understands the sequence of exercises correctly.
So why Boot Camp?
Do your research! See if the level of activity the boot camp provides matches yours, if the instructor's mission for fitness is the same as yours and talk to people who have participated in the boot camp. I get questions all the time about just what it is that we do at ACAINtraining, so I hope that this provides some insight. However, I invite anyone out there to contact me for a free session of Boot Camp to see just how great it is :).
Alli Cain, B.A.Kin, C.K.
Personal Trainer
www.ACAINtraining.com
905-806-7198
Sunday, December 25, 2011
Santa Fund helps 400
Monday, December 19, 2011
A great article
Choose the harder path
This maxim is a good one to keep in mind when you find yourself thinking, "Do I stop now because it's probably good enough, or do I keep going because it can be better?" The harder path is to keep going. Few people want to do that. But exceptional people do it all the time. They have an innate need to be the very best or to create something above and beyond what is being asked of them. They deliberately choose the harder path.
The harder path is working through the weekend to re-write a presentation because you knew it could be better. It's making tough decisions when they're needed, and not inventing delays to avoid responsibility. It's sharing credit and recognition when it would be easy not to.
Over the years we have come to think that this is one of the truly distinguishing characteristics that makes someone successful. It's a rare and valuable person that willingly goes the extra mile not because its required, and not for immediate gain but simply because they feel compelled to do so. It's the difference between "good enough" and "great" as bestselling author Jim Collins explained when he wrote,
"Good is the enemy of great. And that is one of the key reasons why we have so little that becomes great. We don't have great schools, principally because we have good schools. We don't have great government, principally because we have good government. Few people attain great lives, in large part because it is just so easy to settle for a good life. The vast majority of companies never become great, precisely because the vast majority become quite good - and that is their main problem."
Many people want to do what is required of them, but they tend to stop at that. If you aspire to be great, choose the harder path.
"It's never crowded along the extra mile."
- Wayne Dyer
"Whenever an individual or a business decides that success has been attained, progress stops."
- Thomas J. Watson
"If you have two choices, choose the harder. If you're trying to decide whether to go out running or sit home and watch TV, go running. Probably the reason this trick works so well is that when you have two choices and one is harder, the only reason you're even considering the other is laziness. You know in the back of your mind what's the right thing to do, and this trick merely forces you to acknowledge it."
- Paul Graham
Sent on the TELUS Mobility network with BlackBerry
Saturday, December 17, 2011
My mid weigh in results...
Hey guys,
Great work with the midway weigh in! Everyone is seeing results, whether it is in inches or in lbs. Keep up to good work!!!
Great work with the midway weigh in! Everyone is seeing results, whether it is in inches or in lbs. Keep up to good work!!!
My results (first number is Dec 1st, second was taken Dec 15th):
Original weight: 151.6
Midway: 148.6
Neck: 12
Neck: 12
Shoulders: 39
Shoulders: 39
Biceps: 12
Biceps 12
Chest: 36.5
Chest: 36
Belly button: 29
Belly button: 28
Hips: 39
Hips 38
Thigh: 19
Thigh:19.5
Total so far: down 3lbs and 3 inches!
I'd say my bodybyvi shakes are giving me a boost!
Alli
Sent on the TELUS Mobility network with BlackBerry
Wednesday, December 14, 2011
Holiday NO GAIN Campaign
Success comes by working at something day by day, week by week, month by month. Have you been working towards your goal everyday for the past 14 days? That is the only way to win the Holiday No Gain Campaign!
Have you been using my past tips? Have they helped? Reflect. What has worked for you? What hasn't? What can you do tomorrow to contribute positively towards the campaign.
As always, I am here to help. The mid point measurements will take place on Thursday!
Monday, December 12, 2011
Neutral Spine - are you sick of me nagging?
I annoy myself with how often I tell everyone to "maintain a neutral spine!"
In deadlifts especially, but in any major lifts (in the gym or elsewhere - i.e. snow shovelling season!), neutral spine is key. It's become my catchphrase, and here's why:
In deadlifts especially, but in any major lifts (in the gym or elsewhere - i.e. snow shovelling season!), neutral spine is key. It's become my catchphrase, and here's why:
- lower back muscles (pars lumborum) can protect against anterior shear
- no tension in interspinous ligament, therefore no ligament induced anterior shear
- ligaments in general are not under tension since ligaments unstrained
- not likely to herniate a disc because hernation associated with full flexion
- the spine can handle compressive loads better when in neutral position.
In layman's terms:
Activating back muscles in a neutral spine means that you are protecting yourself against back injuries and herniations. You are also able to lift a greater load. Therefore neutral spine = avoid injury and lift more.
Seems simple, and it is, as long as you make a conscious effort to activate the lower back muscles each time you are lifting. Practise this each time you perform a lift - whether it is something small at home, like a box, or something heavy at the gym, like a deadlift.
"Practise makes perfect and it also makes permanent."
If you consciously activate these muscles everytime you perform a lift it will eventually become an unconscious effort; your lifting technique will benefit, you won't become injured- and you won't hear me nagging you.
UTC uses a functional movement screen for many of our athletes. One of the tests (squatting with a dowel raised above the head) is used to assess bilateral and symmetical mobility of the ankles, knees, hips and shoulders. It is a great determinant of functional defecits that could lead to injury. When you perform this complex movement pattern we are looking for a specific kinetic pattern - dorsiflexion of the ankle, hip hinge, extension through the thoracic spine and proper positioning of the arms. If the arms are falling forward - this could indicate that someone has weak extensors in their upper back. When functional deficits are identified - it is much easier to prescribe exercises to increase the strength of these areas, and prevent injury and focus on what matters at UTC - strength and conditioning
If you want some info for how to properly shovel snow, or want some additional advice on how to properly deadlift - please ask next time you are in!
Source: Dr. Simon Wang's Lecture on Dec 08, 2011, CMCC
Alli Cain, B.A.Kin, C.K.
Personal Trainer
www.ACAINtraining.com
905-806-7198
Sunday, December 11, 2011
I cheated on my diet........
....with a freakin' delicious chocolate protein shake. Thank god, I found a way to have my choc back.
Not really a huge protein shake drinker. It is important, and it is useful in the diet.....however just not something that I have found necessary in the past to supplement my salads , stirfry or egg whites, I was always home to make it. However, with school lately I have been increasing my spending on cafeteria foods, and slowly more sugary foods are finding it's way into my diet.
So, I have decided to try this out, and use it as my "secret weapon" for the next 30 days to stay on track over xmas.
I started it off by adding a cocoa health flavour (orange flavour is pictured) to my shake, it was amazing.... I plan on drinking them for breakfast and for lunch, and bringing two small salads (just veggies) to snack on during the day, and then having a proper dinner at night.
Day 1 of these shakes start tomorrow. Day 11 of the contest has me down exactly 1lb.
Join me next Sunday December 18th for a Charity Boot Camp! Donations are welcomed for a family UTC has adopted for the holidays!
Thanks!
Alli Cain, B.A.Kin, C.K.
Personal Trainer
www.ACAINtraining.com
905-806-7198
Not really a huge protein shake drinker. It is important, and it is useful in the diet.....however just not something that I have found necessary in the past to supplement my salads , stirfry or egg whites, I was always home to make it. However, with school lately I have been increasing my spending on cafeteria foods, and slowly more sugary foods are finding it's way into my diet.
So, I have decided to try this out, and use it as my "secret weapon" for the next 30 days to stay on track over xmas.
I started it off by adding a cocoa health flavour (orange flavour is pictured) to my shake, it was amazing.... I plan on drinking them for breakfast and for lunch, and bringing two small salads (just veggies) to snack on during the day, and then having a proper dinner at night.
Day 1 of these shakes start tomorrow. Day 11 of the contest has me down exactly 1lb.
Join me next Sunday December 18th for a Charity Boot Camp! Donations are welcomed for a family UTC has adopted for the holidays!
Thanks!
Alli Cain, B.A.Kin, C.K.
Personal Trainer
www.ACAINtraining.com
905-806-7198
> From: alli_cain@hotmail.com
> To: alli_cain@hotmail.com
> Date: Mon, 12 Dec 2011 01:17:34 +0000
> Subject: Newmarket-20111210-00072.jpg
>
>
>
> To: alli_cain@hotmail.com
> Date: Mon, 12 Dec 2011 01:17:34 +0000
> Subject: Newmarket-20111210-00072.jpg
>
>
>
Thursday, December 8, 2011
Exam blues
Exam sucks, fitness doesn't. Easy decision to ditch the textbooks for the treadmill this week.
Tuesday's workout was a fullbody metabolic circuit I did at UTC that included
- battling ropes
-KB swings
-skipping rope double unders
-TRX jump squats
- slideboard lunges
- spin bike sprints
Great workout. I love being the student, almost as much as I like being the instructor.
Tuesday
Single arm rows, plyo pushups, pull ups, snatches
5KM on treadmill
Wednesday
4x 500 m sprints @ 1:55 or under
5x800m run steady @ a 3:45 pace with a 200m jogging recovery in between
10 minutes on elliptical cooldown
Thursday
30 min spin at UTC
Cain 12 (i made up a workout and slapped my name on the front of it to feel special - here it is, try it out)
12 minutes continuous of:
12 highknees per leg
12 full pushups
12 high knees
12 deep squat holding 3 seconds at bottom
12 high knees
12 up/downs (6 per arm)
12 high knees
12 front plank and reach (12 per arm)
12 high knees
Keep it going until you hit 12 minutes. Let me know if you try it, how many rounds you managed to get through.
Still waiting for my body by vi shakes to arrive.......
Alli Cain, B.A.Kin, C.K.
Personal Trainer
www.ACAINtraining.com
905-806-7198
Tuesday's workout was a fullbody metabolic circuit I did at UTC that included
- battling ropes
-KB swings
-skipping rope double unders
-TRX jump squats
- slideboard lunges
- spin bike sprints
Great workout. I love being the student, almost as much as I like being the instructor.
Tuesday
Single arm rows, plyo pushups, pull ups, snatches
5KM on treadmill
Wednesday
4x 500 m sprints @ 1:55 or under
5x800m run steady @ a 3:45 pace with a 200m jogging recovery in between
10 minutes on elliptical cooldown
Thursday
30 min spin at UTC
Cain 12 (i made up a workout and slapped my name on the front of it to feel special - here it is, try it out)
12 minutes continuous of:
12 highknees per leg
12 full pushups
12 high knees
12 deep squat holding 3 seconds at bottom
12 high knees
12 up/downs (6 per arm)
12 high knees
12 front plank and reach (12 per arm)
12 high knees
Keep it going until you hit 12 minutes. Let me know if you try it, how many rounds you managed to get through.
Still waiting for my body by vi shakes to arrive.......
Alli Cain, B.A.Kin, C.K.
Personal Trainer
www.ACAINtraining.com
905-806-7198
Sunday, December 4, 2011
Two blogs in one day? I must be trying to distract myself from studying....
**UPDATE**
I have just invested in a body by vi package for the December Holiday No Gain Campaign. I've never followed through with a strict meal plan before. I don't diet.... I just tend to make more healthy choices than not and my weight will fluctuate about 5lbs +/-.
I'm going to do this! Will power ALLI!
Alli Cain, B.A.Kin, C.K.
Personal Trainer
www.ACAINtraining.com
905-806-7198
Holiday No Gain Campaign
There are about 10 ladies and I who are all participating in the "Holiday No Gain Campaign!" This is a contest that intends to motivate everyone over the holidays to maintain or lower their weight. Big prizes to be won at the final weigh in on Jan 2!
I had a chiropractic formal last night, and vodka-waters and I were best friends. So, although I weighed myself and took measurements like everyone else on Dec. 1, today marked my 'official' day of making a greater effort towards healthier eating habits. (I'll post my initial mesasurements soon)
My fitness routine usually stays the same, and I would argue I've been hitting it even harder lately. My workout today consisted of:
3 ROUNDS of
500m row -aiming for under 2 minutes. (Holy f. what a way to start).
3 rounds (should have been 5 but energy was low from a late night - hence, why I rarely stay out late.)
10: cleans
10: rows
10: dead lifts
as many as I could do: strict shoulder press (about 3-5) and finish to 10 with push jerk
10: jump squats
5: clapping pushups
Run: 800m, 1200m, 1600m
Now, this was a high intensity workout, aimed at working my whole body - specifically trying to burn as many calories as possible. All of this hard work, (and it was friggen hard. I have started to become that loud person at the gym gasping for air at the end of a set. sorry, I'm not sorry;)) would have been negated if I had come home and ate those delicious oatmeal chocolate chip cookies with dark AND white chocolate sitting on the counter. Nope, not doing it - this is a goal I have set, and others are going to keep me accountable to it. So, I had a salad with chicken, cucumbers, tomato and onion instead.
Healthy eating is a choice. I woke up this morning and immediately said to myself "make a healthy breakfast to start the day." To many times I have had a non-nutritious breakfast, and I talk myself into thinking it is ok "because I'll eat healthy for the rest of the day." There is no use playing catch up. Make a good choice from the beginning of the day, and ride it out until you go to bed. Win everyday!
Thanks for reading!
Alli Cain, B.A.Kin, C.K.
Personal Trainer
www.ACAINtraining.com
905-806-7198
I had a chiropractic formal last night, and vodka-waters and I were best friends. So, although I weighed myself and took measurements like everyone else on Dec. 1, today marked my 'official' day of making a greater effort towards healthier eating habits. (I'll post my initial mesasurements soon)
My fitness routine usually stays the same, and I would argue I've been hitting it even harder lately. My workout today consisted of:
3 ROUNDS of
500m row -aiming for under 2 minutes. (Holy f. what a way to start).
3 rounds (should have been 5 but energy was low from a late night - hence, why I rarely stay out late.)
10: cleans
10: rows
10: dead lifts
as many as I could do: strict shoulder press (about 3-5) and finish to 10 with push jerk
10: jump squats
5: clapping pushups
Run: 800m, 1200m, 1600m
Now, this was a high intensity workout, aimed at working my whole body - specifically trying to burn as many calories as possible. All of this hard work, (and it was friggen hard. I have started to become that loud person at the gym gasping for air at the end of a set. sorry, I'm not sorry;)) would have been negated if I had come home and ate those delicious oatmeal chocolate chip cookies with dark AND white chocolate sitting on the counter. Nope, not doing it - this is a goal I have set, and others are going to keep me accountable to it. So, I had a salad with chicken, cucumbers, tomato and onion instead.
Healthy eating is a choice. I woke up this morning and immediately said to myself "make a healthy breakfast to start the day." To many times I have had a non-nutritious breakfast, and I talk myself into thinking it is ok "because I'll eat healthy for the rest of the day." There is no use playing catch up. Make a good choice from the beginning of the day, and ride it out until you go to bed. Win everyday!
Thanks for reading!
Alli Cain, B.A.Kin, C.K.
Personal Trainer
www.ACAINtraining.com
905-806-7198
Friday, September 9, 2011
Am I the Ultimate Health, Wellness and Fitness Junkie?
Probably not, but I'm going to become it someday!
Between training others, training myself, being approached for advice, hours upon hours of lecture, anatomy readings, histology readings, mannequin simulations (the coolest thing) and then the fitness reading I do for please, I am well on my way to being the Ultimate Fitness Resource! LOL.
Labour Day weekend I was fortunate enough to visit my boyfriend, Ryan, in Orlando, FLA. He is currently working down there, so we spent Thurs-Mon hitting Disney, Universal, and the Lazy River and Basketball court at the Resort we were at. These weekends always throw me off a bit, and in this case, I almost felt undeserving of sucha great time because I felt I haven't even worked hard enough in school yet to deserve such a treat. Over the weekend we walked a ton, went to the gym, and luckily I was able to stick to a fairly healthy diet by having the hardboiled eggs and oatmeal for breakfast and salads for lunch and dinner (which is about the ONLY thing I eat when I eat at a restaurant. Dressing on the side. The reason? There is less guessing as to what the food is actually comprised of. Your pasta dish you had the last time you dined out was probably 1000+ calories, with a zillion grams of fat and 45925238mg of salt. Just saying, I like to know.).
Upon my return Monday, I went for a late night run since the gym was closed. It was already dark when I went for my run, so I increased the intensity to decrease the amount of time I would have to spend out by running 10 250m hills, and then completing a 6krun afterwards. Came home to prepare for my first full day at CMCC. WHen I say full I mean, same lecture hall, no windows, quick 5 min breaks in between classes from about 8am-5 or 6pm. The week seems like a blur as I sit here writing this! Mixed in with class was a morning workout on Tuesday for myself, 4 boot camps taught (tues and thurs), a run on Wednesday and a day off on Thurs, tonight I plan to run stairs and go for a 10km run.
Traffic and all of the sitting each day motivates me through my exhaustion to get moving. One day of unprepared meals has motivated me to keep fresh, healthy snacks on hand to pack as lunches (dont want to spend the money, or change my eating habits with a school caf!).
My plate of busy-ness, which has always seemed full, now has 3 side dishes and a bread basket on top of appetizers and dessert. I am friggen busy. I am determined to do everything I want to do. A friend of mine said the other day, "Alli, you have a phobia of failure," which was interesting to me and my mom who told me that my Grade 1 teacher had told her "Alli never wants to make a mistake!" This of course was in addition to another comment she made about the fact that in the time it takes other kids to do one drawing, I make 7. So obviuosly, from the very beginning I have always been focused on success, but success in as many ways as possible. At 23, I am no different. I will succeed through these next 4 years of school, I will continue to be successful in my fitness goals, and I will continue to allow people who train with me to be successful in their personal goals with my guidance.
Thanks for reading. I'm not editing this, my eyes hurt from longtmeeeeeeee computer stare. Sorry if the grammar is brutes.
Alli Cain, B.A.Kin, C.K.
Personal Trainer
www.ACAINtraining.com
905-806-7198
Between training others, training myself, being approached for advice, hours upon hours of lecture, anatomy readings, histology readings, mannequin simulations (the coolest thing) and then the fitness reading I do for please, I am well on my way to being the Ultimate Fitness Resource! LOL.
Labour Day weekend I was fortunate enough to visit my boyfriend, Ryan, in Orlando, FLA. He is currently working down there, so we spent Thurs-Mon hitting Disney, Universal, and the Lazy River and Basketball court at the Resort we were at. These weekends always throw me off a bit, and in this case, I almost felt undeserving of sucha great time because I felt I haven't even worked hard enough in school yet to deserve such a treat. Over the weekend we walked a ton, went to the gym, and luckily I was able to stick to a fairly healthy diet by having the hardboiled eggs and oatmeal for breakfast and salads for lunch and dinner (which is about the ONLY thing I eat when I eat at a restaurant. Dressing on the side. The reason? There is less guessing as to what the food is actually comprised of. Your pasta dish you had the last time you dined out was probably 1000+ calories, with a zillion grams of fat and 45925238mg of salt. Just saying, I like to know.).
Upon my return Monday, I went for a late night run since the gym was closed. It was already dark when I went for my run, so I increased the intensity to decrease the amount of time I would have to spend out by running 10 250m hills, and then completing a 6krun afterwards. Came home to prepare for my first full day at CMCC. WHen I say full I mean, same lecture hall, no windows, quick 5 min breaks in between classes from about 8am-5 or 6pm. The week seems like a blur as I sit here writing this! Mixed in with class was a morning workout on Tuesday for myself, 4 boot camps taught (tues and thurs), a run on Wednesday and a day off on Thurs, tonight I plan to run stairs and go for a 10km run.
Traffic and all of the sitting each day motivates me through my exhaustion to get moving. One day of unprepared meals has motivated me to keep fresh, healthy snacks on hand to pack as lunches (dont want to spend the money, or change my eating habits with a school caf!).
My plate of busy-ness, which has always seemed full, now has 3 side dishes and a bread basket on top of appetizers and dessert. I am friggen busy. I am determined to do everything I want to do. A friend of mine said the other day, "Alli, you have a phobia of failure," which was interesting to me and my mom who told me that my Grade 1 teacher had told her "Alli never wants to make a mistake!" This of course was in addition to another comment she made about the fact that in the time it takes other kids to do one drawing, I make 7. So obviuosly, from the very beginning I have always been focused on success, but success in as many ways as possible. At 23, I am no different. I will succeed through these next 4 years of school, I will continue to be successful in my fitness goals, and I will continue to allow people who train with me to be successful in their personal goals with my guidance.
Thanks for reading. I'm not editing this, my eyes hurt from longtmeeeeeeee computer stare. Sorry if the grammar is brutes.
Alli Cain, B.A.Kin, C.K.
Personal Trainer
www.ACAINtraining.com
905-806-7198
Wednesday, August 31, 2011
CMCC
My first week at CMCC! Luckily, the first few days consist of orientation, icebreaker games and other fun social activities! The class is just under 200 people, and contains a whole mix of people, but the mix is JUST my type; hard-working, eager to learn, physically active and competitive. While I know the next 10 months are going to be extremely time-consuming and challenging, I am SO excited!
What I am most excited for is learning for the purpose of doing, as opposed to learning for the sake of learning. Every course is held is to mimic a real patient-doctor scenario, to give us the hours of training needed to provide the BEST care possible. Tests aren't just for marks, they are to ensure we are proficient in the technique that is unique to the chiropractic profession and will be effective in 4 years when we begin to practise.
I am about to embark on a unique journey, one that will shape who I am and the life that I lead. I hope to keep count of my experiences through this blog and share with you, so that you gain a better understand of just what a chiropractor is, and how they can benefit your health.
P.S. I will never stop training throughout my schooling! I've already managed to go on two 5am runs!
Alli Cain, B.A.Kin, C.K.
Personal Trainer
www.ACAINtraining.com
905-806-7198
What I am most excited for is learning for the purpose of doing, as opposed to learning for the sake of learning. Every course is held is to mimic a real patient-doctor scenario, to give us the hours of training needed to provide the BEST care possible. Tests aren't just for marks, they are to ensure we are proficient in the technique that is unique to the chiropractic profession and will be effective in 4 years when we begin to practise.
I am about to embark on a unique journey, one that will shape who I am and the life that I lead. I hope to keep count of my experiences through this blog and share with you, so that you gain a better understand of just what a chiropractor is, and how they can benefit your health.
P.S. I will never stop training throughout my schooling! I've already managed to go on two 5am runs!
Alli Cain, B.A.Kin, C.K.
Personal Trainer
www.ACAINtraining.com
905-806-7198
Monday, July 18, 2011
Friday, June 24, 2011
Bloggggggin`
Fitness became my passion years ago when I saw the benefits of training for Basketball in high school. I first began in a sport strength class for young athletes not unlike the Sport and Strength Conditioning held at UTC. This stimulated my intrigue for bettering myself through physical fitness, and educating myself about the body and how it moves through a 4-year honours degree in Kinesiology at Laurier. During my time in university, my awareness of different types of training grew, and with the help of several trainers, friends and coaches, I began to become better at training myself. It was because of my high level of athleticism that I was able to obtain my goal of playing basketball for WLU. as well as competing with the varsity cross-country team.
After graduating, I went on to obtain a Sports Business Management diploma at Durham College. This landed me a `dream job`working at a Sports Agency that handled high-profile Olympic Athletes during the Vancouver Olympics..... Except it wasn`t MY dream job because I was stuck behind a desk for 9 hours a day! So, I quit, became a certified kinesiologist, moved home and followed my passion to become a trainer.
Over the past year and a bit my fitness and nutrition knowledge has grown and grown. There is NOTHING I would rather wake up at 5am for than to meet a group of people dedicated to bettering their health through fitness. My nutrition knowledge has been my latest obsession, as it was not until late in University that I realized that my commitment to training was only half the equation, and to become a better athlete, to obtain better health, and to get the full gains of my training session I needed to employ healthy eating habits to coincide with my healthy active lifestyle.
My current meal plan is as follows: (please note that this is not a diet and I have not consulted a nutritionist... it is what I have found that works for me to stay looking and feeling fit)
Meal 1: Egg Whites and 1 peice gluten free bread
Meal 2: Broccoli Slaw and Chicken
Meal 3: Broccoli Slaw and Tuna
Meal 4: Spinach, Strawberries, Almonds, Chicken, Balsalmic dressing
Meal 5: Egg Whites and Asparagus
I`m not perfect at following this diet, but I do my best. I notice a HUGE difference in the days when I `cheat `and the days when I am on track. That different in how I feel is enough motivation.
After a year of training, I am now returning to school to become a Doctor of Chiropractic. My dream is to have a clinic where I run functional strength and conditioning classes, can help people with their nutrition and most of all, allow people to be pain-free through Chiropractic treatment and other therapy modalities.
While my Boot Camps and personal training will scale down during my 4 year return to school, I will not give it up entirely. I will be available to answer any question, do online training, and I intend to run at least 4 Boot Camps a weeks (Tues and Thursdays). I hope you will join me as I grow as a trainer!
Thanks for reading,
Alli Cain
After graduating, I went on to obtain a Sports Business Management diploma at Durham College. This landed me a `dream job`working at a Sports Agency that handled high-profile Olympic Athletes during the Vancouver Olympics..... Except it wasn`t MY dream job because I was stuck behind a desk for 9 hours a day! So, I quit, became a certified kinesiologist, moved home and followed my passion to become a trainer.
Over the past year and a bit my fitness and nutrition knowledge has grown and grown. There is NOTHING I would rather wake up at 5am for than to meet a group of people dedicated to bettering their health through fitness. My nutrition knowledge has been my latest obsession, as it was not until late in University that I realized that my commitment to training was only half the equation, and to become a better athlete, to obtain better health, and to get the full gains of my training session I needed to employ healthy eating habits to coincide with my healthy active lifestyle.
My current meal plan is as follows: (please note that this is not a diet and I have not consulted a nutritionist... it is what I have found that works for me to stay looking and feeling fit)
Meal 1: Egg Whites and 1 peice gluten free bread
Meal 2: Broccoli Slaw and Chicken
Meal 3: Broccoli Slaw and Tuna
Meal 4: Spinach, Strawberries, Almonds, Chicken, Balsalmic dressing
Meal 5: Egg Whites and Asparagus
I`m not perfect at following this diet, but I do my best. I notice a HUGE difference in the days when I `cheat `and the days when I am on track. That different in how I feel is enough motivation.
After a year of training, I am now returning to school to become a Doctor of Chiropractic. My dream is to have a clinic where I run functional strength and conditioning classes, can help people with their nutrition and most of all, allow people to be pain-free through Chiropractic treatment and other therapy modalities.
While my Boot Camps and personal training will scale down during my 4 year return to school, I will not give it up entirely. I will be available to answer any question, do online training, and I intend to run at least 4 Boot Camps a weeks (Tues and Thursdays). I hope you will join me as I grow as a trainer!
Thanks for reading,
Alli Cain
Friday, May 27, 2011
Don't "run" away from CardioAdvenutre!
The trial class of 'CardioAdventure' went great! Starting out as a group of six (with an age range from 15-50+), we began with a team acceleration run. Running in a straight line, the runner at the back sprinted to the front of the running line, and we continued this for approx 200m. After this, we got to our first checkpoint where we started with box jumps and tennis ball sprints for 45sec on for 2 rounds. Tennis ball sprints were a combination of speed and accuracy. I dropped the tennis balls and as soon as they hit the ground, the sprinters took off at full speed attempting to catch the tennis balls.
After a quick water break, we made our way to a basketball court. The group split into two, one group doing sprints in between the basketball poles, and the other doing two-foot hops over a painted line for 60sec. The goal of the bball pole sprints was to see how many times you could touch each pole within a minute. After a brief rest, the runners had to beat their previous score or else they owed me pushups :):) Sounds like fun!? It was! And it wasn't over yet!
At this point we had run about 1.5km, and were 25 minutes into our workout. We continued on at a good pace to the next checkpoint, a park on College Manor St. 10 Hill sprints and 60 sec planks on swings was the challenge at this point!
At this point we had run about 1.5km, and were 25 minutes into our workout. We continued on at a good pace to the next checkpoint, a park on College Manor St. 10 Hill sprints and 60 sec planks on swings was the challenge at this point!
Back to running, we had 1.5km to go to return to the Magna centre. Running at a brisk, but manageable pace we finished in 45 minutes with a total of 3.68km run (including all of the bodyweight strength training at the checkpoints). The final 15 minutes included flying burpees, pushups and jumping jacks.
The CardioAdventure is a great way to test out your running skills. Our farthest distance will be 5km total, will always stay as a group and I'm sure you will find somebody who is at your pace for running!
Running is a great way to experience the outdoors, lose weight, and meet new people. The bodyweight strength training checkpoints are a great intermission from the running, and allow you to strengthen and define the total body - which cardio alone cannot do.
The CardioAdventure is a great way to test out your running skills. Our farthest distance will be 5km total, will always stay as a group and I'm sure you will find somebody who is at your pace for running!
Running is a great way to experience the outdoors, lose weight, and meet new people. The bodyweight strength training checkpoints are a great intermission from the running, and allow you to strengthen and define the total body - which cardio alone cannot do.
I invite you out to another free trial session. Just email me at allison@acaintraining.com to set it up!
Keep Moving!
Alli
Monday, May 23, 2011
Training Pro Lacrosse player and Team Canada member, Ryan McClelland.
Professional Lacrosse (NLL - indoor box) is such an interesting and exciting league. Exciting, because it is fast paced, high-energy and features amazing athletes performing one of the most strenuous sports. Interesting, because these dedicated athletes have regular Mon-Fri jobs and then spend their weekends playing the sport they love all over North America.
I believe that of all professional leagues, lacrosse players are athletes in the purest form as they are playing for the love of the sport. They work their careers, family and personal lives around their commitment to their sport. Ryan McClelland is one of these athletes. As a rookie for the Philadelphia Wings, and an entry-level Management Consultant at Carpedia International, Ryan is on the road literally 7 days a week during season. Flying on Sunday to work in Connecticut from Mon-Fri, then taking the train to Philly for Friday practises and Saturday games, then back to Connecticut on Sunday to begin the work week again. The hectic schedule makes it difficult to fit in anything else during the week, especially any type of strength and conditioning.
I believe that of all professional leagues, lacrosse players are athletes in the purest form as they are playing for the love of the sport. They work their careers, family and personal lives around their commitment to their sport. Ryan McClelland is one of these athletes. As a rookie for the Philadelphia Wings, and an entry-level Management Consultant at Carpedia International, Ryan is on the road literally 7 days a week during season. Flying on Sunday to work in Connecticut from Mon-Fri, then taking the train to Philly for Friday practises and Saturday games, then back to Connecticut on Sunday to begin the work week again. The hectic schedule makes it difficult to fit in anything else during the week, especially any type of strength and conditioning.
Finally, once season ends Ryan is able to get training! Having spent the last 5 years playing lacrosse year-round (at the collegiate level for Colgate University, and for different summer leagues including Team Canada, winning the silver at the World Championships in Summer 2010), he has never seriously trained beyond the sport but this summer things are different!
Ryan has been using the gym at his hotels (and coming to see me when he is actually in town) to get in some foundational training, and is about to move into a program based upon hypertrophy. We have been focusing on building size, strength, power, speed, endurance and agility (a tall order but lacrosse players must be able to give and take hits, while manoeuvering a ball and a stick).
Basic of his current program include :
Agility Ladder
Medball throws
Hurdle Jumps
Cleans
Snatches
Snatches
Front Squats
Walking Lunges
Interval training (conditioning)
Walking Lunges
Interval training (conditioning)
*this is especially important for box lacrosse due to the intermittent nature of their shifts. Players must sprint at full speed on and off the field in order to substitute offense and defense, as well as move quickly within the field of play.
Core exercises
Long runs 1x/week (30 mins).
This is just a brief overview of his program, and is not all performed in one training session. We begin all of his sessions with a warmup, do a significant amount of work with the foamroller (decrease muscle tension and increase flexibility). Ryan performs his strenght training program, and finishes with conditioning. Currently, he is working out 4x a week, using his "off" or recovery days to focus on Lacrosse specific training, or going for a long run. His summer league will be beginning shortly, and his program will be adjusted according to his game/practise schedule.
Learn more about Ryan here! http://www.wingslax.com/team/player/player/
Thursday, March 10, 2011
New Beginnings!
On March 1st, I got the news I have been waiting over a year for - I have been accepted into the Canadian Memorial Chiropractic College (CMCC!). I discovered Chiropractic in Oct. 2009 after a car accident/basketball injury and after research, informational interviews with Chiropractors, PT's and MD's decided to pursue this. It feels pretty surreal - mostly because the acceptance letter said "Congratulations, you have been accepted... now pay $11,000 for first semester." AY KARUMBA!.
The past two weeks have been quite the adjustment - with moving personal training studio's and trying to maintain my client base while thinking about payment for school I really am at a crossroads. I LOVE training, and I love everyone I work with - I was really hoping to continue to train throughout chiropractic college because it is something I could fit into my schedule and I could share the cool, new things I would be learning with my clients. However, it comes down to doing what is best for my future and right now, I need to save as much as I can in order to set myself up for future success.
Ryan is home this weekend! We are thinking about hosting a Lacrosse dryland training clinic on Saturday morning. I believe that many young athletes, and even teenage athletes do not understand the important of strength and conditioning for their sport. I certainly didn't do any type of training outside of basketball practise and the camps I attended in the summer. It is IMPERATIVE to strength train, to work on conditioning, endurance and flexibility if you want to take your sport skill to the next level. I hope to work with as many young athletes to inspire and assist them in this.
That's it.
The past two weeks have been quite the adjustment - with moving personal training studio's and trying to maintain my client base while thinking about payment for school I really am at a crossroads. I LOVE training, and I love everyone I work with - I was really hoping to continue to train throughout chiropractic college because it is something I could fit into my schedule and I could share the cool, new things I would be learning with my clients. However, it comes down to doing what is best for my future and right now, I need to save as much as I can in order to set myself up for future success.
Ryan is home this weekend! We are thinking about hosting a Lacrosse dryland training clinic on Saturday morning. I believe that many young athletes, and even teenage athletes do not understand the important of strength and conditioning for their sport. I certainly didn't do any type of training outside of basketball practise and the camps I attended in the summer. It is IMPERATIVE to strength train, to work on conditioning, endurance and flexibility if you want to take your sport skill to the next level. I hope to work with as many young athletes to inspire and assist them in this.
That's it.
Tuesday, February 22, 2011
A day in the life
I have been operating ACAINtraining for almost a full year now, and still haven't settled into a routine. As a personal trainer/business ownder/athlete I find myself working sporadic hours, and putting on many different hats throughout the day.
Today, for example:
Up at 5am - ate my egg whites & salba, off to teach Boot Camp at 6:15am and train privately afterwards. During my non-training time, I attended a Hot Yoga Class, did 20 minutes of cardio and some light strength training after a strenuous 23km run and an upper body workout on Sunday, as well as a few hill sprints yesterday with Jenn (jennifercatt.blogspot.com -follow her along her 21-day detox!)
Now, I am making some food (turkey muffins with spinach), working on my website, marketing tactics, getting ready for upcoming speaking engagements and off to coach basketball at SAC, then teach my nighttime boot camp which ends at 8:30. Today is an early day as I do not have any clients afterwards, so I will be home around 9pm :)
I am hoping in the future to provide more Boot Camp classes throughout the day, as well as gain some interest in a new type of workout I have invented called "Bootoga!"
There is a free class this Saturday, Feb. 26th at 10:30am at FitCity. Please email me if you are interested in attending.
=) Keep moving!
Today, for example:
Up at 5am - ate my egg whites & salba, off to teach Boot Camp at 6:15am and train privately afterwards. During my non-training time, I attended a Hot Yoga Class, did 20 minutes of cardio and some light strength training after a strenuous 23km run and an upper body workout on Sunday, as well as a few hill sprints yesterday with Jenn (jennifercatt.blogspot.com -follow her along her 21-day detox!)
Now, I am making some food (turkey muffins with spinach), working on my website, marketing tactics, getting ready for upcoming speaking engagements and off to coach basketball at SAC, then teach my nighttime boot camp which ends at 8:30. Today is an early day as I do not have any clients afterwards, so I will be home around 9pm :)
I am hoping in the future to provide more Boot Camp classes throughout the day, as well as gain some interest in a new type of workout I have invented called "Bootoga!"
There is a free class this Saturday, Feb. 26th at 10:30am at FitCity. Please email me if you are interested in attending.
=) Keep moving!
Wednesday, February 2, 2011
Carolyn's 21-Day Challenge Reflection
At the beginning of January I put a call out for women who would make no excuses and wanted results. I was happy to take on 6 woman who took on the challenge of participating in physical activity everyday (cardio, light strength training,stretching, 2 group sessions a week and 1 private session a week) a nutrition plan and eliminating 3 food items that sabotaged their diet. I was impressed by Carolyn and her dedication to this 21-day program. Carolyn, already quite healthy and fit, lost approx. 4 lbs, 4 inches and dropped 2% body fat. Most importantly, she has now implemented healthy changes into her nutrition plan and has taken her fitness regiment to a whole other level! Congrats Carolyn!Below is Carolyn's story from the 21 Day Challenge:
I participated in Alli's 21-Day Challenge because I was hoping to lose the few extra pounds I had put on over Christmas.
I didn't know what I was in for because I had never worked with a trainer before. Alli was incredibly motivating and knowledgeable. I had nine workout sessions with Alli and I never once repeated an exercise. I couldn't believe that she could come up with so many different and effective exercises. She was also very adept at modifying the exercises in group sessions to accommodate those of us with different physical limitations.
With my regular fitness routine I thought that I was working pretty hard but Alli proved me wrong! When she showed me a new exercise I would usually groan, roll my eyes and say that I couldn't do it. Alli assured me I could do it and she encouraged me to do my best and even work harder than I thought I could. I really was surprised at how much further I could push my body. I was quite proud of myself because I am no spring chicken!
At the end of the first week I started to notice small positive changes in my body shape but the number on my scale did not change. I mentioned this to Alli and she asked me about my nutrition habits. I thought I was eating pretty well but I think my portion sizes may have been too large. Alli gave me her nutrition plan and I lost 4 pounds in that week. Five small meals a day meant that I was never hungry. I discovered some new foods: egg whites and oatmeal, flavoured cans of tuna, fat-free yogurt and grilled Tilapia. When I craved something sweet I had a small handful of grapes. These are not part of the nutrition plan but they helped me with the sweet cravings. I loved exchanging healthy recipes with Alli and she offered great suggestions to make some of the meals a little more flavourful with spices or fat-free yogurt. Sticking to the exercise program and the nutrition plan was tough but I knew it was only for 21 days and I did my best to stay on track. In the end I lost pounds, inches and lowered my body fat percentage.
Alli asked me what I learned during this challenge. Well, I learned to love egg whites and spinach! I also learned that if you do the work you will see the results. Alli gave me the tools I needed to see those results. I discovered you need to be honest with yourself about how hard you are working out and how well you are really eating.
I am going to continue to follow Alli's nutrition plan and I will try to do something active every day. I am also looking forward to working with Alli again in the future.
Thanks so much Alli for inspiring me to achieve such amazing results. You're the best!
Carolyn K.
Thanks Carolyn!
Alli Cain, B.A.Kin, C.K.
Personal Trainer
www.ACAINtraining.com
905-806-7198
I participated in Alli's 21-Day Challenge because I was hoping to lose the few extra pounds I had put on over Christmas.
I didn't know what I was in for because I had never worked with a trainer before. Alli was incredibly motivating and knowledgeable. I had nine workout sessions with Alli and I never once repeated an exercise. I couldn't believe that she could come up with so many different and effective exercises. She was also very adept at modifying the exercises in group sessions to accommodate those of us with different physical limitations.
With my regular fitness routine I thought that I was working pretty hard but Alli proved me wrong! When she showed me a new exercise I would usually groan, roll my eyes and say that I couldn't do it. Alli assured me I could do it and she encouraged me to do my best and even work harder than I thought I could. I really was surprised at how much further I could push my body. I was quite proud of myself because I am no spring chicken!
At the end of the first week I started to notice small positive changes in my body shape but the number on my scale did not change. I mentioned this to Alli and she asked me about my nutrition habits. I thought I was eating pretty well but I think my portion sizes may have been too large. Alli gave me her nutrition plan and I lost 4 pounds in that week. Five small meals a day meant that I was never hungry. I discovered some new foods: egg whites and oatmeal, flavoured cans of tuna, fat-free yogurt and grilled Tilapia. When I craved something sweet I had a small handful of grapes. These are not part of the nutrition plan but they helped me with the sweet cravings. I loved exchanging healthy recipes with Alli and she offered great suggestions to make some of the meals a little more flavourful with spices or fat-free yogurt. Sticking to the exercise program and the nutrition plan was tough but I knew it was only for 21 days and I did my best to stay on track. In the end I lost pounds, inches and lowered my body fat percentage.
Alli asked me what I learned during this challenge. Well, I learned to love egg whites and spinach! I also learned that if you do the work you will see the results. Alli gave me the tools I needed to see those results. I discovered you need to be honest with yourself about how hard you are working out and how well you are really eating.
I am going to continue to follow Alli's nutrition plan and I will try to do something active every day. I am also looking forward to working with Alli again in the future.
Thanks so much Alli for inspiring me to achieve such amazing results. You're the best!
Carolyn K.
Thanks Carolyn!
Alli Cain, B.A.Kin, C.K.
Personal Trainer
www.ACAINtraining.com
905-806-7198
Wednesday, January 19, 2011
My Clients
I am SO lucky to train such amazing athletes, friends, clients etc. I recently asked some of my oustanding clients (busy moms, successful business execs, marathoners, athletes, yoga instructors...) some questions about what motivates them. Hopefully seeing how they include fitness into their lifestyle will inspire the same in some of you :) Here is Monika Torre, my first client at FitCity who is with me 4X a week at 6am before she heads to her job in TO where she is extremely successful. Along with being a Manager at Ford, Monika owns rental properties, owns a cottage, fits in skiing with her two kids and hosting exciting parties for her many friends and charities. Monika is such a pleasure to see at 6am every morning - especially her nails ;) Monika, you are such a great client and friend!
Name: Monika Torre
age: 47
Commercial Sales Manager - Ford
Top 3 Exercises? Weights, walking, roller-blading...
How long have you been exercising ? Off and on for years!
What motivates you to stay fit and active? I just feel better overall….more energetic, better able to handle stress, stronger..look & feel great!
How do you fit exercise into your schedule? I go early & first thing in the morning, get it done & out of the way! It invigorates & energizes me for the day!
Describe a typical day for you? Into the gym at about 6 am, home for breakfast & shower, at work by 9am til 5pm…dinner at home with the family or out with friends or putter around the house with household chores or watch TV or read, usually in bed by 10pm. In summertime, I would likely be outdoors after dinner, going for a walk, roller-blading or golfing…
What would you say to somebody to encourage them to begin a fitness program? When you don't feel like dragging your butt into the gym, stay focused on the goal & think about how good you're going to feel afterwards!
Final Comments: Alli, you area an amazing trainer, a wonderful inspiration…you keep me focused with your positive, perky & energetic attitude & is great to look forward to every day! Thank you!
Sincerely, Monika
Alli Cain, B.A.Kin, C.K.
Personal Trainer
www.ACAINtraining.com
905-806-7198
Tuesday, January 4, 2011
FW: IMG00430-20110103-0657.jpg
Alli Cain, B.A.Kin, C.K.
Personal Trainer
www.ACAINtraining.com
905-806-7198
> Subject: IMG00430-20110103-0657.jpg
> To: alli_cain@hotmail.com
> From: alli_cain@hotmail.com
> Date: Tue, 4 Jan 2011 18:20:56 +0000
>
>
> Sent on the TELUS Mobility network with BlackBerry
My Weekend
What a weekend! Started off with a great NYE! My friend Katie and I went to St. Catharines to watch the hockey game, and to attend a house party. I made sure to squeeze in an hour of cardio during the day! Although I am competing, and always make sure to eat healthy, I did indulge on Friday Night with Vodka and Water. Kept hydrated and only ~65 calories per shot, so I felt pretty good the next day!
On Saturday, my Dad picked me up to fly to Baltimore ot catch a Ravens game. I WAS SO EXCITED. He decided to challenge me to see if I could stick to me "eat-clean" diet the entire trip. OBVIOUSLY DAD! I didn't even think about going crazy, it is January 1st, 60% of the people who made resolutions the night before have already failed..... NOT ME!
First things first when I'm travelling...... I always come prepared. Homemade trail mix, protein powder, my shaker and a protein bar (just in case - usually pretty high in sugar).
This way, if I know it is a while before I can get a meal, I will at least have a little something and combat binging and salivating all over a big plate of nachos with extra cheese or some showing the street meat a little too much love.
Second, I steal........... from the all you can eat buffet! Usually they will have some kind of fruit, or in my case they had hard boiled eggs. I just took a few with me to have....... and to potentially throw at the team the Ravens were opposing.
Third - I take a look around and do not settle for eating crap. At the airport on the way home, I was hungry for breakfast and it looked like a fruit and yogurt parfait from McDonald's was going to have to do (not on my diet). I decided to wander around and behold the picture below - I found hard-boiled eggs!
You CAN eat and workout while travelling too! Check out my "living room workout" routine which you can do anywhere. For me, travelling doesn't mean completing undoing all of the hard work I have done over the previous months, it is just a more challenging way to stick to my goals.
Turn your resolution into a lifestyle!
Alli Cain, B.A.Kin, C.K.
Personal Trainer
www.ACAINtraining.com
905-806-7198
On Saturday, my Dad picked me up to fly to Baltimore ot catch a Ravens game. I WAS SO EXCITED. He decided to challenge me to see if I could stick to me "eat-clean" diet the entire trip. OBVIOUSLY DAD! I didn't even think about going crazy, it is January 1st, 60% of the people who made resolutions the night before have already failed..... NOT ME!
First things first when I'm travelling...... I always come prepared. Homemade trail mix, protein powder, my shaker and a protein bar (just in case - usually pretty high in sugar).
This way, if I know it is a while before I can get a meal, I will at least have a little something and combat binging and salivating all over a big plate of nachos with extra cheese or some showing the street meat a little too much love.
Second, I steal........... from the all you can eat buffet! Usually they will have some kind of fruit, or in my case they had hard boiled eggs. I just took a few with me to have....... and to potentially throw at the team the Ravens were opposing.
Third - I take a look around and do not settle for eating crap. At the airport on the way home, I was hungry for breakfast and it looked like a fruit and yogurt parfait from McDonald's was going to have to do (not on my diet). I decided to wander around and behold the picture below - I found hard-boiled eggs!
You CAN eat and workout while travelling too! Check out my "living room workout" routine which you can do anywhere. For me, travelling doesn't mean completing undoing all of the hard work I have done over the previous months, it is just a more challenging way to stick to my goals.
Turn your resolution into a lifestyle!
Alli Cain, B.A.Kin, C.K.
Personal Trainer
www.ACAINtraining.com
905-806-7198
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