Am I Fit Enough?

July 17, 2014

Am I _____ enough?

Likely each and every one of you has asked yourself this question at some point in your life. Insert your word of choice into the blank space above.

Am I good enough?

Am I rich enough?

Am I pretty enough?

Am I strong enough?

Am I funny enough?

Or for me, a huge roadblock to even starting an online business was:

‘Am I fit enough?’

I have been training clients and teaching fitness classes for over 10 years. I have a Bachelor’s degree in Science majoring in Kinesiology, am a Certified Exercise Physiologist, have run countless races, sweated for thousands of hours in the gym and I still held back.

I held back because I didn’t think I was fit enough. Fit enough for who is the real question. The answer for me was that I needed to be fit enough for myself.

I am the judge of how much is enough.

I finally decided that my body is enough. Yes, there are tons of trainers out there that are more ripped than me, stronger, faster and smarter than me. But none of them have a story like me or an insight like mine or a passion or vision like mine. I had to recognize that what I have to offer is unique and enough and then I got busy doing that!

Over the last 10 years my body, mindset and lifestyle have changed a lot. You can read my story HERE. But I am still the same person. Now I have a stronger sense that what I knew of myself inside matches what I feel and see on the outside.

Deep down there is something telling you that you are not ____ enough. It may be easy for others in your life debate your struggles. It rolls off their shoulders like, ‘Oh Lana, of course you are fit enough.’ But the fact of the matter is that believing that we are enough is a personal decision. YOU GET TO DECIDE! How can you realize that you are enough?

Tool #1 Take ACTION

The best way to dispel your ‘not enough’ story is to get into ACTION to prove yourself wrong! But what types of actions can you take?

  • Do something you have always wanted to do. Last May I went on a trip with my Dad up the Inside Passage of British Columbia. My Dad was humming and hawing for months about being able to take time off work - so I just went ahead and booked it! (yes, he came along and now he will not stop talking about our 'wonderful' trip!)

  • Face a fear you have held deep inside of yourself. For me, sharing my story in March of this year was terrifying, embarrassing and ultimately freeing. What if people find out I haven’t always been ‘fit’? What if everyone realized that I don't always 'have it together' haha!

  • Act out the worst case scenario in your head. What if everyone thinks I am not fit enough? Would I be able to handle it? Yes, I can handle it because I am fit enough for me!

Tool #2 Walk the Talk 

The first step for me was deciding that I was in fact fit enough for myself. I stopped worrying about not being fit enough for someone else as that certainly wasn't helping my cause. I recognized I had zero control over other people’s opinions. If someone chose not to train with me because I didn’t have a six-pack, so be it! This freedom allowed me to think and act the way I wanted not the way I thought I should be for others.

Actions speak louder than words.

When I started to believe that I was in fact, fit enough, a funny thing happened; I made better food choices more consistently. I didn’t beat myself up for missing a workout, which meant I enjoyed exercising even more which also helped my consistency. I let my actions reflect what I wanted to be.

Tool #3 Practice Gratitude

Being grateful for the ability to move and eat well can do wonders for your perspective. Exercise becomes a gift, not a chore. Eating fresh local produce becomes a way of life rather than an expensive and time consuming nuisance.

Adopt a daily gratitude practice. This can be in the morning when you wake up or at night before you close your eyes. Think of one thing your body does for you that you are grateful for.

Matching the inner strength you have deep down with your outer presence is the key to feeling fulfilled and ‘enough’. Get out there and share your amazing self with the world!

I can’t wait for you to tell me how you are ____ enough! Let’s keep the conversation going on our Blast Fitness Facebook Page!

Lana xox

Raspberry Lemon Quinoa Muffins

July 16, 2014

One of my barriers to eating healthy (or so I told myself for years) is not wanting to eat the same things day after day. So boring! To manage meal preparation and avoid spending every waking hour in the kitchen, I now prepare basic ingredients and put them together in different ways.

A couple weeks ago I made a huge pot of quinoa. I used it in quick quinoa pancakes, chicken quinoa kale salad and then made these low sugar, high protein muffins with the leftover quinoa. Genius!

Ingredients:

3 eggs

1/4 cup unsweetened apple sauce

1/4 cup unsweetened almond milk

Juice of 1/2 fresh lemon

Zest of whole fresh lemon

1 tbsp honey (room temperature so its runny)

1 1/2 cups cooked quinoa

1/2 cup ground almonds

1/2 tsp baking soda

1/2 tsp baking powder

1 packet true lemon (dehydrated unsweetened lemon juice)

3/4 cup fresh raspberries

Preheat oven to 350 and line a muffin tin with paper muffin cups. Mix all wet ingredients together in a large bowl. Combine all dry ingredients together in a separate bowl. Slowly add wet mixture to dry mixture, stirring a couple times. When combined, fold in raspberries and transfer to muffin tin. 

Bake for 20-25 minutes or until toothpick comes out clean.

I really enjoyed this recipe, although I found that I had to let the muffins cool or they would stick to the paper cups. Next time I will experiment with blending up the batter and then baking...

After a few days, I freeze the muffins in little bags and toast them up in the oven for a quick snack. 

Quick Quinoa Pancakes

July 16, 2014

During my big quinoa cooking week which included Raspberry Lemon Quinoa Muffins, Chicken Kale Quinoa Salad and these super fast and delicious pancakes, it also happened to be the Calgary Stampede. There are literally pancake breakfasts on every corner here in Calgary, so these little flapjacks fulfilled my desire without impacting my daisy dukes!!

Ingredients:

1 cup cooked quinoa

2 eggs

1 tbsp almond milk

1/4 tsp each baking soda, baking powder, cinnamon

Add all ingredients into a blender or food processor and pulse until fully combined. Cook each pancake on a medium heat greased pan (I used coconut oil) for 1-2 minutes on each side. I am in love with these. They came out much fluffier than my usual egg and oats pancakes. This recipe yields 3 large pancakes with 20 grams of protein total. Serve with fresh berries!

The Trust & Doubt Cycle

July 14, 2014

If you have ever been in a relationship that feels 100% peachy at all times, many would argue that you haven’t been in the relationship long enough! Haha!

We are talking all relationships here. Friendships, family relationships, significant others and work relationships all have their ups and downs. Today I want to focus on the relationship we have with ourselves and how this can change its course from time to time.

We all have areas of our life where we trust our ability to succeed.

We all have areas in our life where we doubt our ability to pull through.

 

The Trust & Doubt Cycle

I call this an ‘inevitable’ cycle because thinking that all self-doubt will disappear from our minds forever is limiting. We then judge ourselves when we doubt our abilities rather than recognizing doubt as a normal part of life. What is not productive however is inactivity because of this self-doubt. We need to learn to ACT in the face of doubt.

Here is a real-life example of the Trust & Doubt Cycle:

You are in a fitness class and the instructor demonstrates an exercise you are sure you can perform. You attempt the exercise and the first few repetitions feel great. Then the fatigue, sweat, breathlessness and doubt begin to set in. ‘I can’t do 6 more!’ you tell yourself.

The doubt is followed by a barrage of excuses about why you cannot perform the exercise. The trainer cues and motivates you to stay focused, to persevere and keep your eyes on the prize. You finish the challenge and feel elated.

This cycle likely happens daily in your head, but it also plays out over longer periods of time too. You may doubt your fitness level or ability to stay in a relationship or career. Recognizing the cycles of doubt and trust helps to provide perspective and control.

How to talk to yourself about self-doubt:

Get introspective!

Do you trust yourself to (insert healthy habit here)?

If not, what action can you take to prove it to yourself? The greatest part is that when we mess up, we learn immensely just because we tried. Attempts breed self-belief!

Do you trust that you can stick to your workout schedule?

Do you trust your ability to make a great food choice at mealtimes?

But how can I increase my self-belief and trust?

Make a challenge for yourself and rise to the occasion. If you have ever completed a long distance race, the most common statement made after crossing the finish line is ‘I feel like I can accomplish anything.’ THIS is ultimate self-belief. This lasts for weeks and months after the race is over!

If you are stuck for where to start, download our Free 8 Week Accountability Challenge. The document focuses on exercise consistency, fresh produce and water intake, and hours of sleep. This will help you create huge physical impact in your life!

The greatest part about increasing our self-belief is that it knows no boundaries. Challenging ourselves physically improves our social lives, mental self-talk, productivity at work and overall happiness.

Can’t wait to hear what you set out to achieve! Share with us over on our Blast Fitness Facebook Page!

Talk soon,

Lana

 

Watermelon Feta & Mint Salad

July 13, 2014

A refreshing salad is just what I want on a hot summer's night. Here is a simple, quick dish that is perfect when the temperatures are off the charts. Watermelon has a high water content making it naturally hydrating and mint is a cooling and calming herb that helps to prevent inflammation.

Ingredients:

1 small watermelon 

1/2 cup feta cheese

3 tbsp fresh mint finely chopped

To prepare the watermelon, chop into 1 inch thick rounds. Remove skin and white inner layer so you are left with the pink watermelon flesh. Chop into 1 inch cubes. Sprinkle with crumbled feta cheese and finely chopped mint. I find the feta and mint are strong flavours so try not to over do it with these two ingredients. A great addition to this salad is to drizzle balsamic reduction on top!

Serves 4