We are proud to be a sponsor of the Toronto Women’s Half Marathon/5k on May 26th at Sunnybrook Park in Toronto!

Calling all GoodLife Fitness Members! Join us when more than 2,300 women set the pace™ as they run/walk through the park system, in one of Toronto’s most popular races. It is fun, friendly, supportive and unique. Whether you are a competitive or a recreational runner, this race is for you.

Along the route, you will want to quench your thirst at the firefighters’ water station, get a boost of energy at the chocolate station and celebrate your achievement at the post race party.

To celebrate our 5th anniversary of the half marathon/5k, all finishers will receive FREE digital race day photos!

Your entry fee also includes: a great race kit, a short sleeve Mizuno technical race shirt and more. All half marathon finishers’ receive our finisher’s necklace designed exclusively for us by Foxy Originals. All 5k finishers’ also receive a finisher’s medal.

This event is very popular, is filling fast and will sell out! Enter today to secure your spot at the start line on Sunday May 26, 2013.

To learn more about the Toronto Women’s Half Marathon/5k, visit http://www.towomensruns.com

Cook one meal for the whole family:

I grew up in a house wherewe were expected to eat what was put in front of us. Now that I have children of my own, I do the same. Not only am I exposing my kids to an array of different foods and encouraging them to try everything, but this also saves me a ton of time! Instead of acting like a short-order cook and preparing a bunch of different things, I stick to one meal. If you have a really picky eater, still make one meal; only try modifying what you’re making without adding too much work, like sauce on the side, or separating foods, etc.

Cook a large meal on Sundays for leftovers:

There has always been a tradition in both my family and my husband’s to sit down with the whole family to a nice, large dinner on Sunday evening. This may seem like a daunting task, but it’s really a time-saving kitchen tip for the work days ahead. I like to cook a large meal on Sunday so that I have leftovers for at least a day or two after. This is so great for the Monday blues! Knowing you don’t have to cook supper when you get home that night…brilliant.

Make ahead and freeze meals for later:

I am the head chef in our family, but sometimes I just don’t have time to get dinner on the table at a decent time. This usually means that I have to leave it up to my hubby and he isn’t as keen on cooking as I am. A great tip to help him out in these situations is to freeze ready-prepared homemade meals that can just be heated and served. There are so many simple, nutritious things that you can freeze for future use: lasagna, shepherd’s pie, soups, chili, you name it. I even like to make large batches of my homemade pasta sauce and meatballs, saving portions for future spaghetti dinners. A great tip for those nights where all you have time to do is turn on the oven.

Plan out the dinners ahead:

If you’re short on time during the work-week like I am, then you probably can’t run to the grocery store very often. For our family, we only get this luxury on the weekend, which means it is imperative for me to plan out meals for the week. Having a plan not only saves time, but will help you get out of the rut of ordering in or dining out. Have an idea what you want to have for dinner every night. Try and choose items that will keep, and if you don’t think you’re going to eat a head of fresh broccoli before it goes bad, check out your frozen options. Browse recipes in advance and make sure you add the ingredients to your list.

For over a decade I have been helping people live healthier lifestyles. The cornerstone of my advice is YOU NEED TO EXERCISE! Exercise has many flavours which is great as a variety of activities is best for your body. Almost everyone understands the importance of cardiovascular fitness (cardio) but very few understand the importance of resistance training.

One of the most common reasons women give for not lifting weights is ‘I don’t want to bulk up.’ Ladies – please throw this common misconception away! Testosterone is the primary ‘muscle building’ hormone within the body and men produce up to 20 times as much as women. Therefore unless you, as a female, are lifting really heavy weights (low rep/high set) and consuming a diet really high in animal protein and calories – it is really hard to add muscle ‘bulk.’

Here are 5 great reasons for women to lift weights and take their body to the NEXT LEVEL!

1. Increased Metabolic Rate – By adding new muscle to the body you are increasing the body’s ability to burn calories even at rest. Let’s face it – when most women head to the gym, they are thinking – I need to burn calories! Muscle has a higher energy demand than fat so as you shave off fat and increase muscle, you will burn more calories per day and stay leaner.

2. Increased Tone & Bone – Want to firm up your butt? Try doing some squats and lunges with weights and tighten up those gluts! Lifting weights will start to create new muscle definition that you didn’t even know you had. Also, by adding muscle you will increase your bone density and be less likely to develop osteoporosis (weak, fracture prone bones) as you age. Speak to one of our trainers to make sure you have proper form.

3. Increased Libido – By lifting weights and improving your body image you will become more comfortable naked. A small increase in testosterone (don’t worry – it isn’t very much) can also make you crave ‘sexy time’ a little more often!

4. Increased Functional Strength – By increasing overall strength you will be able to perform the activities of daily living better. For example – you and your partner purchase a funky sofa. Now you can help lift it up the stairs instead of calling over the weird man next door that tends to creep you out with his longer than socially acceptable stares.

5. Decreased Chance of Injury – As long as you use proper technique you will decrease your chances of injury. For example – you’re walking on an icy sidewalk and your knee buckles slightly but you don’t fall down. Because you have strengthened your legs through resistance training the muscles provided stability in the knee. Compare that to someone with poor muscle development and they will likely have torn a ligament in the knee as their knee buckles and they fall down.

Some Tips to Incorporate Weights into your Workouts

If you decide on lifting weights a good set/rep combo is 3 sets of 8-12 reps. You should be using a weight that makes you fatigued as you approach the last rep. If you can easily do 10 or 12 reps than choose a heavier weight. Work each body part at least once a week. Multi-joint exercises are preferable, especially at the beginning of your workout (and more bang for your buck) than single isolation exercises like bicep curls. A few examples of multi-joint exercises are bench press, seated row, wide grip pull-downs, lunges, squats and deadlifts. For those intimidated by trying weights on their own, GoodLife offers a fantastic group exercise class – BodyPump. Try it out!

Incorporate resistance training in your workouts and get JACKED UP but not bulked up!

Note: If you are new to resistance exercise it is highly recommended you consult with a strength and conditioning professional.

Let’s talk ladies. We all like to look our best at the gym but some of these cute sports bras are just not cutting it! Your breasts bouncing as you run on the treadmill is not cute and it can’t be comfortable. Even if you don’t feel it as you’re running, you’re damaging your breast tissue leading to less than appealing results in the future (you know what I’m talking about).

Years ago, I would feel chest pains after running. Once my doctor had concluded that I was otherwise okay, she asked what I wore as a sports bra. As it turned out, the sports bra that had been marketed to me wasn’t cutting it in the support department. She made some recommendations and over the years I’ve come up with these things to keep in mind when shopping for a high impact sports bra:

1. If you’re larger than an A, a good sports bra must have very minimum stretch. An easy trick, before you even try it on, separate the least stretchy fabric and grasp it with both hands, keeping your thumbs together. Then, pull. If your thumbs move more than a cm or two apart, it is not a true high impact bra and will be of no use to keeping your girls in check!

2. Always try on the bra and bounce in front of the mirror – hop, jog in place, whatever. If you bounce, keep looking – there are bras out there that will give you no bounce. adidas and Shock Absorber offer great bras in many stores around the country. If you’re having a hard time finding what you need, visit a store that offers fitting services or go online – most online retailers offer reasonable return policies, but be sure to read the terms before you place your order.

3. Don’t compromise on the band size. Get a measuring tape and measure yourself under your breasts. If it says you’re 38” don’t buy a bra that’s 40” or you’ll be bouncing.

4. Keep in mind that sports bras are made of stretchy materials. If it’s uncomfortable in the fitting room but it’s the right band size and the cups are keeping you still, it will stretch into being comfortable after a few wears.

Once you have found what works for you, be sure to take care of your bras by washing by hand and hanging to dry. They will last longer but be prepared – when you start to notice the bounce is back, it’s time to get a new one!

Start: Stand with your feet hip width apart, holding one dumbbell (3, 5 or 7.5 kg) in both hands, bracing firmly in front of the body. Step your left foot back until the leg fully extends (heel lifted off the floor); right knee (front) is bent with knee aligned directly over the center of your foot. Relax the shoulders, keep elbows at your side, squeeze your shoulder blades together while bracing your abdominals.

Action: Lower the hips down by squeezing your butt and bending both knees until your front thigh is parallel with the floor. Twist your torso towards your right past your front thigh. As you return the dumbbell to the center push up out of the lunge and return to starting position.

Repeat 10 times, then switch legs and repeat on left.

For a greater challenge, perform the lunge as a forward walking lunge, with a twist alternating legs for 10 repetitions. Repeat 3 to 5 sets.

Provided by Maureen Hagan – BScPT, BAPE, VP Operations – GoodLife Fitness

Here are some final tips to help keep you motivated:

• Healthy living is a process – it is found in every choice you make.  Look for the opportunity to make the healthiest ones
• Remember –your body is your temple – you only get one in this lifetime.  Treat it well – enjoy your food
• Do not abuse your taste buds.  The 2 most memorable bites are the first and the last – the brain forgets the ones in between – unfortunately our waistlines do not!

Nutrition Bootcamp Recap…

• Eat your fruit and veggies – aim for a min of 8-10 servings per day.
• Choose whole grains – try different kinds and watch your portion sizes.
• Make sure to fuel up – eat sources of healthy fat and protein to keep you energized and prevent you from over eating later!
• Drink up – water is so important to overall health and energy.  Stay hydrated.

EAT HEALTHY and FEEL GREAT!

Ways to drink more water

• Drink a glass of water first thing in the morning! Yes – before you have your coffee.  The morning is when we are at our driest weight – so it is the perfect time to start hydrating.
• Carry around a water bottle with you all day.  It will remind you to drink up!
• Drink water with your meals and snacks.
• Add lemon or frozen fruit to your water to add flavor.

Reasons to drink water

Is there anything water can’t do? We rely on water for survival. It’s more important than food. We can go about a month without food, but only a week without water.

Water…

• helps to maintain healthy body weight through increased metabolism and regulating appetite
• transports nutrients in the body and is essential for proper circulation
• can prevent and reduce the effect of headaches
• naturally moisturizes skin by ensuring proper cellular formation underneath layers of skin — giving it a healthy, glowing appearance
• leads to overall greater health by flushing out waste and bacteria that can cause disease

Your mission this week: to drink 8 glasses of water a day.

For any pregnant women, the first thing they should do is speak to their doctor about their desire to exercise.  There are certain medical reasons why some women cannot exercise while pregnant, so it is important to get clearance for fitness activity.

For those women who were already active before getting pregnant, they are often recommended to continue doing the same types of activities. Exceptions would include any sport or activity that involved contact (example: contact hockey) or a higher risk of injury (horseback riding).

There is still reference made to the 1985 ACOG (American Council of Obstetrics and Gynecologists) recommendation for pregnant women not to exceed a heart rate of 140 beats per minute while exercising.  This standard, however, was determined to be an inaccurate means of measuring intensity, and the ACOG now recommends that women can exercise at a level equal to, but no higher than, their previous exertion levels.  Exercise should always feel comfortable, the woman should be able to speak at least a sentence at a time, and should never exercise to exhaustion.

Here are some additional tips:

• To avoid overheating, be sure to: wear loose comfortable clothing, avoid exercise during high heat, drink plenty of water (close to one cup of water every 15 minutes) and practice good breathing technique.
• Pregnant women can perform the same strength routine as they are accustomed to, but paying close attention to their body’s response and modifying if necessary. In addition Lifting technique is more important than ever during this stage of life, so consider hiring a Personal Trainer skilled in training pregnant clients in order to ensure your exercise selection, technique and breathing are correct.
• Proper breathing should be emphasised at all times.  The breath should never be held, nor should the woman ever ‘bear down’ while performing a lift (Catherine Cram, Jun 2010)
• Eliminate back lying (supine) positions after the first trimester.  The maternal vena cava can be compressed by the weight of the growing baby in this position and she may become lightheaded and or dizzy.
• Kegels should be integrated into every woman’s weekly routine (imagining stopping the flow of urine, hold for 10 seconds 8-12 times, nearly daily). Strengthening these pelvic floor muscles can assist with delivery and are shown to help prevent urinary incontinence after delivery (Catherine Cram, Jun 2010)
• Take it day by day. Avid fitness enthusiasts tend to be competitive with themselves.  During pregnancy, however, you need to take your exercise day by day based on how you feel.  If energy is low and pregnancy symptoms are strong on certain days, it may be a sign that your body needs a little more rest.  Try and always be listening to what your body and baby need.

For the pregnant women who are looking to embark on a fitness routine for the first time, it is highly recommended that they work with a professional to ensure proper technique, intensity and exercise selection.  These women typically have to slowly progress their training sessions as their bodies are not yet accustomed to exercise and they are experiencing a variety of pregnancy symptoms at the same time.

There are many web sites dedicated specifically to pregnant women like www.babyfit.com.  These can be great resources for moms to be with exercises demonstrated and a variety of articles and information on the many questions that arise during these 9 or so months!

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 presents on the topics of nutrition and exercise at fitness conferences across Canada. Kirstin also enjoys teaching a variety of group exercise classes as well as helping friends, family and her children make positive choices for their health.

http://www.hc-sc.gc.ca/fn-an/food-guide-aliment/index-eng.php

You can use the My food guide servings tracker as a resource.  It makes eating a balanced meal simple and easy to do.

Choose this:

• Whole foods – think outside of the box!  Fresh and natural foods means less sugar, salt and hidden fats
• Eat every 2 -3 hours – keep your metabolism fuelled up
• Use spices to add flavour – try peppers, garlic, basil, parsley  – spices taste great and are very good for you

Watch out for:

• Choose processed foods less frequently – watch frozen dinners – they can pack a full day of sodium in one serving
• Sauces and dips.  They can pile on empty calories and you may realize they are stuff you can live without!
• Sugar. It is on the rise and it is added to a lot of foods and we don’t even realize it. Hidden places for sugar – cereals and granola bars – they look healthy but they are sugar laden.

Think about the last time you ate a bowl of pasta or crusty pizza.  You probably just wanted to lie down and sleep.  Your food should FUEL you – you should want to MOVE after you eat – not curl up and take a nap.  You do not have to give up your favourite foods, but moderation and portion control is important.

How many servings do you think are in a typical pasta dish? � If you guessed 6 or more you would be right!

The average female needs 6-7 servings of grain products per day – you can substitute starchy vegetables for the grain products if you like.  Spread your servings out throughout the day so that you stay energized and  remember it is OK to have 2 servings at a meal.

Serving Exchanges

• 1 slice of whole grain bread (35gms)
• 1 whole grain pita or wrap (35gms)
• ½ cup hot cereal *cooked
• 1/3 whole grain bagel or muffin
• ½ cup rice (brown, basmati, long grain) *cooked
• ½ cup whole grain pasta *cooked
• ½ cup grains (couscous, bulgur, barley quinoa…) *cooked
• ½ cup mashed potato (white or sweet)
• 3 small “new potatoes”
• 30gms cold cereal
• 30 gms whole grain crackers
• 2 cups air popped popcorn

Choose this

• Whole grains – they keep you full longer and maintain your energy levels for exercise
• Read the labels – make sure that “whole grain flour” is the first ingredient

Watch out for

• Empty calories.  Read the labels. If the calories give you 0% of your daily nutrients – it is a moderation item
• Cookies, candy and sweets provide sugar fixes,  however the energy burst will not last long and will make you hungrier in the long run

This week your mission is to keep your carbs in check. Pay attention to serving size, and eat 1 or 2 servings per meal.

Do you always feel hungry and never satisfied?

This is a common thing when we turn to our comfort foods: carbohydrates.  This week your challenge is to get your protein at every meal and snack.  This is very important, especially when we are working out.  It will help you to feel full and it will also help you build muscle.

Your goal is 5 to 6 servings of protein exchanges per day.  You can do it, but it will take some planning!

Choose this:

• Fresh meats, fish and chicken – marinate on your own.
• Choose lean meats – meats also are a source of saturated fats.  Take skin off meats and cut off visible fat before cooking.  Try different types; try bison, ground turkey or chicken
• Plan for vegetarian meals at least once or twice per week.  Add beans, lentils or chickpeas to your salads, soups or stir fry
• Include a serving of fatty fish (salmon, mackerel, herring, trout, sardines, tuna) two times per week
• Unsalted nuts and seeds – great to throw into salads

Watch out for:

• Meats can be high in saturated fats and hard to digest – eat in moderation
• Watch your consumption of premade protein dishes.  Read the labels because they may be very high in sodium, fat and calories
• Watch out for roasted nuts that are flavoured and salted.  They can be too easy to eat large amounts

Protein sources:

• 2oz (~50gms) fresh meat cuts (chicken breast, pork chops, steak, burgers) – ½ your palm
• 1 egg (or 3 egg whites)
• 1/2 cup beans, lentils, legumes (canned beans, chickpeas, cooked lentils, soy beans)
• 2 oz (50gms) fish

Nuts and seeds may be counted as protein:

• 1 tbsp of nut butter (peanut, almond…)
• 1 tbsp nuts
• 2 tbsp hummus

Milk and Alternatives:

• Yogurt ¾ cup
• Cheese 15 gms (size of 1 Thumb)

Starting today you will need to focus on fueling your body every 2-3 hours, beginning within 1 hour of getting up in the morning.  Your body is like a furnace – to keep your metabolism fired up you need to feed it.

Week 1, we are going to focus on the nutrition power houses – fruit and vegetables.  We all know they are good for us, but if you are not getting your 8-10 servings per day you are cheating yourself of so many health benefits.  You could add years to your life, not to mention feel better just by eating them.  Remember, you are what you eat! Your body needs vitamins and minerals to perform at its best, and fruits and veggies are loaded with them.

This week our focus will be on having at least 1 serving of fruit/vegetables per snack and 2 per meal. Aim to eat more vegetables than fruit.

Serving sizes:

• Raw or fresh veggies/fruit = 1 cup (250mL) or one closed fist.
• Cooked or canned fruit/veggies – ½ cup
• Dried fruit: 1 tbsp

Choose this:

• Fresh fruit and veggies
• Fresh frozen – no added sugars/sauce
• Rinse off your canned veggies to reduce the salt content
• Try to eat more veggies than fruit.  This can be a hard one but veggies pack a better nutritional punch.  Still aim for 3-4 fruits per day, though

Watch out for:

• Juice.  Choose the fruit/vegetable fresh instead
• Fruit that is canned with syrup or added sugars
• Veggies that are pre-packaged with sauces

If you are already eating your 8-10 servings of fruit and veggies, then we challenge you to mix it up.  Choose different ones and make sure every dish is colourful.

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Participate in this week’s challenge to eat 8 to 10 servings of fruit and vegetables per day.

Download the Week 1 Tracking Guide and keep track of your progress. Come back here at the end of the week and let us know how you did!

If your job involves physical activity, be sure to stretch your muscles before your shift and again afterwards. You will want to avoid the same workplace injuries that you seek to avoid in the gym or on the hiking trail.

There are limitless ways to stretch: standing up, lying down and with or without the assistance of a wall, ball or exercise band. As with any exercise, there are also many ways to hurt yourself if you’re not careful.  Be sure to practice “safe stretch” and use some of these helpful tips to guide you on your way to becoming more flexible as you enhance your workout along the way.

DO: Be sure to stretch 8-10 minutes before AND after your workout, no matter what you’re doing.

DON’T: Rush your stretch time. You should hold each stretch for 15-20 seconds, starting with small range of motion and deepen it as you go.

DO: Take it easy before your workout. You’ll find that your muscles will naturally loosen with activity and you will have better flexibility after you’ve been moving for a while.

DON’T: Stretch past the point of discomfort. Flexibility does not happen overnight. You should feel the stretch, but not to the point of pain. The last thing you want to do is pull a muscle!

DO: Breathe during your stretches. Your muscles will slightly relax as you oxygenate them. Take a deep breath in through your nose and exhale through your mouth as you slowly deepen the stretch.

DON’T: Bounce into your stretches. Find your position and hold, then take it further with slow, even breaths.

GoodLife’s Corporate Wellness Services can help you stay limber at work with stretch and breathe classes, walking programs and pre-post shift stretching programs.  Visit our Corporate Wellness page for more information.

I have been teaching group fitness classes and working in management, overseeing and developing group exercise classes and programs for GoodLife members for almost 30 years and I have experienced this tsunami of activity every September.

I could write pages upon pages of advice for how one can get and keep fit and healthy all year long (in fact I’ve written two books on the subject), however I will resist the urge and share my single best tip with you.  It is being consistent with regular physical activity on a weekly basis all year long.

It’s not what you do or how much you do that even matters because it won’t make a difference on your fitness level, health or quality of life if you are not doing it. It’s as simple as that.

I watch and experience myself what happens when you or I fall out of routine. First it is a struggle to simple get back into routine, next a struggle to get back into shape and lose those extra pounds gained over the summer and then a battle to make exercise and physical activity a daily ritual and eventual habit. .  The toughest part is the longer you wait to get back to what you were doing the more work, struggle and frustration you will feel.  The good news is that it’s not too late to get back into routine, and back into shape, before September arrives—you’ve got 4 weeks to take action and create for yourself a sensational start to September and the fall season.

Here are my three thoughts on how to make fitness and health a consistent part of your daily lifestyle:

Be creative.

Learn and apply one new exercise, nutritional strategy or wellness tip each week to keep yourself in the game (of living fit and healthy), connected to your goal and motivated.  On Sundays I love to pick up a fitness or health magazine following my morning workout, treat myself to an espresso and catch up on 30 minutes of personal “R and R” (Reflection and Reprogramming). Magazines are short, quick and easy to read and valuable sources of up-to-date information and I always learn something new that in turn inspires me to do something new or different for the week ahead.  I also reflect on my past week for successes and shortcomings and I plan how I can do better or, simply get back on track with any aspect of my fitness and health.  Many magazines offer online weekly updates which I find are great ways to learn and stay motivated. You may find the same offerings online too.  I have come to realize as I get older that I don’t have to learn it all at once either. I have found that by committing to do or change one thing at a time, it is easier to commit to and this puts less pressure on myself to work at, I have more fun accomplishing it.

Be prepared to plan your week out ahead of time—it’s takes only 15 to 30 minutes a week.

Get yourself into the routine of planning out your week for everything that is important for your health—exercise and physical activity, nutrition, rest, relaxation, personal development time and so on.  In doing so you will be successful. I absolutely guarantee that you will because you will be doing the most important things consistently. Get into the habit of doing the grocery shopping on weekends for the upcoming week’s menu and prepare the foods that you can and store in healthy pre-planned serving sizes. Refrigerate or freeze for the week ahead, then post your menu on the refrigerator door so that when you (or whomever is preparing dinner) gets home after a full day at work, you can stay on course with your nutritional plan. This will make preparing dinner quick, easy and very healthy not to mention reduce the risk of eating unhealthy fast food and overeating.  You can apply the same strategy to planning your workouts for the week, your extracurricular physical activity etc.

Do it daily.

Get exercise and physical activity into your daily routine (at least 20 minutes) so that it becomes part of your lifestyle. As soon as fitness becomes a habit, you will simply do it just like you brush your teeth. By making exercise a daily activity  you will never have to experience that September crazy rush and stress of getting back on the horse after falling off. Think back to last summer and how you felt come September and how it felt to get back into your fitness regime at the club.  The easiest way to avoid that pain and punishment is by avoiding falling out of fitness to begin with.  If you know that falling out of routine when it comes to your fitness is your habit of behavior then change your habit. If you know that bad habits are hard for you to break then I ask you “Why do you put yourself through it?”  I am pretty sure that I know the answer but do you? Have you ever thought about journaling your feelings around exercise and then analyzing the trends around your mood and food, energy and activity and inactivity and analyzing the feelings and behaviors that throw you off your game? It is a valuable experience to work through.  Do daily at least one thing that will keep you on track, in the game (living your best life) and motivated every day and you will meet September head on with confidence, calmness and a sense of control in your life—on all levels.

It’s a wonderful way to live—it’s the good life!  If you need some coaching on how to get back on track for January I recommend you purchase my first book “GoodLife Fitness—6 Weeks To A New Body”.  I coach you through 6 weeks and help you set goals and create new habits in areas of nutrition, exercise, stress management, help you through the behavior changes as you shape your attitude and habits.  You can find my book in major bookstores.  Enjoy!