Well, the good news is that there are tons of options! These are some of the best and hottest workouts for you.

The Primal Movement workout

Forget the time consuming small group strength exercises like tricep pressdown and single bicep curls (unless you have a lot of time to workout that is).  For the average time pressed gym goer, you need to get the most bang for your buck.  Primal movement include movements that the body has always had to do to survive, think:  large muscle pushing exercises, pulling exercises, squats, lunges, lifts (think deadlifts), and twisting movements.  Although the aforementioned triceps and bicep moves fit into these general categories, you need to focus on exercises that use the most muscle per lift.  Squatting, rowing, deadlifting and lunging all fit the bill.  The key is to have impeccable form while performing these lifts in order to decrease change of injury and maximize the muscle involvement and therefore the results. Your best bet is to meet with a Personal Trainer to ensure you are doing the right exercises, at the right time, in the right way.

TRX Suspension Training

You might have seen these strappy pieces of equipment hanging from sturdy frames in your club already.  TRX has been listed as one of the top exercise trends of 2011 by the American College of Sports Medicine (ACSM), although fitness professionals know that the TRX is far from a trend, it is an exceptional way of working out.  Using your own body for stability, you can perform thousands of different movement variations for an amazing, function, calorie torching full body workout.  GoodLife is revolutionizing the use of the TRX by combining it with another trend listed by the ACSM, small group training.  Check out the TRX Team Training options at your closest GoodLife.

Interval style workouts

These workouts can be done individually or in a group setting and offer the benefit of a huge calorie burn, both during and after the workout as your body recovers.  The exercises that can be used in this style of training are of a vast variety, but a common theme is that they utilize the full body (think burpees or squat jumps).  You will perform short bursts of high intensity work and then get a recovery to bring your heart rate back down. This style is shown to dramatically improve cardiovascular strength and well as burn an extraordinary amount of calories in less time than doing your standard “steady state” cardio training (eg. 45 minutes continuous on the elliptical).

These are just a few examples of workouts that might peak your interest.  As long as it is safe, there is no bad option for exercise.  Experiment and try new things in order to determine what you like best.  If maximal results are what you are looking for, be sure to consult with a fitness Professional to improve your changes of attaining your goals.  And don’t forget: HAVE FUN!

There are some general tips for running that seem to apply to everyone, whether you are currently a couch potato, a 5k run/walker, or a marathoner in training:

1. You need to carve out time in your schedule for running and commit to it! For general health improvement and racing goals a minimum of 3, and as many as 5 sessions per week of varying distances and speeds will be necessary (more on that later).
2. You need to believe that you are in indeed worth taking a break from everything else in your life for these 3-5 runs per week!
3. Get some tips on your form.  The better your form, the more efficient you will be as a runner and the less likely you are to get injured while training.  Think about maintaining great posture while running – head up, shoulders back but relaxed, arms swinging naturally front and back (not side to side!), long and tall torso, hips pointed straight ahead and level and your feet quick and light.
4. Remember the 10% rule: Never increase your mileage more than 10% each week to reduce the risk of injury and to build up appropriately.
5. Find things that motivate you.  For many this is a running partner-someone that will hold them accountable to runs and to be a companion. For others it is a great playlist on their iPod.  Discover what drives you and integrate it!
6. Seriously consider signing up for a ‘race’.  The majority of people find the approaching race date to be an incredible motivator that will help you stick with your training program.  The race day itself is filled with energy and people and crossing that finish line is a high that everyone can and should experience!

5km

A 5km race is often the first distance choice of new runners. While training for this race, aim to run 3 times a week.  As a new runner you are encouraged to practice run-walking.  Your first week out, aim to jog for 2 minutes and then walk for 4. Every week drop the walk time by one minute and add it to the run time.  You will be amazed at how fast you will be running the whole 5 kilometer distance!  Give yourself 8 weeks of training minimum before you conquer your first 5 km race.

10km, Half-Marathons (21km) and Marathon (42km)

For each of these distances, you will ideally need to plan at least 12-16 weeks of training time before race day.  You can expect to complete one long run per week (the distance will build as your training progresses and distance will vary based on your race distance), a tempo run which is usually a medium distance run done at a pace similar to your goal race pace and an interval workout of shorter distances done at a faster pace.

For more specific training plans, you can check out the website of the race you are running as most offer training plans.  You can also search online to find reputable sites dedicated to runners.� www.runnersworld.com is one such site.  Probably your best option is to hire a Personal Trainer to help map out your runs and also to ensure you are integrating strength training and overall conditioning to keep you performing at your best, staying healthy and achieving all your health goals. GOOD LUCK!

A qualified and professional Personal Trainer has many roles to play. They are a teacher, a coach, an advisor, a supervisor and a supporter, all at the same time.  To focus on just one of these features as a trainer suggests that they are not getting their client maximum and sustainable results.

Teacher

As a teacher, a trainer has to have the experience and skill to assess and properly design programs for their client.  They also have to have the ability to instruct their clients and help them learn how to perform each exercise and workout with perfect execution to avoid injury and maximize results.

Depending on one’s learning curve, it can take numerous sessions to learn a program correctly.  Considering that the weights, exercises and other variables of the program need to be adjusted based on performance along the way and completely changed every 6 to 8 weeks, multiple session are needed just for the instructing part alone.

But this is just one component of what a Personal Trainer does.  If a client is not motivated to train or does not believe in their ability to achieve their fitness goals, then even the best programming in the world will not lead this client to success.

Coach

In their role as a coach, a trainer has to understand what stage of readiness their client is at.  If they are new to exercise or coming back after a long time off then the habit of exercise is far from being formed. It is recommended to stay with a professional for a period of time for the purpose of accountability and habit formation.

As a coach a Personal Trainer should also work on the confidence of the client and help them with the mental ups and downs of embarking upon the lifestyle changes associated with trying to reach fitness objectives.

Advisor

As an advisor, a Personal Trainer is going to interpret information a client gives them about their life in and outside the gym. Suggestions on lifestyle, workouts outside the gym, nutrition, sleep and stress habits should be integrated into every great client-trainer relationship.

A committed client who trains with their trainer 3 hours every week will still spend 165 hours per week away from their trainer.  A great Personal Trainer will have a positive impact on those 165 hours and the more often they see their client, the more positive their advising and motivation ability will become.

Supervisor

In the role as a supervisor, a Personal Trainer will continue to oversee the physical aspect of the client workouts. They will check on their form at all times, ensure they are doing everything correctly to stay healthy, safe and attain their goals.

They will continue to monitor factors outside the gym that will make a huge impact on the client’s success. Most importantly, they will keep their clients focused on the desired outcomes and whey they are working so hard to achieve them.  What was the ultimate goal? What was the emotional reason why they wanted to achieve it?  How will doing x have y impact on their life?

It is easy to lose site of the vision and stop working hard when obstacles inevitably arise. A trainer will keep their client focused on the big picture.

Supporter

Finally, a Personal Trainer will be your biggest supporter.  They will reward your small achievements and celebrate the big ones. They will cheer you on and keep you motivated.

When you factor in all of these roles it is easy to see why you should have contact with your trainer frequently.  In a consultation a Personal Trainer should lay out how often they need to see you depending on the phase of training you are in. This often ranges from 2 to 4 times per week.

In terms of how long you should work with your trainer, I would recommend at least until your fitness objectives are attained, including not just physical outcomes, but also lifestyle ones as well. Typically, when making such changes it takes a minimum of 6 months up to over a year to make the changes and feel confident in your ability to sustain them on your own.

Hiring a Personal Trainer is an investment into your health, wellbeing and your future. If you are interested in working with a Personal Trainer, sign up for a complimentary consultation.

A frequent question I get asked is: what should I eat before and after a workout?

The ultimate goal of pre- and post-exercise nutrition is to prevent blood sugar from crashing during exercise (this would mean a huge drop in energy) and to properly refuel the muscles after exercise to assist in fitness gains.

The following recommendations are general ones.� Athletes training for specific sports might need more detailed planning as might individuals with a substantial amount of weight to gain or to lose.

We should all aim to eat vegetables with every meal that we have. This is true of pre- and post-training nutrition, even if we eat as many as 6 meals a day. The more fresh produce, the better!

Fruit can also be healthy for us but needs to be consumed with a little bit more caution. Higher sugar fruits are best consumed immediately following exercise. Lower sugar fruits can be consumed at other times of the day.  Those who are blessed with a very lean physique can eat more fruit at other times of day, but those who struggle with weight should consume them mainly in the hours following exercise so the body uses the natural sugars to feed fatigued muscles.

This is true of most carbohydrate sources as well (examples: bread, cereal, pasta, rice, potatoes). They are best tolerated and used by the body if they are consumed in the 3 hours window after training.

Before exercise

Within 2 hours of exercise a small meal (assuming 5 to 6 small meals are being eaten everyday) should be consumed to ensure adequate energy for the workout. This meal should contain some proteins, carbohydrates and fats.  You should be able to easily digest the food — it should not feel like it’s weighing you down.

Very high fiber and fatty foods should be avoided at this time, as should very simple sugars (think processed food) as they will pass through the system too quickly and lead to a crash.

During exercise

If the workout if strenuous and over one hour in length, a workout drink can be consumed during the session. This drink should contain a mix of both protein and carbohydrates.

After exercise

The objective at this stage is to replenish glycogen stores in the muscle as soon as possible after exercising.  This can be accomplished by ingesting pre-blended workout recovery drinks, but real food can also to the job.  Within 1 hour (the sooner the better) of the end of training, a small meal consisting of some quality protein and some faster absorbing carbs will be best tolerated.

A good example: 2 slices whole wheat bread with 1 tsp. honey, chicken breast, veggies and maybe some melon for dessert.

Please note that the goal is not to add extra food to your daily regime, but to re-organize your meal timing to best allow your body to recover and use food fuel.

As a newcomer, you need to progress slow enough to allow your body to adapt to these new demands. As you progress, doing exercise with correct form will allow you to get the results you want. Let’s examine the very popular FITT formula explanation as a guide for answering some of these questions.

F – Frequency

Research is now indicating that training 5 times per week is truly the best way to improve fitness gains and 3 times per week is sufficient for maintenance.

If you are a beginner, 3 training sessions per week might be sufficient to start on your journey towards your goals. But if you are more experienced and looking to attain specific fitness goals then you will need to aim for the 5 session per week range.

I – Intensity

Intensity is a variable that will change dramatically based on your fitness level.

As a beginner, cardiovascular training starting at about 55-65% of your maximum heart rate is appropriate. As you gain experience and fitness, you will be able to work at levels as high at 85% of max heart rate and more. As you near your max heart rate, you will most likely do so during interval training — periods of fluctuating intensity within one workout.

As for strength training, once your body has mastered movement patterns you will most likely complete each exercise with a rep range of 9 to 12 in order to add some muscle to your frame and increase your metabolism. After a phase of this (hypertrophy) you may vary you rep range from very high (20+ reps) to very low (4-8) depending on the phase you are in and what your Personal Trainer recommends.

T – Time

The American Heart Association has set the standard of a minimum of 150 minutes of cardiovascular exercise per week at a moderate level, or 75 minute of vigorous work (you will be unable to get out more than a sentence at a time at this intensity).

The American College of Sports Medicine (ACSM) recommends a range of 150-250 minutes of exercise per week at a moderate to vigorous intensity to maintain health and prevent further weight gain. Their studies show that total exercise time of 225 to 400 minutes is preferred is you are looking to lose weight and/or fat. This equates to anywhere from 45 -75 minutes of exercise per session depending on your level. If you are brand new to exercise, you might need to start with 15 minutes of work and progress from there.

T – Type

Again, there is tremendous variety when it comes to type of exercise. What a beginner will feel comfortable with versus an experienced exerciser will dictate what activities make up each exercise session. Newcomers will likely feel more comfortable walking, using the elliptical, strength machines, and being directed towards GoodLife orientation Group EXercise classes (Newbody, BODYPUMP, BODYFLOW). As one gains confidence, they will want to experiment with running, more advanced bootcamp exercises, spinning, free weights, and the wider variety of Group EXercise classes available.

The traditional view of this goal is to take the number on the scale, subtract 20, and voila! I want to challenge this traditional view of weight loss by reviewing some benefits of talking about our ‘weight’ loss goals in respect to fat lost, not just that number on the scale.

Losing muscle: the wrong approach

If one day you decide that you really want to lost weight fast, it is (assuming willpower is in check) fairly easy to do so.  You can simply reduce your calories so dramatically that weight will come off quickly. For a time, anyhow.

However, the downsides of doing this far outweigh the benefits.  In taking the above approach, whether it be by drastically reducing calories, doing excessive amounts of cardio, or a combination of the two, you are setting yourself up for future failure.

Without adequate protein and calorie intake your body will lose precious muscle mass. The result will be slower metabolism and a harder time keeping the weight off in the future.  In addition, too few calories implies too few nutrients.  With inadequate amounts of essential vitamins and minerals entering your body you are putting yourself at risk for metabolism slowdown and a compromised immune system.

Women, in particular, tend to take the above approach. They target a specific weight that they have in mind  and are afraid of ‘bulking up’ if they do weights.  The unfortunate result: compromised health, a slower metabolism and — even if the pounds on the scale are lost — you might end up with a skinny fat body. A skinny fat body fits into a certain size but is soft and lacking any strength or tone.

Losing fat: the right approach

Eating a balanced diet, one that is packed with fruits, vegetables and adequate calories and protein is a key step to getting a lean, toned body.  Doing proper strength training is the other fundamental part of the equation for a healthy, fit body.  Adding muscle to your frame might make the number on the scale go down slower, but ultimately, muscle takes up much less room than fat, burns as many as 100 extra calories per pound per day, helps makes everyday life easier, increases bone density and looks fabulous!

The reality is: after you hit your 30th birthday the human body loses up to 10% of its muscle mass per decade if activities to reverse the damage are not done.  This percentage of muscle mass loss increases to 15% per decade in your 60s and 70s.  Planned exercise, including cardiovascular efforts for your heart, flexibility and strength are vital to a healthy body, and — yes — one that looks good too!

If your intention is to lose body fat your best bet is to have your body fat measured. This can be done using a variety of methods at nearly every fitness center.  Once you embark upon your health and physical fitness plan you should aim to have your body fat re-measured every 6-8 weeks to gauge your progress.

You should aim to lose between 1-2% body fat per month if you have a substantial amount to lose. This rate of progress will slow down as you get closer to your ultimate goal. The chart below might help you set an ultimate body fat objective for yourself.

Despite additional obstacles and extra guidelines to abide by, exercise, in some form, is good for everyone –  even those struggling with their overall health, a disease, or even wheel chair bound.

The following provides a snapshot (the tip of the iceberg of information) of how certain conditions can be managed, improved and taken into consideration so that everyone feels empowered to include exercise in their life.

Multiple Sclerosis (MS)

MS is a progressive disorder that results in deterioration of the myelin sheath around spinal nerves. The disease affects each person differently, with some progressing rapidly to a wheel chair bound state and others with occasional flare ups.

When beginning a fitness program with MS, it is very important to be cleared by your doctor and to work with a professional, at least in the early stages. Exercise with MS can help the joints and muscles remain young and flexible, it can reduce the spasticity and stiffness of muscles, and improve cardiovascular endurance and energy. In addition, moving the body daily and appreciating what it is capable of doing can be very rewarding and mentally encouraging for MS patients.

The most popular forms of exercise for those living with MS are aquatic-based activities, light weights, stretching and cardio based on the capabilities of the individual. Those who are permanently in a wheel chair and have little use of their upper body have had success keeping their lungs clear by doing conscious breathing exercises.

Common symptoms of MS including absent sweat response, impaired balance, a tendency to overheat, early fatigue and tremors/in coordination all need to be factored into successful programming.

Arthritis

Arthritis comes in more than 100 forms, the most common being osteoarthritis, fibromyalgia and rheumatoid arthritis. The most common symptoms are joint pain, inability to move the joints normally and swelling.

Many believe that exercise and arthritis do not go hand in hand, but that perception is false. There are many benefits to regular exercise for those with arthritis, including:

• reduced joint pain and stiffness
• reduced inflammation
• stronger muscles around the joint to provide additional support
• improved overall health
• increased energy
• better sleep

Tai chi and yoga are very popular for those with arthritis as the movements are flowing and help ease the stiffness of the affected joints. Anxiety and stress exacerbate the symptoms of arthritis, so any relaxation exercise will be highly beneficial.

Aquatic exercise is also very popular with this group, even for those in a flare-up as water creates exercise intensity, but not impact or soreness. In addition to stretching exercise, strength and cardio based activities (physical activity that uses the large muscles of the body in rhythmic, continuous motions) should be included in a balanced exercise plan. The nature of these types of exercise will be largely determined by the fitness level of the individual and severity of the arthritis.

Type 2 Diabetes

For those with Type 2 Diabetes, a healthy lifestyle is key as even modest lifestyle changes (eating less fat and sugar, exercising two and a half hours per week and losing a moderate amount of weight) is known to cut the incidence of the disease by more than half among those at risk.

In a diabetic person the body loses its ability to regulate sugar levels in the blood, a condition that often leads to kidney failure, blindness, heart disease, stroke and major circulatory problems. Type 2 Diabetes accounts for 90-95% of all cases of Diabetes and is the type that can be managed effectively in many cases just by altering lifestyle factors.

Those with diabetes who choose to become physically active need to be able to listen to their body and be able to tell when their sugar levels are fluctuating too much. Some will have a constant measure of their blood sugar available and some will not. Staying properly hydrated is also critical for this group.

Those with lifestyle-related Type 2 diabetes should consult a nutrition expert, someone to guide their exercise as well as seek lifestyle guidance (stress management, sleep habits, etc). A Personal Trainer might be critical for these individuals if they lack exercise knowledge or find themselves low in motivation or personal accountability. Knowing that positive lifestyle changes can essentially reverse this disease in many cases, it is imperative that suffers seek help as soon as possible.

Heart Disease

Physical activity is necessary for everyone, especially those dealing with heart disease (assuming the permission from the treating doctor). In fact, physical inactivity is a major risk factor for developing coronary artery disease.

Coronary disease is characterized by deposits of fatty substances, cholesterol, calcium and other substances in the lining of arteries that supply blood to the heart muscle.

The benefits of exercise for this population include:

• controlled blood lipid abnormalities
• reduced risk of developing diabetes as well
• weight loss
• improved cardiac capacity
• reduced stress
• a decreased chance of a second heart attack if one has already occurred.

Exercise that brings the heart rate to an acceptable level (between 50-85% of max based on age and certain criteria) should be done for at least 30 minutes nearly every day of the week. Resistance training will also increase metabolism and will make the body stronger overall. Flexibility and relaxation exercise will help make the body more limber and will reduce stress, which is often a factor in high blood pressure and possible heart disease.

In all of the above cases it is wise to invest in some time with a professional Personal Trainer who can tailor an exercise program to your needs and physical capabilities. You can expect your overall health and vitality to improve quickly and dramatically with regular exercise and positive lifestyle changes. It is also reasonable to expect that regular, structured exercise will reduce symptoms of your disease, and in some cases, such as Type 2 Diabetes and early heart disease warnings, all but eliminate them.

If you are interested in working with a Personal Trainer, sign up for a free consultation.

Perhaps many years ago when Personal Training was making its debut in the world this was true, but not anymore.  Personal Training is seeing continued annual growth and shows no signs of slowing down.  Anyone can benefit regardless of the goal – fat loss, muscle gain, increased energy, sport specific training, improve flexibility or to reduce health risks.

Myth #2: A Personal Trainer will judge me because I am not in shape.

Many people fear that a Personal Trainer may judge them because they are not in their best shape or as healthy as they strive to be.  This is simply not the case. Personal Trainers have chosen this career because they want to help people.  Being able to support and guide someone to achieving their fitness goals is what drives trainers. They’ll be there beside you for your bad days and the good – your own personal cheerleader to see you through to the very end!

Myth #3: Personal Trainers are just program designers.

A common misconception about trainers is that once they give you a program to follow, their work is done.  The depth of a Personal Trainer’s skill goes far beyond the first program they build for you.  Trainers need to be able to properly assess your needs, your physical condition and any special considerations you may have.  They need to periodize your program which means they manipulate many different training variables in your program periodically for one year or beyond so that you continue to achieve progress towards your fitness objective (and avoid the dreaded plateau!). Furthermore, they keep you accountable to showing up, training at the right intensity, monitoring your progress, and helping you stay on track nutritionally.  The more often & frequent you see your trainer the better results you will have.

Myth #4: “I cannot afford Personal Training.”

Committing to Personal Training may take some financial planning on your part, but it is an affordable option for nearly everyone.  Personal Training payment plans exists to help ease the burden on your budget. In addition many possibilities exist for the amount of training you can commit to including: different time commitments, small group training and partner training as options.   It is also important to remember that investing in Personal Training is investing in your future health, physical and mental well being. You are totally worth it!

Myth #5: Personal Trainers want to punish people and are masochists.

The intense “bootcamp” style of Personal Training with the stereotypical hulky, red faced screaming commander yelling at his clients is just that – a stereotype. In reality, Personal Trainers are well educated and take pride in properly evaluating your needs, physical capabilities and training you at an appropriate level that is both safe and effective. Expect your Personal Trainer to be a friendly face that is welcoming and ready to help you push yourself to succeed.

Spring is officially upon us.

There are subtle signs everywhere: edges of grass peeping out from under the snow, longer days, chirping birds in the morning, neighbours washing their cars outside, and daydreams anticipating where you will spend your precious summer months.

This time of year is when we think about new goals and of things we want to accomplish before the cold weather rolls around again.  Maybe you are considering running a race, competing in your first triathlon, joining a softball league or getting the family outside for a bike ride or hike?

Whatever you want to accomplish this summer, now is the time to enhance your outdoor performance with indoor workouts. Prepare your body and mind so you enjoy your time in the sun.  Feeling and seeing results can take 4-16 weeks, so get started now!

Get ready to start training!

First, picture what kind of conditions you’ll have on the big day and how your body will have to move.

Then, find exercises in the gym that resemble those body movements and conditions.  For example, if you plan to do a lot more biking this summer, then indoor cycling classes are a natural fit to improve your cardiovascular endurance, riding technique and ability to generate power on those hill climbs you will need to tackle.  Likewise, if your goal is to run a 10km race then you will want to get on the treadmill before the ice melts of the sidewalks.

If you are brand new to an activity, you will need to build up your distance and pace slowly. There are many resources available to help you build up in a safe, effective way.  Your best bet is to hire a professional Personal Trainer to help you, but there are also many resources available online to help you with your needs.

Here are a few more examples of relationships between outdoor summer activities and indoor preparations:

These exercises can be done with a Personal Trainer, on your own, or in a small group or class setting. Better yet, combine them all for the most variety and fun.  Taking a little time now to map out your intentions and build an appropriate action plan will allow you to achieve the most fitness gains and maximize your summer activities. Have fun!

People tend to not set goals because they are afraid of failure. However, setting SMART goals (specific, measurable, attainable, realistic, timely) with the help of a professional will keep you accountable and more likely to achieve success.

Not being properly assessed before starting an exercise program.

You may have muscular or postural imbalances that need to be addressed before you can dive into a new program.  By not tackling these concerns first, you risk injuring yourself and ultimately increasing the time it takes to achieve your goals.

Diving in too hard, too fast.

You’re pumped up and want to achieve your goals as fast as possible. So you hit the gym as hard as you can as often as you can, right?  This may lead to injuries, or negatively affect your motivation over the long haul as it’s difficult to keep up the intense pace you started.

Not having a specific plan.

Yes, being active in general is good. But, to achieve your personal goals in the fastest & safest way possible, you need to have a specific plan.  This is best accomplished with the help of a professional experienced in building programs.

Not changing up the routine.

Stick with a good thing, right?! Not really. In order for your body to progress and continue to be challenged, you’ll need to change up your program at least every 4-6 weeks. These changes can include modifications to the frequency of training, exercises performed, weight used, or tempo followed. There are many variables, so again, it’s best to consult a professional.

Cardio, cardio, cardio.

This one tends to apply more to women who think that if they want to lose weight, they should do cardio to lose fat and add weights later when they want to ‘tone up’. Incorporating strength training right away will fire up your metabolism, burn calories and help create a sleek physique, all without adding bulk. Promise!

The second half of this mistake is using the ‘fat burn’ option on cardio machines. Please don’t believe the hype that this will actually target fat loss.  Assuming you are physically prepared, ask your trainer about interval training to burn the most calories in the shortest amount of time – what we all really need.

Exercising with incorrect form.

You’ve seen some great exercises in magazines by great looking models. Before you dive into the program, you need to ensure the exercise makes sense, and that you are performing it with correct form. Poor technique leads to injuries and a failure to achieve goals.

Spot reducing efforts.

You cannot spot reduce. Period. Make sure you have a balanced plan that works all muscles in an appropriate way in combination with proper eating; this will get you results. For the men?  Don’t forget your back half and legs.  People see them too, even if you don’t in the mirror!

Following all the trends.

Bootcamp, HIIT, kettlebells, tabata, pilates, & bosu all are great workouts, but they might not all be right for you right now. Ensure you meet with a trainer to ensure you’re doing the right exercise for your goals and your physical capabilities.

Ignoring the importance of nutrition and lifestyle.

What you put in your body can account for as much as 80% of your results, as does your lifestyle habits like stress levels, sleep habits, smoking and alcohol consumption.  People tend to overestimate their workouts and underestimate what they eat. Ensure that you are making the best choices for your overall health.

Aside from specific features, similarities amongst those considered beautiful are that they have radiant & smooth skin, bright eyes, healthy teeth and shiny hair.  We cannot change what specific features genetics have given us, but we can do a lot to control these markers of beauty.

The following are two simple lists. One focuses on food items and activities to include in your life and one focused on those to avoid.  I encourage you to try some, if not all, of them to enhance your beauty and your health!

The DOs

• Drink lots of water. Being properly hydrated affects every system of your body.  Drinking plenty of water, 2 liters of pure water plus lots of water rich foods (fruit and veggies), will help your skin glow and your hair to be lustrous.

• Eat plenty of healthy fats. Thank goodness the fat-free trend is over because our nails, teeth, skin, hair and fat cells need fats to be at their best.  Fats also help produce and regulate hormones, reduce inflammation, and prevent eczema, psoriasis, and hair loss.  ‘Good’ fats stimulate the production of collagen, improves the blood flow in the layer below the skin that supplies nutrients for the creation of new, healthy skin cells.  Fats keep the skin moist, from the inside. Fats are crucial for the absorption of the fat soluble vitamin – A, D, E, and K.

Aim to eat most of your fats from a non-damaged polyunsaturated choice (heating these oils damages them).   � Fantastic omega 3 polyunsaturated fatty acid sources include: flaxseed oil and fatty fish such as salmon. Some healthy monounsaturated fats are also key. These include the olive oils. Be sure to go for extra-virgin and the first cold pressed variety to get the best quality.

Other oils/fats for you to try that have health benefits: walnut oil, pumpkin seed oil, coconut oil, mustard seed oil, avocado oil, soy oil, macadamia oil, and canola oil.

• Eat your fruits and vegetables. This point always comes up when talking about health and beauty.  There are an abundance of vitamins, minerals and phytonutrients in vegetables and they need to be emphasized in any healthy diet.  Try to eat in season produce of a variety of colour to get the most vitamins and a wide range of nutrients.

• Up your protein intake. Adequate protein intake is essential for amino acids production, which is vital to tissue building and rapid cellular turnover in skin.  This process is required for the glowing, smooth skin that we all want!  Aim for lean protein sources such as chicken, turkey and lean red meats if you choose.  Experimenting with non-traditional protein sources can also help you increase your protein intake, get a variety of vitamins and spice up your diet. Try: tofu, tempeh, and quinoa.

• Get your beauty sleep. There is a reason for the name!  In stages 3 and 4 of deep sleep, people typically have a surge in growth hormone. Secretion of growth hormone helps repair and rebuild body tissues like muscle and bone. Many of the body’s cells also show increased production and reduced breakdown of proteins during deep sleep. Since proteins are the building blocks needed for cell growth and for repair of damage from factors like stress and ultraviolet rays, deep sleep may truly be “beauty sleep.”

• Exercise, exercise, exercise. There are certainly enough reasons to exercise to fill an entire article. A couple of points specific to beauty are that activity improves circulation and digestion.  Less bloat and fresh blood to the skin surface helps you look beautiful. Regular exercise and the benefits of it can also improve a person’s self esteem and body image-that is beautiful!

• Add a multi-vitamin. Adequate intake of many essential vitamins, such as vitamin A, the B-complex, Vitamin C, Vitamin E, selenium and Zinc are considered essential for the markers of beauty mentioned in this article. The unfortunate reality is that even the freshest of produce today has a fraction of the vitamins and minerals that same food had 50 years ago.  Sometimes healthy eating is not enough, especially on the tough days when we do not eat as well as we would have liked. For this reason, you might want to consider including a high quality, twice per day multi-vitamin into your regime.

• Eat plenty of SUPERFOODS! You might notice that many of the same foods are recommended for overall health, weight loss, and disease prevention.  The reality is that healthy eating often looks similar regardless of what your specific priority might be!

• Beans
• Whole grains
• Eggs
• Salmon
• Raw nuts
• Flax and pumpkin seeds
• Berries
• Dark greens
• Acai berries that contain powerful antioxidants
• Allium foods–onions, garlic, leeks, and shallots with powerful bioflavonoids
• Barley rich in niacin, which helps hair growth
• Wheatgrass, spirulina, and algae that cleanse the hair of toxins and provide essential fatty acids to build hair protein
• Buckwheat (eat your pancakes), which is richer in vitamins, flavonoids, and minerals than other grains (except barley)
• Beans and lentils
• Nuts and seeds, which contain essential proteins, phytochemicals and fatty acids to build healthy tresses sand reduce signs of aging
• Sprouts–they’re great for a youthful body, including the body in your hair
• Yogurt and kefir, which are said to promote longevity and health

The DON’TS

• Smoking – so not cool anymore. It dries your skin, gives your wrinkles, yellows the skin, leaves a coating on the hair and smells bad; and that is just what happens on the outside.  There is no room for any amount of smoking in a health and beauty oriented regime.

• Be wary of dairy. This article is not meant to be controversial or to fuel the milk versus no milk debate. However, it does need to be mentioned that many people who suffer from dry skin and/or eczema, also test positive for milk allergies/intolerances.  If you suffer from these condition(s), you might want to research nutrition healing options in order to make the best decision for you.

• Chemicals and preservatives. If your diet is based around processed foods (those that come from a package) you are ingesting unnecessary chemicals and additives.  This often implies that you are not taking in enough fresh foods, water and therefore essential vitamins and minerals.  These ‘fake’ foods are often harder for the body to digest and assimilate and might lead to bloating, lethargy and a lack of overall ‘radiance’- that doesn’t sound beautiful, does it?

• Caffeinated beverages and energy drinks. Too many artificial drinks and not enough water can lead to artificial energy highs and inevitable crashes, as well as bloating and dehydration.  This cycle can be hard on the body and ultimately, may make a person look older than their age and leave them feeling drained.  A better option is to make dietary and lifestyle choices that actually leave you full of energy and not desperate for quick fixes.

Kirstin Schell B.Comm. is a Personal Training Project Manager for GoodLife Fitness. In addition to numerous Personal Training certifications, she has completed her Nutrition and Wellness certification, Precision Nutrition certification and in the process of finishing her studies to become a Registered Holistic Nutritionist.  She also enjoys teaching a variety of group exercise classes as well as helping friends, family and her children make positive choices for their health.

We go to great lengths to ensure our children get the best education, play a variety of sports, have great manners, social skills and hopefully grow up fulfilled and content.  Despite these great efforts, statistics show us that conditions such as depression, autism and hyperactivity are all on the rise for young children.  Research is demonstrating conclusively that the nutritional choices we make for our children can dramatically impact their immediate and long term health.

Healthy children who consume unhealthy chemicals found in processed foods might not notice effects until later in life. However, children with difficulties might have more digestive and system sensitivities may notice effects immediately after consuming junk food.

Although just covering the tip of the proverbial ‘iceberg’, this article is meant to shed some light on changes we can make to our daily nutrition that will help our children, and the whole family, be healthier and happier.

Foods to Enjoy

• Healthy Fats: Polyunsaturated omega-3 fatty acids support the development of the brain, eyes and nerves and are linked to a reduced occurrence of cardiovascular disease.  They are commonly deficient in children yet should be emphasized in their diet.  DHA and EPA omega-3s can be found in fatty fish (think salmon and sardines) and these should ideally be consumed twice per week. ALA omega-3 can be found in flaxseed, chia seed and salba. Although the body has to work harder to convert these fats to usable EPA and DHA, they are a valuable addition to anyone’s diet.  Look for omega-3 enriched eggs at the supermarket and consider supplementing omega-3 if your child is not consuming a lot of the above mentioned foods.
• Illness-Fighting Phytonutrients! Phytonutrients are natural compounds found in plant foods such as vegetables, fruit, whole grain products and legumes. These plant compounds have beneficial effects on our overall good health. For many reasons, children should include as many vegetables as they can into their day.  Fruit, unless there are intolerances or blood sugar problems evident, should also be consumed in moderate quantities daily.  Aim to serve your children fruits and veggies in a variety of colours to diversify their nutrient profile and expand their palate.
• A Whole Lotta Whole Grains: If your child is eating bread, rice, bagels, cereals or English muffins, they should come from a 100% whole grain source. We tend to rely on wheat as our go-to carb ingredient, so it’s important to be mindful of gluten.  Gluten is a protein in wheat that many people are sensitive to or intolerant of (most often without even knowing it).  Adding some variety to your grains and getting some relief from wheat is a great idea to give the digestive system a bit of a break and expand the nutrient profile of your family’s food consumption. Worth trying are: quinoa (also in flour form for baking), millet, buckwheat, brown rice, amaranth or arrowroot.
• Pure Water: Kids are growing up thinking that all liquids have to have a strong, sweet taste, so expose them to water as their main source of hydration early on in life.  Instead of offering juice regularly, try to get your kids used to loving the refreshing taste of pure, cold water.  If juice does need to offered, be sure that is a 100% pure juice with no added sugar (fruit punch, cocktails and word ‘concentrated’ are sure bets that extra sugar has found its way in!)

Foods to Avoid

• Sugar, Sugar, Sugar: All added (refined) sugars should be avoided as much as possible.  Sugar is an addictive substance that can cause mood swings, hyperactivity, tantrums and depletion of key vitamins and minerals in children.  As a population, we tend to know that candy, cookies and soda have lots of sugar in them, but sugar is hidden in many foods labeled as ‘healthy’.  If any form of sugar is labeled as one of the first few ingredients in a product, put it back on the shelf!  These hidden sugars have many names: fructose-glucose, malt syrup, rice syrup, honey, cane syrup, corn syrup, or concentrated fruits syrups.  Be very careful when selecting the following (often found guilty of harboring hidden sugars): most yogurts, yogurt drinks, processed cheese, peanut butter, granola bars, tomato sauce, boxed cereals, packaged oatmeal, sandwich meat, and ketchup.  Children are given tons of these foods as parents mistakenly believe they are healthy due to tricky advertising.  Aim to give your child fresh fruit as their only source of sugars.
• Nasty Nitrates: These are preservatives used to extend the shelf life of many popular foods like: hot dogs, hamburger, bacon, ham, sausage, and nearly all sandwich meat. Nitrates are very unnatural substances that are now understood to be carcinogenic (cancer causing).  High levels can also cause hyperactivity, dizziness and nausea.  When possible aim to give your children fresh meat from an organic source and experiment with other protein sources such as tofu, lentils and beans.
• Chemical Additives: The average North American consumes approximately 11 pounds of food additives per year such as preservatives, colours, bleaches, emulsifiers, pesticides and herbicides – all are toxic and  can contribute or lead to a host of reactions like hyperactivity, asthma, digestive trouble, migraines, vision problems, nervous system difficulties, seizures, and cancer.  Clearly we want to avoid additives as much as possible and the best way to do this is to focus on fresh, in season ingredients – ideally from an organic source.  Red flag foods to avoid are anything coloured, sodas, candy, boxed products, anything with MSG in the ingredient list, and basically anything that has a shelf life of longer than a week.
• White Flour: the concept of avoiding white bread has been around for a while now.  White grains are produced when the original complete grain has been processed to separate the grain into its 3 components: endosperm, the germ and bran.  The germ and bran components are the good parts of the grain that contain the vitamins and fiber.  However, it is the endosperm that is used to make white bread products and in doing so, removes much of the nutritional value of the original grain.  Even if the food is fortified and artificial vitamins and added back in, the body cannot use the nutrients the same way.   If you see any of the following words on the ingredient label, beware: enriched, refined, bleached, processed, or fortified.  Again, clever advertising leads us to believe that white breads, pastas, English muffins and bagels can contain the same nutritional value as truly whole grain, unprocessed grain sources; this is simply not the case.
• Trans Fats: These are artificial fats that occur when the chemical structure of a polyunsaturated fat (liquid at room temperature) is changed by hydrogenation to create a solid, longer shelf life version.  It is conclusive that these fats increase cholesterol levels, promote cancer and cause cardiovascular disease.  The trouble is that these fats do not need to be clearly identified on food labels.  Be sure to avoid any product that uses the words ‘hydrogenated oils or fats’ on its ingredient list.

Although it may seem daunting at first to make the above mentioned changes, try to break it down to one small step at a time.  Every 2 weeks, make one new goal for the family to stick to.  Within a couple of months your children’s behavior and health should improve enormously and so will your peace of mind knowing you are serving your kids nutritious, nourishing food!

Recommended Readings to learn more about the topics presented in this article:

Winning the Food Fight-Dr. Joey Shulaman

Optimum Nutrition for your Child’s Mind-Patrick Holford

Suicide by Sugar-Nancy Appleton

Kirstin Schell B.Comm. is a Personal Training Project Manager for GoodLife Fitness. In addition to numerous Personal Training certifications, she has completed her Nutrition and Wellness certification, Precision Nutrition certification and in the process of finishing her studies to become a Registered Holistic Nutritionist.  She also enjoys teaching a variety of group exercise classes as well as helping friends, family and her children make positive choices for their health.

It seems that too often we learn of someone in our lives who has been struck with cancer, heart disease, diabetes or another health ailment.  The truth is that we are more responsible for our own health outcomes than we would like to believe.  It is certainly never fair to be struck with a health disease or ailment, but if you understand and follow the advice found in this article, you will decrease your risk of health concerns dramatically.

Digestion

It is accepted in the holistic health field that to be healthy, one must have a highly functioning digestive system.  As the respected naturopathic doctor John Matsen states: “Treating the digestive system like a garburator may be harmful to your health.  Nausea, vomiting, diarrhea, heart burn, indigestion, belching, gas, constipation, bloating and ulcers are all signs that the stomach is having trouble”

So how does poor digestion affect disease prevention?  Well, if we don’t treat our digestive system well, we tend to absorb nutrients poorly from our food. Our body is then not able to assimilate and use the nutrients we need.  Furthermore, if we get a little backed up from time to time, the leftover chemicals and poison sits around in our gut longer than it should.  This situation is a toxic one for the body.

Emphasis needs to be on eating foods in their purest form.  Any chemicals, preserved food product, or un-prounancable ingredient is not intended by nature for your sensitive system.  If you consistently rely on laxatives, anti-acids or anti-gas remedies, it might be time to take a closer look at how you are treating your digestive system.

Anti-Oxidants

Anti-oxidants are getting a lot of attention lately and for good reason.

An antioxidant is a molecule capable of inhibiting the oxidation of other molecules. Oxidation is a chemical reaction that can produce free radicals. In turn, these radicals can start chain reactions that damage cells.  Damaged cells can lead to an acceleration of a disease process, including cancer.  Antioxidants terminate these chain reactions by removing free radicals from the equation.

The first step is to avoid choices that lead to increased free radicals in the body such as, smoking, over exposure to the sun, contact with pollution, chemical-laden foods, charred meat and rancid nuts/oils.

Your second line of defense is to increase your consumption of the key identified anti-oxidants: vitamins A, C, E, selenium and co-enzyme Q10.  Some great food sources of anti-oxidants include, berries, apples, broccoli, garlic, seeds, nuts, beans, herbs, chia and flax.

Phytochemicals are chemical compounds that occur naturally in plants. The term is generally used to refer to those chemicals that may affect health, but are not yet established as essential nutrients.

There is evidence from laboratory studies that phytochemicals in fruits and vegetables may reduce the risk of cancer, possibly due to dietary fibers, polyphenol antioxidants and anti-inflammatory effects.

It needs to be emphasized that phytochemicals can only be found in fresh foods. Here are some ideas for to increase your phytochemical consumption:  tomatoes, cruciferous veggies (cauliflower, cabbage, brussel sprouts), organic soybeans, citrus fruits, dark green leafy veggies and fish.

Acid-Alkaline Balance

Acidity can become a dangerous condition that weakens all body systems.  It gives rise to an internal environment conducive to disease, as opposed to a pH balanced environment which allows normal body function necessary for the body to resist disease. A healthy body maintains adequate alkaline reserves to meet emergency demands. When excess acids must be neutralized our alkaline reserves are depleted leaving the body in a weakened condition. A pH balanced diet, according to many experts, is a vital key to health maintenance.

Some conditions now being linked to an acid state include:

• Cardiovascular damage, including the constriction of blood vessels and the reduction of oxygen. Weight gain, obesity and diabetes.
• Bladder and kidney conditions, including kidney stones.
• Immune deficiency.
• Acceleration of free radical damage, possibly contributing to cancerous mutations.
• Hormone concerns.
• Premature aging.
• Osteoporosis; weak, brittle bones, hip fractures and bone spurs.
• Joint pain, aching muscles and lactic acid buildup.
• Low energy and chronic fatigue.
• Slow digestion and elimination.
• Yeast/fungal overgrowth

Below is a table to help you choose your foods based on their acidity/alkalinity. Once again, emphasis on the fresh fruits and vegetables with healthy fats and moderate amounts of choice proteins is the way to go!

Arugula, Asparagus and Salmon with Blackberry Glaze

Found in the July/August 2010 issue of� Clean Eating Magazine

-120z. wild salmon fillet

-Olive oil cooking spray

-2 cups asparagus tips

-2 cups black berries divided

-2 tsp. raw honey

-4 tsp. low-sodium soy sauce (or tamari)

-2 tsp. dark sesame oil

-1/4 cup orange juice

-6 cups arugula

-4 large scallions, thinly sliced on diagonal

1. Preheat oven to 400 degrees.  Divide salmon into 8 pieces.  Mist a baking sheet with cooking spray. Place salmon on baking sheet and bake for about 18 minutes (salmon should flake but stay together). Remove from oven and let cool

2. set a steamer basket over a pot of boiling water and steam asparagus for 2 minutes, until crisp-tender.  Rinse with cool water and chill in refrigerator.

3. Take 16 blackberries and put them in a small bowl; set remaining aside.  Mash 16 blackberries, then add honey, soy sauce, oil and OJ. Stir to combine (berries will remain chunky)

4. On 1 of 4 salad plates, arrange ¼ or arugula, top with ¼ of asparagus, ¼ of scallions, 2 pieces of salmon and ¼ of reserved blackberries. Drizzle with blackberry dressing.

Per serving: 220 calories, 9g fat, 1g saturated fat, 1600mg omega-3 fats, 17g carbs, 6g fiber, 10g sugars, 21g protein, 180mg sodium, 47mg cholesterol

Kirstin Schell B.Comm. is a Personal Training Project Manager for GoodLife Fitness. In addition to numerous Personal Training certifications, she has completed her Nutrition and Wellness certification, Precision Nutrition certification and in the process of finishing her studies to become a Registered Holistic Nutritionist.  She also enjoys teaching a variety of group exercise classes as well as helping friends, family and her children make positive choices for their health.

Whether you drag yourself out of bed in the morning, find yourself crashing in the afternoon, routinely skip your evening workouts because you ‘just don’t have it in you’, or fall asleep putting the kids to bed before you spend any quality time with your spouse… you have surely thought to yourself, “if only I had more energy”.

Nutrition can play a huge role in how much energy you have and your ability to perform your daily tasks and your workouts.  Let’s explore some basic tips that can help you get the energy you need to feel great through the entire day:

1. Start the day off right.

It’s easy to understand why so many people skip breakfast. We’re rushed in the morning and (if you’re snacking late at night) you might not be hungry.  The truth is that breakfast really is the most important meal of the day. Our bodies are coming off of at least an 8-hour fast and need fuel to get going. And no, coffee doesn’t count as a fuel source; in fact, starting your day with a cuppa joe will result in a big energy crash a few hours into your day.

Make it a goal to get something healthy into your body within an hour of waking. Starting your day with the right food will help stabilize your blood sugars and start your body off with an energy kick start.  Common breakfast choices to avoid are anything high in sugar (think donuts, croissants, sugary muffins, most boxed cereal, packaged oatmeal, most bagels and meal replacement bars).

Choose instead a quality protein source (eggs, sugar-free yogourt, greek yogourt, etc.) a whole grain source & a serving of fruit or veggie as well.

2. Watch the hidden sugars!

Sugars are hidden everywhere in the ‘healthy’ foods we consume daily.  Rule of thumb? Usually the lower the fat content, the higher the sugar content ( to make up for lack of taste).  Some of the foods labeled as healthy that contain high levels of sugar include: cereal, packaged oatmeal, fat-free yogourts, granola bars, packaged lunch meats, protein bars, snack crackers, probiotic yogourt drinks, fruit cups, peanut butter, ketchup and salad dressings.

Do your absolute best to avoid any food products that contain these ingredients: glucose-fructose, malt syrup, corn syrup, sugar, anything ending in ‘ose’.  These ingredients will cause your blood sugar to rise rapidly, but also to crash just as fast shortly after. You will be left with a feeling of sluggishness, the exact feeling we’re trying to avoid.

3. Fill up on fruits and veggies.

We’ve all heard this one before, but are we listening?  We should aim for at least 10 servings of produce a day, much of it from vegetable sources.  Fruits and veggies contain natural sugars that move through the body slower than the processed kind and veggies contain fiber and loads of vitamins and minerals.

Tips for veggie and fruit consumption are to: buy in season and organic when possible; consume a variety of colours to get an array of vitamins and minerals; increase your dark leafy green consumption; eat your veggies as soon after purchasing as possible, try to include veggies at each meal, and try to eat some of your veggies raw.

In the summer I find salads an easy way to get huge servings of varied vegetables in. Through the winter, making a big pot of fresh veggie soup (vary the veggies) every week for easy veggie access at any time.

4. Go for high quality.

The best way to control the quality of food you are putting in your body is to prepare meals yourself and focus on purchasing non pre-packaged food.  Preparing your own food using fresh ingredients will always result in healthier fare and less chemicals entering your body.

Rule of thumb? In the grocery store, spend most of your budget purchasing food around the perimeter of the store and avoid the center aisles where all the processed foods are displayed.  Another way to improve your health and energy is to experiment with a new, healthy ingredient or product every week. Some to try are: quinoa, kale, greek yogourt, buckwheat, chia seeds, flax seeds, organic tofu, sprouted grains, and in-season vegetables.

5. Time your meals for improved energy.

Try to space all your meals 3-4 hours apart. If you’re used to eating only 2-3 meals per day this will be an adjustment, but the benefit of increased energy will be worth it.  Eating regularly will allow for stable blood sugars, which means stable energy level. This way of eating can take some practice as you need to try and consume a healthy fat, lean protein source and healthy carb source at every meal.

Preparation is key.  If your schedule allows, many find Sundays to be the best day for organizing food for the week. Cook up some chicken breasts, hard boil some eggs, cut up veggies and put them in individual containers, cook a meal or two and pop them in the freezer to keep you going all week. Soon, this will become a routine that works for you, and you’ll be able to enjoy the benefits of improved energy.

My Favourite Muffins

My 2 and 4 year old children eat them too!

-3 large very ripe bananas

-1/4 cup sugar

-1 egg

-1 cup whole wheat flour

-1/3 cup hemp protein powder

-1/4 cup ground flax

-1/2 cup oatmeal

-1/4 cup chia seed

-1/2 tsp. salt

-1 tsp. baking soda

-1 tsp. baking powder

-1/2 cup apple sauce (I like to use puree pumpkin or sweet potato for a change)

1. Blend banana and sugar
2. Add egg
3. Mix dry ingredients in a separate bowl
4. Mix dry into banana mixture
5. Stir in apple sauce
6. Pour into 12 muffin tins and bake for 20-25 minutes (tops will be golden brown) at 350F

Kirstin Schell B.Comm. is a Personal Training Project Manager for GoodLife Fitness. In addition to numerous Personal Training certifications, she has completed her Nutrition and Wellness certification, Precision Nutrition certification and in the process of finishing her studies to become a Registered Holistic Nutritionist.  She also enjoys teaching a variety of group exercise classes as well as helping friends, family and her children make positive choices for their health.

Some people feel it more than others, but news flash for all of us: stress is being targeted as the number one contributing cause of all disease.  Research continues to link stress to a variety of diseases, both acute and chronic.  It leads to changes in our immune function, hormonal response, and biochemical reactions which can affect our digestive, cardiovascular, muscular and neurological systems.

Although avoiding all stress is unrealistic, there are measures we can take with our nutrition and lifestyle that will help us to manage it better.

A word about lifestyle: although this article discusses mainly how to manage stress nutritionally, it’s impossible to discuss stress without mentioning how lifestyle can impact your body’s reaction to stress.  The negative consequences of stress are attributed not to the situation itself but to our body’s way of reacting to it; we need to try and help manage the way we respond to ‘stressful’ situations of events.

Before you change your diet…try this

1. Exercise: Many health benefits can be attributed to regular exercise and stress reduction is one of them. Get moving!  Aim to get your heart and muscles pumping nearly every day.
2. Yoga or meditation practice: These are phenomenal ways to focus on yourself, your breathing and enjoy some quiet time.   If you have never tried a class, aim to do so.
3. Have fun: Make sure you carve out time for activities and things you enjoy…without feeling any guilt.
4. Sleep: Ensure you get enough quality sleep.  7-9 hours per night is what most people need
5. Time with loved ones: This includes family, friends and even pets.  These healthy relationships are proven to add joy to one’s life and decrease stress levels.
6. Sex: A healthy and enjoyable sex life is proven to decrease stress levels
7. Perceptions: Try not to assume to worst.  If stressful situations arise, aim to work on how your mind and body perceives them.  Do you naturally clench your fists and jaw and assume the worst in certain situations?  Next time a similar situation arises make a point to force yourself to react in a more positive way and see if it leads to a better outcome and reduced feelings of stress.
8. Express yourself: Avoid keeping emotions and feelings bottled up. Repressing emotions is proven to create stress in the body and can have negative repercussions. Work on letting your feelings out in a controlled way.
9. Find Stress Relievers: This could include music, breathing techniques, or writing.  The goal is find whatever works for you and apply it.
10. Help yourself nutritionally: More on this to come!

Now, back to nutrition

A high level of stress puts a lot of additional strain on the body.  We tend to deplete vitamin stores more quickly in times of stress, leaving us potentially deficient in some key nutrients.  Additionally, our digestive abilities may suffer if we’re stressed around meal times. This can lead to unpleasant symptoms including: gas, bloating, heartburn & impaired absorption of essential nutrients by our body.

Take action! Here are some eating habits you can apply to keep your energy more even and decrease the impact of stress on your body:

• Take the time to sit down & eat your meals.  We tend to eat on the go, in the car, or standing up when we are stressed or in a hurry. This often leads to impaired digestion, poor food choices and often too much food.  As challenging as it may seem, sit down and focus on the food while you’re eating and focus on how delicious every bite tastes!
• Choose nutrient rich. Stress eaters often eat in a distracted state and do not eat sufficiently in the daytime (sometimes over compensating late at night).  Aim to get the most nutrient rich food you can throughout the day. This means increasing vegetable and fruit intake, eating lean sources of protein (think skinless chicken breast, fish, lean cuts of beef or alternative sources such as tofu), and whole grains (rather than starchy carbs).
• Drink enough water.  Stress often increases our respiration rate so we lose more water through quick, shallow breathing.  Stress also leads to distraction and not enough time taken to sip water throughout the day (generally 2L).  Bring water bottles with you at all times and make a point of staying hydrated to keep your brain activity and energy at its highest.
• Avoid stimulants. Coffee and energy drinks are all full of this fake energy. They will give you a quick high, but will lead to an inevitable crash. Furthermore, they accelerate your heart rate, which is usually already high in stressed individuals.
• Ban empty calories. Processed grains, sugar, and white flour are completely wasted calories.  They are often full of chemicals and have little or no nutritional value.  The catch is that many convenience foods that the rushed and stressed grab in a hurry are the ones we should be avoiding. Sometimes these ingredients are masked as ‘healthy’. Many granola bars are packed with sugar and little nutritional value. Even if the label of a product reads ‘low-fat’, ‘healthy’, ‘high fiber’ or ‘made with whole grains’ it does NOT imply it is actually healthy. Turn the box over and if one of the first 4 ingredients is any version of sugar (watch out for fructose-glucose) put the box back down. The same approach applies if the grain ingredient does not read 100% whole grain as the first source of grain.
• Consider supplementation. Under stress, our vitamin stores are depleted. Specifically, C, the  B vitamins, A, E, and the minerals: zinc, selenium, calcium, magnesium and iron.  Because stress increases cellular usage on many levels, your body uses key nutrients faster.  This can lead to deficiencies and a host of symptoms, including low energy and impaired immune system. You might want to consider having yourself tested to gauge your base levels & supplementing where necessary.

Try this recipe from Oxygen Magazine tomorrow morning for a quick, healthy start to your day!

Green Tea Breakfast Shake

Ready in 10 minutes • Makes 1 serving • 1 cup brewed green tea, cooled • 2 cups mixed berries, frozen or fresh • 1/4 cup plain nonfat yogurt • 1/4 cup quick oats • 1 tbsp lemon juice • 1 tbsp milled flaxseed • 1 tbsp wheat germ • 1 scoop vanilla protein powder • Ice cubes  Mix all ingredients in a blender. Serve.

NUTRIENTS PER SERVING:
Calories: 440, Total Fats: 7 g, Saturated Fat: 2 g, Trans Fat: 0 g, Cholesterol: 40 mg, Sodium: 80 mg, Total Carbohydrates: 65 g, Dietary Fiber: 13 g, Sugars: 29 g, Protein: 30 g, Iron: 4 mg

Kirstin Schell B.Comm. is a Personal Training Project Manager for GoodLife Fitness. In addition to numerous Personal Training certifications, she has completed her Nutrition and Wellness certification, Precision Nutrition certification and in the process of finishing her studies to become a Registered Holistic Nutritionist.  She also enjoys teaching a variety of group exercise classes as well as helping friends, family and her children make positive choices for their health.

1. Establish small and achievable goals. For example, commit to going for a walk every day at lunch, or going to the gym three times a week for 30-45 minutes. Schedule in these sessions like any other appointment you have. If they’re not written down, they’re much easier to miss.
2. Write down your fitness and health goals to remind yourself and help you get back on the path to achieving those goals. Share your goals with someone so you become accountable, and then place them somewhere so that you’re reminded of them daily.
3. Start working with a Personal Trainer who can help you establish a fun and motivating routine and get you well on your way to achieving your fitness and health goals. Personal Trainers can help you reach your goals up to 80% better and 3x faster by properly assessing you, developing programs that fit your needs and updating them regularly, and by helping with behavioral change necessary for long term success.
4. Pack a healthy lunch and snacks the night before, so that you aren’t tempted to make bad eating choices on the go. Also, plan your family meals on Sunday and buy the necessary ingredients so that you’re organized for healthy eating and less likely to resort to fast food as a crutch.
5. Pack your fitness clothes the night before, so that you’re mentally and physically prepared to workout the next day without a time crunch.
6. Keep an extra pair of running shoes in your car or at the office, so that you can have short bursts of activities at different times during the day when your schedule allows.
7. Try a new activity like tennis, golf or a new Group Exercise class to help get you motivated and back into a regular routine.
8. Find a buddy to join you at the Club at a set time every day, so that you have an added layer of motivation to get back into your routine.
9. Make it fun! You’ll quit your routine if it’s boring and cumbersome.  Choose fun activities both at the Club and outdoors and you’ll be back on track in no time!
10. Compare notes with fellow GoodLife Members and Associates. Learn great new tips and ideas about how to make your workouts as effective and motivating as possible.

Remember, it only takes three weeks to develop a habit. So if you establish regular and achievable schedules and goals for yourself, by the end of your third week you’ll be back on track to looking and feeling your very best!