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Every challenge is an opportunity to learn and grow.

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You Want It? Then Go Get It!!!

It’s the 5th Birthday this month of my baby Booty Camp Fitness and it’s amazing to me to recognize how much the company, and myself, have grown over the last 5 years. I rarely write long blog posts, but I figure an occasion like this gives me permission to ramble a bit.

This post is about gratitude, reflection and motivation. About 5 1/2 years ago, at the age of 24, I quit two stable and secure jobs to pursue my passion for fitness and ventured into a world of possibilities, the world of an entrepreneur. Little did I know at the time how effective I would be at reaching my goals over the next half decade.

When I initially ventured into the scary and unknown territory of “being my own boss” I knew that I had to set some clear goals and directives to keep me moving forward and putting food on the table. I’d like to share a few  of those goals, their results, and my goals for the next 5 years in a effort to demonstrate how effectively you CAN take control of your life and go to bed feeling fulfilled every night.

Goal 1: Obtain a full time personal training roster within 2 months

I knew I had to make money and I had to make it fast if I wanted to maintain a career in fitness and be able to continue to spread my knowledge. I had left both of my jobs with no safety net and spontaneously/foolishly done it in the month of November! Kinda silly considering the season lol. I started posting my simple website and personal success story on every online classified board, postering my neighbourhood, placing postcards in door jams and just basically worked my booty off to try to get those clients! I set up a “thermometer” on my wall with the number of clients I would need to enlist weekly to make enough money to eat and just stared at it every night, visualizing my emotional bank account filled with these new fulfilling relationships, and my financial bank account having a steady flow of income.

Within 2 months I not only had a full roster of clients, but I had a waiting list! My focus on connecting with my ladies, and my passion for spreading fitness enthusiasm, was propelling my business forward in the most fantastical way all because of that thermometer goal and the actions that I took to reach it.

Goal 2: Influencing more women, at one time!

This is the goal that gave birth to what is now Booty Camp Fitness aka. my baby. About 6 months after starting my training business I had realized how little time there actually was in a day to spend with clients, and how few people that meant I could spread my fitness knowledge to. I decided that I needed to start doing something bigger, something fun, something more dynamic and something OUTDOORS. It was spring and gorgeous and I knew I just had to put a little work into creating something that discarded all the boring gym equipment and was a constantly changing and challenging workout that all women could participate in.

I drafted a workout plan, hit the concrete and started spreading the word about Booty Camp. 24 hours led to the first camp being sold out and I set my sights for a summer full of evening camps. My goal was to have 80 women participate that summer so I put my heart and soul into those workout sessions. When I hit nearly 200 ladies I realized I couldn’t do it alone and that’s when the story get’s crazy!

Goal 3: Expand to 100 locations across Canada!

With the initial success of the Booty Camp program I knew I had managed to create something big. Since it was my goal to continually empower more and more women I realized that I had no choice but to expand and provide camps throughout the city….then the province…. and then the country. Over the next 3 years I barely slept. Initially working 80+ hours a week just to stay on top of everything so that my baby could grow.

I traveled across Canada, interviewing, hiring and training new licensees. At the end of the 3rd year I had reached my goal, 100 locations across the nation equaling over 2,000 women in Booty Camp programs on a monthly basis! Again it was that personal drive and determination and clear destination that fueled the late nights and crazy jet lag to make everything possible. Clear goals, hard work, and fantastic results!

Over the past 5 years I’ve had the chance to chase my dreams and achieve them. Booty Camp is now the largest boot camp program in Canada and the #1 followed boot camp in the world via twitter! Huge accomplishments that my entire team has helped achieve!

The key to my successes?

1) Setting a clearly defined goal that kinda scared the crap out of me.

2) Working my booty off to achieve it, immediately! When I decided to do something, I got moving on it the next day. Whether it was planning how, calling in the troops, researching demographics, calling my accountant, whatever it took I had to start immediately in order to set the plan in motion, otherwise the dream gets lost in your day to day life.

3) Celebrating every step of the way and practicing gratitude for all of my blessings. I have had the opportunity to work with some of the most amazing female trainers in the country, my headquarters staff is talented, loyal and dedicated, it is truly an honor to be able to do what I do and an absolute pleasure. Practicing that gratitude, taking the time to recognize those moments, helps propel you forward and gives you the momentum and positive energy to reach your next goal.

Speaking of next goals…..

So what is next on my set of goals for the next 1-5 years? Well I’ll give you a sneak peak

Goal 1: Empowering another 2000+ Canadian women monthly through a new workout

I’ve launched a new concept called Femme Fitale. A women’s only kickboxing and mixed martial arts conditioning workout. Over the next 3 years my goal is to expand it to 100+ locations across Canada to broaden my reach, providing a fun but sassy workout for women everywhere in a non-intimidating setting!

Goal 2: Reach 1,000,000 women across the world

It’s my ultimate goal to educate 1 million women about health, fitness, lifestyle and happiness around the world. My plan is to access these women through the outstanding (if I do say so myself) DVD programs that myself and my team have produced. That includes current and future Booty Camp Ultimate Home Edition programs and future Femme Fitale DVD systems. It would be the most outstanding moment of my life to realize that I have provided a physical and mental outlet for 1 million women that brings them joy, heals their bodies, and ultimately changes their lives!

Now that I’ve shared some goals of my own, it’s your turn to scribble down your intentions for the next eight weeks, six month and year.

Start small and go big. Concrete goals such as being able to belt out 20 push-ups in 8 weeks are a perfect starting point. Then set your sights a bit grander and set forth to work on your office-home balance, making more time for yourself or finally overhauling your family’s eating habits.

A goal without a plan is just a dream! Once you’ve put your goals on paper (or smart phone!) for the universe to see, then it’s time to decide how you’re putting your plans in motion. As Tony Robins (master motivator) said himself, “The path to success is to take massive, determined action.” Grab a calendar and get started with writing out what you can do in the next 24 hours to start working towards that goal! If it means signing up for a nutrition class, workout program, or booking an appointment with a valued mentor do NOT delay. Get started NOW or your fabulous goal will lose it’s motivating effect.

Celebrate! In order to train your body and mind to enjoy working hard at reaching your goals you have to enjoy your accomplishments. Reward yourself, big or small, for each goal you reach. Even better, establish your reward at the same time you establish your goal so that it can further motivate you along the way. Perhaps it’s some new lululemon gear, a trip somewhere tropical, a fancy pair of shoes (my weakness), whatever will get yo moving. NO SKIPPING CELEBRATIONS!

You’ve read about me for the last 5 minutes, I’d love to read about your goals and successes. Please leave a comment below!

Always living with passion,

Sammie

Meet Your 2012 Booty Camp DVD Cast!

Wow ladies, what a fantastic, empowering and positive 2 weeks we had this month of recruit and instructor auditions! Everyone had such great stories and we applaud you for having the courage to come out and see us! For those of you who missed out, please come see me next time, I promise we don’t bite, and the only thing you have to lose is 15 minutes of your time

What you have to win though is so much more fantastic….A trip to Panama and a starring role in the next Booty Camp DVD….oh and as a sweet surprise we’re bringing along our understudies to Panama as well this year!

The following brave ladies blew us away with their enthusiasm, fitness and testimonials so without further delay here is the cast of your 2012 DVD!

THE RECRUITS

Dixie Nadine (Edmonton): Mom and Former New You Challenge Winner (2010).  Dixie wowed us with her amazing high energy, and really powered through the audition with beautiful form (and a big smile on her face!).  Her husband and her recently tried out P90x but it wasn’t challenging enough, so they BOTH switched to using our DVD at home together!

Josie Wadja (Oshawa): A gorgeous mother of 2, Josie has lost 30 lbs and 25 inches from Booty Camp!  She had never worked out before a day in her life, but Booty Camp Fitness has certainly changed that.  She enveloped us with her sweet personality, and really pushed herself to the max during the audition.

Natasha Pannozzo (Scarborough): After struggling with depression and low self-esteem, Natasha decided to start making changes to her diet and exercise and lost 100 lbs!  Still unhappy with how her body looked, she joined Booty Camp and is now in the best shape of her life!  We loved how sassy and how strong she was and all the humor and chatter she brought to the audition room.

Julie Kobrynovich (Oshawa): Julie has being in the Booty Camp DVD on her bucket list, and after making it as an understudy last year, she was determined to come back and make her dreams come true!  She returned and did an incredible job, and even had a stare-down with me while we pumped out some push-ups!  We are thrilled to have Julie back and we can’t wait to have her on set.

Sheila Solby (Etobicoke)  UNDERSTUDY: Sheila has been with Booty Camp for 3 years and keeps going strong!  As a Mom of 2, she enjoys the time she has for herself at camp.  She has mastered the one-legged burpee and can hold a plank for over 9 minutes (and is aiming for 10!).  Her audition was fantastic,  she was strong, smiling, and excited!

THE INSTRUCTORS

Jessica Spadaccini (Carling, Ottawa) – Jess is a former recruit turned instructor and is in AMAZING shape!  Her audition was fierce and she definitely gave it 110%!  She talked and cheered through the workout, and wasn’t even out of breath afterwards.  Her form was flawless, and we can’t wait to have her energy and strength on set.

Jessica Roger-Gobeil (Christie Pitts, Toronto) – This Jess is also a former recruit and a current Full-Time employee at HQ. Jess is one of the most positive people we know!  1 year ago she decided she would work towards the next round of auditions, and she blew us away with her dedication and results!  She is strong, sweet, and very high energy, and totally proved to us that she will be absolutely amazing in the DVD!

Ashley MacLeod (Port Credit) – Holy cow so many former recruits. Ashley is a new  instructor and very passionate about Booty Camp!  Her audition was fantastic, she was chatty, strong, and pumped out some serious push-ups!

Lauri Lynch (Kanata) – Lauri is an amazing person, and incredibly skilled instructor who’s been with Booty Camp for over 3 years.  After winning Veteran of the Year in 2011, it’s no surprise that her audition left us in awe.  As a Mom of 2, she has definitely earned the title of yummy-mummy, and will be an absolute pleasure to have on set!

Mai Ling-Truong (Ajax) UNDERSTUDY – Mai is a gorgeous, fit and friendly ambassador for Booty Camp and approached her audition with poise and positive energy. Full of ideas on how to enhance the recruit experience through the DVD we know she’ll be an asset in the 2012 edition!

AND LAST BUT NOT LEAST YOUR FEBRUARY FINISHER WINNER!!!

Also attending the DVD filming in Panama is the lucky winner of our February Finisher video. We loved all the work and homour our winner put into her winning video submission. She was also an audition candidate and was a fabulously positive recruit to meet in person

The winner is….. Danielle Lamarche!

Our sincerest thanks to everyone who came out to audition and meet us! Our job was certainly NOT easy as everyone was such a great candidate! We hope to see all of you and more at the next audition!

Always living with passion,

Sammie

Wake-Up Call

Spring Cleaning

Tomorrow is officially the first day of spring! Shedding the cold and snowy weather of winter can often fill people with a renewed sense of commitment. This year, instead of simply applying the concept of spring cleaning to your garage and closets, I’d love for you to makeover your diet and fitness routine as well. Revitalize your hibernating home and health!

Your challenge this week is to focus on implementing fresh, seasonal produce into your daily meals and experiment with a few new and fun workouts. As always, I’m here to help! Check out my blog daily for peak-season recipe suggestions, workout inspiration and healthy living motivation.

Let’s kick off this new season with a bang together! How do you plan to clean up your routine this spring?

Always living with passion,

Sammie

On the Road Again

Plan to Relax

This week’s challenge: Relax!

That’s right, I want you to take a tip from March Break and rest, especially if your standard workout routine is an intense one. Booty Camp Fitness sessions are on a brief hiatus until March 19th as a means of giving recruits time to vacation, slow down and spend more time with family and friends before hitting it hard once again this Spring. So, why not do the same? Time away from your regular regime will allow your body and mind to reset, refresh and gear up for future training and even increase your results upon returning to camp! Yup, a week or two off can help you get faster results!

If you’re a regular exerciser with an intense training schedule, it’s actually beneficial to take off one to two weeks twice per year – enforce an off-week every six to eight months. A Journal of Strength & Conditioning Research study found that weightlifters maintain strength and muscle mass when not training for up to six weeks, so you won’t lose any of that awesome progress you’ve made. (CAUTION: The same does not go for your eating habits!)

Now you don’t need to stop cold turkey! Your workout is your time to de-stress and unwind, so consider cutting back rather than sitting on the couch all day. You can try low-intensity to moderate cardio and stretch over the next few days to stay active while still giving your body a much-needed break.

Let me know how you plan to take a “scheduled” break! Leave me a comment below.

Always living with passion,
Sammie

Get to Writing

Family Day Every Day

Here in Ontario we’re celebrating Family Day.  It’s a day to spend bonding with your loved ones and enjoying each other’s company. There are a surplus of family oriented events and lovely activities going on in many cities!

My challenge to you this week is, why not make every day family day?

Take the time out this week to do something active with your partner or children or parents. Physical activity is not only good for your health and heart but it’s a wonderful way to strengthen family bonds, make memories, and sets a wonderful example for the people around you.

I know it’s a short post but it’s pretty simple, get out there and do something that gets you moving with those who deserve time with you the most!

Always living with passion,

Sammie

Be Your Own Valentine

Tomorrow is Valentine’s Day…don’t close this window! I’m not here to offer you yet another article on how to get your crush’s attention, the perfect exercises to re-ignite your relationship or include a recipe for a decadent dessert topped with red something or other.

Instead of offering tips on how to love and spoil someone else for V-day, I’d like to challenge you to do the same for yourself! Work, school and family obligations can often put taking care of yourself at the bottom of your own to-do list. Well, not this week! We’re taking a little cue from Cupid and spreading the love in our own lives.

Get a bit of peace and quiet by running yourself a candlelit bath after each of your Booty Camp sessions this week. Put your physical fitness in the forefront by ordering the Ultimate Home Edition 2. Try a little mindful meditation either as an opener to your day or as a means to wind down before bed. Or, simply pop in one of your favourite feel-good films and put your smart phone on silent for a couple of hours.

Whatever you choose as a means of lessening your stress, increasing your physical fitness and improving your overall well-being, try to keep food rewards out of the equation. Too often, we equate taking care of and pampering ourselves with eating – often reaching for foods that are indulgent and filled with fat and sugar, for that matter. Well, put down that bowl of ice cream or glass of wine. This week, your rewards can’t be found in the fridge or pantry.

As always, let me know how you do! I’d love to hear all of your Valentine’s week ideas.

Always living with passion,

Sammie

Hydration Challenge

This week we have a challenge that came to mind when I realized I was about to go to bed without drinking a sip of water that day. Sure, I’d had shakes, and tea etc but where was the purifying aqua!

Sufficient hydration is very important to our bodies. Just being hydrated enough can mean a difference of 15% or more in your exercise performance! What!!!? That extra performance alone will make a difference in your weight loss efforts.

Health Benefits of Water

• Water is your body’s principal chemical component and makes up about 60 percent of your body weight.
• Every system in your body depends on water
• For example, water flushes toxins out of vital organs, carries nutrients to your cells and provides a moist environment for ear, nose and throat tissues.
• Lack of water can lead to dehydration, a condition that occurs when you don’t have enough water in your body to carry out normal functions.
• Even mild dehydration can drain your energy and make you tired.

Symptoms of dehydration include: dry, sticky mouth, dry eyes, dark yellow urine output and nausea after exercising.

Hydration Challenge

Your challenge this week is to consume at least 2 litres of water every day. That’s 8 glasses. Have a glass when you wake, a glass before each meal, and a glass inbetween meals and you’re golden.

Researchers estimate that over the course of a year, a person who increases his water consumption by 1.5 liters a day would burn an extra 17,400 calories, for a weight loss of approximately five pounds.

What have you got to lose? Your skin, hair, and body will thank your for helping it to run at it’s top performance.
Always living with passion,

Sammie

It’s Superstar Time!!

Well ladies, it’s that much anticipated time of year. The time where we start thinking about our next Booty Camp DVD project and seeking out some lucky, hard working and passionate recruits to star in our production! We’ve done some recent traveling scouting out locations and found the perfect all inclusive private villa in Panama to film!

We are seeking out 4 recruits and 4 elite drill instructors for our next DVD. It could be YOU!

A few things to know BEFORE you apply to Audition:

• If you’re toying with the idea of auditioning just DO IT!!! I promise not to bite and I’d love to meet you! You’ve got nothing to lose and a wicked vacation to gain!
• Filming will take place from November 17 to November 24 2012 in gorgeous Panama, please ensure you are available to travel on those dates before auditioning.
• At the time of your audition you must have completed at any point in the past a minimum of 4 weeks at Booty Camp so register for February before the spots run out if you need it to qualify!
• You must be able to travel legally to Panama and possibly through the United States of America in transit
• Recruits will be auditioning 2 people at a time in 15 minute periods
• Recruit auditions will be run by a leader and you will be following along. Brush up on burpees, pushups, squats and lunges they will all come into play at some point.
• Please bring 2 copies of a short (500 word) testimonial about your Booty Camp experience, results and why you think you will be a great addition to our 2012 DVD
• Please bring 2 color photographs of yourself (attached to your testimonial, a head shot and full body pic are great in fitness attire if possible)
• Wear comfortable but fitted fitness attire (ie. tank top and yoga pants). Yoga mats will be provided.

Now for the full audition details for each city!

CALGARY

When: March 12, 6pm-8pm OR March 13, 10am-12pm
Where: Hotel Arts Galleria Room (MAP)
What to bring: Please bring your photographs and testimonial as outlined above.
Who to contact: Please email auditions@bootycampfitness.com to book an audition session. Please specify the top 3 fifteen minute time slots within the period specified above that you would like to book and we will confirm your audition time and exact location in an email reply.

EDMONTON

When: March 13, 6pm-8pm OR March 14, 10am-12pm
Where: Perfect Storm Athletics (MAP)
What to bring: Please bring your photographs and testimonial as outlined above.
Who to contact: Please email auditions@bootycampfitness.com to book an audition session. Please specify the top 3 fifteen minute time slots within the period specified above that you would like to book and we will confirm your audition time and exact location in an email reply.

OTTAWA

When: March 20, 11:30am-1:30pm OR March 20, 5pm-7pm
Where: Bronson Center (Map)
What to bring: Please bring your photographs and testimonial as outlined above.
Who to contact: Please email auditions@bootycampfitness.com to book an audition session. Please specify the top 3 fifteen minute time slots within the period specified above that you would like to book and we will confirm your audition time and exact location in an email reply.

TORONTO AND GTA

When: March 22, 6pm-9pm OR March 23, 10am-12pm OR March 23, 6pm-9pm
Where: Pawsway, 245 Queen’s Quay West (MAP)
What to bring: Please bring your photographs and testimonial as outlined above.
Who to contact: Please email auditions@bootycampfitness.com to book an audition session. Please specify the top 3 fifteen minute time slots within the period specified above that you would like to book and we will confirm your audition time and exact location in an email reply.

VANCOUVER AND NEW BRUNSWICK

When: Before March 23rd.
Where: Video audition submission.
What to include: Please film a brief video of yourself performing 10 burpees, 20 jump squats, 10 pushups and 10 alternating lunges consecutively. Be sure we can see your full body in the video. Also include a brief testimonial about why you think you would be a perfect recruit for the Booty Camp DVD.
Who to contact: Please email auditions@bootycampfitness.com with your video, typed testimonial and two photographs. We will be in touch when we make our final decisions.

I look forward to meeting all of you in person and know I’ve got a really hard job ahead of me selecting my 2012 DVD cast! I’m super excited about this next production and getting to spend a whole week with our cast in Panama. Lots of love and good luck!! Happy training! xoxo

Always living with passion,

Sammie

“Versatility” is the Word of the Day

Your grandmother may have combined lemon and salt to make her own all-natural, abrasive household cleaners. Growing up, friends may have assured you that olive oil made for a handy deep conditioner for unruly hair. And I have to admit that I’m a big fan of coconut oil for everything from cooking and baking to hair care and skin smoothing.

This week, your challenge is to break a few of your favourite multipurpose pantry and fridge staples out of their kitchen routine and put them to a new use. Ask friends and family, follow a little elderly advice or simply get on Google to find out what food items may play double duty.

Not only will adding grocery items to your cleaning or beauty regimen help stretch those dollars, but it may also steer you farther away from the countless chemicals found in the packaged products you reach for on a daily basis.

Have a favourite homemade concoction and want to share? Fill me in here!

Get brainstorming!

Always living with passion,

Sammie

A Different Angle

I’ve been experiencing a mixed bag of reactions and responses to last weeks blog post where I posted two side profile pics for the sole purpose of demonstrating a reduced inflammation in my abdominal region. I have been called emaciated and unhealthy looking and a promoter of “thin is in”. I’m posting two “before and after” front view pictures, the second taken last weekend, in order to prove that I am in no way emaciated, starved or unhealthy. I am fit and well nourished and my life and career are based on health and exercise.

I promote health and health comes in many shapes and forms but carries one common thread, leading an active life and eating nourishing foods. Health “looks” like the above photo for my personal physical goals. That does not mean health has to “look” like that for everyone else nor have I ever stated that. Every woman has their own vision of health and I only encourage that their lives include a healthy dose of activity and an abundance of foods that nourish their bodies.

I’d like to also clarify that in no way do I benefit from people cutting gluten and dairy out of their diets nor do I ever promote Booty Camp as the only exercise solution through my blog. I do however run challenges from time to time for recruits.

My blog is meant to be a resource for ladies to learn about health and fitness and gain a sometimes new perspective on things that they may be able to do to improve their health. In this effort I have always been completely transparent and that is who I choose to be as a fitness professional.

Always living with passion,

Sammie

Ban the Bloat!

Three weeks ago I took a giant nutritional leap and stopped eating milk products and consuming gluten. I had reached a point where I was frustrated with no longer being able to lose that “last ten pounds” when I was doing EVERYTHING right! I was also tired of feeling bloated, gassy and like my abdomen was ready to bust at the end of a day of eating. Not to mention frequent bouts of constipation and “the runs”.

I gave myself 3 weeks to try this new nutritional lifestyle out, see what happened with my body, and decide if it was “worth” not consuming some of the foods I LOVE, hello bread and cheese!!! It was honestly the BEST decision I’ve made in a long time! Not only did I lose weight, body fat and bloat but I feel digestively comfortable again! See for yourself!

BEFORE

AFTER

So you might be asking, why cut gluten and lactose (milk products)? Both are commonly known to cause inflammation in people with sensitivities or allergies. In simplest terms, inflammation is the body’s immediate first-aid reaction to heal itself from some type of damage caused by a virus, bacteria, fungus, environmental toxin, or an injury. Without the crucial process of inflammation, the body cannot restore itself in the face of damage.

Reasons to GIVE UP Gluten

Gluten sensitivities are not only known to cause inflammation of the gut. A gluten sensitivity or allergy may also contribute to the inflammation that leads to joint pain. If either applies to you and you eat gluten, your body responds as if it were a harmful substance. The inflammation that occurs is supposed to serve a positive purpose by alerting the body that something is off, setting in motion a series of actions to protect the body. If you are regularly consuming gluten, you are experiencing prolonged and frequent inflammation that serves no positive purpose and is actually harmful.

Rheumatoid arthritis results when the immune system mistakenly attacks the joints. Gluten allergies and sensitivities have been increasingly linked to autoimmune conditions such as this – others include lupus. In fact, an article for the naturopathic medical school Bastyr University reported cases of individuals with celiac disease being misdiagnosed as having lupus. Research has uncovered possible links between gluten allergies and exacerbating symptoms of the condition.

Avoid: Wheat, spelt, triticale, semolina, rye, matzo, barley, bulgur, graham flour, durham, farina and kamut (and their by-products)

Reasons to GIVE UP Milk Products

Dairy allergy: An allergy is an immune response that results in inflammation and tissue damage. Such a response to food can be exhibited in any part of the body, therefore it can cause a wide range of problems. Food allergies also interfere with nutrient absorption, resulting in conditions such as iron deficiency anemia, osteoporosis and fatigue.

Lactose intolerance: Lactose is an enzyme found in milk and other dairy products. Some people have issues consuming products that contain lactose. If you are lactose intolerant, your body lacks or has deficient amounts of lactase. Lactase is the enzyme that breaks down and helps your body process lactose. As a result, you can experience a variety of symptoms, including some that contribute to stomach inflammation.

Avoid: Dairy includes all types of cows’ milk (yes, even skim!) and its by-products: cheese, butter, half and half, yogurt, cottage cheese and ice cream. It also includes the proteins casein, whey and lactalbumin, which are found in many processed foods.

My Mini-Challenge to You!

I challenge you to experiment with “giving-up” one or both of these common inflammatory agents for just ONE WEEK! That’s 7 days. If you find that your body does not feel better, you haven’t seen changes, go right back to it, maybe you’re one of the lucky ones who can process these items with no issues at all

I’ve been so fortunate to have had such amazing personal results and also awaken a cooking creativity in me that has me excited about food all over again! It’s a whole new world out there playing with gluten and dairy free options and it’s soooooo yummy! You do NOT have to feel deprived and I’ll prove it throughout this week

I dare you to try it!

Always living with passion,

Sammie

February Finisher – Set Your Goals!

Have you been exercising for years and still haven’t reached your ultimate physique?

We often tend to jump into a workout program without first laying out a plan for success.  An architect would never allow contractors to throw together a building without first planning each and every step along the way.  They always know the materials and tools that are required in the construction, and most importantly, they know exactly what the building will look like when they are finished, in every intimate detail.  The same meticulous planning that the architect and builders do must go into your own plan for your ultimate physique.  If you don’t know what you are working towards, and set out a plan to get there, you will most likely fall off track.

The # 1 Reason For Failure Is…

The lack of clearly defined written goals.  Goals have the ability to create energy and motivation. The process of setting your plan for success begins with clearly written goals.  It is what you focus on or think about that you manifest in your life, so ensure that your goals are positive and motivating.

Simple Steps to Draft Your Plan for Success

1) Set Specific Goals:  Narrow it down, right to the exact amount of pounds that you want to lose, and set an exact date that you want to accomplish it by.  How much body fat do you want to lose? What size of clothes do you want to wear? Ladies, do you want Jennifer Aniston arms? Madonna legs? You want to avoid being general or vague about the way you want your body to look or you will never know when you have reached your goal. Once you have set this your “ultimate goal” utilize a professional to verify that it is reasonable to achieve your goal in that timeline.

2) Set Measurable Goals:  Ensure that there is some part of your goal that allows you to monitor or measure your progress. This can be with size measurements, scales for weight loss, calipers for body fat, etc.

3) Set Smaller Goals:  You’ve got your BIG goal. But if you set a goal that’s 6 months into your future it may not be motivating, and won’t get you off the couch and exercising.  Your BIG goals are meant to excite you and even sometimes scare you.  Smaller goals are meant to help you gain momentum along the way. Setting daily, weekly or monthly goals are great ways to achieve success and celebrate! If you complete your weekly goal or daily goal every day for a week celebrate with some time out, a new piece of clothing just NOT food!

4) Establish emotional reasons why you want to achieve your goals:

“If you have a strong enough why you can achieve almost any how”
– Nietzsche, Philosopher

What are your reasons for wanting to build a great body?  How will it make you feel? What is important to you about getting there? WRITE IT DOWN! When you start drooling over that chocolate cake, take a quick look at your list to get back on track!

Get Drafting

Now that you have the tools to begin your plan for success, get started!  Take out a pen and paper and start working on it, because the minute you write your goals down on paper you are that much closer to making them happen.  It doesn’t take long and it is your key to success.

Always living with passion,

Sammie

January Joiner or February Finisher?

Year after year we hear of people making resolutions to lose weight, get in shape, tone up, eat healthier etc. The American Journal of Psychology states that nearly 1/4 of these people give up on their resolution by Jan 7th!!! Over half have dismissed their goal by March!

This is why the fitness industry dubs these new exercisers as “January Joiners” and many fitness clubs RELY on them for a prosperous 2012 as the multitude of new members who do not attend the gym makes for lots of income for the entire year and an uncrowded space.

At Booty Camp our goal is to make sure our members, new and old, reach their goals and continue to attend the sessions they have registered for. Each of the ladies in our camps are personally accountable to their instructor and we all want to help keep you on track.

As the creator of Booty Camp I want to help keep you accountable too, which is why I’ve set up an incredible “carrot” for you to ensure you aren’t a January Joiner but rather a February Finisher!

THE FEBRUARY FINISHER CHALLENGE

The Prize: Let’s start off with the good stuff. What do you get for completing the February Finisher Challenge? Each participant’s entry offers them the opportunity to win a prize pack consisting of:

• Hair Cut and Colour Makeover at Fiorio Salon*
• $200 Lululemon Gift Certificate for NEW workout gear for your new healthy lifestyle
• $500 Cadillac Fairview Malls Gift Certificate* for some new clothing for your new sexy body
• FREE Booty Camp for the Year 2012
• AND DRUMROLL PLEASE………
• A TRIP WITH SAMMIE (ME) TO PANAMA!!!! for the November filming of the next Booty Camp DVD

The Challenge: Simply put it’s an 8 week fitness challenge set forth to reward a fabulous February Finisher of our 8 week Jan/Feb program.

Requirements for entry are as follows:

• Participants in the challenge must register for the 8 week January/February 2012 Booty Camp program (may also register for two 4 week programs in January and February)
• Participants must submit before and after photos, measurements (as taken by their instructor) and VIDEO testimonial no later than March 15, 2012 to Booty Camp HQ. Entries may be sent via email to FF@BootyCampFitness.com and videos uploaded on YouTube (include the video link in your email) OR mailed on disc to:

  Booty Camp Fitness Inc.
  74 Berkeley St.
  Toronto, ON
  M5A 2W7

• Be sure to express on your video why you believe you were able to reach your goals, what you love the most about Booty Camp, how Booty Camp has affected your life, and why you think you should be chosen to attend the DVD filming in the Bahamas!!!
• The winner will be selected based on their entire package so be sure to take care in every part of your entry!

NOTE: By entering this challenge you understand that any material submitted and/or entered into the Contest becomes the sole property of Booty Camp Fitness and may be used by Booty Camp Fitness for any purpose.

If you have a goal to get in shape, lose weight, and adopt a healthy lifestyle, why not let us take that journey with you in 2012!? We promise to support you and keep you on track!

Stay tuned here for weekly challenges and motivators to keep you moving!

Always living with passion,

Sammie

*or similar if not available in winner’s area

Fall In Love With Cooking Again

Has “experimenting in the kitchen” or ‘trying a new recipe” dropped way down on your to-do list, below organizing the family photos and cleaning out the basement?

Bring in the new year with a slew of new adventures in cooking! Long gone are the familiar groans you hear when your loved ones realize that it’s tuna casserole night yet again. It’s time to break you out of your Meatloaf Monday and Chicken Tuesday rut.

Today’s challenge extends far past this week. I want you to get excited about cooking once again and try to experiment with a new recipe at least once a week from here on out.

Yes, I understand that busy workdays, picking the kids up from dance practice, dropping off the dry cleaning and prepping for all things holiday might make this task seem a bit unrealistic…it isn’t. Get the whole clan involved! Depending on their age, your kids can help chop produce, pull the leaves off of herb stems or stir a bowl of homemade goodness.

If you need a bit of inspiration, simply check out your favourite clean cooking magazines, cookbooks or cooking shows. Plus, you can always  check out Tasty Tuesday and Thirsty Thursday for one of my favourite dishes or drinks, coming to you straight from the Booty Camp Fitness offices.

If a quick fix is more your speed, try my Omega Antioxidant Shake today!

Always living with passion,

Sammie

‘Tis the season…..

‘Tis the season to be…stressed.

Yes, pre-holiday deadlines, office parties, family get-togethers, crowded malls and school plays can often make December the craziest month of the year. How are you going to get through it with your sanity in tact? Jot down a daily to-do list!

My challenge is for you to rise and shine about 10 minutes earlier than usual each day this week. (Yes, I realize that for you morning exercisers and busy moms, 10 less minutes of zzz’s can seem like a huge request, but trust me.) Take those quiet early morning minutes to sit alone, reflect on the day ahead and make a list of everything that you’d like to get done throughout the course of your day. Whether you choose to hand-write your list on a fresh piece of paper or type it into your iPhone is up to you. The point is to simply get it down! By seeing early on what your day will look like, you can better prioritize and plan. Gone are the days of missed deadlines, extra zig-zags across town and mad dashes back out of the house at night to pick up dry cleaning or drop off a package at the post office. Get it off your mind, off your chest and onto that to-do list!

But be realistic. I like to separate my lists into the following categories: Today, This Week, This Month and Long-Term Goals. A to-do list is meant to free you, not bog you down with an exhausting, never-ending series of jobs. So, rank today’s to-dos in order of priority and urgency.

And, most importantly, don’t forget to add your own personal time to the list! Items such as your daily workout and meditating are just as vital as dropping off items at the Salvation Army or hitting the bank. Make taking care of yourself one of your daily to-dos. If you don’t, no one else will.

Always living with passion,

Sammie

Colour Your Plate

Your challenge this week is to colour and, no, there are no crayons involved!

Instead of piling your plates with beige-toned hues, your goal over the next few days is to fill each meal with an array of bold, bright colours. So, in addition to your three to four ounces of lean protein and half-cup of whole grains, cover the rest of your plate with a plethora of produce in a range of rainbow shades. Think dark, leafy greens, vibrant red-hued tomatoes, orangey carrots and sweet potatoes, and the deep purples of nightshade vegetables (hello eggplant!).

“Why?” you ask. Not only do fruits and vegetables add an abundance of fibre, vitamins and minerals to your diet, but they also pack an antioxidant punch. Each colour comes packing with a good helping of a different member of the flavonoid family. Carotenoids and lycopene and chlorophyll, oh my!

Need help jam-packing your menu with antioxidants? Check back Thursday and Friday for an Omega-Antioxidant Shake and our Eat by Colours Antioxidant Guide!

Always living with passion,
Sammie

Plank Challenge

I must first apologize for my blogging tardiness. It’s been a bit of a hectic week with lots of unexpected and exciting turns that have prevented me from staying on top of my game

I decided to combine “Motivation Monday” and “Workout Wednesday” into one post to make up for it lol! And shush I realize it’s Thursday…..

This week I’m challenging you to take some of your tv or computer time in the evenings and incorporate the almighty plank into your commercial or surfing breaks. A few planks each night and you can tighten and tone your midsection effectively! In case you’re all set with your argument that planks are boring I’ve put together a video with 10 fun variations. Enjoy!

Always living with passion,

Sammie

Web Wisdom

On Friday, I showed you some of my favourite social media posts centered on the topics of health and motivation. Now, I want you to find your own! This week, your challenge is to use social media to boost your wellbeing.

Whether you’re a loyal Facebook or Twitter user (or both, my social media sisters!), I want you to find a new page, person or organization to “like” or “follow” each and every day this week.

Your internet time may be often spent browsing your friends’ photo albums, playing games or catching up on the latest celebrity gossip – don’t worry, I won’t ask you to give that up (I follow @victoriabeckham, after all!)! Instead, on a daily basis, add searching for people and organizations that promote health via nutrition, fitness, mindfulness, well-being or motivational posts to your social media time.

Come across a truly moving, shocking or beneficial post? Why not click “retweet” or “share” to pass the good through the virtual realm? Heck even post it here in the comments section so we can all enjoy!

Happy clicking!

Always living with passion,

Sammie

Halloween treat after a “green” week

Well everybody’s house is now buried in Halloween candies and treats! It’s going to take all your willpower to avoid eating handfuls and suffering the consequences of falling off track with your nutrition!

As usual I always say everything in moderation, so try to skip those treats and save up a few choice options for your cheat day. In the meantime, let’s offset the impact of all that sugar with this week’s challenge. Incorporating 1-3 cups of greens into your daily eating habits.

Below is a great way to mix those greens into your dinner for the kids too. Disguised amongst some yummy lower fat mac n’ cheese we’ve tucked some spinach to keep your body healthy.

Green Mac N’ Cheese Please

Ingredients
•    3 tablespoons plain dry breadcrumbs
•    1 teaspoon extra-virgin olive oil
•    1/4 teaspoon paprika
•    1 16-ounce or 10-ounce package frozen spinach, thawed
•    1 3/4 cups low-fat milk, divided
•    3 tablespoons all-purpose flour
•    2 cups shredded extra-sharp Cheddar cheese
•    1 cup low-fat cottage cheese
•    1/8 teaspoon ground nutmeg
•    1/4 teaspoon salt
•    Freshly ground pepper, to taste
•    8 ounces (2 cups) whole-wheat or spelt elbow macaroni, or penne

Preparation
1.    Put a large pot of water on to boil. Preheat oven to 450°F. Coat an 8-inch-square (2-quart) baking dish with cooking spray.
2.    Mix breadcrumbs, oil and paprika in a small bowl. Place spinach in a fine-mesh strainer and press out excess moisture.
3.    Heat 1 1/2 cups milk in a large heavy saucepan over medium-high heat until steaming. Whisk remaining 1/4 cup milk and flour in a small bowl until smooth; add to the hot milk and cook, whisking constantly, until the sauce simmers and thickens, 2 to 3 minutes. Remove from heat and stir in Cheddar until melted. Stir in cottage cheese, nutmeg, salt and pepper.
4.    Cook pasta for 4 minutes, or until not quite tender. (It will continue to cook during baking.) Drain and add to the cheese sauce; mix well. Spread half the pasta mixture in the prepared baking dish. Spoon the spinach on top. Top with the remaining pasta; sprinkle with the breadcrumb mixture.
5.    Bake the casserole until bubbly and golden, 25 to 30 minutes.

KID TIP – To make this a cool “green” dinner for the kids blend the spinach in with the cheese sauce, it’ll be less noticeable and an easy way to get some veggies in their diet.

Remember halloween treats are meant for just that, “treating yourself”, after a week of eating your veggies

Always living with passion,

Sammie

Paying yourself first

A good friend of mine, Stuart Knight, gave a thought provoking presentation at our annual Kick Booty Conference for all of our Booty Camp instructors. One of the valuable points that he raised with the group was the concept of “paying yourself first”.

This week your Motivation Monday challenge is just that, taking the time to pay yourself first!

So what IS paying yourself first? Simply put, paying yourself first is taking care of YOU. Whatever you need to do mentally, physically, emotionally at the start of the day to center yourself, DO IT!

Paying yourself first is something we often neglect to do, and I’m the first person to admit I am very guilty of this self neglect. We’re so busy taking care of everyone else that we let our needs fall to the wayside and in doing we are actually neglecting to be a whole and balanced person for those very people that rely on us for care. Our emotional piggy banks are running on empty, we’re tapped, tired and testy. By taking 15, 20, 30 minutes each morning to take care of yourself you become a happier, more productive, more balanced friend, mother, father, sibling, and lover.

So take that time to do some yoga, meditation, quiet reading, journaling, massage, run, or whatever it is that help you feel alive each and every day this week. I know I’ll be challenging myself to it. We’ll be stronger in all aspects of our lives for it

Always living with passion,

Sammie

Sugar Police!

The sugar police are back! This week I’m challenging you to CUT OUT SUGAR!

We all know that excess sugar in your meals takes a toll on your waistline, but did you know that eating just a little sugar only feeds more cravings for sugar? – it’s a viscous cycle!

I recommend to all of my clients who are looking to lose inches and body fat to drastically reduce their sugar intake (meaning leave the sweets for your cheat day ONLY). There are plenty of healthier sweet substitutes I will highlight at the end of this post.

HOW do you reduce your cravings for the white stuff?

1. Eat Breakfast! Skipping a balanced and healthy breakfast with BOTH proteins and healthy carbohydrates such as oatmeal, whole grains or fruit WILL lead to almost guaranteed sweet cravings later in your day. Start your day off right with a healthy smoothie or balanced meal to help yourself avoid the candy bowl later in the day.

2. Raise Your Glass… Of water of course! When we become dehydrated we often start to have cravings. Food cravings and dehydration often cause a similar response making you believe you need food. Make sure you are drinking 2-3 litres of water throughout the day to avoid this common pitfall. And if you do come across cravings, drink a big glass of water first to make sure it’s not dehydration before reaching for a healthy sweet treat like an apple or berries.

3. Eat Healthy Sweets. Eating healthy sweets like fruits and sweet veggies can help to curb that desire of your body for sugar. These healthier sugars can be just as satisfying and keep your mind off the fact that you want some junk. I personally like about 10 frozen grapes to curb my sweet cravings!

4. Catch Some Zzzzz’s. At times we crave sugars in order to increase our energy levels. Instead of hyping yourself up artificially try getting enough rest that you don’t need to medicate to stay perky. Catch at least 6 hours of sleep nightly and ensure it’s quality rest. Turn OFF the TV, make sure your room is dark (like pitch black) and try to eliminate noise distractions with the use of some white noise like a fan.

5.  Workout Daily. Getting up and moving around every day not only helps reduce stress levels (which we all know can make us reach for the chocolate), but it also helps to balance blood sugar levels. Make sure you participate in some form of physical activity, from yoga, to walking the dog, to boot camp, for 30 minutes daily.

What are some healthy sugar substitutes?

Stevia – all natural calorie free sweetener derived from the leaves of the Stevia (or sugarleaf) herb plant

Honey – Use in moderation, works wonderfully as a coffee sweetener or drizzled over some greek yogurt

Maple Syrup – Similar to honey, in moderation, this natural sweetener releases more slowly into your system preventing a rapid spike in blood sugar.

Fruits – Natures wonderful candy! Enjoy when you are having a sweets craving instead of reaching for candy or chocolate, or just as a part of your balanced diet.

You can actually “train” your cravings by reducing your sugar intake, plus that reduction in sugar will actually help your taste buds recover and become more sensitive to the sweetness in natural fare. How great is that!!!?

Always living with passion,

Sammie

Tracking for Success

Since Monday was Thanksgiving I’m doing a combined Motivation Monday and Tasty Tuesday post today!

I’m sure we all indulged in some tasty treats over the weekend and it’s important to pick up your socks and get back on track to avoid gaining the  average 15 pounds between Thanksgiving and New Years. Food journaling can be your weapon against gaining the hibernation weight, and help you hang onto the svelte summer self you’ve worked so hard for!

Studies have shown that writing down what you eat daily can even help you LOSE weight! Awareness is power friends!

But just because you’re tracking your food and eating healthy doesn’t mean you have to deprive yourself! There are plenty of healthy AND yummy alternatives to some of your favourite treats!

A new healthy indulgence of mine is the following Chocolate Pudding recipe

Chocolate Pudding
2 ripe bananas
1 avocado, pitted, peeled
2 tablespoons raw cacao powder or raw carob
2-3 tablespoons maple syrup
a little water if necessary

Place all the ingredients in a Vitamix or blender and gradually turn it up, adding a little water if it becomes too thick. Chill for 30 minutes or more before serving.

Always living with passion,

Sammie

Break the Brekkie Skipping Habit

Time to rise and shine and get motivated! A challenge for many of the ladies I encounter is that they are too busy (sleeping in) to eat a healthy breakfast before they leave the house in the morning.

Skipping a balanced breakfast can often lead to an unbalanced day and unhealthy eating later in the day as your body reaches for anything available to satiate it’s appetite. This can lead to weight gain or challenges losing weight.

This Motivation Monday I’m challenging all of you to EAT BREAKFAST every single day this week. See how it affects your productivity and mood and cravings, yes cravings, for the remainder of your day.

Your breakfast should be sure to include protein as well (not just a muffin). Not only does eating a breakfast high in protein increase satiety and reduce hunger throughout the day, but it helps control brain signals powering food motivation and reward according to a study by the University of Missouri.

So this week, set your alarm a whole 10 minutes earlier to eat your breakfast before you leave the house. Even boil eggs during dinner the evening before so you can expedite this process.

Stay tuned for a “Tasty Tuesday” breakfast meal and a “Thirsty Thursday” breakfast smoothie this week!

Always living with passion,

Sammie

Workplace Workout

A recent study by Stockholm University and the Karolinska Institute has shown that devoting a degree of time at work to exercising can not only lead to a healthier workplace but also a more productive one. This could possibly be due to increased stamina as well as decreased sick days of employees.

So how can you benefit from this increased productivity and lead a healthier career life? It’s simple! This week’s Motivation Monday Challenge is to take a few seconds every hour at the office or workplace to do a simple physical activity this week.

Workplace Workout

I’ve created an example based on a 9-5 work schedule.

• 9 am - walk up the stairs to your office instead of taking the elevator
• 10 am – stand up at your desk and perform 20 basic squats, if you’re feeling chipper make them jump squats
• 11am – Take a bathroom break, while in the washroom perform walking lunges 3 times the length of the stalls (if the washrooms is a single washroom instead do 30 alternating lunges)
• 12 pm – Lunch break! Go for a nice walk or light jog for 20 -30 minutes of your lunch, that still leaves plenty of time for eating.
• 1 pm – You just got back to your desk so have a seat and perform one full minute of Belly Breathing. (Video here) NOTE: You can do this seated instead of on all fours, unless you want to hide under your desk….
• 2 pm – Probably getting the afternoon snoozies so stand up and do 5 sun salutations to wake up the body.
• 3 pm – Washroom break, this time perform 50 jumping jacks after using the restroom.
• 4 pm – You can stay seated for this round, work your upper body by extending both arms straight out to the sides, pushing away from the body with the palms make small circles with the arms for 20-30 seconds, change direction and repeat for an additional 20-30 seconds.
• 5 pm – Hometime! Take the stairs to your vehicle or walk a few blocks before hopping on public transit.

The schedule above is just an example, you can slot in any exercises you want that are suitable for your workspace or highlight a different exercise for each day of the week! I like to put a reminder on my phone or desk calendar so I don’t miss my opportunity to get up and move around a bit.

If you’re feeling awkward about being the only person exercising at your desk why not ask your employer to implement movement as a standard practice for all employees, or set up a lunch and learn fitness session so that everyone can benefit! I’m sure they’d appreciate a more lively and productive workforce.

Give it a try and please comment on how you feel after a couple of days! Stay tuned for Workout Wednesday for a complete desk workout video

Always living with passion,

Sammie

Motivation, and Inspiration into Action!

Guest post by DVD superstar instructor Rosario Amarenta-Gardiner

As we are soon approaching filming  in Puerto Rico for our 2011 edition dvd, the power of goal setting has been my motivation, however, inspiration is what  really keeps me into action and my eyes on the prize ! I have been given the gift of being inspired by amazing people, that have taught me a lot and helped me shape my life.

My Inspiration

Some of the people that have inspired me throughout my life are first of all my husband. For all of his love, support and advice, being in a true partnership let’s me go of fears, and doubts.

I have learned so much from my children, their everyday lessons have made me a better person.

Sammie Kennedy, her passion and natural power to influence lives has for sure marked my life forever.

My recruits that allow me to use my skills and experience  to provide fitness guidance.

I am just so blessed by God and thankful for a wonderful family and friends that I can count on unconditionally.

Motivation, and Inspiration into Action!

Motivation to me are all the tools that will help me to acheive the bigger picture. In my case, I am motivated to  take action by eating clean and getting my Booty Camp workouts done because I am inspired to participate in the 2011 dvd, and to help thousands of recruits get fitter and healthier.

Finding inspiration brings meaning to my goals, and let’s me enter a state of focus that brings out the best of me and therefore I am taking action and doing what it take to accomplish this exciting project!

XO

Rosario

Stepping outside your comfort zone

Hola mi amigas!

Well ladies my trip to Guatemala was absolutely incredible! It was an amazing experience with tonnes of challenges and growth opportunities.

I was very fortunate to experience many firsts on this trip and I’ve decided to focus today’s post on stepping outside your comfort zone and opening your heart to experiencing new things. It’s essential for you to learn and grow to do new and exciting and sometimes scary things.

Guatemala was the perfect setting for many firsts. It was my first time …..

Travelling outside of North America on my own

Being met at the airport by a man with a sign with my name on it

Meeting up with Sebastien’s sister for a backpacking adventure (and Jess, can’t forget Jess)

Sleeping in a hostel

Using a washroom in which you could NOT flush your toilet paper or even better a washroom with NO WALL between toilets!

Galloping on horseback

Negotiating the price of purchases (in another language!)

“stealing” napkins from every restaurant we ate at for “emergency” washroom purposes

Hiking for 5 hours at midnight up and 4 hours at sunrise down a volcano

Going to bathroom outside on the edge of a cliff!

Getting altitude sickness (that was a treat, I’ll post about my hike up Santa Maria separately)

Being held up by the “Fruit Police”

Passing another vehicle in oncoming traffic, uphill, on a corner, and STOPPING for the speed bump!

Visiting a Jade factory

Trying to carry my purchases on my head like the locals

Buying breakfast 3 times in one day once for me and twice for the stray dogs

Being serenaded 3 times in one day by 3 different people

Accepting a free salsa dance lesson (I have two left feet when it comes to dancing with steps)

What did I learn on this trip, well I learned some Spanish. I learned that there is abundant warmth and love and connection if we take the time to get to know new people. I learned that the human body is capable of persevering for great lengths beyond perceived limits when I managed to continue to hike upwards for 1 full hour after altitude sickness set in! I learned that the world is full of beauty and the real beauty is in the simple things. I learned that it takes only a moment to say “buenos dias” to make the day of someone less fortunate. I learned that there is smiling and laughter and love in the very direst of situations. I learned that we take so many things for granted and that happiness is a VERY clear and true choice.

I’ll be sure to post more stunning photos in my post of my midnight hike and a general post about the adventures of Guatemala. I also have to get my hands on some of the photos Alima and Jess took with me in them!

I encourage all of you to step outside your comfort zone and try something new today. It’s the most rewarding way to live! I’ve learned so much about myself and this trip has really changed me in some very significant ways!

Love all of you ladies (and gents)! xoxo

Always living with passion,

Sammie

STOP..step away from the scale!

Okay one of my, and EVERY personal trainer’s, pet peeves is the friggin’ scale! Far too often we see clients basing how they feel about their body on the NUMBER on the scale.

Really! Really? It’s a NUMBER!

Step away from the scale!

Here’s a concept. How about basing how you feel about your body on how you FEEL. Your energy, stamina, strength, or even….visible changes. Are your clothes fitting better? Do you look better? Is everyone commenting on how great you look? Then WHY, please tell me, WHY does that number affect your image SO much?!

Just so I’m not only ranting here I actually have a reason for this dissertation. When you begin a new exercise program it is not uncommon for you to actually GAIN weight. Now breathe, your body will adapt by increasing the lean toned muscle mass in your body, and guess what…muscle weighs more than fat! So while you can be losing inches and getting fitter your scale may not budge at all and even in some cases the number may go up!

It’s a common scenario to see someone who looks fantastic after a month of working out, has lost 10 plus inches, but beats herself up because the number on the scale has not gone down. What’s up with that!? NOT COOL

Are you going to let a number dictate how you feel about your progress? I say “Step away from the scale” and start listening to your body, and how your fitness affects your moods, energy and overall health.

Numbers have no power over you!

Always living with passion,

Sammie

Weekly Challenge: Dear food diary…

One of the best tools for nutrition success is to keep a daily food log. Simply writing down when you eat and what you eat can give you a much stronger picture of what you are putting into your body.

It’s like when I blogged about my daily schedule. I didn’t realize that I go non stop for 16 hours straight until I saw it all down on paper LOL.

So your mission is to keep a small notepad (paper or on your phone) in which you can log the time, quantity and foods that you eat for the week.

BONUS: At the end of the week you can submit your food journal to me so that I can look it over and make some recommendations to get more out of your nutrition!

Always living with passion,

Sammie

Buff Busy Bee

Are you one of those people who uses the age old excuse, “I just don’t have time in my day to workout”?

Do you look at people like me and say, “yeah but her job is to workout”?

Okay, reality check ladies, the only person standing between you and your workout and your results is YOU.

Yeah I own a fitness company, yeah working out is part of my job, but an even bigger yeah is that I don’t FEEL LIKE IT on days, and I HAVE NO TIME to workout on most other days. It’s no walk in the park running a rapidly growing start up company with 93 boot camp locations.

I can easily let myself “get off the hook” for my workout because of my daily schedule…and I did for 2 years. (confession time) When I began to expand the company and added 64 locations in just one year my fitness fell to the sidelines. I worked out intermittently at best as I was always on the road and in a relationship that supported a lack of self care. And guess what, SHAME ON ME! I was super embarassed about it, I was out of shape!

I made a deal with myself when I freed myself from that relationship last summer to not allow that to happen to myself again. So now I make sure I take care of ME and MY FITNESS first in my relatonships and in my company.

I’m going to share my schedule for one day this week (to show you how little “time” I could say I have – and I put in almost everything except bathroom breaks) and exactly how I schedule in my workouts because there really are NO excuses to do something each day. Even if it means I only get down to the gym for 20 minutes of sprinting or a quick weight workout.

Tuesday June 1st, 2010

7:00am-9:00am: Morning cardio (yeah that’s right at this point in my prep I have to do 2 hours of low heart rate cardio every day)

9:00am-9:05am: Belly Breathing

9:05am-9:20am: Shower

9:20am-9:40am: Makeup, hair and dress

9:40am-10:00am: Prep and eat oatmeal and tea

10:00am-10:30am: Phone interview with the Toronto Star

10:30am-11:30am: Check and respond to emails (my inbox usually has around 100)

11:30am-12:00pm: Interview with Saskatoon paper

12:00pm-12:45pm: Prepare and eat lunch

12:45pm-12:50pm: Belly Breathing

12:50pm-1:45pm: Brief with “Communications Manager” about Princess Margaret Hospital “Increase Your Odds” project

2:00pm-4:30pm: Film “Increase Your Odds” videos

4:30pm-5:00pm: Prepare and eat afternoon Vega shake snack

5:00pm-6:00pm: Resistance training at my condo with Sebastien

6:oopm-6:30pm: Eat dinner

6:30pm-7:00pm: Drive to North York

7:00pm-8:30pm: Play dodgeball at Toronto Dodgeball League

8:30pm-9:00pm: Drive home

9:00pm-9:30pm: Prepare and eat salad

9:30pm-10:30pm: Blog and catch up on Challengers blog posts

10:30pm-11:00pm: Belly Breathing and practicing posing

11pm-12am: Relax

Rinse and repeat

Believe it or not this is a slow day for me LOL. So as you can see if I can schedule it in, I’m sure you can. Be a “Buff Busy Bee”! Maybe it means you stop off at your workout on the way home from work, or sneak a quick workout in at lunch or in the morning. Regardless I’m sure you can find 30-45 minutes to grab some good hearty activity each day.

Remember that YOU are responsible for your health, everyone else can only help

Always living with passion,

Sammie

Weekly Challenge: The miracle food

I have to apologize for my lack of blogging over the past few days. I’ve been celebrating my 6 month “anniversary” with Sebastien in Punta Cana!

I certainly hope you are all getting along well with your challenge. Please let me know what it’s been like for you and do NOT hesistate to email me for support!

This week I have a small but simple challenge for you. You are to consume (if you choose to participate) 1/2 cup a day of the Miracle Food broccoli!!

Heck if you are hardcore, eat a whole bunch of broccoli each day! It’s packed with nutrients and fibre and is oh so good for you!

Are you up for the challenge?

Always living with passion,

Sammie

Dumping Debbie Downer

I wanted to touch in mental fitness this week on removing negative people and influences in your life.

One of the keys to success that I have learned over the years is that you canNOT possibly move forward if someone, or something, or yourself is holding you down. If you can’t surround yourself with positivity you don’t have room for positive events, and successes to come into your life.

It’s like the universe can’t recognize you because you’re in the shadows under a cloud instead of shining like the bright star you want to be.

Have you ever gone to hang out with your friends and it seems like they don’t approve of anything that you are doing with your life? They say things like “that sounds stupid” and “why do you always have to be so extreme!”. They discourage you from going after your dreams and hold you down…You leave your interaction feeling unsure of yourself and maybe even depressed. Bummer

….What if that friend is you!?

I strongly believe, and hey I do have some experience in the matter, that you have to “Dump the Debbie Downer”. Whether that is your friend, coworker or your own thoughts make a vow to remove all negativity from your life. You don’t have to call them up and say, “Hey, You’re a Debbie Downer and Sammie said we can’t be friends anymore!” but you can make a conscious decision to limit your interaction with that person, ask them to change their attitude around you, or perhaps refrain from sharing your goals and ambitions with them.

It’s not easy when your best friend since elementary school (been there), or your boyfriend, or maybe even your husband (been there too) makes you miserable but you DO have control over what you allow in your life.

Assert your personal boundaries and take a stand that you will have a positive and fulfilling life without negativity. Allow others to change to meet your new positive expectations or make choices about your relationships. It’s all in your hands and I would love to see you soar!

Always living with passion,

Sammie

P.S. I think I like alliteration. That’s the second blog post with it in the title LOL

Weekly Challenge: Keep the faux alligator skin on your shoes ;)

Are you the type of gal that carries moisturizer in her purse for her legs? Do you sometimes try on black clothing and leave a nice thin layer of your dry flaking skin on the inside?

You can say EWWWW but I’m sure I’m not the only woman who’s ever done it (and then bought the item to hide the evidence), and yes ewww it’s gross.

This weeks project is to HYDRATE. Keep the alligator skin on your purse and shoes!

(yes they’re Louboutin’s, I couldn’t help myself, I love his shoes!)

STOP leaving your DNA everywhere!

Your mission, if you choose to accept it, is to drink at least 3 LITRES of water each and every day this week. That’s 12 glasses of water. Or three 1 litre bottles. Divvy it up the best way for you to make sure you spread the water throughout the day (don’t drown yourself in 3 litres before bed lol)

Set alarms if you need to, 1 alarm per hour for 12 hours will get ‘er done. Start your day with one large glass and fill that glass every hour on the hour moving through your day.

You’ll find your skin more moist and elastic, you may reduce bloating and water retention, it helps to flush out the fat you are burning, and you may reduce acne and clear skin!

Give it a shot, what have you got to lose?

Always living with passion,

Sammie

Weekly Mini Challenge!

I’m amazed at all the positive responses from you ladies (and gents) taking my challenge.

Ranging from increased energy to losses of 7 lbs! Wow, I love the comittment and the drive you are displaying. I’d love to hear how more of you are feeling on your journey, please comment and let me know what’s happening in your world!

I’d like to give you a little (non mandatory) challenge on a weekly basis! Heck why not you’ve taken everything I’ve thrown at you with so much enthusiasm so far.

Sooo, without further delay, I’d like you to cut out caffeine….

…AFTER 12 noon. Breathe, you can still have your morning coffee LOL.

Caffeine tends to yet again bloat us a bit, it dehydrates your body and it takes away from your sleep cycles at night if you consume it past lunchtime. So give it a try and remove your afternoon and evening coffee (you can have decaf) and see your energy levels surge. It’s amazing how full of energy you will be on this journey!

Love you all lots and please let me know how you are doing!

Always living with passion,

Sammie

P.S. we have a forum section on www.BootyCampForum.com just for challenge participants so you can converse with eachother on there as well!

Suck in your tummy…literally

So I’ve had a few of you ask me, “Why belly breathing? What’s the purpose?”

Belly breathing is a technique that is used to strengthen the inner unit of your core. By holding and contracting these tissues you can actually achieve a training effect of a slimmer waist. As the fascia tightens your waist slims down.

You can actually achieve a relatively smaller waistline just by belly breathing regularly. It’s something that I do daily (3x/day) to tighten my core. It also trains my mind to constantly keep my tummy pulled in tight.

Again to explain belly breathing technique I’ve attached a video for you to watch.

It takes about 3-4 weeks of belly breathing to see a noticable training effect so stick with it ladies (and gents)!

Always living with passion,

Sammie

What’s your “Secret”?

We’ve all heard of the secret right? We all know that our thoughts can manifest our reality. We all know that whatever you focus on you will get more of….. well why do so many of us fail at our weight loss goals then?

I truly believe in the power of affirmations, positive thinking and the “Secret” as I’ve been able to manifest almost every single thing that I have wanted in my life. From a successful business, to a wonderful condo, to amazing staff, great friends and a wonderful partner I’ve received what I focused on. I’m by no means a guru but I do like to think I have some personal experience in the field of manifestation. And I’ve also manifested some nasty things in my life by focusing on the negatives….

I’d like to put out a couple of my thoughts on the issue of why many people I talk to have not had this same success.

NUMBER 1 – Your REAL Focus

Many of us say “I want to lose weight” we may even have a positive and specific goal about weight loss, but if you are honest with yourself, how many times a day do you look in the mirror and say to yourself “I look fat”, “Ugh, I’m disgusting”, “These pants make my a$$ look gross”, “I’m bloated” etc. etc.

What are you really focusing on?

Are you focusing on how beautiful and healthy and active you are, or are you REALLY focusing on the negatives around your journey. I believe that every negative thought is far more powerful than the positive thoughts. I’m sure we’ve all experienced worrying like mad about something in our lives and then all of a sudden the worst happens! Congratulations, you are a manifestation master! Now let’s channel that focus in the other direction…

A rule of thumb that I have is that when I notice myself having a negative thought I immediately replace it with a positive affirmation, BUT I repeat the positive affirmation 5 TIMES! That’s right, negativity holds a lot of energy so you gotta give it the old care bear stare and kick it’s stinky bum out of your brain!

NUMBER 2 – Get REAL

So many people say to me, “I say my affirmations every morning but nothing happens!”

Seriously, there is a little bit more to the secret than JUST saying something. I see that same person taking the elevator up two flights, eating junk food on break, and generally not doing much with themselves.

Here comes one of my favorite quotes.

Affirmation  without Action is the beginning of Delusion! ~Jim Rohn

Honestly people, you canNOT eat 5000 calories a day and think that you will wake up thinner just by thinking that extra layer of insulation off! The universe rewards those who help themselves. Set your positive goals, figure out your positive affirmation and then go outside and DO SOMETHING ABOUT IT!

You’ll be far more successful in reaching your goals if you take a few steps in the right direction instead of sitting on the sofa and watching time pass you by. Your affirmations will propel you forward at a faster rate and before you know it you’ll be setting new higher goals and affirmations!

I woke up this morning looked in the mirror and said “good morning gorgeous, how you doing?” (Joey from Friends style) and put my goal out into the universe, “I want to be 13.5% body fat by June 26, 2010″…. and then I went down to my hotel gym and sweat out a few pounds on the elliptical…That ladies and gentlemen is how it’s done

Always living with passion,

Sammie

Leveraging the power of WHY

Gonna be honest friends, today was a ROUGH day. One of those days where focus just didn’t seem possible. One of those days where I was so busy with meetings and errands I didn’t stay on track with my nutrition schedule (eating regularly every 3 hours). One of those days where my body is whooped, I’m retaining 10 gallons of water, and I just don’t feel like it will be possible to achieve my goal. ROUGH

Anyone who knows me personally knows that I hate complaining and don’t like negativity, so just to be clear I’m not sharing this information to whine, b*tch and moan, I’m sharing it to let you know that I am just like the rest of you. It’s not all sunshine and gumdrops all the time for me either.

As a matter of fact the highlight of my entire day was my lunchtime run with my friend Bina. Funny how the best part of my day was the part that I was moving TOWARDS my goal and not away from it.

Despite the slight setbacks, today did manage to remind me that I need to leverage the power of why if I am going to accomplish getting on that stage and looking stellar.

What is leveraging the power of why?

You see it’s really quite simple. If you have enough reasons WHY you want to achieve your goal that resonate with you and remind you of what you are trying to accomplish it can fuel your fire and keep you motivated! After all, if there are 25 reasons why you want to get there, then the one or two things that want to knock you off your path can’t win the battle.

So again I’m going to share something very personal with you. Here are my 25 reasons WHY I want to get back on stage and compete, no win, in the Serious About Fitness model search.

1. I think being super fit is super sexy and I want to be sexy
2. I want to ROCK a bikini on the beach all summer long
3. I want to motivate and inspire my recruits
4. I want to be integrable, walk my talk, and be the fittest woman in my company (being a CEO you don’t always put yourself first)
5. I want to feel confident
6. I want to be stronger than my boyfriend (relatively)
7. I want to be able to excel at any sport
8. I want to increase my cardio endurance
9. I want to get a new summer wardrobe
10. I want to be a part of that couple on the beach that everyone goes “whoa look at those two, they’re ripped”
11. I want to prove to myself that I can do it despite all my obligations
12. I want to make Seb proud
13. I want to be able to do 10 chinups
14. I want to be on a fitness magazine cover
15. I want to have a workout featured in Oxygen magazine
16. I want to learn more about my body and how it works
17. I want to look great naked
18. I want a booty you can bounce quarters off of
19. I want to get rid of my cellulite
20. I want to eat healthy for life
21. I want to make exercise as natural a part of my day as brushing my teeth
22. I want a six pack (not for everyone but I like it)
23. I want to win the fitness modelling competition on June 26th
24. I want to set a healthy example for my younger sisters
25. I want to run a 10k this year

What are your 25 reasons why you want to accomplish your goals? Write them out and post them somewhere where you can read them when you have ROUGH days. And remember that minor setbacks will happen, the point is to get back on track and NEVER stop working towards your dreams.

XOXO

Always living with passion,

Sammie

Creating your vision

As many of you are well aware I’ve embarked on my second journey towards competing as a fitness model. Just like everyone else it is always important for me to set my sites on a goal and stay motivated.

My specific goal is to compete in the June 26th Serious About Fitness Model Search in Toronto and place 1st overall in the open category for fitness modelling.

June 17, 2006

One of the things that I encourage my recruits, clients, friends and family to do is to creat a vision board when they set a goal. A vision board simply put is a big poster of what your goal looks like and phrases that will help to motivate you to get there.

Your vision board is YOUR vision so be sure to put phrases and images that resonate with you and not what others may think or want from you. Vision boards are personal and do not need to be shared with others. They can be as large or as small as you want them to be, you can use a sheet of paper and put it in your dayplanner or on your fridge, it can be a large bristle board and up on your bedroom or washroom wall, or you can take an image of your board and put it as a background on your desktop, whatever works for you. Keep your vision in a place where you can see it regularly and it can remind you of your goal.

How To Make A Vision Board:

1) Head to your local department store or drug store to pick up supplies. You will need magazines that resonate with your vision, scissors, bristle board or paper, and a glue stick.

2) Look through your magazines and cut out all the images and phrases/words that you want to include in your vision. Be sure to also cut out the date that you would like to acheive your goal by, this can be in individual letters or numbers.

3) Organize and arrange your cutouts on your vision board (date in the center) and glue them on with your glue stick. I am going to share my board with you, and again this is my personal vision so please don’t judge me

4) Hang your vision board somewhere where you can regularly reflect on it and stay focused on your goal.

NOTE:

You’ll notice that I have cut off the heads of most of the bodies on my board. I actually do this for a reason…when you are visualizing your goal you want to visualize yourself acheiving that goal, looking that way, so I choose to focus on body shapes and proportions as if it was me.

Most of Booty Camp’s recruits are starting their camps this week, I strongly encourage you ladies to create YOUR vision board and make the most of your mental fitness in this 8 week camp!

Always living with passion,

Sammie

A little exercise called “gratitude”

While our physical fitness is very important our mental fitness is equally important to our success in life.

Have you ever had a terrible day, or even just a day where you are a little bummed out?

I know I have days where things aren’t so awesome and everything seems like such an effort. I don’t feel like working out, can barely stand the thought of cooking a meal, and just want to crawl back in bed and start over.

These are the days where it just seems impossible to tackle any of my goals and it’s easy to get stuck in this rut.

I’d like to teach you a quick and effective way to get OUT of that rut and get on with a happy and healthy day. It’s a little exercise called “gratitude”

I always do this little exercise with myself when I feel low. You can even exercise with your partner, co-worker, or friends to spread the gratitude.

The Rules of the Gratitude Game:

1) Take a deep breath

2) Smile

3) Simply name off 10 things that you are grateful for that day starting each sentence with “I am grateful for….”. Take turns going back and forth if you are exercising with a friend. They can be big things, little things, things that other people might think are funny, it does NOT matter, a little gratitude goes a LONG way!

For example:

10 things that I am grateful for today

1. I am grateful that I have such a loving and supportive boyfriend in Sebastien
2. I am grateful for cinnamon tea by “Tea Forte” yummmm
3. I am grateful for you (whomever you are, that you are reading this blog)
4. I am grateful for my awesome tattoo artist (Chris Wellard) who fixed my foot tattoo today
5. I am grateful for Jason Mraz tunes, they always chill me out
6. I am grateful for funny staff members
7. I am grateful for soft bamboo sheets
8. I am grateful for green monsters
9. I am grateful that my mom and dad invited Seb over for Easter dinner (they haven’t met him yet)
10. I am grateful for bubble baths, mud masks and time to reflect

It’s as simple as that and I promise you canNOT feel bad about your day after doing your gratitude exercises. Keep going as long as you want you don’t have to stop at 10!

Always living with passion,

Sammie