I am often approached by women who ask how they can drop that last 10lbs or how to lose their belly fat or how to get legs that are worthy of seeing the light of day and I always respond with "its all about what you eat". What never ceases to surprise me is the response I get. "I eat healthy already, I know what I need to eat". REALLY???



Seriously... if you are not rocking a body you love, something you are doing isn't working. I am a strong believer that you can't out-train a lousy diet so I am standing firm that most of you are missing the mark. FOOD, what you eat, how much you eat and understanding how and what it does in your body is the answer.



A wise woman once told me that there is a big difference between eating clean and eating to get lean or change your body composition. This is a concept that is totally lost on most of us.

Cutting carbs and eating good fats is not the simple answer. Nor is just increasing vegetable intake and watching portion sizes.



Yes eating clean is a good starting place and of course I am all for the above points (except for the removal of carbs... oh for the love of Pete, when will this diet fad die for good), but this alone will not shape the physique of your dreams.



I will use the example of running to help explain my point. I would bet my studio on the fact that most women choose to learn to run not because they have the desire to feel their feet pounding the pavement but because they want to lose weight. Its free (minus the swanky new runners and cute running coat so you look the part) and can be done anywhere. Its also easy to sign up for a group so you have the comfort and support of other like minded individuals. All of a sudden you start to see changes in your body which motivates you to keep running. Then the day hits that you realize that those initial changes you loved and fueled your enthusiasm just aren't happening anymore. WHY? Its called adaptation. The body has the amazing ability to change when there is a catalyst but eventually it settles into the new groove and then its ability to adapt stops the body from making further progress. So whats a girl to do? Guess you need to run more, start hill training, incorporate sprints and start looking at resistance training and a variety of cardiovascular activities.



The same is true with eating clean. Initially when you start losing the junk food, adding more whole foods, grains, vegetables, proteins, good fats the body responds positively so we think WOW this is working! But just as with running over time you start to realize that those initial changes just aren't coming as quickly (if at all) and you still haven't created the physique that your goals were built on.



Do you know that losing weight can be supported by eating more Omega 3 fatty acids? Do you know where to find those Omega 3s and how much you should be taking in daily? Do you know how much room you have for good fats in your daily nutrition plan? Getting in good fats goes beyond adding nuts and olive oil it requires that you KNOW about all the healthy fats and how to properly incorporate them so that they get you to your goal faster!

How about carbohydrates? Do you know the difference between complex carbs vs fibrous ones? Do you know the best time to eat them or what portion sizes match your activity level? Do you understand the important role they play in determining body composition or the fact that your body requires them for maximum performance?

Then there is protein. Do you understand that there is life beyond chicken? Do you know how much you should be eating and how often? Do you understand the importance of variety so you don't run into health issues such as iron deficiency?

Its all in the details. Calories count, even calories from clean foods.

If your weight loss has stalled and you are confused about why, take a step back and get some help to determining what details you are missing.

Its the difference between walking from Vancouver to Miami or hopping on a plane. Personally when I decide I want something I seek out the people who have the experience to help me achieve or learn what I need to so I can get the job done quickly. Time is our most valuable asset and I for one want to make the most of mine.

Put the journey towards your weight loss goals into high speed and learn the details. I promise you will never look back and the BUC nutrition program will change how you think and feel about food for life.

-LC

There is still time to register for the 12 week BUC nutrition program!

You know you want to do this, you know you should do this so why the hesitation?? Sometimes we need to look at the real reasons behind why we choose not to do something that we KNOW we need to. Hesitation, procrastination, excuses... these are the walls that act as road blocks but for the most part they are not built of bricks but are merely illusions seeming real. If you have been sitting back thinking about contacting BUC why haven't you? What are you afraid of? Commitment?

Here it is ladies. Yes there is commitment involved but not to me. The commitment is to yourselves, and aren't you worth it? As a species we need to eat. Everyday we need to eat. Your body is the engine and your food is the gas. Food is our fuel plain and simple. So if you need to eat everyday, why not learn how to do that better? Why not learn how to make better choices so you are not only eating healthy, great tasting food but also losing weight, changing your body composition and gaining more energy and strength. This is turn will increase your vitality, brighten your spirit, lift your moods, elevate your confidence and give you that "BRING IT ON" attitude. Come on ladies ... you know what I am talking about and if you don't, well, you don't know what you are missing!

Stop looking for reasons why you can't and start looking at all the reasons why you should. If you have date conflicts contact me, if budget is an issue contact me. You don't know what you can make happen unless you ask! The clients who want to make the change find the way to make it happen. NO excuses, NO hesitation.

Class starts January 14 (yes this Thursday) at 6:30
Limited spots are still available!

If not now, when?

Contact me now! lisa@bucfitness.com

Make 2010 your year to finally put a stop to the ups and downs of dieting and learn exactly what it takes to get the body you dream of. Nutrition is the missing link in the weight loss battle and with all the conflicting information and misleading marketing tactics being used by food manufactures many individuals are not getting significant or lasting results. Eating to change your body composition is not as simple as just eating healthy or depriving your body of food. This seminar is designed to provide you with the truth about dieting, quality of food and how to let go of the dysfunctional relationship we have with food and the scale.

BUC's nutritional seminar will open your eyes to all the hidden obstacles that may be contributing to your lack of permanent weight loss or the inability to truly achieve a tight, toned physique. Women do have the ability to have amazing figures at any stage of life including after having children and well into our 40's and beyond. 40 doesn't mean you have to live in an unfit, unhealthy body. Embrace the possibility of having unlimited energy, feeling amazing in your perfect pair of jeans, looking and feeling better than you did in your 20's. Yes ladies, you can have it all!

BUC will teach you strategies to cut through the deception on food packaging labels, identify hidden sugars and how to decipher the good, bad and UGLY. We will discuss the truths and myths of low fat, low carb and other dieting tactics and exactly what a faster metabolism is and what it means to you. This seminar is designed to provide you with manageable and easily digestible pieces of the nutrition puzzle, which will guide you towards building your own healthy nutritional lifestyle and the achievement of your goals. I guarantee you will leave having had your own "AH HA" moment!

BUC clients don't diet. They learn how to fuel their bodies by making educated choices so they can look and feel great.

This is a 12 session series which includes weekly weight and measurements checks, food logs, a grocery tour, menu planning and meal building and a look at some of the emotional boundaries that keep us from achieving our goals.

Starting: January 14, 2010 (Thursdays)

Time: 6:30 to 8pm

Location: Unit 170, 5640 Hollybridge Way, Richmond, BC

Cost: $700 plus GST

To register contact Lisa at lisa@bucfitness.com or 604 618 4595. Space is limited!

Course Outline:

Week 1 * January 14

Introductions

Assessments including measurements, pictures and weight

Goal Setting

Week 2 * January 21

Nutritional Foundations & Healthy Eating Tips

Introduction to Protein

Week 3 * January 28

Review week 2

Self Image: The impact of our thoughts and feelings

Introduction to Fats

Week 4 * February 4

Review week 3

Focusing your energy: How to manifest what you desire

Introduction to Complex Carbohydrates

Week 5 * February 11

Review week 4

Putting it all together & individual plans!

Week 6 * February 18

Review week 5

Menu planning and building meals

Week 7 * February 25

Commitment (Paul Cassidy Guest Speaker)

Week 8 * March 4

Grocery Store Tour

Week 9 * March 11

Focus on: Grain exchange

Building meals * How to make one recipe into many!

Week 10 * March 18

Focus on: Alcohol

Building meals

Week 11 * March 25

Re-assess! Full pictures & measurements

Week 12 * April 1

Celebrating our success!

Recently I had the pleasure of attending Paul Cassidy`s workshop "Reclaiming your inner power. Creating results in health, wealth and relationships". This seminar was presented at the BUC studio and I wanted to share some of the things that were talked about that really hit home with me.

Insanity. Doing the same thing over and over hoping for different results.

Sound familiar? How many times have you said you wanted to lose weight so you got back on the diet roller coaster, hit the gym hard only to find a few months later your motivation has wained and you are popping chocolates in your mouth? If you want to make real change in your life you have to bring your patterns to a conscious level and then make a decision to do something different! For many of my clients part of ending their insanity was to walk through my doors and ask for help and guidance in doing things differently. Which brings me to my next point..

If you ask for help be prepared to ACT on the help you receive.

It is hard to ask for help. It makes us feel uncomfortable, sometimes inadequate, stupid, and even shameful and embarrassed. Paul's thoughts were to ask yourself this. How does it make you feel when someone asks YOU for help? Everyone in the class agreed that it felt great, empowering, made us feel needed and worthwhile, happy and smart. So the next time you hesitate to reach out and ask, realize that in asking someone for help you are actually giving them the gift of good self esteem. Hmmm seems like a win /win to me. You get the help you need and you leave someone else feeling great! Now the kicker is you need to take that help and honor the advise or guidance you are given. For example, if you hire me to help you break your own insanity cycle then take what I give you, which includes your homework programs and guidance on how to put together your healthy meals and get it done! Which then leads into the third point...

Pain in life in inevitable. Suffering is a choice.

Ouch.. how very true. So now you have your plan, you have learned how to eat, but you still choose to not commit 110% so you get less than stellar results. You then continue to SUFFER in a body that you don't love, in thoughts of being "less than" and feeling down on yourself for not having the will power to walk away from the Christmas goodies. This my friends, is a choice and it may not be on a conscious level but it is a choice. You are just avoiding the pain of having to make life long changes, facing behaviors that don't serve you and being uncomfortable. Change is hard, and I understand that, BUT the pain of making these changes is temporary... if you choose not to your suffering will be endless and life long.

I believe that most of my clients are addicts. Addicted to food, unhealthy lifestyles and addicted to negative self beliefs, yet we as a society don`t view them with the same compassion as we would an alcoholic. Think about that.... if someone has a drinking problem and makes the choice to end their suffering, initially it is quite painful. To admit to having a problem to friends and family must be hard but in almost all cases they are greeted with open arms, love and compassion and not judged on a behavior. Good people make poor choices everyday. Then they are able to ask for help, attend AA meetings and surround themselves with support which is how they ACT on the help they have been given. It is a life long battle but one that must be undertaken in order to break the addiction and end the insanity. They do not have the luxury of `just one drink`. Think about that every time your will power feels weak.

In 2008 Statistics Canada reported that 51% of Canadian adults were overweight and about 17% of those fell into the obese category. I won`t even begin to look at the US statistics....

It is time to start looking at yourself and realize that you don`t have to be a part of the rising statistics. You can make a change, ask for help, act on the help that is given, walk through your pain, end your suffering and stop your insanity. It won`t be easy for most, but it is do-able for ALL.

Bodies Under Construction is full of amazing spirits, clients and trainers who will extend their support and do their part on helping you walk a healthier path.

Maybe one day we will view over eaters with the same compassion as we do alcoholics... perhaps when society realizes and is ready to face what a significant problem this is we will see more change.

Until then I do what I can to help every individual who walks through my door. So ask me for my help..... my own self esteem likes the boost!

Lisa

On a side note. Paul will be back in the studio in the new year presenting this seminar again and will also be a part of my 12 week nutrition groups that will start on January 11th and 14th (details will be posted shortly or email me directly for more information).

I want to take this opportunity to introduce Paul Cassidy. Paul and I have been working together on the development of BUC and my own "stuff". Some of my own personal fears and insecurities have been holding me back from achieving my own goals both personally and professionally. Paul has been instrumental in helping me find my way and step into the next phase of BUC and new programs and products that will be available to all of you in the new year. I have currently been running a test group geared around a very intensive nutrition program that also looks at the reasons why so many of us reach to food for comfort. The group was incredibly impressed with Paul's short presentation so he has agreed to do a more intensive program. The details of this workshop are below or on the attached PDF.

I hope you take a moment to read through the information and consider attending. You will not walk away disappointed and Paul will leave you with many things to chew on (no pun intended).

I feel very blessed to have met him and have worked with him and am so happy that I get to share him with all of you.

This will also be your opportunity to check out my NEW second BUC Studio (located in Evolution Sport Therapy)!!


Lisa

Re-Claiming Your Inner Power

Workshop on Creating Results in Health, Wealth and Relationships

Presenter: Paul Cassidy

Are you fed up with wanting to improve your life and then running out of will-power or sabotaging your best efforts by slipping back into old negative patterns that result in feeling discouraged and or defeated? Do you want to change this on a permanent basis?

Paul experienced what he describes as a major wakeup call some years ago when his marriage failed and he had to walk away from his business. This resulted in a period of serious despair and depression. From the bottom of this pit Paul started on a journey of self reflection and self discovery. Over the course of this journey he has met several outstanding teachers with whom he has spent considerable time with including Eckhart Tolle, the now famous author of The Power of Now and A New Earth. Paul has subsequently developed a number of techniques that he has successfully applied not only to himself but also to helping many others significantly improve Health, Wealth and Relationships.

If you are having challenges with these aspects of your life and you would like to learn the tools that will provide you with the ability to dramatically improve these areas, then you are invited to attend Paul's workshop.

Saturday 28th November 2009.

9.00a.m. till 1.00 p.m.

Bodies Under Construction 151- 6151 Westminster Hwy, Richmond BC

(Evolution Sport Therapy) ** NEW SECOND LOCATION FOR BUC! **

Special introductory price of only $150.00.

It is recommended that you book as soon as possible as space to this seminar is limited.

Registration can be made by email to lisa@bucfitness.com or 604 618-4595

Background:

Paul received his BSc. In Computing Science from North Staffs University, Stafford, and his Masters degree in Systems Engineering from the University of Lancaster, England. He has published a book on resource allocation in hospitals and, while Clinical Assistant Professor in the Faculty of Medicine at the University of British Columbia, was co-author of a series of academically critiqued policy papers on demand management for diagnostic services. He has been guest speaker at a number of industry-related events in North America and throughout Europe as well as a guest lecturer at the Royal Chartered Institute of Marketing.

His professional career has included senior management roles in several companies including G.E. as well as establishing a new medical device company that will most likely go public in 2010.

Re_Claiming_Your_Inner_Power_Workshop.pdf