Carbs… Are they good or bad?

Carbs… Are they good or bad?


We have all been through the low fat and no fat diets: they seemed to make sense. The thought process is simple:  “…not eating fat means I won’t gain fat, right?”  WRONG!  The “fat-free” trend actually had the opposite effect for dieters.  The reason is that in order to meet demand for “fat-free” products companies created low-fat, or zero fat items by adding more sugar and other chemicals.  The problem here is that these ingredients caused more weight gain than if the would-be dieter just stuck to their old fat-riddled diet. 


We are now starting to see the same trend with carbohydrates where companies are capitalizing on public perception that carbohydrates are intrinsically bad.  Did you know that most vegetables are made up of carbohydrates?  So if we follow this logic then even eating veggies must be bad for us!  In reality, of course, there are good carbs and not so great ones just like with fats.  Really any attempt to categorize the nutritional value of broad categories of food is inherently difficult.   Sometimes it just takes a bit of common sense and some label-reading.  In the meantime here’s a little list for you so you can get the “good” carbs and avoid packing on the fat.


Good Carbs:


  • All fruits and vegetables in their natural state
  • Brown Long grain rice
  • Potatoes all kinds
  • Rolled oats


No so great:


  • Potato chips
  • Breads… even the sprouted or ancient grains
  • Flavoured rice cakes
  • Pastries


If you need help with menu planning or nutrient timing I would be happy to help you figure out how to find a sustainable lifestyle balance when it comes to eating or training.

Happy Eating and Training

November 02, 2015 by Erin Crawford

You Are Beautiful <3

You are beautiful!


Thank you so much for reading.  I am truly grateful to you and hopefully I have, or can, help you in some way big or small. 


I am in an industry where most people come my way wanting to change something they don’t like about themselves.  Sometimes even fixated on areas of themselves that they despise and they want change.


I have had hundreds of health and fitness consultations over the years.  What I have gathered thus far.  When it comes to ourselves and our bodies is that we under appreciate them for who and what we are and can be.  Our bodies are quite magnificent machines in so many ways. 


OK I will admit I have been guilty of SELF HATE in the past.  When I used to look in a mirror, I could zero in on what I didn’t like in about 0.53 seconds. My thoughts:  “thighs were too big, my arms where clunky, I always seemed to carry Michelin tire around my mid-section and the list goes on.  I was focusing on everything I didn’t like about myself.  Not surprisingly… all my negativity never seemed to help any of the above change.   


Those days are gone and I have since changed my thought process entirely.  I realized that in order to change my outside I need to work on my inside.  I started with my thoughts…instead of allowing “negative Nancy” to “talk” to me.  I would set out a weekly goal to practice “Self Love.”  Yes SELF LOVE.  I know for me I didn’t like the idea at first and thought it was kind of silly.  I would stand in front of the mirror and I would say out loud what I like about myself.  This can be anything you like about yourself.  For example:  if you have beautiful eyes say it out loud or if you have beautiful skin say that out loud.  This is mantra is not limited to your physical self.   If you are a caring & loving person say it!  If you are amazing at being a mother say it out loud!  You will be surprised at the affect it has on your sense of self-worth.  If you are good at something don’t be ashamed to say it.  It’s good to be proud of yourself and your accomplishments!


My goal for all women and men is to stop being so judgmental toward yourself.  I want you to be proud of “you”, for who you are and where you are in this moment.  Let’s stop focusing on what we don’t like and pay more attention to what we do like.  Focus on what’s great about this moment and not what you would like from your future self.  Enjoy every moment and remind yourself that you really are beautiful inside and out.

October 07, 2015 by Erin Crawford

Creating a Stronger Metabolism

Your metabolism is the rate that your body burns calories. While there are very few people in the world who are blessed with a rapid metabolism, most people have to build a better metabolism in order to lose weight and stay fit. Creating a stronger metabolism can make it possible for you to lose weight without starving or depriving yourself.

Think of your metabolism as a fat-burning fire. There are things that you can do to make it burn bigger and brighter, while there are also things that you can do to make it smolder.

Build Strength and Muscle

Your metabolism is muscle and the best form of exercise to improve and increase lean muscle is resistance training. Muscle mass is the most important factor in determining the amount of calories and fat that your burn during the day. The more lean muscle, the higher the metabolism, leading to more efficient fat burning.

By doing too much cardiovascular exercise, being inactive or just by growing older, you can lose muscle. Around the age of twenty-five, you begin to lose around 1-2% of muscle mass each year. Over the course of your lifetime, you will eventually lose as much as 50% of your muscle mass.

Doing some form or resistance training at least three times a week in fifteen minute bursts is essential. Your plan should include a full body workout that is progressively challenging. If you do the same exercises every day or practice high reps with light weights, you not following an effective plan and you are missing out on benefits that aid in creating a stronger metabolism.

Eat Enough and Eat Often

If you think that you are too busy to eat and that eating less is going to help you lose weight, you have got another think coming. When you restrict your calorie intake, it reduces your metabolism by at least 30%. By not eating enough, you cause your body to go into a mode of starvation and start conserving calories. This means that it holds onto the fat and uses muscle instead, leading to a slowed metabolism.

Consuming the right amount of food every three to four hours will provide your body with the fuel it needs to keep you feeling energized. In addition, it will help maintain muscles to keep your metabolism strong.

Foods That Boost Metabolism

Research indicates that not getting the proper nutrients can lead to a 20% to 40% decline in muscle mass and a slower metabolism. It is best to eat healthy foods that are rich in nutrients to boost your metabolism.

However, eating the right foods is not always an easy task. Even though you know you should eat enough of the right kind of calories to fuel your body, without following the right meal plans, this can be difficult.

The key is to eat foods that contain quality proteins, healthy fats and high antioxidants with every meal. Quality proteins are found in nuts, beans, fish, chicken. Produce, such as fruits and vegetables are high in antioxidants. Make sure to include servings of colorful fruits and veggies in your meal plans.

Berries are an excellent choice, such as raspberries, blueberries, blackberries and strawberries. Apricots, grapes, peaches, pink grapefruit and oranges are also packed with nutrients.

Leafy vegetables like kale and broccoli are wise additions to your diet. Other great options include tomatoes, beets, spinach, Brussels sprouts, carrots and red peppers.

It is also important to include healthy fats in your diet. Some of the best choices are avocados, seeds, nuts, fish and extra virgin olive oil. Fish oil contains Omega 3s, which have powerful antioxidants and also work as an anti-inflammatory, prevent cancer, heart disease and depression as well as alleviating symptoms of PMS.

Building a strong, healthy body is the best method for creating a stronger metabolism. Boosting your metabolism will keep you feeling amazing as the pounds and inches melt from your body.
May 15, 2015 by Erin Crawford

How Does ONE stay MOTIVATED??

I think we have all been a victim of lack of energy and motivation.  The question is HOW do we avoid falling off the fitness wagon and truly reaching our ultimate physique and fitness goals?

I will go over the following that have helped me through ruts, lack of motivation and energy.

Firstly I would look at “What are my Goals”.  Let’s say you want look like the one of the Magnum Male Athletes or You want to look like one of the Magnum Female Athletes.  Those are great goals to have :0).  Now lets look at breaking down that goal into weekly micro goals.  If you don’t have much experience of knowledge on how to achieve those goals.  I would look at possibly hiring someone that has experience with goal you are looking to achieve.  They will not only help you keep motivated but they can help you break your goal down.

Some days or all days we need an extra push to help us get out workouts done AND get the most out of them.  Magnum has really helped me out in that department.  A-bomb, DNA, Big C, Opus, Serum, Quattro, GREENS, Glutamine are just a few that help me on my DOWN days and on my GO Days.  A-Bomb I find really helps me with my concentration in the gym.  DNA helps me with FAST recovery and Strength gains. Big C helps fast lean muscle gains.  Quattro and greens are necessary for fueling my body.  Serum is amazing for giving me an extra push when I need it.  Opus is great for late night workouts it’s a non stimulant product for cellular energy. Glutamine is an awesome immune support amino acid.

Sometimes I when I am not feeling motivated I will go and buy a new piece of fitness gear weather that be a piece of clothing or equipment to fire me up to want to TEST IT OUT :0).

Creating a dream board is always one of my favourites.  What is a dream board?  A dream board is a large poster board that you display and look at once a day.  I create mine out of my fitness magazines.  I cut out all the images out of the fitness magazine that remind me of my goals.  I then glue them on the board in a creative way.  I will even cut out words of encouragement and paste them on there too.  So when I feel like NOT going to gym or eating my prepped meal.  I look at my dream board.

As it states of above.  Some of my favourite places are my fridge(where I need it the most ;0))  Bathroom mirror.  These are just some of mine but feel free to post them anywhere in your home.

When I say that line above I mean put your workout into your Day Timer.  Think of this appointment to be unchangeable.  If you postpone your workout it sometimes will be done so till there is no time left in the day to complete it.  Also, prepare your food in advance and bring your days worth in a cooler where ever you go.  This will help if unforeseen events prevent you from a healthy option. I can also admit to feeling too tired after the gym to cook.  If it’s already prepared then the quick unhealthy version won’t happen.

I hope that the above will help you keep on track with your fitness goals!  

Happy Strong Training!

Erin Crawford Pro Figure Athlete
May 15, 2015 by Erin Crawford


Some tips for introducing the benefits of coconuts to your every day cooking regime to promote a healthier, leaner lifestyle.

In the l940s, farmers attempted to use cheap, industrial grade coconut oil to fatten their animals for market. More fat in the diet = fatter cattle, right? Wrong! The farmers found that coconut oil made the cows lean and active. By the late 1940s, the solution was found and remains in place today – feed animals soy and corn and they will get fat quickly and on less food – largely because of the oils in soy and corn.

Its proponents say it relieves stress, promotes increased immunity, metabolism and weight loss, fights viruses, Alzheimer's disease, kidney problems, heart disease, high blood pressure and much more. Topically applied, it is said to prevent wrinkling and be good for dry skin and hair.

The question is why is it so good for you if it’s a saturated fat?  We have been told to decrease our saturated fats to reduce our cholesterol, right?  Well coconut is considered to be an exception because it is about half the saturated fat in the oil is medium-chain fatty acids, which are easier to digest than the more prevalent long-chain fatty acids in most other oils, including butter.

Other great benefits to storage of coconut oil.  The unsaturated oils in some cooked foods become rancid in just a few hours, even at refrigerator temperatures, and are responsible for the stale taste of left-over foods. (Eating slightly stale food isn't particularly harmful, since the same oils, even when eaten absolutely fresh, will oxidize at a much higher rate once they are in the body, where they are heated and thoroughly mixed with an abundance of oxygen.) Coconut oil that has been kept at room temperature for a year has been tested for rancidity, and showed no evidence of it.

Simply replacing your other cooking oils with coconut oil can benefit your waistline, metabolism, immune system and many more areas of your life.

Erin Crawford
Body Tempo Health and Fitness
May 15, 2015 by Erin Crawford

Let’s Be Proactive and build better bones!

This months article is for all the mothers, daughters, sisters, grandmothers, and aunties and nieces.  Lets be proactive to prevent osteoporosis.

What is osteoporosis?

Osteoporosis is a condition that affects bone strength (the word osteoporosis literally means "porous bones"). Bone is made of collagen fibres (tough, elastic fibres) and minerals (gritty, hard material). It is a living tissue and contains cells that make, mold and resorb (take back up) bone. Initially, as you grow, bone formation exceeds bone resorption. But, as you get older, this reverses and, after about the age of 30 for women and 45 for men, you start to lose a certain amount of bone material. Your bones become less dense and less strong. The amount of bone loss can vary.

Osteoporosis alone does not produce any symptoms. Most people with this condition are unaware that their bones are thinning until they experience a fracture.

One of the best ways to prevent this disease is to weight train and to build of your bone density.  Women stop building bones by age of 30 and from there begin to lose bone mass.  Keep in mind its never too late to start recreating or maintaining bone mass.

One of the best ways to prevent this condition is Exercise. The pulling and tugging on the bones by your muscles during exercise helps to stimulate bone-making weight-bearing exercise throughout life is best, but it is never too late to start. This means exercise where your feet and legs bear your body's weight, such as brisk walking, dancing, weight training, etc. For older people, a regular walk is a good start. However, the more vigorous the exercise, the better. For most benefit you should exercise regularly - aiming for at least 30 minutes of moderate exercise or physical activity at least five times per week. Excessive exercise such as marathon running may not be so good. (Note: because swimming is not weight-bearing exercise, this is not so helpful in preventing osteoporosis.) 

Muscle strengthening exercises are also important. They help to give strength to the supporting muscles around bones. This helps to increase tone, improve balance, etc, which may help to prevent you from falling. Examples of muscle strengthening exercises include weight lifting but you do not necessarily have to lift weights in a gym. There are some simple exercises that you can do at home.

If you are new to exercise or have not been properly trained in weight lifting it’s important to hire a personal trainer or weight trainer to make sure that you are executing the exercises properly to ensure safe training without injury.  Training incorrectly can create a whole another series of problems in your structural health that can affect other areas of your life.

If you are looking for small group training in a private gym or one-on-one training I would be happy to sit down with you for a FREE consultation to discuss your goals.  

May 15, 2015 by Erin Crawford

Pre Injury rehabilitation and strengthening. Pre Hab training?

Pre hab training is a term I use with my clients.  Pre hab means to me: Pre Injury rehabilitation and strengthening.

It’s important to take care of your body for the long term.  Have you ever heard the term “Take care of your body, because it’s the only place you have to live”.   We all love a good workout session, soccer game, running clinic, football game, and whatever suits your fancy.  

Even if you do everything right and sometimes even more so aches and pains can occur.  If those aches and pains go uncared for you can develop even worse problems.  Your joints can break down, muscle tears or tendon tears.  These types of problems can keep you from doing what you love best.

This is where Prehab can help.  I teach my clients how to warm up properly and fire the appropriate muscles prior to working them.  This is another method to help you prevent wear and tear on your joints.

Foam rolling is another great tool for helping roll out tight muscles.  This is a type of self myofascial release technique.  Other self myofascial release techniques can also help.  Myofascial release breaks up adhesions in the muscle created by your sport or activity.  Adhesions are fibrous bands that form between muscle tissues.  If untreated may cause pain, decreased Range of Motion (ROM), fascial restrictions, and injury.  This can even help you come back from injuries even stronger than you once were.

Another Prehab tool is to allot some of your time to your smaller postural and stabilizing muscles.  If you only focus and work on your mirror muscles (larger visual muscles) they can pull your smaller muscles out of balance and can even stop them from firing appropriately.  Again this can cause down time from your sport and may even cause pain.  

I hope this article helpful to you to be physically happier in 2014 and achieve all your goals both inside and outside of the gym :0) with ZERO downtime from these pesky problems :0)

May 15, 2015 by Erin Crawford


This article has the intention of making your life less stressful.  Giving you some tools that I use to be prepared and make your fitness journey less stressful.  NEVER BE TIED TO YOUR FRIDGE AGAIN.

  We have all been in a rush, unprepared once or twice before.  I know I can be unpleasant when hungry, A.K.A. HANGRY.  Rushing round the house to get something clean to eat or just plain grabbing something quick and not on target with nutrition your goals.  

Ever felt like you couldn’t go out because it doesn’t comply with your fitness goals?  It can sometimes feel like you are chained to your house because you might be tempted.  I know I have.  Or give the line “ I have to go home because its time to eat”.

Here are some simple steps to make your fitness Journey more freeing and empowering.

I will spend Saturday morning grocery shopping for everything I need for the week.  I find less trips going to the grocery store the less money I spend on unnecessary items.  I will go to the local butcher and pick up all my local free range and grass fed meat.  Then off to get my produce.

The fun part.  I will spend my Sunday morning BBQ’ing my meat for a fast and easy way to cook multiple types of meat such as extra lean beef patties, chicken, steaks, turkey breasts and I will even throw on the grill romaine, and zucchinis.

Pre chopping stir-fry’s is a great way to have fast freshly cooked veggies in less than 10 mins.  I will stir fry onions, carrots, celery, broccoli, cauliflower, coloured peppers, mushrooms, brussel sprouts, cabbage, and kale.  I will cook the first batch on Sunday that will be enough for at least 2-3 days. The rest of the veggies I will layer in large storage containers uncooked and ready to be flashed in the pan in minutes for the next batch during the week.  This way I am not eating veggies that have been cooked and sitting in the fridge for 4 days.  It also gives me the option to change seasoning.  The more variety the less chance of hating your meals.

For the first few days I will divide up the meat portions and veggies in marked containers.  I like to use an erasable marker to mark the containers contents.  After I have used up the first few days of meals, the night before I will then prep for another couple of days only taking a no more than 20 mins.

I will prepare all my shakes in measured seal plastic bags.  So it’s easy and just grab worthy.

I like to have all the food I need in a cooler bag for the day.  Less chance of being stuck somewhere with nothing to eat.  Keeping my hangry side at bay.  Again not being tied to the house and your perfect eating schedule.

I even keep a back-up can of tuna, can opener in my cooler along side a container of olive oil just in case.  It can be pretty easy to pick up some veggies from a grocery store if need be.

All in all spending a few hours on a Sunday morning will save you hours during the week.  If you think about it chopping veggies and cooking for every meal can be about 2 hours at the very least every day.  It you spend max 4 hours on Sunday preparing you are saving 6 hours in the week.  Giving you more time to do whatever it is you love doing besides cooking ;0).

I hope these tools will give you some benefits to helping you pursue your fitness journey.  As you know it’s a lifestyle and not a diet.

Keep training and living a healthier lifestyle.

Erin Crawford, Pro Figure Athlete
May 15, 2015 by Erin Crawford

Sleep does your hormone levels GOOD!

Exercise can improve your sleep but can sleep improve your exercise?  The answer to the this question is YES.  Sleep can also improve, not only your exercise but every other function in your life.  Lack of sleep can really effect your cognitive functions.  Which then relays to your work life, family life, training life.

Many people may not realize that when you exercise with some intensity it elevates cortisol in your body, because basically you have placed your body under a physical stress to achieve fitness.  Normally, that is OK.  When you rest after exercise, cortisol levels will return to normal as your muscles go to work repairing and rebuilding.  That is how we get fit.   The question is what is Adequate sleep?  The National Sleep Foundation suggests that for the average healthy adult should get at the very least 7-9 hours of uninterrupted sleep.

In my experience training hard with only 6-7 hours put aside for sleep my body does not have enough time to repair fully.  Thus my gains started to fade and fat loss would not budge. When I tried to sleep I was just WAY to amped to fall sleep.(keep in mind no stimulants or coffee was involved)  It was almost 2 weeks without a solid 2 hours of sleep.  You can image what happen.  It was a vicious cycle.  My cortisol levels were high due to a lack of sleep and my sleep was nil to none from my cortisol levels being high.  After much research and chatting with my very knowledgeable mentors we nailed it down.  I began to include in my routine cortisol support.  It helps to relax and control Cortisol levels.  My sleep has improved vastly as well as my fitness goals and gains.  

May 15, 2015 by Erin Crawford

What is Low Testosterone or commonly known as Low T?

Testosterone is a hormone that is produced by the body. In men, testosterone is mostly produced in the testicles and is responsible for stimulating sperm production and sex drive, as well as building muscles and bone mass. As men age, testosterone production decreases.

Signs of low testosterone (low T) are often subtle and are mistaken as a natural part of aging.

Here are some of the symptoms of low testosterone:

  •     Low sex drive
  •     Difficulty achieving an erections
  •     Fatigue and Lack of energy.
  •     Hair loss
  •     Muscle loss
  •     Increase of fat mass
  •     Decrease in bone mass
  •     Mood changes

Ok so now we know what exactly Low T in men can do.  Lets talk a bit about some strategies on how to prevent or even reverse low T.

If you're overweight, shedding the excess pounds may increase your testosterone levels, according to research presented at the Endocrine Society's 2012 meeting. Overweight men are more likely to have low testosterone levels to begin with, so this is an important trick to increase your body's testosterone production when you need it most.

Strength training is also known to boost testosterone levels, provided you are doing so intensely enough.

Vitamin D, a steroid hormone, is essential for the healthy development of the nucleus of the sperm cell, and helps maintain semen quality and sperm count. Vitamin D also increases levels of testosterone, which may boost libido. In one study, overweight men who were given vitamin D supplements had a significant increase in testosterone levels after one year.

Focus some efforts towards decreasing your stress.  When you're under a lot of stress, your body releases high levels of the stress hormone cortisol. This hormone actually blocks the effects of testosterone, presumably because, from a biological standpoint, testosterone-associated behaviours (mating, competing, aggression) may have lowered your chances of survival in an emergency (hence, the "fight or flight" response is dominant, courtesy of cortisol).

Limit or eliminate sugar. Testosterone levels decrease after you eat sugar, which is likely because the sugar leads to a high insulin level, another factor leading to low t.

Adding in a supplement by Magnum Nutraceuticals called Thrust.  This is a way to boost natural testosterone. Here is a link to further read about how this Pharmaceutical grade formula can help.

Lastly but not least increasing your healthy fats can also help decrease low levels of Testosterone.

I hope you found this article helpful and if you think you might be experiencing any of the symptoms of Low T its best to book an appointment and get your levels checked by a physician.

If you are in need of guidance on what to do at the gym or nutritional advice on how to increase your levels of T.  I would be very happy to book a free consultation.

Erin Crawford

Body Tempo Health and Fitness

May 15, 2015 by Erin Crawford