Fitness Gift Ideas

If you are not sure someone you love is ready for a gift of fitness (personal training, gym membership etc) there are other ways to motivate someone this holiday season while spoiling them at the same time!

Purchasing an MP3 player like the popular ipod is a great present for fitness because gadgets and music are always motivating for a new workout routine or program. They come in different colours and styles to suit any personality, so it is a gift that can be thoughtful and personalized for any important person in your life.

For other gift ideas try pairing an ipod with something for a special occasion like perfume. It is the perfect mix of leisure and luxury.

Gifts are always best when they come from the heart and can also be useful after the holiday season. ipods and other gadgets used for exercise are a fun and healthy gift that anybody can enjoy.

A Shout Out To Clients

I wanted to dedicate a post to my awesome clients! I know some of you read my blog and if you don't, I hope you will feel your ears burning!

I am so proud of everyone. All of you have amazing dedication and drive to get through our sessions. At times it is hard, you may not feel like working out, or I will introduce new exercises that are challenging but you all get through it!

Most have not only reached initial goals but are on to new, more difficult routines and continue to progress at every reevaluation interval.

WOW to everybody. You are all so great, you make my job a pleasure. Keep it up and let's keep making it happen.

Also to all of my readers who comment on my posts through the blog itself or e mail and to those of you who suggest post topics, THANK YOU! Writing a daily blog can be tough and all of the positive feedback and suggestions go a long way.

Thanks to everyone!

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Change Your Weight Routine Without Changing Exercises

There are so many ways to change your weight lifting routine. You can change exercises, amount of sets, reps and amount of rest in between sets. You can also change the order of your exercises as long as you work bigger muscle groups first.

A great way to keep seeing results is to change the speed that you can complete your workout in by adjusting weight amounts and rest times.

For example, one day you complete your routine using heavier weights, that will fatigue your muscles at 6-8 reps with 2 minutes rest in between sets. The next session you can reduce the weights to fatigue muscles at 12-15 sets and rest for only 30-60 seconds.

This way you will have one "heavy lifting" day and another for cardio and strength for fat burning and endurance training. The quicker workout will take less time and on that day, you can add in extra ab work or extra sets of whatever else you would like to focus on.

Changing your routine is a must for continuous progression and lasting results.

Try It!

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Terrific Tofu

I'm so glad that tofu is now sold in most major grocery stores. It is too healthy to have to go out of our way to get it at a health food store or Asian market.

Tofu (or doufu) was created over 2000 years ago in China and moved in to Japan in the 8th century. It is sometimes called the cheese of Asia because is sold in a rectangular brick that resembles a block of cheese. Tofu may seem bland but it actually absorbs any flavour, so tofu ends up tasting different every time.

Here are FIVE Benefits to Eating Tofu

1. A great source of protein that is low in calories and saturated fat.

2. Lowers bad cholesterol and triglyceride levels while possibly raising good cholesterol levels.

3. A great source of Omega-3 fatty acids. They protect the heart from disease by preventing arteries from clogging which contributes and causes heart attack.

4. Contains the trace mineral selenium which is proven to reduce inflammation, certain types of cancer and acts as an anti-oxidant.

5. Tofu has been shown to alleviate symptoms of menopause including hot flashes and preventing osteoporosis.

Tofu is delicious in a stir fry, chopped up and sauteed in a curry or sliced and grilled for a wrap. There are hundreds of ways to prepare tofu for a healthy and tasty meal.

Try Tofu!

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Exercise Around The House

It's beneficial to work out in small bursts because it raises and lowers your heart rate all throughout the day. This does speed up metabolism and keeps your body guessing what is next.

If you don't have time to exercise 20-40 minutes straight a day or you just don't like to sit for extended periods of time, try exercising around the house in between other chores or while watching TV.

Five Ways To Work Out At Home In Small Bursts.

1. Waiting for the water to boil. Any time you are cooking you have the opportunity to exercise. Try body weight squats and calf raises. If you have a corner spot on the counter, lift your weight off the floor and do knee raises.

2. Watching TV. This could not be a more perfect time to get in few sets! Try push ups, crunches or outer thigh raises on the floor.

3. On the phone. Who hasn't snacked while talking on the phone with a friend? Instead try walking up and down the stairs or step ups on one stair. You can also stretch on the bed or sofa.

4. Cleaning the house can be a great moderate activity and depending on how often you clean, can be a pretty long workout too! Try picking up the pace and every time you bend down to pick something up, do a squat or lunge to get to it.

5. At the home office. Set yourself up with a couple dumbbells or resistance tubes to do bicep curls and other strength exercises while you are stuck on a problem or waiting for a call. It is even better to get a bench and full gym to do work and workout intervals.

Exercising at home is easy if you slowly add new exercises in to your schedule. When you are ready for full routines add together all you have done separately throughout the day, for a challenging full body routine. Be creative and use stable chairs, steps and even your coffee table for at home exercises that will get you in to great shape.

Get Fit At Home!

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Know When To Rest Your Body

I heard a story once, about a woman who was training for a marathon. During the weeks before the race, she started to experience pain in her hip. Not wanting to interrupt her training schedule she ignored her body's warning signs and decided to compete on race day. Long in to the marathon her hip broke. That pain she was feeling in her hip, was a fracture caused by impact. She pushed her body farther than it could handle.

Last week around Thursday I started to feel a pain in my hips during normal daily activities like when I was standing or sitting. My training right now is motivated by a vacation and I have a workout schedule I have been sticking to rather well! Knowing I had to take time off to recover was a complete bummer, to say the least. I was really looking forward to my harder and longer routines that I usually complete on weekends.

I remembered the hip story and I knew I had no choice. I would rather recover than aggravate an injury to the point where I'm completely out of the game.

Listen to your body and do not ignore signs that you are injured or training too hard. This is important, no matter what activity you enjoy. It could be swimming, dancing or weight lifting. Injuries happen and it is much better to let them heal properly, rather than getting to the point where healing requires surgery, physiotherapy and months of inactivity.

Be Safe!

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Monday Motivation - Running

"I always loved running... it was something you could do by yourself, and under your own power. You could go in any direction, fast or slow as you wanted, fighting the wind if you felt like it, seeking out new sights just on the strength of your feet and the courage of your lungs."
-Jesse Owens

"Jogging is very beneficial. It's good for your legs and your feet. It's also very good for the ground. It makes it feel needed."
-Charles Schulz, Peanuts

"There are as many reasons for running as there are days in the year, years in my life. But mostly I run because I am an animal and a child, an artist and a saint. So, too, are you. Find your own play, your own self-renewing compulsion, and you will become the person you are meant to be."
-George Sheehan

"Everyone who has run knows that its most important value is in removing tension and allowing a release from whatever other cares the day may bring."
-Jimmy Carter

"There is an itch in runners."
-Arnold Hano

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Pregnancy Fitness Myths

It was not long ago that pregnant women were told to sit still and eat as much as they want through out their pregnancy. Nowadays, the rules have completely changed thanks to modern medicine and women willing and wanting to stay fit through out their pregnancy.

Three Pregnancy Fitness Myths

1. You should not exercise.

This is absolutely untrue. Prenatal exercise has many positive benefits including sleeping better at night, less back ache and cramping, easier labour and maintaining weight. It is always best to consult with your doctor before starting a fitness program or even better, hire medically supervised personal trainers.

2. Eat For Two.

During your pregnancy you should be eating healthy, fresh foods and staying well hydrated. Eat what you want your baby to eat but you do not have to overdo it. Just listen to your body. Some women don't feel very hungry at all while others have a bigger appetite. Eat when your body tells you to and keep your proportions similar to pre-pregnancy.

3. You can't do crunches.

Performing crunches while you are pregnant strengthens the abdominals for a faster delivery and recovery time. The only variation required is 20 weeks after pregnancy when you should avoid laying on your back. This reduces oxygen to the baby. Instead you can do crunches seated and on your side.

Pregnancy is not the end of your pre natal body. It's the start of a new beginning and that includes what you do for your health and well-being. Whether you work out currently or not, exercise during pregnancy is a great thing to do for both Mom and baby.

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It Is Never Too Late To Start Exercising!

Fitness is not all about being sexy! Sometimes it is hard to remember that with all of the weight loss advertisements and fitness magazines with buff models.

Exercise is about health and well being. It's about maintaining and building muscle mass so you can remain independent and strong when you get older.

Here Are 3 Reasons To Start Exercising If You Are Over 50

1. Muscle Mass. Every year after you are 35 you lose 5% of your overall muscle mass every ten years. That's a lot! The good news is one strength training session a week maintains muscle mass and better yet, 2 sessions builds more!

2. Heart and Lung Capacity. As we age our muscles get weaker, especially the most important one of all, the heart! Our lungs do not function as well as they used to and it becomes harder to walk up the stairs or go out for a stroll with your family. Training for aerobic capacity can keep your heart and lungs functioning longer and stronger.

3. Functional Training. Training to deal with day to day activities is important at any age. When you get older you will still want to be able to carry your groceries home and put away cans on a high shelf. As well as activities such as gardening and home renovations. Training will keep you lively, energetic and independent so you can enjoy your later years.

Strength and cardiovascular training is always a great way to feel better about your health and continue to reach goals no matter how old you are! Even if you have never picked up a dumbbell, exercise will be beneficial.

Exercise At Any Age!

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Fitness Tips For Next Week

The best way to make sure your workout week starts off on the right foot, is to always make sure you complete your first appointment of the week.

Many times, three exercise sessions might be scheduled but then something comes up later in the week and you have to miss it. If you can always make sure your first workout is scheduled at a time you have free, you will at least have one completed session under your belt. That way if you have to miss one, you still have 2. Instead of skipping the first one, needing to miss a second and only getting in one session in a busy week.

Another tip for the first session of the week is to make it your most challenging workout. Throughout the week we get tired and achy. It makes us not work out to our pull potential. If you put your all in to your first workout of the week you guarantee at least one killer workout, if you have to go easier on yourself during the rest of the week.

Try It!

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3 Reasons to Avoid Fad Diets

New diets come out all of the time and I'll give them one credit, they can be motivating. The idea of trying something new and following a plan to benefit yourself is a lot easier than doing it on your own.

Still, fad diets do more harm than good. If you want motivation it is much better to hire a personal trainer and/or nutritionist to develop a program and meal plan for you.

Three Reasons to Avoid Fad Diets

1. Many diets skip food groups. Just because a diet has been effective for some people, doesn't mean they are healthy. When The Atkins Diet came out, people were pleasantly surprised that they could eat as much bacon, eggs and cheese as they wanted. However, while eating only protein causes weight loss, the diet also had high amounts of saturated fat which is bad for your heart. With no carbs many participants complained of headaches, feeling weak and having stomach upset. Carbohydrates give you energy and they feed your brain. Without them you cannot function properly inside or out!

2. Fad Diets leave you feeling deprived. Diets like Slimfast and the Cabbage Soup Diet are repetitive and boring. Drinking shakes all day or eating a lot of soup may help you to lose weight but you are also starving yourself. These types of diets cannot be maintained forever because your body will crave proper food. When you do eat right again, you will gain the weight back.

3. Weight fluctuations are bad for your health. If you try out a diet and lose weight, then go off the diet and gain it back you are endangering your health. In addition to unhealthy weight loss and gain, every time you lose weight and put it back on, it is harder to get rid of it again.

Fad diets are usually marketing gimmicks used to entice consumers. They are advertised as tasty, easy and effective. Remember, if it sounds too good to be true, it probably is.

It's much better to do things the old fashioned way with exercise and a proper diet for safe long lasting results and a healthy body.

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The 300 Workout

It seems like the most talked about aspect of the 300 movie was the actor's bodies. Every Spartan solider looked ripped with their chisled abs and strong chest and shoulders. So how exactly do you get a group of actors to look like one of the greatest armies in history and legend?

Well Mark Twight, an exercise expert and avid mountain climber developed what he calls the 300 workout. He trained the cast for 8-12 weeks, with the 300 workout being the final test. I've been giving this workout to clients once in a while (and myself) and it's a definite "feel the next day" routine.

The 300 Workout

25 pull-ups
50 deadlifts at 135 pounds
50 push-ups
50 box jumps with a 24-inch box
50 "floor wipers" (a core and shoulders exercise at 135 pounds)
50 "clean and press" at 36 pounds (a weight-lifting exercise)
25 more pull-ups

A total of 300 reps

Routine progress is suppose to be measured by the time it takes to complete the routine. Try to rest for as little time possible in between exercises. It may take multiple sets to get through an exercise and that's perfectly fine. The fastest in Twight's group was a speedy 18 minutes! Consider yourself in great shape if you can finish in 30-45.

This routine is not for beginners. However it can be modified to suit different fitness levels.

Variations

-Pull Ups can be performed assisted by using a stability ball or stepping stool under the pull up bar. Or by using an assisted pull up machine, like the Gravitron.

-Deadlift, floor wiper and clean and press weight amounts can be reduced.

-For deadlifts I prefer Romanian deadlifts for less work on the low back and more focus on the legs and glutes. 50 stiff legged deadlifts is a lot for anyone that does not regularly practice them.

-Push ups can be modified.

-Box jumps can be substituted for step ups if you don't have a 2 foot box. You can also use an aerobic step or the first step on the staircase for less height.

This workout is great for anybody that loves a challenge and loves to sweat. Even though I don't want to look like a Spartan warrior I love this workout because it forces me to be tough on myself. I am being timed and all!

This is SPARTA!"

HA-OOH! HA-OOH! HA-OOH!

Treadmill Pace Conversions

Have you ever wondered your min/per/mile on a treadmill? The speed settings gives you an idea of how fast you are going, like how running at 6.0 means 6MPH and approximately a 10 min/mile but how about when you incline? It makes a big difference. Running 6.0 on a 10% incline turns your pace/per/mile in to a 7:07 mile.

Knowing your running speed helps you to progress. It's crucial when you are training for a marathon or shorter distance race. It lets you know what your approximate finishing time will be and also helps you to recognize your pace speed so you don't burn out too quickly or even worse, not running at your full potential.

The Hillrunner Blog has a fantastic conversion chart to get an idea of what you are currently running at.

I've been asked before what a fast run is. A 10 min mile is considered a run, whereas anything from 4.2-5.9 is more of a jog. 3.5-4.3 is a very brisk walk. So any run faster than a 10 minute mile is great. Professionals run much quicker and the fastest mile was 4 minutes.

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Monday Motivation- Yoga

"Yoga teaches us to cure what need not be endured and endure what cannot be cured."
-B.K.S. Iyengar

"Basketball is an endurance sport, and you have to learn to control your breath; that's the essence of yoga, too. So, I consciously began using yoga techniques in my practice and playing. I think yoga helped reduce the number and severity of injuries I suffered. As preventative medicine, it's unequaled."
-Kareem Abdul-Jabbar

"Blessed are the flexible, for they shall not be bent out of shape."
-Author Unknown

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Rockin' Raisins

Cravings for unhealthy food can only be contained for so long without feeling deprived of tastes you enjoy. How often do you want something sweet and end up eating candy or a chocolate bar? Indulging once in a while is perfectly okay but if you find that you regularly need a sweet fix, switch to raisins.

Raisins are dried grapes and are produced all over the world. They can be eaten raw or cooked in to numerous recipes.

Some health benefits of raisins include being antioxidants and high in fiber. They also contain vitamins and minerals such as calcium, iron, sodium and potassium. Raisins are low in fat and have some protein as well. Finally raisins can satisfy any sweet tooth.

Raisins are very high in fructose so they should be enjoyed in moderation like any sweet treat.

Try Raisins in the Following Meals

-Mixed in to oatmeal

-In cold cereal (Raisin Bran is delicious)

-In rice dishes and curries

-Made in to a trail mix

-In salads. Raisins pair wonderfully with nuts.

-In baked goods such as muffins, cookies and bread

-In rice pudding.

-Mixed in with steamed veggies

Raisins are very versatile and a small bag goes a long way. They are a perfect snack for on the go and can even be purchased in small boxes at any convenience or grocery store.

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Sane Weight Loss

When you wait for progress in a weight loss program it can drive you insane! Especially if you are constantly weighing yourself.

Here Are Three Tips for SANE Weight Loss

1. Don't focus on weight.

It seems odd to not focus on your weight during a weight loss program but hear me out. Weight loss happens slowly at about half a pound a week. So instead focus on immediate results like feeling good, having a great sleep and cardiovascular and strength improvements. Taking the focus off of the weight loss portion of your program makes exercise seem more beneficial and purposeful.

2. Take Measurements.

I have mentioned this point in other entries and I cannot stress it enough. Weighing yourself daily becomes obsessive and will make you go crazy! Weight fluctuates based on the time of the day, time of the month and your own personal hormonal activity. Instead of weighing yourself take measurements every three months. It is more accurate and waiting three months means you will see bigger results to motivate you in to another few months.

3. Enjoy Exercise and Eating Healthy.

Working out and healthy properly can be a drag if you have convinced yourself that you hate exercise. Anything that seems like a chore is not something to look forward to. If you do not enjoy what you do, chances are you will give it up on your first opportunity. So it is really important to find activities you enjoy participating in, and food that you think is food and satisfying. Don't make getting fit hard on yourself. It should be a fun and exciting time!

Losing weight is great for your health and well being. You don't need to deprive yourself, become obsessed with the scale or do things you do not want to do to make it work. It is your life and your body so your program should reflect your likes and wants on a personal level so you are happy with your program and results.

Lose Weight Safely And Sanely

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Diets From Around the World

Through out the years I've heard about (and tried!) various diets from around the world that are fantastic for maintaining body weight and longevity. Out of all of the tasty international cuisines, I have three favourites that I have Incorporated in to my meal plans.

Mediterranean

The Mediterranean diet is loaded with beans, leafy greens, healthy fats, fiber, lean protein and whole grains. I love this diet because it is filling and easy to stick with. According to numerous studies the Mediterranean diet beats a low fat plan in terms of amount of weight lost and kept off.

Japan

People from Japan have the longest life expectancies in the world. This is attributed to eating smaller portions more slowly, lots of fish, vegetables and grains. Of course sushi is their most popular dish in North America. Sushi is pumped with healthy fats and protein. With a little rice and some fruit for dessert, it's a very balanced meal. If you go out for sushi make it even more healthy by using low sodium soy sauce, ordering brown rice instead of white or ordering sashimi (just fish slices) instead of sushi.

France

When you think of french food you think rich delicacies with lots of cheese, breads, wine and creamy sauces. The thing I love about the french "diet" is they pretty much eat anything they want with only one simple rule; Don't stuff yourself. The french buy a lot of fresh food instead of boxed and processed. They are also big on wine, which has healthy heart benefits to people over 45 years old. I love this philosophy because it proves that you don't have to eat like a rabbit to be in good shape. Eat what you like, just buy it fresh and don't overdo it!

I love trying different food. Trying dishes outside of the food I grew up with has turned me in to quite the foodie. It is great to able to "discover" a new meal that is healthy and delicious, then add aspects of it to your own diet plan. It makes eating nutritious food adventurous and a lot of fun.

Try Something New!

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Tips to Increase Workout Intensity

At some point or another, you will need to increase your workout intensity. Increasing intensity whether it be through the amount of time or effort will promote change and results.

Three Tips To Increase Workout Intensity

1. Add 10 minutes on to Weight Lifting Sessions.

This tip applies if you are training for 25-30 minutes and typically preforming 1-2 sets per major muscle group. Complete your current routine as usual and then go back and aim for an extra set per muscle group. Start by lowering the weights and doing the extra sets with less rest in between, for a mix of both cardio and strength training. Adding an extra round doesn't take much longer but will get you results!

2. Increase walking speed.

This tip can be used by anybody that walks to run errands, go to work or even if it is a part of your cardiovascular routine. Increasing the intensity of your day-to-day walking is like getting little cardio workouts wherever you go. Try to focus the power of your stride from your butt, stand up straight and keep your abs tight for a body sculpting speed walking workout.

3. Increase Cardiovascular Intensity.

This tip will actually save you time! If you use a cardio machine or run/cycle outside increase your speed by .2MPH and reduce your total time by 3-5 minutes. When you get used to the new speed, bring you time back up until you increase again. Increasing cardio intensity burns more calories in less time.

Using little tricks to make the most of your workouts will give you great results without feeling like you are putting more time in to your routines than you have.

Increase Workout Intensity!

New Season, New Goals!

We are about a month and a half away from the official start of the winter. Canadian winters are long. We are lucky if we can ditch our coats by April. It's a bit of a hurdle because in the summer it's easy to stay active. The winter requires a bit more creativity.

A new season is a great time to set goals. Whether it's going for a beach body for your vacation, putting on muscle to impress family at a holiday gathering or just keeping the feasts off your hips and thighs there seems to be a lot of motivation this time of the year.

Here are Three Ways to Get Started

1. Just Do It! Not to sound too much like a Nike ad but starting really is the hardest part. Once you get through a couple of workouts and days of eating healthy it won't seem so hard anymore. Sometimes people think too much! We think and plan until it gets to the point where we have thought about it way too much. It over complicates the matter and then we procrastinate. So don't think about exercising, try it!

2. Hire a Personal Trainer. Nothing will get you results faster than having a trainer. Hiring a trainer means picking days and times that work for you. Once you have a schedule and the trainer to hold you accountable to that commitment you really can't go wrong if you stick with it. A personal trainer will not only get you in to the habit of exercise, but also design a safe, results oriented program catered to your goals. Nothing is more motivating than quick results!

3. Don't Give Up. Not stopping is just as important as starting. It seems like a shame to start something and then not finish. Especially since it is so hard to start! Sometimes having a busy schedule and not making a few workouts is demotivating and you just want to give up. These are the times when you really need to think about why you started this journey and if you think it will really be worth it to stop and lose all of the hard work you have accumulated. I'm sure nothing is worth throwing away hours lifting weights and treadmill time.

This fall and winter motivate yourself by aiming for new goals. Not only will it take your mind off of the long winter but think of the body you will have in the spring!

Go For It!

Lifting Tip - Switch Training Times

You hear a lot about changing your lifting weight, speed and exercises and it's all great advice but do you know that even a simple adjustment, like changing the time of day you exercise can make a huge difference?

The body responds to change. When you do the same routine all of the time your body says "Hey I know what comes next, no problem!"

If your body is used to a workout it means the routine is within your ability.

You don't want this!

You want your body to feel challenged so it can work toward being able to conquer the routine. This stimulates changes in the body. When you can get through a routine without feel exerted, it's time to change it again.

Humans are creatures of habit. We love our routines. So when we change it up on ourselves it throws our bodies off. This is a great thing to do when you are exercising toward a goal.

Sometimes we don't have a lot of equipment to switch up exercises and weight amounts so try changing the time of day and the days of the week you exercise.

If you are used to cardio in the morning and weights at night, do them both in the morning or night instead. Or you could do weights in the morning and cardio at night. If you exercise on Monday, Wednesday and Friday, switch it up to Sunday, Tuesday and Thursday.

Your body will say "Hey! I'm not used to working out now. What's going on?"

It will be forced to keep up and try to adapt to the changes.

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Monday Motivation-Get Out There and Do It!

"Eighty percent of success is showing up."
Woody Allen

"The way to get started is to quit talking and begin doing."
Walt Disney

"What you get by achieving your goals is not as important as what you become by achieving your goals."
Zig Ziglar

"The journey is the reward."
Chinese Proverb

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Savory Soup and Stews

In the fall and winter time, we crave hearty meals that keep our bodies warm and full. Soups and stews offer a dish that is both healthy and filling. Soups are hydrating and great for weight loss. Stews have the potential to deliver an awesome serving of lean proteins for workout recovery and building muscle.

Soups

Soups can be made from scratch using a broth, fresh vegetables, meat, pasta and spice. You can purchase a soup blend mix containing grains and vegetables to add to your favourite broth.

Made from scratch soups usually don't take long to prepare but they can take a long time to cook for the ingredients to become tender and the spices to come out.

If you are in a hurry there is a wide variety of canned and boxed soups. When you go canned, try to pick up the low sodium option. My favourite ready to eat soups are the brands in mason jars sold in most grocery stores. They are a little more expensive but they are packed with grains and vegetables. The thicker pureed soups are delicious paired with a piece of whole grain bread for dipping.

Avoid creamed soups that are high in fat and try to make canned soup with water or low fat milk instead of full fat milk or cream.

Stews

Stews are similar to soup except they are thick and made with larger pieces of food. Typically stews are made with beans, chunks of beef, other meats or vegetarian meat-like alternatives and vegetables such as peppers, corn, carrots and potatoes.

Stews are perfect for when you have a bunch of left overs. Just throw all ingredients in to a pot with a bit of water, stock or crushed tomatoes (some recipes call for wine or beer but this is a health blog!) and simmer on low heat until the flavours and spices have blended.

Stews are great for people trying to cut back on carbohydrates and fat because it's such a filling meal that you won't notice the only carbs are coming from vegetables.

Eating healthy doesn't mean being hungry. With literally thousands of soup and stew recipes out there your palate will never get bored and your body will be more fit than ever before!

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Could Pop Be Destroying Your Diet?

The other day I was reading the nutritional panel on a can of root beer. Most people know that pop is bad for your health (and teeth) because it is loaded with sugar but this one (A&W) really seems to take the cake.

170 calories and over 45 grams of sugar!

You should not have more than 50g of sugar in a day. Most foods have less than 10. I was really shocked and started comparing it to other things that are bad for your diet. I figure you can eat 4-5 granola bars to reach that amount of sugar. That's a whole box! You could also have five glazed donuts and 2 full sized Kit Kat bars.

Plus, with almost 200 calories per drink you could eat a pretty decent sized snack or small meal. You could have a bowl of rice, a small bagel or even a piece of pizza!

What really blew my mind is the thought that people drink these everyday. Some people are on a more than 1 can a day habit. It really goes to show that pop can not be in the diet if you are trying to lose weight or stay fit. They are the true definition of empty calories.

Additionally if you are in the regular habit of drinking pop, cutting it out of your daily routine would make a huge difference to your health and overall well being.

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Planks. Awesome Abs Without Doing Crunches

One of my favourite ab exercises are planks and side planks. They are fantastic core exercises because:

1. They work the whole core including the low back.

2. Planks are great for people who find traditional crunches painful in their neck and back.

3. Planks are incredibly effective for core strength and definition.

4. They have many variations from beginner to advanced.

5. Planks can be done anywhere, anytime.

Basic Front Plank

-With clasped hands place them in front of you on the floor under your shoulders.

-Go up on to your toes so you are supporting your weight with your elbows and toes.

-Now flex your abs and lower your butt.

-Remember to breath and time yourself for 1 minute. If you can't make a minute right away drop to your knees and take a 10 second break. Get back in to the plank for the remaining time.

Variations

Beginner
-Support yourself on your hands, instead of your elbows.

-You can also use a stability ball placed securely up against a wall. Put your clasped hands and elbows on the ball.

Advanced
-Support your weight on one foot

Side Planks
This exercise is an oblique toning machine!

-On you side stick one elbow in to the floor under your shoulder. Your forearm should be straight out and your whole arm should create a 90 degree angle.

-Stack your feet one on top of the other.

-Now raise your torso off the ground. Stick your outer oblique toward the ceiling. Hold for 30-45 seconds each side. If you can't make it right away drop to your knees to recover and then get back up there.

-Your other arm (that is not supporting you) can be straight up in the air for balance (easier) or folded across your torso.

Variations

Beginner

-Put the weight in your knees with your legs bent.

Advanced

-Raise a leg or an arm and a leg at the same time.

The Plank Ab Workout

Do this 2.5 minute plank workout and your abs will be thanking you the next day. If you have trouble feeling work on your abs the next day from crunches, this will change everything.

Without rest

30 seconds front plank
30 seconds side plank
30 seconds front plank
30 seconds (the other) side plank
30 seconds front plank

Try to transition as quickly and fluidly as possible. Remember, if you can't make the whole count just rest and get back up there.

Try Planks!

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Desk Jobs Cause Muscle Stiffness

You would be surprised. Being a personal trainer does not mean I'm always exercising. I am an active person and I'm probably engaging in some form of physical activity anywhere from 1-2 hours a day on my own time. However a lot of my job involves sitting at the computer researching, designing programs, writing reports, writing in my blog, responding to e mails and talking on the phone with clients.

I work on my laptop and I'm sitting a lot. I can empathize with people that work in offices. I have found out that a few things really work for me.

Three Tips To Avoid Muscle Soreness At The Desk

1. Try not to stay seated for more than an hour at a time. Get up and walk around. Whether its to run errands or to chat at the water cooler. Getting out of your seat to loosen up is beneficial both mentally and physically.

2. On days that you know you will be working hard, exercise. Working out releases toxins in your muscles and stress in your brain! You don't have to participate in vigorous activity to feel the benefits of exercise. Sometimes after a hard day at work you would rather not. It's completely understandable. Try a restorative yoga class that focuses more on holding poses and relaxing your mind. You will feel fantastic afterward and have a great sleep.

3. Stretch whenever you can. Even if you are just rolling your shoulder back and forth or stretching out your legs under the desk, it will prevent your muscles tightening and accumulating in to more chronic problems.

Try these tips to reduce fatigue and overall stiffness so you can feel more energetic and put more effort in to your workouts and activities in your free time.

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It's Fall Behind but Don't Fall Behind Your Fitness Routines

Over the weekend the clocks were set back an hour. It's getting dark at 5pm and I don't know about everybody else but the cold weather plus an earlier evening makes me tired and lazy!

Of course, no Canadian (or American) winter should stop us from obtaining our goals. It's just another small obstacle that we adapt to and deal with.

Here are 5 Tips to Avoid the Winter Fitness Blues

1. Work out in the morning. Just get it out of the way and continue on with your day. Five years later summer or winter and this is still my tactic for keeping up with my routines.

2. Enroll in new indoor classes close to home. This can include anything from yoga, community centre fitness classes, martial arts to dance. You may not be able to run outside for much longer but that only means a new opportunity to try something new.

3. Fall and winter is a great time to try out a new meal plan. With decreased physical activity it is a great opportunity to stay in and cook new, healthy meals to try out and enjoy. Countering less activity with better nutrition will give your body a break, while still seeing results.

4. This is the perfect time to set up a home gym and hire an in-home personal trainer to keep you on track and progressing your goals. Going to a gym when you would rather be in your PJs is the pits. Having your own equipment doesn't make you feel like you are venturing out later than you want to be.

5. Start a group either in person or online with friends or like-minded people to keep you motivated. You can share tips, ideas and have someone to talk to when you need an extra push to get your workouts completed.

Working out in a cold climate winter is harder but by no means impossible. There are some changes to routines when the cold starts to come around but being creative and determined to reach your goals is all it takes to get through it.

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Do You Eat Too Much Salt?

Salt is a dietary mineral and a staple seasoning in many people's meals.

Sodium is an element that helps to balance out the body's fluids. It keeps minerals like calcium soluble in the blood and it stimulates muscle contraction.

The body needs about 2500mg of sodium a day (about 1tsp of table salt) but most people eat about 4000mg.

Too much sodium in the diet raises blood pressure. This can cause heart attacks and strokes. Excess salt intake also causes heartburn, osteoporosis and stomach cancer.

A sodium deficiency causes blood pressure to fall and causes muscle cramping, dizziness, nausea and weakness.

Watch out for high sodium content in processed and packaged foods as well as beverages and medications. If you see on the nutrition facts label that sodium content is 20% or more of the daily value (DV) it is considered high. Where as 5% is low.

Buying

Sometimes low and no fat food is higher in sodium than its full fat counterpart because when fat is removed so is flavour and it needs to be compensated by something else, salt. So if you are trying to lower your intake of saturated fat then stick to low fat foods but watch sodium intake in other food choices.

You can also buy low or no sodium foods just like you can buy low fat products. Sides and toppings like low sodium soy sauce is a good choice because you don't really notice the difference and you can still enjoy food how you like it.

Cooking

When you prepare canned products, rinse the food to remove excess salt from the packaging fluids. It really makes a difference with foods like beans and chickpeas.

Stop salting the water in grains like rice and pasta. It absorbs in to the food more. Instead, lightly salt food when it is finished being prepared. It will sit on the surface and actually bring out the flavor and aroma, instead of absorbing and losing taste.

According to a study published in 2007 in the Journal of the American Diabetic Association, the less salt you consume, the less your palate craves it. Cutting back on salt is not very hard once you know how much you need and how to control amounts while you are buying and preparing food. A little less sodium in the diet makes a big difference to your overall health and well being.

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Monday Motivation

Life is an opportunity, benefit from it.
Life is beauty, admire it.
Life is bliss, taste it.
Life is a dream, realize it.
Life is a challenge, meet it.
Life is a duty, complete it.
Life is a game, play it.
Life is a promise, fulfill it.
Life is sorrow, overcome it.
Life is a song, sing it.
Life is a struggle, accept it.
Life is a tragedy, confront it.
Life is an adventure, dare it.
Life is luck, make it.
Life is too precious, do not destroy it.
Life is life, fight for it.

-Mother Teresa

"I would rather be ashes than dust! I would rather that my spark should burn out in a brilliant blaze than it should be stifled by dry rot. I would rather be a superb meteor, every atom of me in magnificent glow, than a sleepy and permanent planet. The proper function of man is to live, not to exist. I shall not waste my days in trying to prolong them. I shall use my time."

-Jack London

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All Calories Are NOT Created Equally

A calorie is not just a calorie. It's important to not just keep calories low enough to maintain body weight but to make every calorie count nutritionally.

A calorie is the energy a food gives you. We burn about 100 calories an hour if we are doing nothing but thinking. Nutritionally what is important is the macro nutrients protein, carbohydrates and fat. As well as the micro nutrients, vitamins and minerals.

If you have ever counted daily consumption of macro nutrients, especially if you are trying to aim for lower carbohydrates or fat, that eating one thing a day that is not healthy can really throw the goal off.

If you were to eat nothing but junk food but stay under 2000 calories, for example. you would have a diet way higher in fat and carbohydrates and too low in protein, vitamins and minerals. Even though you may be staying under your personal caloric limit for weight maintenance, chances are you might end up gaining weight from the fat and carbs

Make every calorie count. Don't throw them away to nutritionally empty foods. Balance your diet between macro nutrients and keep calorie numbers under your personal limit to ensure a healthy body and mind.

Eat Well!

Have You Switched To Whole Grains Yet?

A while back I wrote a post called Whole Grain Goodness. It promotes whole grain food for amazing health benefits. If you haven't switched over from white, now is as good a time as any!

What I'd like to discuss specifically is brown rice and pasta. Both foods are a staple in many meals. It is the kind of food that is quick, easy, good on it's own or as a side.

Here Are Five Reasons to Switch to Brown Rice and Pasta

1. It tastes better. Brown rice and pasta have flavour! It doesn't actually need a sauce to taste good.

2. Brown rice and pasta are a protein source. Between 5-12g of protein per serving!

3. High in fiber. It's tough to get 20-30 grams of fiber a day but a serving of either brown pasta or rice covers over 30% of daily recommended intake.

4. It's filling. The complex carbohydrates in brown and whole grain food make you feel fuller, longer. When you eat white food you get hungry again really soon. Even if you ate a big meal.

5. More vitamins, minerals and anti-oxidants. You should always get the most out of a meal as you can.

Sometimes it can be hard to make the switch. Start slowly by changing one thing at a time. It could be just your pasta or just the bread you make your sandwich with for lunch. Soon you will wonder how you ever ate white over brown in the first place.

Make The Switch!

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