Low Impact Cardio Workout

Low Impact Cardio Workout

30-Minute Low Impact Cardio

This 30-minute low impact cardio workout is perfect if you have sensitive knees, or your bladder can’t handle the jumping, or you are simply tired of your boobs bouncing around when you do.

I pee when I jump

Leaking when you exercise is actually very common, and can happen to everyone from casual weekend warriors to serious athletes.

This “leaking” is known medically as stress continence, and happens especially during workouts that included a lot of jumping.

With stress incontinence, the sphincter pelvic muscles, which support the bladder and urethra, are weakened and the sphincter is not able to prevent urine from flowing when pressure is placed on the abdomen . such as when you cough, laugh, lift something heavy, or during certain forms of exercise such as running and jumping.

To avoid this you need to strengthen the deep core muscles, as well as the diaphragm and the pelvic floor .

So, strengthening these three is critical to decreasing or eliminating the severity of the stress continence.

For ideas, and more on this topic check out this blog by SheKnows.

 

The Workout

Low-Impact-Cardio-Workout-BLOG-Workout

 

21 DAY FITNESS PROGRAM

Grab your personalized 21 day fitness program.
Let me help you get FIT!

PJ ox

A Trainer’s Weekly Menu – Week 12

A Trainer’s Weekly Menu – Week 12

A Trainer’s Weekly Menu – Week 12

 

This was a great week for meals. Even loving husband has been tolerating the less-meat-more-veggies-bender that I am currently on.

 

With the exception of Monday night.

 

Last Monday I made the most awesome maple bean dish (from my fave blog Oh She Glows), and when we both sat down to eat it loving husband immediately went on a mission.

 

He pushed the beans around investigating every square inch of his of the bowl. Like he was searching for something. Something he just could not believe would NOT be there.

 

When he didn’t find what he was looking for he looked up and asked me “Where’s the rest of the dinner?”.

 

I told him the “rest” of the dinner was my love. He said he would have preferred some beef or bacon instead.

 

Nice guy, that loving husband.

 

Healthy Meal Plan

 

If you need to get yourself back-on-track I urge you to join me with my meal plans. All of the recipes that I choose are low in sh*t and high in nutrients.

 

I also plan my healthy meals so that they fit in into my busy life. My prep is basic and there are no long-winded recipes that only Martha Stewart would love.

 

Just basic meals, using whole-foods.

 

What a trainer eats - week 12

 

Catch Up On Previous Week’s Menus

 

 

FIT TIP: As we age one of the reasons our tendons and muscles get stiffer is due to the lower water levels in the tissue. This makes it even more important that we drink enough water throughout the day. Aim for 2-3 litres a day – and sorry, that does not include coffee, tea or wine.

 

Week 11 Healthy Meal Plan

 

SUNDAY PREP

 

  • Protein pancakes made for the week
  • 3 lemons, cut in half for my daily detox drink
  • Cucumber, peppers, carrots, snap peas cut for side dish munchies for lunches
  • Pumpkin Maple Baked Beans made, ready to re-heat for Monday night dinner
  • One Pot Quinoa Veggie Dish made for lunches Mon-Thurs (Friday is leftover day)

 

BREAKFAST

 

  • My daily detox drink. Click here to get the recipe.
  • Protein pancakes. I made 5 (to last Mon-Fri) and froze them.
  • Each night I grab one from the freezer, thaw it overnight and then re-heat it in the AM by toasting it.
  • For toppings I spread a little almond butter or P&B on top, depending on my mood, and then drizzle some heated raspberry jam on top of the nut butter. Y.U.M.
  • This is the recipe I use, however I wanted to add some super seeds to it this time so I also be added 1 tbsp of ground flax seed and 1 tbsp of chia seeds to the batter.

 

LUNCH

 

  • One Pot Quinoa Veggie Dish, without the chicken. Instead I added a can of black beans for my protein.
  • Cut up veggies (carrot sticks, peppers, cucumber slices, snap peas and grape tomatoes) as my side dish.

 

PREP TIP: When making quinoa, double the batch and freeze the leftovers in single serving ziplock baggies. That way when you need a quick side dish you got one ready to go.

 

SUBSCRIBE Youtube channel - Fitness with PJ

 


DINNER

 

Monday

 

  • Pumpkin Maple Baked Beans Cornbread Casserole. This recipe rocked, even loving husband wanted more (he knows nothing of the pumpkin in it though so shhhh…), however as mentioned above he was perplexed that there was no meat accompanying it.
  • I didn’t make the cornbread topping, as per recipe. Instead, I went the lazy gal’s route and bought Bob’s Red Mill GF Cornbread mix. The mix is pretty good, but next time I make the beans I think I will go even lazier and just forgo the cornbread altogether.

 

Tuesday

 

  • Salmon Caesar salad. Instead of croutons I use roasted chickpeas. I love this brand.

 

Wednesday

 

  • Fried egg sandwich with smashed avocado. I get home late on Wednesdays and I hate eating a meal that late.
  • BUT, with that said I am also starving when I get home, so I need something filling but yet won’t bloat the hell out of me. Hence a fried egg sandwich using Squirelly Bread, with half of an avocado smashed between the two slices.

 

FOOD TIP: Need to ripen an avocado ASAP. Food bloggers swear by this 10-minute hack: wrap your avocado tightly in tin foil so absolutely no air gets out. Set it inside a baking dish and pop it into the oven at 200°F. Check the fruit’s progress at 10 minutes (or even sooner depending on its current degree of ripeness), and keep it in the oven until it’s perfectly ripe. Together, the heat of the oven and the ethylene gas that is released when the avocado ripens will work to soften the fruit.

 

Thursday

 

Loving Husband and I filming a workout Loving Husband and I filming a recent YouTube workout.

Friday

 

  • Chicken Pesto Pitas and Kale Salad. This is a real easy recipe to make.
  • Buy a cooked BBQ chicken from the deli, some whole-grain pita bread, spinach, mozza cheese slices (or provolone is good too), roasted red peppers and pesto sauce.
  • Assemble the sandwich by spreading 1/4 of the pesto inside the bottom of one pita half, add cheese, then chicken slices and roasted pepper strips, top with baby spinach and enjoy!

 

FIT TIP: People with fitness goals succeed because they know where they are going.

 

Saturday

 

  • Pizza! Loving husband will be filming a long and hard workout with me so I need to show his stomach some love.
  • I also want to go hiking on Sunday and if he eats lots of pizza he will want to hike too so he can work on his bikini body (his words, not mine).
  • Of course, he could just NOT eat the pizza. But, he loves pizza and we have been happily married for over 21 years because we both know when to push and when to back off. Pizza, M&M’s and Coke are where I back off.
  • Cauliflower Crust Pizza for me. I am going to try this recipe, while also adding a few tablespoons of almond flour to help hold the crust together.
  • I will forgo the meat that’s in this recipe and add Roma tomatoes and fresh basil instead.
  • The recipe also claims it feeds four. I say NOT LIKELY. This whole pizza will be eaten by yours truly, in one sitting.

 

Funny pizza quote

 

Sunday

 

  • Slow Cooker Bison Stew. If we go hiking I want something that is hot and ready for us when we get home, and this recipe looks delish.
  • This recipe is also from a new food blogger I just started following, The Inspired RD, let’s see how her food tastes.

 

 

21 DAY FITNESS PROGRAM

Grab your personalized 21 day fitness program.
Let me help you get FIT!

PJ ox

A Trainer’s Weekly Menu – Week 11

A Trainer’s Weekly Menu – Week 11

A Trainer’s Weekly Menu – Week 11

A full week’s account, including recipes and tips to help you eat healthier, of what a trainer eats as well as how I prep for someone who loves vegetables (me), and someone who does not (loving husband).

Happy New Year! I hope you had a great Christmas. Loving husband and I had a fantastic 2 weeks, but like a majority of people we ate too much and I drank too much. Even us trainer’s fall off the wagon.

It’s a new year, though, and it’s back to regular routines and meal planning and prepping.

Healthy Meal Plan

If you need to get yourself back-on-track I urge you to join me in my meal plans. All the recipes I choose are low in sh*it and high in nutrients.

I also plan my healthy meals so that fit in into my busy life. My prep is basic and there are no long-winded recipes that only Martha Stewart would love.

Just basic meals, using whole-foods.

Sugar Detox

Unbeknown to loving husband he is on a sugar detox now, or as much as I can control a sugar detox for him. You see he hides candy all over the house and eats it after I go to bed.

He does not hide this candy because he is hiding the fact that he is eating it from me. No, instead, he is hiding the candy because I asked him to.

You see when it hits a certain time of the month I get big-time cravings and another PJ emerges, I call her bad-PJ.

Bad-PJ is a bad influence and she always wants chocolate.

Bad-PJ, however, does not know when to stop after a few chocolates, or peices of candy. She goes hard until the bag is finished and we feel like sh*t afterwards.

So, loving husband hides his candy from bad-PJ.

Catch Up On Previous Week’s Menus

Annual New Year's Day Hike - Fitness with PJ Fave Pics from our Annual New Year’s Day Hike

Week 11 Healthy Meal Plan

BREAKFAST
  • Overnight Oats. I love overnight oats (and you can even nuke them in the microwave in the morning if you prefer your oats warm). Click here for my Pomegranate and Blueberry Overnight Oats recipe.
  • My daily detox drink. I swear by this drink. Click here for the recipe (it’s under Breakfast).
LUNCH
  • Salad with tuna and 2 Wasa breads with melted cheese. Had this on Monday.
  • Slow Cooker Mexican Chicken Soup (which I made on Monday night), with cut veggies as a side dish. The soup and the cut veggies I prepped on Sunday.

PREP TIP: make at least 4 breakfasts and 4 lunches for the week. You will actually get more done, in less time, by prepping in bulk and at the same time.

DINNER

Monday

  • Slow Cooker Mexican Chicken Soup. Click here for the recipe. I love this soup, loving husband is on the fence. However, this is a man who will only eat Campbell’s Chicken Noodle Soup and Tomato Soup. So it’s safe to say that he is not really a connoisseur of soup.

Slow-Cooker-Mexican-Chicken-Soup-Fitness-with-PJ-blog

Slow Cooker Mexican Chicken Soup – Skinny Ms

Tuesday

Wednesday

  • Loving Husband’s Famous Tuna Salad. Okay, it’s not really famous, but it is one of the things I let him prep. He uses 5 cans of tuna, mixes in some mayo, relish and 5 chopped hard-boiled eggs.
  • Yes, it is a bit high in sugar (due to the relish), and the mayo is not the healthiest option (I would prefer he used a smashed up avocado – but if I suggested that I already know the look I would get). So, I eat it as is on my Wasa crisps.

WORKOUT TIP: DON’T FORGET TO WARM-UP AT LEAST 5 MINUTES BEFORE YOUR WORKOUT. THIS WILL HELP PREPARE YOU AND YOUR MUSCLES FOR THE WORK TO BE DONE AND IMPROVE YOUR PERFORMANCE ONCE YOU GET GOING.

Thursday

Turkey-Enchilada-Skillet-Fitness-with-PJ

Turkey Enchilada Skillet – Skinny Ms

HAVE YOU TRIED THIS WORKOUT YET? IT’S PERFECT IF YOU ARE FEELING A LITTLE TIGHT & INFLEXIBLE.

Friday

Saturday

  • We are headed to see my fave director Quentin Tarantino’s new movie, “The Hateful 8”.
  • It looks so good! However, it is 3 hours long (thank God we are going to a VIP theatre for this), and it starts at 5:20pm.
  • This is a weird time, not really enough time for dinner beforehand, so we may order at the theatre (VIP has a full menu you can order in the theatre – as well as alcohol), or we may bring our own snacks. All I know is I ain’t cooking.

21 DAY FITNESS PROGRAM

Grab your personalized 21 day fitness program.
Let me help you get FIT!

PJ ox

A Trainer’s Weekly Menu – Week 8

A Trainer’s Weekly Menu – Week 8

Well, it has arrived. The start of my two-week vegan food diet. I am starting a vegan food diet today to see if my skin and energy levels improve.

Loving husband has called today ARMAGEDDON, and he personally asked me to bold the word and capitalize it (he will not be participating).

This Is Not a Cleanse or a Detox

My two-week vegan food diet is not a cleanse or a detox. I do not believe in cleanses. I feel (and so does science, read the research here, here and here) that the body is designed to filter out toxins efficiently enough.

There is no build-up of toxins that we need to get rid of.

Instead those cleanses you see in the health food stores, or on the internet, are pseudoscience and hype to grab your attention and your money.

However, if changing your diet temporarily is done because you are noticing:

  • Your energy levels are low (one BIG reason I am doing this 2-week change to my diet)
  • You don’t feel like yourself
  • You feel bloated and “heavy”
  • Your skin is acting up (second reason I am doing this)
  • Your body aches
  • You are experiencing brain fog

Or, if you need to:

  • Reset yourself back to a healthier eating pattern
  • See if you have allergies by eliminating food groups and then slowly adding one in at a time

Then you are doing it for the right reasons.

Why Am I Doing This

While I eat fairly healthy (however I will be the first to admit that I love spiced rum & Coke Zero, pizza and cookies), I am just not feeling myself lately and want to reset my eating patterns.

For one, I have been enjoying myself far TOO much on the weekends, and two I want to see if the meat and/or eggs, and the small amount of dairy that I consume in a week could be at fault for my lagging energy levels and dull looking skin.

I also know hormones are at play too, thank you Menopause fairy, and the weather (I think I suffer from mild seasonal affective disorder).

But, I have never been one to just stand still and accept the status quo.

Perhaps with a few more tweaks I can get rid of my symptoms completely? Or, perhaps not. But at least I tried.

Symptoms and Tweaks for Menopausal Blues

Because of what I eat, and how much I exercise, I have been fortunate to keep most of my peri-menopausal symptoms at bay. If you suffer from menopausal symptoms I recommend the following:

  • Take a long hard look at your diet (and at the very least eliminate sugar)
  • Walk everyday
  • Stretch everyday
  • Weight train three times a week
  • Meditate, or take just a few moments each and every day to just be still and breathe
  • Laugh more, frown less

All of these will help lower your cortisol levels, perhaps decrease (or eliminate) your hot flashes, stop the weight gain that happens with most women when going through menopause and assist in keeping you sane while your hormones are trying to get you to be otherwise.

 

Why a Vegan Diet

While I initially was planing to do a two-week raw food diet, after some research I decided against it. There are a lot of professionals, holistic nutritionists and Chinese Medicine doctors that warn people against a raw food diet.

You see we need to lightly cook, or steam, a lot of our vegetables in order to properly digest them. As well, a raw food diet is a HUGE commitment. I am talking about making every single meal, for every single day.

It just seemed completely unrealistic for my busy lifestyle.

Whereas a plant-based lifestyle is far easier for me to wrap my head around and it works well for people looking to have more energy (hello!), as well anyone interested in adding more nutrition to their diet.

And there’s the other two obvious pluses to a plant-based life – it’s better for the planet and kinder to the animals.

All around everyone wins… except loving husband.

Catch Up On Previous Week’s Menus

Notes about last week’s meals

  • Last week I implemented the apple cider vinegar hot drink every morning and within a couple of days I felt a positive difference, so I am going to keep on going with it.
  • The Blueberry Chia Pudding is awesome, I highly recommend it!
  • I am also a HUGE fan of the Loaded Sweet Potatoe (and you have to make the yogurt dressing too).
  • What I will probably not make again? The Tilapia Tostadas. Sorry Whole Foods, but they were kinda bland and boring. It was like a Saturday night without a drink.

Blueberry-Almond-Chia-Seed-Pudding-Fitness wth PJ blog Blueberry Chia Seed Pudding

MONDAY

  • Pre-Breakfast: 1 cup hot water, 1tbsp apple cider vinegar (from the mother), a sprinkle of cinnamon & a tsp of organic maple syrup (can’t do honey while on a vegan diet). Sip and enjoy before food.
  • Breakfast: Cinnamon Quinoa Breakfast Bowl with shredded apple, coconut, almonds and I will also add nutmeg (prep Sunday, make a double batch for 4 servings)
  • Snack: apple dipped in almond butter
  • Lunch: Spiced Lentil & Tomato Kale Soup with veggies and hummus as a side and a Mandarin orange for dessert.
  • Snack: Protein shake blended with almond milk, ice and a 1tbsp of peanut butter. I fear that I will not be getting enough protein on this diet so this mid-afternoon shake will help cover me. The powder I will be using is Vega Sport Protein Powder, in chocolate of course.
  • Dinner: Artichoke and Tomato Salad (from The 22 Day Revolution book)

red-lentil-tomato-soup-Fitness-with-Pj-blog

Spiced Lentil Tomato & Kale Soup – Oh She Glows

 TUESDAY

  • Pre-Breakfast: 1 cup hot water, 1tbsp apple cider vinegar (from the mother), a sprinkle of cinnamon & a tsp of organic maple syrup. Sip and enjoy before food.
  • Breakfast: Cinnamon Quinoa Breakfast Bowl
  • Snack: apple dipped in almond butter, or an apple with some mixed nuts
  • Lunch: Lentil soup with veggies and hummus and my trusty orange for dessert
  • Snack: Protein shake blended with almond milk, ice and a 1tbsp of peanut butter
  • Dinner: Raw Walnut Tacos and cut veggies with hummus (from The 22 Day Revolution book  – and this recipe alone is worth the price of the book. I have made this before and I love, love, love it!)

WalnutTacos-Fitness with PJ blog Raw Walnut Tacos

 WEDNESDAY

  • Pre-Breakfast: 1 cup hot water, 1tbsp apple cider vinegar (from the mother), a sprinkle of cinnamon & a tsp of organic maple syrup. Sip and enjoy before food.
  • Breakfast: Cinnamon Quinoa Breakfast Bowl
  • Snack: apple dipped in almond butter, or an apple with some mixed nuts
  • Lunch: Lentil Soup with cut veggies and hummus
  • Snack: Protein shake blended with almond milk, ice and a 1tbsp of peanut butter
  • Dinner: DIY Burrito Bowls (prep in the morning for easy assembly when I get home from work + make a double batch to have for lunch tomorrow). I do not eat white rice, so I will use quinoa and loving husband can have the rice.

Vegan Burrito Bowl – Oh She Glows

 THURSDAY

  • Pre-Breakfast: 1 cup hot water, 1tbsp apple cider vinegar (from the mother), a sprinkle of cinnamon & a tsp of organic maple syrup. Sip and enjoy before food.
  • Breakfast: Cinnamon Quinoa Breakfast Bowl
  • Snack: apple dipped in almond butter, or an apple with mixed nuts (are you sensing a pattern with my snacks?)
  • Lunch: Vegan Burrito Bowl leftover from last night’s dinner
  • Snack: Protein shake blended with almond milk, ice and a 1tbsp of peanut butter
  • Dinner: Kale Salad with Tahini Dressing (make double batch so that I have lunch tomorrow), add more white beans and loving husband will have salmon on top of his.

Kale-salad-vrgan-tahini-dressiing-fitness-with-PJ-blog

Kale Salad with Tahini Dressing – Love and Lemons

FRIDAY

  • Pre-Breakfast: 1 cup hot water, 1tbsp apple cider vinegar (from the mother), a sprinkle of cinnamon & a tsp of organic maple syrup. Sip and enjoy before food.
  • Breakfast: Blueberry Chia Pudding
  • Snack: apple dipped in almond butter, or an apple with mixed nuts
  • Lunch: Kale salad left-over from last night’s dinner
  • Snack: Pumpkin Pie Protein Shake. I also have some vegan vanilla protein powder so I am going to blend it up with 1/4c pureed pumpkin, 1tsp pumpkin pie spice, 1.5 cups of unsweetened almond milk and some ice. If it’s any good I will add this to my afternoon snack list for the future.
  • Dinner: Cauliflower Crust Pizza, loving husband: medium double pepperoni from Panago

[cauliflower-crust-pizza-Fitness-with-PJ-blog

Cauliflower Crust Pizza – Detoxinista

 SATURDAY

 Pre-Breakfast: 1 cup hot water, 1tbsp apple cider vinegar (from the mother), a sprinkle of cinnamon & a tsp of organic maple syrup. Sip and enjoy before food.

Zucchini-Noodles-Fitness-With-PJ-Blog

Zucchini Noodles with Marinara Sauce – The Iron You

21 DAY FITNESS PROGRAM

Grab your personalized 21 day fitness program.
Let me help you get FIT!

PJ ox

Science Says: Best Workout To Lose Belly Fat

Science Says: Best Workout To Lose Belly Fat

Have you noticed, after the age of 40, that things shifted in the body? It is now easier to gain inches around the middle (and elsewhere!) than it is to lose them?

Why is that?

Well, if you are a woman you can thank the decline of the hormone estrogen (read study here).

This is a natural fat-burner for us and it also dictates where our fat is distributed, and now with middle-age upon us the distribution is happening around our mid-section.

And, if you are a man you can thank lower testosterone levels as you get older.

But, there are other factors involved as well and include:

  • Poor sleep
  • Eating crap (scientific term)
  • Eating too much crap or the good stuff
  • Stress (Our stress hormone cortisol loves to pack on the pounds around the mid-section. Now, it’s not being an a-hole, the body is simply doing what it is meant to do – protect us. And in this case protect our internal organs.)
  • Not exercising enough AND not exercising the right way (hence today’s blog)
  • Listening to Donald Trump’s over bloated ego while also watching his equally pretentious hair piece

Funny Donald Trump hair photo - Fitness with PJ blog

What Does Science Say

In a study released by Harvard researchers (Obesity, 2014) they found that men who did 20 minutes of strength training a day had a far less of an increase in abdominal fat than those who spent an equal amount of time doing aerobic activities.

Now, this study wasn’t all bad news for the aerobic group.

The men who performed the daily aerobic activity actually lost more total body weight than the weight training men did, BUT they were unable to stop their waistlines from growing. Their middle-age paunch kept on growing while they keep on running.

That is pretty darn interesting, wouldn’t you say?

Moral of the research: twenty minutes of pumping weights works far better on reducing the ol’ belly fat than twenty minutes of running does.

What About Us Ladies?

If you are a woman, you are probably thinking the same thing I did when I read the study “What about us?”. What about women?

Kathryn Schmitz, a professor at the Perelman School of Medicine of the University of Pennsylvania, performed a similar study with premenopausal women and found the results to be similar in women.

Great news.

More Research To Get You Lifting

Looking beyond losing belly fat the Journal of Diabetes Metabolic Disorder (April 2015) reported that a combination of diet and strength training was far more superior at losing body fat , than aerobic alone, or aerobic with diet.

This study included both men and women, ages 18 years to 69.

Strength training for weight loss just isn’t for us middle-aged folk either.

In a study published in PubMed (JAMA Nov 2014) it was found that a combination of aerobic and strength training was the best tool to fight adolescent obesity.

Why Is Pumping Weights So Good For Weight Loss?

One of the explanations as to why strength training is the best weapon against fat (when we get older), is because we have lost some of our muscle mass.

Losing muscle mass is a natural occurrence with age (as is losing our minds, our ability to read the small print and our inability to tolerate loud music in a restaurant).

Most of us will lose between 5-7 pounds of muscle each and every decade and ladies after the age of 30 we will also see an increase in our intramuscular fat (that nasty and dangerous fat that is located throughout the skeletal muscles and has been associated with conditions such as insulin resistance and type 2 diabetes).

Now, because of this loss of muscle mass our metabolisms decrease (significantly), and with that comes a body not able to burn calories and fat like it used to and followed after that is the middle-aged spread.

But, there is a very easy way to offset this.

How Do I Increase My Muscle Mass & Lose The Belly Fat

Perform a regular strength training program and I’m not talking about a workout par sae.

You want a full strength training program that addresses stability, core, balance and mobility, while also progressed each week so that you continue to see changes in your fitness and your body composition.

Need ideas? Check out my YouTube channel, www.yourtube.com/fitnesswithpj.

Experts recommend 2-3 times a week strength training (I recommend 3 times, especially if you are a woman over the age of 40 who wants to lose weight), accompanied with 2-3 times a week aerobic activity, and HUGE daily doses of daily walking, stretching and basically moving the body as much as you can, as often as you can.

However, if fat loss is your goal (especially belly fat) you want  weight training as your main activity.

 

Click here if you are a woman over the age of 40 and are new to exercise and want to start building a body you love.

 

21 DAY FITNESS PROGRAM

Grab your personalized 21 day fitness program.
Let me help you get FIT!

PJ ox

Sign UpTo Receive Your 21 Day Fitness Program

Start receiving your personalized fitness program by entering your name, email, and answer 2 simple questions.

Do you currently work out?
Fitness Goal

WE HAVE LIFT OFF! Now, go head to your In Box to confirm your subscription so I can send you your first workout 👊🏼