Another new goal!

I am officially excited! Flying out to Rome TOMORROW!

Now, getting out of a routine is something that gives me anxiety (enter self-talk alli from this post) . However, I am taking control of this anxiety by putting things in to place back home with someone covering my boot camps, by setting up with an internet account while away so I can keep tabs on the online business, and by packing my shakes and a mixer so I can have a healthy option if there aren't any available to me while I am away. So with my anxiety conquered, now all I have to do is worry about fun!

OH! So I have added another summer fitness goal to my list... the tough mudder! It is a 21km obstacle course that's being held in August. I was humming and hawing about joining and finally read this:



and accepted the challenge!!

What challenges have you set for yourself this summer?

Living Room Workout 3

This put a HUGE smile on my face!

I received the following email from an amazing lady who I have had the pleasure of working with for over a year now. Jenn came to me with a long-term fitness goal based on preparing for her wedding day, and we set forth on a journey full of short term fitness and health goals to get there. One of my favourite memories with her is a few months after we had began training, one of the presents her fiance got her was a kettlebell! She tells me that if she is ever in a bad mood he tells her "Jenn, go work out and then you'll be back to your positive self." lol ! This girl kills the double unders, lifts heavy and works HARD. I am extremely proud of her.
Read her story below!

Words cannot express the impact acain training has had on my life! I first met Alli Cain about a year and half ago as a newly engaged bride looking to be more confident for her wedding. I started out with personal training, as I was way to self conscious to even think of a bootcamp setting. Now a year and a half, a wedding and a honeymoon later, you couldn't pay me to miss a bootcamp!! With Alli's help I felt confident in my wedding dress and know I will never look back on the photos wishing I had done more. Alli has helped me develop a love for fitness, I truly look forward to attending bootcamp weekly no matter how tired I feel during the day. Bootcamp and training with Alli has been one of the best investments in my life. Not only am I healthier and stronger now, but I am a more confident person. She runs her bootcamps and personal training sessions with amazing positivity and energy. Her passion for fitness and health is almost contagious, and you can really tell how much she loves her job and cares about you. To Alli you never feel like another bootcamp member, she makes the effort to know everyone, to know your individual goals and to work with you to achieve them. Alli has changed my life and I plan to attend bootcamps for as long as she runs them!!

- Jenn

Attitude

Yesterday I was down in Waterloo for my sister's graduation from Wilfrid Laurier University. I also attended this university, graduating in 2009 and I feel fortunate that me and my sister were able to share similar experiences while obtaining our bachelor's degree (and that I could crash at her apartment! hehe love you J!).



As I walked through the halls of the science building, and athletic complex (two places I spent the most time during my undergrad), I thought to myself that this would probably be the last time for a while that I would be wandering these halls. I really have no attachments to the university now that my sister and all of my friends have graduated. It was a strange feeling. It is so interesting how a certain place, time, smell or even song can evoke such strong emotions. My time spent at laurier allowed me so much more than a $50 000 piece of paper that hangs on my wall. It taught me about me and what I am capable of. It exposed me to people that I have accomplished so much, and that I would love to model my personality and career after.

I listened intently to the Chancellor as he spoke (probably much more intently that I did at my own graduation ceremony!) He told the story of three bricklayers, which went something like this:

"Once there were 3 bricklayers. Each one of them was asked what they were doing.

The first man answered gruffly, 'I'm laying bricks.'

The second man replied, 'I'm putting up a wall.'

But the third man said enthusiastically and with pride, 'I'm building a cathedral.'" --Author Unknown

This story clearly reveals two secrets of success:

1. Attitude - Your attitude towards whatever you are doing determines your ultimate level of success. Having enthusiasm and pride in what you are doing will show in your work. Your attitude is one of the most important things that you control. You choose your attitude each and every day.And the choice you make will determine your success.

2. Ability to See the Bigger Picture - Being able to see the end result, rather than just the task, eliminates obstacles, focuses your energy, and provides motivation to excel. At times our focus is only on the immediate task. When we change our focus on the bigger picture or the end result it provides motivation to continue, it inspires solutions to challenges.

To summarize, when you face challenges, when you feel discouraged, when you feel like you will never reach success, remember the story of The Three Bricklayers and look at your attitude and visualize your end result"

I really enjoyed the story and found it extremely relatable. Even if the situation you are in warrants a negative attitude, fake that smile, hold you head high and overcome the challenge. Focus on the big picture, and not the obstacles. Take that challenge on with a smile on your face. Your attitude defines your success.


I thought this pic was funny :)



Enjoy your day!!

source: http://www.homedesignsense.com/inspirational/34219.php

The courage to start

This picture sums up my thoughts.

The courage to start is the hardest thing to do. You can think about it, you can talk about it.... but few people BE about it. Taking the first step in your journey is the hardest thing to do because it is a LEAP outside your comfort zone into the unexpected.

One of the hardest things I face as a trainer, is hearing the people I work with put themselves down. "NO! Shut up!" I want to scream at them. You're here, you're doing this! Consistency and winning everyday is what will get you there. Putting yourself down does NOTHING. You are brave and courageous and doing better than a hell of a lot of other people still in bed, or sitting on the couch.

Seriously, stop it. It's up to you to have the positive mindset, I can't have it for you. I believe in you, but you have to believe in you first.

Take on your challenge. It's not easy, but it's worth it.

Summer Break Week Two

My intentions for this week is to get PACKED for Europe! I am slowly getting more excited at the realization that I will get to see the highlights of 7 or 8 different countries over two weeks. I am travelling with my fam - we're flying into Rome and then boarding a cruise ship which will take us to many different destinations. I think this will be an interesting way to travel, as the time spent actually moving from place to place will be while we are sleeping and therefore we can maximize activity time off the ship. "Soooo much room for activities!"

In terms of sticking to healthy nutrition while I am away, I will definitely be packing my shake mix and my shaker. I'm far too into the routine of eating 5-6 small meals a day to tour Rome on an empty stomach! My plan is to make healthy choices 80% of the time, and to indulge in food that I have not tried before to get the full "european experience" ;). In my eyes, there is no sense in working so hard for months prior, just to kill it in a week with overindulgence. No deprivation, just smart choices.

Keeping with the topic of smart choices, I feel like a bear coming out of hibernation when it comes to summertime and drinking! I can go the entire fall/winter/spring with minimal alcoholic intake, but once the sun is out... pour me a drink! Alcohol has to be the number one fitness killer. Not only does it offer the body no nutritional value, but it packs on the lbs like no other. However, it's a fun, social activity..... so when I drink, I ensure that I choose a clear liquor (like vodka) and pair it with a non-sugary mix (like water and lemon).

All of us girls making smart choices before a night out in TO :)



I am still sticking to my fitness plan to a T, and even adding in extra cardio just because I love being outside in this gorg weather. Yesterday, I set out for a run on the Tom Taylor trail.... the goal was 19K. It was just too hot though, so I cut my out and back route off short and ended up managing about a 15K. I was still satisfied with this, as I then had a golf date with my two friends out in Bradford. We went out at about 5pm and walked 9. I don't often set low expectations for myself, but golf is the exception. I consider it a success if I 1)make contact with the ball or 2) manage not to lose my ball completely in the bushes. Taking baby steps to become competent at this sport! I actually felt pretty decent about yesterday's game... especially with my new golf bag :)



Make the most of your week, everyone!

Summer break lifts my spirits

My first week of Summer break has been just what I wanted! Training one-on-one, boot camps, challenge parties and taking my training to the next level. It is so nice to spend an unlimited amount of time in the gym!

Yesterday, Janina and I went to Burlington to spend an hour practising posing with IFBB pro Mindi O'Brien. It was fun to work with such a seasoned athlete, and it sparked my interest in perhaps training for a fitness competition in the fall. I would have to make the choice to not train for any half or full marathons though, so that's something to think about.... She told us that Janina looks right on track for her July 7th show!

I feel a dramatic shift in my personality when I get to UTC, or when I am discussing fitness and nutrition. It is what makes me happy! When I am commuting to school, or plans fall through, or something doesn't go my way, sometimes I get so full of anxiety it takes me 10 minutes to realize that every muscle in my body is tense, or my face looks extremely angry. It has taken a real conscious effort on my part to not internalize the things I cannot control. I've gotten in the habit of having quick little pep talks with myself when I find I am holding all of that tension. It goes something like this lol......

Alli 1: "Alli why are you upset right now"
Alli 2: "I'm upset because xxxxxxx happened..."
Alli 1: "Ok, is anyone else affected by this?"
Alli 2: "No, just me"
Alli 1: "What are the steps you are going to take to solve this problem?"
Alli 2: "I am going to do ABC..."
Alli 1: "...and then what's going to happen"
Alli 2: "Everything will be solved, and I will forget about it in a week"

Ok so reading that I might sound silly but seriously, when I take a deep breath and tell myself to just let it go, I immediately feel better physically and mentally.

For the record, since school has been out I have not felt that way! It's so nice getting to choose where and when I spend my time. Working at the gym and working from home has been fantastic, and I feel so blessed that working has never truly felt like the "working" life I came to dread when I was at a desk job. While I know there will always be stressors in life, I am grateful to be in charge of two great businesses... setting my own hours and doing what I want!

Have you ever thought about starting a business? Here are some things to think about if you've been toying with the idea.

You are ready to start your own health/fitness/wellness business if:

* You would like to work without a boss

* Enjoy Health, Wellness and Fitness!

* You have financial goals for yourself, and could spend a few extra hours a week working towards financial freedom

* You are tired of trading your hours for dollars

* You love helping other achieve goals and feel accomplished in their lives.

* Want to set your own hours!

* You believe that you should enjoy your job, and that it shouldn't feel like work!

* You are a self starter and a go getter!

* You love the idea of taking on a challenge

To find out more on the Company that I choose to spend my spare time and passion with, send me an email allison@acaintraining.com

UTC workout video

Nothing matters but the weekend from a Tuesday point of view!
But.. make the most of whatever spare time you have today and do something good for yourself! Get to the gym, out for a walk, make a healthy meal or spend some time with friends!

I have to 'pump the tires' of the gym that I train at and work out of UTC. As you can see from my videos, including the one I have posted below, UTC makes a variety of equipment readily available to their members that most other gyms do not even have. In my workout, I lined up a spin bike, kettlebell, stability ball, box and set of weights so that I could complete the pyramid circuit as fast as possible. When I've trained elsewhere, I found that when I try to do this style of workout that someone else interrupts my exercise flow by starting to use "my" equipments. grrrr can't you see my adrenaline is pumping, man! I don't want to wait! (I try to be nice though).

Check out the workout of the week from UTC:



Today I had a 6am boot camp, will fit in a track workout and then head back for the 6pm boot camp. I am also doing a core strength demo and body by vi shake sampling for the Newmarket running room tonight! I like spending my "spare time" still being productive and helping those runners to cross train and focus on nutrition to help their training goals.

P.S. Has anyone done the tough mudder or thinking about doing it? The thought has crossed my mind recently! I need someone to talk me into it.

Summer Break

Hellooo friends!

Today was the best day! Like I said in my last post, my only responsibility is getting myself to the Gym and that I did! I am trying out a 12 Week Live fit program, so got in my strength training workout after I trained a few ladies this morning. Afterwards, I had to drop my car off at the mechanic, so I decided to run home.

Then, I spent the afternoon reading for pleasure! Hasn't happened in quite some time! Throw in some healthy baking (see recipe below), and BBQing some chicken breasts and I had quite the productive afternoon.

My friend Sam had a free week pass to a new gym that just opened in Newmarket, so after I read we went over there to explore. Second workout of the day was plyo/core based and went like this:

10-15-20-15-10
Box Jumps
Dynamic Side Plank
Pushups
Jump Lunges
Bicep Curl to press

Sammy and I then did 10x 30 second on/30 off sprints on treadmill. I ran between 10-11.5 and was gassed by the end. But the workout didn't stop there! The new gym has a bball court, so we went in and shot around, and ended up playing 4 on 4 with some guys for another hour! I love this! Nothing better than playing sports, I'm lucky I have a friend like Sam who is into tough workouts and sports:)

Now I'm home and eating my bodyweight in chicken and veggies lol I am so hungry! I had a shake for breakfast and a shake post workout #1, but skipped lunch today because I was so into my book ! haha Making up for the loss now :)

Me, Sam and Katie at the Jays game



Here is the recipe!

Carrot Cake Protein Bars
Calories: 94
Fats: 1.25 grams
Carbs: 10 grams
Protein: 10 grams

Ingredients:
•1 cup oat flour (I used spelt flour)
•2 scoops body by vi sweet crème protein powder
•2 tsp cinnamon
•1/2 tsp baking soda
•1/4 tsp salt
•1/8 tsp allspice
•1/8 tsp nutmeg
•4 egg whites
•3/4 cup Splenda, Truvia, or Ideal
•8 oz baby food carrots (Today, I used bananas)
•4 oz water

Directions:

1.Preheat oven to 350 degrees.
2.Mix flour, whey protein, cinnamon, allspice, nutmeg, baking soda and salt together in a bowl.
3.Mix egg whites, Splenda, baby food carrots and water (optional) in a bowl.
4.Add wet ingredients to dry ingredients and mix together.
5.Spray glass pyrex dish with non-stick butter spray.
6.Pour ingredients into dish.
7.Bake 20-30 minutes.

Makes 16 squares, 2 squares per serving
Source: www.bodybuilding.com

I chose to use the Body By Vi protein powder, I've baked with different brands before, and you can usually taste that "healthier" taste (lol) to something where protein powder has been substituted for flour.. I didn't really notice with this recipe any difference between regular muffins. I baked one for Sam and her family too... Sam what did you think about yours?

SEEEEEEE YA BYEEEEEEE

Sunday Funday

EXAMS ARE OVER!!
Two weeks of nothing but cramming, anxiety and high blood pressure and I now have 0 responsibility, with the exception of getting myself to the gym and getting on a flight to Rome in a couple of weeks! HALLELUJAH!

This summer I am going to focus on adding a niche area to ACAINtraining. I've come to find that I really enjoy helping adults with no fitness or nutrition background discover how to incorporate it into a new lifestyle, and watching the transformation occur. It is inspiring that even at 50, 60, and 70 years of age, people can make marked improvements in their physical activity and nutrition, and improve their quality of life.

Another summer focus of mine will be getting back into a super strict training routine. I managed to keep up my fitness over the school year, actually much better than I expected, because I made the time for running, spinning and boot camp style workouts. This summer, I plan to do a 12 week hypertrophy-power-endurance program alongside a 12 week running program. Definitely going to aim for a half in the fall (scotiabank). These new kicks need to experience their first race!



I love love love to bake! My biggest endeavour on this Sunday Funday was to bake Chocolate Chip Banana Bread. This doesn't totally fit with my normal nutrition plan (they aren't gluten-free, and they do use brown sugar) but a treat every now is then is great! I opt to use ingredients that make this a healthier option than regular banana bread, though.



Recipe

Note: This is a muffin recipe, but I opted to make one big banana bread loaf, it turns out just as good! I also used 2 scoops of protein powder (Body By Vi Sweet Creme flavour) and just 3/4 cup of spelt flour in lieu of the whole wheat flour


1 1/2 cups Whole Wheat Flour
•3/4 cup Flaxseed Meal
•3/4 cup Oat Bran Cereal
•1 cup Brown Sugar
•2 tsp Baking Soda
•1 tsp Baking Powder
•1/2 tsp Salt
•2 tsp Cinnamon
•1-1/2 cups finely shredded Carrots
•2 peeled and shredded Apples
•1/2 cup Raisins (optional)
•1 cup chopped Nuts
•3/4 cup Milk
•2 beaten Eggs
•1 tsp Vanilla


Step 1
Mix together flour, Bob\'s Red Mill Flaxseed Meal, oat bran, brown sugar, baking soda, baking powder, salt and cinnamon in a large bowl.

Step 2
Stir in carrots, apples, raisins (if desired) and nuts. Combine milk, beaten eggs and vanilla. Pour liquid ingredients into dry ingredients. Stir until ingredients are moistened. DO NOT OVER MIX.

Step 3
Fill muffin cups 3/4 full. Bake at 350 degrees F for 15-20 minutes.

Yield: 15 medium muffins

Recipe from: http://www.bobsredmill.com/recipes_detail.php?rid=781