Fitness Professionals are NOT luxury items!

Think about that statement.

If you have been struggling with losing weight, gaining muscle, increasing your core strength or even finding the motivation to exercise a trainer is an absolute necessity.

That's right
a necessity.

I know exactly what you need to do to to achieve your fitness goals. I have a proven strategy that consistently gets my clients results if they listen and act on my instructions.

My passion is for fitness and good nutrition which means I am constantly learning, absorbing, testing and implementing strategies that benefit my clients.

My job is to get my clients results and I deliver.

I am to my clients what my book keeper is to me.
An ABSOLUTE necessity.
I can't live without this woman and have struggled for years trying to get my financials in order. I thought I could do it on my own but the reality is I have no passion for numbers or keeping receipts in order.
Yes... I hang my head in shame.

The point is I hired her because she is passionate about what she does so she KNOWS the ins and outs of how to make my numbers tick.
Without her I would still be struggling.
She is worth every penny I have spent and I can't even begin to tell you how much time, stress and effort she has saved me.

So, to me she is EXACTLY what I can be for every person out there who has tried and failed at weight loss and discovering the body they have always dreamed of.

Stop thinking of fitness trainers as luxury items because I can assure you we are not.

I am an educated professional who lives and breathes fitness.

I can swiftly move you towards achieving your goals, give you qualified information on nutrition, cardio, weight training and dispel common myths that still have a strong hold on the general population like popular urban legends.

I will not only transform your physique but can initiate change that will trickle down to all areas of your life.

An investment in a qualified personal fitness trainer is an absolute necessity to get the job done. I guarantee you won't regret the investment you make in yourself by hiring BUC to help you get there.

Stop thinking about it
and take action
contact me today and become part of the BUC family!
lisa@bucfitness.com

-LC

This is an amazing recipe that was created by my master chef Lissette Steinke. This lady can take pretty much any recipe I throw at her and find a way to make it work around the "rules" that my clients follow to help them reach their weight loss goals. Make a batch and you will be delighted to find out just delicious healthy eating can be!

-LC

Cranberry Muffins

Dry Ingredients Measurements
Slow Oats 1/4 cup
Oat Bran 1 and 1/2 cups
Whole Wheat Flour 1/2 cup
Cinnamon 1/2 tsp.
Stevia Sweet'n'Bake or Splenda 1 & 1/2 Tbsp.
Biox Vanilla Whey Protein Isolate 35 g (1 scoop)
Baking Powder 1 tsp
Baking Soda 1/2 tsp.
Apple Pie Spice 1 tsp

WET IN BLENDER
Plain No Fat Yogurt 1/2 cup
Dry Cottage Cheese 1/2 cup
Egg Whites 1 cup
Orange 1 large
Applesauce 1/4 cup
Cranberries 1 cup
(Fresh or thawed frozen cranberries)

Makes 6 muffins Protein Carbs Fat
Breakdown: 21.22 33.62 2.32

Directions:
Combine your dry ingredients in one bowl.

Throw egg whites in the blender – beat on high for a minute or so then add the rest of the wet ingredients and blend ‘til somewhat smooth. Add to dry ingredients and mix lightly ‘til all is incorporated – do not overmix.

The best way to make these muffins and divide them into 6 equal portions and to purchase an extra large silicone muffin tin (then you don’t have to use any grease/Pam and muffins come out uniformly. President’s Choice has a wonderful extra large silicone muffin tray.) When you are done your batter fill your muffin tins with 3/4 cup of the batter to get your 6 equal muffins. Bake in a 400 degree oven for 15-20 minutes depending on your oven. Muffins will be baked when a toothpick inserted comes out clean. Really watch them as you can quickly go from underbaking them to overbaking them! If you don’t have a extra large muffin pan than split the batter into 12 equal muffins and just eat 2 for your full serving.


Created with love & care by Lissette Steinke 2007

D O N E

That's right... let the madness STOP.
NO more cookies
NO more baked goods
NO more stuffing & gravy
NO more alcohol
NO more sitting around feeling like a stuffed pig

It all ends today!
No excuses
No telling yourself I will start tomorrow
No telling yourself that one more little bite won't hurt

Yes, even I eat cake and cookies and Christmas day is the one day I let myself indulge in whatever I want the entire day....

extreme? I live by high standards 364 days a year. My job, my lifestyle, who I am, how I feel about myself both inside and out dictate what goes into my body day in and day out.

Do I feel good today
NOT EVEN ONE BIT
I am suffering from an upset stomach, mood swings, headaches and just generally feel off kilter. I am experiencing the post Christmas detox. I am experiencing what EVERY client who walks through my door in January is going to experience.

I GET IT
Its hard to dial it back and hop on the healthy band wagon, especially if you have never been on it before. The body LOVES garbage food and has a tantrum when it is taken away.
You have all seen that screaming kid wanting just one more piece of candy and having an absolute meltdown when mom says NO!

I am telling you
start today
kick the sugar bugs to the curb
have your tantrum
suffer through the moods
stay strong, dig your heels in and don't concede.
The child raging within you will settle down

Healthy food will bring mental and physical stability back into your life
Calm will come

Tomorrow is a new day
Make it a great one and start your day COMMITTED to eating clean and getting your first post Christmas workout in.

I feel your pain and understand BUT I resolved to take control today and I did.
I hit the gym at 7am and it felt GREAT
I did not eat ONE piece of junk all day
I drank my water while enjoying the company of family during a boxing day celebration... while my sugar beasties raged on the inside.
I am finishing the day victorious, feeling strong both physically and mentally for not letting that screaming child within me win the battle of wills.

You can do it too

seriously you can

Make 2008 the year you achieve that dream to have your old body back

Day one of your journey starts NOW


-LC

Happy Holidays!
I am lying on the floor typing this while my kids are circling around me with some crazy toys... lazer tag anyone?! Then smell of turkey is starting to fill the house and I know I can't wait for all the trimmings that go along with it.
Enjoy the day and everything it has offer INCLUDING dessert! We can all hit the cardio a bit harder tomorrow.

Best of the season to all of you and I know I am looking forward to everything 2008 has in store!

....................... off to spend time with the kids and our imaginations!

-LC

The Man Who Thinks He Can!



If you think you are beaten, you are;

If you think you dare not, you don't!

If you'd like to win, but you think you can't,

Its almost a cinch that you won't.



If you think you'll lose, you're lost

For out in the world we find

Success begins with a fellow's will;

It's all in the state of mind!



If you think you're outclassed, you are;

You've got to think high to rise.

You've got to be sure of yourself

before you can win the prize.



Life's battles don't always go

To the strongest or fastest man;

But sooner or later the man who wins

Is the man who thinks he can!



-Walter D. Wintle

Have I ever mentioned how much I LOVE Bon Jovi??

Needless to say they put on an amazing show and I was dancing in the isle like a teenager.. with my husband looking on with amusement. I have found myself a bit caught up in the fact that I am not 20 anymore. Don't get me wrong, I can't imagine going back and have to say that being a woman in my mid 30's is a great place to be. I no longer have the insecurities and doubts that I carried with me in my late teens and early 20's and life is good. I have worked hard and have achieved much.... honestly I can only see things getting better from here forward.

So on that note these lyrics just spoke to me last night. Not fitness related at all but just an opportunity to celebrate the fact that I am not OLD.. just older ;)

Just Older lyrics * Bon Jovi

Hey, man, it's been a while Do you remember me?
When I hit the streets I was 17
A little wild, a little green
I've been up and down and in between
After all these years and miles of memories
I'm still chasing dreams
But I ain't looking over my shoulder

I like the bed I'm sleeping in
It's just like me, it's broken in
It's not old - just older
Like a favorite pair of torn blue jeans
This skin I'm in it's alright with me
It's not old - just older

It's good to see your face
You ain't no worse for wear Breathing that California air
When we took on the world
When we were young and brave
We got secrets that we'll take to the grave
And we're standing here shoulder to shoulder

I like the bed I'm sleeping in
It's just like me, it's broken in
It's not old - just older
Like a favorite pair of torn blue jeans
This skin I'm in it's alright with me
It's not old - just older

I'm not old enough to sing the blues
But I wore the holes in the soles of these shoes
You can roll the dice 'til they call your bluff
But you can't win until you're not afraid to lose

Well, I look in the mirror
I don't hate what I see
There's a few more lines staring back at me
Now the nights has grown a little colder
Hey man, I gotta run
Now you take care
If you see coach T. Tell him I've cut my hair
I've kept my faith
I still believe I'm just...Ha

I like the bed I'm sleeping in
It's just like me, it's broken in
It's not old - just older
Like a favorite pair of torn blue jeans
This skin I'm in it's alright with me
It's not old - just older

If you think it
so shall it be

Why do so many of us still wake up with this "bad day" syndrome? Hear me when I say they just don't exist... seriously.. they DON'T exist. All your thoughts and feelings can only be determined by one person and that is YOU!

If you roll out of bed late angry that your alarm didn't go off you can literally think yourself into a horrible rest of the day. I know you have all had them (yes including me)... the day that you spill your coffee, your husband ate your last chicken breast and the kids don't seem to want to co-operate with even your best efforts to get them up and dressed and off to school on time.

I don't have days like these anymore... not to say that the kids are now co-operating any better (because they aren't!) but I no longer let these minor things unravel my good mood. My job requires that I be UP, full of energy and enthusiasm ready to rock my clients workouts. The stresses of running a family, a successful training studio and a full schedule of clients is overwhelming some days to say the least and I am still trying to find my footing.

I had the melt down, the anxiety attacks and that rushed feeling that comes with all these stresses piling up. While sitting on my living room floor not knowing which way to turn I realized that I needed to do some soul searching and make some changes in my life.

The first thing I realized was that my moods and feelings were a reaction to the circumstances and that the circumstances themselves were not the cause. Are you hearing what I am saying?? Just because life is throwing balls at you faster than you can catch them does not mean you need to crumble into a weeping mess..... having this reaction is a CHOICE.

I decided right then to no longer allow my circumstances (all of which I have worked very hard to achieve ironically... you know that saying be careful what you wish for) to dictate my moods. I sat down took a breath and decided to take the emotion out of the problem. I worked through each challenge systematically and had the mindset that regardless of how hard it was or how uncomfortable things became I would not let bad or negative feelings overtake me.

This is a learned ability and each of us are capable of mastering it. We all have ABSOLUTE control of our mind power, our thoughts and our feelings and reactions to circumstances, events and the world around us in general.

So the moral you ask?

The next time your alarm clock doesn't go off be thankful for the extra sleep because your body must have needed the rest. Smile, get up and get on with the day knowing that it can still be a great one if you CHOOSE to make it that way.

-LC

I had a client say to me once that I no longer had to worry about cheats or over eating because I was already there.
This statement baffled me a bit... already there? My fitness journey is no different than any of my clients and I would say that I am far from having arrived anywhere. I have to work hard to maintain my level of fitness but have learned to live my life with balance. The occasional opportunity to party like a rock star still does appeal to me from time to time. I am a REAL person. I like to enjoy a glass of wine with friends and love to let my hair down from time to time but it isn't a regular occurance. It has always been important to me that I practise what I preach but part of this is being honest with everyone who thinks I live in this perfect fitness bubble. I can assure you I do not.
Where I differ from many of you is that a weekend of good times does not bring a Monday morning filled with regret, self defeating talk and the attitude of "whats one more day... I can always start tomorrow". Fitness is my lifestyle, eating healthy is my choice and setting an example for those of you who look up to me for support, encouragement and inspiration is my passion.
So today I am suffering from a nasty food hangover, lack of sleep and an upset tummy but when my alarm when off at 5am I was up and ready to take on the world.

The point is that I am not perfect, I make mistakes and even I step outside of the "healthy zone" from time to time. Does this make me less of a trainer or less of a person? Absolutely not, it makes me just like any of you.

So if you are sitting there reading this thinking that you have to wait until the Christmas season is over to start an exercise program or get serious about learning the art of healthy eating you are just making excuses. Lets all just get through this crazy season the best we can and let the goal of the month to stay in a holding pattern of sorts... no movement up on the scale.. and no movement down. It does sound a bit funny doesn't it? But think about it.. how many of you remember hopping on the scale January 1st to find you had packed on 10lbs during the holidays??
Lets be reasonable here.. knowing that the goal is to hover still keeps us aware of avoiding bad foods but still allows some yummy slip ups. Now this of course is dependant on your activity levels remaining consistant with weight training and cardio... you do still need to move!
Think of how great you would feel starting the new year knowing that you conquered the hardest time of the year with NO WEIGHT GAIN! For many of you this is a HUGE goal and would give you that added boost of confidence going into 2008 to reach for and achieve the bigger picture.
So in the meantime I am putting my party shoes away and slipping on my Mizunos. The party was great, the company was better and the chocolate fondue was to die for but honestly I was happy to have my oatbran and egg whites for breakfast this morning and get back to normal!

Getting Richmond Moving
G.O. Day - Girls Only Lifestyle Expo

G.O. Day is a day-long expo where targeted Grade 9 girls will participate in activity workshops, healthy lifestyles workshops and focus groups to discuss the barriers to participation in physical activity.

Share Your Story:
We are looking for women to share their stories about how becoming active has changed their lives for the better.A selection of collected stories will be used as a part of a video presentation at G.O. Day – Girls Only Lifestyle Expo in Richmond in April 2008. Your story may be used to inspire and motivate girls to seek out activities that they feel passionate about.
Click here to submit your story

Goals:
The goal of the Girls Only Lifestyle Expo is to remove barriers that may limit Grade 9 girls from being physically active by:
engaging girls in activities that they will enjoy for the rest of their lives, raising awareness of the importance of physical activity, and developing healthy lifelong habits.
At the end of the day, we hope to make a difference by assisting the development of good recreational habits and a positive attitude toward physical activity.

Why is G.O. Day important?
A survey conducted by the Richmond School District found a growing decline in the number of girls registering in Grade 11 and 12 physical education (PE) classes.

The event will address identified needs through four components of the program:
Healthy lifestyle workshops
An opportunity to experience a variety of non-traditional physical activities
Focus group discussions
Information booth with relevant materials

Target Group10-15 Grade 9 girls from each school will be chosen based on the following criteria:
Girls who are not currently engaged in a recreational activity outside of PE classes
Girls who are not actively engaged when in PE classes
Girls who are considered to be low asset youth

It is important to note that we are focusing on an individual’s engagement level and lifestyle rather than a specific body type.