Core Training Video

Had an awesome time working with the Running Room 10K clinic tonight. We touched on the importance of core strength training & running, which I have summarized in this video. Hope it helps! We also sampled some Vi-Shape Shakes! Email me if you have any further questions.

www.allicain.myvi.net

"Clinical Protocol for Cryotherapy" or "How to ice your injury"

Applying ice is an extremely common and effective way to treat a variety of injuries.
Inflammation? Apply Ice! Something hurts? Ice it!  Vodka-Cran? Add some ice! ... wait no.....
 
Anyways, with the application of ice being such a common suggestion to help alleviate pain, here is the best method for use.

10 minutes on/10 minutes off/10 minutes on
 

• Icing provides a local anaesthetic, and will control inflammation (blood going to a joint). It will reduce edema, local blood flow, decrease muscle spasticity and decrease recovery time. Inflammation is typically a good response to injury, but the body is unable to control it and it can lead to the production of scar tissue.
• Blood vessels expand maximally every 7-13 minutes during the application of ice, and as the tissues reach 15 degrees C, the blood vessels begin to dilate (iciing is meant to constrict the vessels) as a protective mechanism. If the ice is applied for too long, the body will send blood because it thinks the tissues is dying.
• Therefore, apply ice for 10 minutes max to avoid this possible negative indication, and then remove it for 10 minutes
• The recovery period of 10 minutes will allow a lower starting point of tissue temperature for the second application and therefore provide even more benefit

 
Remember, when you apply ice it should be AFTER activity, not before, and not during. Icing will depress nerve conduction and lead to delayed response times, increased stiffness and less than optimal performance.
 
 
Fitness Tip: How long can you plank for? The current world record is 33 minutes and 40 seconds!
Nutrition Tip:  What did you eat for breakfast this morning? On a scale of 1-nutritious, was it a good meal?
Song: Turn me on - Nicki Minaj ft. D. Guetta
(listen for the chorus, "I just want you to be my doctor, we gon' get it crackin' chiropractor!)
 
source: Dr. R. Geurriro lecture notes, Sept 26. 2011 CMCC, Toronto, ON.
source: wikipedia.com/planking
 
Alli Cain, B.A.Kin, C.K.
Personal Trainer
www.ACAINtraining.com
905-806-7198

"Excellence is a Habit"

Mr. Tabata and I have a love-hate relationship.....

Is Four Minutes of Exercise sufficient for fat burning?

Tabata Training was developed by Izumi Tabata at the National Institute of Fitness and Sports in Tokyo, Japan. Tabata training consists of 20 seconds of high intensity exercise, followed by 10 seconds of rest, repeated 8 times.

A 6-week study comparing VO2 max levels (the highest amount of oxygen a person can consume during exercise - denoting cardiovascular efficiency) and anaerobic capacity (the first system the body uses to generate energy for work - think of sprinters as using anaerobic system while marathon runners using their aerobic system) between moderate intensity exercise and intense intermittent exercise (tabata training) was conducted. The study discovered that the moderate intensity group increased VO2 max levels 10% but the training had no effect on anaerobic capacity. However, the intense exercise grouped improved VO2 max levels 14% and had a 28% improvement in anaerobic capacity. It is important to know that each group exercises 5X a week. For the tabata training group, this means 20 minutes in a week of exercise to see such vast improvement.

Tabata training can be performed with any exercise but I find it best to incorporate whole-body movements. A sample program could be:

20 sec speed squats
10 sec rest
20 sec thrusters
10 sec rest
20 sec box jumps
10 sec rest
20 sec high knees
10 sec rest
20 sec speed squats
10 sec rest
20 sec thrusters
10 sec rest
20 sec box jumps
10 sec rest
20 sec high knees

The goal being to go all-out for the 20 seconds of work. As fast, as hard and as many reps as you can! This workout will leave you breathing and sweating for an extended period of time after the workout...... fat burn!

Exercise tip: try this at home with an exercise that requires no equipment! Pushups, High Knees, Jumping Jacks, Wall Acceleration Runs...
Nutrition tip: Have you checked out www.allicain.myvi.net yet? Great, tasty products that can help you work towards your fitness goal.
Song: Florence and The Machine "Shake it Out" (Benny Benassi Remix)

source: http://www.squidoo.com/tabatatraining

Living Room Workout. Part 1

RE: February Boot Camp and Body by Vi Challenge

 

Hey Everyone,

                                      Info for February Boot Camp and Body by Vi Challenge!

Based on feedback, I have decided to make a modification to Boot Camp. Boot Camps will now run for 6 weeks! We will be able to make more progress over this extended period of time, set measurable goals and track them. For those of you signing up for the 6 weeks, you will have the option to weigh in at the beginning, middle and end - much like we did for the Holiday No Gain Campaign. This will keep us motivated, and contribute towards your success in fitness goals. There will be a short hiatus between the end of Jan. Boot Camp and Feb. due to some fitness seminars (I'm meeting with former NHLer Gary Roberts!) but I will be offering some free classes on weekends, so stay tuned.
 

February Boot Camp - Starts Tuesday February 14th and goes until Thursday March 22nd!

10 spots available for the 6am class, and 8 spots available for the 6pm class, please confirm registration with me in person, or by responding to this email by February 10th.

 

I recognize that this change will not suit everyone, so I hope to accomodate you by offering the following options for February:

6 week Boot Camp - $149

8 class pass (used anytime over the 6 weeks) - $99*

4 class pass (used anytime of the 6 weeks) - $55

1 class pass (used anytime over the 6 weeks) - $15

 

*For those of your who received Free Boot Camp for the Holiday No Gain - you get the 8 class pass for free.
 
As an aside, I recently began a journey with my Dad called the "90 Day Challenge" with Body by Vi. I would love for others to join us!   A free spin class  & shake sampling info session will be held on Sunday, February 5th at 11am.  More info on the challenge can be found on my blog www.acaintraining.blogspot.com, or alternatively on the product website at www.allicain.myvi.net. Any orders before Feb. 14th will receive a $10 voucher for boot camp/personal training, which can be used in conjuction with any other vouchers you have.
 
Thank you!
 
Alli Cain, B.A.Kin, C.K.
Personal Trainer
www.ACAINtraining.com
905-806-7198

Updated: My personal challenge....

I was hoping to have 3 people join this challenge with me- I wish to work with them in every aspect to ensure their success and 3 is a good number based on my busy school schedule.... so far, we have 2! Check back and follow our progress towards half marathons, pounds lost, and fitness and health gained. I am excited....

 

I love fitness, clearly. I never struggle to get to the gym, or to give up relaxation to do something active. Fitness is so important to me that it is a natural part of my everyday. When I started chiropractic college, due to the long hours of school, and many more hours of studying, I had to make some sacrifices in order to keep my fitness level up - but that's fine!
 
However, one thing that doesn't come as easily, is my nutrition.. From my undergrad, years of training for basketball and cross country, experience as a trainer and now being on the pursuit of my doctorate of chiropractic, I definitely have a fair understanding of what to eat, when to eat, how to eat..... except time and money has now gotten in my way of eating well. Time being that I wasn't spending the time to shop or to prepare proper meals because I was busy doing other things. Money, because I didn't want to waste money at school on the expensive cafeteria items and instead would grab something less expensive. I noticed that I "didn't feel as good." There wasn't a huge increase in the scale or anything, but my energy levels sucked, I started slugging back 3 coffees a day, and things that have been absent from my diet for years started creeping back in.......Enter: Dr. Danielle Marr, chiropractor who introduced me to something new I have since added to my diet since early December.... losing 4lbs, many inches and best of all feeling good in the process. Read what inspired me below:
 
Dr. Danielle Marr:

After years of being a competitive athlete, an undergrad in Kinesiology , and 4 years studying at Canadian Memorial Chiropractic College, it's fair to say I have plenty of experience and education on proper nutrition.  I know what I should eat, what I shouldn't, and what my body needs…but man do I ever have a sweet tooth…

Also, as a runner, I know what I should and shouldn't be eating for optimal performance, but can anyone who has ever gone for a run over 60 minutes honestly say that after a long run they have never thought "I really deserve this bowl of ice cream, I earned it" or "I can eat whatever want and it doesn't matter" – something that usually cancels out any calories you had just burned.

People who know me well would also agree that in the past I've been known to say "I don't feel very well" (blame it on the sweet tooth?). I'm not sick, there is nothing wrong with me, I just never felt "well".

The matter of the fact is, diet compared to exercise is an equally (if not more) important factor in determining your body composition. So after my last marathon I decided that's where my focus was going to be. How many people can't lose that last 10lbs? It's probably diet. Or that last layer of "fat" over the abs (we all have that…right?)? My problem, and again, it's probably diet. Before my next physical challenge, my new "challenge" would be to change my diet, change my lifestyle, and be more conscious of what I am eating. Shouldn't I have already been doing this? Yes…but now I have a plan to get me started!

My goals? To lose 5lbs, that layer of fat on my stomach that nobody wants, and to starting FEELING GOOD (with the ultimate goal of feeling AMAZING).

2 things stopping me from reaching my goal : Lack of will power due to my mid afternoon sweet tooth craving and lack of balance in my diet (my diet consisted of mostly carbs). I know I need more protein, and I know I need more vitamins and minerals, so how do I change this? I don't have time to go out and buy all this extra food, take extra time to cook, and plan for meals (any healthy dieter knows it takes time, money, and planning to stick to a strict diet).

This brings us to how I was introduced to ViSalus. I was simply offered a shake. I had no idea what it was but I love food and I eat anything, and since it tasted like a vanilla milkshake, I started to ask more questions. WHAT IS THIS STUFF?? I tried a few of their products (the shakes, protein cookies, energy drinks) and they all tasted great but didn't use them consistently…until I was really ready to really test it out and take the challenge…I mean, it all tasted amazing, why not? What do I have to lose?

 

But what was I going to start with? The "Balance kit"?  Having a shake a day for breakfast? I could…but I already do that. I want to see change – I'm going to start with the Shape kit…to slim down a little, and help tone up. How will it help me tone up?

"The Tri-Sorb protein blend is a unique blend of highly absorbable proteins. First we use non-GMO soy that has been processed to remove isoflavones that can impact estrogen. Why soy? It is a complete protein, easily digested, and adequate consumption can help the body reduce cholesterol and c-reactive protein. Studies show that soy can build lean muscle as good, and in some studies better than whey proteins.
 
We then use a whey concentrate, and the newest technology in whey hydrolysate. This is the most concentrated and 'clean' protein on the market today, and is very expensive. The key reason is it builds lean muscle. The FDA allows it to be called a 'fat loss accelerant' as a result, the only protein that can use that claim. Our proteins have been specially processed to remove fat, lactose, and carbs.
 
We add in the Aminogen, a patented and clinically tested amino acid to aide protein absorption. Many body builders buy this product in nutrition stores to aid their body. We include it.
 
The key is that not all proteins are created equal. If you read the nutritional labels, some will use gelatin to 'spike' the grams of protein. Gelatin is great for skin and hair, but not so good at building muscle. Some use milk powder or milk protein. Great for bone health, but not so good at building lean muscle. Some use whey, which is ok, but only about 75-80% absorbed. So with ours, it's quality, not quantity…and we absorb more because of our blend."

 

Here is my second problem - my sweet tooth. The protein cookies – 9g of protein, fibre, and 2.5 servings of fruit and vegetables. Tastes like a chocolate chip cookie with rice crispies in it - and I mean quality chocolate… Mid afternoon sweet tooth craving solved!

Now this is important to know about me: I love food. I love to eat – which is partially the reason why I could never lose that last 5-8lbs. My thoughts were, "Am I going to be hungry? I don't want to drink my calories I want to eat them…..Whatever, I'll try anyway".  The first few days I may have felt a little bit hungry, but with any change in diet, your body takes a few days to get used to it. By day 3 I started to feel fuller for longer periods of time…I"m feeling pretty good…

At this point – all we have focused on is weight…and yes, personally, I noticed a drop in 5 lbs the first week, another 3 the 2^nd, and  3 more the 3^rd … I also noticed my muscles toning up. I immediately felt less bloated and more "compact" for lack of a better word . But I have yet to say how amazing I felt from day 2!!! Since starting my challenge, my energy has been through the roof, my stomach doesn't hurt any more, I'm not nauseas, and not only do I feel well but I feel fantastic!! Yes I have learned about all this in school…but to actually feel it is incredible. (side note: for those of you reading this who may have heard me complain 2 nights ago about my stomach– I caved and had chips (I'm not sure why because I didn't even want  them) I never realized how awful my body felt putting that crap inside me, is this seriously the reason why I felt awful ALL THE TIME???? Ummmm ya, most likely…)

Alright, so NO, of course it's not viable to have 2 shakes a day for the rest of your life  - but once you get to the weight you desire , you have reached a point that you have now have adapted to choosing healthier snack options and practiced some disciplined portion control.  Now take what you have been practicing and apply it to a regular diet. You're obviously not going to get to the weight you want to be at then go kill it with a large pizza fast food, so replace that shake with a healthy chicken salad or stir fry. If you are smart enough to try the challenge, I'm sure you are smart enough to figure it out…don't worry, you will learn. After your 90 day challenge, eating healthy has no become a habit.

I've been told by some people "I don't believe in fad diets" – I'm sorry, I don't think adding protein an nutrients to my food is a fad. What's wrong with adding protein and vitamins to a shake I was already going to have, only with less than half the nutritional value? My breakfast smoothie of fruit, yogurt and juice sounds healthy right? It is all carbs/sugar after all, so of course it's going to taste good – but without any protein, I'm going to be hungry by 10am, especially after that insulin spike. I really hope that ensuring I am getting enough proteins and vitamins in my diet isn't a fad…

For anyone reading this who may have questions about the 90 Day challenge, you know how to contact me, I would be more than happy to hear from you. This Challenge is not only for those looking to lose 10, 20, 30, 50 lbs…It's a great challenge for those looking for balance in their diet, those with a sweet tooth looking to control cravings, those looking for an energy boost or to improve their performance in sport, or those who don't have time to prepare healthy meals when they are on the go 24-7.

Because I have tackled the challenge of making a habit of my healthy diet, I am up for my next physical challenge. I am training for an Ironman 70.3 (next blog?) where I will absolutely be using their "Core Kit" (recommended for athletes). Athletes know that for top performance, stating that proper nutrition is important is an understatement. Having already incorporating the Core Kit into my training, I can attest to that.

 

So that being said, I have experimented with this product over the holidays, and will be continuing with this challenge. My goal? For my lifestyle, I'd like to maintain my weight and continue to train for some races this summer. Oh, and for vanity, I'd like to see my abs:) My Dad will also be joining me on this challenge, his goal being to lose 15-25 lbs before his 10K race in May. Totally doable! Check back to see our progress :)

 
Alli Cain, B.A.Kin, C.K.
Personal Trainer
www.ACAINtraining.com
905-806-7198

Brides of Boot Camp (part 2)

Name: Deb Von Sychowski
 
Job: Co-Founder and Creative Director of Patch Design (http://www.patchdesign.ca)
 
Wedding Date: October 25th, 2011
 
Why did you decide to add Boot Camp as part of your fitness routine to prepare for the Big Day?

I am at heart, not a lover of exercise. I might be good with the food I eat, but I'm not great at sticking to a workout routine. With our wedding coming up, I decided 'wedding day pictures' was the right motivation to stick to a plan. I found Alli on Groupon and thought, what do I have to lose? I can do ten bootcamp sessions and maybe, it'll be the right kick in the pants. Turns out, it was!!
 
How far in advance of the wedding did you begin to prepare?

I started working out 8 months before the wedding. It was the middle of winter and I wanted to work towards being in shape by the time spring/summer came around and I'd no doubt be part of wedding BBQs, Bachelorettes, Showers - all those fun events leading up to the wedding. I wanted to feel good before the events came up, not stress a few weeks before the events came up. 
 
What motivates you to live a healthy active lifestyle besides your upcoming wedding? 

After having worked out hard for the wedding, it was easy to slip up a bit and coast off the increased metabolism. All the chocolate and popcorn I'd deprived myself of was suddenly back in my life! But the good thing was that I COULD add those things back in moderation because I was still working out and maintaining a healthy balance. Seeing the results - 12 inches and 10 pounds lost - was the motivation I hung on to!

How do you fit exercise into your schedule? 

I'm a bit of a workaholic! Having your own business takes a lot of dedicated hours, so I like to workout at the only time of day emails won't get to me - 6AM! If I leave it to the end of the day, something always comes up, so it's easier if I schedule it and start the day right. It might be hard some days to get out of a warm, cozy bed (and a still asleep husband), but by the time that hour of bootcamp is done, I feel accomplished and never feel regret!

Describe a typical day for you (with fitness)? 

Most of my days are long ones - I'd say work from 7:30AM-6PM and then usually a few hours after dinner too. In between I'm conscious to walk Griffin (our golden doodle) 3x a day (good break for me, good break for him) and on days that I don't have bootcamp, I try to add in a jog, a spin class or a BowFlex session at home. My goal is 2-4 workouts a week.
 
What obstacles do you overcome to stick to a regular fitness routine?

Sleep is one. If I don't get to bed before 11, it's hard for me to wake up for a workout. And if I don't workout first thing, then I likely don't end up working out. Snowball effect!
 
What changes have you noticed since beginning boot camp?
I noticed that I was generally happier. I felt more comfortable in my clothes - it's like having a free shopping spree because all kinds of clothes you already own suddenly fit (really well!). I felt stronger and more confident - people noticed a difference and that was a nice boost! And above all, I finally found a workout I actually enjoyed and could keep doing. It's important to find an exercise program that suits you. It makes showing up and sticking to it much easier!

What would you say to somebody to encourage them to begin a fitness program? 

Don't think about it - just start! It's easy to find excuses or reasons to delay the workout. You just have to show up and know that for 60 minutes you are committed to yourself! You won't ever regret it!

Final Comments: 
Being part of Alli's bootcamp is as much about working hard as it is about finding my groove. I've discovered that coming to workout with a group of like-minded ladies is very motivating! You're all struggling through together, working hard together - being supportive to one another's upcoming weddings! Even though Chris and I celebrated an awesome wedding this past October, I feel a sense of loyalty to continue working out with my group because there are still a few ladies getting married this coming year. They were there with me, I wanna be there with them! But don't worry Alli - even when we're all married - we'll be back because we wanna be sexy moms too! :)

Thanks Deb - you are too cute and your wedding pictures and dress were gorgeous!

My personal challenge....

I love fitness, clearly. I never struggle to get to the gym, or to give up relaxation to do something active. Fitness is so important to me that it is a natural part of my everyday. When I started chiropractic college, due to the long hours of school, and many more hours of studying, I had to make some sacrifices in order to keep my fitness level up - but that's fine!
 
However, one thing that doesn't come as easily, is my nutrition.. From my undergrad, years of training for basketball and cross country, experience as a trainer and now being on the pursuit of my doctorate of chiropractic, I definitely have a fair understanding of what to eat, when to eat, how to eat..... except time and money has now gotten in my way of eating well. Time being that I wasn't spending the time to shop or to prepare proper meals because I was busy doing other things. Money, because I didn't want to waste money at school on the expensive cafeteria items and instead would grab something less expensive. I noticed that I "didn't feel as good." There wasn't a huge increase in the scale or anything, but my energy levels sucked, I started slugging back 3 coffees a day, and things that have been absent from my diet for years started creeping back in.......Enter: Dr. Danielle Marr, chiropractor who introduced me to something new I have since added to my diet since early December.... losing 4lbs, many inches and best of all feeling good in the process. Read what inspired me below:
 
Dr. Danielle Marr:

After years of being a competitive athlete, an undergrad in Kinesiology , and 4 years studying at Canadian Memorial Chiropractic College, it's fair to say I have plenty of experience and education on proper nutrition.  I know what I should eat, what I shouldn't, and what my body needs…but man do I ever have a sweet tooth…

Also, as a runner, I know what I should and shouldn't be eating for optimal performance, but can anyone who has ever gone for a run over 60 minutes honestly say that after a long run they have never thought "I really deserve this bowl of ice cream, I earned it" or "I can eat whatever want and it doesn't matter" – something that usually cancels out any calories you had just burned.

People who know me well would also agree that in the past I've been known to say "I don't feel very well" (blame it on the sweet tooth?). I'm not sick, there is nothing wrong with me, I just never felt "well".

The matter of the fact is, diet compared to exercise is an equally (if not more) important factor in determining your body composition. So after my last marathon I decided that's where my focus was going to be. How many people can't lose that last 10lbs? It's probably diet. Or that last layer of "fat" over the abs (we all have that…right?)? My problem, and again, it's probably diet. Before my next physical challenge, my new "challenge" would be to change my diet, change my lifestyle, and be more conscious of what I am eating. Shouldn't I have already been doing this? Yes…but now I have a plan to get me started!

My goals? To lose 5lbs, that layer of fat on my stomach that nobody wants, and to starting FEELING GOOD (with the ultimate goal of feeling AMAZING).

2 things stopping me from reaching my goal : Lack of will power due to my mid afternoon sweet tooth craving and lack of balance in my diet (my diet consisted of mostly carbs). I know I need more protein, and I know I need more vitamins and minerals, so how do I change this? I don't have time to go out and buy all this extra food, take extra time to cook, and plan for meals (any healthy dieter knows it takes time, money, and planning to stick to a strict diet).

This brings us to how I was introduced to ViSalus. I was simply offered a shake. I had no idea what it was but I love food and I eat anything, and since it tasted like a vanilla milkshake, I started to ask more questions. WHAT IS THIS STUFF?? I tried a few of their products (the shakes, protein cookies, energy drinks) and they all tasted great but didn't use them consistently…until I was really ready to really test it out and take the challenge…I mean, it all tasted amazing, why not? What do I have to lose?

 

But what was I going to start with? The "Balance kit"?  Having a shake a day for breakfast? I could…but I already do that. I want to see change – I'm going to start with the Shape kit…to slim down a little, and help tone up. How will it help me tone up?

"The Tri-Sorb protein blend is a unique blend of highly absorbable proteins. First we use non-GMO soy that has been processed to remove isoflavones that can impact estrogen. Why soy? It is a complete protein, easily digested, and adequate consumption can help the body reduce cholesterol and c-reactive protein. Studies show that soy can build lean muscle as good, and in some studies better than whey proteins.
 
We then use a whey concentrate, and the newest technology in whey hydrolysate. This is the most concentrated and 'clean' protein on the market today, and is very expensive. The key reason is it builds lean muscle. The FDA allows it to be called a 'fat loss accelerant' as a result, the only protein that can use that claim. Our proteins have been specially processed to remove fat, lactose, and carbs.
 
We add in the Aminogen, a patented and clinically tested amino acid to aide protein absorption. Many body builders buy this product in nutrition stores to aid their body. We include it.
 
The key is that not all proteins are created equal. If you read the nutritional labels, some will use gelatin to 'spike' the grams of protein. Gelatin is great for skin and hair, but not so good at building muscle. Some use milk powder or milk protein. Great for bone health, but not so good at building lean muscle. Some use whey, which is ok, but only about 75-80% absorbed. So with ours, it's quality, not quantity…and we absorb more because of our blend."

 

Here is my second problem - my sweet tooth. The protein cookies – 9g of protein, fibre, and 2.5 servings of fruit and vegetables. Tastes like a chocolate chip cookie with rice crispies in it - and I mean quality chocolate… Mid afternoon sweet tooth craving solved!

Now this is important to know about me: I love food. I love to eat – which is partially the reason why I could never lose that last 5-8lbs. My thoughts were, "Am I going to be hungry? I don't want to drink my calories I want to eat them…..Whatever, I'll try anyway".  The first few days I may have felt a little bit hungry, but with any change in diet, your body takes a few days to get used to it. By day 3 I started to feel fuller for longer periods of time…I"m feeling pretty good…

At this point – all we have focused on is weight…and yes, personally, I noticed a drop in 5 lbs the first week, another 3 the 2^nd, and  3 more the 3^rd … I also noticed my muscles toning up. I immediately felt less bloated and more "compact" for lack of a better word . But I have yet to say how amazing I felt from day 2!!! Since starting my challenge, my energy has been through the roof, my stomach doesn't hurt any more, I'm not nauseas, and not only do I feel well but I feel fantastic!! Yes I have learned about all this in school…but to actually feel it is incredible. (side note: for those of you reading this who may have heard me complain 2 nights ago about my stomach– I caved and had chips (I'm not sure why because I didn't even want  them) I never realized how awful my body felt putting that crap inside me, is this seriously the reason why I felt awful ALL THE TIME???? Ummmm ya, most likely…)

Alright, so NO, of course it's not viable to have 2 shakes a day for the rest of your life  - but once you get to the weight you desire , you have reached a point that you have now have adapted to choosing healthier snack options and practiced some disciplined portion control.  Now take what you have been practicing and apply it to a regular diet. You're obviously not going to get to the weight you want to be at then go kill it with a large pizza fast food, so replace that shake with a healthy chicken salad or stir fry. If you are smart enough to try the challenge, I'm sure you are smart enough to figure it out…don't worry, you will learn. After your 90 day challenge, eating healthy has no become a habit.

I've been told by some people "I don't believe in fad diets" – I'm sorry, I don't think adding protein an nutrients to my food is a fad. What's wrong with adding protein and vitamins to a shake I was already going to have, only with less than half the nutritional value? My breakfast smoothie of fruit, yogurt and juice sounds healthy right? It is all carbs/sugar after all, so of course it's going to taste good – but without any protein, I'm going to be hungry by 10am, especially after that insulin spike. I really hope that ensuring I am getting enough proteins and vitamins in my diet isn't a fad…

For anyone reading this who may have questions about the 90 Day challenge, you know how to contact me, I would be more than happy to hear from you. This Challenge is not only for those looking to lose 10, 20, 30, 50 lbs…It's a great challenge for those looking for balance in their diet, those with a sweet tooth looking to control cravings, those looking for an energy boost or to improve their performance in sport, or those who don't have time to prepare healthy meals when they are on the go 24-7.

Because I have tackled the challenge of making a habit of my healthy diet, I am up for my next physical challenge. I am training for an Ironman 70.3 (next blog?) where I will absolutely be using their "Core Kit" (recommended for athletes). Athletes know that for top performance, stating that proper nutrition is important is an understatement. Having already incorporating the Core Kit into my training, I can attest to that.

 

So that being said, I have experimented with this product over the holidays, and will be continuing with this challenge. My goal? For my lifestyle, I'd like to maintain my weight and continue to train for some races this summer. Oh, and for vanity, I'd like to see my abs:) My Dad will also be joining me on this challenge, his goal being to lose 15-25 lbs before his 10K race in May. Totally doable! Check back to see our progress :)

 
Alli Cain, B.A.Kin, C.K.
Personal Trainer
www.ACAINtraining.com
905-806-7198

Check out my youtube page!

www.youtube.com/acaintraining1

Trying to be internet savvy and interesting over youtube. Will try to do crazy things like cut and edit boot camp and spin video in the upcoming weeks!
Sent on the TELUS Mobility network with BlackBerry

Holiday No Gain Shout Out Video

Check out my video here! Trying to be more interney savvy! (And distract myself from studying....)

www.youtube.com/user/acaintraining1/videos
Sent on the TELUS Mobility network with BlackBerry

Boot Camp Changes?

I have been toying with switching Boot Camp up and am hoping for some feedback. You can comment on this post anonymously, send me an email or talk to me in class about what you think of my ideas!
 

• Keep Boot Camp exactly the same - 2 sessions/week for 4 weeks
• Change Boot Camp to 3 sessions/week - Tues/Thurs/Sun for 4 weeks.
• Change Boot Camp to a 6 week session. This will allow for increased progression of the exercises, more classes to work towards your goal, and a building of camaraderie among everyone in the session.
• Change Boot Camp to 12 week sessions at a time, including a nutrition portion to really transform the body. 12 weeks is a realistic and appropriate amount of time to make a significant change in your body. Although you will see changes after one month, 12 weeks is the "gold standard" in any training program. By committing to a longer period of time, there will also be discounts as well.

 
Anyways, let me know what you think, or if you have other suggestions!

Brides of Boot Camp (Part 1)

I was excited to learn that a number of ladies joined boot camp in order to get ready for their wedding a few months ago. I was excited first, because I sometimes get to wear the ring when they are doing certain exercises (ha-ha), and second, because they had joined with a clear, realistic goal, and ample time to put those goals into action! These ladies are smart and realized that it takes consistency and hard-work in order to get ready for their big day. Jenn, in particular, has been training with me for over a year, and I have even witnessed her tell a lady who was trying to sell her a "quick fix" diet plan, that she wanted to make changes that fit her lifestyle and that included eating proper meals, and keeping up with her fitness. Impressive, Jenn!

Here is her story:
 
Name: Jennifer Catt 
 
Job: dental hygienist
 
Wedding Date: August 25th 2012
 
Why did you decide to add Boot Camp as part of your fitness routine to prepare for the Big Day?

I am not the best self motivated person and have trained with Alli off and on for a year now and have always had great results. Boot camp seemed like a great way to really get into shape before walking down the aisle. 

How far in advance of the wedding did you begin to prepare?

Just over one year. I thought that would give me enough time to get to my personal goal as well as looking great in my wedding dress. 

What motivates you to live a healthy active lifestyle besides your upcoming wedding?

Just over three years ago I started a weight loss journey. When I began I was 274lbs. something made me realize that only I had the ability to get myself healthy. Now I am a more toned 180 with the help of Alli. At some point after the wedding I would like to become and mother and having the basic knowledge of a healthy lifestyle is very important to pass on to children in this day in age. 

 

How do you fit exercise into your schedule? 

I feel that I have to plan my week and find time to get some exercise. 

 

Describe a typical day for you (with fitness)? 
 

Boot camp mornings start the night before making sure that everything is ready for the next day, including lunches uniforms and what I will wear to boot camp. (on Thursdays I also play volleyball and have to have everything ready the night before for that as well).

530 am wake up an hour of boot camp from 6-7 then off to work for 8:30am-7:30 pm. Home walk the dog and bed

Non boot camp day depends on what time I start at work if I can make it to the gym or not. If not then usually a walk/run with my fiancé and dog after work. 

 

What obstacles do you overcome to stick to a regular fitness routine?
 

Wanting to sleep in. I love the way I feel after boot camp but sometimes the bed is so warm and cozy. Weekends are also hard to get exercise because they always seem to be so busy. 

What changes have you noticed since beginning boot camp?

I have been able to lose weight and lost lots of inches. At this point in my weight loss I am more concerned and firming/ toning then what the scale says. I feel so much better, have more energy and I actually want to workout now. 

What would you say to somebody to encourage them to begin a fitness program?

If you want to be able to enjoy your life to the fullest you need to keep yourself healthy and strong. The energy from exercise is great, with the rewarding benefits of slimmer midsection :)

"be the change you want to see in the world" budha

 

My Fave Mother-Daughter Team!

Sam and Joann have been attending boot camp for 3 months now.  Sam is one of my best friends, we played almost every sport together during High School! I've known her family for almost as long as I've known Sam, and the are so great. It is awesome to have them both at Boot Camp:) Read about what keeps them motivated!

Name: Joann MacArthur
Name: Samantha MacArthur

 
Job: Client Manager for a food broker – basically a desk job
Job: Sales Support (desk job)

 
Top 3 Exercises? I don't really have a favorite, I like variety.

Top 3 Exercises? Running is my favourite cardio.  When it comes to resistance training I don't think there is an exercise I don't enjoy, even though some may be very painful (i.e. 50 split squats per leg) you know the more pain the more gain there will be.

   
How long have you been exercising ?  on and off my whole life…took a big break when the kids were young

How long have you been exercising? My entire life.  I played competitive sports growing up, but once University started the exercising decreased.  I am happy to say I have greatly increased my level of exercise again and it is a regular part of my routine again.  Sorry Mom for getting in the way when we were younger, but she was a GREAT soccer Mom!!!  She's working even harder now for all those years she missed out on exercise!!
 
What motivates you to live a healthy active lifestyle? I want to be able to enjoy everyday life, and I really want to be healthy into retirement to be able to remain active with travel.

What motivates you to live a healthy active lifestyle? The feeling you get after exercising, you feel great, especially after a really tough workout. The physical changes I have gone through over the last few months have been a great motivator, but it is even more important to me to be healthy. Exercise is something I want to continue with and when I have kids I will encourage them to do the same because the benefits are endless.

How do you fit exercise into your schedule? By getting up early and just doing it!  Make it a priority….Getting up early for boot camps, On the days I exercise from home, I do it as soon as I get home from work.

How do you fit exercise into your schedule? By getting up early and just doing it! It needs to be something that you think is important enough to include in everyday life.  It is easy enough to say you don't have time and I did that for a long time. Making it part of a daily routine is the best idea.

Describe a typical day for you (with fitness)? Boot Camp day.  Pack everything I need the night before.  Get up and go to boot camp….feel great the whole day.  Non Boot Camp Days, as soon as I get in the door from work, I change, head downstairs to work out.  In the summer I head outside for a one hour bike ride weather permitting.  I am fortunate to have my daughter, who introduced me to boot camp, and my husband who keeps me motivated for the other days.  We work out together.     
Describe a typical day for you (with fitness)? Bootcamp: Pack everything the night before, sleep in the car on the way there, but then once the class is over I'm wide awake for the rest of the day!  On non-bootcamp days it's either a workout at the gym right after work (I usually don't do anything if I don't get there right away), incorporating cardio and resistance training. Or a run outside when it's nice out.  I started biking last summer as well, and find it to be a great outdoor workout. 

 

What obstacles do you overcome to stick to a regular fitness routine?  Making it a priority.  It is easy for other things to get in the way.
What obstacles do you overcome to stick to a regular fitness routine?  Time restrictions, but as long as you make it part of a daily schedule you can stick to it.  The early mornings can be very tough sometimes after working late, but after that it's done for that day and you have a whole day ahead of you.

 

What changes have you noticed since beginning boot camp?  My energy level.  The changes in my body…for the good

What changes have you noticed since beginning boot camp?  I trained very competitively for soccer for many years, but I don't think I've ever been in such great shape, my energy level has greatly increased and I feel overall better about myself.  There has been many appearance changes increasing my self-esteem and confidence.  All the changes have been amazing!!!!

What would you say to somebody to encourage them to begin a fitness program?   Do be corny…Just do it!  Sign up with a friend….I did (my daughter)

What would you say to somebody to encourage them to begin a fitness program?   Mom's right, you just have to do it, and going with a friend makes it hard to miss a class, you don't want to let the other person down by not showing up. Set goals together and you will be amazed at how much easier it is to accomplish them.  Put the excuses aside, everyone can fit it somewhere in their schedule and everyone can do it.  It may be tough at first and you may think you can't do it, but in the end it will be worth it and you will feel 100x better!

 
Final Comments: I went to the first boot camp skeptical, and worried I would embarrass my daughter.  I loved it right from the start.  I tell my friends that I think I may be slightly addicted.  Alli is a great instructor.  I might still embarrass my daughter but mom's usually do!

Final Comments: I've never felt better about myself than I have in the last few months.  I didn't know how it would go training with one of your best friends, but Alli is great at what she does and knows exactly how to push you that little bit extra.  I'm glad my Mom continues to come, I've noticed many positive changes with her in the last few months now she's motivating me to get my butt there Tuesday and Thursday mornings!  Workout buddies are great motivators!!

 

 

 

Last day for Holiday No Gain!!

Tomorrow is the weigh-in!

Start into your normal routine today, healthy eating and hopefully a workout! Prizes to be won for your success!

If you can't make it to the gym email me allison@acaintraining.com for an at home workout!

See you tomorrow!
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