Have An Adventure Day!

The feeling after a long hike, bike ride or even a day at an amusement park feels great! Sure, your body is tired, and maybe even a little dehydrated but the accomplishment of being able to say, "Wow I spent the whole day being active," is unbeatable.

I've always been a big believer in being a tourist in your own city/community. Even if your hometown doesn't have many sights, I'm sure it has nature, and unique things to get out and see.

With the weekend approaching, I want to propose a challenge to my readers:

-On either Saturday or Sunday, pack a bag of water, snacks, and weather appropriate clothing.

-Feel free to also include a camera for pictures or videos.

-Pick a trail, neighbourhood, conservation area, new attraction etc that you have always wanted to explore.

-Use either a bike, or go on foot and spend at least three hours wandering to, from and around the chosen location.

Last weekend I spent three hours out on my bike. First my boyfriend and I hit up the Leslie Street Spit. We biked from home, right to the lighthouse and back. Then we cycled over to the beaches, where the Jazz Festival was taking place. We grabbed a drink, took a break, and headed back home.

This weekend we plan on checking out the Wavedeck, a new attraction in Toronto.

If you live in Toronto and need suggestions I'll list a few:

-Don Valley Trail

-Rouge Valley Park

-Scarborough Bluffs

-Harbourfront

-High Park

Be sure to stop for lunch or coffee! A local adventure is suppose to be about getting healthy, while having a fun and relaxing time!

Get Out There!

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The All-In-One-Workout!

If you need a mix of strength, cardio and flexibility, try this workout:

Equipment
-Free weights
-Cardio machine, although you could jump rope, or use burpees/jumping jacks to elevate the heart rate.

Time
Approximately 45 minutes

The All-In-One Workout

Warm Up
-5 minutes cardio
-Gradually increasing difficulty every minute for the entire duration.

Flexibility 1
-2 minutes of dynamic stretching.
-This is not static stretches (holding the stretch). Dynamic stretches would be arm circles, knee raises, and stretches that are not held for more than a few seconds.
-The purpose of this is to limber up and prepare your body properly for the weight routine.

Strength
-Approximately 10 minutes
-Try to make it through the sequence with little rest in between sets
-Perform each set until you are fatigued.
-Aim for a weight amount that fatigues your muscles around 12 reps

Push Ups
One Arm Row
Squats
Shoulder Press
Bicep Curls
Lunges
Overhead Extension
Crunches

Cardio 2
10 minutes
-Intervals of 2 minutes intense, 3 minutes easy.

Repeat Strength Workout
-10 minutes

Flexibility 2
-5-8 minutes
-Static stretches
-Pick a stretch for each muscle group. Hold 15 seconds and repeat twice.

This workout is great for fat burn, and improvements to both strength and flexibility. If you do the workout more than once a week, switch up the strength exercises for variety. For example: Change bicep curls to hammer curls, and push ups to bench press.

Try It!

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Monday Motivation- DETERMINATION!

"It takes a little courage, and a little self-control. And some grim determination, If you want to reach the goal. It takes a great deal of striving, and a firm and stern-set chin. No matter what the battle, if you really want to win, there's no easy path to glory. There is no road to fame. Life, however we may view it, Is no simple parlor game; But its prizes call for fighting, For endurance and for grit; For a rugged disposition that will not quit."

-Navy SEAL Masterchief

"The price of success is hard work, dedication to the job at hand, and the determination that whether we win or lose, we have applied the best of ourselves to the task at hand."

-Vince Lombardi

"We will either find a way, or make one!"

-Hannibal

"Every worthwhile accomplishment, big or little, has its stages of drudgery and triumph; a beginning, a struggle and a victory."

-Ghandi

"Obstacles don't have to stop you. If you run into a wall, don't turn around and give up. Figure out how to climb it, go through it, or work around it."

-Michael Jordon

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Benefits of a Low Sodium Diet

When shopping for food, most of us look at the calorie, fat, carbohydrate and protein content.

But what about sodium?

It is recommended that that we consume 1500-2500mg of sodium daily, yet the average person's intake is a soaring 4000mg! It's obvious that we are not aware of the sodium content in our favourite foods.

Sodium is essential in small amounts, It helps to maintain the correct level of fluids in our bodies, assists with transmitting nerve impulses, and influences the contraction, and relaxation of muscles.

However, a diet high in sodium is known to cause: High blood pressure, with all of the medical risks associated with the condition, and bloating, caused by water retention.

A diet low in sodium prevents heart disease and from a weight loss/maintenance prospective, keeps bloating at a minimum, avoiding the dreaded "water weight."

It's important to be able to spot the sodium. Read labels to find out if the serving is too high. In addition to a quick check, read food labels for the following ingredients:

-Monosodium glutamate (MSG)
-Baking soda
-Baking powder
-Disodium phosphate
-Sodium alginate
-Sodium nitrate or nitrite

Avoid a high sodium intake by cooking with less salt and even more importantly, avoiding frozen and processed foods. Frozen dinners are packed with sodium for flavour and a longer shelf life. It's amazing how much can be in these frozen entrees. I really love the President's Choice Blue Menu vegetable lasagna, until I read that my share of the tray equals over 1000mg of sodium! This is a meal advertised as healthy! It only goes to show, that packaging is deceiving, and we need to be more vigilant with our grocery shopping.

Shop Smart!

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Why You MUST Lift Weights: Myths Exposed!

I'm not completely picking on the anti-cardio crowd, I also want to discuss the myths surrounding strength training. People still picture Arnold Schwarzenegger look-a-likes, pumping iron on Venice beach. Times have changed! Before I even get to the misconceptions, check out my article, the 20 Reasons to Strength Train.

Weight Lifting Misconceptions

Myth 1: I'm going to bulk up.

Woman and yes, even men, worry about putting on too much muscle. Not everybody finds the veiny, over developed look to be physical attractive, and I agree with that outlook whole-heartily!

The truth is, it's incredibly hard to build muscle. Even after three months of seriously hard lifting, you would be lucky to gain 1/2 inch on your bicep. Those bodybuilders you see that look like the Incredible Hulk, are on steroids. Do a quick Google search for drug free body building. There is a huge difference between a natural, and chemically assisted body building physique.

Lifting hard and heavy will develop strength for everyday activities, and tone out your body. I lift pretty heavy, and I'm not about to win any bodybuilding competitions. Do not worry about getting huge!

Myth #2- I don't need to be any stronger.

Weight lifting isn't all about who can lift the most. Strength training improves bone density and strengthens joints and ligaments. This prevents injury and keeps you healthy, and independent well in to old age, by preventing osteoporosis and degenerative bone disease/conditions.

Besides, who doesn't want to be stronger? Isn't it nice to be able to carry shopping home? Is it not great to be able to carry your sleeping child from the car, in to the house? When you hear "improve strength" don't focus on the idea of being able to lift 200lbs over your head. Instead, focus on the functional aspect, and how building muscle improves the quality of your life.

Myth #3- Okay, I'll lift weights but only the light ones.

You cannot improve your strength, and muscle tone by doing 100 reps using a 2lb weight. There is the myth that light weight, with high repetition will give you "tone." This absolutely not true. The only result from this method of training will be a repetitive strain injury! You must lift heavy enough to fatigue your muscles by at least, 12-15 reps. This is the minimum requirement for strength gains AND tone! Anything less, is a waste of time. The rep amount (12-15) is a number that makes strength training easier, oppose to timing your sets. To perform 15 reps, it takes about 1 minute, which is the ideal amount of time for muscle fibers to break down, and fatigue. Muscles need to be worked hard enough to tear microscopic muscle fibers, so they can grow back stronger to handle to weight they are lifting. If you are not fatiguing your muscles, they are not growing back stronger. Therefore, no change has occurred.

A fitness routine is incomplete without strength training 2-4 days a week. Lifting weights is mentally and physically rewarding. You will wonder how you ever went without it.

Lift!

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Why You Should Do Cardiovascular Exercise

A popular fitness misconception, is that you do not need cardiovascular exercise in your fitness routine. This myth comes from the bodybuilding community, where exercise is purely aesthetic. I think it's fair to say, that the average person wants a great body, but also Health Benefits, like better stamina, and a more efficient heart.

Let's Break Down These Myths:

Myth #1: Cardio will make me lose muscle

As the name suggests, cardiovascular exercise is a workout for your heart. What's the point of having a great body, if you can't even make it up the stairs without huffing and puffing? Furthermore, it would take A LOT of cardio to burn first through glucose storage, and then fat, before your body will turn to muscle, as its primary source of fuel.

Don't worry about this! 20-45 minutes of cardio 2-5 times a week will not only make you feel great, it will help burn the layer of fat on top of those hard earned muscles, for a more toned and defined overall appearance.

Myth #2: I can get my cardio from weight training.

This point is debatable but look at it this way, your program needs to be specifically focused. You can't be lifting weights to build muscle and lose weight at the same time. Cardio becomes heart healthy after 20 minutes of sustained exertion. Lifting weights requires breaks in between sets. This is not constant movement. Do you get sweaty during a weight routine? Probably not that much. If you are trying to build muscle, you are lifting heavy and resting for longer periods of time, so there is not much cardio there. If you are trying to lose weight, you could in theory, do circuit training, and it works for some people that only have a few pounds to lose.

While it is true, that having more muscle mass, burns more calories, it's a pretty small amount on a daily basis, considering it would make a nice bonus, on top of a cardio workout! From training my own clients and myself, nothing works better than separate cardio and strength workouts.

Myth #3: Cardio is boring and repetitive.

A lot of people don't add a cardio workout in to their routine, simply because they think it's too boring. The misconception here, is that most consider a cardio workout, to be parked on a stationary machine, in the gym for a half hour. Personally speaking, I love cardio and you'll never find me in a gym! Cardio can be enjoyable, you just have to find the exercise that excites you. There are a ton of activities to choose from: Cycling or running outside, rowing, rollerblading, speed walking, dancing, hula hooping, trampolines, swimming, hiking, calisthenics, etc etc.

Cardiovascular exercise is a necessary component to any fitness program. Whether it's for heart health, weight loss or endurance training it should be worked in the routine by using activities that appeal to, and interest you.

Do Cardio!

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Monday Motivation - Focus and Concentrate!

"Get out of the blocks, run your race, stay relaxed. If you run your race, you'll win. Channel your energy. Focus."

-Carol Lewis

"If you focus on results, you will never change. If you focus on change, you will get results."

-Jack Dixon

"Determine what specific goal you want to achieve. Then dedicate yourself to its attainment with unswerving singleness of purpose, the trenchant zeal of a crusader."

-Paul J. Meyer

"Often he who does too much does too little."

-Italian Proverb

"Do not let what you can't do interfere with what you can do."

-John Wooden

"Keep your mind on the things you want and off the things you don't want."

-Hannah Whitall Smith

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Minted Couscous Salad

Oh.My.God.

I found this recipe off my President's Choice, whole wheat couscous box (on a bit of a couscous kick lately) and I love it to death. It's extremely low fat, super easy, and has an interesting, delicious taste. It can be served as a chilled side salad, or fresh off the stove, as a warm main course.

Minted Couscous Salad

1 1/4 cup Chicken/veggie stock (I used half a vegetable) bouillon cube

1 cup Whole wheat couscous

1 Sweet Red Pepper, chopped

1/2 English cucumber, diced

1/2-1 Can of red kidney beans

1-2 Green onion, thinly sliced

1/2 cup Fat free California dressing

1/4 cup Coarsely chopped fresh mint OR 1/8 cup Finely ground.

Salt and pepper to taste

Directions

1. In a deep saucepan bring soup stock to a boil. Stir in couscous, take off heat and let stand, 5 minutes. Fluff with fork.

2. Stir in everything but dressing and spices.

3. Now add California dressing, mint, salt and pepper. Coat evenly.

4. Finished! Serve garnished with mint sprig, if desired.

Serves 3-6

You have to try this!

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Get Fit In The CITY!

On July 18th from 10am-4pm, Kew Gardens Park in the Beaches will be hosting Get Fit In The City! in support of the Heart and Stroke Foundation, presented by students at George Brown College.

For $15 admission, participate in fitness classes including Zumba, yoga and kung Fu.

Get the chance to speak with fitness instructors, personal trainers, nutritionists, kinesiologists and chiropractors.

Check It Out!

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How to Organize your Workouts

Designing your own program is exciting and motivating! It's important to learn how to organize a program to maximize its effectiveness, while still keeping it customized to your preferences.

When designing your own program, there are many considerations to keep in mind:

1. Time

If you plan to exercise 3-4 times a week, it's important to schedule the longer workouts (cardio + weights) when you have more time and the shorter routines (just weights or cardio) when you have less time. Trying to fit in a long session, causes a rushed workout, with half the effort. Of course, something is better than nothing, but if you plan it right, all of your exercises will be performed with your best effort.

2. Energy

When are you energy levels at their best? It's a good idea to schedule your routines when you have the most energy. This point also goes back to the first about time. If you have the most energy at night, then schedule your weight routines in the evening and your cardio in the morning, when you have less time and energy.

3. Recovery

Your program needs to be spaced out enough, to give the worked muscles 48 hours to recover.

For example:You may want to work your legs and abs the most, at three times a week. In this case you have to have a lower body and ab workout schedule that goes Monday-Thursday-Saturday.

Tuesday you could do Chest, shoulder and triceps,

Wednesday Cardio

Friday back and biceps

Sunday cardio again.

This is a simple example of a program where nothing is overworked and the program is built around your main focus.

4. Program Type

It's crucial to results, to choose a program type that is right for your goals. If you are after weight loss, more cardio days, circuit training and outdoor activities should be added to your routine.

For building muscle: focus on more strength days, more sets, higher weight amounts, and lower reps.

If the goal is to run a marathon or triathlon, focus on endurance training, lower body strengthening and practicing outdoor runs/cycling/swimming.

5. Leave time for warm ups, stretching and rest

Don't forget to allow five minutes for a warm up, 30 seconds-2 minutes rest in between strength exercises and at least five minutes for a cool down and stretch. Be sure to factor these in if you are time conscious. Skipping any component of fitness to fit in the rest of the workout will eventually become counterproductive. You need a healthy, injury free body to get results!

Keep these factors in mind while creating your program and you will be good to go! If you would like any help organizing a program, e mail at kaleenatrainer@gmail.com

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Monday Motivation- Change

"It may be hard for an egg to turn into a bird: it would be a jolly sight harder for it to learn to fly while remaining an egg. We are like eggs at present. And you cannot go on indefinitely being just an ordinary, decent egg. We must be hatched or go bad."

-C. S. Lewis

"Variety is the soul of pleasure."
-Aphra Behn

"I've learned that you'll never be disappointed if you always keep an eye on uncharted territory, where you'll be challenged and growing and having fun."
-Kirstie Alley

"Action and reaction, ebb and flow, trial and error, change - this is the rhythm of living. Out of our over-confidence, fear; out of our fear, clearer vision, fresh hope. And out of hope, progress." -Bruce Barton

"We all have big changes in our lives that are more or less a second chance."

-Harrison Ford

"Everything flows, nothing stays still."
-Heraclitus

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Best Outdoor Workouts in Toronto

Using Toronto to get fit, is an inexpensive and interesting way to get in shape and enjoy the sights and sounds of the city. There are specific spots in Toronto that will give you a challenging, effective workout.

1. Cycling North on Mount Pleasant
Difficulty-Hard

Starting from Bloor Street, bike North on Mt Pleasant Blvd to Eglinton Avenue. The route is mostly uphill with a few steep downhill breaks to catch your breath. Be sure to take your helmet and reflectors (or lights in the evening) because this is a very busy street. If the sidewalk on the east side is free, use it. There is no sidewalk on the west side.

2. Running the Casa Loma Steps
Difficulty- Moderate

The steps up to Casa Loma, located at Dupont and Spadina make for a killer cardio and lower body workout. Take them fast, while skipping steps, if you're a strong runner with excellent low body strength. If you are just starting out, jog a step at a time or walk up, by placing your whole foot on the step, and pushing off each step, with the weight in your heels. This will focus on developing your quadriceps, while lightly strengthening the cardiovascular system, for more intense future workouts.

3. Running or Walking the Boardwalk
Difficulty- Easy to hard

The boardwalk stretches (with a few breaks) from the beaches in Toronto's east end, to nearly Etobicoke in the west end. Using the boardwalk for exercise will give you many options. Try walking, running, cycling or rollerblading. If you're in the beaches, stop to use the monkey bars, (they're thicker than in a kid's playground and therefore, more challenging) balance beams and pull up bars, for your strength training as well.

4. Don Valley Trail
Easy to Difficult

The Don Valley Trail runs along the DVP from Lakeshore and Cherry Street, all the way (to at least) Bayview and Pottery Rd. The trail is really beautiful and aside from all of the wildlife you will see (I saw a swan with her baby, and a groundhog last week!) it's an excellent place to get fit. Cycling and running seem to be the most popular but walking, skateboarding and rollerblading will work too. Just be aware that there are a few wood plank bridges. If you're a mountain biking fan, be sure to check out the off road trail!

5. Toronto, Yours to Discover

It's amazing what you will find in your neighbourhood if you take the time to look and explore. There's a free outdoor pool open during the summer in Monarch Park, between Greenwood and Coxwell north of Gerrard. There are running tracks, tennis courts, ball hockey rinks, skate parks, nature trails, playgrounds etc, all over the city.

Finding activities that interest you, will get you outside doing something new and different. Having an "exercise is fun" mentality will keep your workouts consistent, your mind interested, and results progressing in no time! Take advantage of what this beautiful city has to offer and get fit!

Get Out There Torontonians!

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FREE Downward Dog Class in the Beaches Tomorrow!

Just a heads up.

The Downward Dog Yoga Studio is offering a FREE yoga class in the Beaches, Toronto on Saturday July 11.

The class will start at 6:30pm, and as an added incentive, a children's class will take place along side. So feel free to bring out the kids too!

Even better, the class will be taught by Downward Dog's awesome owners, Ron and Diane.

Here are the details from their site:

"Downward Dog 12th Anniversary! We will be celebrating our 12th anniversary on Saturday, July 11th with a FREE Sunset Yoga class taught by Ron & Diane. The class will be at KEW Gardens in the Beach from 6:30pm to 8:30pm. We will have a drummer for the class and Livia Berius will be there to teach for the kids. Please bring a mat and blanket. Meet us under the pavilion at the end of Lee Avenue, south of Queen Street East. All are welcome! We hope you will come and celebrate with us rain or shine!"

If you have always wanted to try a class, here's the perfect opportunity.

Try It!

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Boyfriend/Girlfriend not in to Exercise like you are?

If you have a partner in your life, you also have a buddy for your workouts! Exercising with your significant other is a great bonding experience. It also makes you a more dynamic and productive pair. If you're the one in the relationship that loves fitness, but your partner does not, you can still workout as a team without pressure or boring the less fitness inclined partner.

Here are Three tips for encouraging your partner to exercise:

1. Don't drag him/her to the gym, find fun activities

The gym is the worst spot to be, if you're not a fan of exercise. Instead of suggesting traditional forms of fitness, suggest activities instead, that promote health and well being. A Saturday morning bike ride, taking martial arts classes together, or even going for a walk are great ways to get someone involved slowly. Without scaring them away with a big, muscle burning lifting session.

2. Compliment, Compliment, Compliment

If you manage to get your partner exercising regularly, help them to enjoy the benefits of their program by pointing out their new muscles, leaner waist line and defined glutes. Making the special person in your life feel good about their body is important regardless of the amount they exercise, but pointing out their progress in a way that makes them feel sexy and accomplished will have them working out more than you, in no time!

3. Don't be pushy, bossy, or a know it all.

If you have been exercising for years, but your partner never has, avoid the urge to run the show. It's acceptable to correct form here and there, or set the pace on a jog but the worst turn off, is having someone that doesn't allow you to experience fitness first hand. If your partner feels like they are slowing you down, or they feel bullied to do things your way, you won't have a workout buddy for long! If anything, ask your partner how your form looks or tell them to suggest a running route they may enjoy. Make your partner feel useful, needed, and equal.

Exercising together is fantastic. It keeps your workouts consistent, and together, any pair exercising will feel better mentally and physically. This will surely improve emotional and physical connections.

Exercise Together!

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Summer Treats that won't Break the Calorie Bank

Summer is the time of year that we look forward to BBQs, picnics and lounging by the pool. It's also a time for cool desserts and sweet treats. If you are trying to lose or maintain your weight, don't worry about missing out on some of the best aspects of summer!

Try these three tips for snacking healthy in the summer:

1. Have your ice cream and eat it too.

Ice cream doesn't have to be a diet disaster. Gelato and sorbet, are low/no fat varieties made from milk instead of full fat cream. Don't want to skip the real ice cream? No problem! Just enjoy in moderation without the toppings. A single scoop in a cup or plain cone (sugar cones have a lot of empty calories)is satisfying and decadent, without being more fat calories than you should consume in a day.

2. Go for sweet, but healthy.

Fruit has a lot of natural sugar but nature's candy also brings anti-oxidants and fibre to the table. Fruit and frozen yogurt, or a low fat shortcake or tart, still gives you the filling, sweet dessert, without the extra exercise the following day.

3. Moderation is Key.

If you find yourself at a party, and you're being served cheesecake, nachos, pudding etc, I recommend not depriving yourself of the foods you love. Fitness and exercise isn't about giving up the food you enjoy, it's about controlling the amount you consume. So take a little of your favourites, and don't fret about your nutritional habits, when you're out having fun. If you've been working your butt off in the gym, you deserve it!

Have a Healthy, delicious summer!

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Monday Motivation - Hard Work

"I do not know anyone who has gotten to the top without hard work. That is the recipe. It will not always get you to the top, but it will get you pretty near."

-Margaret Thatcher

"I'm a great believer in luck and I find the harder I work, the more I have of it."

-Thomas Jefferson

"Hard work is the key to success, so work diligently on any project you undertake. If you truly want to be successful, be prepared to give up your leisure time and work past 5 PM and on weekends. Also, have faith in yourself. If you come up with a new idea that you believe in, don't allow other people to discourage you from pursuing it."

-Charles Lazarus

"We are what we repeatedly do. Excellence, then, is not an act, but a habit."

-Aristotle

"Striving for success without hard work is like trying to harvest where you haven't planted."

-David Bly

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Turn Those Flabs in to Abs. How to REALLY Work your Abs

Abdominal workouts can be made quick and effective by following these three guidelines:

1. Keep your Abs Tight Throughout the Repetitions.

A common mistake is not flexing your abs while preforming crunches. This is called "activating" the muscle group you are working with, and should be applied to any weight workout. By flexing your abs, you are using them to move your body, instead of overcompensating with the upper body, or hips. If you can do more than 20 crunches, you are not properly activating your abs, or the exercise is too easy.

2. Work your Abs Every Other Day or LESS

Think of the abs as you would any other muscle group. Just because the abdominals are smaller, doesn't mean they don't need adequate time to recover. Muscle strengthening involves a process of breaking down muscle fibers, and having them rebuild stronger and bigger. Without 48 hours rest, the muscle is being overworked and the routines become counterproductive. A five minute abdominal routine, every other day, is more than sufficient for a six pack program.

3. Use Stability Balls and Weights.

Going back to treating your abs like any other muscle group, when training you probably use body weight in combination with resistance. Do the same thing for your abs. Some routines should incorporate weights. A good example of this, is holding a 5-10lb weight on your chest.

Stability ball crunches are shown to be 20% more effective, if used properly. To perform a perfect stability ball crunch, position your body on the ball so the top of your head is pointed toward the floor. This means, the base of your low back is supported securely on ball, and your shoulders, and head are off the other side. You will notice, the crunch will not allow a great range of motion. This is because your upper body is acting as resistance. This crunch is extremely challenging, will work the entire midsection, and have you feeling the routine the next day.

Also remember to cut back on high carb meals, saturated fats and drink plenty of water for a flat stomach and a defined six pack.

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Red Beans and Couscous

This recipe from Bigoven.com can be served as a main, or side. It's a perfect summer meal with its vibrant colours, and zesty flavour. This is an easy recipe. The whole process takes 20 minutes. Perfect for a busy evening!

Red Beans and Couscous

Ingredients

-1.5 cups of water or broth. (I use water with a tablespoon of vegetable broth but the original recipe suggests chicken broth)

-1/2 can diced tomatoes

-1/4 ts crushed red pepper

-1/4 ts basil

-1/4 ts oregano

-1 cup whole wheat couscous

-1/2 can of red beans (kidney beans)

-1 tbsp olive oil

-chopped green pepper

-1/8 cup parsley

-1 clove of garlic, minced

-1/2 cup chopped onion and celery (original recipe calls for 1 green onion and one celery rib. I buy a container of the two pre cut and mixed.)

Directions

1. Mix the first five ingredients together. Bring to a boil on medium- high heat.

2. Mix in couscous. Let stand 10 minutes. Fluff with fork.

3. Stir in remaining ingredients. Can be served hot or slightly chilled.

Serves 2-4

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