Fizzique Personal Training

My New Obsession....

noreply@blogger.com (TrainFizzique) — Tue, 25 Sep 2012 15:01:00 +0000

I'm sure many of you have seen the new youtube sensation PSY. I have to admit, at first I was like, who the heck is this werido, but after listening to the song a few times, it grows on you. So much that I'm going to use it in my spin class today (I'll let you know how the participants react). And doesn't the video just make you want to get up and learn his galloping dance moves? No? Am I the only one? Eep! Watch the video and tell me after if this makes you want to learn the gallop. I know you're all going to secretly try it when no ones watching....or are they watching......

"Food" For Thought

noreply@blogger.com (TrainFizzique) — Thu, 20 Sep 2012 14:35:00 +0000

If these guys still existed we wouldn't have a need for cardio equipment. And it would be like having a free personal trainer....not allowing you to stop when you want, and always screaming in your ear for motivation. Thank goodness these big dudes with little arms are extinct otherwise our business would be.

Move Over Lululemon, There's 2 New Brands Shining in the Fitness World

noreply@blogger.com (TrainFizzique) — Thu, 23 Aug 2012 22:09:00 +0000

I was just at the CanFitPro conference over the weekend and attended the trade show which is open to the public on the Saturday (if you have never attended you should definitely consider going). There were a lot of great booths this year but the 2 that stuck out for me were of course clothing based (ok, I have a slight obsession with clothes). 2 brands that I have never even heard of were Lolë (which stands for Live Out Loud Everyday) and Titika. Bright colours and great quality is what puts these 2 brands in the same category as Lululemon. Here are some of my favourite pieces. Do you agree?

Titika

Lolë

Stroller Bootcamp

noreply@blogger.com (TrainFizzique) — Fri, 03 Aug 2012 15:29:00 +0000

I'm back and with a new addition. A handsome baby boy!! Inspiration for this class came from him....and my other mommy friends. It's tough getting out with a little one, especially when it's for yourself. My *NEW* stroller bootcamp class will make taking care of your body SOOO much easier. Come join us in Stouffville for a 45 minute workout and a social gathering with moms in the area. Details are below and location is at the large park located just west of 10th line on Hoover Park. Exact location is Sunnyridge Avenue and Raxlin Dr. Can't wait to see you there....and your little one too. Oh, and if you have other little ones, feel free to bring them along for the workout free of charge. No equipment needed, just a blanket or towel to execute floor exercises. Don't want to lug around a stroller? Carry your little one in a carrier instead.

Tune Me Up Thurdays

noreply@blogger.com (TrainFizzique) — Thu, 31 Mar 2011 18:39:00 +0000

Songs for stretching. Sometimes it's difficult to find songs that would work for your stretch routines (whether on your own or in a group fitness class) but these songs will make putting your routine together a breeze.

Workout Wednesdays

noreply@blogger.com (TrainFizzique) — Wed, 30 Mar 2011 13:42:00 +0000

Yesterday I asked the question, which piece of equipment are you least familiar with, on our Facebook Page. The verdict......ViPR. This piece of equipment has been around for a bit but is really starting to make it's way into fitness centres, in particular, to be utilized in group fitness classes. It's already popular overseas and is just starting to get introduced into North America. Equinox in the U.S. has started adding ViPR classes to their class schedules and it's really taking off. Although there isn't anywhere in Canada to get certified just yet, I'm sure it won't be too much longer until we see this piece of equipment utlized in all commerical fitness centres. If you visit their site you will notice that they are trying to make fitness centres in North America aware of their product. Here's an article that's on their site speaking about getting a demo at your club.

ViPR on the road in the United States

Starting this month (February), PTontheNet will promte a year-long series of ViPR demonstrations at locations all across North America.
These demonstrations will give personal trainers, fitness managers, and club owners the opportunity to interact with ViPR as well as learning the science and behind it.

More dates will be announced as they are finalised so keep checking this site and our Facebook or Twitter for updates.

If you would like ViPR to make a stop at your facility, let us know and if there is enough demand we will make it happen. Email us at vipr@ptonthenet.com for more information.

Just Another Manic Monday

noreply@blogger.com (TrainFizzique) — Mon, 28 Mar 2011 14:54:00 +0000

Shut Up and Smile
Freaking out about a speech? Smile, look at the audience, and keep quiet for 2 seconds, says T.J. Walker, president of Media Training Worldwide. It'll slow you down and create the impression that you're relaxed and in control. The audience will then feel more comfortable, leading you to actually be relaxed and in control. Now start talking.

Run Fast
Bike hard. Punch the heavy bag. A University of Missouri at Columbia study found that 33 minutes of high-intensity exercise helps lower stress levels more than working out at a moderate pace. What's more, the benefits last as long as 90 minutes afterwards.

Meditate
Researchers at West Virgina University found that 35 participants who underwent "mindfulness meditation" saw a 44 percent reduction in psychological distress over 3 months. Just sit quietly for 10 minutes a day and focus on your breathing.

Workout Wednesday's

noreply@blogger.com (TrainFizzique) — Wed, 23 Mar 2011 17:00:00 +0000

Circuit training is one the greatest ways to get in shape. It not only combines all elements of a training program in 1 hour, but for the average person, who has a million and one things to do in a day, it is time efficient. One of the many benefits trainers use a circuit program for is weight loss. This style of training which includes weight training and cardio has been proven to shed the pounds because it maintains an elevated heart rate, gives you a full body workout and recommended cardio in a shorter amount of time, and constantly keeps you moving so you don't have time to rest and chat in between your sets. Here is a sample program that I would prescribe to an intermediate client.

Make sure to complete a proper warm-up for approximately 5-7 minutes.

Exercise	Reps/Sets	Weight:

Stability Ball Push-ups	15/2
Scissor kick	20 each side/2
Walking Lunges	2 lengths of room/2
Shoulder Press standing on Bosu	15/2
Skipping	2:00 min/2
Single Leg Step-Up on bench	15 each leg/2
Stability Ball Tucks	20/2
Side Plank	45 sec each side/2
v-sit twist with weight	20 each side/2
Body weight row (on equalizers)	15/2
Moving V Sit	20 each side/2

Cooldown for approximately 5 minutes and stretch all muscles.

Tasty Tuesdays

noreply@blogger.com (TrainFizzique) — Tue, 22 Mar 2011 14:59:00 +0000

Mixed Bean and Spinach Salad with Fresh Herb Dressing

Makes 6 servings
Beans are a great idea for a supper side dish or for a quick lunch. This salad can be kept in the fridge for up to two days.

Ingredients

■1 can 19oz (540 mL) mixed beans, drained and rinsed
■1 cup (250 mL) grape tomatoes
■1 cup (250 mL) red pepper, diced
■1 cup (250 mL) baby spinach, washed and dried, chopped chiffonade*
■1/2 cup (125 mL) red onion, finely sliced
■1/2 cup (125 mL) light feta cheese, crumbled

Dressing

■1 tsp (5mL) fresh herb mix or make your own Fresh herb shaker
■1 tbsp (15 mL) olive oil
■2 tbsp (25 mL) balsamic vinegar
■pepper

Directions

1.Combine beans, tomatoes, red pepper, spinach, onion and feta cheese in a large bowl.
2.Combine dressing ingredients in a separate bowl. Toss into salad. Serve.
*Chiffonade is a cooking technique in which herbs or leafy green vegetables (such as spinach and basil) are cut into long, thin strips. This is generally accomplished by stacking leaves, rolling them tightly, then cutting across the rolled leaves with a sharp knife, producing fine ribbons. The term comes from the French language. It means "made of rags" referring to the fabric-like strips that result in this technique.

Nutritional information per serving

(3/4 cup / 175 mL)
■Calories: 142
■Protein: 8 g
■Fat: 5 g
■Saturated fat: 2 g
■Dietary cholesterol: 4 mg
■Carbohydrate: 19 g
■Dietary fibre: 5 g
■Sodium: 333 mg
■Potassium: 381 mg

Just Another Manic Monday

noreply@blogger.com (TrainFizzique) — Mon, 21 Mar 2011 15:02:00 +0000

3 Tips ton Conquer Stress

Get Out of Debt Denial Maxed out Mastercard? Do the no-duh obvious: Meet with a financial planner. According to a Virgina Tech study, those who received credit counseling saw their overall stress level move from "severe" or "overwhelming" to "moderate" or "low" 1 year later.

Rest Between Workouts Overtraining can actuall ycause stress. According to a report in the Journal of Strength and Conditioning Research, excessive trainign elevates cytokine levels in the blood, which tells the brain to raise cortisol elvels, which tells you to freak out!

Make a Schedule If the boss dumps a big project on you, try not to say, " I can't do this. I'm gonna get fired." (Try particularly not to say this in front of your boss.) Instead, present him with a schedule outlining when things can be done. What was overwhelming is now under control and open to negotiation.

Just Another Manic Monday

noreply@blogger.com (TrainFizzique) — Mon, 07 Mar 2011 17:40:00 +0000

Hit the Sauna After Your Workout

In an Oklahoma State University study, those who combined sauna use with group counseling had greater stress relief, feelings of relaxation, and sense of accomplishment compared with those who only had their heads shrunk.

Unwind Online

Instead of checking your portfolio at work, go to stressremedy.com. Shut your door, turn up your speakers, and lcick on "Relax Now" for a 6 minute, audio guided relaxation exercise based on deep breathing and meditation.

Fitness Fashion Fridays

noreply@blogger.com (TrainFizzique) — Fri, 04 Mar 2011 15:46:00 +0000

Featuring Bluefish, one of the many lines One Hot Tamale Active and Fitness Wear carries.

Bluefish T Back Blouse ($57)

Bluefish Sparkle Capri ($90)

Tune Me Up Thurdays

noreply@blogger.com (TrainFizzique) — Thu, 03 Mar 2011 15:43:00 +0000

Girl Power Songs

Workout Wednesdays

noreply@blogger.com (TrainFizzique) — Wed, 02 Mar 2011 14:16:00 +0000

Create a Defined Frame for your Wedding Dress

As women, we want to look our best on our wedding day. All eyes are on you and your photos are going to last your forever. You don’t want the little bulge of back fat hanging over your dress in your photos right? Follow these easy exercises that can be performed in the comfort of your own home 6 months before your big day to achieve a defined upper body. Your guests and soon to be spouse will all be wondering how you got so buff!

Push-up
I know, the dreaded push-up. But it is honestly the most wonderful exercise for you to achieve strength and definition. You are working your chest, triceps, core and legs all in one exercise. It doesn’t get any better than that! Executing exercises that involve your entire body will eliminate the amount of time you are spending on your workouts; you won’t need to sit there and perform 1 exercise per muscle group.
Execution:

Start with your hands slightly wider than shoulder width apart
Keep your knees and feet together (if performing from your knees); keep your feet hip width apart (if performing from your toes)
Inhale as you lower the chest towards the ground (ensure your forehead is not the first thing to go down; you want to ensure you are keeping your airway open, so find a focal point in front of you)
Ensure your elbows are going back as opposed to out. If they are going out, you are placing a lot of strain on your wrist joints which, over time can cause strain and injury.
As you push back up, exhale and ensure your belly button is pulled in to prevent the back from swaying.

Wide Row
This exercise will give you that great defined back. Similar to Hilary Swank in Million Dollar Baby, however you would need to incorporate a few more exercises to get her exact back. You are working upper back and biceps with this exercise.
Execution:

Stand with your feet hip width apart
Bend forward from the hips so your upper body is at a 45 degree angle. Ensure you are also slightly bending the knees as you want to keep the joints soft. Never lock out any joints as this creates bone on bone and can wear down the cartilage over time.
Begin with your arms down towards the ground.
Exhale and bring shoulder blades towards the midline of your back and pull up until your elbows are in line with your shoulders. (Should stop at a 45 degree angle)
Inhale on the down phase

Static Lateral Raise
This is not your typical lateral raise exercise in the sense that you are not starting with the weights by your sides. This exercise will really help define your shoulders and arms giving you that toned look.
Execution:

Begin with your feet hip width apart, knees slightly bend and core muscles turned on (pull your belly button in towards your spine and keep your ribs over your hips through the entire execution).
Bring your arms up in line with your shoulders. Arms should be straight out with a slight bend in the elbows.
Lower one at a time working the deltoids unilaterally. Ensure you are coming all the way down to the side of your thigh and then bringing your arm right back up in line with the shoulder before beginning with the other side.
Inhale when the arm comes down; exhale when the arm goes up.
Ensure you are not placing your back in any harm by keeping your core muscles engaged throughout the entire exercise.

Things to keep in mind for all exercises

Execute 15 repetitions, 2 times.
Keep all movements slow and controlled.

Tasty Tuesdays

noreply@blogger.com (TrainFizzique) — Tue, 01 Mar 2011 16:35:00 +0000

Your breakfast to dinner weight-loss menu
If you've been skipping meals in an effort to drop pounds, it's time for a new game plan. This breakfast to dinner menu will help you lose weight, without leaving you hungry

Try a new approach to weight loss

It's hard to lose weight when miserly meals and unsatisfying snacks leave you hungry all the time. But with this daily menu plan, you can eat one serving of everything you see here—plus snacks, sides and beverages—without packing on pounds. If you follow the plan, featuring these recipes from the Comfort Food Diet Cookbook: Family Classics Collection, you'll notice a healthy, gradual weight loss, without a constantly growling stomach.

Breakfast

• 1/2 of Very Veggie Omelette (197 calories)
• 1 slice whole wheat toast with 1 tsp reduced-fat margarine spread (80 calories)
• 1/3 cup red grapes (43 calories)
• 1 cup hot tea

Total calories: 320
Get the recipe: Very Veggie Omelette

Lunch

• Chicken Caesar Salad (236 calories)
• 1/2 cup baby carrots (25 calories)
• 1 medium banana (100 calories)
• 1 cup fat-free milk (86 calories)

Total calories: 447
Get the recipe: Chicken Caesar Salad

Dinner

• Pork Roast with Gravy (241 calories)
• 1/2 small baked russet potato with 1 tsp. reduced-fat margarine spread (69 calories)
• 1 green salad with 1 Tbsp. reduced-fat dressing ("free food")
• 1 Chewy Oatmeal Raisin Cookie (144 calories)
• 1 cup fat-free milk (86 calories)

Total calories: 540
Get the recipe: Pork Roast with Gravy
Get the recipe: Chewy Oatmeal Raisin Cookies

Snacks

If your stomach starts to rumble, reach for one of these healthy snack options. You can work all three snacks into your day with this menu plan, and still end up with a daily total of approximately 1,400 calories.
• 1 small orange (45 calories)
• 1 cup air-popped popcorn (31 calories)
• 1 cup prepared sugar-free flavoured gelatin (8 calories)

Total calories: 84

Spotlight Mondays

noreply@blogger.com (TrainFizzique) — Mon, 28 Feb 2011 20:30:00 +0000

Do you find that you get bored with your fitness music; whether working out or teaching a class? I do. Especially if you have to teach a few classes in 1 day. I wanted to start creating my own mixes but didn't feel I had the time to count the beats to each song and then make sure it fits together with another song. Then I cam across GymDJ.com. I always look forward to seeing what new songs GymDJ has posted on his site which makes it easy for me to categorize the songs I need in order to teach my classes. If you are in the same boat as me, then you will fall in love with this site too! Expect approximately 3 songs per week, and the best thing; you can sign up for the newsletter in case you missed one of his posts. Read on to learn more about GymDJ.com and what we can expect from him in the future.

1. Why did you create GymDJ.com?GymDJ.com was created because I always workout with music and I like creating workout mixes. When I had the idea to put this website together I search the internet because I knew I wasn’t the first person with this idea. The problem I found was people would want you to buy an entire album that had a techno beat thrown over the original. I wanted to create a website where users can download a variety music, from a variety of credible websites and create a workout mix based on the science of what BPMs work best with exercises.

2. What role do you play in the fitness industry (outside of posting your song choices)?
My role in the fitness industry is a guy that likes to workout. I started really working out my sophomore year of college. I put on the standard freshman 15 and wanted it gone. So I hit the gym with my headphones, started eating better and tried to keep it up since college.

3. What is your favorite genre of music to workout to?
I really like pop, techno and remixes while working out, no matter what I’m doing. I tried listening to metal while lifting (I heard it was great for lifting), and I like metal, but I find that pop is what keeps me going.

4. What is one piece of advice you can give to fitness instructors when trying to find music to complement their class workout programs?
The advice I would give fitness instructors trying to find music for a class is to try and time the workout with the music. For instance, say you are in the middle of your class and you want to cool the class down a bit by walking in place before you jump back into the moves with hi intensity. I would try and time that with a breakdown in the music, right before the bass kicks back in.

5. You’re showing that you don’t have to purchase pre-made CDs that cost a fortune. What are the steps someone would have to take in order to create their own mixes?
Some steps I take to create a workout mix are to:

a. Know what you are going to do at the gym. Will you be lifting weights, just doing cardio, or a full routine?

b. If you are doing cardio I would start off with a lower BPM, in the 100s, and then gradually increase the BPMs with your workout. Many times on the treadmill I will start by walking for 5 minutes before I start to run. For those 5 minutes I will have a song to get me pumped up then after that it’s songs to keep me pumped up.

If I go to the gym only to lift I will create a list that has higher BPMs, in the 130 – 170 range, and rock that the entire time.

c. Try to create a mix that is equal to or longer than your workout plan.

6. 6. Will you be creating mixes with original artists for sale in the future? Will other fitness professionals be able to contact you in order to create their own personal mixes?
Original mixes are on the way with many of the songs posted on GymDJ (and a few songs not posted that I’ve saving for these mixes). I recently purchased some DJ gear that allows me to record my sets. The past couple of weeks I’ve been recording, trying new combinations and effects, and will publish that mix on GymDJ.com soon. If a fitness pro is interested in a mix from GymDJ I’d be more than happy to create a mix for them based on their routine. In the future I would like to partner up with an aerobics/fitness instructor and spin and record live while they conducted the class.

If you have any questions for GymDJ, please send them to us and we will gladly pass them along.

Fitness Fashion Fridays

noreply@blogger.com (TrainFizzique) — Fri, 25 Feb 2011 16:07:00 +0000

We're featuring TNA today because we love this brand so much. TNA is an all CANADIAN brand sold at Aritzia. The comfort, the colours, it doesn't get better than this! Great pieces for transitioning from your run outside to grocery shopping.

Del Ray Tank ($28)

Comes in bright yellow and neon purple!

Rainbow Rays Leggings ($25)

Baja Cape ($75)

Tune Me Up Thursday's

noreply@blogger.com (TrainFizzique) — Fri, 25 Feb 2011 00:40:00 +0000

Listen to these original mashups by Justin K. Justin mainly spins in Guelph, Ontario at Opus Lounge but has DJ'd for various clubs around the GTA. At the young age of 20 Justin K has already worked with MSTRKRFT, Karl Wolf, 4 Korners, Sean Kingston, Jean Elan, DJ Wristpect, Conor Cutz, DJ Pauly D and many more. Working with the largest club in Guelph ON, The Palace, has added to his climbing credibility. Justin has created a name and a sound that will create a night to remember. Party anthem mash-ups, house electro and new/old school hip-hop is brought to a live show that is in no position to disappoint. You will remember the name, Justin K.

Join his Facebook page and visit his website to book Justin at your next event.

Workout Wednesdays

noreply@blogger.com (TrainFizzique) — Wed, 23 Feb 2011 22:12:00 +0000

Week 8 of our training program:

Bring a watch or stop watch to every run to ensure proper timing of intervals.

Beginner Runner:
Warm-up for 5 minutes: brisk walk-jogging pace/jog

Jog 12 minute, walk 1 minute
Continue this interval time for 45 minutes.
Cooldown for 5 minutes: jogging-brisk walking pace

Intermediate Runner:
Warm-up for 5 minutes: brisk walking pace/jog
Jog 12 minute, jog 2 minute hill
continue this interval time for 45 minutes.
Cooldown for 5 minutes: jogging-brisk walking pace

Advanced Runner:
Warm-up for 5 minutes: brisk walking pace/jog
Jog/run 12 minutes(hill))[increase hill gradually as time elapses; decrease hill gradually as time elapses], run 3 minute(hill) continue this interval time for 60 minutes.
Cooldown for 5 minutes: jogging-brisk walking pace

See you at the finish line!

Have a Fit Day,
Alexis Gradini-FLMP, CSEP-CPT OFC, CPR, First-Aid
Fizzique|President
www.fizzique.ca
fizzique@bell.net
Twitter: @TrainFizzique

Tasty Tuesdays

noreply@blogger.com (TrainFizzique) — Tue, 22 Feb 2011 19:18:00 +0000

Chimichurri is one of most delicious and versatile sauces around. It's traditionally served with grilled steak, and is an essential part of the Argentinian parilla, but it goes great with chicken and fish too. Chimichurri works well as a marinade, and is also delicious on vegetables. This is known as Aregentina's "ketchup". No wonder they are in great shape....try substituting this instead of ketchup and you'll be looking latino in no time.

Ingredients:
•2 cups fresh parsley and/or cilantro, firmly packed
•1/4 cup fresh oregano leaves (optional)
•3-6 cloves of garlic
•1/2 cup olive oil
•2 tablespoons red wine vinegar
•1 tablespoon lemon juice
•Salt and red pepper flakes to taste

Preparation:
1.Pulse the garlic and onion in the food processor until finely chopped.
2.Add the parsley and/or cilantro, and oregano if using, and pulse briefly, until finely chopped.
3.Transfer the mixture to a separate bowl. Add the olive oil, lime juice, and vinegar, and stir. (Adding the liquids outside of the blender gives the chimichurri the correct texture. You don't want the herbs to be completely puréed, just finely chopped).
4.Season with salt and red pepper flakes to taste.
5.Store in the refrigerator until ready to serve.

Fitness Fashion Fridays

noreply@blogger.com (TrainFizzique) — Fri, 18 Feb 2011 16:35:00 +0000

Featuring the beautiful pieces from Adidas by Stella McCartney! IN LOVE!!!!

Rain Cape ($300)

Tennis Performance Tank ($75)

Seamless Image Tights ($80)

Alkmene Runner Shoes ($180)

Tune Me Up Thurdays

noreply@blogger.com (TrainFizzique) — Thu, 17 Feb 2011 18:18:00 +0000

Great songs to lift weights to!

Workout Wednesdays

noreply@blogger.com (TrainFizzique) — Wed, 16 Feb 2011 14:20:00 +0000

Week 7 of our training program:

Bring a watch or stop watch to every run to ensure proper timing of intervals.

Beginner Runner:
Warm-up for 5 minutes: brisk walk-jogging pace/jog

Jog 10 minute, walk 1 minute
Continue this interval time for 45 minutes.
Cooldown for 5 minutes: jogging-brisk walking pace

Intermediate Runner:
Warm-up for 5 minutes: brisk walking pace/jog
Jog 10 minute, jog 2 minute hill
continue this interval time for 45 minutes.
Cooldown for 5 minutes: jogging-brisk walking pace

Advanced Runner:
Warm-up for 5 minutes: brisk walking pace/jog
Jog/run 10 minutes(hill))[increase hill gradually as time elapses; decrease hill gradually as time elapses], run 2 minute(hillcontinue this interval time for 60 minutes.
Cooldown for 5 minutes: jogging-brisk walking pace

See you at the finish line!

Have a Fit Day,
Alexis Gradini-FLMP, CSEP-CPT OFC, CPR, First-Aid
Fizzique|President
www.fizzique.ca
fizzique@bell.net
Twitter: @TrainFizzique

Tasty Tuesdays

noreply@blogger.com (TrainFizzique) — Wed, 16 Feb 2011 01:34:00 +0000

Here is a recipe that was posted on our blog yesterday by our amazing ND, Lisa Weeks. I figured you may not have had the chance to check it out yesterday, so thought I would repost for today. This soup is great for people with an allergy to Gluten.

Organic Chicken Soup

1 cup of organic chicken

2 quarts water or broth

4 cloves sliced garlic

2 cups each of sliced carrots, celery, onions, peas

½ cup cooked brown rice

½ cup chopped parsley

herbs and seasonings to taste

Simmer chicken in water or stock for 40 mins. Add vegetables and rice and simmer for 20 mins. Serve broth and vegetables with chicken meat and top with fresh parsley. Add herbs according to taste. Serves 10.

Spotlight Mondays

noreply@blogger.com (TrainFizzique) — Mon, 14 Feb 2011 13:27:00 +0000

Are you into holistic approaches? Our Naturopath Doctor, Lisa Weeks is one of the smartest ladies we know. She has a solution for everything and her patients adore her! When we asked her to be featured on our blog, she went and gave us more information then we asked for. Lisa always goes above and beyond to ensure you are fully educated and provides you with different options for your condition. We know you will love her just as much as we do after reading the amazing information she provided.

1. What is the best part of your job?
I love empowering patients to make healthy lifestyle changes by giving them the tools they need to lead a healthier, happier, and more well-balanced life.

2. How could someone prevent getting colds or the flu and what should they do if they start to feel sick:

Wash your hands, avoid touching your mouth/eyes/nose, blow your nose daily, and stay hydrated, to prevent the spread and adherence of germs in your body.
Avoid processed foods, sugary foods, fried foods and caffeine. These deplete immune system function. Incorporate more whole grains, fruits, vegetables, lean meats and fish into your diet.
Limit dairy and wheat, as they can contribute to mucous production in the body and impair immune functioning.
Decrease arginine-containing foods for a few days if you are starting to feel sick, as this amino acid promotes viral growth. Avoid corn, nuts, seeds, and chocolate during this time.
Increase your consumption of garlic, onions, gingerroot, and mushrooms. These all help to boost the immune system. Drink a tea made with fresh gingerroot, lemon, and honey daily, increasing to up to 3 cups a day when you are starting to feel sick. See below for recipe.
Increase your consumption of Vitamin A, Vitamin C, and Zinc-rich foods.

Beta-carotene-rich foods include: carrots, spinach, turnip, kale, sweet potato, cayenne pepper, cantaloupe, winter squash, apricots, broccoli, collard greens, and asparagus.

Vitamin C-rich foods include: blueberries, strawberries, raspberries, oranges, papaya, broccoli, brussel sprouts, kiwi, cauliflower, kale, parsley, lemons, limes, spinach, snow peas, and rose hip tea.

Foods rich in zinc include: cremini mushrooms, spinach, sea vegetables, chickpeas, oysters, crab, lobster, clams, salmon, turkey, and lamb.

Get 8 hours of sleep a night, aiming to get to bed before 11pm. Follow a regular sleep schedule.
Get a minimum of 20 minutes of exercise a day. This can include a brisk walk. Try to take the stairs as much as possible. Exercise and movement gets the lymphatic system flowing, which is important for immune protection.
Get outside for at least 15 minutes everyday. Fresh air and sunlight can do wonders for your mood and stress levels.
Have alternating warm and cool showers. End your shower with a cool water spray for 15-30 seconds. Work up to 1 minute of cold. This not only energizes you, but gets your circulation and white blood cells (that fight of viruses and bacteria) moving.

GINGER, HONEY, and LEMON Tea

1 inch cube of fresh gingerroot

1/3 fresh lemon, sliced

Boiling water

Honey, to taste (optional)

Peel and slice the gingerroot. Place in a mug. Pour boiling water over the ginger slices and squeeze the juice of the lemon into the mug. Add the lemon slices to the mug. Allow it to steep for 3-5 minutes. Add honey to taste.

ENJOY!

OR (the best way to prepare)

Add slices of ginger to a pot, measure out 2-3 mugs of water and put in the pot with the ginger, bring to a boil, cover and simmer for 10 minutes. Add honey and juice to the mug, pour in the hot ginger tea, and enjoy! You can drink it with the gingerroot and lemon slices still in the mug.

Aim to drink 2 cups a day.

Warming socks treatment

This is a great way to get the lymphatic system flowing while you sleep. It helps to move the white blood cells around the body to prevent infection and fight off any germs. Do this once a night, before bed, for 2-3 nights in a row when you are starting to feel sick. You will awake with warm, toasty feet, and will feel a lot better!

Alternately, do this once a night, or as often as possible, as a preventative during the cold and flu season.

Supplies:

1 pair of very thin cotton socks, liner socks or polypropylene socks

1 pair of thick wool socks or thick polypropylene socks

Directions:

Thoroughly soak the pair of thin socks under ice-cold running water. Then wring the socks out thoroughly so they do not drip.
Before beginning treatment, make sure you are warm. If necessary, take a hot bath for 5-10 minutes. This is very important for the effectiveness of the treatment.
Dry off feet with a dry towel.
Place ice-cold wet socks on feet. Then cover with thick wool socks. Put on warm pyjamas. Go directly to bed. Avoid walking too much with the wet socks on your feet. Avoid getting chilled.
Wear the socks overnight. You will find that the wet cotton socks will be dry in the morning.

3. What are some services that you offer that many people wouldn't know an ND is registered to do?

Naturopathic Doctors are licensed and trained in six different modalities:

1. Asian Medicine and Acupuncture

2. Botanical Medicine

3. Nutrition

4. Lifestyle Counselling

5. Homeopathic Medicine

6. Physical Medicine, including Hydrotherapy, which uses water to heal.

4. Where is your office located and do you work for yourself out of your house?

I work as a Naturopathic Doctor at:

Cornell Chiropractic Centre
2-2699 Bur Oak Ave.

Markham ON L6B 1K8

905-472-1225
lisaweeks.nd@gmail.com
www.markham-chiropractor.ca

5. More and more people are being diagnosed with intolerance to Gluten. What's a go to recipe that you always share with your patients?
A delicious gluten-free recipe that I like to share with patients is:

Organic Chicken Soup
1 cup of organic chicken
2 quarts water or broth
4 cloves sliced garlic
2 cups each of sliced carrots, celery, onions, peas
½ cup cooked brown rice
½ cup chopped parsley
herbs and seasonings to taste

Simmer chicken in water or stock for 40 mins. Add vegetables and rice and
simmer for 20 mins. Serve broth and vegetables with chicken meat and top
with fresh parsley. Add herbs according to taste. Serves 10.

Another recipe I like to share:

Recipe for Breakfast "Oatmeal"
1. Prepare a large batch of quinoa or brown rice (see below) to keep
in the refrigerator.
2. Put ½ cup cooked grain in a bowl.
3. Add 1 scoop of Iso Whey protein powder, rice protein powder, or
hemp protein powder.
4. Add almond milk, rice milk, or soy milk until the protein powder dissolves.
5. May serve hot or cold. Eat and enjoy!
Options: add any of the following, mixing different ingredients for variety:
. Add 1 or 2 servings of the following fruit: diced apple; ½ cup
berries; ½ a banana
. Spice it up, if you like: add cinnamon, nutmeg, or ginger.
. Add 7-14 almonds or walnuts; add 1-2tbsps of sesame seeds or ground
flaxseeds,

Did you know: Many people have coverage for Naturopathic Medicine through their employee health insurance plan.

If you have any questions for Lisa, please send them to us and we will gladly pass them along.