The weight game: why the non-diet diet works (for me at least)

You're not the boss of me chunky monkey dessert at Pubbelly. 

Every once in a while I read something that perfectly encapsulates my own experience. Most recently it was a New York Magazine article by Melissa Dahl called, "A Non-Diet Diet: The Case for Eating Whatever You Want."

The gist of the piece is that evidence is increasingly showing that elimination based diets yield only short term results, and that eating what you want when you want it is the key to reaching your ideal weight. The official term for this approach is intuitive eating, and it's rooted in the notion that our body inherently knows what it needs. The trick is knowing how to listen to it. 

This means the following: 1) eating slowly and taking time to evaluate how full you feel. 2) Avoiding eating for any reason other than physical hunger, i.e., sadness, stress, boredom, happiness etc.  And my favorite, 3) allowing yourself to eat anything you desire.

Peoples' initial response to such an approach is fear they'll end up eating junk food all the time, but the reality is quite the opposite. The idea behind intuitive eating is that because you're paying attention to how food makes you feel, you simply won't want to eat crap all the time. Furthermore, since there's no such thing as forbidden food, you won't be drawn to it in the same way.

If you recall, in late 2012 I wrote about how for the first time in my life I had taken to emotional eating (boredom at work mostly), and no matter what I tried I couldn't lose the weight and fit into my pants. The post was my way of admitting my behaviour to myself and resolving to be more conscious.

The problem was that despite getting better at eating only when I was hungry,  I had taken to cutting out a lot of foods from my diet. Suddenly, all I could think about was dessert and pasta. It followed that every time I let myself indulge in such "treats," I never felt satisfied and kept wanting to have more. Dahl's article cites research that shows when parents implement very strict eating rules, their kids eat more of off-limit snacks when they're able to get ahold of them.

In any case, my weight didn't go down and I hated thinking about what I was and wasn't eating so much.  Then came my second post on the subject, where I declared I was just going to accept my body as it is and I was no longer going to think about losing the weight. It's a tough concept to fully grasp, but what we think and tell ourselves becomes our reality.

It followed that right around this time I met my now boyfriend, and I was so happy and preoccupied with other thoughts that not thinking about my weight was surprisingly simple. We were also dining out ALL the time, and hell no was I going to turn down a little dessert!

And then just like that -- without thinking about it -- I lost the weight. And I haven't put it back on. I also workout less. It's fascinating to me that by not denying myself of dessert and the like, I actually want it less, and I'm satisfied after just a few bites. Weird as it might sound, intuitive eating worked (and works) for me, and who would've thought it could be so easy.

Disclosure: I'm not by any means an expert on this subject matter, I'm simply discussing an article that resonated with me and my own experience. By sharing this with you my only hope is that it might be helpful in some way.

xoxo

Val 

The weight game: playing without losing your head part II

Every time I read something with a title along the lines of "How to get your body beach ready in two weeks," or "Five foods that will give you a flat belly," I swear it's going to be my last one, but of course, it never is. I keep thinking the next one will hold the secret to end all secrets -- the one that will bring me one step closer to looking like Jessica Alba in a bikini. It never does.

And the more I read, the more confused I become. One's telling me eating Greek yogurt will do wonders for my waistline, while the next expert is suggesting I ban all dairy from my diet. Caffeine is the devil on Monday, but on Tuesday it's being lauded for its health benefits. Pardon my French but WTF?! I realized I was becoming a slave to my heath/beach body quest when my morning bowl of cereal started to overflow as I attempted to fill it with as many "superfoods" as humanely possible. Enough was enough.

With bathing suit season officially upon us, it's easy to become obsessed with clocking in hours at the gym and with what one puts into his or her mouth. Make no mistake both are important, particularly the latter, but any obsession is unhealthy.

In a recent intenSati class, the inspirational founder, Patricia Moreno, said something that really stuck and which I'm going to try to internalize; the key word here being try. For those of you who don't know, intenSati is a high intensity, affirmation shouting workout focused around self-empowerment via changing your mindset. To convey a point, Patricia drew a circle to represent one's life/well-being. She allocated a tiny piece to working out, and a slightly bigger piece to what one eats. However, the biggest chunk of the circle was one's thoughts. Her point was, if we want to love our lives -- and our bodies -- it all begins with what we think and what we tell ourselves.

She preaches, and I agree, that to achieve our goals (career, fitness, relationship etc.), we have to start from a place of self-acceptance and love. If we accept ourselves exactly as we are, all the while striving to be our personal best -- not anyone else's (here's to you Jessica Alba), everything else will fall into place. For instance, we'll make the right decisions regarding what we put into our mouths because we'll choose foods that give us energy and make us feel good.

Okay, so you're probably thinking this is all high and mighty Val, but WTF am I supposed to do when I have to be in a two-piece next week? I hear ya loud and clear, but if you take anything away from this post, it's put down whatever you're reading and tell yourself you're perfect just the way you are. Instead of trying to change things, focus on being grateful for what you have and doing what will make you feel even better. I'm going to try this, and if I end up miserable and 10 pounds heavier -- I'll be the first to let you know.

I'll start with accepting I'll never look like Jessica Alba in a bikini, something that being of sound mind I always knew, but perhaps never fully reconciled. I also know while diet and exercise can go a long way in changing our physiques and improving our health, a little something called DNA plays an even bigger role (at least that's what the scientists are saying today). Or as my mother aptly puts it, "no matter what, I'll never be a tall blonde". Being her kin, I'll also never be a leggy blonde (thanks mom, thanks), and perhaps with the exception of pregnancy, I will forever be flat of chest (sounds better than flat chested, no?).

I also know while it may work great for some, eliminating meat, dairy, coffee and all sugar from my diet won't make me feel better (depressed is the word I'm looking for). Yes, it's important to educate oneself about the latest nutrition and fitness research, but I'd say (I could be totally wrong) it's equally as significant to listen to one's body and do what feels right for YOU and makes YOU happy. Come to think of it, I've been at my ideal weight only when I've been happy and at peace with my situation -- not the other way around. And especially not when I've been obsessing over how I look. Is there any way I can declare this the summer of self-love without making you want to punch me in the face? Can I also add happy and confident people are always the most attractive ones? Guess I just did.

The circle of "life", or just the delicious zucchini frittata at Locande Verde 

You talkin' to me? Changing our inner dialogue

Do you ever think something to yourself that makes you go what the #@!& immediately after? This has been happening to me a lot as of late, and I'm fed up with my self destructive inner-dialogue. For instance, in my romantic life I've never been one to favor "the asshole" or the "sort of asshole" over "the nice guy". However,  I've actually thought to myself recently, and even said aloud to others: "ugh, is he too nice?" And: "why is he being so nice, what does he want?".  You know you've reached a new low when you're considering turning someone down or questioning them for being too nice. And while I make a point of saying how much I loath game playing as it pertains to dating, lately I find myself wondering if a guy's desperate if he's too quick to express interest in me. Despicable. I mean god forbid someone actually likes me, obviously he's a first-class ("L" on forehead) loser.

Yes, one of the downsides of dating is it can make a cynic out of the best of us, yet I like to think it doesn't have to. Perhaps I've taken one too many affirmation-shouting Inten-Sati classes (at Equinox), where the focus is on empowerment through a more positive inner dialogue. Or maybe it's the start of a new year and I've got my rose tinted glasses on. What I'm trying to express is when such thoughts arise, I've got to remind myself that I am worthy of love and good things. In a sense, it's so much easier to think negatively because then we're better equipped to deal with disappointments. The reality, however, is we're much much more likely to find success -- in all facets of life, if we believe it is ours to be had. And just think of all the bad energy we're sending out into the atmosphere?! Still not saying we shouldn't proceed with caution (there are crazies out there) but you, well, you get it right? Love thyself. Be kind to thyself. Repeat.

xoxo

Val

Better late than never: 2013 resolutions

Me in "guru pose" (as my friend Pam called it) on New Year's eve in Saint. Martin. 

Happy 2013 dear readers! I've finally come up with some New Year's resolutions I think I can actually keep. What was that? Disbelief? Oh no you didn'ttttt (insert mandatory finger waving and snapping). Besides, putting my resolutions on the web for all to see already implies a certain degree of accountability, right? I think so anyways.

 What are your resolutions? Send them my way and we can keep each other in-check. Thank you again for reading, it means the world to me as this blog is truly a labor of love. 

1. Blog more. Duh. 

2. De-clutter. Cabinets, closet, desk -- the works. I find I breathe easier when there's less "stuff" around me. It's also a major time-saver, especially for someone who is perennially late. That brings me to my second resolution...

3. Be on time. Stop under-estimating how much time I need to get ready and arrive at my final destination. 

4. Get together with friends more often during the week. Drinks on a Wednesday despite having work the next day? Yes please! Life's too short to not take advantage of NYC's vibrant nightlife which some argue attracts better crowds (ahem, eligible bachelors) on weekdays. 

5. Eat less sweets. Moderation, moderation, moderation.

6. Keep changing up my exercise regime to avoid getting bored and to keep my muscles on their toes so to speak. Last year I fell in love with the ballet inspired barre-burn classes and the heart-pumping, affirmation shouting inten-sati classes at Equinox. In 2013, I'm trying pilates on the megaformer at SLT. It has been described as "pilates on steroids", and while I'm scared, I'm also kind of psyched. I've also just gotten into Mary Helen Bowers' ballet-based dvd workouts. The former ballerina and Natalie Portman's trainer for Black Swan helps you get that long and lean ballerina body. Her quick, targeted workouts are perfect when you're traveling or pressed for time. 

7. Sport a bold lip more often. It's an instant winter pick-me-up on days when I'm looking Edward-Cullen-esque. My current favorite is Nars' Velvet Matte Lip Pencil in "Dragon Girl".

8. Smile more at strangers. As Gandhi said, "be the change you wish to see in the world", and I would like to live in a more positive, upbeat world. And also because you never know who will smile back... 

9. Reap the benefits of living in New York City by attending more art exhibits, plays, comedy shows, musicals and concerts. 

10. Remain calm. I almost want to cross this one off the list because calm and me don't exactly go together, but I really, really, really want to try to keep my cool in the face of  stress this year. I can and I will try and that's the most we can ever ask of ourselves -- to try. And if we fail -- there's always 2014.

Xoxo

Val 

The weight game: playing without losing your head

No reservations - enjoying a heavenly birthday brunch at The Dutch

I've had to buy some new pants recently. Normally, this would be a cause for celebration, or something to that effect, but the emphasis here is on the had.  You guessed it -- yours truly has put on weight. The lethal combination of stress/exhaustion from balancing work with school and a social life led me down the dangerous path of snacking when I (insert gasp) -- wasn't hungry. Aside from the financial "toll" of emotional eating, I was getting terrible stomach pains and felt like crap. Don't be mistaken, I'm not calling myself even remotely "large" or even suggesting I need to lose any weight, but my "situation" got me thinking about issues many of us -- correct me if I'm wrong -- grapple with.

Growing up, I never thought twice about what I ate; fortunately, my parents went to great lengths to maintain a healthy household without ever bringing the word "calorie" into the equation. It's precisely why I hate that as I get older and my metabolism slows down and my mother no longer cooks for me, I need to think more about my food choices if I want to feel good and look the way I've grown accustomed to. And while I know it's wrong to eat my feelings rather than deal with the stress head on -- I also don't want thoughts about food and looks to permeate my life to the point where I stop enjoying either. What to do, what to do?

For a while I had no idea, so I just kept snacking (healthy snacks no less ) in the hopes I would find a solution. I didn't. Perhaps you'll agree one of life's greatest challenges is finding a balance that works for you. It's certainly something I struggle with and I'm sharing my story because I'm getting warmer. For starters, I started to re-train my body with the focus on feeling better.  It wasn't easy saying goodbye to my anxiety rice cakes and melancholia granola bars, but I did, and I felt better instantly. It also helped that I realized green juices and I just weren't meant to be, but that's another story...

However, even though I felt better, I couldn't stop chastising myself up about gaining the weight. My poor parents had to endure my whining all throughout their visit until finally my dad looked at me and said: "Val, you look great, just buy some bigger pants and shut-up already". He was right. Now that my stomach was no longer bothering me and I ceased eating when I wasn't hungry (most of the time at least, I'm human), it occurred to me that if losing those extra couple pounds means having to deprive myself of delicious meals (dessert included)  -- it's not worth it (for me). To each his own, but I love food too much and have always been a staunch believer in the only eat it if it's yummy rule to monitor what I eat to that extent. Maybe my old pants just aren't meant to fit again. It's not like I'm earning my bread and butter as a VS model. The important thing is I'm healthy and thanks to group fitness classes I actually want to go to -- I'm the fittest I've ever been.

What makes me laugh is how prior to moving to New York, my anxiety caused me to drop several pounds and I spent most of it lamenting the loss of my otherwise ample tush. Why women, me among them, are hard-wired to never be satisfied and always want what they can't have will remain a mystery and fact of life. However, I'm trying hard to be more accepting of myself and making changes if necessary without sacrificing what makes me happy -- larger pants and occasional pumpkin pie notwithstanding.

Words of Wisdom from a 25 year old

Toasting 25 years of wisdom (yeah right!) at Kingswood 

Twenty-five. The big 2-5. Quarter. Life. Crisis. Any Sex and the City devotee likely recalls the episode where Carrie goes to an Italian restaurant to celebrate her 35th birthday (or maybe it was 34th?) and none of her friends show up. And if the situation wasn't dire enough - the girl next to her loudly proclaims: "25 - f#&% I'm old". Ouch. Well today I'm 25, and for some reason, that's all I seem to want to say right now. Now I know 25 isn't actually old, especially in today's world where the notion of age is constantly being redefined. I need not look any further than my 82 year-old grandfather who walks at such a brisk pace, few 25 year-olds (cough, cough) can keep up. Besides, with age comes wisdom, and just like I did last year, I want to share some of what I've learned over the last year with you. Having lived in New York City since January, this past year has been quite the whirlwind; I've often found myself exclaiming: "I feel like I've lived 10 years in the last year".  I've always had a flair for the dramatic, but needless to say - I've got lots to share, so let's get on with it.

1) Two words: emerging adulthood. Yup, that's the name developmental psychologist Jeffrey Arnett calls the period between ages 18-29 -- a period his research shows ought to be recognized as a distinct developmental stage that occurs between adolescence and full-on adulthood. His theory is supported by findings that the area of our brain in charge of planning, prioritizing and controlling impulses isn't entirely developed until our late twenties. Jackpot. I've been reading a lot about Arnett and similar research, most recently in the November issue of ELLE, and I couldn't agree more. Neither Arnett nor I am saying we should put off growing up and decision making, but given the changing society twenty-somethings live in today (globalization, changes in corporate culture, delaying marriage and having children), there's nothing wrong with taking this time to explore various lifestyles, career/education paths and relationships. It's nice to know that science supports -- even encourages us to make mistakes and figure things out during these formative years, which is why why we shouldn't get down on ourselves when we have to stop, re-think and reboot. Can you hear that? It was a sigh of relief.

2) We are all works in progress. Harking back somewhat to my first point, I'm slowly learning results don't come overnight -- they hardly ever come over lots and lots of nights
 -- sometimes even years. I'm someone who want to see the fruits of my labors very quickly; I start working out more, well I want to see some definition within weeks, or I start dating and I get discouraged when I don't meet the man of my dreams on the third try. Well, I'm slowly learning life just doesn't work that way -- it really is a constant fight. When all we think about are results, what we're really doing is setting ourselves up for disappointment. On the other hand, if we tell ourselves that we're a constant work in progress and that it's okay to lose track of our goals, or that we might not get what we want when we want it, we'll be able to enjoy the journey. The important thing is to keep trying and to not waste time chastising yourself if you fall off the horse, but rather get back on it and charge ahead.

3) Never under-estimate the importance of looking put together. I'm not referring to having your hair blown-out daily -- I'm a weekday bun-wearer myself, however, you always feel better and have a happier, more productive day when you take that extra step. That means wearing a touch of makeup, a little jewelry and some nice shoes. Oh, and for gods-sake NO Lululemon's unless you just worked out or are planning on doing so within 2.5 hours, are nursing an abominable hangover, or if there's a hurricane approaching. And don't even get me started on leggings as pants. 

4) You can't please everyone, so just stop trying. Stop it. Now. I'm the epitome of a people-pleaser, and let me tell you -- it's exhausting.  I mean I have lost sleep worrying about whether I had hurt someone's feelings, someone who wasn't even a good friend, only to later learn they had no recollection of the conversation. My mom has always said: "you're not a $10 bill -- not everyone will like you". Wise words spoken by an even wiser woman. Between dating, working in different offices and socializing,  I find myself interacting with an increasing number of people, and I know if I continue over-analyzing whether my words and/or actions might've negatively affected someone, or worse -- their view of me --  I'll look 50 by the time I hit 30.  Now there's food for thought.

5) When a guy tells you he's bad at relationships, isn't a good communicator and doesn't know what he wants in his life despite being in his thirties -- run. Fast. Never look back. I know I'm regurgitating words from a previous post about dating, but it's something I had to learn the hard way this year, so if I can spare you a lil pain -- than all the better. In fact, I'm considering putting these words on T-shirts. Thoughts? 

6) Be flexible. I'm not talking about the yoga-kind of flexibility, even though I think it does wonders for the mind and body, but rather being flexible in life. I've never been good at either, but as I get older (gaaaaa), I realize the importance of being able to go with the flow and the need to shake things up from time to time. I'm a stickler for routine, but some of the greatest nights of the past year took place when I abandoned my "plan" and did something unexpected, or that I didn't necessarily want to do. 

7) Read. Books, newspapers, magazines, blogs -- the more the merrier. Reading is exercise for our brains and it's never too early to start thinking about ways we can stave off the horrible disease that is Alzheimer's. What's more, reading makes us smarter, more well-rounded humans -- yuppie! It's also the best way to become a stronger writer and a better conversationalist, plus, it's enjoyable and a great way to unwind.  I always start my day by reading a couple articles from the New York Times and New York Magazine, while ensuring to check my style blogs (duh). Below are some  books I've read and liked recently:

- This is Where I Leave You by Jonathan Tropper
- The Marriage Plot by Jeffrey Eugenides 
- The Starboard Sea by Amber Dermont
- Gone Girl by Gillian Flynn

8) Dating isn't easy. Throw that notion out the window and enter the dating world helmut in hand because there will be bumps and you will sustain bruises along the way. I promise though, it will be fun too. Another bit of wisdom: go into every date open-minded. To quote my mother: "you may not like him but you might just like his friend..." Life is full of surprises and you literally never know who's waiting around the corner which is why I think it's  important to get out there and date -- as daunting and painful as it might be. After all, it's kind of hard to win the lottery if you never bought a ticket in the first place. 

9) Throw out the dating rules. When I first forayed into the Manhattan dating world, I was  so focused on how things "ought" to be according to some arbitrary "rules"  that were ingrained in my head, that I spent an inordinate amount of time obsessing over whether I had done something "wrong". With time and a little experience, I've come to believe that rules are stupid, and that when it's "right", no one's going to care who made the first move or who over-shared on the first-date. If you want to call him -- do it! If you're scared, then maybe that's all the more reason to do it. I didn't always think this way, but I'm learnin'.

10) Listen to your body. Just because your friend can workout six days a week and feel perfectly fine, doesn't mean it's right for you. Take cues from your body because it's always communicating with you. I said this back when I was a young lass at 24: our health is the most important thing we've got in this world, so we have to take care of our bodies and our minds. If something doesn't feel right, stop. There's nothing wrong with trying again, but take it easy. And always remember to inhale and exhale. I tend to forget so I figured I'd remind y'all. 

And one more for good luck: Don't knock online dating until you've tried it. All you skeptics out there need to step into 2012 and realize it's not your mama's dating world anymore. Trust me on this one. Just give it a try. Just one -- or two, or three. I'll shut up now. 

Happy Birthday Me!

xoxox
Val

What better time to try a bold lip than on my birthday?
Nars Lip Lacquer in Hot Wired 
Kisses to y'all! 

Talking fitness and nutrition with one hard-core personal trainer

In my head, the new year doesn't begin on January 1^st, but rather it's ushered in by the start of the new scholastic year, which coincidentally, is around the same time the Jewish New Year is celebrated (great minds think alike). And as we all know too well, a new year goes part and parcel with – dare I say it – new year's resolutions. These of course usually start and end with “I want to lose weight and be more active/fit/toned etc”. While I've adhered to my past two new year's resolutions to get more active, I still long for those ellusive toned arms and abs. I also want to eat more fruits, vegetables and protein (I've got the carbohydrate part on lock-down), but I digress... I'm writing this post because after a long and indulgent summer, I think we can all benefit from some tips on how we can stay healthy this year. Recently, I got the chance to speak with certified personal trainer Valerie Wiseman (nickname: "The Drill Sergeant" due to her brutally tough, but effective methods), about her views on food and fitness. I'm of the notion that ignorance – while blissful – doesn't actually do much for our posteriors, so we might as well get as informed as possible and then make our own decisions based on what's right for us. 

Valerie Wiseman hard at work 

What kind of fitness plan would you recommend to a female in her 20's who has barely worked out and wants to tone up and lose a couple of pounds?

I would suggest to get into the gym three times a week for about 45 minutes and to do some resistance training and weights. For women it's good because it strengthens the bones. If it's only to tone up and lose a couple of pounds, you don't have to go to the gym five days a week and go crazy, it's not necessary. I'd also recommend that on a daily basis she try to sit on the computer or by the TV less, and whenever possible to do more activities outdoors.

But what about cardio?

If she does her weight training properly and as she's doing it keeps her heart rate up, the cardio isn't even necessary.

But that's for someone who only wants to lose a couple of pounds, should someone who wants to lose ten pounds or more incorporate cardio into their exercise routine?

Yes. I would say on the days when you're not weight training to do some cardio. I'd also suggest making your weight training a little more intense. But as I always say, 75 to 80 per cent of weight loss comes down to the food you're eating. You're not going to lose the weight or get the results you want just from going to the gym and by not making changes to your diet. It might work when you're 20, but when you're over 30 it won't work because your body changes.

Now that we're on the subject of eating, what kind of dietary advice would you give your clients who want to lost 10-15 pounds? 20 plus pounds?

You have to cut out all the processed foods and all the foods you know you shouldn't be eating. Anything that you find in the aisles in the middle of the grocery store – stay away from.

The more weight you want to lose, the more strict you have to be. Nothing comes quickly and if it does, it's going to come back quickly because you're not putting yourself on a realistic food regime (I hate using the word “diet”). I think the key to weight loss is to adapt a lifestyle change that is sustainable. If you can't keep it up and it's torture for you everyday, it's not going to last and it's not going to give you the results that you want.

If a client of yours wants to lose quite a bit of weight, do you recommend they go see a nutritionist?

Definitely. Most people don't know the first thing about nutrition. You don't have to make major changes; it's about tweaking things, changing things, becoming aware of what you put into your mouth and how much you eat. Most nutritionists will make their clients write down everything they eat for about two weeks and people are always amazed by how much food they consume. Most people eat just to eat. I do it sometimes; I catch myself.

You've recently started taking courses to become certified as a naturopath, what do you plan to do with that certification and why did you feel it was worth getting?

I don't relish the idea of going to a doctor. I believe there's a better way to live and a better way to take care of yourself than going to see a doctor who just prescribes medicine, which I don't believe works to begin with and just masks most problems. Most of our problems stem from a nutritional aspect. And with that certification I want to be able to inform people and help people live a better lifestyle, with more fruits, more vegetables. I've only started, but I'm learning so much already about how to keep your body disease free by keeping it more alkaline as opposed to acidic. You have to eat more raw foods, and food that is closer to its natural form as opposed to processed food that isn't even real food. I mean if you read some labels, there's maybe a couple of ingredients that you know and the rest are all these names you've never even heard of, and this is what people are putting inside of themselves.

What is the biggest exercise mistake that people make when they first start training?

Not having proper form is a big mistake, and this is where seeing a good trainer comes in because they can show you how to do exercises properly. If you do an exercise on a continuous basis and you don't have the proper form, you will eventually injure yourself, and once you're injured you're back to square one because you can't move. People also tend to make the mistake of overdoing it. And like with diet, people should plan to do something they can maintain, that will fit into their schedule and become part of their normal lives because everyone has busy lives. I don't believe in diets or crazy binge workouts because you can't maintain that.

What would you say to that same 20 year-old female who wants to lose a couple of pounds and wants to tone up but cant afford a trainer, or can only afford a couple of sessions?

I think she could get a lot out of three-four sessions with a trainer. Once you have a foundation, you can always go online and look things up and do your research. Go to a good source and pick up information. You can also do classes if you can't afford a trainer and you can get similar benefits.

In your opinion, what are some of the most effective exercises a woman can do at the gym?

Lunges. Your biggest muscle groups are in your legs so you want to work the legs and the glutes. I don't believe in spot training though; you want to strengthen the body evenly all over. You can start with the lower body and then balance out with triceps, biceps, shoulders, chest, back etc. Push-ups are great too.

It's interesting because most of those exercises don't require a gym...

You can do a full-out workout without being in a gym and just using your body weight. You can go into a park and jump on the monkey bars. You try swinging from a dead start on a swing, that takes a lot of core and upper body strength; you're using your entire body swinging.

What's your opinion regarding yoga? Do you suggest to your clients that they do it to compliment their strength training?

Absolutely. The thing with yoga is you really have to start at a level that's appropriate because there are these crazy classes and everyone thinks oh it's yoga, it's easy, and then they're going in and doing things their bodies aren't used to, and coming out with pulled muscles, sore backs etc. It's like anything else, if you don't know what you're doing and you jump into it, you're going to get hurt and then you wont be able to do it.

Is it possible for two women to do almost exactly the same weight training exercises but to get different results?

Yes. It's based on genetics, and several other factors, but I tell my female clients that no matter what they will not explode into the hulk if they workout with weights. That was the fear 20-30 years ago, but it doesn't happen like that.

You used to do lots of figure competitions and you said the one that just passed will be your last, what originally piqued your interest in the sport?

When I was 17 years old, I remember seeing this girl Cory Everson. She was tall, blonde, very pretty, and really stood out from the pack because body builders were all known for heavy steroid use and she was so fit and beautiful to look at without doing all the steroids. When i saw her I said wow, I'd love to be like her. Then in CEGEP I took a body building course. Then I started dating my now ex-husband and when he found out I was interested in it he looked at me and said: “what are you trying to do? Be a man?” And so it was put aside and forgotten about it. After my first child i got into doing aerobics. It was the 80's and aerobics was the thing. Then my friend who was doing all the aerobics classes started teaching weight training and I started training with him after my second child. I was so out of shape and weight training changed by body and I just continued doing it from the time i was 26 till today, so for 20 years now. Then when I was 38 I got divorced and I said to myself I'm going to get into body building and I did my first competition when I was 40 and finished 2^nd in the nationals and just continued doing them. I eventually had to stop doing the body building because for me to progress I'd have to start doing steroids to keep up with the other girls, so I moved down to figure competitions which is a notch below body building. Sadly, lately I'm seeing steroid use even in the figure competitions and it has turned me off the sport. Me doing drugs is just not going to happen and now I go to these competitions and realize I can't possibly compete against this. I think I've had my time with the competitions. It's a lot of work, it's a lot of sacrifice.

What's going to be your fitness routine going forward?

I will still weight train just to maintain the muscle and keep the bones nice and dense and keep my shape. Right now I'm really enjoying cycling outdoors and I'll do that for as long as I can. In the winter I can do indoor spinning; there's no impact and that's what leans me out. Everyone's got their cardio that works for them. I've tried the running. Doesn't work. I've tried the elliptical. I can't ever see myself not going to the gym or training, or doing anything active because it's part of my life. It's like eating and sleeping. It's very calming too.

If you had to pick a mantra what would it be?

You are what you eat.

I like that, but I just find it so confusing now to know what is healthy and good for you because there are so many contradictory views out there. One day eggs are great, the next day they're the devil...

Everyday there's some new thought, it's true. I say eat as clean as you can and you'll be fine. You want a bowl of oatmeal, don't get the Quaker instant oatmeal that you just pour some boiling water into it and it's ready in five minutes, get steel cut oatmeal and take the time to make it. Go and eat things that are as close to the way they came. There's always new and contradictory research when it comes to exercise too. I tell my clients, when you do something and it doesn't feel right or it hurts, don't do it. You've gotta know your body and be in touch with your body and what feels right when you eat or exercise. You take what you can from everything and adjust it to how it fits into your life. We're definitely overloaded with information these days, there's way too much out there.

For more info contact Valerie Wiseman: 514-947-1802