Things I learned this week...

I must write down blog ideas because if I don't when I sit down to blog I will forget them.

Embrace a good idea. Skype ROCKS and is super easy.

I can do a LOT of lunges and somehow I am stronger with Kaalun in the room compared to when he leaves for just a second!

My sister and I share an odd health issue and have for a decade, but we didn't know each other had it. (We also have matching moles)

I have (in some aspects) grown into my potential and it feels good when someone recognizes it.

That I would rather cheer FOR my country than AGAINST another.

I LOVE being a radio announcer and can't wait to start our new contest! FUN FUN FUN!

Canadian Tire commercials can make me cry and GM commercials can make me laugh.. I think I need a shammy.. *sniff*

I really miss owning a boat even more than I thought I would.

That I love our wee little condo and can't wait till it's all set up the way I want!

One day i want to get paid to do narration work.

Growing out my bangs is about to become, once again, a failed attempt.


What did you learn this week? Please share!

Guest blog.. answers to what "Twist" is all about!

Hello to all that check out and follow Susan’s Blog, my name is Kaalun and I am currently training Susan at The Next Level Twist Conditioning Centre. We are new to Kelowna but have been involved in the Fitness Industry for many years. Susan came to us with experiences from different trainers and facilities in the past, so she knew what she was getting herself into...to an extent. Here at Twist, our style of training is slightly unique when compared to most other places. Yes we more known as an Athletic Performance Center, but that is not only what we specialize in. We offer Functional Training on a 1 on 1 basis, small group session, and classes. We apply what we call our Linked Strength System with the intent of connecting your body from toe to finger tip with an end result of making your body work together, rather than against itself. We involve Balance, Dynamic Warm Up, Movement Mechanics (Agility), resistance straining, and flexibility all without the use of any machines.

With my Blogs I will be letting you know how Susan is coming along and progressing her way to her goals, and of course anything else that I may feel is relevant. Already in the time Susan has been with us she has made amazing progress and as she increases her consistency with training along with her running, swimming, and biking, good things will come.

Kaalun Chatham, TSCC-BRONZE | Sport Conditioning Coach

| The Next Level Athlete Development and Twist Sport Conditioning Centre

| tel: 778-753-5595 |Kaalun@twistkelowna.com |www.twistkelowna.com|www.thenextlevelathlete.ca

Swifter, Higher, Stronger!

Olympics get me excited. I'm not a big stay at home and watch hockey, baseball or football kind of gal.. but I LOVE sports like skeleton, bobsled, snowboarding, skiing, biathlon. I also enjoy the lack of a "season." You know who wins at the end of the event, usually wintin a couple of days at the most. Admittedly I watch with my hands over my eyes as my heart pounds with the excitement of the event itself and the potential heart break for the competitors.

I have had the privilege of talking with, watching, and even calling a few elite athletes friends. Truthfully their minds work a bit differently when it comes to competition.. it's a huge part of what makes them able to compete at a world level.

I am proud of each and everyone within the boundaries of their chosen sport. I'm not always proud of their actions outside of that sport, but while they are giving 110% to bring home a Gold or a PB my pride is palatable.

I get mad at people who yell at hockey players and coaches at games, I think it shows a huge disrespect and always makes those people look pretty pathetic.. really you think you could do better? Go ahead. Don't use the excuse they make enough money to handle my disparaging comments, they didn't choose the salary, they choose the sport.

You can imagine how I felt when I saw this tweet.

"Womens downhill sums up my frustration. US steps up to adversity Canada shies away from potential greatness. Vonn v Brydon"

ARE YOU KIDDING ME?? How dare you assume you have an inkling of an idea what it means to "step up or shy away" when it comes to charging down a mountain side! Both women are class acts, both are phenomenal athletes and both gave the best they could in that moment.

My point here is how easy it is to get caught up in the negativity of competitive sport, and the Olympics is the last event we should do that for.

Yes the Olympic motto is: "Citius, Altius, Fortius." These three Latin words mean "Swifter, Higher, Stronger."

But more importantly is the Olympic creed:

"The most important thing in the Olympic Games is not to win but to take part, just as the most important thing in life is not the triumph but the struggle. The essential thing is not to have conquered but to have fought well."

The only person that can answer if the athlete lived up to the Olympic Creed is the athlete them self.

I will always choose to believe that they do.

... on a totally different note, for the crew working on the diet, check out this great web site to help with proper portions! CLICK HERE!

10 tips for 10 pounds

I can't remember where this came from.. but I cut and pasted it awhile ago and thougyt it was a good read..

1. If you usually drink full sugar fizzy drinks...stop!
Lose more than two pounds in a month without trying (estimating about 10 cans per week). One can of fizzy drink has 150-170 calories and no nutrition. Have ice cold water or a can of diet fizzy drink if you like but limit the diet stuff to one can per day.

2. Go for a walk
Take a brisk 15-minute walk twice a day and there goes a pound in a month.

3. Change the crisps to popcorn
One serving of crisps has 60 more calories than air-popped popcorn, and ten times more fat grams. Just changing this snack will help you lose half a pound this month. Better yet, switch to baby carrots and lose another half pound, for a total of a full pound!


4. Down-size me!
Order a junior-sized burger instead of the regular, and a side salad too. The junior size is plenty for most people and is mighty satisfying on its own. The original has 700 calories, the junior only 400 (eliminate the mayonnaise on the junior, and you're really getting somewhere!). Save 390 calories on one burger and, if you eat out twice a week or more, you'll drop at least three quarters of a pound just by switching from a large size to a smaller one.

5. Get on your bike!
Instead of sitting for hours in front of the television, get on your exercise bike and pedal. Each time an ad break comes on, pedal! You'll burn about 200 calories. Do it at least five evenings per week during your favourite programme (take it you'll be pedalling about 20 minutes a day) and lose another pound!

6. Switch from sugary muesli to bran flakes
Add a small box of raisins to liven things up. Switch from full-fat to semi-skimmed milk and save 70 calories - which is another half pound - without trying!

7. Do you add butter to your bread?
Do you add mayo to your tuna? Do you drink full-fat milk? How about full-fat ice cream? Just switch products. Today's lower-fat butters are great. You don't need to sacrifice the taste of butter and you can avoid trans fat too. Buy a spread labelled 'no trans fats' and save about 75 calories per table spoon. Low-fat mayonnaise is still tasty and you'll never miss the extra calories you'll save. Lower fat ice cream is superb. Just switch to the lighter choices and lose close to two pounds a month.

8. It's getting nice out!
Instead of sitting in the car as you go through the wash, do it yourself by hand. Spend an hour each week this month, save yourself some money, and lose half a pound.

9. Eat grilled chicken instead of fried
Frying food means you're cooking in fat. It can't help but be higher in calories. Tasty griddled, baked or grilled chicken without the skin is the better choice and is a delicious saving equal to about 200 calories, or about half a pound a month.

10. Be careful with your coffee
Your morning coffee can undo all the good efforts of the day before! A mocha latte with syrup and whipped cream has all the hallmarks of a decadent dessert, and can add 420 calories before you have even eaten breakfast. Instead, have a cappuccino with skimmed milk and a sprinkle of cinnamon, and lose up to three pounds in a month...and save a lot of money.

Sometimes all you need on a Monday is a smile...

Otters holding hands cute Loutre zoo
Uploaded by yokatai. - Watch funny animal videos.

Yup I did it..

When I first started "blogging" again I said that I would stand on a scale the beginning of February. I did. It wasn't pretty. If you're curious I'm down 4 pounds since I stood on the scale at the beginning of the week!




Here is my scale theory.. I agree that life isn't all about the number, being fit and healthy is far more important. I think that applies when you are within 15 pounds of a healthy weight but when you have a larger loss in the plans it is important to keep track of your progress.. what is working what isn't and it also helps you learn about the ebbs and flows of your body and knowledge does seem to be the key for long term success!

Phenomanal Friday!

Academics were really tough for me when I was a kid. One thing I was good at was speeches and poetry reading.. my version of Garbage Delight by Dennis Lee was an award winner! I had so much trouble with tests that I would use every trick in the book to survive, often it felt like the information was in my brain, but it just wouldn't come out! My Mom taught me a trick. I would sit down to write the test, clear my mind and recite a poem that I knew off by heart in my mind thus reminding myself that I could remember information! It was a way to open the door to my mind and let the knowledge out when I needed it! I would like to report that this brought me great success in tests.. not really but it has become a useful tool when feeling unsure of myself when tackling a task. To this day I recite the first poem I ever memorized in my head if I feel myself starting to panic..

The Swing

How do you like to go up in a swing, Up in the air so blue?
Oh, I do think it the pleasantest thing Ever a child can do!
Up in the air and over the wall, Till I can see so wide,
River and trees and cattle and all Over the countryside -- Till I look down on the garden green, Down on the roof so brown-- Up in the air I go flying again,
Up in the air and down!

Robert Louis Stevenson

Dear Tread Mill..

Dear Tread Mill...

I know it has been to long since we have spent any quality time together, but truthfully it's hard to be around you these days. It's been hard to be around you for the last year.

It started innocently enough an injury prevent me from visiting. I still thought of you, even missed you on occasion, but as time passed you drifted into the back of my mind representing another time, another place, another me.

But you have never left. Just the other day I found myself at your door, ready to go in and get reacquainted but I just couldn't go through the door. I saw you in the corner hanging with your friends looking all proud and representing a time that seems so very very long ago. I didn't even reach for the handle, I just turned and left.

Tread Mill, I want you to know that I think of you every day, your call is getting louder and more insistent. I warn you that when we meet up again you may be disappointed and embarrassed to see what I have become. Please be kind, and be patient as we begin our journey again.

The good news, because we have traveled together before we can avoid past mistakes and move faster down the road to health and well being.

I know, I just need to go stop by and say hello.. maybe we can go for a walk together.

Love, Susan xx

OK Go - Here It Goes Again from OK Go on Vimeo.

It was the best of times...

"It was the best of times, it was the worst of times"

It's one of those quotes that just makes so much sense.. but for the life of me I couldn't remember who wrote it and where it was from!

LOVE wikipedia! Here is the info"

A Tale of Two Cities (1859) is a novel by Charles Dickens, set in London and Paris before and during the French Revolution. With 200 million copies sold, it is the most printed original English book, and among the most famous works of fiction.^[1]

It depicts the plight of the French peasantry under the demoralization of the French aristocracy in the years leading up to the revolution, the corresponding brutality demonstrated by the revolutionaries toward the former aristocrats in the early years of the revolution, and a number of unflattering social parallels with life in London during the same time period. It follows the lives of several protagonists through these events, most notably Charles Darnay, a French once-aristocrat who falls victim to the indiscriminate wrath of the revolution despite his virtuous nature, and Sydney Carton, a dissipated British barrister who endeavours to redeem his ill-spent life out of love for Darnay's wife, Lucie Manette.

The novel was published in weekly installments (not monthly, as with most of his other novels). The first installment ran in the first issue of Dickens' literary periodical All the Year Round appearing on 30 April 1859; the thirty-first and final ran on 25 November of the same year.

But here is my point.. life really is both all the time.. we just have to choose which side we are dealing with. Sometimes the "best" of times is the journey to survive the "worst" of times..