A few of my clients have requested purchasing one of my Schirok Hard Bodies womens black cap sleeveT-Shirts. I placed an order! They will be here before Christmas! T-Shirts sizes are S, M, L, and they cost $25 each. Order yours today!


I was chosen as the Future of Fitness Girl for this month by Oxygen magazine. Oxygen is another great site for information for my clients.


Join me on, It is a great site to build support and learn more about fitness and nutrition.


Blog index > June to August 2011


Leaves are beginning to Fall!

Seasons are changing, kids are going back to school and it's time to set your routine! I love the fall and getting back into a regular schedule. I always seem to step up my fitness and nutritional program once the summertime is over. This fall I am focusing on a different fitness goal and this time it involves my training partner. Congratulations Karrie on the announcement of your wedding in January 2012. Karrie and her finance have decided to get married in Mexico next year and we are busy in the gym preparing for her fabulous beach wedding. We are working on a 16 week program to have her in the best shape of her life, toning her arms and tightening her body creating the ultimate vision when she walks onto the beach to take Sean's hand in marriage. I am honoured to be orchestrating this journey and taking part with Karrie. Some of their wedding guests are also joining us in preparing their bodies for the beach.

I personally like the motivation of goal setting when training and creating a healthy lifestyle. I believe it is important to set weekly, monthly and a final goal to assist in reaching the desired results. I also feel strongly about celebrating these goals when we reach them; a new workout outfit, bathing suit or even a latte, it gives us the little nudge to keep working hard and staying focused. Recently I asked one of my clients to try on a new outfit and take a picture of herself in the change room. I know this will help her to stay on track and continue working towards her next goal; it will also give her reason to celebrate after the loss of over 51 inches! Fantastic work!

Do you have a special event which you are getting ready for? Are you ready for your 12 week challenge?

Let's get back into a healthy routine this fall!


Summertime Fun

Summertime is here; kids are on holidays, the days are longer, the sun is shinning. It's time to get out of the gym and do something different. I am on holidays with my family at the moment and the last thing I want is being stuck in a gym. Fitness is a lifestyle; I can't just sit and do nothing. Being right in the heart of the Rockies there is lots to do outdoors and getting physical is the fun part. If you have kids, why not have them take part in the activities. I like to head to the playing fields for a little playground workout. You can utilize the benches, bleachers, hills, and playground apparatus, creating your own obstacle course boot camp workout. Benches are fantastic for doing dips and pushups. Whether you put your feet on the bench and create a decline pushup or use the back of the bench for a modified pushup, the equipment is basically at your fingertips. Running a set of stairs up the bleachers; doing a circuit, hoping 1 step at a time, left foot then right foot or double foot stair jumping really helps to tone the legs and gets the cardio done at the same time. By brining along a set of resistance bands one can utilize the monkey bars to do some resistance training. Also, it is easy to use the bars to do pull ups, dips, or with feet on the ground modified pull ups. se your imagination to create your own course today and take advantage of playing outside while the weather is beautiful.

Right now it is a balmy 26 degrees outside and the summer heat is in full force. The most important thing to remember this summer is to keep hydrated, especially while exercising. A rule of thumb is drink 8 oz. of water every 20 minutes. If you are exercising in the heat for more than 40 minutes, water is not enough, drink a sports drink to replenish the electrolytes in your body. Enjoy your summer!


Eating on the Run!

Lisa Schirok

Going without the first meal of the day because there isn't enough time to prepare a healthy balanced meal at 6am is not a good excuse. Planning, preparation and persistence are the 3 P's to live by.

The key to eating healthy and loosing weight is eating 5-6 smaller meals per day. Fueling the body first thing in the morning is pertinent after a long night of not eating. A quick and easy mend it to prepare something the night before. This dish still has to be palatable for the taste buds first thing in the morning. One of my favorite breakfast meals is banana oatmeal pancakes. They are easy to make, have key nutritional ingredients and taste amazing. Made the night prior, they can be eaten cold, re-heated and you can eat them on the run!

Lisa's Banana Oatmeal Pancakes

1/2 cup mashed banana (or can be exchanged for 1/2 cup unsweetened apple sauce)
1/2 cup dry oatmeal
3/4 cup egg whites
1/2 tsp. vanilla
6 pecans or walnuts chopped
Dash of cinnamon

Mix all ingredients together in a bowl. Let sit for 2 minutes for the oatmeal to moisten the egg whites. Spray a non stick fry pan with Pam. Pour mixture into fry pan and cook covered on medium heat. Cook until pancake like on top and browned on the bottom (approximately 4 min.) Flip over, cook uncovered until browned on the other side. (approximately another 2 min.)

Eat warm or refrigerate and eat the next day cold or warmed in microwave.

I will make a couple of these to take with me in a cooler when I travel. My daughter also loves these with a couple dark chocolate chips thrown into the batter. No more excuses for not having a healthy breakfast in the morning!