BUC Fitness

2012-02-10T21:48:00.000-08:00

Bill Gordon walked into my life on May 1, 2007 and he was miserable.

At 71 years old he had suffered a stroke and had sought me out to “work on his fitness”. Honestly I took one look at him and thought... hmm what the heck am I going to do with this guy? He didn’t talk much other than grunting and didn’t really know how to take me or my positive attitude. Our journey together started with lots of walks, loooong walks just to get him moving. His body was hurting from being stationary and physical activity was a distant memory. I remember chatting away while Bill was huffing and puffing trying to keep up with me, when he suddenly remarked “why the heck are you talking to me, I can barely catch my breath to respond!”. I chuckled and told him that if he could answer me it meant there was still breath in his lungs and that was a good thing. The goal was to actually be able to carry on a conversation during these walks, which we eventually did. This was the beginning of our friendship. We started with basic exercises in the studio, learning to squat, and working on balance and of course Bill got his lesson in how to eat for health, weight loss, healing and longevity. He lost the physical weight but the most amazing thing happened. As Bill regained his health he began to sparkle. No longer would he show up grumbling under his breath but instead I was greeted with a smile that would light up the room. I began to look forward to seeing him for all his appointments instead of dreading what I was going to fill his hour with. His Dr. was amazed with Bills results. His blood pressure returned to normal and he was able to come off his water tablets and his HDL went up while his LDL went down. Bills transformation was nothing short of extraordinary and he delighted in bringing me his medical reports. He was so proud that his hard work and dedication to his fitness had paid off.

Bill followed me through four studio moves, watched my kids grow, gave me a shoulder and perspective as my marriage came to an end, coached me on dating (10 years up and 10 years down was his approved range), coached me in business, watched me fall in love, lease and transform a new studio and recently expand my family. I watched him negotiate his business and form a partnership with Steve and I also saw the joy he had in going to the office every day. I listened to stories of his grandkids and set him up on a blind date with Heather (another BUC alumni) and couldn`t have been happier seeing the friendship develop between the two of them. Bill finally had a partner to share time eating out and someone to enjoy life with him outside the office. Bill embraced life, refused to slow down (although he did admit to enjoying his 4 day work week when he did decide to cut back) and wanted nothing to do with anything that didn’t enhance his day or his life. He always reminded me of our anniversary of meeting and the start of his fitness journey and treated me to a dinner or lunch. He often joked that we would have made quite the couple had he fit into the dating age spread. Everyone was touched by Bill and he took it upon himself to work with all the beautiful ladies in the BUC studio. He enjoyed learning pilates from Crystal, worked some nagging injuries with Andrea, kept pace with Tia and always looked forward to time with Mimi.

November of 2011 Bill noticed his breathing wasn’t great and was struggling to catch his breath during our workouts. Tests done in December showed Bill had stage 4 lung cancer. February 9th, 2012 his bright sprit was extinguished. Bill, thank you for teaching me that age is not a boundary for fitness and to not put limits on capabilities regardless of age. I never treated him like he was old and he went beyond my wildest expectations. I will miss him and for all the BUC clients who had the pleasure of meeting Bill you already know what a huge loss this is to the BUC family.

Bill's story should remind us all that it is never to late to get fit and to find happiness. He fought for his life, did the work and made the changes to prolong it. He lived his final years with spirit and joy for everything he did and brought the same to everyone he met. When his cancer was diagnoised the Dr.s were surprised that it had progressed so far along without him noticing. I imagine his level of fitness meant his body was able to stay stronger while the disease progressed silently.

Rest in peace Bill .... but make sure you still pick up the skipping rope from time to time. You will always be loved and will never be forgotten.

"Fitness and nutrition are often taken for granted or ignored altogether by many of us. The consequences are overweight with potential health problems and growing disinterest in family, work and friends. We become sluggish overweight couch potatoes leading us down the road to depression. If you need to get happy, fit and fully alive to take on and enjoy all the things you want to do and meet all the people you want to get to know – see Lisa so she can get you started and keep you on track. I am today at the end of 20 weeks in a program to save my life. You see I am recovering from a mini stroke and had to do something with my 210 pound out of shape body - 160 to 170 pounds of weight in a fit body was what I needed. I am now at 179 pounds and well on my way to fitness and as an added benefit without high blood pressure medication." - Bill Gordon age 72

-L

2012-01-23T13:26:00.000-08:00

Have you taken your happy oil today??

So little thought (if any at all) is given to what we put into our bodies and how it affects our energy, moods and emotional stability. Whenever we feel low or depressed it is often chalked up to a poor night's sleep, the weather or a variety of other reasons. While these are all contributing factors, we need to look deeper. Many of us are lacking in a solid understanding of foundational nutrition and the role it plays in how we feel. Saying you eat healthy just isn't good enough.

I will be doing my best in the coming months to launch a "food for thought" newsletter that will highlight simple changes you can make to create better health for you and your family.

Topic of the month is Omega 3 fats, what they can do for you, and what you might be experiencing if you are deficient.

We have become obsessed with low fat diets and although many of us are paying closer attention to the information coming out about Omega 3's, we are still confused about what they are and the role they play in the body. The saying "you are what you eat" holds true when it comes to fats. Every cell in our body is affected by the type of fat you consume. Lower fat diets have now been linked to depression, mood disorders, over eating, vitamin deficiencies, and high cholesterol to name a few.

Our bodies can not produce Omega 3 or 6 fatty acids and we must consume them in our diets for optimum health. This balance should be 4 parts Omega 3 to 1 part Omega 6 however, the general population is closer to 1:20. This is because Omega 6's are easy to come by. They exist in plant based oils and we are unknowingly consuming them in all factory raised animals that end up on our dinner plates (another reason for shifting towards organic meat!). Omega 6's are responsible for blood clotting which is an important function but too much and we run into problems with our blood becoming too thick. This of course, increases our risk of heart and stroke problems. Omega 6 and 3 are responsible for helping us maintain a youthful appearance through our skin health as well.

Omega 3's can be found in both plant based foods such as flax seeds and walnuts, along with fish and fish oil products. Even within these groups there are significant differences. Flax and walnuts contain ALA and fish contains DHA and EPA. The body can convert ALA into DHA and EPA but isn't very efficient at doing so which is why you should be consuming a Omega 3's from a variety of sources.

So what happens when we are deficient in Omega 3's and how can we boost them?

Research these days supports that low DHA is associated with memory loss, difficulty concentrating, depression, and other mood problems along with Alzheimer's disease. Omega 3's and DHA specifically, is what the majority of your brain is made up of. Makes sense that consuming a good quality fish oil is very important for brain development. It helps to keep us sharp as adults and is imperative to our growing, learning children. A growing fetus will benefit from a mothers intake of Omega 3's and breast fed infants also will aquire these fats through breast milk. Studies are also being conducted to see if deficiencies in Omega 3's are contributing to ADHD in both children and adults. Seems to make sense since most of my clients vividly remember being forced to take a spoonful of Cod liver oil (see your parents did know something!!)and rates of ADHD in recent years have been on the rise as we have given up this nasty tasting ritual.

Omega 3's help lower our bad cholesterol (LDL) and elevate the good (HDL) which improves our artery and heart health (see the effects of Omega 6 on blood clotting above). They also increase our bone heath by positively effecting our calcium levels.

Wanna have a baby but are struggling to conceive? You guessed it. Low levels of Omega 3's can contribute to a list of reproductive problems and I can't say enough just how imperative they are to a woman's hormonal health. Stop yelling at your kids and husband and take your Omega 3's! Within the BUC alumni I have watched time and time again the shifts in my female clients when they get a handle on this piece of the nutrition puzzle. Male counterparts are cheering the better moods, and the women are thrilled at returning menstruation, their ability to conceive (yes folks this is a true story!), and diminished PMS symtoms. Once you have been a regular consumer of these happy oils you will see and feel a very marked difference if you fall off the wagon and let your levels drop.

Omega 3's have an anti-inflammatory and healing effect in the body so put down the ibuprofen! Just by balancing out the inflammatory effects of Omega 6's you will see a marked improvement in how quickly injuries heal. Aching joints can also be helped by increased Omega 3 consumption. Even inflammatory conditions like asthma, Crohn's disease and food related sensitivities can be helped by Omega 3's anti-inflamatory effect.

Do you have skin conditions like psoriasis, acne or just feel very dry due to the cold weather? You guessed it. Omega 3's will help with these as well, hydrating your body from the inside out.

Omega 3's are also key in revving up the bodies metabolism and DHA and EPA play a key role in the bodies ability to burn calories effectively. If you are looking to lose weight EAT YOUR OMEGA 3 FATS!

So what do I recommend? I suggest all clients get in a minimum of 5 grams of Omega 3's daily and variety is key. Some days have ground flax seeds, flax oil or a few walnuts and other days try to incorporate in cold water fish such as wild salmon, or sardines or a good quality fish oil pill or supplement.

For those of you taking a fish oil pill 5 grams = 4 x 1000mg pills. In a pour form of pure flax oil a teaspoon will do it. If you are taking a flavored fish or flax oil like the Barlean's then a tablespoon per day will fill this quota.

I am always on the hunt for foods that taste good and are good for you. I am a realist when it comes to nutrition and I KNOW my clients have a much easier time incorporating my suggestions if they are A. EASY and B. TASTE GOOD!

I recently discovered the Bareleans product line and am now happy to carry it in the BUC studio for your convenience. So far feedback from clients on this product has been amazing. Their kids love it and don't even know they are eating fish oil and it is quick and easy to mix into shakes, or a non fat Greek yogurt. I even managed to hide the Pina Colada flavor into a fruit dip I made over Christmas.

3/4 cup Non Fat Greek Yogurt
2 Tbsp Barleans Pina Colada
1 Tbsp Bob's Red Mill Shredded Coconut
1 Tbsp Cocoa Powder
Liquid Stevia to taste.

Mix all ingredients together and chill.
Cut up assorted fruit for dipping and enjoy!

Flavors available include:
Omega 3, 6, 9 Orange Creme Swirl
Omega 3 Pina Colada, Lemon Zest, Peach Mango
Strawberry Banana Flax Oil
Plain Flax Oil

So many uses and you are only limited by your imagination. One of my clients husband poured it on his ice cream with a banana!

We have a few more grey days ahead in the lower mainland so give your moods a boost and start incorporating your Omega 3's and find your smile!

So there you have it, the skinny on Omega 3 fats!!

We have samples for clients to taste in the BUC studio , through Balance in Motion, New Level Personal Training and also at the Maki Performance Training studio.

Please contact lindsay@bucfitness.com for ordering information.

-L

2011-08-15T23:39:00.000-07:00

Where does the time go?? Summer seems to have just arrived and already its time to start looking towards September!

This year has been so busy at BUC and also in my personal life. Most of you know we welcomed Jake, the newest member of our family a short 8 weeks ago. I still look back over what seemed to be a very long pregnancy and wonder why once the baby arrives everything seems to move double time... if only pregnancy had been the same!

What a crazy ride pregnancy was and I can honestly say that for the most part I enjoyed the ride this time around. With my oldest son now 11 and my 9 (soon to be 10 year old) it seems like a lifetime ago that I walked this path. I said I would never do it all again and am so happy to be eating my words now.

The 3rd time around really is the charm... still challenging having a newborn in the house but with experience comes a much more relaxed attitude or perhaps I am just older and more grounded in myself now. Regardless of the reason I can honestly say that this little man isn't slowing me down... much ;)

So what was pregnancy like this time around? I can say that it was totally different from my past two experiences for a variety of reasons. I am much more "fit" now than I was in my 20's and my nutrition is on a totally different level. Did it make a difference?? YOU BET!!
Yes I did get some interesting cravings but because of my commitment to a healthy lifestyle my cravings were easy to maneuver. I was able to have all those little extras without running wild and without causing excess weight gain. I made a commitment to myself that I would use this opportunity to set an example for my clients to show them that pregnancy doesn't have to mean unnecessary weight gain. I was able to eat a variety of foods and enjoy larger portions, maintain a level of activity and continue to learn balance, how to listen to my body and appreciate my growing bump. It was an incredible learning experience and I look forward to bringing new insight and information to clients before, during and post pregnancy.

30 weeks

My total weight gain was 18lbs and Jake was 6lbs 3oz.

8 weeks post pregnancy I am within a few pounds of my pre-pregnancy weight. I can assure you that this weight loss was not due to logging hours in the gym.... sadly I am struggling with getting as much workout time in as I would like and only average 2 or 3 workouts a week. Time is a limiting factor with a new baby so I focus on not just feeding him but also making sure I am organized to feed myself. Healthy eating along with healthy weight gain during pregnancy has been the key to my success post pregnancy.

So what is the best advise I can give to anyone who is expecting or planning a family expansion?? Learn how to eat and stay conscious of what and how much is going in your mouth. It is an experience in itself watching your body grown and change and is really beautiful to embrace the bump BUT let me tell you that no woman thinks it is cute or beautiful to look and feel pregnant when your new born is suddenly turning one.... yes, time does fly by that fast!!

If you are reading this and can relate then perhaps its time to re-claim your pre-baby body and learn how to eat the right way, for health, longevity and to create a body you can love. If you don't have a baby on the way yet then its a perfect time to LEARN how to eat and make your pregnancy a smoother ride during and post!

The September E.A.T! classes are registering now so find the one that fits the woman you are and drop me a line!

Both programs can be found at http://www.bucfitness.com/eat.html or you can contact me directly for information at lisa@bucfitness.com.

If you are interested in seeing my pregnancy evolution please check out my pictures on the BUC Face book page and while you are there enter to WIN one the E.A.T! September programs at 50% off!! Just follow the links to Facebook on the home page of http://www.bucfitness.com/ and look for the CONTEST tab on the left of the page!!

Post pregnancy pictures are coming soon!

Special thank you to Susanne at http://www.bubblegumphotography.com/ for the beautiful pictures contained in this post. Please check her out on face book or the website to see more of her amazing work!

-L

2011-03-29T20:06:00.000-07:00

As a society we live in a world that demands certain boundaries regarding our right to live safe and healthy lives. We have laws and rules in place to uphold these boundaries and become outraged if someone steps outside of these. We live by rules to keep us safe and our children and families safe... I can't imagine a mother allowing someone to put her child in a car without being properly secured and last time I checked playing in traffic was still a no go. We can't steal a BMW because we are bored with our Mazda and we can't physically harm someone who has wronged us. There are serious repercussions if you want to walk this road.
We condemn world leaders who abuse their country men and we watch in horror when natural disasters turn into man made disasters. I think we would all agree that to live in a world free of Nuclear energy is something that needs to be seriously explored. We are currently waging war against leaders who would happily see the uprising against them squashed and could care less about the blood that is spilled to achieve this.

So someone please tell me WHY???

WHY do we still sit and argue that we can eat whatever we want, when we want, abuse our bodies and live with total indulgence in terms of food when it is a PROVEN FACT that unhealthy foods and poor nutrition contribute to serious illness including heart disease, cancer, diabetes, high blood pressure, strokes, osteoporosis, birth defects etc????

It's NOT OK for others to inflict pain, suffering, disease or death on us but we can choose this for ourselves and for our families? When are we going to realize that boundaries and rules around food are NOT optional and that those of us grounded in a healthy lifestyle take these boundaries seriously? How I choose to live my life does not guarantee me longevity or a life free of disease but just like playing in traffic I think I will take my chances and abstain. Sure I may jaywalk from time to time, just like I may have an incredibly decedent bowl of vanilla ice cream drizzled with caramel occasionally, but I am OK with the boundaries that my lifestyle requires on a daily basis. Perhaps if more people shared my vision and lived with more nutritional boundaries the billions of dollars that are spent yearly on health care could be put to other uses.... I know I can think of a few places this money could be put to good use.

I will step off my soap box now but leave you with this quote that I hope inspires you to think more about setting some of your own nutritional boundaries and embracing a healthier lifestyle.

"Make time for health now or be forced to make time for illness later".

Now ... go eat some vegetables!

-L

2011-03-11T15:52:00.000-08:00

OH Nuts!

Nuts we all love them but these tasty little gems need a little light shed on them so let me flick the switch for all of you.

Nutritionally speaking we get many great qualities from nuts. They are rich in monounsaturated fat and have a pretty neutral effect on health. They don't really hurt us nor have they been proven to drastically improve our health. They don't increase our blood cholesterol levels but nor do they really decrease them (this excludes walnuts which are actually a rich source of Omega 3 fatty acids which have been proven to decrease these cholesterol levels). Nuts fall into the category of Omega 6 fatty acids and our diets tend to be quite prevalent in this type of Omega's. Please note I am generalizing here and each nut has a very unique nutritional make up but this is just to give you some basic understanding.
60% or more of the calories in nuts come from fats so WHY do we continue to look at them as being predominately a protein? Yes, there is protein in nuts and significant amounts in some, however, if your goal is weight loss, looking great and feeling great then its time to take a hard look at these high calorie delights.

Would you consider oatmeal a protein? Most of us understand that this is a carbohydrate and are completely unaware of the protein content. Did you know that spinach also contains protein? Partial proteins are residual in MOST foods we eat, but when I look at foods I categorize a macro nutrient based on the question "what (protein, carbs or fat) is providing the greatest % of calories". This is how I enable clients to place boundaries on foods while still being able to choose and enjoy them at their discretion without fear of weight gain or overeating.

Nuts are good for us... great, we all know and understand this, but if you are turning to these to fuel your protein needs and you are not a vegetarian put down the bag of almonds and step away. There is a time and a place to utilize this compact caloric source but when weight loss is the goal you MUST be mindful of them and ALL your fats, good, bad and ugly.

Treat them as a fat, all be it a good fat, but give them the respect they deserve. Eat them and enjoy but moderation here is key. They must be consumed in their raw unprocessed state (sorry roasted and salted isn't going to cut it).

8 almonds will give you 5 grams of fat (or 45 calories from fat) BUT only 2 grams of protein (or 8 calories).
In the battle of you VS a bathing suit ready bottom you can see how from a calorie stand point these really add up quickly.

Remember calories from fat are 9 per gram and calories from protein are only 4. Again, unless you are vegetarian, stick to getting your protein from true sources (animal or soy based) and keep your fats present in your meal plan but strictly measured and under control.

Over the next few weeks I will be talking more about fats and making sure you understand the power they have to help you achieve great results or how quickly they can unravel all your hard work.

-L

2011-03-01T13:16:00.000-08:00

This is not a fitness related post but more of a celebration and to honor all the clients, friends (and maybe even myself) who are nearing or crossing into the land of the 40's. Its a great time to be a woman and personally life seems to keep getting better the more years I walk through it....

Andy Rooney was onto something with this commentary. Enjoy the read!

Women over 40

As I grow in age, I value women who are over 40 most of all. Here are just a few reasons why........

A woman over 40 will never wake you in the middle of the night to ask,"What are you thinking?" She doesn't care what you think.
If a woman over 40 doesn't want to watch the game, she doesn't sit around whining about it. She does something she wants to do. And, it's usually something more interesting.

Women over 40 are dignified. They seldom have a screaming match with you at the opera or in the middle of an expensive restaurant. Of course, if you deserve it, they won't hesitate to shoot you, if they think they can get away with it.

Older women are generous with praise, often undeserved. They know what it's like to be unappreciated.

Women get psychic as they age. You never have to confess your sins to a woman over 40.

Once you get past a wrinkle or two, a woman over 40 is far sexier than her younger counterpart.

Older women are forthright and honest. They'll tell you right off if you are a jerk or if you are acting like one! You don't ever have to wonder where you stand with her.

Yes, we praise women over 40 for a multitude of reasons. Unfortunately, it's not reciprocal. For every stunning, smart, well-coiffed hot woman of 40 , there is a bald, paunchy relic in yellow pants making a fool of himself with some 22-year-old waitress. Ladies, I apologize.

For all those men who say, "Why buy the cow when you can get the milk for free". Here's an update for you: Nowadays 80 percent of women are against marriage, why? Because women realize it's not worth buying an entire Pig, just to get a little sausage.

-L

2011-02-21T22:24:00.000-08:00

I am so excited to finally share the new E.A.T! logo! I am very pleased with how it turned out and believe that it conveys exactly what my nutrition programs are all about. I want to thank all my clients who were involved in it's development and helped to give it life. Everything I do is based on the honest feedback of clients and this logo is no different. I hope that these clients are as thrilled with the end result as I am and that it honors all this feedback. It speaks so loudly to the core of what I teach and how I want my clients to feel inside and out.
Special thanks to my new design team of Victor and Emily of Emilicious Designs http://www.emilicious.com/ who were able to take the BUC logo and create an entirely new identity while still maintaining the integrity of my current logo and keeping my brand consistent. I can't say enough about the level of service and professionalism that is a part of how they do business. They made a stressful process comfortable and were easy to work and communicate with. I look forward to having them continue to play a role in the evolution of BUC and EAT!.

I absolutely love it and am excited about watching this new division of BUC grow and flourish!

-L

2011-01-30T22:32:00.000-08:00

There is a saying... when you are ready to learn the teacher shows up. I am a firm believer that what you put out to the universe is what you get back and this is exactly what has been manifesting in my life. Which leads me to my next saying... be careful what you ask for.

Bodies Under Construction is a business in progress and with this progress come a harsh reality check around where I want it to go and what I want it to become. Sound familiar?

Clarity. It is the cornerstone of what I teach. What do you want, why do you want it and what game plan do you need to follow to get there. I know how important these questions and answers are towards achieving big or small goals in health and fitness but oddly enough I haven't done this in my own business recently. For most trainers starting out the goal is to just get that first client and then build on that success until you they have a strong and established clientele. I achieved this, which then allowed me to move forward to my next goal which was to have a big enough space to work with more than one client at a time. Why did I want this? Bottom line is that I trade my time for income and just like the rest of you I am limited by the numbers of hours in a day. I also achieved this goal so it was time to ask myself again "what do I want for BUC"? My own studio. Why? So that I could determine my own schedule without having to work around anyone else and to hire other fantastic trainers to help me (thus solving the limited hours in the day problem). For long standing clients of the BUC family, they know it didn't take me very long to achieve this goal as well. Fast forward and I am finally in the space I have always dreamed about and am building the environment I knew was possible. A facility that allows me to teach, train and be surrounded by like minded fitness professionals who are the best in their specific niche. From the outside looking in, most would think that I have it all couldn't still want more. This assumption that would be wrong.

So lets get back to the teachers...

I realize I have managed to build a great foundation for BUC but I also realize that I need guidance for the next part of my journey. I put this out to the universe and in the teachers walked. One is a client who started from nothing and has grown a multimillion dollar company. I have had the pleasure of touring his plant, and seeing the enormity of his operation up close and personal. The amazing thing about successful people is that they can recognize the undiscovered greatness in others and welcome the opportunity to offer guidance and act as mentors. Teacher number two is also a client and holds the key to helping me create clarity regarding where to take BUC and the choices and decisions I will need to make to get there. He holds the map and has a proven track record in creating great things from small businesses wrestling with where they are going and how to get there.

The point of all of this? Firstly, I want you to all understand we all struggle and need teachers. Each of us have pieces of our lives that we don't want to look at or that create a tremendous amount of anxiety and I am going to really push this and say that sometimes these pieces can be down right painful to look at. Creating new clarity in my business, taking a hard look at the ugly and following a game plan TRUSTING that my teachers will lead me down the path to success, has already proven to be challenging. On the days I doubt, and maybe even have a tantrum or two I go back to what I do day in and day out for my clients.
I AM THE TEACHER, the leader, the mentor and I hold the road map for my clients success in the field of health and wellness. I nurture my clients to trust using a step by step road map to help alleviate or minimize the anxiety of change. I create trust by slowly creating results both physically and mentally. I show them the way by providing proof of what my other clients have achieved and I walk beside them through all the tantrums while helping them define CLEARLY what they want.

Clarity or not, road map or not without taking ACTION daily you get nowhere. I could have turned and walked away when my teachers showed up out of fear, anxiety or just plain laziness recognizing that what I need to do is going to take work and change. I chose not to. My time is now. My time to conquer my fears, create clarity, learn, grow and succeed is now.

If you have been wanting to lose weight, change your body composition, exercise for real results and alter your way of living I am the teacher and I am here waiting. The choice to take action is yours and yours alone. Its not about the cost, or the time... both of these excuses are just that, excuses. Nothing worth having is going to just manifest without some effort and sacrifice on your part. I am willing to do it because I AM WORTH all the success this universe has to offer. Aren't you?

The E.A.T! programs get underway next week so if you have been reading about them, thinking about them and procrastinating about registering STOP and just take action. Your body will love you for it.
Join me and make 2011 the year of unlimited possibilities and join the E.A.T! revolution.

Details can be found under the E.A.T tab on the website.

I look forward to sharing my continuing journey and more exciting news in the coming months!

-L

2011-01-02T21:45:00.000-08:00

Wow...what a year it has been! 2010 seems like a blur and looking back I am amazed at all the changes and growth that BUC has gone through. March of 2010 Tia and I officially took over the Hammersmith studio giving us a new 4200 sq foot home and like most new homes we have experienced some growing pains. After renovations and then a re-do of renovations I can proudly say we now have officially been awarded our City of Richmond business licence. Big thanks need to be awarded to the amazing people who were a part of taking our raw space and turning it into a beautiful space that will continue to evolve in the coming years. Who knows, maybe we will finally get some pictures and certifications up on the walls in 2011! I want to thank Chris and Nigel and all wonderful staff at Strokes Fine Painting in Richmond for the amazing renovations, our beautiful laminate flooring and for being such a pleasure to work with. Please consider contacting Chris if you have any renovation needs, they are far more than a painting company!

This year we look forward to settling into our new home and focusing on doing what we do best! I am also pleased to announce the addition of some new trainers to the Hammersmith family. It has always been my vision to create an environment that allows the best of the best of fitness trainers to work under one roof and collaborate in order to offer each other profession growth and give our clients the opportunity to have all of their needs met. I am so happy that this vision is becoming a reality.

Tia from New Level Fitness Training is still my right hand girl and the adventure of creating this studio has created a very strong friendship and bond between the two of us. I couldn't have made this leap without her confidence in me and without her support. She is an amazing coach and to watch her work with teams is something truly inspiring. I am fortunate to have her available to work with my clients and her sessions are second to none. Come mentally prepared with extra energy to survive a classic Tia training session!

http://www.nlpt.ca/

Andrea from Balance in Motion is proud to call the studio home to her rapidly growing business. Andrea specializes in injury rehabilitation and imbalances in the body. If you have been injured or just can't seem to get over a nagging injury Andrea is your girl.

http://balancemotion.ca/

Brad Kahn is the newest member of the Hammersmith family but one of the most exciting additions. Brad specializes in golf fitness and can work with any golfer to take his or her game to the next level. Using state of the art equipment know as the K Vest, Brad can assess the functional breakdowns and weakness in the body and show you exactly how this effects your golf swing. If you are wanting to take strokes off your game its time to take stop looking only at your swing and start looking at improving your functionality and mobility. If you are interested in having an assessment done or are looking for the perfect gift for the golfer who has everything, Brad has the answer!
Brad is also offering current BUC clients the opportunity to come in for a TPI Movement assessment for a special rate of $55 incl HST(regular price is $99 plus HST)!! You can contact Brad at coachbrad01@gmail.com for specific details of what this screen can do for your game and to book your appointment!

Shauna Gauthier shaunafey@hotmail.com has also committed to becoming a part of the family and beyond being one of the best group instructors I know she is also a fantastic personal fitness coach. She will be on hand in the studio working with her own clients and helping out BUC and Balance In Motion as well. It is exciting having so many incredibly talented individuals under one roof!

We are also home to the Lulu ladies and are happy to host the "Lean Ladies Boot Camp" again on Monday nights. Please check out their site for details of all the classes and family friendly meet ups and fitness programs they offer. Anne Louise has an impressive following which is a testament of her amazing teaching ability, relationship building skills and how she is rooted in the Richmond community. It has been a pleasure watching her own business grow and evolve leaving the Stroller Strides label behind and fully committing to the new lulu family fitness brand. Please join me in congratulating Anne Louise on this move and in wishing her continued success in 2011! http://www.ilovelulu.ca/

This time of year I like to reflect on my own growth and look forward to setting new goals and thinking of new possibilities. Many of my clients have been with me for years and have watched me me move from a studio in my basement (that could fit in my current studio entrance way) through a variety of steps and studios to get BUC to where it is now. My success is a direct result of the success and support of the amazing clients who are a part of my business. As much as I have guided, scolded, taught, nurtured, listened, advised, pushed, inspired and kicked ass my clients have also walked along side me and watched my journey unfold. For this I am so grateful. You have shared my stress, seen my tears, lived my adventures and listened to my disappointments and grown with my changes so I want each of you to understand that without your support and encouragement I couldn't do what I do, and love what I do day in and day out. You all inspire me to continue to raise my game, improve my programs and offer you the best I have to give.

I have decided that 2011 will be the year of POSSIBILITY. If you think you can't, this is the year to realize you can! If you aren't a part of the BUC family yet, why not? We have the team in place to guide you toward realizing any dream you want to breathe life into!

January will also see the launch of BUC's sister company E.A.T! Education. Action. Transformation! I am so excited to finally give my nutrition programs the recognition they deserve and I will be sharing everything I have in store in the coming weeks. I can say that the 12 week nutrition program will be returning with a new name along with the launch of a 10 week program. Same great information but customized to reach two very different groups of women!

Both classes kick off the second week of February but registration will begin later this week! Watch for details for both classes along with a new referral program at the end of this week.
I am also happy to be launching a four week corporate nutrition program so please keep BUC in mind for your companies health and wellness needs!

In closing I want to wish you all a new year filled with possibilities, continued good health, laughter and happiness and I look forward to sharing all of it with each of you!

-L

2010-11-01T22:04:00.000-07:00

Here's my workout playlist for the week! Totally crazy mix that was vacation inspired! Have a great week!
Lisa

Artist	Song Name / Album	Time	Link
Pink	Raise Your Glass - Raise Your Glass - Single	3:23
Florence + The Machines	Dog Days Are Over - Lungs	4:12
David Guetta	Memories (feat. Kid Cudi) - One Love (New Version Canada)	3:30
The Brian Setzer Orchestra	Americano - Vavoom! (Domestic)	3:02
Shakira	Loca (English Version) [feat. Dizzee Rascal] - Loca (English Version) [feat. Dizzee Rascal] - Single	3:13
Beast	Satan - Beast	5:21
Ben Lee	What's So Bad (About Feeling Good)? - The Rebirth of Venus	4:39
Fergie	London Bridge - The Dutchess	4:01
Katy Perry	Teenage Dream - Teenage Dream (Deluxe Edition)	3:47
The Killers	Mr. Brightside - Hot Fuss	3:42
Lady Gaga	Teeth - The Fame Monster (Deluxe Version)	3:40
Madonna	Hung Up - Celebration (Deluxe Version)	5:36
The Black Eyed Peas	I Gotta Feeling - The E.N.D. (The Energy Never Dies)	4:49

2010-10-04T07:09:00.000-07:00

Music Monday at BUC Fitness!

Hope everyone had an incredible weekend! Looking for some inspiration for your week? Here's some old school music that have a great groove for your workouts.

What are some of your favorite songs for working out that you'd like to share with us?

Have a great week!
Lisa

Artist	Song Name / Album	Time	Link
Fatboy Slim	The Rockafeller S***k - You've Come a Long Way Baby [Warning: Explicit]	6:53
Gnarls Barkley	Crazy - St. Elsewhere	2:58
Peter Bjorn & John	Young Folks - Writer's Block	4:39
Papa Roach	Lifeline - Metamorphosis	4:17
The Chemical Brothers	Galvanize - Brotherhood [Warning: Explicit]	4:28
The Killers	When You Were Young - Sam's Town	3:40
Beastie Boys	Body Movin' - Hello Nasty [Warning: Explicit]	3:03
Outkast	Hey Ya! - Kiss Downloads: Urban Digital Selection	3:56
The Killers	Mr. Brightside - Hot Fuss	3:42
Buckcherry	Crazy Bitch - 15 [Warning: Explicit]	3:22
Madcon	Beggin' - Step Up 3D (Original Motion Picture Soundtrack) [Deluxe Version]	3:38
Madcon	Here's the single version for download Beggin' - Beggin' - Single	3:38
Pixie Lott	Mama Do (uh Oh, Uh Oh) - Mama Do (uh Oh, Uh Oh) - Single	3:18
Pixie Lott	Or if you prefer a faster and longer version for your workout Mama Do (Uh Oh, Uh Oh) - TOP 10 (Fitness, Step & Aerobic Session) "Even 32 Counts"	5:09
Tinchy Stryder	Take Me Back - Just Dance 2	3:00

2010-09-26T21:03:00.000-07:00

Here are some of the tunes in the studio this week. Have some of your own favourites? Post a reply here and I will download and add to future playlists! I am personally loving the new Kylie Minogue single. Enjoy and hope they add some extra kick to your workout.

Happy Sunday night and enjoy a great jump start to your week!
Lisa

Artist	Song Name / Album	Time	Link
Taio Cruz	Dynamite - Rokstarr (Bonus Track Version)	3:23
Maroon 5	Misery - Hands All Over (Deluxe Version)	3:36
Katy Perry	Teenage Dream - Teenage Dream - Single	3:47
3OH!3	My First Kiss (feat. Ke$ha) - My First Kiss (feat. Ke$ha) - Single	3:12
Ke$ha	Kiss 'n' Tell - Animal	3:27
Kylie Minogue	Get Outta My Way - Aphrodite	3:39
Coldplay	Viva la Vida - Viva la Vida / Prospekt's March (Bonus Track Version)	4:01
Rihanna	Push Up On Me (Moto Blanco) - Good Girl Gone Bad - The Remixes	3:28
Pat Benatar	All Fired Up - The Very Best Of Pat Benatar	4:29
P!nk	So What - Funhouse (Deluxe Version)	3:35
Adam Lambert	Fever	3:26
Lady GaGa	Teeth - The Fame Monster (Deluxe Version)	3:40
My Fitness Music	Breakin' Dishes - Top 40 DJ Mix Vol. 8 (Non-Stop Continuous Mix for Cardio, Treadmills, Jogging, Elliptical, Cycling, Walking)	4:20
Madonna	4 Minutes (feat. Justin Timberlake & Timbaland) [Peter Saves New York Edit] - Hard Candy (Deluxe Version)	5:00

2010-09-22T15:09:00.000-07:00

Define what you want....

Seems like a pretty easy thing to do but for those of you struggling with weight loss it is actually a harder task than packing your daily food.  Defining what you want means you need to be able to visualize what you want CLEARLY. This is why it can be such a challenging task. If you have lived the majority of your life in an unfit, overweight body HOW can you possibly see yourself fit and in a healthy looking body?

It all starts with nutrition. Healthy, balanced, foundational nutrition will start you on the road to change and for clients who want to achieve weight loss learning these principles is key. Changing how you eat, the quality of food you eat and balancing out your nutrition WILL change your body. Changing your eating habits is a great starting goal.   Once you can see and feel tangible results, creating and defining what you want your body to look like slowly starts to come into focus.

I have said time and time again venturing into the unknown is uncomfortable and can even be painful. Its like standing on one side of a closed door being terrified to turn the handle let alone walk through it. The fear of what might lie on the other side can be overwhelming. Things we can't define or can't visualize are challenging to move towards because it becomes like driving a car to a destination while blindfolded.

While weight loss is not my struggle I have recently had my own experiences with defining what I want. My business has been very good to me and I believe that I have also been very good to my clients. I am very comfortable in the bubble I have created for myself and BUC. New clients join the family weekly which continues to inspire me but I am also blessed with clients who have been working with me for years. I love that my Wednesday 6 PM gals have been solidified for as long as I can remember. These, along with my other clients who own time on my schedule create order and stability in my business but also in my life.

This September has forced me to start facing the land of the unknown and start defining where and what I want for BUC in the future. To say it's like my feet are stuck in cement blocks would be an understatement but I also know that its time to finally face this fear. I also realized something this week... One of my biggest fears has been public speaking but now working with smaller groups in my nutrition classes I am finding that I really miss the bigger groups.  I am not sure when that shift happened but I am amazed at the fact that something that terrified me and stalled my business from expanding for years, is now something I crave. The opportunity to stand and speak in front of a group knowing that I am presenting quality, life changing material is so exciting to me, it is much more powerful than my fear. I want to help everyone and honestly there is not a single person out there that could walk away from one of my seminars having not learned something either about nutrition or about themselves. The fact is that in order for me to have the opportunity to speak to larger groups and impact the people who really need me that it is time for me to define the type of client that my 12 week program really caters to. Seems like a simple task but I can tell you that it is not. Not because I don't know or understand the type of client who truly benefits from this class, but because defining it means I have to step outside the comfortable bubble of my studio and my current list of existing clients.
It is time for me to expand my marketing and step out into the big bad world. It is time for me to present what I offer to people who don't know me, don't understand what I do or the importance of it, and allow my credibility to be judged. It is time for me to define who I am looking for in a client and what I want for BUC.
This is scary stuff since my entire business has been built on word of mouth and it has grown at a rate that has been comfortable and rewarding to me.

So what is anyone to do when they are standing petrified trying to define what they want and being afraid to make the first step towards this image? Ask for help. As the saying goes when the student is ready to learn the teacher shows up.  One of my clients, who I have impacted in a significant way, is now going to return the favor by putting her own strengths to work.  She is going to help bring what is still fuzzy in definition into focus. She will be there with me step by step as I reach out into the world and spread the message of BUC. She will be to me what I am to my clients. All the things each of us struggle with are really the same when you break it down. The issues may manifest themselves differently, weight loss, business growth, financial struggles, education and even parenting, but the fear of change, fear of growth, fear of being able to define what you want is exactly the same.

So for any of you interested in exactly who my 12 week BUC nutrition course is designed for here it is. I am looking for women who have tried everything. I want to work with the women who have run the gamete of weight loss programs, products and have been on the roller coaster of dieting for longer than they can remember. I am looking for the women who can't see themselves in a fit body, who have lost the belief that they can change or even deserve to change. I am looking for the women who have seen it all, done it all yet are still willing to take a chance and be open to walking the harder road and doing it right. My class is designed to break down nutrition step by step in bite size, manageable bits so that you are not overwhelmed. It offers a support network of women who are all the same when you strip them down and look at the deeper emotions and the negative voices playing through their heads. I am looking to guide, teach and support these women as they face their fears as they try to step into the unknown and into that undefined space. I am looking to help clear the fog, lead the way and help them see what is possible.

So there you have it. Does this mean that my nutrition only works for this kind of client?   Not a chance, but I am starting to understand that it is time for me to take this information and create more products that will be directed at the women and men who don't require as much support but will still tremendously benefit from a greater understanding of nutrition. I want to be able to touch all the healthy eaters out there who try as they might can't get their bodies to change... I am sure you know a few of these women and men who workout hard, eat their grains and veggies but never achieve the image that they have clearly defined in their heads. Watch for these programs as we wind down 2010 and I am certain that over time I will be able to develop a product line of programs that will benefit a host of clearly defined individuals.

Until then welcome to the new students who have just kicked off my current 12 week program! Please feel free to contact me if you have your own group and I will work on customizing a program for you and I am always available for private nutrition consultations.

I will leave you with this thought if you are working towards weight loss, reshaping your body or just wanting to look and feel better.
All calories do count BUT not all calories are created equally. This is why some of the main stream weight loss programs will help you lose weight BUT will not necessarily reshape your body. If you are following a point system this means you can eat cake all day and still lose weight if you stay within your point range.  Quality calories means that we look at the quality of food and how this will reshape your body, speed up weight loss and make you feel great from the inside out. It is these basic principles, that will change how you think and feel about food but not to worry there will still be room for an occasional piece of cake! It’s all about balance and making educated choices and the right choices most of the time. Never forget knowledge is power and knowledge can never be taken away from you.

-L

2010-08-30T11:28:00.000-07:00

I want to introduce you to Kent and share his story in his words. The transformation he has experienced is nothing short of truly life changing. Kent is a wonderful example of my work and how passionate I am about teaching and educating my clients about nutrition and training. This has not been a quick fix but Kent would agree that the knowledge that he has gained will be with him for life. He will no longer have to ride the diet roller coaster and has strategies that he now lives by to continue to move towards his goals. My program is not about deprivation but about the abundance of healthy choices and enjoying everything life has to offer. Kent would agree that although making changes is challenging when you are starting it doesn't take long for new habits to be established.
I wish you continued success Kent and look forward to continuing this journey with you!

I truly believe that we attract into our lives the right people, at the exact time we need them, and this is exactly how I feel about meeting Lisa.

In 2008, when I first became a client, my health was at an all-time low. I had spent most of my twenties drinking too much and eating way too many garbage foods and I was totally out of control. It wasn't until I got my first physical that I realized just how out of control things were. I was 34 years old, I weighed a scale-breaking 346lbs and my cholesterol and blood pressure were both off the chart. I was totally disgusted with myself, but honestly, I think I was more scared of what would happen if I didn't make a change. It was at this point that it really dawned on me that I needed some serious professional help and that is when I met Lisa.

Through a referral from a family friend I set up an appointment to go and meet her and see what she could offer. I had heard wonderful things about her so I had high hopes, and did she ever deliver! It took all of five minutes before I realized that I had just made the best decision in my entire life and from that day on I haven't looked back. Lisa took all the guess work out of everything and all I was asked to do was follow some routines. Sure, along the way she taught me how to understand food and explained how it all worked with my body, but at the beginning it was as easy as, “here is what I want you to do, now go and do it”, and that is exactly what I did.

Two years later, my entire life has changed. I have lost 85lbs and counting and my doctor nearly had a heart attack at my last physical. He said my improvement was off the chart and that I easily added 10 years to my life. I feel better now than I did in my teens and twenties and am excited to see how things will unfold as I continue to get in better and better shape. As incredible as all of this has been, I think the best part was that I gained a friend and teacher like Lisa. She has been there with unwavering support every step of the way and for that I will forever be in her debt.

Thanks for everything Lisa.

Are you ready to change your life? If you have tried everything and just keep ending up in the same place not able to lose the weight permanently or feeling like you are constantly dieting? STOP and learn how to eat, what to eat and why you need to eat certain foods. Educate yourself and settle into proven strategies that will change your body and your life both inside and out!
BUC's 12 week nutrition class starts in September so contact Lisa now to register or for further details!

2010-07-19T21:00:00.000-07:00

I love music... it sets the mood for the moment and can whisk me away to great memories and always put a smile on my face.

These are the tunes I am grooving to in the studio this week so you can download them from itunes and rock your workout!

Artist	Song Name	Time	Link
Eminem	Love the Way You Lie (feat. Rihanna)	4:23
Katy Perry	California Gurls (feat. Snoop Dogg)	3:56
Justin Bieber	Somebody to Love	3:40
Maroon 5	Misery	3:36
Mike Posner	Cooler Than Me (Single Mix)	3:34
Enrique	I Like It (feat. Pitbull)	3:51
B.o.B	Airplanes (feat. Hayley Williams of Paramore)	3:01
Madonna	Sorry	4:41
Timbaland	If We Ever Meet Again (feat. Katy Perry)	4:52
Alicia Keys	Put It In a Love Song (feat. Beyoncé Knowles)	3:15
Adam Lambert	Fever	3:26
Taio Cruz	Break Your Heart	3:06
Eminem	Not Afraid	4:08

Enjoy!

BUC Fitness (BUCFitness) on Twitter

Things that make me go hhmmmm

2010-07-17T21:46:00.001-07:00

I wanted to share something I read on a box of microwave popcorn today. This is the kind of crap that makes me CRAZY and is why I am so passionate about teaching all who will let me about the in's and out's of label reading.

" Whole Grain Goodness! Brand X's popcorn is whole grain and a source of fibre! Canada's Food Guide advises Canadians to make at least half of their grain products whole grain each day."

Hmmm almost makes you think this is good for you huh?!

Lets review the nutrition label now

per 1/2 sac (buttery flavor) approx 6 cups popped

Fat 12 grams

Last time I checked whole grains are very low in fat....

So please eat your whole grains but DON'T be deceived by misleading claims. Yes you need whole grains BUT you DO NOT need the added fat (half of which is saturated) from a product like this.

This is the kind of marketing that drives me crazy. Please remember that manufactures are not trying to make you a healthier person, they are simply trying to get you to BUY their products.

Shop smart and if you are confused about how to maneuver the aisles and want to learn about healthy nutrition keep your eyes peeled for my next BUC nutrition course starting in September 2010.

Off to watch a movie with my family and my bowl of air popped corn. 6 cups and only 2.2 grams of fat!

-L

2010-07-11T18:47:00.000-07:00

One of the things I love about the environment at the studio is the open dialogue that takes place. Doesn't matter what trainer or client is on the floor everyone chirps in with their 2 cents around any topic that comes up. The other day we had a spirited one.

I want to lose weight but I want to have a life... who wants to live a life where you can't eat anything or drink anything fun or go out and share a drink and be social with friends?

WOW... this statement is pretty powerful. Makes me think I should be miserable, friendless and living in lock down so that processed food and treats of the world cant find me!

I have vented this conversation now with both my nutrition groups but felt it was powerful enough to share on my blog as well.

I have said over and over again for every goal there is a price. My goal is to live in a body that I can wake up to every morning and feel great. I want to be able to wear whatever I want and always feel confident in my skin. My job is to inspire others and help direct them towards whatever their fitness goals may be but regardless my physique is a representation of my business. It matters to me that I live what I teach.

This weekend was a beautiful one and with summer comes BBQ's and summer cocktails and I can tell you that I enjoyed a few of both. BUT I have paid my price....
I have worked very hard over the years to develop my physique, and earn the respect of my family and friends regarding my lifestyle choices. Being consistent in my thoughts and actions means that I no longer get hounded to have one (whatever that might be!) or be teased about not being any fun. My friends and family have realized that my lifestyle is important to me so 80% of the time I do decline and guess what? That's right, they don't care! I make conscious choices about what I want to eat and sometimes those choices aren't healthy (like the maui ribs and the beautiful glass of Malbec I enjoyed). I have earned the right and the ability to have meals like this because of the commitment I have made to MYSELF the remainder of the week and for that matter my life.
Not everyone gets this or my lifestyle and nor do I try to sell anyone on it who isn't interested in learning but I can tell you that I am never accused of not being any fun. My friendships are not built on what I do or don't eat. The quality of the company I share is not compromised because Susan is having a double cheese burger and chips and I am enjoying BBQ chicken and a mixed salad with berries. What she eats is her choice and what I eat is mine. End of story, no drama, no issue, no comments either way.

If you want the body of your dreams then pay the price to get it. It won't happen overnight but be CONSISTENT... if you cave in every time someone pleads with you to share a glass of wine with them the only one who loses is you. It takes you farther away from your goal and it just means you have to start from scratch earning the respect from you friends and family regarding your choices.

Think of it this way.... if you are a parent and you told your child that if they didn't pick up their toys they would lose their bike privileges and then never followed through with the punishment do you think your kids will show you any respect? Do you think the next time you ask for the same chore to be done and threaten punishment they are going to listen or even care?
The same thing happens every time you cave into your friends requests and the cycle will just repeat. Commit to yourself and your healthy lifestyle and all of this will dissipate over time.

Yes there was a time I was very disciplined and now I have earned the right (and am no longer trying to make radical changes to my physique) to live a more balanced life. Much the same as a Dr. who had to spend years in school, years working crappy hours and making no money to earning the ability to take 6 months vacation a year, own a beautiful home and drive a fancy car.

I have walked the path ahead of you and know it can be done... be consistent and surround yourself with people who will support your determination.

Thanks to the client who inspired this and I hope it gives each of you as much food for thought as it gave to her.

L

Paul is back!

2010-06-24T23:24:00.001-07:00

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 July 10th, 2010

9.00a.m. till 1.00 p.m.

Bodies Under Construction

2135 – 12191 Hammersmith Way

$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.

2010-06-21T09:38:00.000-07:00

First day of summer.... first day of early morning cardio. It's been a long long while since I have been up and to the gym at 5:30 but it was time to make my return. You see like many of you my biggest challenge is time and how to create more of it (which is impossible) so again it comes down to priorities and if I am willing to pay the price.
I have worked very hard to make a greater separation between work time and family time which means when I am at work I put my head down and get it done. Not just training clients and talking food but all the paperwork that goes on behind the scenes and is required for running a successful business. Some days the emails are enough to drown in and I have come to realize that as much as I get done the stack of things to do will always replenish itself. I love what I do so I certainly am not complaining just stating the simple fact that day time hours are work hours. Even I am entitled to a break but trying to work out in the studio is very distracting... the computer and all those emails are just a glance away! I prefer to spend my workout time in my own gym where I can just blend in with my other fellow gym goers and just focus on having that 30-40 minutes to myself. This has been working pretty good for me and my goal at this point is to do some form of resistance training a min of 3x per week... anything above this is gravy (this is me setting reasonable goals). Its finding the time to make my heart and lungs pound that has been causing me grief.

When I was competing training and cardio were my JOB. That's right, to be successful on stage I had to treat all area's of competition preparation as work. Food prep was included in that so getting up at 4:30 am was pretty standard to fit everything into my day. You can see how running this type of rigid routine for so many years would cause some serious burnout. I gave up that early morning wake up when I retired from the sport. This is also the cause of my tantrum about returning to this early schedule now to get it all done. I don't want my training to become a job and am very careful that it is only a piece of my life and is kept in balance. Today I decided that I needed to get over this cycle of thought. 5:30 am is still early but it allows me to get my cardio in, have some quiet time to myself while I get my day ready and enjoy the morning routine with my family. It felt good to be at the gym and felt even better to come home knowing that I had checked off one thing on my to do list. It didn't feel like a job at all... but more like a gift. The morning light was beautiful and the world is so peaceful at that time.

So today I changed my thoughts and embraced the morning hours. Don't ever forget that if you want to make something a priority you will, and you always CHOOSE how you think and feel about things. If going to the gym is a grind then you will never truly embrace being there.
Goal this week is min 3 early morning cardio sessions and I have no doubt I will get it done!

What are your goals for the first week of summer? The sun will be making an appearance soon so don't put off working towards loving the skin you are in and feeling ready to embrace tank top season!

L

2010-06-07T13:03:00.000-07:00

Time.. how do I get more of it?? Blogging is something that I actually love to do and anyone who has spent time in my company knows I ALWAYS have something to say about pretty much everything. I am inspired daily by clients, my kids and the world around me but never seem to have the time to share it all with you. I have fallen prey to using my blog to tell you about all the programs and events happening in the studio but when was the last time I wrote anything that inspired anyone? The problem is that I havent' made it a priority so it falls to the bottom of the "to do" list and you miss out on all my moments. So why am I sharing this with you? Well.. you see, we all have our "thing". You know it, the thing that you want to do but never get around to doing. The thing that you know you need to do and want to do but just don't seem to find the time or drive to do it. Blogging is to me is what learning how to eat healthy or exercise is to most of my clients. It is my "thing"... sigh.

So time really isn't the issue. We all get the same number of hours in a day and days in a week. Its how we determine the usage of these hours that dictates if we ever get to our "things". Eating healthy and taking the time to prep my food for the day is a priority for me so guess what? You got it, it GETS DONE! So the question becomes how do I make blogging a bigger priority? I am going to tackle this in the same way I get clients to overcome food related issues. First thing is to figure out WHY I want to blog. Do you know that when you think about why you want things it actually makes it easier to achieve them? The reasons why we do things in life are what inspires us. Think about it. What things do you do in your life that maybe you don't love do to but the why is so strong you do it anyways? Here are some examples from my own life to get you thinking.

Sports.. love em and hate em all at the same time. I am still a struggling hockey mom but my oldest loves the game so I went out and bought myself all the warm gear I need to spend hours on the cold benches inside the rink. His is only 10 so I have many many more years of hockey watching on the horizon. He is my why. HE LOVES IT and I love him. Simple, I sit in a cold hockey rink, watch and cheer him on because I am his mom and my kids will always fuel many why's.

Building a team.. wow that sounds funny huh?! Let me explain. As a business owner and entrepreneur we like to do it all but rarely are we good at everything. Over the course of the past 18 months I realized that I needed help but help costs money. Any small business owner will tell you that every dollar is allocated somewhere so the thought of spending money to have others do what I knew I was capable of doing on my own was a hard pill to swallow. Here is the why I finally made the decision and got over my resistance of hiring some help. I GET TO DO WHAT I LOVE AND LEAVE WHAT I DON'T. That's right, my why allows me to be a great teacher and trainer and worry less about the administrative side of my business. My book keeper is my best friend and fought a hard battle getting me organized and my boss (AKA Lindsay) does all my prep work, purchasing and basically all the stuff that was stopping me from growing my business and offering new programs.

Pretty big why examples huh?!

So why should I blog?? and why does it take sitting on a plane to Maui to find the time to do it??

So here they are.. why Lisa is committing to blogging weekly and making it a priority (yes that's right I just set a goal for this... step 2 after establishing your why's).

1. Blogging keeps me connected with YOU. All of you, clients, blog creepers, friends and associates.
2. Blogging makes me feel great. Honestly, it feels good to just sit and write openly about any topic I choose.
3. Blogging allows me to share all the success happening in the studio. Success with clients, success with business... anything! Success breeds more success so the stories I share will hopefully inspire change and success in each of you and continue to fuel my own.
4. I have SO much to say and I honestly believe many of you will relate or benefit from the things I want and need to talk about.
5. I have set a goal so now I am accountable to all of you to follow through with it.

So there you have it. I haven't found anymore time but am now clear on why I want to blog which will inspire me to make the time to do it.

Take 10 minutes out of your day and think about the things in your own life that you keep saying you will get to but havent' yet and try to establish your own list of why you should. This just might be the tool that gives you the inspiration you need to start!

Till next week...

L

2010-05-05T12:39:00.000-07:00

Punch, Kick and Jump!

Classes are starting this week in the studio but registration is limited! If you aren't a "group class person" come out and give it a whirl and I guarantee you will be pleasantly surprised while working up a great sweat!

Cardio Kickboxing with Shauna
Wednesday May 5th @ 5pm
Sunday May 9th @ 8am
Register for one or both!
Pre-register 4 classes $20 each

Drop in's are welcome if space allows $25
Contact Tia to register!

Shauna is an amazing high energy instructor and fitness coach and I am excited to welcome her to the BUC and New Level family! She will also be working with the BUC clients and I look forward to having everyone meet her.

Adult Conditioning with Tia
Monday & Wednesday 9:45 to 10:30
Starting May 10th
8 classes total $160
Pre-registration is required contact tia_clearihue@shaw.ca !

Hit and Run Self Defense for Women
Strong enough for a man, but made for a woman, Hit & Run provides the most practical self defense solutions for women of all ages, sizes & fitness levels. Join us Saturday, May 15th to learn how to prevent and protect yourself from an attack, as well as summon the animal instinct for survival that all women possess!

Saturday, May 15th
12:30pm - 4:30pm
Must be min.19 years (16 w/guardian)
$150
Pre-registration is required contact lisa@bucfitness.com

For more details check out Hit & Run http://www.hit-and-run.ca/

2010-05-04T09:58:00.000-07:00

He's back!!
Paul Cassidy will be presenting this Saturday May 8th in the new Hammersmith Studio. For any of you considering taking this course and wondering how life changing it could be I encourage you to read the post below from Nov 2009. I have come so far both personally and professionally working with Paul. The nutrition class I mention is now a full blown 2 level program and is changing lives. Not just the lives of my clients but also my own. I have also gone from two locations to one large 4200sq ft Hammersmith location. This studio is truely the vision I have always had for my business home and will provide Tia and I with every opportunity to continue to grow. I can personally say that the message he delivered created a profound shift in my world. It helped me take a step back and recognize the negative feedback loops that I had created for myself and finally put an end to false beliefs and patterns that were creating the exact opposite of what I wanted for my life.

Life is good!

Start your journey towards the life, the body and the success you want for yourself!
Saturday May 8
9am to 1pm
Cost $150
lisa@bucfitness.com

Nov 2009
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.

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
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.

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

Registration can be made by email 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.

2010-04-15T13:26:00.000-07:00

New Level Personal Training and Bodies Under Construction would like to invite you to celebrate the grand opening of our new Hammersmith Studio!

Jane Fonda recently declared May 1st as World Fitness Day. In keeping with this theme New Level and Bodies Under Construction are teaming up with Stroller Strides®, Lori Nishi, and Shauna Gauthier to bring you a fun, fitness filled day. On May 1, 2010 [ PDF | 248 kb ] we will be offering the following classes:

Lean Mommy Boot Camp
Pre-Natal
Stroller Strides
Knee and Shoulder Rehab
Conditioning with your Canine
Adult Conditioning
Gliding Disc Circuit
Speed, agility, and quickness for athletes age 13 - 18
Intro to Nutrition
Cardio Kickbox
BOSU
Body weight circuit
Hit and Run Self Defence

Pre-registration is necessary. Each class is $10.00 per person and all money raised on this day will be donated to the Sport and Fitness program at Horizons School in Richmond BC. By donating money to this school we are helping to provide an opportunity for children with social and emotional issues to participate in sport and fitness programs.

There is no limit on how many classes one person can register for. Come for one class, come for a couple, or just stop by to visit our new space!

Folks dressed in their 70's and 80's workout gear will be entered in a draw for the grand prize!

So dust off your 70's and 80's inspired workout gear, come celebrate our opening, and help raise money for a great cause!

Please visit www.nlpt.ca for a full class schedule and registration.

Looking forward to seeing you on May 1!

Tia Clearihue - 604-916-7985 and Lisa Carpenter - lisa@bucfitness.com

2135 - 12191 Hammersmith Way, Richmond BC

2010-03-21T15:48:00.001-07:00

The new studio is almost ready to go.. the paint is dry, the floor is down and we are just working out the move date! In the meantime the first of our group fitness classes are ready for registration. Space is limited so don't delay!

I am also still accepting registration for the BUC level one nutrition class starting April 8, 2010. Details are listed on the blog and on the website! For registration contact lisa@bucfitness.com. Dates don't fit your schedule? Contact Lisa for private sessions or organize your own group!

Adult conditioning class:

9:45 - 10:30am Mondays and Wednesdays from April 7^th to April 28^th (7 classes).

Join New Level for an action packed 45 min conditioning class.

This class is a combination of strength, cardio, movement, and balance.

Guaranteed to get your heart rate up!

Pre-registration is required. $140.00 for 7 classes payable at first class.

Space is limited to 10 people per class.

Contact Tia at tia_clearihue@shaw.ca

Cardio Kickbox:

5:00 - 6:00pm on Monday's from April 26^th - May 31^st (6 classes)

8:00 - 9:00am on Saturday's from May 1^{st -}May 29^th (5 classes)

Cross Jab, Block, and Kick! This is a powerful, empowering, fun and energetic workout that will kick your body into high gear.

This Class will take your cardio to new heights while allowing you to work at your own pace no matter your current fitness level. Starting with kickboxing basics and building from there, the combination of cardio, jabs, and kicks with instruction on proper technique will give your body that something extra you are looking for to take your training to the next level. This class is suitable for all levels of fitness.

Pre-registration is required. $120.00 for 6 classes payable at first class – Monday class

Pre-registration is required. $100.00 for 5 classes payable at first class – Saturday class

Contact Tia at tia_clearihue@shaw.ca

Conditioning with your Canine:

7:00 – 8:00pm Tuesdays from April 13^th to May 25^th (7 classes)

6:00 – 7:00am Fridays from April 16^th – May 28^th (7 classes)

Would you love to incorporate your dog's walk into a great workout class? This is the class for you! Bring your dog along for a 1 hour outdoor boot camp.

Get fit with your dog! This is a fun, social and intense workout class for people and pooches. Our class is designed to give you a great workout with a combination of cardio, interval, strength, and movement exercises all the while spending time with your dog. And you will get to meet other pets and dog-lovers!

Please bring with you proof of your dogs current vaccinations, collar and leash for your dog, poop bags, and water.

There are a couple of rules everyone must follow to ensure that all dogs and owners have a great experience.

No aggressive dogs allowed
Dogs must be on a leash at all times
No more than 2 dogs per person
Dogs must be minimum of 6 months old

Pre-registration is required. Space is limited to 10 people per class.

$210.00 for 7 classes payable at first class.

contact Tia at tia_clearihue@shaw.ca

Bodies Under Construction and New Level are pleased to announce Stroller Strides will also be running classes in the studio. Details are below!

Lean Mommy:

7:30 – 8:30pm Mondays from April 5^th to May 10^th (6 classes)

For all those moms ready to get their bodies back, a class for you where accountability, structure and camaraderie will move you towards better health!

Join Anne-Louise Parry of Stroller Strides® for this class where a great work out is combined with great camaraderie. The session begins and ends with taking your measurements and requires a weekly weigh in and food journaling.

The class consists of a 45 min circuit that you do with a team using basic equipment that changes every week.

Contact Anne-Louise @ aparry@strollerstrides.net for registration info.

Pre-Natal Fitness:

7:30 – 8:30pm Thursdays from April 8^th to May 13^th (6 classes)

Would you run a marathon without training? Of course not!

This is a great class to prepare yourself for the big day.

Join Fit 4 Baby for this pre-natal class. Our program is based on the belief that women can and should remain active during a healthy pregnancy. In doing so, they reap the rewards of a more comfortable pregnancy, an easier delivery and a healthier baby. During the 1 hour class, exercises will be adjusted to accommodate clients' various stages of pregnancy helping participants understand the bodily changes taking place and how to best care for themselves.

Contact Anne-Louise @ aparry@strollerstrides.net for registration info.

2010-03-15T22:43:00.001-07:00

I am pleased to have Paul back presenting in the studio. I attended his last seminar and to say it changed the direction of my life and the lives of those around me would be an understatement. Sometimes you need someone else to open the curtains on your life and allow you to really see what is sitting right in front of you. I have blogged on Paul before and you can find my thoughts in my November posts.

Re-Claiming Your Inner Power

Workshop on Creating Results in Health, Wealth and Relationships

Presenter: Paul Cassidy

Saturday April 17, 2010

9.00a.m. till 1.00 p.m.

Bodies Under Construction 2135 – 12191 Hammersmith Way
New location!

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.