About 6 months ago I decided that it was time to change my lifestyle by exercising and losing weight so I joined the gym.
My first personal trainer was Justyna and she was amazing!! She pushed me to work harder than I ever had before. I really enjoyed our training sessions and felt as though each week I was constantly progressing and pushing myself farther. We worked together for about 9 weeks and during that time I felt myself growing stronger as I lost almost 15 lbs!!
 
Although I’m not training with Justyna anymore, I often go back to our old routines when I feel that I need some variety and I always feel great afterwards.  I’ve continued to work out regularly and I’ve lost a total of 33lbs. I’m now within 5lbs of my goal weight!! 
 
Thanks Justyna!!!
 
Annette Starr

 Kathleen & Richard Wylie

During this renewal time of year I’d like to share with you some tips for achieving your New Year’s resolution goals.

1) Write them down – set challenging but realistic goals

This is the key to sticking with your New Year’s resolution as most people fall off the wagon because they don’t make, write and stick to SMART goals (specific, measurable, achievable, realistic, have a time frame; i.e loosing 10lbs by May, which would equal to 2lbs/wk is a better goal than I want to loose my belly fat and look good in my bikini or that suit).

2) Plan out your strategy on how you’re going to achieve them.

Start slowly. Set short-term goals to stay motivated and boost your confidence. If you’re not sure HOW to get started on your exercise plan, consult with a certified fitness professional. They can help to teach you how to get started and what to do to meet your goals. They will also help you stay motivated and minimize the risk of injury.

3) Choose activities that you like and that you believe will help you achieve your exercise goals.

Simply joining the gym will not guarantee your results unless there’s some action behind the motivation.

4) Challenge yourself

Pick a new activity to try out every month. It could be a class, outdoor activity, exercise. The choice doesn’t matter, so long as you challenge yourself and move outside your comfort levels. This will keep you interested, test your limitations and counteract the body’s ability to adapt to exercise

5) Make appointments with yourself

Treat your exercise times as you would any other important meeting. Put your scheduled exercise time into your day timer. If someone wants to meet with you, these time slots are unavailable. I recommend working out the first thing in the morning so there’s less excuses to distract you from achieving your goals.

6) Reward Yourself

Establish a reward system for yourself to recognize the achievement of each stage of your goal. This could be weekly, monthly, or after you’ve reached your specified goal. For example allowing a cheat day after you’ve been eating healthy the whole week; buying a night out at a show or a new top after 20 workouts.

7) Rest Up

Make sure you get 7-9 hours of deep sleep each night. Studies have shown that people who don’t get enough sleep have a tendency to overeat and are more susceptible to weight gain. Also, be sure to give your muscles a break by taking at least one or two days off from exercising each week.

Use those muscles

Don’t just do cardio. Strength training is an integral component to any exercise plan. It will build your muscle and increase your bone density. Not to mention, for every pound of muscle gained, you speed up your metabolism and burn more calories. I recommend strength training to 2-3 times per week.

In this article I am going to share with you one of my 10 minutes workout which I use for my female clients. This goal of this workout is to lose excess fat, improve your cardiovascular system, strengthen your ligaments and joints.

Now it looks like I am promising too much, but don’t worry, I always keep my promises. BTW don’t worry about the effectiveness of working out in 10 minutes. The intensity of the workout will keep that in check.

In this workout, I use kettlebell for 10 minutes with my favorite exercise “kettlebell swing.”

The best part of kettlebell swing is that it’s a full body workout. You don’t have to worry about doing multiple exercises for all your body parts. It works on your legs, hamstring, thighs, butts, arms, lower back, shoulders. Like I said, full body.

What size of kettlebell you should chose in this routine?

You should chose a size which you are comfortable for at least 10 reps with one arm. Because this is going to be very high intensity. We’ll keep the numbers of reps per set short (up to 5 rep per arm).

The goal : Do as many swings possible in next 10 minutes. Maximum number of reps per arms – 5. Minimum number of reps – 1.

You can take as many breaks as necessary. This way, you’ll be working out with a weight, reps and speed that your body is comfortable with and then stretch the limits of your body.

You should count and track the numbers you should in 10 minutes. And always try to improve your score whenever you do this workout.

Now if you are wondering, this system is based on Escalating density method by Charles Staley. In this system, you work on increasing density as you progress in the program. If you think 10 minutes will be easy. you are in going to be for a really big surprise.

Can you imagine the effects of this kind of workout? 10 minutes workout 4-5 days per week will give you the body you desire. Imagine what you’ll do with all the time (and health) you now have. For more 10 minutes workout at my website/blog http://www.10minutesonly.com.

Back pain can develop at any point of the spine and is often caused by stresses on the muscles and ligaments that support it.  The most common site affected is the lower back because it bears the most weight and physical stress. The back pain is characterized by a range of symptoms including pain, muscle tension or stiffness, weakness in the legs or feet, and a possible tingling or burning sensation, often travelling down the legs (sciatica).

Some interesting facts:

• One-half of all working Americans admit to having back pain symptoms each year.

• Back pain is one of the most common reasons for missed work.  In fact, back pain is the second most common reason for visits to the doctor’s office, outnumbered only by upper-respiratory infections.

• Most cases of back pain are mechanical or non-organic—meaning they are not caused by serious conditions, such as inflammatory arthritis, infection, fracture or cancer.

• Americans spend at least $50 billion each year on back pain—and that’s just for the more easily identified costs.

• Experts estimate that as many as 80% of the population will experience a back problem at some time in our lives   (as referenced in amerchiro)

 Risk factors for developing low back pain

There are numerous reasons for developing low back pain, including but not limited to:

• weak abdominal muscles (especially the deep transverse abdominus)

• poor back extensor muscle endurance

• decreased flexibility and/or strength of muscles and ligaments surrounding the hip joint

• being overweight   

• lack of physical exercise

• nutritional deficiencies – examples may include omega 3, vitamin D, calcium, water… click here for other options

• psychological stress

It is important to note that chronic low back pain is not always attributable to one single factor and should be carefully evaluated by a qualified health professional for correct diagnosis and to rule out any dangerous complications (i.e internal organ, neural and/or metabolic pathology).

Core Exercises =  Low Back and Abdominal Exercises

Rehabilitation programs to treat low back pain include exercises for the abdominal, lower back and leg muscles. These include stretching, strengthening, and aerobic type exercise to increase movement and encourage the body to heal. The abdominal muscles and back muscles (also called core muscles) are key components to back fitness as they provide the strength to keep our body upright and for movement. When these muscles are in poor condition there’s additional stress placed on the spine and low back injury or back pain is more likely.

 Stretching Exercises

Key muscles to target are:

• Hamstrings- aid in good posture while standing/ sitting, as well support the function of hip flexors and gluteals Minimize stress on the low back if not tight and in good shape.

• Piriformis – the dancers “hip turn out” muscle; may cause sciatic like pain if tight

• Psoas Muscles- hip flexors; greatly limit low back mobility if tight

• Gluteal Muscles - support hip joint and back stability, i.e as in walking; linked to low back pain if weak/tight 

Stretching should be done after the muscles have been warmed up through aerobic or strength type exercise.

It should be done daily (4-7x wk) to ensure flexibility. Avoid fast, bouncy or jerky movements as to allow the muscles to lengthen and relax.  Remember to breathe in a natural rhythm, no breath holding. Hold each stretch for a minimum of 10 breaths.  See our stretching tips for beneficial low back stretches.

Strengthening Core Exercises

Developing strong core muscles in the abdomen, lower back and gluteus is crucial to decreasing the stress placed upon the low back.

   “Bushmen’s glutes” vs. “Westerner’s”

Notice the sway back posture prevalent in approx. 40% western males.

_______________________________________________________________________________                               These exercises are great to get you started. Contact us for more advanced version of these old-time favourites. Please consult with your physician if experiencing numbness, tingling, excruciating pain and/or other symptoms in the low back that may be aggravated by starting out a new exercise program. Some of these exercises are best learned from a qualified fitness professional as many of us don’t really know how to engage our deep abdominal and back muscles.Our body is simply sluggish at getting these muscles to fire….. “On your marks get set GOooooo…“ 

—start with a 5-10 min warm up on a bike/cross-trainer/ walking                                                                            

1. PelvicTilt  - 5-8s X 8-10 reps                                                                                                                                                                   Advanced:  perform the pelvic tilt + with legs up in the air; knees slightly bent; toes towards you. Don’t   allow your low back to arch; press it into the floor by drawing belly button in; use your breath.  5-8s hold X 6 reps
2. Plank – hold position for approx. 30 seconds – up to 1 min 
3. Superman Exercise – 10-15 reps
4. Single hip ups – 10-15 reps/leg      
5. Elbow to knee crunch– 10-15 reps /side             

— repeat this circuit 2-3 times —- stretch for 5-10 min at the end —                                      

Notes:     

• Listen to your body and stop if experiencing bad pain
• Start off with 1-2 sets if new to these exercises
• Check your form and never hold your breath
• Engage your deep abdominal muscles by pulling your belly to your spine on the inhale and keeping your back flat. This will prevent your back from arching and causing unnecessary strain/injury
• NEVER ARCH your back……keep it in neutral….refer to pelvic tilt exercise
• Keep hydrated and have fun =)  

_____________________________________________________________________________                                                                                                                                                                        Aerobic Exercises 
As the old saying goes…” if you don’t use it, you’ll lose it.” Engaging in a cardio exercise program specific to your health and low back fitness will aid in rehabilitation and maintain everyday functionality. While some back pain patients can engage in running and other types of moderate to high impact cardio exercise, for many with more serious back discomfort it is more comfortable to engage in low impact cardio conditioning that is easier on the joints and the muscles of low back. Some examples include:

2. The Canadian Physical Activity, Fitness & Lifestyle Approach (CPAFLA): CSEP- Health & Fitness Program’s health-Related Appraisal and Counselling Strategy (3rd edition)

3.  American Chiropractic Association http://www.amerchiro.org

4. Leinonen at al, 2000. Arch Phys Med Rehab, 81, pp 32-37

• In the 80′s I was an aerobic enthusiastic.  
• In the 90′s I was a step enthusiastic.  
• Turn of the century I thought I needed a change and some new motivation so I sought personal training.  

Justyna was able to work with me and customize a program due to physical limitations relating to spinal surgery.  She is able to make me push myself and I am now doing exercises I would never thought previously I was capable of completing and seeing great results.  All without injury but sometimes with a little discomfort so it is wonderful that I can then book a shiatsu massage treatment with Justyna for a little relief.

Maureen MacMillan
Vice President, Property Accounting
 

I recently came back from an internet marketing conference in Florida. The information learned was great, the meals I could not complain about, but the long days sitting in less than ergonomical chairs was one kick in the ass. I had to put an end to this lack of movement scenario as my body was screaming HELP I need to stretch, I need to get some of this energy out of my system, I need to tone down these belly rolls….. my mind was stating the opposite “sit back and relax, let the good times with food and drinks roll…. I’ll get into my exercise routine upon return”.

 When away from home on business or pleasure, sticking to your workout program can be a major problem. Especially when your whole day is filled with meetings and networking events. Most exercise equipment is far from portable. Even small hand held weights can overburden an already bursting suitcase.                                                                                                                                           

At a decent hotel you can probably use the facilities, but most of us would rather not spend half the morning waiting for a turn on the treadmill. But with a few simple adjustments, you can turn any vacation day into a productive workout day. (To obtain a great home or health club workout, click here)                                                                          

The goal is to create a maintenance program that will challenge your cardiovascular system as well as your muscle endurance. If the hotel facilities are not busy in the mornings you can get your cardio in the pool, or on bikes or treadmills.Otherwise these workouts can be done with little or no equipment at all.   

                                                                                                                                         
Lack of equipment is no excuse for not exercising.      
Energy IN = Energy OUT, meaning that if you consume more or burn less calories  or energy than your body needs to function it will be stored as FAT.    

I don’t think that sleeping, talking, sitting and some walking around the hotel will be enough of an activity to burn all of the fuel consumed while travelling for business trips ….think of the gourmet meals, greasy egg and bacon breakfasts, danishes, muffins, and the ohhh so good wine/beer/and other cocktails.

Let’s look at a Sample Dinner menu’s calorie count:

• 6 oz of red wine = 128 calories 
• Oven baked chicken parmesan pasta = 960 calories and 33g fat
• Garden salad with Italian dressing = 185 cal  (25 cal w/ no dressing) and 14g fat
• Cheesecake (original) = 290 cal and 22 g fat

 GRAND TOTAL:  /w dessert 1563 cal;  no dessert = 1273

TIME NEEDED TO EXERCISE 1563 calories of energy (based on a 5″9, 175 lbs, 35 yr old male): 

•  Jogging 6.5mph                           99 min
• Walking upstairs                          142 min
• Free Weights (vigorous)              190 min
• Cycling, stationary 8.0 mph          228 min 
• Walking 4 mph                             228 min
• Golf Game                                  253 min 

NOW DON’T TURN into a lazy slug……get up and MOVE. You might also want to re-consider your eating habits when travelling.  Click here to sign-up for a Free Nutrition Travelling Report.

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If all you have is your BODY and its PARTS:           

A circuit which is a series of exercises to be repeated with no rest is the best option for you. You can split it into upper body and  lower body circuits with an added abdominal training, or you can combine both to get a full body workout.

Upper Body Circuit
1) Push-ups (regular or modified) – 10
2) Crunches- 12-15
3) Wide push -ups (regular or modified) -10
4) Reverse crunches -12-15
5) Tricep push ups (regular or modified) -10
6)  Abdominal Bicycles -12-15/side  

You can perform one set of this circuit in as little 3-5 minutes, depending on how fit you are. If you repeat this workout 3 times you’re averaging 15-20 minutes max.  As I said no excuses to roll out of your bed and train to get your stamina going. On other days you can workout your legs and abdominals, or combine Leg and Upper body circuits for a Total body workout.

You can add 15- 20 jumping jacks after each set of push-ups  and/or squats to get the added cardio benefit, or add 20 minutes of interval cardio on your favourite cardio machine.

Lower Body Circuit                                                                                                                                                                                    1) Squats - 10 (holding each for 5s at the bottom)
2) Crunches- 12-15
3) Lunges-10/leg
4) Side bridge/plank (dynamic) or bicycle crunches -12-15/side
5) Single Heel raises-10/leg  http://www.workoutz.com/exercise/supine_bridge_one_leg                                                                                                                      6) Reverse crunches- 12-15  

STRETCH – 5 minutes after completion of 3 sets.

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As you see there’s no excuse for fitting a little bit of exercise into any day of the week, whether you’re travelling, having a long day at work or staying at home with the kids, YOU can and WILL achieve the 10-20 minute POWER Break.

With minimal equipment and time sacrifice we can all fit exercise to stay healthy and energetic for many years to come. Hope that this gives you idea of how easy it is to start with little to none equipment. Have you booked yourself a POWER BREAK appt………what are you waiting for…….do it now…….mark it in this week. EVEN ONCE will count as  “…anything is better than nothing”… results, progress is measured by action, not by word of mouth.        

 See our article archive collection for more easy and fun fitness and health tidbits of information. Contact us  for a customized workout plan, or to take advantage of our limited 30 min FREE one-on-one fitness consultation to determine the correct strategy to meet your fitness goals. Limited to first 50 callers.

G’Luck on your way to your POWER BREAK.  Have you put it into your calendar yet? Do it now.

Menopause is a natural process that results in  termination of women’s menstruals cycle and reproductive years. It most often occurs btw 42 – 52 years of age.  It happens because the ovaries diminish producing the female sex hormones estrogen and progesterone, while the adrenals start making estrogen and androgen to replace it.

A woman has reached menopause when she had not had a period for one year.

Many woman experience imbalances in their mood, sleep, body temperature and body fluids, as well as physical tension levels.  Standard medical prescription has focused on supplementing estrogen from animal sources, or using estrogen therapy to help with diminished calcium absorption. These practices have proven to enhance risks of gallbladder disease and cancers of breast, uterus, and liver.( as cited in Pitchford, 2oo2)

Below are some ideas of safer remedies, which support the natural production of hormones by the adrenals.

Menopausal Dietary Tips

• hot flashes
• headaches
• insomnia
• night sweats

 Lifestyle Suggestions: sufficient exercise, good diet, relaxation.  Dietary Tips:   In Chinese medicine symptoms of menopause imply deficiency of yin fluids, especially the ones that calm and relax the liver. (Pitchford,2002). Foods that build yin(the body, its tissues and fluids): 

• wheat germ and its oil
• mung bean sprouts, string bean, kidney bean
• seaweed, spirulina
• millet, black bean tofu
• barley, black sesame seed
• whole wheat

  Eat more:                    

• Tryptophan-rich foods such as turkey, bananas, figs, whole grain crackers, figs, and dates.  
• Foods rich in phyto-estrogens and progesterones: soy flours and beans, red clover sprouts, and yams.
• Foods with high indoles: for example, brussel sprouts, broccoli, cauliflower and cabbage.

   

   

Recommended nutrients:  

• Vitamins E, B-complex, C, and A
• Calcium mineral

  If symptoms persist despite having adequate Vitamin E source from food, then large doses of Vitamin E are suggested to eliminate hot flashes  (300 I.U. 3x/day at meal times.(Pitchford,2002)   According to Canadian health network the maximum recommended daily amount of  Vitamin E is 1500 IU.                                                                                                                                                     Other helpful remedies:

• Royal Jelly (food from the queen bee; builds yin and energy, strengthens reproductive system). Normal dosage is 100-400mg daily.
• Aloe-Vera Gel – cooling and soothing; not to be taken if feeling cold or have loose stools. Dosage: 2 tsp. of gel stirred into  1 cup of water, 2-3x/daily.

 Restrictions:

• Alcohol, tobacco, coffee, chocolate
• Cold-temperature foods, refined sugar
• Hydrogenated fats such as shortening and most margarines
• Over-consumption of fruit or raw food
• Excessive and of poor quality meat

[2] Copyright 2001, The Pulse of Oriental Medicine

We all might want a magic bullet, or a dietary pill that will melt the fat and show off some rock solid abs.

The truth ! There’s none… only hard work through full body cardiovascular and strength training circuits + dietary changes will give you the results that you want. Click here on summary of studies for proof on maximizing your fat loss potential with weight training and diet and endurance and weight training.

Why is that you may ask?

Contrary to what most advertiser gadgets tell you, there’s no such thing as spot reduction. Fat is lost throughout the body in a pattern dependent upon genetics, sex (hormones), and age. Overall body fat must be reduced to lose fat in any particular area. Although fat is lost or gained throughout the body, it seems to follow a gender specific pattern:

Men- tend to store fat on the waist and abdomen, giving obese men an apple-like shape to their bodies. Fat that surrounds the abdominal organs (visceral fat) is far more dangerous in terms of increasing the risk of obesity related disease than fat distributed on the lower body.

Women- tend to store fat on the lower body on their hips, thighs and buttocks, giving obese women a pear-like shape to their bodies. Women also tend to store fat closer to the surface of their skin (subcutaneous fat) than men do, increasing their tendency to form cellulite.

These areas tend to be the first areas to get fat and the last areas to get lean. Meaning that you can’t give up on your exercise after a month of training and say “this is not working for me.”  The body needs a continuous cognitive and motor stimulus to alter its habits of storing fat. YES, THAT MEANS ……that YOU HAVE to get MOVING and know WHY you are doing it and what are the steps you need to take in order to get there. Contact us for a complimentary 30 min “Steps to reach your health and fitness POTENTIAL ” coaching session.

HERE are my top 3 favourite AB exercises:

1. Weighted V-ups

2. Side planks

3. Side Leg Raise  +  Full Vertical Crunch

Click on the individual links for written instructions and video demos on how to perform the exercise.

Remember that any of these can be modified to suit your personal beginner, intermediate, and/or advanced fitness level.

Make sure to consult with a qualified medical and/or fitness professional before starting out a new exercise regime.