Repeat 10 repetitions, rest for only 15 seconds and repeat 2 to 4 sets to feel positive muscle tension—this is where change happens!

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

Jillian Michaels BODYSHRED is a fun, effective, 30-minute, high intensity, metabolic conditioning workout that’s the accumulation of her 20 years of expertise in the fitness industry. BODYSHRED IS ‘Intelligent Training.’ It’s kinetic, it’s energetic; it’s metabolic; it provides the ultimate challenge.

BODYSHRED Instructor Kim

Utilizing Jillian’s 3-2-1 interval approach to whole body circuit training (3 minutes of strength, 2 minutes of cardio, 1 minutes of abs), BODYSHRED integrates all of the most progressive exercise science techniques used by world-class athletes into one program. Elite workout methods like HIIT (high intensity interval training), PHA, Plyometrics, super-setting, combo lifting, 3-dimensional movement possibilities, functional bodyweight training and much more, come together in one powerful class that offers you the most successful way to get lean and shredded fast.BODYSHRED not only burns more calories while you are training, but can literally ACCELERATE your metabolism long after the workout is finished so you keep burning fat and calories at a higher rate – for up to 72 hours after a workout. You’ll shed fat, define muscle, dramatically enhance athletic performance, and transform your physique. This class is unparalleled in its approach and its results!

Knowing that this program would be successful, not only because it had Jillian Michaels name behind it but because there is testimony promoting the outstanding results, the new spring schedules were prepared, inserting this new program. In the Ottawa Region, 12 clubs launched JMBS. During a one week period there are 50 JMBS classes for members to choose from, during all times of the day and night, 7 days a week.

Hazeldean Club Associates getting Shredded

As there had been so much buzz in the clubs and on social media about this new program coming to GoodLife Ottawa, the first week of classes were at or over capacity. Everyone wanted to try this new program out, so many willing, excited, nervous and anxious members came and gave it their Jillian Michaels best. The chatter after the class was “Wow, what a workout… I can’t believe how much I sweat… That went by so quick… That was crazy fun… I did it!”

Three weeks into the new spring schedules with JMBS on schedule, the excitement is still strong and even better; members are providing great testimonies about the program. They understand the results of metabolic training and how it continues to work after you walk out the gym door. I had one member tell me that she wears a calorie/step/heart rate monitor and the first time she did ‘SHRED she burned 600 calories during the class and then for the next hour while she was grocery shopping she burned another 1000 calories. I told her “right there is metabolic training” she smiled from ear to ear and is hooked!

Beyond being extremely proud of the Jillian Michaels BODYSHRED instructor team for their abundance of passion for the program, what I am most proud of is the willingness of members to try this program. They know it’s not an easy program and it is going to make them sweat, grunt and be uncomfortable, but they keep coming, class after class, smiling and ready to get SHREDDED!

In Ottawa I can say we honestly LOVE Jillian Michaels BODYSHRED and cannot get enough – we are hooked and we want more.

Here’s what you had to say:

Running

Running  is a great way to burn calories and improve cardiovascular capacity! Superman agrees — he is faster than a speeding bullet, after all.

@GoodLifeFitness @WBPicturesCan @ManOfSteelMovie Running faster than a speeding bullet, of course! #ManOfSteel

— Steve Kovacs (@01BOND) May 28, 2013

Burpees

Reach for the sky and take off like a jet plane. Burpees were one of the most popular suggestions:

@GoodLifeFitness @WBPicturesCan @ManofSteelMovie Burpees! Because they require strength, speed, and you look like Superman as he takes off

— Dallas McAlpine (@DallasMcAlpine) May 27, 2013

@GoodLifeFitness @WBPicturesCan @ManofSteelMovie Burpees definitely make me feel like Superman. I'm feeling the burn today. #ManofSteel

— Chas Swag (@apluswag) May 27, 2013

Planks

Get abs of steel with a solid plank? Sounds super to me!

@GoodLifeFitness @WBPicturesCan @ManofSteelMovie Holding the plank position until sweat starts dripping off my face. #lovetheburn

— Jacqueline Franklin (@jacquelinefr8) May 27, 2013

Pushups

Pushups are perfect practice for holding up that falling building just as it’s about to crush a citizen of Metrpolis.

@GoodLifeFitness superman pushups its in the name even!

— VSharms (@SharmWoW) May 27, 2013

BODYCOMBAT, BODYATTACK and CXWORX

Our exclusive Les Mills classes were also a top suggestion. BODYATTACK even features a move called the Superman!  And if you really want to fly, try the latest CXWORX release which includes a skydiving move that’s sure to work your core.

@GoodLifeFitness @WBPicturesCan @ManofSteelMovie My secret to feeling like Super(wo)man is back-to-back freestyle step & Body Flow classes!

— Sophia (@FabAndSassy) May 27, 2013

@GoodLifeFitness @WBPicturesCan @ManofSteelMovie #bodycombat makes all woman superwomen ! Love it

— Joanne Meyer (@Diddlmous) May 27, 2013

Balance Ball Fly

Another great move: balance yourself on a balance ball, stretch out your legs and arms. You’ll feel and look super! Just make sure you land safely.

@GoodLifeFitness @WBPicturesCan @ManofSteelMovie The fly on the balance ball with legs and arms out !

— R L (@RL8R) May 27, 2013

Chest Press

The iconic ‘S’ over the chest demands a showcase of strong muscles behind it.

@GoodLifeFitness @WBPicturesCan @ManofSteelMovie Anything chest when I'm wearing my Superman shirt. REALLY fits in the S well!

— Marc Levy (@marclevy) May 27, 2013

We want to know: what exercise moves make you feel like a super hero?

I had the great honour of meeting Jillian as she visited London, Ontario to teach a demo class of her new 30-minute GroupEx class BODYSHRED™ and speak live at her Maximize Your Life show. Jillian, who has thousands of fans across North America, gave the members in the packed London workout studio a chance to workout under her guidance and experience what it would be like to live on The Biggest Loser™ ranch. For the 30 minutes, Jillian motivated, gave directions, and corrected the exercise form of many members. She was right in everyone’s faces and kept up the intensity of the room with her enthusiastic presence. After the workout, members could not believe how engaged she was with everyone. As a spectator I could tell that Jillian wanted everyone in the room to challenge themselves– no matter what their fitness level was.

A couple of hours after the class, we headed over to the Budweiser Gardens for Jillian’s show. Ontarians from London, Sarnia, and all over Southern Ontario came to soak-up her health and weight loss secrets. But Jillian started the evening by firmly stating that there are no secrets to living a healthy life. She made it very clear that the “secret” to losing weight is to simply “eat less and move more.” There was no special equation or magical food that she recommended eating – she just challenged everyone in the audience to respect their bodies and not treat their stomachs like garbage bins. No junk in; remember you are literally what you eat.

Dressed in flip-flops, a bright yellow sweater and faded blue jeans, Jillian joked with audience members and provided us with a glimpse into her childhood.

As a young girl Jillian was overweight and yearned for the attention of her father. She confessed that eating, and over eating, was the one way she could relate to her father and spend time with him. It wasn’t until Jillian was well into her 30s that she came to terms with her rocky relationship with her dad. Like other successful people Jillian has used all the negative aspects of her life to change, grow, and move forward to greatness.

Jillian’s mastery of fitness comes from her own desire to better herself. Her unique “no BS” approach to exercise and eating make her an ideal role model for pursuing a better you. As her show title states we should all Maximize Our Lives!

Teaching kids yoga gives them tools that will help them in life like a strong, healthy body and a clear, calm mind. Similar to adults, yoga helps kids improve strength, flexibility, coordination, posture, concentration and focus. What’s more, yoga teaches kids to bring attention to breath and mediation; ultimately teaching your child how to relax and cope with anxiety and stress.

Kids can do most of the poses in an adult yoga class but to make it fun and exciting for them, incorporate some fun games such as:

• Yogi Says – Just like “Simon Says” only with yoga poses!
• Favourite animals – Tap into your child’s imagination and ask them their favourite animal. Act out what that pose would look like such as cat, lion, dog etc.
• Go to the circus or on a safari or ocean dive –  Similar to favourite animal, have children sit in a circle and focus on their breathing as you calmly guide them through this adventure. After a few moments, have them open their eyes and tell you what animal they see. Then do a pose inspired by that animal!
• Sun Salutation – Kids are natural Yogis so teach them this yoga staple. A standard Sun Salutation is: Mountain, back stretch, Swan Dive to Forward Fold, Lunge, Plank, Chaturanga to the mat, Cobra, Downward Dog, lunge, Forward Fold, Reverse Swan Dive back to Mountain
• Press play – There are videos and recordings out there with Yoga-inspired music and games for kids of all ages. Many kids will also follow you while you follow along to an adult yoga video. Invite them to join you and make a habit of it!

How do you practice yoga with your children?

Osheaga
August 2 – 4
Parc Jean-Drapeau
Montreal, QC

Canada’s hottest summer music festival – last year’s event sold 120,000 tickets for the 3 day weekend event. There’s something for everyone, including folk rock (Mumford & Sons), indie pop (Beach House, Imagine Dragons), Canadian favourites (Tegan & Sara, Stars), hip hop (Kendrick Lamar, Macklemore & Ryan Lewis) and 80’s new wave (The Cure, New Order).
Bonus: you get to spend the weekend in beautiful Montreal!

3 Day Passes on sale now for $235. Find out more at www.osheaga.com

Ottawa Bluesfest
July 4 – 14
Lebreton Flats
Ottawa, ON

Don’t let the name mislead you: this 11 day festival features more than just blues. Be sure to check out artists such as The Black Keys, Zac Brown Band, Rush, She & Him, Neko Case, Passion Pit, Weezer, the Tragically Hip, and Serena Ryder.

Tickets on sale now for as low as $50 for one day, or $249 for a full festival wristband. See full line-up at ottawabluesfest.ca

Calgary Folk Festival
July 25 – 28
Prince’s Island Park
Calgary, AB

Bask in the sunshine and enjoy a weekend of folk music in the heart of Calgary. Check out headliners Alabama Shakes, as well as Canadian acts Bahamas and Hayden. The Calgary Folk Festival is one of the greenest festivals of its kind – this year they plan to divert 75% of waste from the festival away from landfills through their recycling and vendor initiatives.

Tickets on sale for $55 for one day to $175 for a full 4 day pass. www.calgaryfolkfest.com

Squamish Valley Music Festival
August 8 – 10
Logger Sports Grounds and Hendrickson Fields
Squamish, BC

Camp out for the weekend (literally) and enjoy headliners Queens of the Stone Age and Vampire Weekend, as well as artists such as Childish Gambino, Dan Mangan, Yukon Blonde, and Said the Whale.

Tickets on sale now for $149 (earlybird) for the weekend, and $80 for camping.
More info at squamishfestival.com

What concerts are you going to this summer?

However, there are a few “tips” or things I wish I had known in advance. So here they are in no particular order!

1. Put your camera or cell phone in a ziploc bag so you can still use it to take photos but it’s not getting colour bombed along with the rest of you.
2. Don’t worry about purchasing any “props” or accessories beforehand. They sell sunglasses, tutus, arm bands, tattoos  tank tops, shorts, t-shirts etc. Everything is pretty reasonably priced (i.e. my socks were $10 and my tank top was $15). Oh and please wear sunglasses!
3. Run with friends. The more the merrier. Put a team together and wear white!
4. Hold your breath while running through the colour stations. Your lungs will thank you. Also, your boogers will be blue, pink, purple etc. I assume this is normal.
5. Don’t plan to be in and out in a certain amount of time. It took us almost an hour of waiting at the start line before we even started and then almost another hour to run 5km (color stations, photo opps etc). You are going for the experience, NOT to crush a personal best time.

Bonus Tip: There ARE water stations so leave your water bottles in the car or at home!

Is there a colourful themed run coming to a city near you? I recommend these three runs.

The Color Run
Color Me Rad
Run or Dye

Thanks for stopping by! I welcome your comments and feedback!

With Mother’s Day, Father’s Day and my birthday fast approaching, many people are wondering how to choose the perfect gift and I think gift certificates for massages are just that!

What’s more, this is a great way to help take care of our loved ones. Massage decreases anxiety and the risk of stress induced illnesses like heart disease and stroke. It can help our loved ones manage the pain of arthritis and other causes. Even a single massage can have a positive impact on a person.

I have started giving massage gift certificates and I plan to continue. My dad called me two days after using his Christmas gift to receive his first ever massage. He said, “Why’d you have to get me hooked?” Don’t worry Dad, Father’s Day is not far off.

You can also give your mom the gift of health this Mother’s Day. Get a free three day pass and take her for a workout or two. Quality time is certainly the best gift of all!

Physiotherapists know how the body works, how to keep it moving and how to get it moving again. They use their extensive education and clinical experience to assess, diagnose, and treat a broad range of conditions. Physiotherapists do more than help rehabilitate people after an accident or injury; they help manage chronic lung disease, care for musculoskeletal conditions such as carpal tunnel syndrome, help stroke patients recover and even help prevent chronic disease.

“Physiotherapy is a growing profession – growing in terms of the number of practitioners and growing in the range of conditions we can treat,” says Doug Treloar, BMR PT, incoming CPA president. “It’s exciting to have a month to recognize the contributions of our members to the health and mobility of Canadians.”

Part of the month’s recognition includes a Say THANKS campaign, CPA’s social media program to encourage patients to Say THANKS to their physiotherapist. Every patient who enters their story on how their physiotherapist has transformed their life will have the opportunity to win a one-year fitness membership supplied by GoodLife.

DID YOU KNOW?

• National Physiotherapy Week began in 1984 as a national promotional campaign and has gained momentum through the years.
• Health Canada first recognized National Physiotherapy Month in May 2000.
• A new website dedicated to National Physiotherapy Month, www.npmcanada.ca, was launched in April.
• With over 20,000 registered physiotherapists in Canada, physiotherapy is the fifth largest regulated occupation in Canada.
• Physiotherapists go to school longer than nurses. After receiving an undergraduate degree, they must complete a minimum two-year master of science degree along with extensive clinical practice.
• Canadians spend more than $3 billion on physiotherapy annually.
• CPA represents over 12,000 physiotherapists, physiotherapist assistants and physiotherapist students across Canada.

Both GoodLife and CPA encourage members, patients and the public to visit the new National Physiotherapy Month website to Say THANKS, complete an online survey, download promotional material and learn how physiotherapists are helping Canadians to move, move more and move better.

I certainly don’t see my life as incredibly stressful. The problem has been that I don’t handle stress very well. I somehow internalize every stressful situation so if I get a little stressed trying to reach a deadline, when the work is finished and I can relax, I don’t ever fully do so.

The usual has been recommended to me – eat well, exercise, meditate – but the best tip I have been given for handling stress is even simpler – BREATHE.

Turns out I had been breathing all wrong. I don’t know for how long but somewhere along the way I started breathing with my chest and only my chest from morning to night. It makes sense right? Your lungs are in your chest so that’s the only thing that should move. Not true – the best way of breathing is called Diaphragmatic Breathing or belly breathing. Inhaling your breath into your belly allows the most oxygen into your body and combats the symptoms of stress.

Observe yourself right now. Does your stomach move out with each inhalation and in with each exhalation? When I am stressed, these actions are reversed which reduces the flow of oxygen to my brain and signals my body to stress out. When I take the time to observe my breathing and correct it, I immediately notice a difference; I feel more calm and at ease.

3-3-7

This breathing exercise has been given to me by various professionals to do every day and when I am feeling particularly anxious. It is also used in yoga but you may have missed class that day!

1. Inhale into your lungs and stomach for 3 counts
2. Hold your breath for 3 counts
3. Exhale slowly for 7 counts (make sure to squeeze all the air out of your stomach and lungs)
4. Repeat 3-5 times or until you calm down

The counts I use are 3-3-7 but you can use 2-2-5, 4-4-8 or whatever you like, as long as the inhalation and hold are less than or equal to the exhalation.

Be sure to integrate a stress relieving activity in your routine like massage, yoga, meditation, exercise – or just breathe!

Have you ever watched toddlers dance when they hear music? Shaking their hips from side to side and turning in circles? They look so … free! So I challenge you to tap into that part of yourself (I know it’s still in there!) and celebrate International Dance Day by getting into a SH’BAM, BODYJAM or Zumba class today! Let loose, let go and feel the freedom dance can bring to your body and mind.

Why should you take a dance inspired fitness class?

• Change up your workout routine
• Increase your confidence
• Improve your coordination
• Relieve stress
• Increase your cardiovascular health

I’m inspired by GoodLife’s Members

As a GroupEx instructor for the last five years I have met some amazing members who also enjoy the freedom and fun of a dance-inspired workout. One of them I will truly never forget is Leslie. Leslie had been taking my Zumba classes for almost three years, always on the left hand side of the stage, in the front row. Over the years I got to know Leslie. I learnt she was a breast cancer survivor, a mom, and loving friend. But what I didn’t know was what my Zumba classes had been doing for Leslie.

After teaching in Calgary for almost three years I decided to move back to Ontario. It was then in a typical conversation with Leslie she told me it was my Zumba classes that helped her through her battle with cancer. She said “this is my yoga … this is how I relax.” Some days she could stay through the whole class and others she needed to step out to catch her breath for a few minutes. She would always dance because she could momentarily forget about her battle and be free! To me, Leslie embodies the spirit of dance. Let go of what ails you and do what makes you feel happy and free.

Dance didn’t care if Leslie stepped out for a few minutes to take a break. It is never upset with us if we don’t stop by to say hello for a while or only feel like spending 30 minutes of time with it. That’s because dance is an expression of yourself and who you are in this moment. So if you’re looking for a way to spice up your Monday, celebrate International Dance Day. Get up and DANCE!

This week, GoodLife Fitness celebrates 34 years of giving every Canadian the opportunity to live a fit and healthy good life. I wanted to take this opportunity to not only say THANK YOU but to also share my thoughts about GoodLife’s ‘purpose,’ inspired more than three decades ago. That purpose is your compass for achieving success in your health and fitness goals.

When you read fitness articles or talk to a Personal Trainer, a popular theme is how important it is to set goals for yourself. While this is 100% true, what is sometimes overlooked is attaching a ‘WHY’ or purpose to your goals. If you think of goals as a GPS that helps you get to a destination, think of defining your purpose as the fuel or power to help you get there.

Patch stands outside of the new Coed GoodLife Fitness in Guelph, ON – September 2012

As you may or may not know, in my university years, I was riding my motorcycle when a car cut me off and I was thrown, skidding across the pavement… A very long rehabilitation process sparked something in me. I became fascinated (ok, maybe obsessed is a better word) with the incredible healing ability of regular exercise – not just physically but mentally too! As a result, not only did I pursue Business at university, I completed a degree in Physical Education and sold a small snow-plow business I had started to purchase my first fitness club.

You’re likely thinking ‘how the heck will this help me achieve my fitness goals?’

It was that accident that helped define my purpose and the purpose of 12,000+ GoodLife Associates today: to give every Canadian the opportunity to live a fit and healthy good life.

We have grown from one small club to over 300 fitness clubs across the country. Our 34th year marks a very special part of that growth, as we welcome the Members of seven Gold’s Gym locations and the Members of Extreme Fitness to the GoodLife family. We are now an extended family of 877,000! Our purpose remains unchanged despite our growth; to help Canadians live happier, healthier and longer lives.

Patch greets members in London, ON.

So as GoodLife celebrates this anniversary, we show appreciation and give thanks to our Members; I invite you take this time to look at your own goals and define YOUR purpose. Maybe you want to lose weight and lower your blood pressure; that’s your goal. Perhaps your purpose is to be a healthy role model for your kids or be around to see them graduate college; that is your purpose.

You’ve been an incredible part of GoodLife’s success over the last 34 years and we want to continue to be a part of yours. We can help you achieve your health and fitness goals but it’s up to you to define your purpose!

So tell us, what is YOUR purpose? Why do you live the good life?

Repeat alternating side to side (equals 1 repetition) for 10-15 repetitions. Rest for 15-30 seconds and repeat a total of 3 sets.

The kitchen pantry and refrigerator

So this maybe obvious when we’re talking about cleaning for health and fitness but when was the last time you combed through everything in your food collection? It may be time for some of it to be taken to your local food bank or thrown in the garbage. Ask yourself the following:

• Is it expired? Look for dates on everything. True story, I have recently found spices from the 80s (not in my own pantry of course!).
• Does it help me with my current food goals? There may be something left over from a previous lifestyle or diet lurking at the back.
• Am I really going to consume this? You thought those low calorie, gluten-free crackers were a good idea but you just don’t seem to ever want to eat them; toss them!

Your medicine cabinet

Expired medications can be harmful to you and your family’s health but those dates can sneak up; one day it’s 2006 and you buy a bottle of 300 allergy tablets, the next it’s 2013 and the bottle is only half used up and expired! Take the time to go through what you have and check the dates. Your local pharmacy will have details for proper disposal (most pharmacies have a drug take-back policy) and while you’re there, stock up on what you need.

Your closet

Nothing squashes self esteem more than trying on five different outfits because you can’t find one that doesn’t make you “feel fat.” The opposite can be just as off-putting; what’s the use of being reminded of your “fat” jeans every time you grab your skinny ones? Your wardrobe should not make you feel unsuccessful or on the verge of failure; it should support and highlight who you are now. Put wrong sized clothing out of your closet and out of your mind.

Now doesn’t that feel better?

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

Three years ago, Dr. Mark Haub, professor of human nutrition at Kansas State University, found some astounding results from what he called “The Convenience Store Diet” but others have called the “Twinkie Diet.”

The experiment

• Dr. Haub was the only participant
• 10 weeks
• 1,800 calories a day (800 less than a man of his pre-dieting size needs to consume daily to maintain his pre-diet weight)
• Instead of meals, he ate Hostess and Little Debbie snacks, Doritos chips, sugary cereals and Oreos (about 7-8 servings a day)
• Ate every three hours
• Had some vegtables and supplements

The results

• Lost 27 pounds in two months
• BMI went from 28.8 (overweight) to 24.9 (normal)
• LDL (“bad” cholesterol) dropped 20 percent
• HDL (“good” cholesterol) increased by 20 percent

Now neither Dr. Haub nor I are suggesting that anyone follow this diet themselves. I can’t even imagine how hard it was for him to stick to 1,800 calories a day with all that sugar! Sugar actually triggers chemicals in the brain that make us feel more hungry or crave more sugary foods. What’s more, our bodies need a lot of nutrients to function well and it is best to try to meet all those nutrition requirements. Best practice is to make sure that every calorie you eat helps your body.

Also, this is not even a formal study where multiple subjects participate and there is a controlled group, etc. I have, however, experienced something similar myself (another blog, another day).

I bring up this experiment to demonstrate how, when you’re trying to lose weight, an occasional sugary snack or can of pop or late night popcorn or a couple slices of pizza are not the end of your diet. We all know the snowball affect; you “mess up” and eat something you shouldn’t and then you give up and think “might as well give up.” Maybe it doesn’t happen that quickly for you but we all experience this to some degree.

A while back we asked the GoodLife Fitness Facebook fans, “Do you find it hard to eat well when you aren’t feeling your best or most confident?” We got 198 “likes” and 29 comments that all agreed that yes, feeding your body nutritionally is hard at times. And most people hate themselves for it afterward.

For me, the results of Dr. Haub’s Twinkie Diet indicate that this cycle can stop and it’s important that it does. You are going to be the one who gets you to your goal and in order to do that, you need to feel confident and happy with yourself! Your self-esteem is your most important fitness tool.

How I break the cycle of guilt:

I have found it easiest to view my diet with weekly quotas and restrictions instead of daily ones. For example, I aim for three cookies (or less) and at least one avocado a week. I have actually found that I can maintain ideal eating habits for nine days. I also don’t like to call that ninth day my cheat day; it’s just a day that I ate a cookie!

[London - ON] — On Saturday March 2, 2013, thousands of GoodLife Fitness employees, Members, partners, friends and family pedaled on indoor cycles in the 2nd annual Spin 4 Kids event, Canada’s largest one-day spin-a-thon, in support of the GoodLife Kids Foundation (GLKF).

The event featured over 7,500 riders, on teams of up to eight (beginners to experts), spinning an hour each, over eight hours in GoodLife Fitness Clubs, local malls, and hotel conference rooms across Canada—from St. John’s, Newfoundland to Victoria, British Columbia. 25 cyclists amazed spectators by riding for the whole 8 hours!

Spin 4 Kids surpassed all expectations by raising $508,027 to help Canadian kids get active.

Last year, in the first national Spin 4 Kids, GoodLife Kids Foundation raised over $184,000. As a result of this success and other fundraising initiatives, the GoodLife Kids Foundation Grant Program (www.goodlifekids.com/grant-program/granting-program), was able to provide a total of $275,000 in 2012, to local organizations that help Canadian kids live healthier, happier, and more active lives.

David Patchell-Evans, GoodLife Fitness Founder and CEO along with the GoodLife leadership team recently decided to increase their annual investment in the GoodLife Kids Foundation, so that even more funds could go directly to helping children across Canada live active and healthy lives.

“100% of the money you donate to GoodLife Kids Foundation goes to helping Kids across Canada get active and healthy!” said David Patchell-Evans, GoodLife Fitness Founder and CEO, who created GoodLife Kids Foundation in 1998. “GoodLife Fitness Clubs covers all of GoodLife Kids Foundation administrative and operational expenses so that every dollar raised will make the biggest impact on the lives of Canadian kids.”

“GoodLife’s Corporate pledge to cover all operational and administrative costs means GoodLife Kids Foundation can expand its scope to help even more Canadian Kids live active and healthy lives,” said 3-time Olympic Medalist and GoodLife Kids Champion, Silken Laumann. “Also the unbelievable and inspirational support, through staff and member participation in this year’s Spin 4 Kids, means we’re going to be able to make a tangible, positive impact on the health and quality of life of Canadian children for years to come.”

2013 Spin 4 Kids National Fundraising Champion

Dr. Richard Barter, Emergency Room Physician, Group Cycling Instructor, and National Spin 4 Kids Chairperson, who created Spin 4 Kids in 2011 as a local event in St. John’s NL, once again took home the trophy as the 2013 Spin 4 Kids National Fundraising Champion. Dr. Barter’s event, which he organized with six different GoodLife Fitness Clubs, raised an incredible total of $99,473.27! This was almost double last year’s total at the St. John’s event.

“I can’t thank everyone enough who came out to support this event in St. John’s and across the entire country,” said Dr. Barter. “We know there is much work to be done to significantly change the health and activity levels of our kids. The growth of Spin 4 Kids nationally has demonstrated that there is potential to make a real difference and promote concrete, positive change!”

Ontario Premier Kathleen Wynne Rides in Spin 4 Kids

11-year-old Elizabeth entered her family—Mom, Dad and five siblings—as a team to ride in Spin 4 Kids at the King’s Mill GoodLife Fitness Club in Etobicoke, ON. The family had always made a strong commitment to being healthy and physically active together but due to a scheduling conflict, Elizabeth’s mom was not able to ride this year. So, Elizabeth told her mom about her idea to write Premier Kathleen Wynne to ask if she’d like to join their team. To Elizabeth’s excitement, the family home received a call from the Premier’s Office, saying that Wynne was looking forward to being a part of their team! Arriving to a buzz of enthusiasm and energy, Premier Wynne was greeted by Spin 4 Kids participants, staff and GoodLife members in Etobicoke and enjoyed an hour long cycle with Elizabeth and her family, as well as pictures and a meet and great afterwards.

Fun Facts about Spin 4 Kids:

• 49 Host Events
• Participants from 104 GoodLife Fitness Clubs
• Over 7,500 participants nation-wide
• Spin 4 Kids spanned 8 provinces: NFLD, NS, NB, ON, MB, SK, AB, BC
• Most Money Raised at multi-club Spin 4 Kids event (Included participants from 6 GoodLife Clubs): St. John’s NFLD- $99,473.27
• Most Money Raised by Single Club Spin 4 Kids Event: Saskatoon SK- $34,660.05
• Oldest rider: 76-year-old in Grimsby ON
• Youngest rider: 9-year-old, in London ON
• 25 people pedaled for full the 8-hour event!

*Interviews, B-Roll Footage, and Photos available upon request*

Media Contact:
Adam Roberts – Public Relations Specialist, GoodLife Fitness
aroberts@goodlifefitness.com or 519-661-0190 ext. 424
www.goodlifekids.com or www.goodlifefitness.com

THANK YOU TO OUR NATIONAL SPONSORS

Presenting Sponsor: GoodLife Fitness
Breakaway Sponsor: Vale
Peloton Sponsor: GJ Cahill & Company Ltd.
Support Crew Sponsor: Mary R. Di Salvo Financial Services Corporation

www.goodlifefitness.com
www.nickel.vale.com
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About GoodLife Kids Foundation

GoodLife Kids Foundation is a private foundation with a vision for every Canadian kid to have the opportunity to live a fit and healthy good life. GoodLife Kids Foundation will COLLABORATE with organizations committed to EXCELLENCE and PASSIONATE about inspiring active healthy kids. To date GoodLife Kids Foundation Grant Program has given nearly $1 MILLION to over 80 organizations and helped almost 200,000 Canadian children. GoodLife Kids Foundation encourages registered charities with programs that fit the giving criteria to apply for grants!

To learn more about the GoodLife Kids Foundation Grant Program or to apply for a Grant go to www.goodlifekids.com

100% of the money you donate to GoodLife Kids Foundation goes to helping Kids across Canada get active and healthy! GoodLife Fitness Clubs covers all of our administrative and operational expenses so that every dollar raised will make the biggest impact on the lives of Canadian kids.

About Spin 4 Kids

March of 2011, Dr. Richard Barter, GoodLife Group Cycling instructor and Emergency Room Physician in St. John’s NFLD, held a spin-a-thon event to help more Canadian kids benefit from an active life. With the help of GoodLife members, associates, and their friends and family, Dr. Barter, raised over $23,000 for GoodLife Kids Foundation. This success brought upon the idea for a coast-to-coast challenge to other GoodLife clubs—a nationwide spin-a-thon, with hundreds of teams across the country spinning simultaneously in support of GoodLife Kids Foundation. In 2012, the 1st national Spin 4 Kids was born. www.spin4kids.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.

Now, I attend the gym 4-5 days a week and have never missed a training session. For the one or two sessions I had to cancel, my trainer made sure to re-schedule a make-up session that week. I have more energy and drive than ever before. Going to the gym has become part of my everyday lifestyle. I love it. Even on bad days, when I don’t feel like going to the gym, I find myself absently pulling into the parking lot. I am currently on my third year of personal training.

The main reason for entering the “Success Story Challenge” is that I’ve noticed major changes in my diet, fitness, energy level, body and my lifestyle in general. Not to mention confidence. That’s a lot of changes in a short amount of time and all those accomplishments achieved with one activity. I felt that I needed to share this with others so they can experience and enjoy this transformation as well.

The most compelling reason for beginning with a Personal Trainer is that it is so easy to make excuses to NOT go to the gym. When you have someone waiting and depending on you, the first step towards your goals – getting to the gym – is much easier.

My initial goals were to change my lifestyle (eating habits, activities, energy, confidence), get into better shape and just DO something. Before going to the gym regularly, my lifestyle was eating poorly and sitting in front of the television for 8-10 hours a day. I was content with my daily routine, just doing nothing and going through the paces. Now the days just fly by. I’m always looking for something to do. Playing hockey or soccer, or just going outside. The TV is just background noise while doing things around the house. I eat 5-6 small balanced meals a day, consisting of healthy carbohydrates, proteins and fats. I set new goals for myself all the time and my trainer is always challenging me. Now that I have a routine down, I train between 4-6 days a week. Most of the time, I’m at the gym 5 times a week, Monday to Friday.

The barriers and obstacles that I encountered were change. I don’t like change. Change the way you eat, what you eat, when you eat. Change your routine, change the way you think, learn how to exercise properly (proper technique, activating the right muscles). With help from my trainer, I am overcoming those obstacles a little more every day. Change can be good, after all!

If I could inspire others, the advice I would give them would be to mean it. If you want to change, it’s a lot easier to accomplish that goal than if you’re just trying a fad. It’s a lifestyle change, not a new year’s resolution that you drop in February. If you really want to make a change, a personal trainer is perfect motivation to achieve that goal effectively.

To maintain my accomplishments, I plan on continuing on with my trainer and enjoying the gym and being active. We have been keeping track of my success throughout my training. Here are my results:

• Body fat has decreased from 21.4% to 10.6%
• At my heaviest, I was 195 pounds; now I’m 170 pounds
• My resting heart went from 97bpm to 62bpm
• Blood pressure went from 144/92 to 125/65
• My pant size has dropped from 36 inch waist to 32 inch waist

Most importantly, my lifestyle has done a 360. I am a changed man, thank you Goodlife!

If we trust that goal setting will positively impact our personal goals, then the following steps should be used to help achieve them.

1. Keep the goals to yourself, announce the work plan
   While this may seem count-intuitive and it can be tempting to announce a personal goal, there is research showing that it may be better to keep private. Researchers from New York University gave participants a difficult work project to do. Half the group announced their goals while the other half did not. The quiet group worked longer and had higher motivation to keep working. By telling others your goal, you create an unconscious satisfaction; basically tricking our brain into thinking that we have achieved the goal. So announce that you will commit to the gym four times per week and track your attendance but don’t announce that you will lose 20lbs.
2. Align your goals to make it fun
   People are more satisfied when their goals are aligned and that their short term goals lead to the achievement of their long term goals. Psychologists Sheldon and Kasser found that people who are mentally healthy have a high degree of “vertical coherence” in their goals. In other words their short term goals fit well into their long term plans. So make your goal to attend one Zumba class per week, enjoy your time there if your goal is to lose weight.
3. Learn the small wins approach from AA
   The approach that is taught to people going through the program is to focus on small wins. Momentum is an important tool to achieve goals. Psychologist Weick explained, “once a small win has been accomplished, forces are set in motion to favour another small win.” So set a small, achievable goal (2 Group Ex classes this week) that will build momentum and drive you to your fitness goal.
4. Assist others in achieving their goals
   Research out of Stanford had undergrad students write letters of encouragement to young students who were deemed at risk from a social economic perspective. The letters advised these children that they had potential; that intelligence was not finite but was something that the kids could expand. The fact that they wrote these letters had a lasting impact on the Stanford undergrads; in fact they had higher grade point averages and reported being happier at school then those who did not write the letter. So take time to encourage your friends, bring someone to a class!
5. Think of the finite time of your life to act with urgency in your goals
   
   At a commencement speech to Stanford graduates, Steve Jobs explained the importance of remembering that we are here for a relatively short time -“Remembering that I will be dead soon is the most important tool I’ve encountered to help me make the big choices in life.” Richard Wiseman, author of 59 seconds: Change your life in under a minute, suggests thinking for a minute about a close friend speaking at your funeral and speaking about your legacy. A speech by Candy Chang tasked people to go through the personal exercise to finish the sentence “Before I die I want to ____.”

What tactic from this checklist will you start with?

It’s like that with group exercise. When you exercise with others, it becomes more fun. In a group fitness class, the relationship with other people is non-threatening and non-judgmental. Everyone is there to do his or her best. No one is looking at you to judge whether you have a perfect body or if you can do a certain move. Everyone just gets into it together. The music is great, the energy is great, and all these other people are sharing the experience with you.

When you know the people beside you are going for it, sweating, trying their best, you’ll be more motivated to just “go for it” yourself. In simple terms, group interaction and group energy help everyone achieve better results.

In today’s fitness world, there are so many kinds of group exercise. There is something to suit everyone’s taste and everyone’s temperament. If you like a quieter, contemplative approach, you can do a BodyFlow class or Tai Chi. Or if you’re looking for something more active, you could take a BodyCombat or Zumba. You can do BodyStep, you can do RPM.

There are many types of group exercise activities to choose from. Everything from Aqua Fit classes to all kinds of dancing – from ballroom to hip-hop- are available in most communities and it’s all great for your body and for your spirit.

Group exercise classes keep us inspired and energized. These classes introduce us to different styles of teaching, different paces of exercise, different levels of intensity. If you join a class and it is not for you, there is another one that will give you what you’re looking for.

For so many regular exercisers, GroupEx is the ultimate way to get in shape and have fun. It’s one of the very best ways to maintain the good life, both physically and socially.

Keep up with physical activity: Continue physical activity, releasing those natural endorphins, and you’re sure to boost your mood! Try an activity that you’ve never done before to keep it fresh and fun – now is your chance to try the Group EXercise class you’ve always wanted to! Don’t want to give up your regular thing? Simply pair your routine with a new playlist filled with your absolute favourite songs of all time and you’re sure to be smiling.

Host social gatherings: Who doesn’t feel fantastic after an evening of good friends, good food and great laughs? Maybe you can’t go on a vacation to a hot destination this year, but you can certainly warm things up with a little tropical themed party…perhaps a little Hawaiian Luau? I love hosting potluck parties and to make it even more exciting, I always attach a theme. To me, themes make it even more fun and also give everyone a little extra something to look forward to.

Random acts of kindness: Not only will you ease someone else’s February blues, but you’ll feel great knowing that you put a smile on that someone’s face. Even the simplest of gestures is sure to brighten anyone’s day. Today I brought treats to work for everyone and someone hugged me for it – take that February blues!

Freshen up your surroundings: Since you’re spending more time indoors than you’d probably like to, why not freshen up the space you live in? It doesn’t have to be an extravagant or expensive project at all – simply putting up more photos of friends and family is sure to brighten up your space and make you smile as you reminisce about all the good times. Even adding an arrangement of fresh flowers to a table or buying a new houseplant will make you feel great…a little “Spring” inspiration and a visual reminder that warmer weather is just around the corner.

Just dance: Shake it like no one is watching! The living-room dance party is a staple in my home and brightens even the worst of days. Make some space, turn on a beat and get the entire family on the floor for a fun way to kiss those February blues goodbye!

Embrace the season: And if none of the above works for you, you know what they say – if you can’t beat ‘em, join ‘em! Check out all the fun winter activities that are out there in your community or simply enjoy walking in a winter wonderland.

Simplify

In my pursuit of prowess in the kitchen, I tried many recipes from books and magazines that were delicious. However, I never seemed to get around to making them on a regular basis. I realized that I was trying way too hard! A dinner of lightly spiced, oven baked chicken with broccoli and brown rice is tasty, healthy, and much more doable for me than the multi-ingredient, multi-step meals I used to attempt.

Find tools that help you

I really do not like to chop vegetables; I don’t like how long it takes and I don’t like the risk it puts my fingers at. I tried a food processor but, with limited counter space, it was too much of a hassle to pull out and use every time I needed to chop ingredients. I found a great hand chopper for less than $20 that easily, quickly, and safely cuts my food into bite sized pieces.

Freeze what you cook

Some days I find myself actually enjoying my time in the kitchen so I’ll make a huge batch of soup (Leek and Potato is my favourite!) and freeze it in a silicone cupcake pan. Once frozen, I pop the “soup pucks” out and store them all together in a freezer bag. Two pucks equal one serving and are easy to take on the go. Just place in a bowl and heat in the microwave.

Find a grocery shopping schedule that fits you

My mom worked full time and ran three kids back and forth from dance, hockey, tutors, and music lessons; she planned our meals and did all the shopping once every two weeks. That was what she needed to do to “keep it together.” For years my partner and I would try to follow a similar schedule but we always seemed to throw out so much! We don’t keep to a consistent weekly schedule so we often find our evening meal plans change at the last minute. One day it occurred to me to stop trying to plan so far in advance! We luckily live within walking distance of a grocery store so I stopped putting that pressure on ourselves to be “organized” and started shopping for two to three days at a time. We are saving so much money and are much happier to cook with fresh ingredients.

An oldie but goodie – the Crockpot!

There are plenty of Crockpot recipes online but what has really helped me is realizing all the unexpected foods you can cook in a Crockpot; baked potatoes, black beans (great source of protein and fibre), and oatmeal have all turned out very well for me and help me eat better. I love that I can hit up my favourite Group Ex class and come home to a cooked or mostly cooked dinner!

Bonus tip: Did you know you can use your rice cooker for whole grains like millet and quinoa?

Do you have any kitchen tips to share with me?

Ice Skating
It’s the perfect time of year to get out, lace up your skates and hit the ice. If you live in or around Toronto, there are some great rinks to hit up; the first one being Harbourfront. Once a week (usually on the weekends) they hire a DJ to play some great music while people skate and sip hot chocolate. This is a great, fun atmosphere to get to know your date better while burning some extra calories!

Drop-In Indoor Beach Volleyball
Indoor beach volleyball facilities always have drop in times where you can show up and find a team when you get there. Playing a sport in a team setting is a great way to make friends and get to know each other and volleyball is great because there isn’t any rough contact with other players!

Salsa Dancing
From personal experience, one of the most fun dates I’ve ever been on was when a date took me to learn how to salsa dance! The class had about 20 people in it, and it was so fun, we laughed the whole time and made friends with other people as well! The instruction was great! Even though the date ended poorly, the dancing was a blast, and I definitely felt it the next day!

Go For a Nature Walk
If you live in an area with some trails and paths, get your boots on and hit the trails! Nature is so beautiful this time of year and a walk is a great way to talk with your date in a more intimate setting.

Play In the Snow
How much fun is it to play in the snow? Why not bring a date? Go tobogganing or tubing… getting back up the hills is a great lower body workout and it’s a great way to laugh and let loose!

These are all great ways to burn calories in the winter months while getting to know someone new. I’d love to know if you have any other suggestions for date ideas that get you moving! A trail run? Cross country skiing? Have you ever been on an active date before? Maybe you went on an active date this year? I’d love to know! Please share your experiences in the comment section below!

Yours in Fitness & Health,
Sarah

I was so excited all weekend; the night before I wanted to sleep in my workout gear so I’d be ready. The next morning I was up bright and early and we got on the road. Ice and rain couldn’t stop us!

Bring it on, Jillian!

Waiting for class to start my fellow classmates and I chatted. Would she yell at us?! Would that be scary or just too cool?

I wanted to keep my Facebook friends jealous updated and as I was at the front windows trying to get a good signal, she arrived! In a puffy black coat, black Capri leggings, and blue sneakers, I watched her step over the snow piled curb on Youge Street and into the club.

If you’ve ever done one of her videos, you may be familiar with the circuit flow that she uses. BODYSHRED™ is the highest intensity of all her workouts I’ve done so far. Each circuit is 3 minutes of cardio and 2 minutes of strength ending with 1 minute active rest periods of ab work i.e. you don’t get a rest in the 30 minutes! It was intense. There are some new moves I haven’t seen or have rarely seen including rolling back onto the floor and rolling back up to standing again. No hands!

We were jumping a lot: skaters, jumping jacks, burpees, squat jumps. Less than 10 minutes in I was cutting corners. My mouth was dry and I could feel the power draining from my muscles. “You’ve got half an hour, what are you going to do with it!?” she yelled. Of course she was right — so I grabbed a small sip of water and pushed on.

Jillian left the instructing to her co-trainers (including Assata McKenzie) and walked around while we carried out the routine. “Lower!!” she’d shout during a particularly harrowing set of squats. She also told people they were “doing awesome” and she said on more than one occasion that we were one of her most favourite classes ever! Exactly the combo of nice and bad a** you expect her to be.

I did my best through the middle circuits. My stomach cramped. My mouth got dry again! I was pretty sure I was going to lose it. But the leg cramps I’ve been experiencing lately in cardio classes didn’t have a chance to appear. She kept repeating that even if we only did 3 reps she’d be happy and that was good because, sometimes, that was all I had in me. Finally, the last 2 circuits got less intense. Through the various squats, lunges, and planks with arms I was able to keep my own a bit better.

The class ended with some stretching and lots of praise from Jillian. “We love you Jillian!” someone called out. “I love you more,” she said back. “You guys are awesome!”

I’d done it — I had survived 30 minutes with Jillian Michaels. It was such a great workout! The next day I am feeling it hard. I can’t wait for it to come to a club near me. The instructors at GoodLife may not be international stars yet but they can be pretty bad a** themselves!

For more information about Jillian Michaels BODYSHRED™, visit JILLIANMICHAELSBODYSHRED.com.

Start: Stand tall with feet wide apart and toes facing out on a 45 degree angle. Lift your arms up to shoulder level with palms facing down (or forward if it feels better on your shoulders).

Action: Draw your navel in gently to brace your abdominals and hold as you lean forward and lunge to the one side. Keep your back straight and rotate from your chest as you reach your hand towards your lunging foot (squeeze your butt to keep your knee aligned over the foot). Pause and breathe in, exhale as you push out of your lunging leg to return to standing. Repeat to the same side.

Repeat on one side 10-15 repetitions. Repeat to the other side. Repeat 3 sets.

I’ve been practicing hot yoga for a few months now and I try to go 1-2 times per week. Keyword there is “try.” With the demands of a full-time job, 2 toddlers, a cat, a dog and a husband, I have to admit I’m not so great at hitting up the gym, let alone practicing hot yoga regularly. Having said that, I present to you my #1 2013 New Year’s resolution: Commit to be fit. New Year, new you…right?

GoodLife Fitness is hosting a 28 Day Hot Yoga Challenge throughout the month of February, and the ultimate goal is to complete 20+ classes within the 28 day period. Sounds interesting, right? I’ve also been told by one of my fave hot yoga teachers that it takes 21 days to form a habit. This is it! This is the kick in the pants I need to start exercising regularly!

Today is Day 1 of 28. I’m pumped, nervous and a bit scared, but I promise myself that I won’t sweat the small stuff throughout this entire month. I’ve done everything I’m supposed to do to prepare for this Challenge. Google research has told me that I should ask myself the following questions:

1. What is my intention for the challenge? My sole purpose is to get into a routine of exercising regularly.
2. What do I hope to accomplish? I’ve set a personal goal to complete at least 21 days of the 28. I also hope to gain more strength and flexibility, as well as improve my postures. Losing a bit of weight wouldn’t be too shabby either.
3. Plan Ahead. What classes fit into my regular schedule? I checked my GoodLife Hot Yoga schedule and there is at least one class each day that I am able to attend.
4. What obstacles may I face and how will I overcome them? The biggest obstacle will be trying to balance the Challenge with the demands of my job and family, but advance planning should help me avoid a crisis. Another obstacle will likely be my sheer laziness due to being tired, but to overcome this I’ll reflect on my goals when leaning towards the couch rather than the studio.
5. Are your friends and family on board for motivation and support? Although everybody thinks I’m crazy, they can’t wait to see how this pans out.

Let the Challenge begin! Who’s coming with me? Check out my post next week to see how my first week went.

Namaste.

In elementary school and high school I wasn’t allowed to take gym class due to my asthma and because of this I really felt like I was missing out. I had a ton of energy too! Why? Because one of the medications I was on had caffeine in it that equated to 10 cups of coffee. This didn’t negate the fact that in high school, I was 30 pounds overweight; every time I tried to workout I would have an asthma attack.

During University, I slowly started an exercise program with the advice of my doctor who said that believe it or not, the best cure for exercise induced asthma, is exercise itself! It slowly started to work; the more fit I got, the better my asthma got. Eventually I was able to get off some of the medication I was taking.

I started working at GoodLife 15 years ago as a Membership Consultant, then an Assistant General Manager, General Manager, New Club Openings, and many other roles. My best GoodLife accomplishment was when I became certified in BODYATTACK™ and BODYPUMP™ and started teaching regularly. I have been able to reduce my intake of medication dramatically since then and am able to teach these high intensity cardio classes. I am enjoying life so much more and am 20 pounds lighter than I was in high school!

It’s amazing what regular exercise has done for my life. It’s also amazing how our company is in the business of changing lives for the better through exercise – thank you to all of you who make this possible every day.

Alana Free, Vice President of People and Culture at GoodLife Fitness

1. Use disinfectant spray BEFORE you use a machine and re-sanitize after as a courtesy to the next user. Ensure you wipe all areas you will touch.
2. Use a towel to create a barrier between yourself and machines, mats, floors.
3. Designate one side of the towel as your body side and one side as the gym side and be consistent – I always designate the GoodLife logo side as the gym side – easy to remember.
4. Do NOT wipe your face with your hands.
5. Keep your workout gloves in a separate bag inside your gym bag so you aren’t contaminating your gym bag.
6. WASH your hands before you leave the gym. Even if you don’t shower or use the loo, soap up your digits before you rub your eyes or make your shake.
7. Put your dirty gym clothes in a plastic bag inside your main gym back and wash them as soon as you get home to avoid bringing germs into your home.
8. Wipe off your iPod with a disinfectant wipe – chances are you changed your tunes at least once during your workout.
9. Wash the mouth of your drinking bottle after each workout – damp surfaces pick up airborne particles and are great breeding grounds.
10. My ultimate germaphobe favourite (coming from a girl who grew up on a farm) – spray or wipe the soles of your shoes with disinfectant – you’ve been walking in everyone else’s sweat drops.

Holidays come with richness in everything! But mostly, my body just feels sluggish from the abundance of dinners, deserts and even stocking stuffer treats sitting in our pantry (let’s face it, they’re devious and delicious), but too much is just too much!

I find that although I love the holidays, I tend to enjoy being able to get back into my routine, especially the routine of regular eating.

I don’t have a lot of time in the morning (as many of you, I’m sure) and it’s not always easy to get ready between taking care of a young toddler, a husband and a dog, and still managing to make myself look a little less like a tornado survivor. Clearly time is not on my side. BUT, I have found something that makes things easy in the mornings and the best part – it actually gives me energy to tackle the day.

My secret… green smoothies. Yes, they may sound gross and may have an odd green hue to them, but they are delicious and have given me a quick breakfast and boost in my energy levels.

The easy thing about this recipe is if I’m out of fresh fruit for the day, I always keep a back-up stash in the freezer. I wanted to share with you my favourite morning bite… I mean gulp.

- 1/2 a banana (yes, I even freeze those – just make sure you take them out of the peel before you freeze yours…unless you like a little peel in your morning smoothie )

- About a cup of mixed berries

- Flax seeds (about a tablespoon)

- A handful of Spinach and/or Kale

- Water (enough to cover the berries)

Throw everything into a blender and mix until you have a liquid smoothie.

;

To shake things up every once in a while, I’ve thrown in one or a few of these extra ingredients:

- 1/2 an avocado (you’d be surprised how smooth and creamy it makes your morning drink)

- Frozen peaches (a couple of wedges)

- A bit of honey (if you’re trying to fight off a sweet tooth that morning)

- A drop of orange juice

- If you’re out of spinach or kale, you can throw in any sort of green (I’ve done dandelion, mixed greens, and yes, even lettuce (though the lettuce is very watery)

The beauty of these smoothies is that nearly anything can work. They’re fast, easy, and definitely help get me going!

Have you tried your own recipe?

Rather than make a resolution, make a commitment to yourself – commit to being healthier, to having more energy and to breaking out of your comfort zone.

I’ve always said that the heaviest weight in a gym is the front door; and man, that door is heavy when you are first beginning. Walking in to the gym can be intimidating, especially during the overcrowded January and February months. Don’t let your fear of the unknown hold you back – push open that door and make your way to the Group EXercise studio, because there is no better place to start your journey to a fit and healthy you!

The energy in the clubs is electric and the Group EXercise instructors are jazzed that classes are filled to capacity! Not only will you receive motivation from the instructor that is commanding the stage, but you will feel the energy from the other participants in the room, and this will encourage you to keep going, to make it to the end of the class. The atmosphere in a Group EXercise studio will help you breeze through 55 minutes of challenging work without even noticing how much time has passed! Group EXercise has great social benefits as well as you are able to connect with like-motivated people who share common goals and enjoy the same activities as you.

Group EXercise is safe, educational and effective. Group EXercise instructors at GoodLife are certified as Fitness Instructor Specialists either through canfitpro (Canadian Fitness Professionals, Inc.) or through their provincial certification body, and have become certified to teach Les Mills programs and others that are held in your club. Group EXercise instructors are knowledgeable about the programs they teach and can help clarify what exercises you are doing, how to execute them in the right way to ensure you prevent injury and what you should be feeling when you do the exercises. Most importantly, Group EXercise instructors can tell you WHY the program is doing a specific exercise or type of training and how you can benefit from doing it.

Group EXercise can provide variety in your exercise routine! Want to challenge your muscles and sculpt, tone and strengthen your entire body? Why not try BODYPUMP?

Want to relax, reconnect to your body and build flexibility and strength? Try BODYFLOW.

Looking for an intense cardio challenge that will also build strenght and stamina? Hit the RPM studio or take a BODYCOMBAT, BODYSTEP or BODYATTACK class.

Want to let loose, dance and have some fun? Try BODYJAM, SH’BAM or ZUMBA!

How about a short, sharp workout that will inspire you to the next level of fitness, while strengthening and toning your body? CXWORX is the program for you!

Hoping to find something with less impact? Try BODYVIVE, the whole body group fitness workout that uses resistance tubing, balls and body weight to boost fitness and core strength.

Whatever you are looking for, the Group EXercise studio can deliver it! The worse part of Group EXercise is making a decision about WHICH class to take!

We know that you want to get results, and fast. Working out in a group gives you the confidence and support you need to unleash yourself! There is something in Group EXercise for all fitness levels – you will gain strength and confidence from working out with others, motivating each other to work harder and push yourself a little more than you could ever do alone!

With Les Mills release week starting next week in all clubs across Canada, there is no better time to start Group EXercise. All Les Mills classes will be introducing new releases, packed with chart-topping music and the latest cutting-edge choreography!

Don’t miss out! It’s time to break out of your comfort zone, challenge your body and mind, and commit to being a healthier, happier person! Call your local club and sign up for a release class today!

Every year millions of people proclaim their New Year’s resolution is to lose weight. As a health and fitness expert I tend to minimize the usage of the term ‘lose weight.’

Why?

I don’t believe people should become too obsessive over a particular target weight. As long as you are exercising, which along with a proper diet is the BEST way to lose fat, then you will be adding muscle mass. Lean muscle mass weights more than fat. Did you know that one pound of fat occupies more space than one pound of muscle? Although you will be losing fat, you will also be adding on more lean muscle mass becoming both slimmer and stronger!

So how do I shred fat and keep it off for good?

Consistency

Exercising in a consistent pattern is habit forming. Your body likes to be in a pattern so if you regularly work out 4-6 times per week for a few months it will become the ‘new normal’ for you. You will feel like garbage if you go a week without a workout.

Workout Buddy

Having a workout buddy doesn’t necessarily mean you work out together. It could be a friend or co-worker at your office that you walk to the gym with and go your separate ways during your workout. This way someone is holding you accountable. On the days when you feel like skipping the workout, your workout buddy can help motivate you and vice versa when they are feeling low on energy.

Build Muscle

Don’t fall into the ‘fat-burning trap’ and think that the only way to lose fat is by doing cardio. A combination of resistance exercises (weights) AND cardio is the ticket to a smaller waistline! Muscle burns more calories at rest than fat does and therefore your metabolism will be increased.

Decrease Alcohol

Alcohol consumption is an often overlooked factor in those looking to lose weight and shave off fat. A big night of drinking can provide the equivalent of an entire daily caloric intake! Some of these extra calories can be stored as fat.

Eating

Those that skip breakfast are more likely to overeat later in the day. Look at your body like a furnace. It needs fuel to fire. Smaller more frequent meals are preferred over a massive dinner serving. While we are on the subject of food, increase your vegetable, fruit, seed and nut intake while reducing your grain, dairy, and sugar intake. Eat pastured meat (animals that graze in a field as they were intended as opposed to grain fed ‘super-farms’). Avoid processed foods and choose to make home cooked meals rather than prepared ones. Stop drinking pop too – that stuff is nasty!

Follow these 5 tips and you will be on your way to a leaner, healthier body in the New Year! Do you have any tips I’ve missed? I’d love to hear about them below.

Disclaimer: As you can appreciate entire books have been written on proper dietary considerations. This post only briefly touched upon a few of the changes that are beneficial to fat loss.

Build into your standard strengthening exercise new variations to keep your workouts new & challenging. Your body will be surprised and that’s how you continue to get results and stay motivated!

Start: Start in a standing position with feet hip width apart (and a dumbbell in each hand for extra challenge).

Action: Transfer your body weight onto your left leg and cross your right foot behind your left leg while keeping your hips facing forward (do not twist). Bend both knees to lower your hips down until your front thigh is parallel with the ground (back heel lifted). Pause at the bottom of the lunge (hands on thighs as shown to help an upright posture). Push up through the ‘front’ (left) leg to rise and return to starting position. For a greater challenge, add a bilateral bicep curl as you cross-behind lunge.

Repeat 10-15 repetitions on each leg and perform 3 sets incorporating the upper body bicep curl.

1. Un-slump yourself! Get started!

Write one goal that is realistic and achievable. Create a plan (by writing it down with an action step) and tell someone.

2. Make smart, healthy choices and good things start to happen.

For example decide that you will pack your gym bag and leave it at the door and go to bed one hour earlier and wake up in time to go to the gym on the way to work. Repeat that action three mornings a week and within three weeks, you will have more energy, feel stronger, and look slimmer and you will become more productive at work.

3. Expect set-backs and be ready for hang ups and bang ups -

because they will happen even to the fittest and healthiest of people. Don’t wait to start next week or next month, because you likely won’t. Practise forgiveness, cancel out the negative self-talk and replace it with positive thought and action and get back the very next day

4. Build security.

By participating in scheduled programs like Group EXercise classes, TEAM Training programs or GoodLife’s newest “Group EXclusive” programs. These new Group Exclusives will help you learn how to workout in group exercise more effectively and safely according to your own individual needs and abilities. You get to work with a TEAM Training Coach in a small group (3-12 people). This is the best time of the year to hire a Personal Trainer to get you on track or back on track with your fitness. Call on a friend to meet you at the gym. These strategies work so build them in to your plan.

5. Build your muscles, your mind and your attitude (resiliency) …

… so you can be strong for when life throws you curve balls. When you are fit and healthy you have the resilience to un-slump yourself and push-through on days that get tough. When I am having a bad day, I force myself to go to the gym, book a workout with my personal trainer, attend a fitness class with friends or I run outdoors. I spend time doing those things that will help to ‘re-program’ my brain, re-energize my body and re-jig my attitude. Even reading a good book, just like this one I found on my shelf, can get you back into action and into good shape and…… “Oh! The Places You’ll Go” when you decide to.

It’s a New Year with many new opportunities for you to succeed!

Good Luck,

Mo

As we enter into the coldest and darkest months of the year, the temperature and amount of sunshine aren’t the only things that drop. Vitamin D levels in the blood drop as well, leaving many Canadians deficient and in most cases very deficient.

Why? Midday sunshine exposure on the skin is the best way to make Vitamin D but as winter arrives, our Northern Hemisphere is tilted away from the sun and the rays are less powerful. This makes the proper amount of Vitamin D synthesis almost impossible.

Vitamin D Implications

Vitamin D deficiency has been linked with many diseases and conditions involving cardiovascular and bone health, the immune system and cancer.

But how do we make Vitamin D?

Ultraviolet Radiation B or UVB hits the skin triggering cholesterol into a hormonal pathway leading to Vitamin D synthesis. Conversely, cholesterol levels may rise due to lack of sunlight conversion into Vitamin D during darker months. Also – melanin, the determinant of skin, hair and eye colour is our body’s natural sunscreen. This pigment absorbs UV radiation from the sun.

Human Migration

Because humans evolved over many thousands of years in more equatorial (sunny) regions like the horn of Africa – darker skin (more melanin) was preferred as it is more resilient to solar radiation (less chance of sunburn). This also means that those with darker skin require higher levels of sun exposure for Vitamin D synthesis then that of someone with lighter skin colour due to higher concentrations of melanin absorbing UVB. So as humans started migrating into more northern and southern climates with less sunshine our need for darker skin wasn’t as strong. Therefore generations of living in less sunshine resulted in lighter skin colour which meant that the skin was more sensitive to UVB radiation. (Think of what happens when fair skinned individuals go to the tropics – sunburns!). Although these adaptations have helped fair skinned individuals synthesize Vitamin D with less sunshine, the amount of rays necessary in the winter months are not enough. Unfortunately sitting indoors all day staring at artificial sources of light does not help synthesize Vitamin D!

How Improve Vitamin D Levels

The only way to know for certain if you are deficient is to get a blood test to measure your serum 25 (OH) D levels. If you are deficient, as many of us are, start supplementing with cod liver oil – the best source of Vitamin D (1 Tbsp. = 1300IU). Shoot for at least 1000IU of Vitamin D/day. Vitamin D supplementation is extremely safe. Although milk is fortified with Vitamin D it isn’t the best source (1 cup = 120IU). Try and get out into the sun more and increase UVB ray exposure. Sunshine exposure guidelines – for those with light skin 15 minutes and those with dark skin up to an hour preferably in a more equatorial region. Use sunscreen if in the sun for longer periods. Even more reason to take a winter tropical getaway!

Have 1, not 10.

This is one of the hardest rules for people to follow. Holiday parties are usually full of finger foods, and 1 is 2 and 2 is 5 and magically you’ve eaten 10 h’orderves. If you’re headed out to a holiday party make sure you eat a good meal before you go packed full of protein to fill you up. If you’re full, you won’t be tempted to snack as much.

Don’t skip your workouts.

People get busy, especially closer to Christmas travelling around going to see family and friends; a lot of the time our workouts get pushed to the back burner. With so many different ways and different options for exercise, it’s easy to stick to your fitness routine over the holidays. Grab a friend or family member, throw on a toque and gloves and go for a jog outside, pop in a yoga video and stretch it out indoors and if you’re lucky your gym will be open on Christmas Eve and Boxing Day so you can slip in for a quick hour of cardio and weight lifting!

Be mindful of your wine glass.

It’s not uncommon to polish off a bottle of wine while you’re sitting around the table with friends and family. The best advice I can give is just be mindful of how much you’re drinking. Wine and other adult beverages are packed with hidden calories (even the non-sweet ones!) and it’s very easy to completely counteract a workout with a night of indulgence. If possible, choose water with some lemon or lime, or maybe some frozen berries for added flavour!

Choose the right foods at restaurants.

A restaurant can be a place of romance, class, and quality time with those special to you. It’s easy to order something such as a pasta dish and eat the entire thing. It’s been said before that you should ask for half the meal to go as soon as you order your meal, which is great advice! If you want to eat your whole meal however, opt for a salad with some form of protein and again – be mindful of your wine glass!

Keep active.

If you’re not scheduling time to work out, try and convince your friends and family to participate in fun activities with you. A snowball fight, building a snowman, make an ice rink and go skating, cross country skiing – the options are endless and really quite fun! They can make for some serious fun and lasting memories.

It’s all about balance and if you practice balance over the holidays, you will remain successful and will get a great start to your New Year’s goals! If you over indulge, make time the next day for some exercise. Check in with your gym and find out what the holiday schedule is. If you do a lot of Group Exercise, the Group Exercise schedule usually changes around the holiday’s as well so check in at your fitness facility!

How do you find your balance over the holiday season?

On your left side with your bottom elbow directly under your shoulder with forearm forward. Keep
your top hip stacked directly above your bottom hip with bottom knee bent 90 degrees and top leg
extended.

Action

Press down into your forearm and bottom knee as you lift your bottom hip off the ground as shown.
Squeeze your butt and brace your abdominal (pull in). Lift top arm straight up towards ceiling. Lift
top hip up higher by pushing into forearm. Pause for 1 second, then lower hips towards the starting
position (half way down) and repeat the lift 10 times for 1 set. Switch sides and repeat.

These ‘oblique’ muscles of the core love isolated muscle work so enjoy that feeling (burn) in the muscles as you work your waistline.

You can cook sweet potato in all the normal potato ways, but by far the simplest is the oven-bake. Cut, season and bake on a tray in the oven for about 30 minutes for perfect results every time. With similar cooking times and temperatures cooking alongside beef is often a match made in heaven. Add a few veggies to finish and you’ll feast like a king.

The upside you ask? Sweet potatoes are a source of fibre and an excellent source of Vitamin A to help you see through these long winter nights. Add to these benefits lower calories and more consistent cooking results and you could quickly make sweat potatoes a regular at your dinner table.

My tip: Oven-bake wedge cut sweet potatoes at 450 degrees for that crispy on the outside, soft in the middle texture. Add a little all-purpose seasoning for some more flavour.

Cajun Sweet Potato Fingers with Chili Mayonnaise

This spicy-sweet appetizer can be served with any flavoured mayonnaise. For a variation, try these potatoes as a side dish without the dip. Chili garlic sauce is available in the Asian section at your local grocery store.

Preparation Time: 10 minutes
Cooking Time: Not Available
Baking Time: 30 to 35 minutes
Servings: 24 to 36 “fingers”

Ingredients:

3 small Ontario Sweet Potatoes (unpeeled)
1 tbsp (15 mL) olive oil
1 tbsp (15 mL) Cajun seasoning
1/2 cup (125 mL) low-fat mayonnaise
2 tsp (10 mL) lemon juice
1 tsp (5 mL) chili garlic sauce or chili powder
1 tsp (5 mL) grainy or Dijon mustard

Preparation:

Cut potatoes in half lengthwise; cut each half into 4 to 6 “fingers.” Place in large bowl and toss with oil and Cajun seasoning to coat evenly. Bake on baking sheet in 400 F (200 C) oven for 30 to 35 minutes, turning once, or until tender and beginning to brown.

Meanwhile, in small bowl, combine mayonnaise, lemon juice, chili sauce and mustard. Serve as dip for potato “fingers.”

Recipe Courtesy of Foodland Ontario
www.foodlandontario.ca

If you are a Member of GoodLife Fitness join us Wednesday, November 21, 2012, as we celebrate Member Appreciation Day.

We invite Members to bring their friends and families, to try out the facilities for free! Guests are welcome to use the equipment and try out different Group EXercise classes.

A special workout card is available for Members to pick up at the front desk during the day to help you keep track of your workouts leading up to the New Year.

Member Appreciation Day

Wednesday, November 21st
Any GoodLife Fitness location
Visit the Front Desk to pick up your Holiday Workout Card!

Many of us come from “meat and potato”  households where vegetables are typically limited to spinach, broccoli, beans, corn, and carrots (and, of course, potatoes). When I moved from home, I started to encounter strange vegetables I’d never even heard of but my diet is the richer for trying them and learning to cook with them. My very favourite is the leek or leeks.

Leeks appear to be rather large green onions and they are in the same family. They are often describes as having a mild, onion-like flavour. I have even heard of people recommending that if you don’t like onions, you can replace them with leeks in recipes to get a sweeter flavour and some of the same texture.

Preparing leeks takes some time as they collect a bit of dirt between their leaves as they grow. I usually cut off the green leaves (the white part is the most edible) and the roots and then cut the leek lengthwise. This way I can separate the leaves with my fingers as I hold it under running water. Then you can slice or dice them as needed for your recipe.

I usually make Leek and Potato Soup but I always eat about half the leeks as they’re cooking because they smell so good! I’m still perfecting my soup recipe but if you’re interested in trying the mighty leek, this recipe from Foodland Ontario will be on my table this week!

Leeks Provencale

Preparation Time: 10 Minutes
Cooking Time: 25 Minutes
Servings: 4

Ingredients:

6 Ontario Leeks, washed & trimmed
1 tbsp (15 mL) vegetable oil
2 cloves Ontario Garlic, crushed
4 Ontario Greenhouse Tomatoes, skinned, seeded and chopped
1 tsp (5 mL) dried thyme
2 tbsp (30 mL) chopped fresh parsley
4 tbsp (60 mL) dry white wine or chicken broth
Salt and freshly ground pepper

Preparation:

Cut leeks into 2-inch (5 cm) pieces. Cook for 10 to 15 minutes in lightly salted boiling water, until tender.

Meanwhile, heat oil in small saucepan and fry garlic until softened. Stir in tomatoes, herbs and wine; simmer gently for 10 minutes or until tomatoes are softened. Season mixture with salt and pepper.

When leeks are cooked, drain well and place in serving dish. Spoon tomato mixture into dish and turn leeks in sauce to coat. Garnish with parsley sprig.

Recipe Courtesy of Foodland Ontario
www.foodlandontario.ca

Start: (1) Stand on your left leg, with hands on hips (with/without dumbbells) and lift your right knee up to hip level as shown.

Action: (2) Lift both arms up and across in front of your chest (squeezing elbows towards each other).

Repeat 3 sets of 8-10 repetitions on each leg. (3) Simultaneously open your right knee and both arms out to the side (thumbs should touch the shoulders). Brace your abdominals, squeeze your butt (gluteal muscles) and shoulder blades together to help keep your balance. Pause and return
to starting position and repeat. Avoid touching down with your right foot until you complete 8-10 repetitions. Repeat on the other leg.

Perform 3 sets of 8-10 repetitions on each leg.

• 1 mini-Kit Kat bar, 73 calories
• 1 mini-Snickers bar, 80 calories
• 1 mini-Butterfinger bar, 100 calories
• 1 Reese’s Peanut Butter Cup, 100 calories

I am one of the worst for the “just one” rule. I can’t have just one because sugar is addictive and having one makes me crave about 5 more… per day… for about a month. These mini-bars are so tasty, but when you eat a lot of sugar, like most of us do around Halloween, do you really know what it’s actually doing to your body? Let me break it down for you. There are two main types of sugar:

Glucose

Glucose is a simple sugar that your body enjoys in very small amounts. It’s the body’s main source of energy, so when you consume a small bit of it, your brain recognizes that you’re eating something and knows when to tell you you’ve had enough. However, if you eat too much it produces very low density lipoproteins in your blood which can cause problems (like cardiovascular disease). Too much glucose can also result in weight gain, as we’ve all heard, sugar is the new fat.

Fructose

Fructose is metabolized by the liver which makes it harder on the body and results in a higher number of high density lipoproteins. On top of that, fructose negatively changes the way your brain recognizes food consumption. As a result you’ll be eating more food/calories before your body recognizes that you’re full. You probably know fructose best as High Fructose Corn Syrup (HFCS). HFCS is made up of 55% fructose and 45% glucose.

The reason your body doesn’t recognize you’re full is there are minimal nutrients in sugar therefore your body isn’t recognizing that it has had the nutrients that it’s been craving and assumes that they are still coming eventually during your meal. When you eat foods high in nutrients, your body responds positively by absorbing it and telling you when it’s had enough. Foods lacking in nutrients will need to be consumed in higher amounts (resulting in a lot of extra calories) before your body has recognized it’s been fed. For foods with minimal to no nutrients, you will probably eat so much that you only recognize you are full when you physically can’t fit more into your stomach.

According to the US Department of Agriculture, the average American consumes 156 pounds of added sugar per year; this not only affects your body, it’s been shown to effect the brain as well. Research indicates that a diet high in added sugar reduces the brain chemical known as brain-derived neurotrophic factor and, without it, our brains are unable to form new memories or even learn much of anything. It’s also linked to depression and dementia.¹

Here are some ideas to use for snacks instead of mini candy bars this Halloween:

• Make a fruit tray with a yogurt dip and bring it to the office for everyone to share!
• Bring snacks of fresh fruit to work with you in case you are offered a candy bar, remember to just say “no.”
• Buy dark chocolate, anything higher than 80%, and when you’re having a craving, nibble on a square. Dark chocolate has much less sugar than milk chocolate and will help curb the cravings.
• Use applesauce, honey or agave nectar in treats if you MUST bring some into the office. The more natural and organic, the better.

I hope this has helped put you on the right track to avoiding sugar. This Halloween convince everyone around you that Sugar Is Scary, because it truly is!

Yours in Fitness & Health,
Sarah

¹ David DiSalvo, “What Eating Too Much Sugar Does To Your Brain”, http://www.forbes.com/sites/daviddisalvo/2012/04/01/what-eating-too-much-sugar-does-to-your-brain/

Go to a Group Class

Don’t say “I don’t do classes” or “I am not fit enough” or “only girls do classes.” Enough. Group Fitness classes are for everyone. Think you’re uncoordinated? Everyone starts somewhere. You can burn anywhere from 400-700 calories in a cycling/spinning class. A strength training class like BodyPump will keep you motivated and push you through those extra few reps when you may have stopped if you were on your own. Also, the instructor can help give you pointers on technique and form to help you lift safely and more awesomely. Variety is the spice of life and will help prevent plateaus in your fitness regime.

Pre-plan a workout in advance…and STICK to it

This is one of the reasons I love CrossFit WODs (Workout Of the Day). However, you do not have to do CrossFit. Any type of interval training will work. You can pick a simple and quick workout and do it over and over. Time yourself and watch yourself get better and better. Try to beat your time or your number of reps or whatever it is. Use a timer and don’t stop until you are done.

Go with a friend and do the same workout together

You will be much less likely to bail on a workout that is pre-planned with a friend. Also, you can motivate and push each other as well as spot and help each other correct and keep proper form for those last few reps. Set guidelines in advance because everyone likes to be motivated and encouraged differently. Oh and don’t float on elliptical side by side, that doesn’t count. Go lift.

Pre-Workout Nutrition

Setting yourself up for a great workout is on you. What you eat and drink before a workout is almost as important as the actual workout. Eating gorgeous food before a workout may influence the rate of fat burning when exercising by as much as 66 percent. Having the right food will allow you work harder and achieve better, faster results.

Meditate

Take a minute or two before you workout to close your eyes and breathe. Think about your workout. Think about why you are working out. Think about how good you will feel when it is over. Take 10 deep beautiful breaths where you inhale as deeply as you can and then exhale slowly and with purpose. Focusing and even contracting the muscles you are planning to work on that day. This can be done in your car or in the change room. You may get weird looks if you do this on the gym floor.

Now go on and kick your own butt. Let me know if you like any of these ideas and if they have helped you out at the gym.

Just when I thought boot camps and military style training couldn’t get any more popular the Tough Mudder has brought it to a new level! The previous week I was busy preparing 15 patients to go to war (well, not quite). Tough Mudder is an endurance race of 25 obstacles spread out over 10-12 miles designed by British Special Forces. Their tagline is “Probably the toughest event on the planet.”

My patients were coming in prior to the race to get injuries looked after, muscles stretched out and certain body parts taped up with kinesiotape. I couldn’t help but feel excitement for their immense challenge. In fact – I started really wishing I had signed up. This year I did my first triathlon and although it was no easy feat – not participating in the Tough Mudder is making me feel inadequate!

It has been fascinating to watch the evolution of fitness over the past decade with bootcamps and more recently obstacle course training increasing in popularity. It seems new races are popping up all the time with Warrior Dash, Spartan Race, Dirty Girl, and Run for Your Lives in addition to Tough Mudder. As the trend continues so will other race companies.

Team Work

Although most of these races are more individual feats of athleticism, my patients have reported that the Tough Mudder has a team feel about it. I’ve been told that there is an unbelievable rush of camaraderie with everyone helping each other through the obstacles. Your finish time isn’t as important as completing the grueling event – I’ve heard times range from 2.5-6+ hrs depending on how large a team you have. An event like this can be life-changing as some people are pushed to overcome fears of height, claustrophobia, and swimming in addition to mental and physical tests of endurance. Participants report the amazing sense of accomplishment that if you can conquer this event – you can do anything!

It is no doubt that this fitness trend will continue to gain in popularity and become a more mainstream way of exercising. Maybe the increasing popularity of these extreme races is a backlash to our increasing levels of sitting and computing.

Now that the positive word of mouth is spreading like wildfire I have been inspired to do one of these events to challenge my mind and body. If you are looking at changing up your exercise routine this might be a great way to do it!

Have you participated in any of these obstacle course races? Please share your experience below – I’d love to hear about it!

Start: On forearms, with elbows slightly in front of your shoulders (not shown).

Action: Lift one or both feet off the floor while maintaining neutral spine as shown (2). Keep chest lifted and abdominals in and braced. Hold for 10-15 seconds as you breathe comfortably. Return to starting position and repeat 4 times.

Remember to pull in your abdominals and brace to keep your lower back supported as you push-up from the ground on your knees or toes. Build up to 3 sets of 8-10 repetitions.

The best way to build up your push-up is one repetition at a time.

My wife had been going to the gym for more than six months. She was feeling better and looking great. We’d go to the track and I’d be lying down, gasping, while she cruised along easily, lap after lap, completing her 5K run. She had a goal to get healthy prior to starting a family and she was well on her way. I, on the other hand, was not.

Then something happened to me that opened my eyes to the truth – the nasty, ugly truth that I didn’t want to see. I had just climbed a flight of stairs at work. It wasn’t an abnormally long flight of stairs, I wasn’t carrying anything, but when I reached the top of the stairs I was out of breath! I was 30 years-old and winded from climbing stairs. I decided to make an appointment with the personal trainer my wife was seeing. As he weighed me I braced for impact, but still could not believe the numbers he was telling me – 32 per cent of my body was fat; nearly 100 pounds! That’s when it hit me; I was fat, and I needed help!

Before

The changes I was seeing in my wife were now the changes I wanted to see in me. She was working with a personal trainer and I decided that’s what I needed too. What was even better was the fact that now we would be able to work out together. My wife’s trainer invited me to join them for a session so I could see what was involved. The reality that I was unhealthy had finally started to sink in but I thought that, at the very least, I could handle lifting the same weights my wife was. Boy was I wrong! I started lifting the same weights she was, but quickly had to start lifting less. I felt embarrassed. This was more evidence that I needed to start working out immediately.

I had a goal. I had motivation. Now I just needed someone to help me set everything in motion. That’s where my personal trainer’s help, guidance and expertise were absolutely essential. He pushed me further than what I thought I could do. He motivated me when I wanted to sit down and stop. He encouraged me when there was a bump along the way.

After

Providing even more motivation to lose weight and get in shape was the fact that my wife was now pregnant with our first child. I couldn’t allow myself to be unhealthy to the point where I couldn’t play with her without having to take a break to catch my breath. I wanted to be able to set an example for her that would shape her habits for a positive, healthy life. Also, my wife entered the Success Story Challenge and won. She had done so well and was working so hard to maintain her fitness through the pregnancy that I was driven to do it as well.

Keeping my motivation level high was the positive response from friends, family and colleagues. My wife and I were shopping for groceries following a workout and we bumped into a woman I work with. Her reaction was incredible. She hadn’t seen me for a couple of months and couldn’t believe how much I’d changed. Her gasp was so loud and her response so boisterous that we drew attention from several other shoppers. It was a great feeling.

Another major change was my diet. I have always had significant issues with portion control and most of the food I ate had lots of fat, grease, and carbs. Not only was my personal trainer helping me with my workouts, but we would discuss all sorts of foods too. He gave me a lot of ideas for foods to try and I’ve enjoyed the variety that now makes up my diet. By picking the right foods, I’ve been able to better manage my portions because I feel fuller for longer periods of time. I also don’t have the urge to lie down and sleep following a meal. I now find that if I eat something high in fat, like the greasy burgers and fries I used to have weekly, it actually makes me feel terrible. I never thought that I would pass up a burger for a nice salad and piece of chicken. I look forward to eating vegetables and fruit and I’ve enjoyed all sorts of international dishes to which I would have otherwise turned up my nose in the past.

In the end I reached my goal. I lost 75 pounds and 19.2 per cent body fat. I lost a total of 43.5 inches! I lost 14.5 inches from my waist, another 7.5 from my hips and six inches off my chest. I’ve gone from wearing a snug, size 42 to a comfortable, size 32. My fitness level hasn’t been this high in a long, long time and I feel great! My strength has more than doubled. I’m surprised when my trainer assigns the weights for my workouts now, but I’m able to work at a much higher weight than when I started. When I walk by a mirror, I’m pleasantly surprised by what I see. I’ll stop and look at the new muscles I’ve developed. I’m not one to stand and admire myself, but the change has been so dramatic that I have to stare for a minute, almost to convince myself that it really is me.

Now I can’t wait for my daughter to be born. I can’t wait to go jogging with her and to play in the park for hours. I’m excited to pass on the good habits I’ve learned. Together my family is living the good life, for life!

But now the times have changed. Up early to get the kids fed and on the bus to school, get yourself ready to go to work, work all day and get home in time to pick up the kids, make dinner, make sure homework is completed before getting the kids off to bed only to start all over in the morning.

Does this sound like your average day?

How on earth are you going to fit in any sort of physical activity during the day now?

I’ve come up with my top 5 tricks to stay active now that you’re a lot busier. I am a typical 9-5er, I have an office job and I know exactly what it’s like to make the excuse “I have no time”. The truth is, everybody can either find the time or make the time if it’s a priority for you. It’s very easy for me to get consumed in my work all day only to come home, sit down on the couch and crash for the night.

Sound familiar? This leads me into trick #1.

Trick #1: Do not sit down on the couch when you get home from work and are planning on working out.

I promise you if you sit on the couch, it will be 100x harder to get back out the door to the gym. When I get home, I change into my workout clothes and leave the house immediately. Nothing is THAT urgent that can’t wait until you’re home from your workout, and chances are after your workout you’re going to be a lot more productive anyways.

If you know there is absolutely no way you can squeeze in a workout when you get home, you need to find time to work out before you get home.

Trick #2: Pack your gym bag every night before you go to bed and put it beside the front door, or even better, directly into your car.

When you’re on your way home from work at night you probably pass a few different fitness facilities. Since you have your gear with you, it’s the perfect time to squeeze in some “you” time by breaking a sweat.

I do understand some of you actually need to leave work at a certain time because you need to be home at a certain time. This next tip coincides with the last tip, if you have your workout gear with you, you can always workout on your lunch break.

Trick #3: Actually take your hour long lunch break, and break a sweat.

This is my favourite time of day to exercise. Not only does it give me a chance to get away from my desk and my computer screen, it allows my mind time to rest and clear and 9 times out of 10 I come back to work feeling refreshed and invigorated and ready to take on the world (or just the last half of my day).

Trick #4: Find a workout buddy who will make you accountable, and therefore more successful in showing up for your workouts.

I’ve recently started running on my lunch break with a co-worker, and I know a few of those times I definitely would have bowed out of my workout but I knew she was counting on me to join her on the pavement and I’m so glad I never skimped out on a workout with her. Nobody ever regrets actually going and working out, you only regret the times you know you should have done it. Find someone in your office, or your work place in general who is equal to you in fitness level, pair up and hold each other accountable to either going to the gym together on lunch, going for a walk outside or even going for a jog.

Trick #5: Fit your fitness in first thing in the morning if you know you won’t have time at all during the day.

That way you won’t have to worry about it for the rest of the day!

There are a lot of people who prefer working out first thing in the morning to get their day started off right. I’ve seen it, and the early birds all usually know each other because they’re the only ones in the gym at that time, it’s great for your social life if you can get yourself to the gym at that time! If your children can get themselves to school, then you don’t have to worry about going back home. Most fitness facilities have showers and change rooms so you can get ready for work right after your workout, and head to work for the rest of your day.

And one last bonus tip for you…

Trick #6: If you can’t workout at all on some days, make sure you’re 100% eating properly on those days.

The last thing we want is for you to sabotage your fitness efforts by eating a ton of junk on your off days!

Yours in Fitness & Health,
Sarah

Why more people are turning to homeopathy

• No side effects
• Safe, effective remedies
• Safe for children and pregnant women
• Remedies are non addictive
• Does not interfere with any current medications
• Natural holistic medicine is absorbed better by the body
• Diagnosis is not needed for treatment

You work hard to improve your body, its function, how you look and feel. You eat healthy, only fuelling your body with the best. Why not choose the healthy natural alternative to help you recover from your workouts?

Ever notice that after you change your workout routine that you are sorer than normal? Some minor soreness is acceptable and even feels good, but for those times when the pains are more than they should be, consider these homeopathic remedies to help you:

Arnica: great for muscular aches and pains, and bruising, can be used before or after your workout. This remedy will decrease the pain and stiffness, and help to recover quicker so you are ready for the next workout.

Rhus Tox: used for muscular aches and pains that cause so much pain and stiffness that you don’t want to move, this remedy will alleviate that feeling and get you up and moving.

Ruta: great remedy for injuries to tendons and ligaments, this remedy will ease the pain and inflammation of minor sprains.

Start: Sit with knees bent, feet on the ground, hip-width apart with your hands behind your thighs to lift your chest and help support your back in neutral (1).

Action: Lift one or both feet off the floor while maintaining neutral spine as shown (2). Keep chest lifted and abdominals in and braced. Hold for 10-15 seconds as you breathe comfortably. Return to starting position and repeat 4 times.

For a Greater Challenge: Repeat and open arms out to the side (3) and, or straighten both legs as shown (4) to “rock your CORE” even more!

One way these injuries occur is as a result of muscles being repeatedly loaded in the same manner or direction. Picture a cyclist in motion: there is very little change mechanically in what they do to propel a bike.

Another manner in which repetitive strain injuries can occur during exercise is through training errors or muscle imbalance, causing improper tissue mobility. Inappropriate training errors can be something as simple as doing too much too soon. You can fix this by setting staggered goals and working up to them.

An example of improper tissue mobility due to muscle imbalance can be if you have an overdeveloped lateral (outside) quadriceps muscle. While running or cycling, your lateral quad may overpower the medial (inner) head of the muscle, which in turn may pull on your patella (knee cap), causing pain. This symptom is usually linked to patella-femoral syndrome.

There are many therapeutic options available to help deal with these injuries. A biomechanical assessment by a qualified health care professional such as a Registered Massage Therapist is a good place to start.

Advanced soft tissue treatments such as Active Release Technique or Strain/Counterstrain Technique are often used to address muscle adhesions and facial restrictions which inhibit proper tissue mobility. Another tool that can assist in improving muscle health and function is SpiderTech taping (kinesiology taping). When applied by a professional, these taping techniques provide a way to continue training and minimize the risk of injury through maintaining mechanical efficiency and neurological control of muscles and soft tissue.

Regardless of your injury, the longer you wait to address it, the longer it will take to heal. So while you are wondering what to do about those aches and pains visit the Health Centre at your club and see what kind of relief we can offer!

Remember, “You’re just a call or email away from a better day!”

Ninety percent of people who set goals achieve them yet

If you want to succeed at something it has to be important enough in your life (desire), and you need to be willing enough (determination) to take the time to think about what it is you really want and, why you want it (benefits). Having a compelling reason is critically important especially when it comes to fitness and exercise.

Some aspect of health is often the motivating factor when it comes to starting or re-starting a fitness program. However, be sure it’s your reason and no one else’s. If you are not personally committed—if you’re starting to exercise because your partner or physician wants you to lose weight—you will find excuses before you even get started. Those who succeed at exercise make NO excuse—they make exercise and time for fitness a priority!

So let’s assume here that you are eager to re-start or get back into your fitness routine because you have changed your attitude towards exercise. You’ve begun to enjoy the benefits of being in shape and in reality you simply got behind in your exercise over the summer holiday season. Perhaps too you have finally admitted that you cannot do it on your own and you have decided to join GoodLife. You are a new member and eager to try a fitness class because you heard group exercise classes are a fun way to exercise.

You either know (from past experience) or, have heard from your friends who are being successful with fitness, that when something is scheduled (group exercise classes or personal training sessions) you have more structure in your schedule and subsequently a higher level of accountability. Having the right attitude, a goal that motivates you to make some changes and structure in your schedule are all proven strategies to creating behavioral change.

Understand too that you will go through stages of change as you get back into your fitness schedule. The first six weeks can be tough for some because you are changing behaviours of a lifetime. For those who are re-starting after a summer of ‘relaxed’ workouts it will no doubt be easier and take only a few weeks to get your fitness routine back on track. That’s the good news. Your body will remember what it’s like to be fit, agile, strong and energetic and in no time you will be feeling better and back to living the “good life”.

What does it take to succeed?

Here are my personal strategies for succeeding with fitness and setting goals to make sure that fitness and exercise is a part of my life-style:

1. Start slowly and progress gradually. The tendency for many is to go ‘all or nothing’ and this approach doesn’t work and can lead to injury and discouragement. Allow yourself 4 to 6 weeks to get into a consistent fitness routine 3 to 5 days a week. If you have never exercised before (or have tried but have failed on your own) ask for professional advice.

Attend a cardio conditioning class (such as Newbody, BodyVive, RPM, Zumba or Sh’Bam), a strength training class (BodyPump) and flexibility class (BodyFlow, YogaFit) to ensure the basic components of fitness are covered. Consider hiring a personal trainer or register for Team Training.

2. Condition your muscles to build lean muscle tissue, burn calories and boost your metabolism (your body’s engine). Strength train, lift weights, and move your body against gravity on a regular basis. Everyone needs to do this—men and women!

3. Schedule time in your day for structured fitness and prepare your day ahead of time to ensure your success. Treat your fitness like a work appointment and make no excuse. Those who succeed will not allow anything to stand in their way. It’s not how much time you spend but rather how you spend your time that will make all the difference. Schedule fitness before work especially if after-work kids/activities get in your way of your fitness.

Schedule your fitness at the gym around an appointment—a fitness class or personal training appointment creates structure and is proven successful—plus you have someone waiting for you at the gym. You need to spend no more than 60 minutes (30 minutes is minimum) exercising at one time and if you pack your gym bag with your gym clothes the night before and put the bag at the front door you will be more entitled to workout.

Schedule your workout into your Outlook or scheduler and tell someone (your boss, a friend, your family) that you have made scheduled appointments to be at the gym on the following days and times.

4. Listen and learn about your body and the benefits of fitness—Read Patch’s book or listen on CD to “Living the GoodLife” with David Patchell-Evans. You will learn so many easy-to-adopt strategies and read numerous testimonials of success plus learn more about the GoodLife philosophy around fitness and exercise. Knowledge will power up your motivation!

5. Find the motivation you need. Without my classes, I would find it a challenge to exercise enough some weeks, I also train with my personal trainer on a weekly basis and while he pushes me to lift weights and work hard and my classes push me to get in better shape by consistently switching up my exercise routine, both fitness activities are fun and easy (in the sense of making the commitment to get to the gym regularly).

Personal training is the gift that I reward myself with, and it is one of the best investments I have made in my life. Today in my 50th year of life I actually spend less time working out than I did in my 30’s, yet I am in the best shape I’ve ever been in. My commitment to fitness allows me to run marathons and most recently China’s ‘Great Wall’ (which has been a dream and goal of mine since I was a child).

6. Be consistent. Consistency is the key to building muscle, losing weight, and boosting your metabolism; the key to achieving and maintaining fitness and health goals. If you miss a day workout out or even fall out of fitness for a season, don’t get discouraged or quit. Make it up the next time by doing an extra set, class or workout the following week. Remember that something is better than nothing, and more is (eventually) better than something. Be patient and stay focused on feelings associated with getting healthier (do not focus on the negative because what you think about you will bring about). Make NO excuse. Do whatever it takes to hold yourself accountable and reach the top (your personal success goal). Take it one step at a time.

7. Write your fitness and health goals down on paper in the present day (6 to 8 weeks ahead) as if you have already achieved the goal. For example:

“It is October 11, 2012 and I have lost 1 inch off my waistline and hips and 5 pounds on the scale and I love the results I am experiencing from attending BodyPump, CXWORX and RPM on a weekly basis and I am able to schedule these classes into my day with ease”.

Write your goal on a “post it” and place this statement in strategic places around your home and office to remind yourself of your goal on a daily basis. Be specific as possible so that your mind remains clear on what it is that you want to do and achieve (fitness classes and weight loss). Take action on that goal (daily actionable item that will ensure your success).

Tell a friend or significant other your goal and why it’s important for you to be consistent. Ask them for help or support. Avoid negative people who may try and sabotage your goal. Recognize that they do exist and for their own reasons they wish for you to fail. Know that only people who quit fail.

See you in the gym or out there walking the great roads to fitness that help each of us achieve our dreams.

In fitness and good health,
Mo

When we fall short of our target we want to know why. We ask ourselves questions — and why wouldn’t we? Who knows us better than ourselves?

However, when it really comes to rating our own personality traits (ex. impulsiveness, open-mindedness, etc.) research shows that the correlation between our perception of ourselves and how the world views us is only .40. In other words, there is a relatively weakly correlation between what we think of ourselves and what the world thinks of us. The research actually shows that our assessment of another person’s personality more accurately predicts (on average) our behaviour than we predict about ourselves. We don’t know ourselves nearly as well as we think we do.

This lack of personal insight can make it difficult to gain true understanding as to where we went wrong and why we missed that personal goal of losing 20 pounds by Christmas.

According to Timothy Wilson’s research, the vast majority of what we do (think, feel, goals and actions) is happening without conscious awareness. This begs the question: why we are set up this way?

It’s all done for efficiency. Think of our sub-conscious as a supercomputer and our conscious thought as a sticky note. Our brain has to do so many things — from breathing to completing actions for an important goal — that we would never be able to survive if we had to think about every single thing.

The power and effectiveness of our sub-conscious allows us to do what has to be done. The downside of this, of course, is that it makes true self-evaluation very difficult. In fact, most likely we had little or no idea whether we were actually doing or not doing that particular action that we want to evaluate.

What typically happens is that we then rationalize our explanations:

• I don’t have that skill
• I have bad genes, my metabolism is naturally slow
• I am not strong/smart/whatever enough

The important thing to remember: the last 30 years of research in the areas of motivation and achievement suggest that innate ability is rarely to blame for either success or falling short. I think that it is important to re-state that: innate ability is rarely the reason for success or failure.

What this means is that if you are going to improve your performance, you need to accurately place the blame and subsequent performance where it belongs. The challenge is that the real facts are quite challenging to gather.

You need advice and real, trustworthy feedback from people you can trust. Talk to a trainer, talk to an instructor, invest in developing the types of relationships with quality people who can provide you the honest feedback you need. Relying on your personal assessment and gut feeling is often as effective as a shot in the dark.

Fortunately at GoodLife you don’t have to do it alone…

However the latest research from the Harvard Business Review on happiness and human potential shows that is not the case. If we want to be happy and be successful, we must happy first be happy.

This research supports avoiding IF/THEN in life. If I have this, then I will be happy.

When we are happier, we are:

• more engaged
• more creative
• more productive
• deal with stress better

All of this results in us being a better worker.

The question then becomes: how can I be happier, and therefore more successful?

Another recent study alluded to the appreciation of important positive impacts in your life. The participants in the study were asked to imagine if an important positive event in their life (example: meeting your spouse) never happened. They went through an exercise of writing about how their life would be if this happy event never occurred.

The participants were then surveyed. Participants who wrote about what their life would be like without their positive event felt more satisfied with their life, partner, etc. and generally happier than other participants who simply wrote about how the positive event itself.

Perhaps the old expression of “appreciate what you have” does have some merit in personal happiness.

We live in a time where everything is expected right away and immediate gratification is the only real kind. We sometimes struggle to enjoy and stick to things that require longer term commitment and those things without immediate payoff.

We see it all the time with fitness. All the TV commercials promise a new body is 90 days, lose 20 pounds in 6 weeks, the fat will just fall off. This is not to say that goals are not important, or that significant improvement is not achievable; but they require tremendous effort and often wholesale life change.

If people don’t achieve those promised quick results, they become sad and frustrated, stop working out or realize they can’t maintain the effort required.

Perhaps we need to change our perspective: focus on enjoying our body moving, the feeling of finishing a great class, finally being able to do a warrior 2 pose the right way in BODYFLOW, increasing the intensity in RPM – then these small victories become enough to be happy today.

Take some time to congratulate yourself for squatting the 235lbs, rather than not being able to lift the 250lbs today.

The next time you un-happy/stressed/frustrated (which unfortunately can be often in today’s world) take a moment and think an about important thing in your life (event or person) and physically write down what it would be like to not have that in my life — the key is to write it, not just think about it. Then think about how fortunate you are to have that important thing.

The one reprieve I felt from the sun and the fatigue came as I ran through Point Pleasant Park. Instead of following the main trail and running without being able to escape the sun, I wound my way through the trails in the woods. I jack-knifed back and forth, running where I wanted to, when I wanted to. I ended up spending about 4km in the shade and it was enough of a breather to get me through the last 5km of the run.

I’ve been reading the book “Born to Run”. A friend of mine recommended it. While it took me until I was about one quarter of the way through it to really start enjoying it, I am loving the stories. The basic premise is that this man kept getting injured while running so he set off to find a hidden tribe of runners in Mexico to see if he could figure out how to heal himself.

My favourite part of the book isn’t about his journeys to and from Mexico, or about the Ultra Marathon he tried to arrange. My favourite parts are the rambling stories about people who run just because they love to run. Granted, these people are super elite ultra marathoners (because people don’t write novels about regular Jane’s like me who plod along and train for average-speed marathons …unfortunately). But still — they run because they want to. Interesting concept, isn’t it?

And it’s not like they don’t feel pain or fatigue. It’s not like it’s “easy” for them or they are somehow “built for it”. They are just people who were maybe a little lost or lonely who just started running in the woods.

I could really identify with a lot of the stories, because while I am certainly no ultra-runner, I credit running for making me… happy. Or rather, for helping me let myself be happy: with myself, with my marriage, my children, my parents. Running calms my mind; it seems to stop all the shouting and music and background noise and while I’m running, it’s almost like I’m not here anymore. And for a while afterwards, there is this Zen Kaitlyn full acceptance and happiness calmly sitting in Lotus Pose deep inside of me.

Reading about others running through fatigue and mind games made me feel better about my crappy run though. Because, at the end of the day, I did it. It wasn’t pretty, and it wasn’t especially fast, but I pushed through and did it. And really? That’s all that matters.

We all want to become healthier and stay healthier. Strength training is one of the most effective ways to do this. However, working out can come varying degrees of discomfort (i.e. pain). Sometimes this pain deters us from going back to the gym — maybe not permanently, but it can be hard to get excited about doing something that we know will hurt.

Delayed Onset Muscle Soreness (DOMS)

Sometimes the pain from strength training doesn’t surface until days after the workout. We call this Delayed Onset Muscle Soreness (DOMS). Fortunately, there is something that can be done to help relieve this discomfort and other aches and pains. Massage therapy is proven to be wonderfully effective at reducing pain or discomfort after a workout and can also be used to prevent recurring pain and/or injury.

In a recent study out of McMaster University it was shown that as little as ten minutes of massage therapy can help repair exercise-induced muscle damage by subduing inflammation. In fact, one of the researchers was surprised that just 10 minutes of massage had such a profound effect. “[He] didn’t think that little bit of massage could produce that remarkable of a change, especially since the exercise was so robust. Seventy minutes of exercise compared to 10 minutes of massage, it [was] clearly potent.”
http://fhs.mcmaster.ca/main/news/news_2012/massage_therapy_study.html

Here are some of the ways massage therapy can help you:

Specialized Pre-workout techniques can…

• Improve muscle activation
• Improve performance
• Improve Mobility and Range of Motion
• Train longer
• Train harder

Specialized Post-workout techniques can…

• Reduce Delayed Onset Muscle Soreness (DOMS)
• Reduce Inflammation
• Reduce Pain
• Reduce Swelling
• Encourage muscle damage repair
• Decrease recovery time

So while you are wondering what to do about those aches and pains visit the Health Centre and see what kind of relief we can offer! Remember, “You’re just a call or email away from a better day!”

Here are 10 exciting ways to take advantage of what’s left of this beautiful Canadian summer:

1. Visit a local Farmer’s Market: Go local and support farmers in your area by visiting a Farmer’s Market. The produce, cheeses and meats are fresh and affordable. My favourite? Trails End Market just outside of London on Dundas Street East. The variety of produce, baked goods, plants, flowers and herbs may have your head spinning, but the experience is always fantastic! Look online for a Farmer’s Market closest to you.
2. Go to the Drive-In: Grab some healthy snacks, blankets and pillows, a few friends and of course, a car, and head out to the Drive-In for a selection of recently released movies. There’s nothing like a visit to the Drive-In on a cool summer evening.
3. Rent a canoe: Most cities are close to some sort of body of water so it’s never too far to escape the sights and sounds of the city. Find out if a nearby lake offers canoe or kayak rentals and spend the day on the water.
4. Hit the beach: Slap on the sunscreen and soak up some rays at a beach near you. Pack lunch in a cooler and bring a volleyball or football to keep entertained and moving.
5. Host a BBQ: Invite a few friends over for a healthy BBQ. Check out the August/September 2012 issue of Clean Eating Magazine for some fantastic meal ideas: http://cleaneatingmag.com/preview/CE31/
6. Treat yourself to a meal on a patio: The selection of outdoor dining in all Canadian cities is vast this time of year. From Granville Island in Vancouver, to the Danforth in Toronto, to the Halifax Seaport Market, find a spot that catches your eye. Look for restaurants with Catch Of The Day options or local ingredients. Why not try a craft beer if they have one?
7. Enjoy local concerts and festivals: Most cities have an extensive festival and concert schedule throughout the summer month’s that will keep you plenty busy. Check your municipality website for events that interest you.
8. Go strawberry picking: There’s nothing better than spending a few hours in a strawberry patch on a warm summer day. And you get to take home amazing tasting strawberries afterward.
9. Watch the sunrise: Wake up early one morning and go to a quiet spot to watch the sunrise. It can really make you appreciate your surroundings when life can get just too busy to take it all in.
10. Too humid to be outside? Although we never want to complain about the heat, sometimes it’s just too hot to be outside all day long. Don’t fret. There’s always a GoodLife Fitness nearby where you can escape the humidity for your favourite workout; whether it be a Group EXercise Class, a Personal Training or Team Training session, or just a good run on the treadmill, we’ve got it all.

There’s plenty of Summer left to give all these ideas a try! Make it a fun, local, (somewhat) healthy August and enjoy everything your surroundings have to offer.

What they also know is, based on learning from research psychologists, there are fundamentally two different types of “good things”.

The basic types of good are promotion motivation and prevention motivation.

Promotion motivation

Promotion motivation is when things are viewed as an opportunity for advancement or gain. When you get/purchase/experience this, you will gain. Promotion-minded people are more likely to embrace risk — “to go for it”. They can be optimistic, driven by praise. They tend to gravitate to creativity and motivation.

Prevention motivation

Prevention motivation is when things are viewed as an opportunity to avoid loss, stay safe, don’t lose out on what has already been accomplished. These individuals are more motivated by criticism — “the cloud of failure” — rather than praise or success. They by nature are risk adverse but are typically accurate, well planned out and thorough.

From a marketing perspective, this is viewed as gain and loss framing. This can be very subtle: a vehicle can be presented as better mileage, (promotion), or as lower fuel costs (prevention). Do you get your 10th visit free as a VIP member (promotion) or is it marketed as VIP members get 10% off every purchase (prevention)?

Promote or prevent: what works for you?

How does this relate to our personal fitness? It’s simple: you need to understand what resonates with you in order to be motivated.

Do you tend to view things from a perspective of promotion or prevention?

This knowledge can impact our diet choices. Research has shown that people eat 20% more fruits and vegetables when the “right” message was framed for people. Would you choose to “gain energy and health” or “prevent health issues from the anti-oxidants that fruits and vegetables provide”? Fruits and vegetables can help you do either of these things — what is important is what you want from them.

What is your reason for heading to GoodLife? Some people want to have more energy to play with their children, others to make sure they are healthy to stay with them for a long time. Both can be viewed as similar things — just one will resonate more powerfully with you.

Do you attend group exercise classes to learn/experience a class or so that you don’t have to plan out what to do that day?

I believe that it is important to understand your view, how you look at things and find what will work for you. Once you understand that, you will be more likely to keep being active and getting the benefits that are important to you. And if you’re really good at marketing to yourself, you will not even think about.

New for 2012 are finisher medals for all 8K participants, New Balance performance hooded jackets for Marathon participants, and a shuttle service to and from Swartz Bay. Through ITT Wilson Tours, participants can save $$ by walking on the ferry from the Tsawwassen terminal in Vancouver, and taking a shuttle to Swartz Bay to the Race Expo at the Victoria Conference Centre.

Don’t be disappointed – register now! Register online at www.runvictoriamarathon.com.

We all have a favorite sport or athlete and even country we cheer for and this naturally motivates us and fires up that competitive instinct, inner athlete and dreamer in all of us. So as the 2012 London Games take place this month I encourage you to take this enthusiasm and inspiration and transfer it mentally, physically and emotionally into your own training and sport, the “sport of fitness”.

If you are or have been a top athlete or have experienced being in top physical shape, then you know how good that feels to have reached this place. In addition to the hundreds of positive physical, mental and emotional benefits you experience, there is a level of competence and pride that goes along with achieving that level of personal success.

The good news is that even if you are not where you want to be in your fitness, health or athleticism, it’s never too late to re-engage, get back into your training and even achieve more success than you had in the past.

Canadian stars like 37 year old flag-bearer and triathlete Simon Whitfield and 39 year Clara Hughes show us that, like many veteran athletes representing Canada in the Olympics, continued success in a sport that requires skills that are enhanced by the passage of time. These skills — like goal-setting, teamwork, communication, and intuitive decision-making — are not innate; they have to be learned.

Personally I believe we need to approach the sport of fitness and train ourselves as any athlete would train: by committing time and effort. The sport of fitness requires a minimum of three to four hours of focused physical exercise per week in order for you to become fit and healthy enough to take life on!

Exercise done correctly will help you achieve and maintain more positive results including:

• a healthy bodyweight
• more energy
• increased stamina and strength
• a stronger immune system and ability to fight illness and disease
• improved coordination and better balance
• enhanced mental clarity
• a higher stress tolerance
• a boost of self- esteem (just to name a few!)

With each of these benefits more benefits follow. The healthier you become the more alive you become and the more life you can live, and longer. This is what we refer to as “the good life”.

2012 is an Olympic year so why not make it your personal best year too!

With five months left in 2012 you have enough time to get back into fitness, make it your sport, achieve success and feel your best and win before the year ends. Make it your personal “Olympic” games and compete to win. Start today! Pick up the phone and call a friend to become your running buddy, get back to the gym and consider a personal trainer (to coach you), register for small group training (like a sports team), or do group exercise (it’s a fitness community within the club).

10 Strategies for Achieving Personal Success

Reach your Personal Goal with these ten tips:

1. Ask yourself: “What is important for me to do right now to improve my health and fitness?” Then take a few moments to imagine yourself one year from now having achieved improvement in your fitness journey. Anchor that “future forward” picture in your mind –by writing down all the positive benefits (physical, mental, emotional) associated with having achieved your goal.
2. Write down your resolutions or goals ranking them in order from most to least important. This will help you then prioritize them in your schedule. The greater the need to achieve this goal, the higher the priority it should receive in your schedule. For example: if exercising aerobically 30 minutes every other day is beneficial for lowering stress, blood pressure, cholesterol and balancing blood sugar (which it is), then you need to put that ahead of watching television when you come home from work. Instead go to the gym on the way home from work, or change your work schedule to fit exercise in before or during your work day. It can be done. For those who succeed with exercise, they make no excuse!
3. Watch what you eat and feed your body fuel for energy—seek better balance on your plate between complex carbohydrates (grains/starch), lean protein and healthy fats (at each meal) and snack wisely between meals to avoid overeating, especially in the afternoon. Drink more water throughout the day to energize, cleanse and burn calories and never, ever, skip breakfast because this is your first opportunity to turn up your metabolism (furnace) to burn calories (and manage cravings). You are what you eat!
4. Exercise to achieve and maintain a healthy bodyweight—that is the first step to achieving all the other benefits associated with being fit. Know your numbers—your weight compared to your ideal weight (BMI is a standard metric that gives you a number to start with); then expand on that number by learning more about your body ‘composition’—talk with a personal trainer to learn more about your numbers—numbers matter.
5. Sleep at least eight hours each night. Go to bed and rise each morning at the similar time to improve the quality of your sleep. Sleep becomes more important when you exercise (and age).
6. Make a start to get more fit this year. Build a better body—it’s never too late. In anything that you decide to do consider the rule…“some is better than none, more is better than some”. This will ensure that you make exercise/fitness a healthy lifestyle habit versus a resolution that you will break within a matter of weeks. Those who win with fitness approach it like learning any new skill at work or in sports—they work at it until they master it and receive coaching/feedback along the way to help them succeed. People don’t just quit work or quit a sport but rather they keep at it until they master it.
7. Learn how to manage your stress by identifying those stressors and ways to minimize or eliminate them. Taking 10-20 minutes at the beginning and end of your day to set your priorities (goals) and evaluate your actions is a great start. Focusing on what you want to achieve (your “destination”) and your daily achievements (“journey along the road to your destination”) will more often than not lead you to succeed. Thinking positively is a great stress buster! Schedule in rest and relaxation to recharge your batteries.
8. Assess job satisfaction. Evaluate your work schedule, take on a new challenge or project to increase your motivation and passion in this area of your life. Having something new to do or simply switching up your schedule may be all that you need to feel rejuvenated and this may motivate you to make other changes in your life—your health being one of them.
9. Seek out and grow healthy relationships with friends, family and your community. Contribute to and “pay it forward” and you will feel happier and healthier in doing so.
10. Read 15 minutes a day to feed your mind with powerful, positive information that will help influence your health and wellbeing. Think about journaling your thoughts at the end of the day to seek greater insight about yourself.

These are proven training strategies that will get you to your goal and fitness GOLD!

An interesting approach instead is to simply focus on the general idea of improvement rather than the specifics of it.

There has been some interesting work come from the cueball group and the Harvard Business Review, which indicates that the most important trait for success is self-awareness. To have the most impact the best thing we can do is understand what motivates us and impacts our decision making.

Self-awareness helps us determine what we want, the best ways for us to learn, what does and doesn’t make us happy. This knowledge, along with our internal processes, can help us improve many aspects of our life; it allows us to ask for help and pursue the important things with conviction.

The importance of self-awareness is common, how to get there is not.

• Test yourself. There are countless tests that can help us determine our personality. They may not be perfect, but at the very least they create a self-reflective environment. The more we realize what is important and not important to us, the more self-aware we are.
• Evaluate yourself. The important part of this is to avoid hindsight rationalization. Try to focus on the “what” and the” why”. For example: “I completed 10 workouts last month”, rather than: “I was busy so my 10 workouts last month was not too bad.” It is very easy to rationalize away the numbers, to be truly self-aware you must embrace the facts and evaluate why that happened.
• Be aware of others in your life. We don’t live in a vacuum. Others have input, influence and help shape our lives. Knowing what works for them, how they interact with and influence us is important in understanding more about ourselves. You can use this knowledge to find out who you should talk to, associate with and look to for what you need.

Using this self-knowledge can help us determine what is important to us and the pursuit of personal fitness and our own good life.

If socializing is quite important to you, consider Team Training or Group Exercise. If you are competitive and driven by achievement towards a goal, sign up for a marathon or have a Personal Trainer set aggressive goals and monitor your results against them.

Perhaps the thought of the positive feedback of how you will look is the driver for you. For others it is the drive to do 10 pull-ups. Others might be motivated by how great they are in their recreational hockey league.

Find what motivates you. That way, when you decide to hit the gym or not, eat that or not, you can know what you are actually deciding between.

While most would agree that self-awareness is important, people too often don’t take the time to actually work on developing it. This type of personal honesty is not always easy or even pleasant and requires personal commitment.

Self-awareness is not “New Age”, or a passive and theoretical exercise, but rather something that can have a significant impact on our quality of life. Being self-aware, knowing how to get what is important to yourself done, is a key component of living the good life.

The summer months bring so many amazing opportunities to get outdoors and be active. After a long winter, the snow in the streets and trails is replaced with the buzz of runners, rollerbladers and cyclists.

The options for exercising seem endless and the motivation to get out and move your body comes natural after being cooped up inside for so many months.

It can be easy though, to fall out of your summer workout routine when you set off to the cottage for a long weekend, or a week’s vacation. If you’re lucky enough to own a cottage or are able to visit one this summer, relaxation and indulgence can take the place of routine and balance. Sometimes we forget the endless list of activities that a cottage can offer.

Here are a few ideas to keep you moving at the cottage this summer:

• Gardening not only contributes to the overall look of a cottage, but it is a great way to enjoy the outdoors while being active. Pick up a bunch of your favourite flowers and herb seeds on your next trip to the cottage and get planting!
• The cottage is an amazing place to clear your head of the stresses and worries that come from your everyday life. Wake up as the sun rises one morning and practice a few Yoga and Pilates moves on the front deck. Take mental notes during your next BODYFLOW class and memorize some of the key poses and movements so you can FLOW at the cottage without direction. The view will be spectacular to top it off.
• Discover ‘off the beaten track’ trails and go for a run. We are so blessed to live in a Country with stunning scenery; whether you are in the flat, tree-filled lands of Ontario, or surrounded by mountains in British Columbia, finding a good trail at the cottage will make your run fun.
• No matter what, there is always something that needs to be done at the cottage. Having a large supply of chopped wood for the bonfire or fireplace is key. Replenish your stock by helping chop wood.
• Get wet! Take advantage of your proximity to water and go for a swim or try water skiing or wakeboarding. Your adrenaline will be pumping after a good water ski which will help keep you energized for the rest of the day.
• Encourage a friend or family member to join you. Working out with someone will help keep you motivated; you can push each other to do that little bit extra.

Your challenge this summer is to enjoy some rest and relaxation while at the cottage, but take an hour every day to do some good for your body. Sweating from the humidity isn’t enough. Try something you’ve never done before, you may just surprise yourself.

Photos courtesy of March Seven Photography by Mike Barry – http://m7p.ca

Start: Lie on your back with your arms extended out to the side (at shoulder level) with palms up, abdominals pulled in gently to brace your core and keep your low back towards the floor. Keep your knees bent at 90 degrees and positioned directly over the hips as shown.

Action: Exhale and slowly lower your knees 45 degrees towards one side (allowing the top hip to lift off the floor) while anchoring the shoulders on the floor. Pause, inhale and lift your knees to return to starting position and repeat to the opposite direction. Keep your abdominals braced to support your low back. Squeeze your butt and inner thighs throughout the exercise.

Repeat 3 sets of 10 repetitions. For a greater challenge hold a 2-5 lb dumbbell between your thighs.

Summertime is a great time to exercise because you see the results of your efforts every day in your summer clothes and it’s almost impossible to hide your body under layers of clothing. Looking good in your clothes remains a big motivator for many people, especially those who struggle to enjoy exercise.

The majority of people who exercise do so to look better. Looking better and feeling better (which is an even bigger motivator for staying with exercise) is what keeps a large majority of exercisers moving through the summer months when other activities and summertime events compete for your exercise time. Allergy season, vacation time, outdoor recreation events, barbecues and family get-togethers have the tendency to disrupt most people’s exercise schedules during the summer months.

While there are hundreds of reasons to start and keep up your exercise routine going throughout the summer months, lack of focus, motivation and consistency will challenge the best and worst of us this season.

Bring a friend

To lower your risk of falling off your fitness, find a friend. Find many friends, get and stay fit together!

I’ve been involved in the fitness industry for 30 years now and even working full-time in fitness doesn’t make me bullet proof. I have lost my motivation to exercise many times (in a year even). There are times when I just don’t feel like it, enjoy it or want to go to the gym or for a run. I am grateful that I get to exercise at work—I teach group fitness classes regularly—and when I am not working, I have my husband, running friends, friends at the club and personal trainer to help me stay committed and motivated.

Group fitness

When friends come together it’s called a ‘group’. Group fitness comes in a variety of forms. Many people play team sports, sign up for dance classes, golf or tennis lessons, join a cycling or swimming club or, take group fitness classes at a gym. The group fitness trend is gaining popularity and for good reason—the percentage of the population who attempt to exercise find it difficult to know what exercises to do and how to do them correctly. Not to mention it is not easy to motivate yourself to push yourself to your fullest potential.  Friends have common interests and needs and they support each other and even enjoy throwing in a little friendly competition from time to time to keep things interesting.

Group fitness is basically exactly what it sounds like it should be—a group of people exercising together. Group fitness classes are set to upbeat music, which helps class participants keep going and motivates people to move their body with less intimidation. Group fitness classes, like dance and sport related lessons come in a variety of levels for everyone—from fitness fanatics to beginners alike. Participants receive instruction and guidance, praise and feedback from an instructor but as important they receive support and motivation from those around them to achieve their own fitness goals.

The time flies by and it’s proven that you get results faster in a group fitness environment for all the reasons that I have mentioned.

One benefit to group fitness is that the classes or lessons fit right into the busy lifestyles that many people today live. While people are overloaded at work, busy with their families and have difficulty finding time in the day to exercise, these classes are scheduled for you so you just need to make a date with your friend or group of friends to meet up two to three times a week and manage it just like an appointment.

Whatever form of group fitness you find, is a great way to meet people who share the same goals, have fun while getting and staying fit and get the support that you need to succeed.

Choosing a running shoe becomes a lot easier if you know what type of foot you have. To determine your foot type – try the wet foot test. This can be done a number of ways. The most exotic and expensive way to figure this out is by flying to your favourite tropical beach and walking barefoot on the wet sand. Look at your foot imprint. Does it look really full as in #2 below? Is it skinny and narrow looking like #3 or somewhere in between like #1?

A cheaper and less glamorous test would be to place a piece of paper on the floor – dip your foot into a bathtub on step down on the paper. The best way to figure this out is to schedule a gait analysis with a professional who can also determine if corrective devices such as orthotics may be of benefit.

Regardless of how you figure out your foot type you should generally fall within one of the following three descriptions:

1. Neutral

The style of foot will generally follow proper biomechanics. As the foot hits the ground it lands on the outside of the heel (supination) and then rolls inward slightly (pronation). The pronation movement helps to absorb shock.

Shoe Choice? Stability shoe with minimal to no motion control.

2. Low Arch (Pes Planus aka Flat foot)

This is the most common type of foot I see in clinical practice due to faulty biomechanics resulting in overpronation (excessive inward rolling). This overpronation can lead to a number of issues including shin splints, knee pain, bunions, and hallux valgus (outward movement of the big toe). Having a flat foot can also lead to plantar fasciitis and metatarsalgia (pain in the ball of the foot).

If you fall in this category it is highly recommended you have your feet assessed by a professional to see if you may benefit from custom foot orthotics.

Shoe Choice? If you don’t have orthotics to help support your fallen arch you will want to find a shoe that has motion control/stability.

3. High Arch (Pes Cavus)

The high arched foot is less common. Generally the most common bio-mechanical fault with a high arch is oversupination (rolling outward of the foot). Usually lacking in pronation (shock absorption) these feet are exposed to higher levels of forces.

Excessive forces may also increase your risk of a stress fracture. Sprained ankles may be more common with this foot type with the rolling outward motion. As with the flat foot the high arch can also have plantar fascia and metatarsalgia.

Shoe Choice? Ample cushioning, minimum to no control/stability (neutral) and flexible to encourage motion of the foot.

Other Considerations

There are obviously other factors that can influence your choice in addition to the above. For instance – although I wear orthotics due to flat feet and overpronation I buy the best cushioning shoes I can find (Asics Gel Nimbus). This extra cushioning helps reduce wear and tear on my knee joint (I’ve had two surgeries to remove torn cartilage). Another reason to get assessed by a professional is your feet may not always be symmetrical. Although they may look like the same foot type one may behave differently bio-mechanically.

What if I wear custom made orthotics?

In this instance you should buy a running shoe that is neutral to minimum motion control as the orthotics are already correcting your faulty foot mechanics. If I, as an overpronator, bought a heavy motion control shoe and popped in my custom foot orthotics I would be over-correcting the problem which would lead to more harm than good.

What about barefoot running or barefoot type running shoes?

I plan on writing an entire post devoted to this topic but for now I will just say if your biomechanics are perfect and you do trail running and not concrete/asphalt running give it a try if you are so inclined. This would, however, be a very small percentage of the running population.

Choose the right shoe for your foot type and you’ll be less likely to run into foot pain.

For the first 5k, I felt awkward. I was trying to keep my pace slower than usual, and that felt strange. My legs were heavy, my breathing wasn’t regulated. At about 3k, I was considering shortening the run to 12k, but deep down, I knew that I had to get this run in. I had to clock 18k.

It’s funny how our mind plays on us like that; it was telling me to stop, to turn around, to call it quits. Or at least one part of my mind was  – the emotional part. The rational part of me knew that when you train for a marathon you have to actually train. That means long runs, some of which are good, some of which are bad. I knew that even if I hated every minute of it, I’d be done in two hours.

I’ve been down this road before and I know that it’s not always nice sunny runs

By the time I hit the 5k mark I was able to relax a little. I knew it was only 4k until my turn around point, so I started counting down. 4k… 3k… 2k… 1k… turn around and head home.

I picked up my pace on the way home, pushed it a little faster. The routes I run are hilly (hills are a fact of life when you live in Halifax) and the sun was warm, but I had my water and I ate a Cliff bar along the way. I finished strong and felt good, felt happy.

Afterwards, I made myself a protein and berry smoothie, iced my knees (pre-emptive treatment, I get achy after long runs). I stretched and cooled down and then got a cool shower. Despite going for a two hour run, I felt energetic for the rest of the day. I picked up some groceries and then got the kids from daycare. I made supper and fed and bathed them and then fell asleep on the couch by nine.

Despite the hesitant start of the run, my first training run was motivating.

My schedule is busy this week and I won’t get a long run in, but will get in my regular shorter ones. Next week, I’ll pick up where I left off.

I know that motivation and strength and pleasure ebb and flow during marathon training. I’ve been down this road before and I know that it’s not always nice sunny runs, but for now, I couldn’t be happier about where I am.

Leaving your life (and family) behind for three weeks takes some prep work. Aside from the packing and boot shopping and training that I did, there was also the cramming into March everything that was to be done in March and also would have had to be done in April. By the time we stepped on the plane on April 7, my head had been spinning for weeks. As soon as we stepped off the plane back on Canadian soil on April 27, life picked up at the same whirlwind speed. March buzzed by in excitement and preparation, April slowly hiked through the Himalayas and May left me reeling, panting and blinking because suddenly it was over and I haven’t had a minute to think.

The point, though, is that I made it through and here we are solidly into June and the speed of my life is (finally!) slowing down to a much more manageable pace.

I am currently finishing up an HR program at a Halifax university. In three weeks, I will be done with school and so will my two girls. The summer is laid out before us, sprinkled with daydreams of mornings at the beach, swimming lessons at the local pool and a wonderful sitter to play with my girls while I get my weekly long runs in.

I’ve been looking forward to being able to relax and train for my marathon (hah! How weird is that?) for a few months, to be honest. The last marathon that I ran, I missed my goal time by about 12 minutes, and while that hasn’t been far from my mind at any point between then and now, and while I do intend to train for that same goal time again, the thing that I am most looking forward to is the time running.

Oh, I may feel differently once my weekly long runs exceed 26km, but for now, at the beginning of this long and tantalizing summer, I can’t wait to start this journey.

Grilling and barbecues are an excellent way to kick-start your summer fun and by making just a few adjustments to the typical fare of hamburgers, hot dogs, mayonnaise-soaked salads and chips,  you can create yummy dishes that are healthier for you.  Before lighting that fire, consider these healthful tips for guiltless grilling:

Marinate leaner cuts of meat to reduce fat and enhance flavour

When deciding what to grill, trade in the traditional idea of hot dogs and hamburgers for leaner cuts of meat.

The following cuts are leaner than 95% lean ground beef:

• Eye of round roast
• Top round steak
• Bottom round roast and
• Top sirloin steak

Skinless chicken breast and turkey breast are great options as well!

Serve up something different

Fish and vegetables are delicious, healthy options for the grill. You can cook heart healthy “meaty” fish, such as salmon directly on the grill or cook more tender fish, such as tilapia in an aluminum foil packet with a good spicy rub or lots of aromatics, such as herbs lemon, or orange.

When it comes to vegetables you can grill them with just a light brush of your favorite oil, vinegar, and spices. Some barbecue favourites include – eggplant, red, yellow, and orange peppers, red onion, Portobello mushrooms, sliced sweet potatoes and zucchini.

Use a dash of spice with lean options

If you still want some good, old-fashioned burgers, consider lean options and adding different ingredients and spices. Great vegetables and spices to use when making your own burgers include: chiles, onions, garlic, pepper and rosemary.

Don’t forget that toppings matter!

Adding bacon, mayonnaise, ketchup, and high fat cheese can sometimes double the calories of your average burger and bun.

Curious about the cancer causing elements made from grilling?

Yes, studies suggest that grilling or smoking meat at very high temperatures leads to the production of carcinogenic heterocyclic amines and polycyclic aromatic hydrocarbons that might increase the risk of some types of cancer. Marinating meat and precooking it in the at a lower temperature or using the microwave cooking method before grilling or smoking may help to reduce the formation of these mutagens but remember … Everything in moderation!

This week Kristen shares what makes her day awesome. Inside the gym, she is a certified Group Ex Instructor for GoodLife Fitness, teaching BODYPUMP, BODYFLOW and RPM. Outside the gym, she is a Human Resources professional. Here’s her six essentials:

1. Wake up without the alarm clock: There’s nothing worse than that beeping sound to bring you out of a wonderful, deep sleep. I make sure I get to bed early enough so that I can wake up on my own before that awful sound fills the bedroom.
2. Leave for work before the traffic hits the road: I leave earlier in the morning so that I can avoid the early morning rush hour traffic. Makes for a very peaceful drive when you are only contending with a few other people on the road
3. Drink up: Black tea with honey in the morning and water for the balance of the day to stay hydrated!
4. Hit the gym: I love teaching group exercise because you not only get a workout but you meet some great people at the same time. I love catching up with them while we wait for the previous class to finish or after we are finished a successful workout!
5. Prepare for what tomorrow will bring: I make sure that my gym bag is filled with fresh clothes and the appropriate footwear for tomorrow’s activity (sneakers v. cycling shoes) and that snacks and lunches are ready to go – this makes the morning much less stressful!
6. Catch up: There’s nothing better than sitting on the couch with my boyfriend and our dog to catch up, reconnect and spend some quality time together.

Kyle - After

My diet was out of control. On average I would eat 5000 calories a day and not even realize it. I didn’t care what I was eating and I made unhealthy choices every day.

A trip to McDonald’s for breakfast always consisted of 2 Egg McMuffins, 2 hash browns and 2 drinks. I was eating for 2 people and it showed! I had season’s tickets to the Windsor Spitfires and I insisted on eating at the hockey game where the meals were doubled up again.

At my old weight I wasn’t able to walk on the treadmill longer than 20 minutes but now I regularly do an hour and a half of cardio for fun. I’m very much into sports and look forward each spring to the start of the lacrosse season. Before, at my old weight, I’d be out of breath after just 5 minutes of play – I couldn’t keep up with anyone let alone chase them down!

I recently tried on my old jogging pants and took only 3 steps before they fell off! I can easily fit another one of me in them now. Clothes are fitting so much better, and this year back to school shopping was an absolute thrill. I purchased clothes from stores I’d always wanted to but as a size XXL I couldn’t fit into them! I now wear a size large with no problem and now get to choose the jeans I liked instead of just the ones that fit.

On my first day of school this year, a friend that I’ve known for years didn’t even recognize me; a few teachers had to look twice at me. Little things that most people take for granted, like fitting into the desks and being able to run up the stairs to the third floor without getting out of breath are so much easier now.

Mike, my trainer at GoodLife has helped me plan and create a healthy lifestyle. I’ve learned how to design my own workouts and I do those on the days in between my training sessions. Working with Mike has been a life changing experience – equal parts inspiration and perspiration! Whenever I would ask if we could lighten something up, skip a set or if I’d hit the wall and wanted to quit, he wouldn’t let me. Seeing the look on his face during my weekly weigh-ins is priceless. I didn’t think it was possible to see anyone happier about my weight loss then myself!

Mike taught me to set short and long term goals throughout this whole process and it has been a great contributor to my success. Achieving short term goals along the way helped motivate me to work harder to reach my long term goal of losing 137 pounds.

Kyle - Before

This spring I plan to try out for the Windsor Warlocks travel lacrosse team. Once, this was only a dream, and now it’s an achievable goal! My long term plan is to finish high school and go to college to become a personal trainer, putting my experience to work motivating others to achieve their goals.

This has been a life changing journey. I came into it not knowing what I wanted to do with my life or where I was headed, along the way I lost the weight of an entire person while gaining a healthy lifestyle and a completely new, different and positive outlook on life.

In the 9 months I’ve worked with Mike I’ve lost over 120 pounds. The over weight, unhappy, shy boy I once was has been replaced by a fit, healthy, happy and outgoing guy known as Kyle “Hardcore” Hartford.

To quote one of my favourite songs: “Never Say Never”.

I love my father as the stars – he’s a bright shining example and a happy twinkling in my heart. ~Terri Guillemets

Following the success of our online “Give mom the good life contest” we will be running a special contest to celebrate your dads.

Share with us how your dad amazes you, inspires you, encourages you to be the person you are today and you can win your dad a 6 month membership to GoodLife Fitness. Members and non-Members can log on to our Facebook Page and click on the “Contests” Tab. Nominators will then fill out their information and submit their story about their dad, with the option to add a photo.

The contest is open for submissions from June 1, 2012 to June 16, 2012.
The voting period runs from June 17, 2012 to June 30, 2012. The submissions with the top 10 votes will be chosen as finalists, and a panel of judges from the Member Experience team will choose the winner from the finalists. See the link below for all contest details and to submit your nomination!

Enter the contest

Our very first Six Essentials post is from Mandy C., a dietitian at a community health centre in Nova Scotia. She is the regional delegate for the Canadian Diabetes Association for 2012, and has been a GoodLife Fitness Member since 2005. Here’s are her ingredients for a healthy day:

1. A balanced breakfast which includes a protein, carb and fruit or veggie. I swear I can’t start without it!
2. My water bottle – I love to stay hydrated all day.
3. Yoga! Yoga at lunch time is so refreshing. There is a yoga-at-work program at my workplace.
4. The quintessential lunch bag — with a healthy meal and snacks inside of course! I find that if I don’t have this with me I have a greater tendency to not eat lunch on time or consume foods that are not as healthy as what I would bring from home.
5. An evening walk or jog helps me relieve day-time stress. If it’s bad out, I’ll head to the gym for some cardio.
6. 8 hours of sleep. I’m still working on this but it makes such a big difference in my overall health.

Frank - After

Hello, my name is Frank I am a 17 year old, grade 11 student in Stratford, Ontario.

I am writing today about my success with personal training here at the GoodLife Fitness Club. My trainer Attila Gombos has been training me since the end of May 2011. I first purchased a 6 session PT Starter Pack, and after completing the sessions I realized that I definitely needed more advice, coaching and drive to reach my goals. I saw the true integrity and passion in Attila, and from the get-go realized he was the trainer for me, and I am very happy I made this decision because I reached incredible success.

My weight at the start was a very obese 262lbs at 5 foot 9 inches. My waist/pant size measured 42”, I wore XXL shirts and sweaters, and my body fat percentage was at 33%.

I was not happy with myself

I realized that I was not happy with myself and noticed myself slowly becoming depressed that I didn’t look like and perform athletically with my classmates. On the field I played rugby and was very slow and out of breath consistently, endurance was not my “thing”.

Frank - After

My goals were simply to lose 50 pounds, perform amazing on the field in rugby, and not be embarrassed to take my shirt off in the change room at school. I surpassed them quite a bit, overcoming such obstacles as peer pressure as a teen, laziness, procrastination, and also a family of bad food habits. Attila was always on my case after I missed one session with him with oversleeping, and made me promise not to miss again, and I haven’t.

Attila sat me down, helped me with my diet, and I, in turn, brought the knowledge passed on from him to my home and helped clean my entire family’s diet up and all of us began to notice a drastic change in our moods, energy, health, and overall appearance. Me, more so because I was also getting training from Attila 3-5 times a week.

Being an obese teen in high school was not the greatest thing in the world

Frank - Before

Feeling like everyone is “better than me” became a thing of the past because after 3 months of intense training and strict diet I managed to lose 50lbs. And now that I have been training with Attila for 9 months, I went from 262lbs to 199lbs as of March 2012. My waist dropped from 42” to 32”. My body fat went down from 33% to 14%!

My mood, confidence, and overall performance on the rugby field is ridiculous! I dominate on the field and am adored by my fellow peers. Making the town newspaper with my rugby team as well! I have qualified for the City Rugby team which is a dream come true. I started at a max bench press of 135lbs, now I one rep max out 250lbs!  Attila, not only showed me the healthy and fit side of life, but became my friend and mentor. I suggest anyone feeling under the weather, unconfident, dissatisfied with their overall appearance to definitely find a personal trainer like Attila, and let them guide you to the success that I have had.

Thank you GoodLife, I am living proof that personal training works!

My entire family; mother, father, and sister now get personal training at the GoodLife Stratford Club because we see the value in it and you cannot put a dollar sign on your health!

The following 3 suggestions will help you take action against the fitness blues!

1. Change it up

Change the intensity level and types of work outs that you do. Repetition of exercise develops muscular patterns which then require less energy from your muscles to perform, thus contributing to a plateau. Changing a workout will enable you to break away. By working the muscles in a different way they get “confused” and have to work harder to perform the activity. Stop the boredom of the same routine and start seeing results! GoodLife’s Group EXercise classes are a great way to add a fresh intensity to your movements and re-energize your workouts; you might even make a few new friends!

2. Quantify your fitness

Book a Fitness Assessment and find out where you stand with your fitness. Often members have been discouraged by the scales remaining the same yet they’ve lost inches all over their body. Getting your heart rate, BMI, measurements, and many other assessments enables you to adjust the goals you’ve set or make new ones to keep you motivated. Book a Fitness Assessment with a GoodLife Personal Trainer as soon as possible so that you can track your improvement and always remember muscle weighs more than fat!

3. Try Personal Training

The absolute best way to get results and keep your workouts out of the gutter is with a Personal Trainer. These fabulous individuals will work with you every step of the way to develop a game plan and push you harder so that you can achieve your goals 3x faster with 80% better results. If you’re more into a group atmosphere keep in mind that GoodLife offers a variety of Team Training options such as TRX and Powerslim. Book a free consultation with a Personal Trainer and find out what directions you can go to get back on track with your fitness!

I hope that these 3 key tips will help you all to get re-motivated towards your goals and I look forward to seeing you in the club!

Sculpt Move #1: Squat with a Back Lunge

Stimulating the butt and the quads, the squat builds the legs better than any exercise. So imagine if it was paired with a lunge! Adding a lunge incorporates two more muscle groups, the thighs and the calves, doubling your challenge.

The Move:

Cross one arm over the other. Bend your knees slightly, contracting the abs. Move downwards, as though preparing to sit in a chair. Don’t stop at the halfway point – keep going until your hips are at 90 degrees.

Now, slowly lunge the right leg to the back, landing on the toe. Stretch your leg back as far as you can as though you are stepping back onto something. Pause briefly, come back up and go back into the squat position; then lunge back with the left.

Perform 2-3 sets; 10-12 reps.

TIP: If you are an advanced exerciser, try this move from a raised surface, like a step or a BOSU ball.

Sculpt Move #2: The Walking Lunge

A great way to develop the legs is to add a cardiovascular element. The lunge stimulates all major leg muscles, so when you perform them in motion (as opposed to in one spot) you increase the heart rate, thus increasing the challenge and amount of calories burned.

The Move:

Begin at the back of the room and make sure your space is completely clear. Slowly lunge forward, keeping the back straight and the abs contracted. Do not come down forcefully or too low – you should go from heel to toe on your landing and your knee should fall directly over your toe. Walk to the end of the room alternating with both legs. Take a small break, turn around and walk back to your starting point.

Walk back and forth at least two times. Try to do between 6-10 lunges.

TIP: Don’t pause during the alternating of the legs. Keep the movement as fluid as possible.

Sculpt Move #3: Stair Running/Climbing

Do you usually avoid flights of stairs? Then you’re missing a fantastic opportunity to burn calories and build your leg muscles. Climbing any flight of stairs gets the heart pumping and the stair climbing movement works the quads, butt and the calves.

The Move:

Start at the foot of a stair case. Run to the top, pause briefly, then run back down. Watch your footing and tighten the abs for that extra stability. If running is too difficult, climb two at a time or pause longer at the top.

Perform 2-4 sets.

TIP: Instead of doing all your cardio on a machine, save the last ten minutes for stair climbing/ running. It’s a great way to shock the system and make things more interesting.

Now get out those shorts and skirts and enjoy the beautiful season!

Making KidStrong From The Inside Out

For Immediate Release

May 23, 2012

London, Ontario – GoodLife KIDSTRONG Youth Summit brings together London and area families, teachers and coaches for a day of inspiration, learning and activity.

The event is hosted by KidStrong founder, philanthropist and two time 100km distance runner Theresa Carriere. Football star and CFL Legend & Toronto Argonauts Vice-Chairman, Michael “Pinball” Clemons will kick off the inaugural GoodLife KidStrong Youth Summit with an inspirational keynote address, setting the tone for a unique and motivational day featuring over 30 high-calibre and international presenters who are experts in the fields of mental and physical health.

Interactive sessions will include the following:  Bootcamp, Kickboxing, Drums Alive, Mentoring, Building your Social Profile, Making nutritional choices for families, Self-Confidence, Fashion for Less and so much more.  The summit will conclude with Canada’s inspirational Youth in Motion presentation called ‘Leading the Way,’ that is designed to inspire youth to act whether it means creating a difference in their families, circle of friends or communities. http://www.youth-in-motion.ca/

Media Advisory
What       GoodLife KIDSTRONG Youth Summit

When:      Saturday, June 2, 2012; 9:00 a.m. – 4:45 p.m.

Where:     Progress Building, Western Fair District, London Ontario

Interview & Photo Opportunities:
Theresa Carriere and Pinball Clemons

Media is invited to join us for the opening ceremonies at 9 a.m. and the keynote address by Pinball at 9:30 a.m.

Pinball and Theresa will be available for photos and interviews at 10:30 a.m.

For more information about the Summit, please visit www.kidstrong.ca

“The KidStrong Youth Summit is a unique experience that promises to inspire and motivate both youth and adults with the message that anything is possible,” said Theresa Carriere, KidStrong founder “I am excited to see the participants learn and grow from the day and then take what they’ve learned and make an impact on their peers and the community.”

“Events like the KidStrong Summit are instrumental in making a difference for our youth – a shared learning environment which is a catalyst of success and progress and where we build the foundations of health and vitality for all,” states Pinball. “I am thrilled to be invited to London to share my belief that character is the foundation of good citizenship and that anything is possible when you put your heart and mind to a task.”

Registration Information:

Registration closes May 28 at www.kidstrong.ca

SPECIAL NOTE: Thanks to the generosity of our Sponsors, tickets are still available for those that cannot meet the expense.  Email lore@kidstong.ca for complementary registration passes.

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About GoodLife KidStrong
The GoodLife KIDSTRONG Program is a School Outreach program that promotes fitness, self-esteem, nutrition, commitment and rewards community participation in today’s youth. It is a means to address childhood obesity and raise awareness in both youth and their parents.

The GoodLife KIDSTRONG program is directed by Theresa Carriere, two-time 100KM distance runner of ONERUN, which raised over $400,000 for breast cancer research. The programming is sponsored by GoodLife Fitness, in partnership with the School Boards, and includes three visits per year to schools in the London area.

Theresa will bring her message of “From Challenge to Triumph” to all age groups at each school, along with a physical activity tailored to the audience. Throughout the year, GoodLife KidStrong fitness instructors will visit the school two more times with a tailored exercise program re-enforcing the message of fitness, goal setting, and the importance of good nutrition.

GoodLife KIDSTRONG has reached over 80 schools in 2012.

The GoodLife KidStrong Summit is inspired by staggering statistics:

•  Due to rising obesity rates in youth, we are facing the first generation ever where parents may outlive their children.
  • Nearly 40% of Canadian students have been bullied.
  • One child in every class of 30 will have an anxiety disorder.

Theresa Carriere Bio

In both 2010 and 2011, Theresa Carriere accomplished one day 100km runs raising $500,000 for breast cancer research. The initiative was called ONERUN – one survivor – one day – one hundred kilometres. The money raised was donated to breast cancer research. In 2012 her focus has shifted  and the KIDSTRONG program sponsored by GoodLife Fitness was created to promote healthy living in today`s youth by visiting schools and sharing the positive message of activity and  healthy living.

Carriere is a personal trainer, fitness instructor and avid runner, and coaches the London Rambler’s Basketball Team along with her husband Bill Carriere.   Bill and Theresa are the proud parents of four children, three daughters and one son.

Michael “Pinball” Clemons

Michael “Pinball” Clemons, the CFL’s all-time all purpose yardage leader and former running back of the Toronto Argonauts is renowned as one of pro football’s most electrifying players. However, it is his exceptional character, in addition to his outstanding athletic abilities, Pinball’s tireless community involvement and participation in countless charitable causes exemplify the qualities he possesses, which are so rarely found in today’s professional athletes.

He has used his superb leadership and communication skills in his former roles of Coach and President and CEO of the Toronto Argonauts – and now as the vice-chairman of the franchise. In 2001, Clemons was honoured with the Order of Ontario, and he was inducted into the Canadian Football Hall of Fame in 2008.

Pinball communicates his heartfelt stories with a passionate spirit and his patented, contagious smile.

GoodLife Fitness
GoodLife Fitness is Canada’s largest and most successful fitness company with almost 300 locations across Canada. This year GoodLife celebrated 33 years in business, and holds platinum status Canada’s 10 Most Admired Corporate Cultures award and Platinum Club member, Canada’s 50 Best Managed Companies honouring seven consecutive years of outstanding management and fiscal performance. 1 in 45 Canadians is a GoodLife Member.

My story started after gaining major weight when life handed me many different changes and challenges at a time in my life, one of which would be life altering for sure, my mother’s death.

After being stuck in the cycle of grief & other emotional baggage, I came to a

Brian - Before and After

place where I started to do some inner searching within my heart, discovering that I chose to subconsciously perhaps die, discovering one of the major reasons of the weight gain, the fear of change & the insecurity that comes with changes. It had taken time for me to discover that key, however as I continued the soul searching, many other facets of why I was eating the way I was & other underlying issues became to be made conscious and well I started taking my power back from the fat program, and guess what, I shut it off & turned the thin one on!

Once I did this the weight seemed to melt off my body, and ended up losing 210lbs.

Now maintaining that it is important to keep exercising & staying on top of things for sure, such as making a complete lifestyle change, after all I am choosing to live. To live is to be active and healthy.

At my highest weight, 365lbs, I had diabetes, arthitis, seep apnea, high blood pressure, high cholesterol, fat in my liver, gout, low energy, and depression & other stuff, but now ALL of it is GONE! I am healthy!

I have reignited my passion for joyful creating and cooking in the light once more, and discovering new foods that I would have not tried before, trying them and then incorporating the healthy food into my life.

I say just face the fear of the unknown & try it, if you don’t enjoy it, well at least you know that. Better still if you do, you have not only faced the fear of the unknown but you can embrace it in your life.

I recently discovered that I am athletic in my own way for sure enjoying things that I didn’t think I would such as my gym workouts, not to mention my other loves running, biking, walking, yoga and inline/ice skating. Imagine that, here was the fat boy growing up who couldn’t stand gym, now enjoying exercise!

I can’t tell you how much I took for granted in the past, and more importantly now how much I appreciate my body and fitness in my life, and now intend to live each day, enjoying the eternal moment of now, living the good life and valuing what divine has placed in front of me and brought into my life.

Thank you all for being a part of my team of support.

Keep up the good work, if I can do it, so can you!

Once a popular sport limited to college students, it would seem many more of us are now enjoying the added exercise of disc golf as part of their regular activity.

At a time when the number of traditional (ball) golfers is retracting, disc golf continues to grow in popularity across Canada and North America. “Disc golf is a recreational sport for everyone, regardless of age, sex, or ability”, the PDGA (Professional Disc Golf Association) proudly states. Whether you are super-active or wanting to try something new, this sport adds outdoor entertainment.
Whereas a traditional walk or run normally takes you down a defined path, a round of disc golf encourages you to leave the beaten path to discover woodlands, rivers and ponds you would perhaps never have discovered before. And what’s the price of this enjoyment? For nearly all courses there is no fee to play.

Most disc golf courses are located within city or provincial parks. The sport is widely accepted to be an activity that provides a low cost recreation for the community, while bearing a low cost for installation and maintenance on both funding and the environment.

Our tip: if you’re finding throwing a Frisbee back and forth this summer is mundane, get out to your local park and try disc golf.

What you should know: discs are typically heavier and smaller than standard Frisbees and fly a lot further. They can range in price from $5 to $25+ for professional discs.

What you need: a Frisbee or a disc

Where to find a course:
Disc Golf Courses (Canada)
Ontario Disc Sports Association

FUN – how was walking none stop for 3 hours and 4 minutes (yes, we think we had a good time) fun? Well it’s all in how you handle it. For Danielle and me it wasn’t so much about how we placed or the time (well maybe time counted a little bit) but the experience. You do get a different perspective when you’re at the back of the pack.

How often do you get to walk in the middle of Yonge Street with almost no one around you and not worry about any cars – we did. We watched a huge sea of bodies ahead of us racing up ‘Hogg’s Hollow’ – not a site you’d see in the middle or front of the pack. And yes, we stopped traffic – sorry if you didn’t like it but it sure felt good to us.

But the most fun was the positive vibes that got us to the finish line. High fives from small children on the sidewalks, words of encouragement from the fantastic volunteers at water stops, musical entertainment (which also gave us have a few opportunities to ‘dance walk’), telling each other it’s just one more lap of our normal training walk (well we could do that!), and definitely our mantra of the day…. We aren’t human, we are DYNAMITE! You’d be amazed the burst of energy you get with those few words.

All of these great experiences helped us have a little more ‘gas in the tank’ when we needed it 2km from the finish line. The feeling of your legs moving so fast that you aren’t controlling them is surreal and amazing. What a way to finish this personal challenge.

Yep, it was fun and I’ll definitely be doing it again. Watch out fall ½ marathons – we may be at yours.

Lisa

Start

Stand with feet hip width apart, 5-10 lb dumbbell in each hand, chest lifted, abdominals in and braced. Lower your hips back and down into a squat as you lift the dumbbells up in front of your shoulders.

Action

As you exhale, push up through both legs and squeeze your buttocks as you stand and press both dumbbells overhead. Pause, breathe in and then as you exhale, lower your hips back and down into the squat (starting position) and repeat 15-20 repetitions.

Repeat 3-5 sets. Gradually increase the weight of the dumbbell as you get stronger and change the tempo of the squat and press to increase the challenge.

Lisa is training for the GoodLife Fitness Toronto Marathon this Sunday, May 6th! Check back each day this week for an update on her training leading up to the big day.

April 25, 2012

Way back in January when looking ahead to my half marathon walk training schedule and saw that near the end of training there would be a 20km walk –  I wondered how  I was ever going to be able to do that.  Actually I wondered that a lot over the last few months.  I wasn’t worried about the 21km race, but this one training walk seemed to be a stumbling block in my ‘I can do it’ mantra.

Guess what? Yesterday, I did it!  And it wasn’t without some great support and motivation that I got to this point.  Yesterday I had to do it for my great walking partner Danielle.  If she could take the red eye home from a trip and go out there and walk for around 3 hours on no sleep in the last 29 hours than I could do it.  I had to be in it for her – to keep her awake and motivate her to finish too.  I could do it because I listened to my body and took an extra day off of training last week. If I hadn’t I’m not sure I could’ve completed the 20km. I could do it because my family has supported me 100% through this over the 4 months of training.  In particular my teenagers have had to get used to Mom not being around as much as usual – they probably liked that anyway.

Today, I’m still not wondering how I’m going to complete the 21km race in our goal time – I’m not ready to confront that yet.  Instead I’m wondering how I’m going to manage the next 3 days of training because today my body does not want to walk anywhere!

Lisa is making her walk even more meaningful by raising funds for a cause near and dear to her. Support her efforts by donating now! All funds raised will support GoodLife Kids Foundation’s mission: To give every Canadian kid the opportunity to live a fit and healthy good life.

Lisa is training for the GoodLife Fitness Toronto Marathon this Sunday, May 6th! Check back each day this week for an update on her training leading up to the big day.

April 20, 2012

GoodLife Kids Foundation is very fortunate to be connected to so many individuals passionate about getting more kids active.  I’m thrilled to be sharing my own journey of walking in the GoodLife Fitness Toronto Half Marathon with 2 relay teams made up of Group EXercise instructors of the GoodLife Toronto BODYCOMBAT Team and members who love to take part in their classes.

This is not the first year that Toronto BODYCOMBAT has been part of the full marathon in support of GoodLife Kids Foundation.  For a few years now this event has given them a wonderful opportunity to come together as instructors and members – beyond the classes at GoodLife Fitness.

The 2012 Relay Team is made up of individuals who go above and beyond their fundraising efforts for GoodLife Kids Foundation.  For example Team Captain Claudia has helped GoodLife Kids Foundation connect with her own community when researching potential grant recipients.  She has also helped a group of college students understand the importance of kids building physical activity into their lives.  By reaching out into the community beyond fundraising, the outcome is that more people understand the importance of this issue, and more people are doing something about it.

As a team, the Toronto BODYCOMBAT group is part of the ‘village’ that wants to make a difference in the future health of today’s kids through physical activity. If you would like to support their fundraising efforts please make an online donation today.

To Team Toronto BODYCOMBAT – I’ll be cheering you on even when you race by me on May 6^th!

Share with us how your mom amazes you, inspires you, encourages you to be the person you are today and you can win your mom a 6 month membership to GoodLife Fitness.

Members and non-Members can log on to our Facebook Page and click on the Give Mom the Good Life tab. Nominators will then fill out their information and submit their story about their mom. The contest is open for submissions from May 1, 2012 to May 16, 2012.  The voting period runs from May 17, 2012 to May 31, 2012.

The submissions with the top 10 votes will be chosen as finalists, and a panel of judges from the Member Experience team will choose the winner from the finalists.

Submit your nomination today!

Lisa is training for the GoodLife Fitness Toronto Marathon this Sunday, May 6th! Check back each day this week for an update on her training leading up to the big day.

April 16, 2012

The first step towards getting somewhere is to decide that you are not going to stay where you are. – J. Pierpont Morgan

How can I possibly think about what’s next when I haven’t even walked the 21km event yet?  Danielle (my training partner) – what were you thinking when you asked me this question about four weeks ago?  It took me 2 months to really commit to training to do this.  I know May 6^th is just around the corner but I can barely see past my weekly training schedule, never mind my next event!

Goals – I guess that’s really what it’s all about. Danielle has a point. We’ve done all this training and are we just going to stop after one event?  Besides, our long Sunday morning training walks leave me feeling proud (and tired) – proud that I’m really accomplishing something that I’ve never tried before.

I’ve been inspired by Nives and Vince Malara who climbed Mt. Kilimanjaro in February and raised over $3,000 for GoodLife Kids Foundation.  I finally had a chance to meet them and Nives is already thinking of what her next challenge will be.  She loves her training and wants to use it towards another adventure.  She is not staying put.

So what’s next for me? I think Danielle and I will look for another marathon event that also accommodates those wishing to walk a half marathon.  She is convinced we will.  I’m just waiting for the thrill of crossing the finish line in Toronto on May 6^th and saying ‘Yes, I’ll do this again!’.

Lisa is making her walk even more meaningful by raising funds for a cause near and dear to her. Support her efforts by donating now! All funds raised will support GoodLife Kids Foundation’s mission: To give every Canadian kid the opportunity to live a fit and healthy good life.

Lisa is training for the GoodLife Fitness Toronto Marathon this Sunday, May 6th! Check back each day this week for an update on her training leading up to the big day.

April 13, 2012

I’ve been a participant at many track meets, volleyball/soccer/basketball games, cross country meets, rowing regattas, running races and triathlons over 30 plus years.  But I’ve never been the athlete.  I’ve been the cheerleader, food provider, taxi, bag carrier – yep the support crew on the sidelines. And it’s been a role I’ve enjoyed.

This has changed – at least for the moment.  In November while walking our speedy four-legged family member I started thinking why couldn’t I participate in a sporting event for once? Could I actually do it?  Could I commit to the training? Could I recruit a partner?  Yes I could do all of these!  So I decided than to first commit to myself, find a partner and then ask my family to support ME this time.

On Sunday May 6^th my walking partner (and very dear friend) and I will be participating in the half marathon walk of the GoodLife Fitness Toronto Marathon.  The race is now less than 5 weeks away and I’m just starting to get excited about it.  Actually, realizing how far I’ve walked since I began training in January (328.5km) has helped me realize that I can actually do this and do the walk at a pretty good pace.

More people than not have assumed I have an athletic background – my husband is a competitive runner, kids have always been active in sports, and many of our friends are athletes.  Many have been surprised when they learn this is the first sporting event that I will be the participant – the assumption is that I do many.

Well this will be my first, and who knows where that will take me.  But the experience is definitely teaching me that I can do something I never felt I was capable of.  What a great feeling.

Lisa is making her walk even more meaningful by raising funds for a cause near and dear to her. Support her efforts by donating now! All funds raised will support GoodLife Kids Foundation’s mission: To give every Canadian kid the opportunity to live a fit and healthy good life.

1. Accessible

• It’s easy to get started!
• Class environments are welcoming and open to newcomers
• Each class has a professionally trained instructor to motivate you at any level – from beginner to advanced options, they’ll get you the workout you deserve

2. Work harder than you thought possible

• We do it with a smile on our face! The encouragement and support of a class environment means everyone is there with the same goal in mind
• We’ll show you HOW to push your limits, when you’re ready to take your fitness to the next level

3. You won’t get bored

• Classes are designed so that music and moves are kept fresh – each week, you’ll notice a change in the routine so there’s always room to get fitter and stronger
• Keeps your interest level high and boredom at the door, giving your muscles something new to sing about each week

4. Feel a sense of accomplishment

• When you’re moving for the duration of class, you’re burning anywhere from 500-700 calories per class
• You will improve every class and will know you’re closer to reaching your goals – you will surprise yourself!

5. Gain a sense of community and meet new people!

• Week after week, you’ll notice the attendees who participate on a regular basis
• Get to chatting with them and you’ll quickly meet new people who have similar interests
• You’ll get the same feeling as you do when you attend class with a friend

GoodLife offers Group EXercise programs that include a wide variety of workouts including weight training, high and low intensity cardio and even dance; there’s something for everyone!

Try a class during the week of April 16 during our New Release week for free! Speak to your GoodLife front desk today.

Has Group EXercise made a difference in your life? Tell us your story!

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!

So, let’s get some facts straight:

• An egg a day for a healthy adult will not lead to high cholesterol. In fact, eggs are part of the Heart and Stroke Foundation’s Health Check program and according to the American Heart Association, lutein, a nutrient found in egg yolks, can prevent the progress of early heart disease.
• There is absolutely no difference in nutrients between a brown and white egg.
• No- your egg will not hatch into a chick if left uncooked for too long. Store-bought eggs are unfertilized.
• Rather than the “bad” part of the egg, the yolk is actually the largest source of vitamins and nutrients. So enjoy, we all know it’s the tastiest part!

See, eggs aren’t that bad! Packed into a mere 70 calories per egg are 6 grams of protein, 1 carbohydrate, 5 grams of fat, 195 milligrams of cholesterol, 65mg of sodium, along with beneficial vitamins.

With such a wide range of nutrients, eggs can assist with strengthening bones (Vitamin D), maintaining good vision (Lutein), even maintaining healthy skin (Vitamin A), for just a few examples. But perhaps the best benefit to eating eggs is the protein. Protein is vital to building and repairing body tissue such as organs, skin, hair, and muscles, and with 6 grams of protein in just one egg, obtaining these benefits is as easy as a few tasty bites! Protein is especially important for us GoodLife enthusiasts because after a tough workout our bodies need to repair in order to strengthen, and eggs can help us do that.
Check out my quick, easy, and most importantly, delicious egg recipe:

Michelle’s Microwave Egg Fiesta
Ingredients:
2 eggs
2 tbsp skim milk
1 tsp butter (optional)
Dash of salt and pepper
Dash of Mrs. Dash seasoning
2 tbsp salsa
Directions:
Whisk all ingredients except the salsa in a microwave-safe bowl. Cover with plastic wrap and pierce with fork to vent. Cook in microwave on high for 1 minute and 30 seconds, and let stand for 1 minute after cooking. Top with salsa and enjoy your egg fiesta!
*Information obtained from Get Cracking

It can take weeks of deliberation, even months, to decide to take the first step toward an active and healthy lifestyle. I spoke with a current GoodLife member who said that before she joined, she tried everything she could to avoid coming – Weight Watchers, diet pills, exercise videos at home. Even when she had finally decided to join she walked past the door on three separate occasions before she finally gained the courage to open the door.

“Once I opened that door,” she said, “I knew that I had made the right decision. By opening the door, I was able to tackle the heaviest weight in the building.”

She was right. A lot of Canadians are intimidated to begin their path to a healthy and active lifestyle because they don’t know where to start.

First, we need to keep in mind that each body has a frame and muscular composition that cannot be changed. This is especially important for those of us who are looking to emulate a certain physique – our expectations may be unrealistic.

What we should focus on is working with what we’ve been given; for example, broad shoulders can be an opportunity to create the appearance of a smaller waist. Genetics, what your mom and dad graciously gave you, is only a small part of your body’s potential.

When people say “you are what you eat” they aren’t lying: a big portion of your body’s make up literally goes in through your mouth! The biggest way to make a change and see results is to change the way you eat. Clean and simple eating following Canada’s Food Guide helps you to achieve greater health benefits, weight loss and your overall fitness goals.

Finally, the last bit comes from exercise. And although it’s intimidating, one of the best ways for us to get results is to strength train. Ladies in particular are afraid that they will bulk up and tend to shy away from starting a weight training regimen. I remind women that we do not have the chemical make up to get bulky, but warn them not to get discouraged when they step on the scale.

When you strength train, you turn fat into muscle, which takes up less space on your body. This will make you leaner but it translates poorly on the scale because muscle weighs more than fat. Anyone that trains with weight should use a measuring tape rather than the scale to track their progress. It’s time to kick that scale to the curb!

A proper fitness regimen for most people should include:

• strength training 2-3 times per week to see an improvement in muscle tone and strength
• cardio workout 3-4 times per week

Pair these two together and the inches will fly off. Before starting a new fitness regimen, though, it is important to receive clearance from your attending physician.

Don’t forget to stretch! Stretching is a very important part of a fitness regimen as it can help to alleviate aches and pains from everyday activities. It also helps to provide our body with the recovery it needs to ensure a successful workout the next time we hit the treadmill or take a BODYPUMP class.

By doing all of the above, you will be well on your way to enjoying amazing benefits like:

• higher energy levels
• decreased risk of heart disease and high blood pressure
• more regular sleep patterns
• higher overall self esteem and confidence

There’s nothing more rewarding than zipping up a pair of old jeans and realizing that you don’t have to stop breathing to fit in to them comfortably! It’s time for you to take the first step in your journey to a healthier, happier life – the good life!

Consider 10 ways to make workplace exercises part of your routine.

1 – Make the most of your commute
Walk or bike to work. If you ride the bus or the subway, get off a few blocks early or at an earlier stop than usual and walk the rest of the way. If you drive to work, park at the far end of the parking lot — or park in the lot for a nearby building. In your building, take the stairs rather than the elevator.

2 – Look for opportunities to stand
You’ll burn more calories standing than sitting. Stand while talking on the phone. Better yet, try a standing desk — or improvise with a high table or counter. Eat lunch standing up. Trade instant messaging and phone calls for walks to other desks or offices.

3 – Take fitness breaks
Rather than hanging out in the lounge with coffee or a snack, take a brisk walk or do some gentle stretching. For example, face straight ahead, then lower your chin to your chest. Or, while standing, grab one of your ankles — or your pant leg — and bring it up toward your buttock. Hold each stretch for 15 to 30 seconds.

4 – Trade your office chair for a fitness ball
Consider trading your desk chair for a firmly inflated fitness or stability ball, as long as you’re able to safely balance on the ball. You’ll improve your balance and tone your core muscles while sitting at your desk. You can even use the fitness ball for wall squats or other workplace exercises during the day.

5 – Keep fitness equipment in your work area
Store resistance bands — stretchy cords or tubes that offer weight-like resistance when you pull on them — or small hand weights in a desk drawer or cabinet. Do arm curls between meetings or tasks.

6 – Get social
Organize a lunchtime walking group. You might be surrounded by people who are ready to lace up their walking shoes — and hold each other accountable for regular exercise. Enjoy the camaraderie, and offer encouragement to one another when the going gets tough.

7 – Conduct meetings on the go
When it’s practical, schedule walking meetings or walking brainstorming sessions. Do laps inside your building or, if the weather cooperates, take your walking meetings outdoors.

8 – Pick up the pace
If your job involves walking, do it faster. The more you walk and the quicker your pace, the greater the benefits.

9 – If you travel for work, plan ahead
If you’re stuck in an airport waiting for a plane, grab your bags and take a brisk walk. Choose a hotel that has fitness facilities — such as treadmills, weight machines or a pool — or bring your equipment with you. Jump-ropes and resistance bands are easy to sneak into a suitcase. Of course, you can do jumping jacks, crunches and other simple exercises without any equipment at all.

10 – Try a treadmill desk
If you’re ready to take workplace exercise to the next level, consider a more focused walk-and-work approach. If you can safely and comfortably position your work surface above a treadmill — with a computer screen on a stand, a keyboard on a table or a specialized treadmill-ready vertical desk — you might be able to walk while you work. The pace doesn’t need to be brisk, nor do you need to break a sweat. The faster you walk, however, the more calories you’ll burn.

Source: Mayo Clinic

The GoodLife Corporate Wellness department’s mission is to help organizations across Canada achieve improved and sustained employee health & wellness.

There are four primary components of fitness (as described by canfitpro):

1. Cardiorespiratory capacity: the body’s ability to take in oxygen, deliver to cells and use it to create energy (also known as aerobic capacity). The benefits of training this system include: decreased resting heart rate, decreased risk of cardio disease, improved endurance, and increased cardiac output.

Examples: Time spent on cardio machines or in cardio based classes (cycling, BODYATTACK, step, aerobics), walking, running.

2. Muscular capacity: This includes muscular endurance, muscular strength and muscular power. The benefits of training this system include: increased strength and muscular endurance which makes daily activities easier, improved posture, increased metabolism, decrease risk of osteoporosis, and improved joint strength.

Examples: exercise done with added resistance, including weights, bands, TRX, BODYPUMP.

3. Flexibility: range of movement or amount of motion that a joint is capable of performing. We want to train this component to decrease risk of injury, improve range of motion, ease bodily movements and improve posture.

Examples: stretching and mind/body classes like yoga and BODYFLOW

4. Body composition: the proportion of fat-free mass to fat mass. Maintaining an ideal body composition leads to a decreased risk of cardio disease, improved metabolism, improved bodily function, and less strain on joints and organs.

Examples: combination of the possible results of the above three as well as healthy nutrition and lifestyle habits (stress, sleep, smoke free, limited alcohol).

These components are all given equal weighting because they are all very important to a person’s fitness and ultimately, their overall health (assuming that proper nutrition and lifestyle management plays a large role in an ideal body composition!). For this reason, you want to reflect on your exercise regime and see all four components represented in your typical week.

If only one of the components makes up the bulk of your exercise efforts, then you may be headed down the road of imbalance which can lead to mental burnout, injury and a weakness in one of the above mentioned categories.

An easy way to move towards balance is to make an effort to include activities from the categories you are not currently exploring.

If you are unsure of the quality of exercise you are doing and whether it will lead towards your fitness goals and towards a balanced approach, then it is in your best interest to speak to a professional Personal Trainer. They have been trained to create balanced programs that will lead you towards your goals in a safer and faster way.

Explore some new options to find an activity you enjoy from each component. Variety is the spice of life!

Ever since the invention of electricity we have changed our human physiology exposing ourselves to more and more unnatural sources of light. Think about our massive televisions, bright computer screens, phone displays and home lighting, as well as street lights and car headlights (getting brighter and brighter). We have only had electricity for a small fraction of human’s time on earth.

For thousands of years our days revolved mainly around the sun. It dictated our sleep/wake cycles with few exceptions. In our current era – poor quality and quantity of sleep is increasing our health ailments. Light pollution is partially to blame for this.

Hormonal Regulation

Our bodies are synced up with the sun which helps set our circadian rhythm (sleep/wake cycles). Prior to electricity, about half an hour after the sun went down our pineal gland in the centre of our brain would surge with melatonin. This influx of melatonin signalled to the body that it is time to rest and recover. In fact melatonin released while sleeping is closely associated with the release of the reparative growth hormone. Melatonin is a powerful antioxidant. It has also been identified as having potential anti-tumor effects. Some preliminary studies have suggested that those working night shifts may have higher rates of cancer than the control groups. This is likely due to the decrease in melatonin release as night shift workers are exposed to light during the nighttime hours.

What to do?

The bottom line is that we are messing with an important physiological mechanism. Our exposure to ever increasing levels of light during the night can’t be good as our bodies weren’t designed this way.

To try and minimize light pollution and harness the natural restorative effects of melatonin follow these 5 tips:

1. If your schedule allows it – try not to stay up too late – especially in front of a computer or television screen.
2. Use black out blinds in your bedroom.
3. Make sure there are no bright sources of light inside your bedroom (including bright alarm clocks).
4. Install dimmer light switches in your house and keep the lights dim close to bedtime.
5. If you insist on using the computer, television or hand held device prior to bedtime try and dim the screen brightness.

Now stop reading this, dim the lights and get some rest! You will experience more of the healthy benefits natural melatonin can provide you.

We all know we shouldn’t do things in our life. Things we wish we could change, sometimes do for a short period of time, but often don’t change the habit. This is often true of starting a fitness program.

We have the best of intentions, join GoodLife, start experiencing the benefits of a healthy good life and then we stop. We ask ourselves why, how do we change these bad habits and start healthy new ones.

First remember that habits are not in stone. They can be ignored, changed or replaced. However, as we discussed previously, once a chunked habit is formed our brain stops fully participating in the decision making.

Unless you persistently and consistently work to change the habit, find new cues and rewards, the old habit will come back almost automatically.

Habits are broken down into 3 stages:
• Cue
• Habit
• Reward

Research has shown that you must change cues and rewards in order to change chunked habits.

Think of a Blackberry: the chime goes off (cue), we stop everything to read message (habit) and feel connected (reward). We do this even though we know that most times the email or text is not critical. However, when we remove the phone we don’t feel the pressing need to read the message. But the minute the phone is back within earshot we revert back to the old habits.

Deciphering cues can be challenging. Our lives often contain too much information to easily determine the habit or cue. Are you eating because you are hungry, because of the newspaper in your hands or because the kids are having their breakfast?

Research has shown that cues typically fall into one of five categories:
• Location
• Time
• Emotional state
• People in the environment
• Preceding action

So with that in mind, take a few minute to figure out the habit that you are trying to change.

1. Location: where was I when I decided to skip going to BODYPUMP?
2. Time: do I plan to attend the class at a certain time, but never make that class?
3. Emotional State: do I miss classes when I am happy, frustrated, etc.?
4. People: am I around certain people when I skip class?
5. Preceding action: do I always do something on those days I miss a class?

Then take the same process to review those factors when you go to the gym as you wanted.

You may have go through this exercise several times before you nail it down.

Don’t focus as much on changing the habits you want to change. Instead, try to focus on using the cues in the habits that work for you.

MYTH 10: Honey, brown sugar and agave syrup are better for you than white sugar.

THE TRUTH
Nutritionally speaking, they are all pretty much the same. While some people consider brown sugar, honey or agave syrup to be more natural, they are still sugars. All are concentrated sources of calories with very few other nutrients. Your body can’t tell the difference between them and white sugar. In fact, your body handles naturally occurring sugar in food or processed sugars and syrups in the same way. Excess sugar in any form gives you extra calories. Whether you choose to use honey, brown sugar, agave syrup or white sugar, use small amounts.

Myth 11: Artificial sweeteners have too many chemicals to be healthy.

THE TRUTH
Artificial sweeteners can be part of healthy eating. Health Canada approves all sweeteners for safety before they can be sold in Canada. Health Canada also develops strict guidelines for how food producers can use a sweetener, as well as advice on how much is safe to eat each day. Artificial sweeteners add a sweet taste while limiting calories and can be enjoyed in moderation, as part of a healthy diet.

These artificial sweeteners are safe and approved in Canada

MYTH 12: The best way to limit your sodium intake is to stop using the salt shaker.

THE TRUTH
Canadians eat too much sodium, but the salt shaker is not the biggest culprit. Over 75 percent of the sodium we eat comes from processed foods, packaged and ready-to-eat foods, and restaurant meals. Only about 11 percent comes from salt added when cooking at home and salt you shake on at the table. The rest of the sodium you get occurs naturally in foods. To limit the sodium you eat, choose fewer pre-packaged convenience foods and restaurant meals and enjoy more lower sodium foods that you can cook at home.

Supported by the Nova Scotia National Nutrition Month Committee and Dietitians of Canada
All myths/truth/evidence have been approved by an expert committee of Dietitians.

There is a lot of information available on stretching. Much of this information is about the benefits of it, but there are some naysayers that question the effects of stretching. I will simplify and summarize by listing some of the main potential benefits of stretching.

For the Body:

• Help improve flexibility (flexibility defined as the range of motion available at a joint)
• Assist in correct posture by lengthening tight muscles that pull areas of the body away from their intended position (in our computer dominated world much of the world have tight chest muscles which often pull the shoulders and head forward, leaving us with that chin jutted out hunched shoulder look).
• Potential to decrease injury by preparing muscles for work before activity
• Increases blood and nutrient supply to muscles, thereby possibly reducing muscle soreness.

For the Mind:

• Even 10-15 minutes of stretching can provide a mental break and a chance to recharge the battery, so to speak
• Mind body classes (examples are yoga and BODYFLOW) offer participants a chance to spend an hour releasing tension physically and mentally

I realize there is a good chance that you were aware of many of these benefits, and so, at the end of your workout, you hold a few stretches for a few seconds each and hope that you have covered your basis. If this process is mentally important for you and it calms down your mind and offers a transition between your exercise and the day you are returning to, then great. It is important to note that a few seconds stretch will likely not reap the physical benefits listed above.

To help you benefit most from the stretching you do, here is a list of tips:

• Save time and skip the pre-workout stretch. What happens if you stretch a cold elastic band? Think of your muscles in the same way. They should be warm before you begin your stretching. Pre-workout or pre-game, your best strategy is to simulate the movements you will be doing in order to warm up and prepare your body.
• Focus on the muscles that need the most help. Instead of trying to stretch your whole body after every game or workout, focus on a key area of the body each time. Spend longer on each stretch and include more stretches for each area. You will likely benefit more from this strategy. If you are aware of muscles that are tight, then it makes sense to focus on those. Your goal is to stretch the muscle, not to force to a painful place. For the most part, stretching done at the end of activity will be static; meaning that you will hold a position and not bounce.
• Aim to include at least one long duration flexibility session each week. This is where mind body classes fit in beautifully. They allow you to completely focus on the lengthening action of the muscles and to take your time working them. Integrating this strategy will also provide you with the stress relieving benefits of this style of class and the positive effect it can have on your life.

So start incorporating stretching into your workout routine.  For specific flexibility plans that work within a detailed training program, meeting with a professional Personal Trainer is definitely you best way to go.

Happy stretching!

1: Water is the fountain of youth- so dip in!

It’s the 8×8 rule; 8 glasses of 8oz of water in your day. Many members and associates find it helpful if you keep water around you at all times. Get a nice stainless steel water bottle to refill throughout the day and keep it with you at work, school, the car, wherever you go. It would take days to list all the benefits of water to your body and I definitely recommend checking it out online if you need some extra persuasion.

2: Get your calories from solids, not liquids

Why waste calories on juice and pop when you can put them into satisfying meals? If you’re craving the deliciousness of orange juice, opt for the actual orange and a glass of water (this will also help you out with increasing water intake).

3: Eat more instead of less

We commonly equate less food with more fitness, or that we should have “3 square meals a day”. This is not how to win your fitness game. First off, by having less food you begin to deprive your body of its vital nutrients and this makes it mad. It will resist you by holding on to as much fat and sugar as possible because it thinks your trying to starve it and doesn’t know when its going to get food again – not good!

Secondly, that old adage about 3 meals a day it very out dated. In order to get all the nutrients we need into those 3 meals we would have to stuff our stomachs with a ton of food that it really isn’t going to get to use in time and again goes into storage mode the same way you might throw things you don’t want to get rid of into a closet or garage full of shelves and boxes. What we want to be doing is having 6 small meals a day evenly spaced about 2 hours apart.

4: Protein

Protein is thermogenic, meaning it burns calories to digest. So every meal should have a protein source whether its turkey, chickpeas, fish, soy or whatever you prefer to make sure you get that protein. Having protein in your system also helps with repairing the muscles that we work out thus making us stronger. Whether you’re doing a BODYFLOW class, hitting the Fit-Fix, or doing dead lifts and cleans you need to get protein to your muscles.

5: Breakfast

You’ve heard it time and time again NEVER GO WITHOUT BREAKFAST. This is your chance to feed your body that has been hard at work restoring itself all night and it needs nourishment. If you want optimum results you need to eat a big protein and complex carb rich meal within half an hour of waking up. An egg (1 egg and 2 egg whites + a scoop of flax meal) and turkey bacon sandwich with tomato and green pepper on whole grain toast would do a great job to get you going.

Now some of us just can’t do breakfast so why not try a piece of toast with peanut butter to hold you off until your ready to handle more an hour later? Shakes are also a great way to get your metabolism off to a great start. They’re quick and easy, contain lots of nutrients, and taste delicious. Now I don’t mean milkshakes, I’m talking smoothies and protein shakes. If you’re a bit weary about protein shakes try a scoop of chocolate protein with peanut butter, a banana, milk, and ice cubes! There are also a lot of great shake and smoothie recipes you can find online, have fun with it.

Think back to when you first started: everything was new, exciting and even a bit challenging. With Spring just around the corner (or already here, depending on where you are), this is the perfect time to try something you have never tried before.

At GoodLife Fitness we offer a selection of different programs to add variety to your workouts and keep you wanting more. Let’s take a look at a few simple ways to change up your workout routine and renew your fitness spark:

Group EXercise Classes

• The atmosphere of Group EXercise classes is that of fun, excitement and enthusiasm and GoodLife’s Group EXercise classes are world renown. There are a variety of different classes to choose from that will add tons of fun to your workout.

FREE Orientations

• GoodLife’s signature workout, the Fit-Fix, is the perfect way to try something new. This 1 hour orientation will teach you how to warm-up properly and how to properly use the 9 machines of the Fit-Fix workout. You will leave the orientation with a whole new workout that’s safe, easy to follow and  – of course — will give you results.

FREE Personal Training Trial Session

Meet with one of our Personal Trainers to go over your needs, goals, and time frame.

During the Free Fitness Assessment, the Personal Trainer will:

• review your goals with you
• show you some exercises you can do on your own
• provide you with a customized fitness plan based on your personal needs

TRX Trial Team Session

TRX Team Training is available at many of our locations. This boot camp style class is 6 or 9 weeks long and utilizes your own body weight, so you can choose the level of intensity right for you. This workout is guaranteed to challenge your body while toning and building strength, increasing flexibility and balance, and keep you having fun!

Hot Yoga

Hot Yoga is available at 13 of our locations, and is a fantastic class to add to your workout mix. Stretch deeper than you’ve ever stretched before with the help of our heated studios. You’ll leave class feeling relaxed and centred, and completely ready to tackle the day.

Want even more incentive?

At GoodLife Fitness it pays to workout with our Member Rewards program.

Ask the front desk for your own personal workout card and start tracking your workouts. Not only will you see how much you’ve progressed, but you’ll also have the chance to win $1000 too! Each time you work out get a signature from an associate and every 6th workout you will get a ballot for your chance to win. There is one lucky winner drawn each month.

Remember: it’s perfectly normal to see a decline in your motivational levels as time passes on so rather than dwelling on it and thinking something is wrong with your desire to achieve success, do something about it. Change your workout around and try something new. You’ll be amazed at how quickly this reignites your Passion for Fitness and how you will recapture that fitness excitement once again.

MYTH 7: Multi-grain is the same as whole grain.

THE TRUTH
Multi-grain isn’t always whole grain. Multi-grain products include different grains, but they may not be whole. You’ll get the greatest health benefits from eating whole grains.  To make sure a food is made with whole grains, look on the food label’s ingredient list for the words whole grain in front of each grain name. If whole grains are the main ingredients in a food, they should appear first in the ingredient list.  Make at least half of your grain products whole grain each day

MYTH 8: If you eat too much sugar, you’ll get diabetes.

THE TRUTH
You will not get diabetes from eating sugar. It’s wise, however, to limit your sugar intake. Foods that are high in sugar such as cookies, candies and soft drinks, are often low in nutrients and high in calories. Diets with too many calories can lead to weight gain, and being overweight is one of the main risk factors for type 2 diabetes. Other risk factors such as family history, age (40 and older) and ethnicity also play a role. You can reduce your risk of developing type 2 diabetes by eating a healthy diet, maintaining a healthy weight and being physically active.

MYTH 9: A detox diet is a good way to clean out the toxins in your body.

THE TRUTH
There is no scientific evidence to support the need for detoxification diets. Detox diets claim to cleanse your system of toxins, but your liver, kidneys and intestine already do that for you. Detox diets typically involve fasting followed by a strict diet. Frequent fasting or fasting for more than a few days may cause unhealthy side effects such as headaches, dehydration, low blood pressure or an irregular heartbeat.  Some detox diets include intestine-clearing supplements that might actually be harmful.  Your best bet to keep your body healthy is to eat a daily diet based on Canada’s Food Guide.

Supported by the Nova Scotia National Nutrition Month Committee and Dietitians of Canada
All myths/truth/evidence have been approved by an expert committee of Dietitians

Mandy is a Counseling Dietitian and Personal Trainer at GoodLife Fitness in Nova Scotia. She has a BSc in Applied Human Nutrition (Dietetics), and was the regional delegate for the Canadian Diabetes Association for 2011.

At the beginning, motivation is there, but inevitably it can fade after a few weeks/months. It’s so easy to fall off the wagon in those moments of weakness (trust me I was an expert!).  So how do you find the strength to keep going so that you can reach your goal?

1. Since you see yourself every day, it’s a good idea to:

• Take pictures or measurements on a monthly basis – that’s how you’ll see the subtle changes truly adding up
• Keep a pair of your biggest “before” pants to try on anytime you feel discouraged

2. Change it up.

Maybe if you try a new type of class, sport or activity, you’ll discover something that you love. Loving your activity is powerful when it comes to keeping the momentum going. When exercise isn’t work and becomes enjoyable your success in sticking with it is far more likely.

3. Find support, whether it’s:

• A workout buddy to make it more fun
• A family member or friend you can call for a pep talk
• A weight loss support group (in person or online)
• Talking to a Group EXercise instructor before or after class to give your batteries a little boost. I know I speak for all instructors when I say that we love what we do and want to help our participants succeed in any way we can

4. Celebrate your successes by setting small realistic goals.

These small goals add up quickly and before you know it you’ve achieved something you never dreamed possible.

So what did I do when this lady told me how she was feeling? I knew she needed some perspective, so I brought her to the weights area of the gym and had her pick up a 25lb plate. It actually feels a lot heavier than you would think. It’s one thing to know you’ve lost 25lbs, but it’s another thing to pick it up with your hands. When she realized she was walking around all day with that tangible extra weight and now it’s gone, it really gave her a lift. I’ll never forget the look on her face when she realized what she had accomplished and in that moment she got her motivation back.

Whether you need to lose 20lbs or 200lbs, if you are in the middle of a weight loss journey, it can seem like there’s a mountain ahead of you. If you are feeling like you’ve been working at it forever, don’t look at how many more pounds you need to lose, but get some perspective at how far you’ve come, whether it’s on the scale, energy level, confidence, clothes fitting differently or seeing your health improve. Surround yourself with people who will support you to stay on track and keep trying new activities until you find one you love. Most of all, be proud of your accomplishments and use your own success as proof that you can do it!

There is a new stream of research (TED institute and Dan Buettner) showing that there are commonalities in societies all over the world that people follow to help have a life of longevity and quality.

1. Movement: They take the stairs, they walk, and they do things. They walk, which is shown to be the best way to stave off cognitive decline, they garden, and they spend time outside. When they exercise they do things they enjoy. A GoodLife Associate will help you find an exercise program that you enjoy.

2. Pause and breathe: They take time to reflect and to calm their stress. People that are constantly in a hurry and stressed out trigger an inflammatory response. This response is associated with everything from Alzheimer’s to cardiovascular disease. By slowing down for 15 minutes a day you can turn the inflammatory state into a more anti-inflammatory one. Try a GoodLife yoga class or take a stretching orientation. Take time to pause and breathe.

3. Purpose: They feel their life has a reason and they have a place. Statistically the two most dangerous years of someone’s life are the year they are born and the year someone retires, because their purpose of working no longer exists. Research shows that people who report a sense of purpose for their life live seven years longer. Find a personal reason, tell your closest people and act purposely. Those living with a reason live seven years longer.

4. Nutrition: There is no one diet that works for all, but a diet that is in line with the Canadian food guide is common among those with the highest longevity. They don’t over eat often, don’t have too much sugar, they have good protein and vegetables. A GoodLife Personal Trainer can be a great source of diet knowledge.

5. Connections: They put families and friends first. They feel a sense of belonging. Fifteen years ago the average American reported three good friends, now it is down to 1.5. Belonging to some form of group and participating in it regularly (4X/month) can add four to 14 years of life expectancy.

6. Personal Associations: According to the Framingham studies people whose three closest friends are obese and inactive are 50% more likely to be obese and unhealthy. Spending time being active with your friends, being engaged, eating right while enjoying time with your closest people in your life, you will add longevity to your life. Be the first in your group if necessary to be active, you will help yourself and those closest to you. Talk to an Associate at GoodLife to arrange to bring someone to the gym with you.

Longevity: There is no short term fix, there is no pill, it is simple, but not always easy. Invest in yourself, invest in your friends, think of your closest people being the adventure, be active and life a fit and healthy good life.

A graduate of UWO and an instructor in the Continuing Education Marketing program, Jason has a full time role in the marketing department at GoodLife. When he is not working he can be found playing basketball, trying new fitness activities at GoodLife and looking for someone to laugh at his jokes. Jason wants to enjoy life, have fun and be fit; while that is a tall order for him, he is confident that it can all be achieved.

As a Personal Trainer and Fitness Instructor for the past twelve years, these are all comments I have heard countless times. If you follow a similar mindset as the opening statements suggest, I am hoping to open your mind to the benefits of strength training… for weight loss.

When we mention a goal of losing weight, what we mean to say is that we want to lose fat. A common strategy to do so is by drastically cutting calories or doing lots of cardio, or worse, both. However, when we do this, we may very well lose some weight initially, but more and more of it will be muscle.

You may have also heard that muscle burns more calories than fat. This statement is very true. In fact, recent studies show that muscle burns 6 calories per pound, per day at rest versus 2 for fat (American Journal of Clinical Nutrition). So, we can summarize that muscle burns 3 times the calories at rest that fat does. Additionally, this difference becomes exponentially increased in the 24-72 hours after a strength workout. The muscles are healing in this timeframe so their metabolic rate increases. To learn more about this principle, search EPOC or exercise post oxygen consumption online.

The bottom line is that having muscle burns more calories and therefore contributes to a higher metabolism. If we are going to lose fat or maintain a loss, we want a higher metabolism.

II should also note that copious amounts of cardio may very well burn calories, but it cannot help shape your body. Whether female or male, nearly all would prefer a firm body that looks healthy and fit. If you are familiar with the term skinny fat, it refers to the body that might very well fit into a small clothing size, but that looks loose, maybe has some dimpled skin, is sagging in areas and typically gets worse with age. This is not ideal, but can be the effect of overdoing cardio without training, and fueling, the important muscles of body.

It is also more mentally stimulating to strength train. Have you ever succumbed to the ‘watch my t.v. show while I do cardio’ pitfall? Well, if yes, note that we are not mentally engaged in what we are doing. There is no mind-body connection, our intensity goes down, we don’t reap the mental benefits of exercise, and the overall effectiveness of the workout drops dramatically.

And let’s face it, steady cardio can get BORING! There are so many options, variables, modalities and exercises when it comes to strength training that it is nearly impossible to get bored. In addition, a fairly new term on the block called HIIT (High Intensity Interval Training) is sure to get you cardiovascular and strength benefits when done correctly in a short amount of time (check out wikipedia for a rundown). This leaves you less time to get bored and more time to enjoy the rest of your life!

So what is your best strategy right now? Consult a professional so that you can tailor your cardiovascular and strength program to your specific needs, to get the best results in the shortest amount of time, and of course, to do so safely-priority one!

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.

Myth 4: Sea salt is natural so it’s better for you than table salt.

THE TRUTH
Sea salt, just like kosher and gourmet salt, has about the same amount of sodium as table salt. It is not a healthier choice. Too much sodium can be harmful to your health. The differences between sea salt and table salt are taste, texture and how they are made. Table salt is mined from dried-up ancient salt lakes. Some table salts include iodine, a nutrient that helps prevent thyroid disease. Sea salt is made by evaporating seawater and tastes different depending on where it’s from. Whichever salt you choose, use less. For a flavour boost, sprinkle food with orange or lemon juice, garlic, herbs or spices.

MYTH 5: Healthy food costs too much.

THE TRUTH
How much food costs is an important issue for many Canadians. With some planning and wise choices, you can create tasty, healthy and affordable meals. To get the most value, choose foods that are big on nutrients and low on cost. Many healthy staple foods can be lower-cost items, including bulk flours and whole grains, in-season fresh produce, eggs, legumes (dried beans, peas and lentils), powdered milk, and sale-priced frozen or canned vegetables, fruits and fish. Scanning flyers for specials, stocking up on sale items and cooking meals from scratch can all save you money.

Stretch your food dollar without giving up on good nutrition.

MYTH 6: Frozen and canned vegetables and fruit are not as nutritious as fresh.

THE TRUTH
Nothing beats the taste of fresh produce in season. But frozen and canned produce can be just as nutritious since it’s usually picked and packed at the peak of ripeness when nutrient levels are highest.  Frozen or canned produce gives you benefits beyond health. It allows Canadians to enjoy a variety of vegetables and fruit year-round and is a practical choice for people living in remote areas. It’s also sometimes more affordable than fresh produce. And cooking with frozen or canned produce can save you time in the kitchen! Read the labels: The healthiest choices are products that contain no added sugar, fat or salt.

Supported by the Nova Scotia National Nutrition Month Committee and Dietitians of Canada
All myths/truth/evidence have been approved by an expert committee of Dietitians

Mandy is a Counseling Dietitian and Personal Trainer at GoodLife Fitness in Nova Scotia. She has a BSc in Applied Human Nutrition (Dietetics), and was the regional delegate for the Canadian Diabetes Association for 2011.

So you are thinking, what to do to keep the family active? The common tobogganing, skiing, snowboarding, snowshoeing and skating are a guaranteed fun day out. Trying something different this year may be what you need to encourage outdoor family fun. How about a scavenger hunt in your backyard or the local park for a change? One of my all time favourites, a snow fort, either built with snow balls or shoveled and packed snow. A walk at the local hiking trail, the winter birds would enjoy if you brought some bird seed with you to scatter around and bring your camera just in case. How about a game of tag?  Gather the neighbourhood children and have a big game of tag, it is more of a challenge running through the snow but you also have more places to hide. Another creative artistic idea, put food colouring and water in a spray bottle and paint the snow a rainbow of colours. Tis the season for Maple Syrup, visit your local Maple Syrup farm, take in how they collect and prepare maple syrup and then treat yourself to a pancake breakfast or lunch.

The key to success of keeping the family active outside in the winter is to be involved as a family.  The children love nothing more than seeing their parents get involved and enjoying the winter as much as they do as children. I guarantee you will all feel rejuvienated by the fresh crisp air. To top the daily activity off, come in for a warm cup of hot chocolate and a healthy snack and reminisce about your day.

Starting out as a member with GoodLife 10 years ago and absolutely enjoying the experience of Group Exercise at GoodLife, I knew I had found my passion, fitness and GoodLife. Becoming FIS certified with canfitpro in 2006 and then BODYSTEP certified, I have since enjoyed being a Fitness Instructor teaching, motivating and inspiring members in BODYSTEP, CXWORX, Newbody and Flexi-Bar. In the Spring of 2011, I was given the privilege to become a Group EXercise Manager with GoodLife for the Ottawa area. This allows a perfect balance of sharing the passion of fitness and group exercise with members and fitness instructors.

Whether it’s feeling the sun on your skin, hearing the warm evening breeze rustling through palm trees, or lounging on the beach with a cool drink, everyone can agree that there’s nothing better than heading south for a vacation- especially at this time of year.

Vacations provide us with a chance to escape the stress of everyday life and while relaxing is so important for your mental health, it’s equally important to maintain your physical health on vacation. However, as I recently found out on a family trip to Florida, this is much easier said than done. The following tips helped me stay on track without feeling like I was missing out on all the fun.

• Work out in the morning: If you plan to work out on vacation (which I highly recommend), do so first thing in the morning. Vacation mornings are spent lounging around anyways so use this time to your advantage. Planning to work out later will probably be blindsided by tanning at the beach or some sort of activity. Plus, working out in the morning revs up that metabolism for the rest of your day.
• Make your workouts interesting: You are in a new, beautiful place and there is no better way to explore than by going for a walk (or better yet, a run) along the beach or through your hotel grounds. I find this is also a useful way to learn your way around.
• Incorporate activity into your vacation experience: Most hotels offer tours that require physical activity, such as snorkeling expeditions, rock climbing and walking tours. Take advantage of these offers as they are not only touristy, but they will keep you active. Plus, it’s a great way to spend some quality family time.
• Indulge in moderation: Trying new foods and indulging in your favourites is a huge part of vacation, and hey- you deserve it! But try to limit those not-so-healthy treats to one meal a day. I find that dinner is the best time to wait for a treat because you can look forward to it throughout the day and tell yourself, “not now, but later!”
• Pack snacks: It is so important to eat at regular intervals throughout the day to keep your metabolism high and to prevent binging at meal times, especially when dinners are late at night. I suggest a healthy granola bar with lots of protein to keep you full and energized. Hotels generally have convenience stores in their lobbies where you can buy a pack to carry in your beach bag.
• Drinks have calories: Yes, it’s true: drinks really do have calories, though it seems like we so often forget. Again, having fun drinks is part of the vacation experience; all I suggest is that you are mindful of what and how much you drink because those are the calories that will get out of control- and fast! This is especially true at all-inclusive resorts.

With all of these tips, the most important thing to remember is that your vacation is both a mental and physical rejuvenation, so treat your body well. Oh, and have fun! …cliché, I know.

Michelle Mackey has been working with GoodLife as a Group EXercise instructor since 2009. Along with canfitpro FIS certification, she teaches BODYPUMP and BODYCOMBAT, and is currently in the process of becoming a certified yoga instructor. Outside of GoodLife, Michelle is working towards an Bachelor of Arts with Honours Degree in English Literature at Trent University.

If you are like me, you find the month of March to be a long-awaited turning point in the year – after holidays, the start of a New Year, and the test of maintaining your resolutions into the conclusion of February. March, for some reason, makes me think of May – despite April being sandwiched in-between the two. May subconsciously correlates to summer. Finally, summer – as much as it signifies bikini season – also brings with it one of my favourite times of the year – SOCCER SEASON!

If you find comfort and fun – not to mention a fantastic workout – via organized sports, you may be gearing up for the summer season as a prerequisite to your first game. Along with power, precision, speed, agility and flexibility, participating in recreational soccer once per week keeps me motivated and physically challenged in new ways.

Being a participant in organized summer sports, whether your game is soccer, football, baseball, golf, ultimate frisbee, or another activity, I can’t help but make another association – it is very similar to being a Group EXercise participant.

Games are scheduled at a specific time every week and  the workout is both fun and physically demanding.  I see the same group of individuals each week, we are all working to gain one goal or another (whether in the net, or another type of fun or fitness goal) and we keep each other constantly motivated to succeed. What better way to be prepared for your summer sport – physically and mentally – than by participating in Group EXercise to improve and elevate your fitness level for the purpose of sport.

GoodLife offers many Group EXercise programs that can help propel your game to the next level, no matter what sport you choose. Today, I would like to highlight the original sports-inspired cardio program that will have you running with an extra stride in your step before you know it.

What class is the most sports oriented?
The simple answer is BODYATTACK. There are multiple benefits of cross-training for your summer sport with BODYATTACK. Aside from the obvious cardio benefits, there are also specific tracks designated for power, agility, strength conditioning, flexibility, and stamina – all components often required for various sport skills.

How can BODYATTACK specifically affect my ability to perform in a situation outside of class?
When I began my BODYATTACK journey, I could barely complete an entire class doing all high-intensity options. What I found was, after participating in 2 BODYATTACK classes per week, my speed on the treadmill (and outside) increased. I went from scarcely maintaining a 5.0 mph speed for a period of 5 minutes, to running an entire 30 minutes at 6.0 mph. It took me about 2 months to notice this drastic change, but I started realizing the cross training benefits of doing other cardio activities would be hugely beneficial for my out-of-gym endeavours. I could get to the ball faster. I could get a step ahead of my opponent. I could outrun the defensive player and have more time to set up a play. The benefits were seven-fold.

What should I expect in a BODYATTACK class?
BODYATTACK is a great program for everyone – athletes and weekend warriors alike! The basic structure and dimension of BODYATTACK is set up for maximum cardio and heart fitness, with a shot of muscle training to challenge and surprise your body.

Here is a typical timeline of the class structure:
00:00-20:00 – Warm up, Intervals, and Plyometric Training – First Cardio Peak
20:00-25:00 – Muscle Conditioning – Upper Body
25:00-45:00 – Agility, Speed, Interval and Power Training – Second Cardio Peak
45:00-55:00 – Muscle Conditioning – Lower Body and Core
55:00-60:00 – Stretch – Cool Down
*Times listed are approximate

How many BODYATTACK classes should I do to prepare for my sport?
Ideally, 2 BODYATTACK classes per week should help you improve your cardio and fitness levels for sport. You will want to start in advance – March is a great time to take on a new challenge, and prepare yourself for sports that can begin in mid- to late May. Set a goal – how many BODYATTACK classes do you want to complete before game day? Break that down into weeks before your game, and set yourself up for success in sports and fitness!

MYTH 1: Organic foods are the safest and healthiest choice for you.
THE TRUTH
Both organic and non-organic foods are nutritious and safe to eat when you’re making healthy choices based on Canada’s Food Guide. Many factors affect a food’s nutritional value, such as where and how it was grown, stored, shipped and even how it was cooked. So organic foods may have more, about the same, or less nutrients than non-organic foods. And both organic and non-organic foods are grown and produced under strict regulations to make sure they are safe for you to eat. Like any food purchase, buying organic food is a personal choice.

MYTH 2: Avoid carbs if you want to lose weight.
THE TRUTH
Cutting carbohydrates (carbs) might help you lose weight in the short term but it’s mostly because you are eating less food and fewer calories. Drastically cutting carbs means you’ll miss out on the nutritional benefits of healthy choices like whole grains, fruit, starchy vegetables, and legumes. Because so many foods are off-limits, it can be tough to stick with low-carb diets for very long. The best weight-loss plan is one you can stick with. To lose weight and keep it off, exercise regularly and use Canada’s Food Guide to plan a balanced diet with good food choices in the right amounts for you

MYTH 3: Late-night snacking will make you gain weight.
THE TRUTH
Late-night snacking can lead to weight gain, but it’s not due to the time on the clock. The trouble is, after-dinner snacking can lead you to eat more calories than your body needs in a day, especially if you’re having high-calorie snack foods and sweetened beverages. If you usually get hungry for an evening snack, try eating dinner a little later. Still hungry? Sip on water with a squeeze of lemon, or go for small portions of healthy choices like whole grain cereal with milk, a piece of fruit, or plain air-popped popcorn

Supported by the Nova Scotia National Nutrition Month Committee and Dietitians of Canada
All myths/truth/evidence have been approved by an expert committee of Dietitians

Mandy is a Counseling Dietitian and Personal Trainer at GoodLife Fitness in Nova Scotia. She has a BSc in Applied Human Nutrition (Dietetics), and was the regional delegate for the Canadian Diabetes Association for 2011.

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

Maureen Hagan, world renowned and award-winning Group Exercise Expert predicts the Top-5 Group Exercise programs for the New Year

Maureen Hagan, or Mo as she is known throughout the fitness industry, predicts 2012 will be a very popular year for Group Exercise classes in Canada. With the arrival of exciting dance-based programs like SH’BAM™ and challenging 30 minute functionally-inspired core conditioning classes like CXWORX™, as well as, the enrichment of existing classes like Newbody, studios across Canada will be filled with people of all fitness levels moving, shaking and stretching to achieve their personal health and fitness goals.

“Group Exercise studios have long been one of the most popular areas in fitness clubs across Canada as they provide a challenging, non-judgmental, and fun way for people to reach their personal fitness goals,” says Mo, who has over 30 years of experience in the fitness industry and holds more than 10 Canadian and International fitness certifications.

Mo, a Vice President of Operations at GoodLife Fitness and the Director of Education for canfitpro, expresses her excitement for the new variations of existing classes.
“Core and functional training, yoga, and low-impact workouts, are amongst the most popular classes to watch out for in the New Year,” exclaimed Mo. “These classes are terrific for all demographics, especially for the aging baby-boomers, who are looking to maintain an active lifestyle.”

Mo also predicts that dance-based workouts like Zumba® Fitness and the new Les Mills class, SH’BAM™ will continue to grow as popular fitness alternatives. These engaging dance workouts earned a spot on the Top-10 Canadian Fitness Trends for 2012.

Mo’s Predictions for the Top-5 Group Exercise Classes for 2012:

1. Core Training Classes
As we age, our core strength plays a big factor in maintaining strength and mobility. Classes like the CXWORX™, which will be debuting in January 2012 at GoodLife Fitness, Awesome Abs and Better Backs are becoming more and more popular classes because of the demand from the aging baby boomer population.

2. Functional Training Classes
Functional training is all about increasing useable strength, stamina and agility required to perform daily activities without limitation, fatigue or risk of injury. BODYVIVE™, Newbody, BODYFLOW™ and FLEXI-BAR® SHAPE provide consumers with a wide variety of fitness programming choices to get started on the right path to health and fitness and achieve functional strength.
“As a physiotherapist I know the incredible value that these types of exercise classes can offer absolutely everyone!”

3. Yoga
Yoga variations are becoming increasingly popular as they cater to the needs of a variety of people and help to break the mold of the traditional Yogi. YogaFit™ , for example, overcomes the mystery of yoga by delivering a practical, user-friendly style, which is accessible, understandable, and doable by individuals at any level of fitness. YogaFit™ SWEAT is a yoga class done in a studio that is heated to a moderate temperature of 24°C to 27°C. The moderate heat aids in mobility and relaxes your muscles, which makes hot yoga a perfect choice for anybody and everybody.
4. Dance-Inspired Classes
Zumba® Fitness – You can dance to the popular, and easy-to-follow, Caribbean beats of Zumba without feeling like it’s a workout; but more like a party. The new dance class craze, SH’BAM™, featuring hot dance moves and dance music, is the ultimate fun and sociable way to shape up and lose weight.
“These classes bring out the dancer in me, and it will for you too!”

5. Low Impact/ Weight-bearing
Newbody and BODYVIVE™ are unique whole body workouts designed to boost fitness and overall strength in a less intimidating, easy-to-follow class format. These classes are perfect for both new and experienced exercisers and help to build heart health and overall fitness and empower consumers to enjoy exercise and get results.

“I’ve been teaching a variety of these classes for the past 22 years and at 50 years of age, I’m the healthiest I’ve ever been because of these ‘friendlier’ fitness formats”.

First let’s quickly review some of the ways that people perform routines and habits:

• Our brain always tries to “chunk” patterns of repeated behaviour; this allows the brain to conserve effort. Think of the first time you reversed your car and the mental effort required compared to an experienced driver reversing a car.
• Basically there are three stages to how the brain “chunks”; Cue, Routine and Reward. The more the brain performs this loop, the more automatic it becomes and the more difficult to change. The rewards can be noticeable (a cookie’s sugar rush) to extremely subtle (satisfaction from successfully reversing the car).
• It is very difficult for people to completely change these “chunked” behaviour patterns; that’s why people often start a new exercise routine, but eventually fall off. Our brain wants to do what we have always done. Once a chunk is created, the brain stops fully participating in decision making. That’s why we eat that cookie; miss a workout even when we know we shouldn’t.

Research has shown that the easiest way to change / create a new habit is to focus on the cue and reward stages. If you don’t create both cues and rewards, old habits will generally win.

What we suggest is to create your own cue and reward process. Some tactics that have worked for members include:

Cues:

• Put your running shoes by your bed or desk
• Change into your exercise gear when you first wake up during the weekend
• Put your MP3 on your arm when you are thinking about the gym
• Put your gym bag on your desk / nightstand or at the door

Reward:

• Write down your success; track your mile, classes attended. Use the GoodLife workout tracker to potentially win $$ while rewarding yourself for working out
• A healthy snack food after each workout
• Text one of your supporters each time you finish a Group EXercise class
• Give a GoodLife CSR a high five when you finish a workout
• Treat yourself to a massage chair after each workout

Take a moment and create a cue and reward plan for yourself. If it doesn’t work as well as you want, create another one. Don’t stop trying. We all know that it is important to get to the GoodLife, now just cue and reward yourself so you will.

A graduate of UWO and an instructor in the Continuing Education Marketing program, Jason has a full time role in the marketing department at GoodLife. When he is not working he can be found playing basketball, trying new fitness activities at GoodLife and looking for someone to laugh at his jokes. Jason wants to enjoy life, have fun and be fit; while that is a tall order for him, he is confident that it can all be achieved.

Its hard to believe how far I have come in just little over a year. Looking back at last January 2011, when I stepped through the doors of GoodLife, I am reminded of how different my life was, how different I was.

I had started my weight loss journey almost 1 year prior.

Initially weighing 234 pounds , I had decided it was time to get healthy.

I had a family history of diabetes and I personally suffered with high blood sugar and depression. I struggled for years with the feeling that I was never good enough and I wasn’t worth anything. I turned to food for comfort and quickly packed on the weight. I was trapped in this cycle of self pity and self medicating with food for years, until one day I just decided I had enough.
With a balanced diet and exercising on my own at home, I managed to lose 40 pounds, however I had reached a plateau for about 2 months and was quickly becoming discouraged. My body wasn’t responding to my usual routine and I knew it was time to take it to the next level but didn’t know where to start.

Nyasha - After

For years, I had avoided heading to the gym. I would go for a few months (usually as my new year’s resolution) all gung ho and would eventually drop off like many do. I would get sick and take a week or 2 off or I would get bored doing the same old thing (treadmill and weight machines) and never return, wasting my money paying the membership fee for a full year. I also felt very self conscious about my size and my physical fitness. I knew there would be people there so much more fit than I was and I know how judgemental people can be. Being a big girl most of my life, I knew what it felt like to be gawked at and talked about. It never feels good.

Enter Goodlife.

What had initially attracted me to GoodLife was its Group EXercise classes; particularly their BODYPUMP, BODYCOMBATand BODYFLOW classes. I remember going to their open house and watching the demos of the different disciplines they offer and the feeling of excitement it gave me. The instructors had so much energy and they looked like they were really enjoying themselves as well. I wanted that feeling.

I was first in line on the Saturday when the class schedule was launched.

BODYPUMP, BODYCOMBAT and BODYFLOW, the three classes that first piqued my interest, were back to back. I would try them all that day. Under the gentle coaching and motivating of the instructors, I worked muscles I never knew I had in BODYPUMP, BODYCOMBAT made me sweat like never before and BODYFLOW gave me this inner calm that I haven’t felt in the longest time. It was awesome! The instructors were very approachable and assisted me with any questions I had regarding my form and technique after the classes were over. What made it even better, was that all the other participants in the class were just everyday joes like myself. Everyone was so friendly. For sure I was going to like it here. Needless to say, I couldn’t move the next morning, but I had a big smile on my face. This was it. This is what is going to push me that much further to my goal.

Over the next few months I went to every class I could.

Nyasha - Before

I made sure to try them all. They each had something to offer and the more classes I went to, the more of a difference I was beginning to see in my body. Not only was I losing weight, but I was beginning to tone up as well. I started to have muscle definition, which pushed me more. If I had one of those low days when I didn’t feel like going to the gym, I would remind myself of the fun I would have with the friends I had made going to the classes. I had developed a support system of amazing people, all of whom I had met in the group classes. That is one thing I have noticed about GoodLife, that I haven’t witnessed in at any other gym. Everyone, including the staff, trainers and instructors, are so nice and so supportive.

I also saw a difference in my demeanour. I walked head held high and looked people in the eye. My confidence was growing and everyone was seeing it. I even developed enough confidence to start using the free weights with the big boys. BODYPUMP made sure I had the proper form and technique I needed to get on the floor and give myself a good workout. I remember being in the middle of my workout and another member asking me if I was a trainer. How amazing was that? I was smiling all day after that. Me? A trainer?

I loved my classes, particularly the BODYCOMBAT, which helped me develop not only my fitness, but my inner strength. No matter how bad my day would go, I would step into a BODYCOMBAT class and the stress and aggravation would disappear. I was a warrior. I was a fighter. I was strong. I put all the energy I had into it. Every class I would empty my tank and with it all of my frustrations. I would be at work counting down the hours before I can get to the gym and punch/kick it out in class. I had become obsessed!

Then came the day that would change my life forever.

After one of our many combat workouts, another member suggested that I become a BODYCOMBAT instructor.

I had thought about it, but I didn’t know if I was capable of doing it. Did I have it in me? The old me would have just filed that idea away in the back of her mind, but the new me (another 40 pounds down!) knew I should at least try.I had developed such a love of fitness; why not do more with it? You gain nothing by not trying. I had decided a while back that I I wanted to help and inspire others to love fitness like my Group EXercise instructors had done with me. Pay it forward. I just didn’t know how. Maybe this would be the path I would take.

I approached one of my BODYCOMBAT instructors. Jenny (who also happened to be the Team Leader for Durham region), and informed her of my intentions and asked how can I get started. Through her I was able to register for the BODYCOMBAT training in November 2011.

I won’t lie to you, going through my BODYCOMBAT training and transitioning from a member to teacher, has been the hardest thing I have ever done both physically as well as mentally, but also the most rewarding. Some days are more challenging than others, but what makes it worth it are the people around you, who cheer you on, enjoy your class and keep coming back. I have met more amazing people, including my 2 BODYCOMBAT mentors Steve and Cynthia and Team Leader Jenny, whose patience and guidance with me has helped me grow my skills and confidence in this discipline. I am eternally grateful for their support.

January 23rd , 2012 5:45pm, I subbed my very first BODYCOMBAT class.

How fitting was it that the class I subbed was one of the first BODYCOMBAT classes I started with that little over a year ago? I loved teaching so much, that I have since decided I want to do it full time. I finally feel like this is what I am meant to be doing with my life.

The girl I was at the beginning of 2011 seems like almost a distant dream. I have grown so much and learned many things this past year. Most importantly, never give up on yourself, know that you are so much stronger than you think you are. All you have to do is try. You may fall off the horse sometimes. That is totally ok. The most important thing is to get back on it. Don’t give up. Your health and fitness goals are possible. Anyone can do it. You just have to find what inspires you. Group EXercise did it for me.

I went from being a 234 pound, sedentary, depressed individual with horrible eating habits, low self esteem and no drive to do or be anything in life, to a 147 pound BODYCOMBAT instructor.

And this isn’t the end for me. I plan on adding other disciplines to my roster in the near future. No looking back. Onwards and upwards always.

As a GoodLife Group EXercise Instructor, I’ve witnessed the many benefits that group cycling can provide, both in myself and in my class participants. However, when I ask some of my friends why they still haven’t tried it, I hear a ton of excuses. “I heard my butt will be sore for days!” “Indoor cycling is way too intense for me!” “I don’t have those fancy cycling shoes.” Perhaps you’ve even said some of these things in the past. I’m here today to dispel the rumours and (hopefully!) get you on a bike in your nearest club.

Les Mills RPM classes are offered at GoodLife locations across the country and if you’ve ever wondered what they’re all about, read on!

First things first: What happens in a class?
Your instructor will help you to set up your bike so that you’re able to ride with maximum comfort, safety, and efficiency. The workout begins with a gentle warm-up to get you ready for the work ahead, then progresses through various drills including hills, pace work, mixed terrain, and intervals. Each choreographed track has a different purpose and your muscles will surely be challenged. Your instructor will coach you through each portion of the workout, indicating how fast you should be riding and how intensely you should be working.

What if I’m new to fitness or have injuries?
Not to worry. Cycling is a fairly low-impact form of exercise in comparison to other cardiovascular activities like running. This makes it a much safer and enjoyable choice for many individuals, especially those with troublesome knees and backs. If you don’t feel comfortable working at a high intensity right away, you have complete control over your bike’s resistance and can dial it back to a level that feels right for you.

How long will I be on the bike for?
Most RPM classes range from 45-60 minutes in length. This allows enough time for a warm up, cool down, and plenty of work in-between!

How will I benefit?
In addition to feeling a fantastic endorphin high by the end of the workout, doing RPM regularly can help you get fit and strong. You’ll increase the strength of your heart and lungs, and therefore boost your cardiovascular fitness. Working with enough resistance will also help to increase your muscular strength and endurance, and your instructor will help you along the ride to ensure that you are gaining maximum results. Cycling is a fantastic lower body toner, and the average person burns more than 600 whopping calories in a standard 50 minute class. Have I got you convinced yet?

What shall I bring?
Most importantly, you will want to be as comfortable as possible on the bike. Therefore, I’d recommend wearing cycling shorts (padded if you prefer), a light, breathable top, and appropriate footwear. Cycling shoes can help to give you more control over the pedals, but regular running shoes are all you need to get started. You can expect to sweat a lot during the class, so be sure to bring a towel and plenty of water. Oh, and yourself!

And finally, the one I hear most often: Will my butt be really sore?
To be honest, it might. But don’t worry! The more classes you do, the stronger you’ll get and the less awkward the bike seat will feel. I promise, the group atmosphere, motivating music, endorphin high, and fantastic instructors (ok, maybe I’m a little biased there) make a little soreness totally worth it!

Now that you know all about RPM and how it can benefit your heart, lungs, and overall physical fitness, I encourage you to find a class. If you still have questions, feel free to visit my blog and send me an email, or get in touch with one of the GoodLife Associates at your local club. See you in the studio!

A graduate of Wilfrid Laurier’s BBA program, Angela Simpson holds FIS and NWS qualifications from Can Fit Pro. She has also completed certifications from Schwinn, Reebok, and Les Mills International, and teaches RPM and freestyle cycling at GoodLife locations in Kitchener Waterloo. When she isn’t working at her full time job in high tech marketing, Angela can be found running, cooking, and scoping out her next new purchase of fashionable athletic wear. She’s also the author behind the blog Eat Spin Run Repeat, where she offers healthy recipes, workout ideas, and tips for living a healthy, balanced life.

Here are 10 things to expect at your first Newbody class,  courtesy of Mo:

1.  You will sweat (and burn calories)!
2.  You will be on your feet, moving to music the entire class, adding healthy steps to your day and you will feel more energized afterwards.
3.  You will get a total body workout.
4.  You will feel muscles that you did not think you even had.
5.  You may mix up your right foot from your left but you will be able to follow and feel successful by the end of class.
6.  You will have options that make it adaptable for you to take the workout at your own pace.
7.  You will not be the only new participant to class. New members are introduced to Group EXercise through Newbody.
8.  You will be surprised at how light the Newbody dumbbells really feel, yet how challenging and beneficial they can be.
9.  You will wonder where the time went as the workout flies by.
10.Your instructor will be truly interested to hear your feedback at the end of class and he/she will be there to help address any questions or comments that you may have. Instructors care about your success and are there to help motivate through the class.

BONUS! Here are 5 essential items to have with you at your first Newbody class:

1. A water bottle.
2. Good quality workout shoes.
3. Comfortable, breathable workout clothes.
4. A smile.
5. A friend.

A Sneak Peak at the Winter 2012 Newbody Program—from Mo Hagan

New music, new variations on the traditional Newbody moves and new focus on building heart health—it is of course Heart Health Month when the Newbody Winter program kicks off during the week of February 20-26^th.

Newbody combines the best of aerobic fitness with a unique combination of strength training referred to as “functional” training and together deliver results that are meaningful for adding years to your life and life to those years.  Mo has designed this workout with seven unique ‘methods’ of training and when you come to Newbody you learn how to exercise safely and effectively with these methods in mind. This winter program not only focuses on heart fitness and functional strengthening but also balance training and mind-body coordination.

The workout intensity intentionally rises to ensure you sweat, burn calories, build muscle strength and aerobic fitness however there are options provided for every exercises so that you can move and adapt the workout to meet your needs.  The instructor, the music and your peers in the class will motivate you to move more than you would do on your own, or perhaps feel like doing on that particular day. That’s what makes exercise fun—in a group, with music and a great coach.

This winter program combines favorite combinations from past Newbody programs with repetition and progression to help you get fit and fitter, healthy and healthier!  Mo is confident that you will enjoy the winter program, give the class a try, go back two more times and let us know how you feel about it: mo@goodlifefitness.com

It all started with my yearly New Year’s resolution to lose weight and get healthy once and for all.  We’re all familiar with that drill right?  So, in early January I found myself heading off to join Weight Watchers, yet again. This too has been a yearly tradition for most of my adult life.

I am a 47 year old mother and have spent most of my life battling my weight.

I, unfortunately, come from a gene pool of heavier, mostly sedentary people, where food has

Christina – After

always been the focus of family gatherings.  Like many young girls I became aware of my appearance at an early age and went on my first diet when I was in grade 7.  I enjoy food, tend to be an emotional eater and have never been particularly fond of exercising.  Primarily concerned with how I looked I began my life of unsuccessful yo-yo dieting in an attempt to get that swim suit model body which God had somehow forgotten to grant me.

After several years of on-again, off-again dieting, I suddenly found myself prey to what I like to call The Mommy Rut.  For mothers out there, no further explanation is necessary.  But for the rest of you, the Mommy Rut is a mental state where everything, and I mean EVERYTHING, becomes about the kids and taking care of the family.  Nothing wrong with that.  After all, having a family and being a good mom was a goal from the beginning right? The only problem is, like many other working moms out there, I became so engrossed in the role and busy lifestyle that I forgot about me the woman and let myself go completely.  Sound familiar?

After many years of being Mom, I found myself middle-aged, with an 18 year old daughter and heavier than I’d ever been in my life. But what disturbed me more than the way I looked, was the way I felt!

I was always tired, sluggish and had less and less energy to do things.  I was sick to death of always feeling this way and huffing and puffing while climbing a flight of stairs.  For the first time in my life I really didn’t care about how I looked, I just wanted to feel better!

So on a whim, heading home from a Weight Watchers meeting I stopped in at the GoodLife, Hazeldean location, just to check it out.  Exercise has always equalled a big, fat, YUCK in my books, so I had very low expectations.  I was greeted in a friendly fashion and passed on to the general manager.  He gave me a one week trial pass along with great advice on how to get started and what classes would be most appropriate for me given my present health and plantar fasciitis condition.  Curiosity peeked, but still doubtful about exercising, I attended a BODYFLOW class the next day and actually enjoyed it! Feeling more encouraged, I spent the next couple of days trying a few different things and surprised myself by signing up for a 6 session introductory package with a Personal Trainer in order to learn some of the machines.  I thought once shown how to use them I could proceed on my own.  An on-going Personal Trainer?  What for?  Like most people, I figured show me what to do and I can do it myself.  Who in their right mind could justify spending that kind of money on themselves anyhow?

And that, ladies and gentlemen, is when Ryan Lambert, Personal Trainer, came strolling into my life and began changing my perceptions and attitude.  Our initial meeting was spent discussing my personal goals and lifestyle, taking blood pressure, body measurements and determining my body fat percentage.

I was shocked to learn that my typically low blood pressure was 140/82 and even more shocked to hear that my body fat percentage was sitting at a whopping 43%!  For some reason hearing Ryan tell me that I was basically half fat, hit a real nerve with me.

I decided then and there to do something about it and to prove this kid wrong!  Desperately wanting to feel healthier and stronger, I began my training sessions immediately.

Christina – Before

Ryan and I hit it off from the beginning.  With his easy-going, playful nature and understanding of my limitations, he introduced me to various machines and exercises, all the while pushing me and encouraging me to give it my all.  I was surprised to find myself not only learning, but enjoying my sessions.  I mean, really enjoying them!  So much so that by the fourth one I didn’t want them to end.  Was this really me?  I had always dreaded exercise and viewed it as nothing more than a chore needing to be done in order to lose weight faster.  But here I was, having fun, joking around and feeling a real sense of accomplishment, all the while sweating my butt off!  This was definitely a first for me.  There was no doubt I wanted this feeling to continue.  I knew then I had to keep training, no matter what.  I could not maintain this level of motivation on my own.

But how could I justify the expense?  I realized then that as parents we spend large amounts of money on our kids, but seldom spend it on ourselves. Remember the Mommy Rut? I decided enough was enough and that I was important too.

Besides, what better cause is there to spend my time and money on than my own health? I figured the benefits of improving my health would outlast any hockey season or dance recital by far.

And so, with that decision made, the real fun began.  Ryan continued to plan an increasingly challenging program tailored to meet my specific needs.  Each session was different from the last, presenting something new and thus, never boring.  He shared his knowledge regarding health, eating and exercise with me, as well as took an active interest in my weekly weight loss success.  He encouraged me, kept our sessions motivating and fun and above all made me feel successful and special.  Don’t get me wrong, it was hard work.  Really hard.  At 214 pounds I was in really bad shape. Believe me when I say Ryan heard more than his fair share of whining from me!  But he always took it in stride, laughed it off and then pushed me even further.  As our trainer/client relationship developed, I began challenging myself as much for me as for the pleasure of seeing the surprised look on Ryan’s face each time I surpassed yet another goal.

There was no way I was staying half fat!

Along with my training, I explored and made good use of many other classes and equipment which GoodLife offers.  I soon discovered that the treadmill, stepmill, spinning, BODYFLOW & Yoga were all activities I could carry out despite my plantar fasciitis, as well as enjoyed.  So even though my favourite gym activity remains training with Ryan, these others became an important part of my regular routine.

So here I am, six months later, 73 pounds lighter with a body fat percentage of 23%.

I have for the first time ever, reached my Weight Watchers goal, become one of their lifetime members and am a regular here at the gym.  As I look back at pictures taken just this past Christmas, I do not recognize the unhealthy woman staring back at me.  What I do remember however, is how crappy she felt all the time. I may no longer look like her, but more importantly, I no longer feel like her.  I am in the best shape of my life and I feel fantastic!  It may have taken me a long time, but I can honestly say that thanks to GoodLife Fitness and my awesome trainer and friend Ryan, I have truly learned that being healthy (not just skinny) requires a balance between healthy eating habits and an active lifestyle.  They have given me not only the tools with which to be successful, but more importantly, they have helped develop an attitude and love of fitness which I will carry with me long after I leave this place.  It is my hope that upon reading my story, others may also become inspired and begin their own journey towards a healthier, more active lifestyle.  If I could do it at this point in my life, then anyone can. I guess I’m proof that you really can teach an old dog a new trick!

Christina is one of our Success Story winners for January. If you are interested in working with a Personal Trainer and overcoming some of your own health challenges, sign up for a free consultation today.

Unfortunately many people ‘pull’ more than just the shovel out – pulling muscles and injuring their back!   While shoveling your driveway, you are likely pushing hundreds of pounds of snow. The Ontario Chiropractic Association has a brochure entitled ‘Lift Light Shovel Right‘. It provides tips and strategies to reduce your chances of being injured when shoveling snow.

Key recommendations for safe shoveling

• Warm-up: It is a good idea to go for a 10-15 minute walk or go up and down your stairwell a few times followed by some light stretching to increase muscle temperature and flexibility prior to shoveling.
• Don’t let the snow pile up: If there is a large snowstorm – try and break the shoveling into parts. If you can shovel once or twice through the snowstorm and then again when it is done you’ll be moving less snow per session.
• Pick the right shovel: Use a lightweight pusher type shovel. If you are using a metal shovel, spray it with Teflon first, so snow won’t stick to it.
• Push, don’t throw: Always push the snow to the side rather than throwing it. That way you avoid lifting heavy shovelfuls of snow, and sudden twisting or turning movements.
• Bend your knees: If you find you have to lift a shovelful of snow, use your knees and your leg and arm muscles to do the pushing and lifting, while keeping your back straight.
• Take a break: If you feel tired or short of breath, stop and take a rest. Shake out your arms and legs. Stop shoveling immediately if you feel chest pain or back pain. If you have back pain that is severe or that persists for more than a day after shoveling, come see me. If you have chest pain that is severe, see a medical doctor immediately.

Follow these tips and you’ll be less likely to show up in my office after a large snowfall!

Dr. Jory Basso – a Sports Therapist, Chiropractor, and Level 4 Personal Trainer has an immense passion for living the GoodLife! For over a decade he has helped his clients towards optimal health and peak performance. Dr. Jory, an exercise enthusiast, has been serving clients at GoodLife Fitness Union Station since 2008. He has appeared on national television as a health and fitness expert, writes a health/fitness blog and produces monthly health/fitness videos for his website.

Hearty Lentil and Vegetable Soup

Why this meal is heart healthy: This meal will fill you up with soluble fibre, thanks to the lentils. Soluble fibre can help to lower total and bad LDL cholesterol. The lentils, spinach, and tomatoes are all rich in potassium, which can help keep blood pressure in check andthey are low in fat, which can help you maintain a healthy weight. This meal also contains a healthy fat (olive oil), and is moderate in sodium.

Ingredients
• 1 tablespoon(s) olive oil
• 4 medium carrots, chopped
• 1 small onion, chopped
• 1 teaspoon ground cumin
• 1 14 1/2-ounce can of diced tomatoes
• 114 1/2-ounces can of low sodium vegetable broth
• 1 cup dried lentils
• 1/4 teaspoon(s) salt
• 1/8 teaspoon(s) ground black pepper
• 1 bag (5-ounce)of baby spinach

Directions
1. In 4-quart saucepan, heat oil on medium until hot. Add carrots and onion, and cook 6 to 8 minutes or until lightly browned and tender. Stir in cumin; cook 1 minute.
2. Add tomatoes, broth, lentils, 2 cups water, salt, and pepper; cover and heat to boiling on high. Reduce heat to low and simmer, covered, 8 to 10 minutes or until lentils are tender. Stir in spinach. Makes about 7 1/2 cups.
Nutritional Information (per serving): Calories 265, Total Fat: 5g, Saturated fat 1g, Cholesterol, 0mg, Sodium 447mg, Total Carbohydrate, 41g, Protein 16g

Mandy is a Counseling Dietitian and Personal Trainer at GoodLife Fitness in Nova Scotia. She has a BSc in Applied Human Nutrition (Dietetics), and was the regional delegate for the Canadian Diabetes Association for 2011.

There’s good news! If you are new to exercise, GoodLife Fitness can help you navigate the specifics of exercise without even batting a sweat-covered eyelash. The secret to simplicity is in the realm of Group EXercise!

Don’t get me wrong – if you’ve never began a fitness program, one of the greatest options for being successful is by utilizing a Personal Trainer to create a customized, 1 on 1 plan for you. If that isn’t quite in the cards for you, however, there’s a great option that isn’t exactly 1 on 1, but it is a great ratio to get your program started, and to keep you engaged and excited about exercise.

If you haven’t discovered the world of Group EXercise yet – you are in for a real surprise! It may not be 1 on 1, but you will enter a room with an experienced tour guide to help you though exercises that can seem challenging if you are alone, but are somehow easier to complete when in a group.

The best part? You can get your weekly dose of specific exercise types, simply by choosing a program that fits into your schedule.

Cardio Based: 4-7x/week

Examples: BODYATTACK, BODYCOMBAT, BODYSTEP, RPM, Zumba, SH’BAM, BODYJAM

Strength Training Based: 2-4x/week

Examples: BODYPUMP, CXWORX

Cardio and Strength TOGETHER

Examples: Newbody, BODYVIVE, Flexi-Bar SHAPE

Flexibility Based: 4-7x/week

Examples: BODYFLOW, Yoga, YogaFIT, YogaFIT Sweat, Pilates

The above are simple suggestions and based on the majority of what the class delivers in a 45 or 60 minute time frame. Of course, MANY programs offer all three components – BODYATTACK, for example, has 15 minutes devoted to strengthening upper, lower, and core muscles, split neatly throughout the class. However, the majority of the class is devoted to heart-pumping cardio exercise, which is why it is in the cardio based category. Many other Les Mills and GoodLife Exclusive programs follow the same benefits – multiple types of exercise in one convenient class!

A typical and simple to follow guideline is to have 2-4 strength training sessions per week, 4-7 cardio sessions per week, and 4-7 flexibility sessions per week. For me, it’s as simple as “3-2-1”: 3 BODYFLOW classes, 2 BODYPUMP classes, 1 BODYCOMBAT, 1 BODYATTACK and 1 RPM. Exercise CAN be this simple for you too!

What’s your number?

A patient of mine approached me a little over a year ago with a weight loss goal of 40lbs. After a thorough dietary consultation during the first week of workouts, we also discussed alcohol intake. What I found was my patient was a binge drinker. That is – he only drank once or twice a week but when he did, he went all out! This practice of alcohol consumption is more common then you may think.

The ‘eureka’ moment for my patient came when I took him through the calorie math of a big night of drinking. Let’s say he drank 10 bottles of beer – that would amount to around 1500-2000 extra calories. That is close to the average recommended daily intake! But wait – that’s not all. You are much more likely when you are inebriated to make poorer food choices such as wings, poutine, etc. So add these extra calories and fat as well (another 500 cal). After the big night of drinking and eating you wake up the next morning and surprise – you feel ill! Your B vitamins have been depleted so you crave more fatty foods (think bacon/eggs/cheese and another 300-600 extra cal) to make you feel better. Add to this – the next day you are more likely to be sedentary and lazy. You’ll likely take the day off exercise (let’s add another 300 cal that you would have burnt off if you had worked out). Now that the dust has settled how many extra calories did my patient take in compared to if he just had a drink or two? Let’s call it an extra 3000 calories!

How do you lose weight? It comes down to simple math – caloric expenditure must trump caloric intake! So, for my patient to maintain his current weight he would have to run an entire marathon (42km) the next day to burn off these excessive calories! Once I showed him this example he actually gave up drinking. After three grueling months of training and dietary modifications I helped him lose all 40lbs! So if you want to lose weight think about your alcohol intake and adjust accordingly. I guarantee you won’t miss those brutal hangovers!

Approximate average calories per alcohol type:
• Beer (12oz) - 150
• Red/White Wine (6oz) – 150
• Vodka and Soda (1oz with 6oz mix) - 80
• Caesar (1oz with 6oz mix) – 180
• Gin and Tonic (1oz with 6oz mix) – 200
• Rum and Coke (1oz with 6oz mix) – 200
• Vodka and Cranberry (1oz with 6oz mix) – 220
• Margarita, Long Island Ice Tea or Pina Colada - 500

Dr. Jory Basso – a Sports Therapist, Chiropractor, and Level 4 Personal Trainer has an immense passion for living the GoodLife! For over a decade he has helped his clients towards optimal health and peak performance. Dr. Jory, an exercise enthusiast, has been serving clients at GoodLife Fitness Union Station since 2008. He has appeared on national television as a health and fitness expert, writes a health/fitness blog and produces monthly health/fitness videos for his website.

My name is Inyoung Lee, I immigrated to Canada in 2006 from South Korea. After little more than 4 years of my married life in Canada, I broke up with my ex-wife in the winter of 2010. It was the most painful experience I have ever had; and now my life had been destroyed through overeating and over drinking. I had a hamburger for breakfast, pizza for lunch and hot wings with vodka for dinner. I could not pass a day without eating junk food and I could not sleep without being drunk. It lasted for three months and my entire life was utterly devastated. I almost dropped out of school and my friends started to avoid me thinking I was behaving erratically.

Inyoung Lee – After

By the time I realized that I was ruining myself my weight hit 185lbs. It was the heaviest I have ever been in my life.

Whenever I saw myself in the mirror, I felt ashamed of myself and my self-esteem got smaller and smaller while my pant size got bigger and bigger.

In 2011, on my 25^th birthday, I vowed to change my life.

However, I had no idea how to change my eating habits and lifestyle. I found out that there is a Personal Trainer named Sang-Il Jo who also came from Korea. I visited GoodLife Fitness at St.Clair to consult with him about my situation. The reason I chose him as my Personal Trainer was not only because he can speak fluent Korean, but also he is one of the best trainers in Toronto area. When I explained my whole story he listened to it with a sincere attitude. Thankfully he was willing to be my mentor and help me to build a better life. Frankly speaking, I thought that the cost of training seemed like a really large investment at first. However, now I believe that the final result of my Personal Training was worth more than any dollar value.

Through consecutive consultations and continuous exercises with Trainer Jo, my body and mind were greatly changing in a positive way. Initially, I expected that Personal Training would just change my body but now my lifestyle is totally changed.

Now I live a more diligent, well-established and energetic life than ever before.

Inyoung Lee – Before

Trainer Jo showed me how steady exercise and healthy eating habits can change a life.  It was not easy to change my eating habits entirely at first. According to Trainer Jo’s advice, I decreased the number of times I ate out to once or twice a week and ate homemade meals for the rest. Trainer Jo taught me how to exercise, too. I worked out three times a week for the first two months, and increased the number of training as I improved. Since I was a total beginner, he especially emphasized on teaching the right posture and movement for each exercises. He also gave me a lesson in anatomy so that I can easily grasp concepts of each muscle working on its relevant exercises.

During 6 months, I have lost more than 40lbs since I started Personal Training and my body shape looks just great. My body fat percentage dropped from 26.8% to 9%. I wear 29 inches pants from tight 34 inches.

Now I am working out at least three times a week to keep my body in shape, and enjoying the happiest moment in my life. The most significant achievement that I earned from my Personal Training with Trainer Jo is a firmed self-confidence that now I can achieve anything I aim for.

Inyoung Lee is one of our Success Story winners for December. If you are interested in working with a Personal Trainer and overcoming some of your own health challenges, sign up for a free consultation today.

Why was their event so successful?  Dick knows it’s because of current and future health issues Canadian kids are facing. “Members and staff were noticing the rates of obesity in children in the province.  When they became aware that Newfoundland has the highest rate of obesity per capita in the world (yes, the world!) they were shocked.  Our group loves to work out, so when they were given the opportunity to work out while raising money, money that would go toward changing the childhood obesity issue in Canada, it was a slam dunk – a no brainer.”

But why stop there? So this past summer Dick put out a challenge to other GoodLife clubs – to join him in a nationwide spin-a-thon with a goal of 250 bikes all spinning on the same day and raising $250,000 for GoodLife Kids Foundation. The 1^st annual Spin 4 Kids was born.

Join in this amazing event! Beginner and experienced spin class participants can be part of Spin 4 Kids on Saturday March 3, 2012.  Find out if your club is hosting this event or another club in your area.  Put together a team or join a team and raise funds for GoodLife Kids Foundation.  To find a club near you hosting Spin 4 Kids contact skamins@goodlifefitness.com. 

Help us fill 600 bikes with teams wanting to make a difference in the future health of today’s kids through physical activity (Yep, Dick’s goal of 250 bikes spinning is going to happen – that’s called vision!).

Start: Stand with feet hip width apart, in a bent over squat position with a dumbbell in each hand, elbows pulled up towards the ceiling, as shown. Pull your abdominals in and brace to keep your spine in neutral alignment.

Action: Simultaneously step your right foot back to straighten your right leg behind you as you squeeze your shoulder blades and open your arms out to the side, like wings. Lift to shoulder level only and pause, then slowly return to starting position by either bending and pulling your elbows back or by lowering your arms straight down towards the ground and pulling your elbows up to starting position, as you step your right foot back in to repeat on other side.

Repeat 10 times alternating legs or repeat 10 repetitions with your right leg, then switch to your left. For a greater challenge, try lifting your foot off the ground as you perform the arm fly.

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

I knew I had to exercise

Several factors prompted me to get back to the gym for the first time in years. I liked to eat and didn’t get much exercise. As a result, I’d been overweight for most of my life. Some close relatives had suffered from cancer, stroke and heart disease, and I wanted to avoid a similar fate. I had no energy and I had trouble sleeping.

I also had a sweet tooth, poor eating habits and no willpower, so exercise seemed like my best option for losing weight. However, on my last few attempts to get into an exercise routine, I’d started strong and then tapered off without seeing any results.

After

This time I checked out Personal Training, and was fortunate enough to meet Karin in April 2010. She assured me that I’d get results if I participated in the program she’d design for me. At my initial weigh-in, I discovered I was at 208 pounds. I was mortified that my weight had crept that high, but it helped convince me to take advantage of the program and commit to two sessions a week to drop some of those pounds.

However, I wasn’t optimistic about actually reaching the weight-loss goal I mentioned in our first meeting, particularly since I’d never liked strength training very much. But I quickly began to enjoy my sessions with Karin. Her positive attitude was contagious. With her encouragement, I began to exceed my perceived limits. The workouts were challenging, but I felt great afterward. I began to work out regularly even when I didn’t have a session scheduled, and Karin provided advice about my cardio workouts too. My energy increased and I started sleeping better. In the first month, I lost five pounds and several inches.

Those results encouraged me, and I was surprised by the ripple effect of the exercise.

After putting in all that work at the gym, I found myself reluctant to neutralize it by indulging in sweets or junk food. So I started eating better.

Working with a trainer also helped me break my pattern of fading after a few weeks. At the start, I would sometimes skip working out for a couple of days. But it never stretched into more than that because then I’d have a session with Karin and I’d get back on track. Knowing that I was going to get on the scale regularly also spurred me on.

Carrie – Before

The pounds continued to come off. I got stronger and more confident, and worked harder, as I achieved results.

Karin made sure I was aware of the increases in the weights I used or the number of reps I did. The word “can’t” slowly receded from my vocabulary. I’d been reluctant to venture into a spinning class because I thought it would be too hard, but Karin convinced me to try. I was hooked after one class and it became a regular part of my regimen. By Christmas I had lost over thirty pounds and my original goal of shedding at least sixty no longer seemed like a pipe dream.

Fourteen months into the program, I have taken off 60 pounds, 37 inches and 12 percent body fat. My BMI has gone from 34 to 24.5 and I’ve dropped seven dress sizes.

I work out at least five times a week. I’ve overcome my own doubts and uncertainty. I’m in much better shape than I’ve ever been before and have lots of energy. I’m enjoying myself and I feel great.

My increased confidence has spilled over into other areas of my life. I was recently promoted at work. I’m participating in activities I wouldn’t have tried a year ago. I reached my goal of losing 60 pounds and am now aiming to drop 75-80. Eating well and exercising regularly have become habits that I know I’ll be able to maintain in the future.

I’m very grateful for Karin’s guidance and support, which have made all the difference in this successful endeavour to get fit. I would also like to thank the staff members at Weber GoodLife who took the time to offer encouraging comments.

Carrie is one of our Success Story winners for December. If you are interested in working with a Personal Trainer and overcoming some of your own health challenges, sign up for a free consultation today.

I’ve been wanting to do the PWA Friends for Life Bike Rally for years, but I was never a cyclist and it was sort of unknown territory for me. This rally begins on Sunday, July 29th and is a 6 day ride to Montreal, arriving Friday, August 3rd and raising money for the Toronto People with AIDS foundation.  Regardless, I love a challenge and I really believe in the cause, so I made it a point last year to mark the 2012 dates in my calendar so I wouldn’t miss out.

I am a BODYATTACK and BODYPUMP instructor at GoodLife Fitness in Toronto. Last year, I injured my lower back while teaching BODYPUMP and I’ve been on the sidelines in that program ever since (it’s been about 8 months, 5 of them not teaching). The only thing I could really do that didn’t irritate the injury too much was spinning & RPM(and I’m still teaching BODYATTACK). I really found a love for the cycling programs and they’ve given me a great base for doing the ride to Montreal.

From my perspective, I’m not raising money for any one person in particular, but for everyone who needs it. I think the People With AIDS Foundation of Toronto does amazing work, but they seem a little bit like unsung heroes. They are working toward a great cause yet they aren’t as well known as other charities on people’s radar (at least it seems that way). Through this ride, my goal is to make people aware of their cause, and to help raise as much money as I can.

Donations to the PWA go toward the following programs:
• $150 supplies a family for one week with groceries (Food Bank)
• $70 provides a massage once a week to a PHA suffering from neuropathy
• $60 covers 1 naturopathic appointment
• $50 covers 1 month of naturopathic medication
• $45 buys a 2 month supply of glutamine (helps alleviate wasting)
• $35 buys 1 week of meals (Food For Life Program)
• $30 buys 1 bottle of vitamins

Because I’m a first year rider, my fundraising goal is the minimum $2,200. I’m new to fundraising and new to cycling, so I want to ensure everything I’ve set out to do for myself is achievable, not to mention raising $2,200 is a little daunting! I’m ready to tackle the challenge, though, and see where it takes me.

Donate to Lauren’s ride from Toronto to Montreal and raise money for the Toronto People with AIDS Foundation.

All donations over $20 get a charitable tax receipt, which will be emailed to the supporter after pledging.

Quinoa

This is my new #1 food! It is high in protein (12-18% high quality), gluten free and very easy to digest! It is considered a grain (a fantastic substitute for rice or pasta) – however it is a relative of the nutrition power house – spinach and swiss chard and it is technically a berry. It cooks up very nicely in about 10 or 15 minutes — I use my rice cooker. It has a wonderful nutty flavour and may be eaten hot or cold. I eat mine as a substitute for pasta or rice or on my salads at lunch. If you have never tried quinoa before – please put it on your shopping list and give it a try!

Spinach

Yes – It is still so good for you! Popeye had it right. If you are not eating it you are cheating yourself out of a very easy way to eat healthy. Enjoy fresh as a salad or cooked with a splash of olive oil and garlic. You can add it to any dish: pizza, pasta, soups and omelettes. It is a fantastic source of iron, calcium, vit K, A, C, E, B1, B2, B6, copper, potassium and — don’t forget — dietary fibre! If you think you don’t like it – try it again! It is a must have to your diet this year. It is always on hand in my fridge.

Blueberries

I confess I don’t eat them as much as I should – but I will this year. They are bursting with nutrients like vitamin C and cancer-fighting antioxidants. They are better for your heart than red wine! Get them frozen and add them to your cereals, oatmeal, yogurt or just eat them as they are!

Avocado

This high fat fruit is good for you! It has 60% more potassium then bananas and is rich in vitamins B and K. Please use caution as a medium-sized avocado has 30 grams of fat – mostly the healthy monosaturated kind. I eat them as a substitute for cheese on my salads, sandwiches and wraps. Add some lemon juice and pepper and substitute the mayonnaise on your sandwiches and burgers!

Chickpeas

I love these on my salads – they help to make the salad more satisfying! They are packed with fibre and protein to help keep blood sugars stable. You can also blend them up and add some tahini, garlic and spices to make a hummus dip. A great afternoon snack with carrot sticks! Chickpeas are a good source of zinc and folate as well.

One last tip for eating well this year: Eat whole unprocessed foods! Choose fresh fruits, colourful veggies, whole grains, lean meats, beans, lentils, nuts, seeds and healthy oils. Time and planning are usually the main excuses for not eating healthy. It does take more time to get into a routine of being prepared with meals and snacks – be patient with yourself. Remember if you do not take time for your health now you may have to take time for illness later! Excuses only hurt one person. Start with a few small changes and stick with them!

1. I will fuel my body with mini meals every 2-3 hours.

• Snacks should include a fruit or vegetable with a source of protein or healthy fat.
  Example – apple with 1 tsp almond cashew butter or ¾ cup yogurt and an orange.
• Meals should include a lean protein, vegetables, a healthy fat and a complex carbohydrate.
  Example – a plain salad for lunch is healthy – but it will leave you feeling starving in no time– instead plan a balanced salad including spinach, chickpeas (protein and carb) and avocado (healthy fat) – We can all eat a lot of pasta or rice if we do not add veggies and protein to increase the “full factor” -a balanced pasta dish would include whole grain pasta, chicken, cut up veggies and tomato based sauce.

2. I will monitor my portion sizes.

We live in a time where plates and servings are way bigger then they need to be! Always refer to your “handy portion sizer”:

• A fist – is approximately a serving of raw fruits and veggies (1/2 a fist if cooked)
• ½ a fist is a serving of cooked pasta or rice – watch out the average pasta dish has 6+ servings!!
• The tip of your thumb is a serving of fats and oils.
• 2 thumbs together is a serving of cheese – yes – that is all we should eat. The average person eats too much!!
• Your palm is a serving of protein.

3. I will moderate how much a drink my calories!

The holidays are over – so are the parties and the nights of indulging! Watch how much you drink – juices, sodas and speciality coffees can load a HUGE calorie punch and provide you little or no nutrients. They can also make you feel hungrier! Also watch out for the calorie free drinks which may dehydrate you if they include caffeine. Stick to water and your body will thank you – when you are hydrated you have more energy, think clearer, have a better complexion and feel better.

4. I will eat a source of healthy protein with all meals and snacks.

Great sources of protein include- lean meats, chicken and fish – however let’s not forget to include beans, lentils, nuts and seeds!

5. I will eat my 8-10 fruits and vegetables every single day!

They are jam packed with vitamins, minerals and antioxidants which will help you have more energy – feel great – live longer – and yes they will help you to lose those holiday pounds. Make sure they are fresh or cooked with little or no added fat or sugar. We all had enough of that over the holidays to hold us over for another year!

It is better to add to your diet then take away. These 5 detox tips will help you reduce the sugar, salt and fat in your diet that makes us feel terrible after the holidays. Eat outside of the box – choosing unprocessed foods more often. Remember – these are resolutions to live by – not just for January – but the whole year through. Your body will thank you!

Health Centres can help maximize your health and fitness by ensuring that your body is performing optimally.

Example 1 A new member starts up a workout routine. Her goal is to run a 5km race in the spring. She starts training and develops shin splints and pain in her knees after running for 10 minutes. If she had met with a Health Centre chiropractor prior to starting her workout routine she would’ve found that her flat feet may be the cause of pain (through overpronation). The chiropractor may have recommended a particular ‘control’ running shoe or a custom foot orthotic. As well, tight muscles could have been determined and relevant stretches recommended. Through utilizing the Health Centre this new member may have avoided the pain and been able to continue her training without interruption.

Example 2 This same new member has been increasing the intensity of her workouts. She decides that she will push herself and try and run for 45 minutes on the treadmill. She completes her goal but feels really sore after her workout. The next day she wakes up and can hardly walk because her muscles are so tight! She decides to call her gym’s Health Centre to book a massage during her lunch hour. She slowly limps her way to GoodLife at lunch for her massage. She is amazed when getting up that she can walk again thanks to the RMT helping flush out the lactic acid and increase circulation to the legs.

Example 3 A corporate executive wakes up with a kink in his neck. He usually sits with poor posture for hours at a time staring at a computer screen. He is unable to turn his head to the right. Unfortunately he needs to provide a presentation later that afternoon. He desperately calls up his gym’s Health Centre and books an appointment later that morning. The chiropractor assesses that his pain is due to a muscle spasm. The treatment consists of a few stretches and muscle therapy along with advice on proper posture at the computer. He happily walks out of the clinic with a large improvement in range of motion and successfully completes his presentation.

GoodLife Health Centres have created an added value to having a GoodLife membership. Members (and even non-members) can conveniently stop by before, during or after work. Let’s face it – it is hard to find extra time and combining a therapy session with a workout makes your schedule much more efficient! Another plus is most clients with health benefits have insurance coverage for chiropractic, RMT, and custom foot orthotics. Book a therapy session today and improve your health for tomorrow!

Dr. Jory Basso – a Sports Therapist, Chiropractor, and Level 4 Personal Trainer has an immense passion for health and fitness! He has been helping clients improve their overall health and fitness for over a decade. Dr Jory, an exercise junkie, has been serving clients in Toronto at the GoodLife Health Centre next to Union Station for the past 3 years. He has appeared on national television as a health and fitness expert, writes a health/fitness blog and produces monthly health/fitness videos for his website.

I have been considered overweight and/or obese from the time I was approximately 5 years of age.

I spent my entire childhood hearing doctors tell my parents that I needed to lose weight and

Heather – After

being teased and bullied by peers, friends and adults.  As a teenager and adult, I often turned to food as a comforting strategy to deal with my emotions.  I ate whether I was happy, sad, angry, depressed- it didn’t matter.  I was embarrassed to participate in physical activities and shied away from sports, physical education classes, and anything else that I felt may showcase my clumsiness and lack of physical stamina.  For most of my adult life I weighed between 230-240 lbs.

Throughout my early adulthood and up to about 18 months ago, I constantly yo-yo dieted and made attempts at losing weight and exercising, only to lose some and then regain.  I often took out gym memberships and would attend for a month or two, then my attendance would drop off again. I was dreading attending each annual physical appointment with my doctor, knowing that I was experiencing high blood pressure and joint/muscle pain, and that diabetes and heart disease were inevitable family issues that I would be dealing with too.

In early 2010, I finally decided that my mental, physical and emotional health had reached its most vulnerable levels, and I finally began using my Goodlife membership.

My best friend joined me at the gym and this made me accountable to attend.  I began to see success through losing weight and beginning to try new activities at the gym.  Seeking new challenges and wanting to lose weight, build muscle tone and retain my fitness goals, my friend and I began partner training with Personal Trainer and Fitness Manager Felipe Gabriele.

I will admit that I was quite nervous beginning personal training with Felipe, having spent most of my life “failing” at physical activities.  However, having Felipe’s guidance through workouts 3 times a week quickly helped me begin to understand the mind and muscle connection that I had been missing for so long, and how I was capable of doing more than I had ever thought possible.

Working through the first foundation phase, I learned the importance of proper posture, form and technique when performing each exercise, and began to see immediate improvements in my coordination, strength, and self-esteem.  I quickly began looking forward to each session as we moved through build and burn phases- because with each week, I could results physically, mentally and confidence-wise.  Considering that when I first joined Goodlife, I usually hid in the women’s only area, through my sessions with Felipe I was learning how to use equipment and machines that I would have never approached on my own, and now can use any area of the gym with a sense of pride and energy!

Heather – Before

Felipe not only provided support during personal training sessions, but also provided guidance and suggestions for other workouts and as well as nutritional advice. He consistently provides me with workouts that combine his knowledge, experience, and understanding of our needs as his clients to create exciting workout sessions that keep me challenged and excited to return.  I have lost weight, gained muscle, and reached goals that I never thought were possible.

As of July 2011, I have lost approximately 110 lbs, and now weigh 125 lbs (the last time I was this weight, I am pretty sure I was about 9 years old!).   My body fat percentage has gone from 48% to approximately 13%, and from wearing a size 18, to a size 0! High blood pressure is no longer an issue. I participated in the 10 km Mississauga Marathon run and completed it in a time of 1 hour flat, completed my first tri-triathlon on Labour Day weekend and wore a bikini for the first time in my life on summer vacation!

I have truly made a lifestyle change in terms of what, when and how I eat, how often I exercise and am active, as well as how I deal with my emotions.  Exercise has become my daily form of stress relief and helps me keep a balance in my life.  I have created stronger relationships with friends and family members who are supportive and have eliminated the toxic people in my life who did not encourage me to live a healthy lifestyle. Having my best friend at my side has kept me motivated and committed to continuing to pursue my goals of building muscle, endurance and toning. I am healthier and happier than I have ever been before and am living the good life!

Heather is one of our Success Story winners for December. If you are interested in working with a Personal Trainer and overcoming some of your own health challenges, sign up for a free consultation today.

GoodLife’s Workplace Wellness services can help address the root causes of stress AND the physical symptoms, right in the workplace. We kill two birds with one stone by providing services like Massage Therapy or Group Exercise in the workplace which soothe the physical symptoms of stress while providing a break from the everyday things which cause stress at work (and at home!).  

Sometimes, all it takes is a few minutes of massage or physical activity like yoga or Zumba, or even guided stretching or breathing to help center and focus a person again. GoodLife Workplace Wellness also offers workshops to groups which focus on Stress Management, arming employees and managers with the tools they need to better manage their daily lives and avoid the accumulation of bad stress that can lead to physical and mental overload. Canadian research indicates that stress accounts for as much as 75% of all time lost from work, owing to illness and accidents and that the annual cost in Canada of work time lost to stress is around $12-billion each year (Statistics Canada 1999).

By introducing good habits during work hours, we’re confident that the quality of life and level of stress of individuals, and ultimately entire groups, will improve greatly. Providing consistent opportunity for relaxation, fitness and wellness in the workplace is the key to setting the trap and killing off bad stress, while promoting camaraderie, work-life balance, an increase in energy and an overall happiness seen most often in Canada’s most productive and happiest employees. Since it is more and more common that people spend the majority of their waking hours in the workplace, it’s important that the work environment change to reflect this. The daily needs of individuals at work are changing, and GoodLife Workplace Wellness is on the leading edge by providing new and innovative services on-site.

36 days to go

We need to keep up the hiking as we will be walking at least 10k each day of our climb.  Vince and I walked out to a largely deserted Leslie Street spit on a beautiful Saturday morning, it was more like spring than early January with beautiful views of downtown Toronto across the water.

Walking along in full Kili gear (loaded back pack, walking poles, heavy boots) belting out my best Carrie Underwood ( with my iPod ) only to discover two people directly behind me.  This was highly amusing for them and embarrassing for me.  Despite the slight ebarrassment, we still managed to complete the hike. Approximately 5k out to the end of the spit and 5k back.  This hike was remarkably easy compared to our first few hikes of similar length back in August.

Vince finally agreed to be photographed.  I was getting worried that others would think he was a phantom husband and make-believe co-trekker or perhaps even a vampire.  Now that we have captured him on camera, he is fully committed! There is no turning back now….

35 days to go

I’ve been doing the stairs in my condo building. Coach Mike says this is the best way to build up the cardio fitness I will require.  I go up 24 stories 5-6 times in a row.  I’m afraid to sing in the stairwells now, after my mortifying experience at the Leslie Street spit yesterday.
I confine myself to dancing up the stairs to the music from my ipod, and only in the upper, less traveled floors.  

Today I have strapped on a 12lb. backpack to better simulate what the Kili experience will be like. I am wearing my new Lululemon groove pants that I got for Christmas. They are a size 12 and none too roomy, however size 12 is the biggest pant size Lululemon sells.  I mean, REALLY? What happens to those of us with bigger bums and big thighs?  How are we supposed to look trendy while working out?

34 days to go

One of the things compounding my challenge to get fit is the fact that I am suffering from menopausal hot flashes - I have about 15 per day.  I break into a full blown sweat, forehead, upper lip, cheeks, everywhere.  I sweat in places I didn’t think had sweat glands.

When it happens in the office, I try to pretend that I just ran up the stairs or just got back from the gym but I suspect people know the truth.

These flashes usually begin with a twinge  of anxiety followed by an immense heat that makes me want to scream and go running naked through the streets of downtown Toronto looking for a snow drift to throw myself in, but since we don’t get much snow in Toronto anymore,  I would settle for a nice big pile of ice rink shavings outside an arena.

They say exercise is supposed to make hot flashes better.  Coach Mike has told me that red spanish or Sardinian wine coupled with grated organic 85% or higher dark chocolate taken in combination also lessen menopausal symptoms.  The presence of a substance called resveritrol is what does it.  I now carry a purse size grater with me when I go out and limit my wine choices to Spanish tempranillos.  I hope its working,  I’m thinking it is. Otherwise I’d be having upwards of 20 30 hot flashes per day!

I also try to focus on how far I have come.  When I started climbing the stairs in September, I could barely make it to the 4th floor without getting winded but I just kept going and sure enough I somehow got my wind back and then it slowly got easier.

It’s the same with the weights.  Little incremental improvements add up and will get me to the top of Kili!

I’m told that the mountain guides on Kili say “pole, pole” which means “slowly, slowly” in Swahili.  They repeat this frequently to the climbers because a slow and steady pace is the only way to reach the top.

Check back next Friday for more updates from Nives as she prepares to climb Mount Kilimanjaro!

There are more than 400 types of microorganisms in your gastrointestinal tract. Some of these microorganisms are healthy and others are unhealthy. The healthy bacteria in your gut help to digest food and synthesize some vitamins and essential fatty acids. Probiotics are live microbes that help to improve the balance. Prebiotics on the other hand, are non-digestible substances that feed the probiotics, helping them to thrive in the gastrointestinal tract. Not all probiotics consumed will survive. This is why it is important to consume prebiotics with probiotics.

Here are some of the healthy benefits of probiotics

• Allow healthy bacteria to thrive in the gut
• Synthesize vitamins (particularly the B vitamins)
• Improve immunity (approximately 60% of your immune cells are found in the intestine)
• Decrease allergies (particularly in regard to skin reaction, such as dermatitis or eczema)
• May decrease the risk of developing dental caries
• May lessen the problems associated with inflammatory bowel disease and irritable bowel syndrome
• Seem to help people with lactose intolerance digest dairy products more easily
• May improve cholesterol levels
• May decrease the risk of colon cancer
• May help people suffering from diarrhea associated with antibiotic usage or acute illness

Some common foods containing probiotics include yogurt, cottage cheese, butter milk, kefir, fresh sauerkraut and soy products.

What about prebiotics?

In addition to feeding probiotics, research shows that prebiotics release short-chain fatty acids, which helps to decrease the pH of the colon and, thereby, support mineral absorption, particularly calcium, iron, and magnesium.

Foods containing prebiotics include wheat, barley, rye, flax, oatmeal, onion, garlic, leeks, legumes, asparagus, leafy greens, berries, bananas and honey.

Both pre and probiotics are easy to incorporate into your diet.  Try adding flax and yogurt to your morning smoothie.  Add banana or berries to your cereal.  Steam asparagus and add a little butter for a delicious dinner side.  There are so many possibilities!

The benefits of pro and prebiotics can be obtained by eating a balanced diet that includes those foods listed above. If you choose to consume probiotic supplements be sure to check with your health care provider.

Mandy is a Counseling Dietitian and Personal Trainer at GoodLife Fitness in Nova Scotia. She has a BSc in Applied Human Nutrition (Dietetics), and was the regional delegate for the Canadian Diabetes Association for 2011.

By Jonessa MacNeil, GoodLife Fitness Member

We all have days we remember — maybe a birthday, a graduation day, a wedding day. For me, it’s the day I died. It was May 17, 2000 and I was 18 years old. I was clinically dead for 12 minutes before being resuscitated. While I remember nothing of those 12 minutes nor the many days thereafter while in a coma, I vividly remember the person I was before that day.

On that fateful day in May, I underwent orthodontic surgery, commonly referred to as “jaw surgery.” Immediately after surgery something went terribly wrong. An OR nurse noticed I was in trouble and called a code.  Twelve minutes without oxygen left me with a dim prognosis. The first EEG showed only “mylonic jerks” for brain activity. The diagnosis was hypoxic-ischemic brain injury with right side paralysis. I suffered seizures while in the ICU and my parents were told that I could end up non-responsive. I was on anti-convulsive medication for quite some time.

Jonessa has become a master at spin class

Eventually, I was sent to the Stroke Unit where I learned how to sit up. The next stop was Rehab.  During the assessment, those examining me weren’t confident I was strong enough to handle the program. I remember my Mother saying, “Jonessa, they don’t think you can stand up.” I mustered everything I had and stood — not for long, but I stood! It was one of the few times my parents were grateful for my stubborn streak; if not for that stubbornness, medical personnel said that I probably would never have ever gotten out of the hospital bed. My Mother calls me “her amazing woman.” Rehab was tough, with many tears and many falls due to balance issues. But my goal was to get back home. I missed my friends and I wanted my life back! Eventually I graduated from a wheelchair to a walker to walking on my own, although with an uneven gait and legs that would sometimes give out on me without warning.

Among other things, I had to learn to swallow again and to come to terms with vision loss. Initially it was thought I would be blind, but one doctor gave us hope that it was possible that some vision would return, and eventually some did. I’m still without full vision, so I miss driving the car and running up and down stairs. But at the same time, I’m thankful for the vision and mobility I have left. Recovery was slow and laborious. I attended rehab for a year while trying to get my life back together. But by that time my friends had graduated and went on to new lives, and I missed them terribly.

I went back to college part-time, gradually building up to where I could attend full time. I graduated. Over time I was able to be productively employed. Some people think there is no room in the workplace for those who are unable to work as fast as they. But I work hard and to the best of my ability. For the most part people realize their lives too can change at any given time.

Jonessa during the early days of rehab

I am proud to say that I am employed at Empire Theatres Limited as a daily box office auditor; Empire Company is an organization that values a diverse workforce. One day at work I heard that a new GoodLife Fitness club was opening in the mall where I work in New Glasgow, NS. I was thrilled because it was going to be all on one level, which meant I didn’t have to worry about the difficulty of maneuvering stairs. The head trainer at the time was Shaun Mckeough, who is now regional manager for New Brunswick. Whenever I went to the gym, no matter where he was, he would shout, “Hey, Jonessa! How’re you doing today?” He always made me feel welcome and it put me at ease. Over the months I’ve been able to increase the time spent on the treadmill and noticed that my legs and arms grew stronger.

Being a member of GoodLife has not only improved my physical ability but my mental outlook as well. I don’t feel as isolated as I used to and while I still miss the friendships I once had, I appreciate the friendliness of the staff and club members. Club manager Ruthie Burns will often jump on the treadmill beside me and talk and walk with me for a while, which I think is great! My parents are GoodLife members who enjoyed their spinning classes. On Saturday mornings, they would go to Fit Ride while I walked the treadmill. One day, Group Exercise Leader Carol Forbes suggested that I come to spin. My first thought was that I would never be able to do it, but with her encouragement I signed up. Initially it was scary because of my balance, but now I go as hard as I can when sprinting and climbing and it feels wonderful: I feel like I’m free! If I get tired, I sit down until I catch my breath and give my legs a rest and then get up and go again. I love the music and the energy it gives me, and I look forward to each class.

Joining GoodLife has been the best thing I’ve ever done. I love the sense of belonging, the sense of being part of something good and the sense of accomplishment I feel after each workout. GoodLife is not just for people brimming with health and vitality. It’s for people who are young or old, strong or weak, thin or overweight.  It’s also for people like me — people limited by something physical but not willing to give up in their mind. GoodLife works for me!

Jonessa’s story was originally featured in the November/December 2011 issue of OptiMYz magazine.  GoodLife Members can subscribe for FREE!

January is traditionally a month of new beginnings. Whether you believe in making resolutions or not, the lure and appeal of a brand new month alongside a brand new year can’t help but make you want to make some kind of change, however small. The combination makes for the ultimate fresh start!

There are many ways you can start to make small changes that will make a big difference for your overall well-being. Start adding lemon to your water. Swap cream for milk in your morning coffee. Purposely park your car at the back of the parking lot, or take the stairs instead of the elevator if there’s an option.

If you’ve already committed to your health and fitness in 2012, give yourself a pat on the back. Getting yourself in the door is the first step. The next step is to ensure you are getting the most out of your workouts! Typically, it takes up to 21 days to create habit-forming behaviour. Commit to at least 3 days per week – before or after work – and even if you feel tired and cranky on the way there, push yourself to get to the front door. I promise you’ll feel better afterwards!

One of the best ways to challenge your body is to frequently change the way you workout. Personally, I also feel that I can challenge myself more when I know others are around – or that someone is keeping an eye on what I’m doing! One of the best ways you can get this feeling is by participating in a Group EXercise class. Most Group EXercise classes are included with your membership, and allow you unlimited access to class schedules.

Maybe you’ve been toying with this idea for awhile – or maybe you used to be an avid Group EXercise participant in the past, but have been out of the game for awhile.

Whatever the case, here are a few DO’s and DONT’s for visiting your first class – whether it’s your first class ever, or simply the first time you are trying a new discipline.

DO…

…arrive EARLY! It will give you time to set up and learn about the equipment used, if any.
…speak to the instructor before class. Let them know you have not tried this class (or any class, if that’s the case) so they can give you an overview of what you can expect throughout the next hour.
…have an open mind! Yes, you will probably do some moves that you’ve never done before. Yes, your body may feel strange and confused at times. Use the rule of 3 – try THREE classes before you decide if you like it or not! Chances are, by the third class, you’ll understand the language and names of the exercises, and you’ll follow along like a pro!
…bring a friend! There’s no better way to workout alongside a pal than by bringing him or her to a Group EXercise class. Plus, you may feel better if you have someone else who has never done the class before!

DON’T…

…expect to be a pro the first time! The first class will be like a “warm-up” for your body – help it to understand the moves, and ensure you come back for a second try later in the week.
…arrive LATE! It will make it more difficult for yourself and the instructor if you try to sneak in at the very last minute and avoid admitting that you’re new. (*FYI-There are, at minimum, 2-3 new participants in almost EVERY class I teach. Trust me; you will likely not be the only new participant!)
…give up! Some moves or exercises will take longer for your body to adjust to. This is normal. Keep at it and you will find you get stronger each class!
…WORRY! Your instructor is trained to expect first timers – and he or she will be able to help you along the way!

(A couple more things to DO… Start now. Make a new ending for yourself. Try something new. And most importantly, have FUN!)

Want to give Group EXercise a try?  Find a class near you!

“Take the first step. You don’t have to take the whole staircase, just take the first step.” – Martin Luther King Jr.

Courtney has been working for GoodLife since 2006 in various club roles. She’s now able to manage her true passion in this company – Group Exercise! She oversees the clubs in Peterborough and Cobourg. She also currently teaches BODYPUMP, RPM, BODYATTACK and BODYCOMBAT, and has certifications in CanFitPro FIS and NWS. She’s a regular contributor for the GoodTimes eNewsletter, and has an education background and Honours Degree from the University of Toronto in English Literature. She loves writing almost as much as she loves teaching Group Exercise!

If you are fit you certainly would agree that the work is more than worth it but if you are not fit and struggle with your health you may find it difficult to see how exercising (enough to achieve a healthy balance between cardiovascular, muscle-skeletal strength and endurance and flexibility), will help you achieve and maintain more energy.  It will also help to maintain an ideal bodyweight, a stronger immune system and the ability to fight illness and disease.

You will also experience stronger bones, improved coordination, better balance, improved mental focus and clarity,  higher stress tolerance, improved self confidence, stronger self esteem and an overall more positive outlook on life. With each of these benefits more will follow. The healthier you become the more alive you become and the more life you can live—and longer.  That’s the good life.  2012 is an Olympic year—so why not make it your personal best year too!

 10 strategies for achieving personal success this New Year:

1. Ask yourself “What is important for me to do right now to improve my health and fitness?” Then take a few moments to imagine yourself one year from now having achieved improvement in your health and fitness.  Anchor that future forward picture in your mind by writing down all the positive benefits (physical, mental, emotional) associated with having achieved your goal.
2. Write down your resolutions or goals ranking them in order from most to least important. This will help you then prioritize them in your schedule. The greater the need to achieve this goal, the higher the priority it should receive in your schedule. For example if exercising aerobically 30 minutes every other day is beneficial for lowering stress, blood pressure, and cholesterol and balancing blood sugar (which it is), then you need to put that ahead of watching television when you come home from work. Instead, go to the gym on the way home from work, or change your work schedule to fit exercise in before or during your work day. It can be done.  For those who succeed with exercise, they make no excuse!
3. Watch what you eat and feed your body fuel for energy—seek better balance on your plate between complex carbohydrates (grains/starch), lean protein and healthy fats (at each meal) and snack wisely between meals to avoid overeating, especially in the afternoon. Drink more water throughout the day to energize, cleanse and burn calories and never, ever, skip breakfast because this is your first opportunity to turn up your metabolism to burn calories (and manage cravings).   You are what you eat!
4. Exercise to achieve and maintain a healthy bodyweight—that is the first step to achieving all the other benefits associated with being fit.  Know your numbers—your weight compared to your ideal weight (BMI is a standard metric that gives you a number to start with) then expand on that number by learning more about your body ‘composition’—talk with a Personal Trainer to learn more about your numbers—numbers matter.
5. Sleep at least eight hours each night. Go to bed and rise each morning at the similar time to improve the quality of your sleep. Sleep becomes more important when you exercise (and age).
6. Make a start to get more fit this year. Build a better body—it’s never too late. In anything that you decide to do consider the rule some is better than none, more is better than some. This will ensure that you make exercise/fitness a healthy lifestyle habit versus a resolution that you will break within a matter of weeks. Those who win with fitness approach it like learning any new skill at work or in sports—they work at it until they master it and receive coaching/feedback along the way to help them succeed.  People don’t just quit work or quit a sport but rather they keep at it until they master it.
7. Learn how to manage your stress by identifying those stressors and ways to minimize or eliminate them.  Taking 10-20 minutes at the beginning and end of your day to set your priorities (goals) and evaluate your actions is a great start. Focusing on what you want to achieve (your “destination”) and your daily achievements (“journey along the road to your destination”) will more often than not lead you to succeed.  Thinking positively is a great stress buster!  Schedule in rest and relaxation to recharge your batteries.
8. Assess job satisfaction.  Evaluate your work schedule, take on a new challenge or project to increase your motivation and passion in this area of your life. Having something new to do or simply switching up your schedule may be all that you need to feel rejuvenated and this may motivate you to make  other changes in your life—your health being one of them.
9. Seek out and grow healthy relationships with friends, family and your community. Contribute to and pay it forward and you will feel happier and healthier in doing so.
10. Read 15 minutes a day to feed your mind with powerful, positive information that will help influence your health and wellbeing  and think about journaling your thoughts at the end of the day to seek greater insight about yourself.

All the best to you this New Year—you have 366 days to make it happen!

One of the most common New Year’s resolutions is to get fit and to lose weight. The owner of Canada’s largest fitness company, GoodLife Fitness’ founder and CEO David Patchell-Evans, has these simple strategies for making resolutions stick!

Start by making resolutions that are achievable, maintainable, good for your health and behaviour- oriented. If you do this and follow the 12 tips below, next New Year’s Eve you will be able to look back and toast your incredible accomplishments in 2012.

1. Make one resolution at a time—a single focus increases your likelihood of being successful.
2. Make a resolution that is a balance between your body type and your self-image rather than bowing to pressures from magazines and movies. Basically, there are 3 body types: tall and slim (ectomorph), round, inclined to round face and chest (endomorph) or mesomorph (larger chest, smaller hips, large shoulders). Everyone is a combination of these types but most tend to be predominantly one type. Looking and feeling your best is what is important! Get rid of thinking in absolutes. Take your inspiration from real people! Then rather than being disappointed, you will be thrilled at how well you look and feel with an energetic, healthy body.
3. Write down your goals. Studies show that you are far more likely to achieve your goals when you write them down.
4. List what you expect to give up (you may need to give up some small things in order to reach your goal) to get what you want. Small changes can add up to big successes! One less sugar in your coffee, parking your car for one day a week and walking around the block on your lunch hour are all small changes that can equal large gains.
5. Enlist some expert advice/help. How about reading a great book or article about fitness or healthy eating – be sure to check out the author’s credentials! If you are choosing a fitness club, look for certified, professional staff with degrees in kinesiology, physical education and certification/training from a professional body such as the Canadian Fitness Professionals.
6. Check out your attitude and know what motivates you. It’s as simple as deciding to be happy with each step you make. If you want to lose weight for example, congratulate yourself—each time you show up at your fitness club or each time you skip the extra butter on your popcorn at the movies!
7. Practice your new behaviour regularly. Once it is part of your weekly routine it will become easier and you have a better chance of making it a habit.
8. Don’t go at it too hard! Remember only 30 minutes of physical activity three times a week has a significant impact on how you look and feel.
9. Get friends and family on-side with your resolution—it’s a great way to strengthen your resolve and you’ll have your own cheering section. Telling someone about your goal and writing it down is a great success strategy.  Also, this could help you identify a great workout buddy, so that you can work toward to your goals together.
10. Take a holistic approach to your health and wellness. Develop a plan that includes activity, good nutrition and a mental/spiritual component like doing yoga once a week to help alleviate stress.
11. Have Fun! If you aren’t having fun, you won’t stick with it, so make sure you are staying active by doing things that you love. Dance, play tennis, go for a walk with friends, hop on the treadmill, or attend a group exercise class, whatever makes you smile and brings you enjoyment!
12. Do All of the Above!

Remember, often you don’t notice your changes as much as others do, so take a picture of yourself at the beginning of your resolution and then every couple of weeks as you progress toward your goal. And be graceful at accepting the compliments when you get noticed!

For more information on David Patchell-Evans, please visit www.davidpatchellevans.com

Written by GoodLife Fitness member, Nives.

Reflections on a middle aged couple’s decision to get in shape and tackle Mount Kilimanjaro!

Okay, so maybe it’s a mid-life crisis or maybe it’s a chance for two former couch potatoes to really put themselves to the ultimate physical and mental challenge and raise some money for a good cause at the same time!

A few years ago I became enthralled with the idea of climbing Mount Kilimanjaro, the world’s tallest free-standing mountain. It’s located in Africa between Tanzania and Kenya and stands almost 20,000 feet high (19,340).

It’s regarded as a trek rather than a technical climb but poses great challenge because of the altitude.  Success is often based on how well climbers acclimatize to the high altitude. About 20,000 people try to scale it every year and only 1/3 of those people reach the summit. The trek starts out in equatorial rain forest and by the final day of ascent climbers are buffeted by snow, wind and arctic temperatures, all while trying to breathe through what feels like a straw and walking so slowly and laboriously that each step forward takes herculean effort.

My husband had always been fit and athletic in his younger days but having recently reached 58 years of age, one might say that his glory days have started to slip away into the mists of memory. I am a somewhat un-coordinated, life-long dieter, who has always struggled with weight fluctuations. Though active and healthy I am not athletically gifted. I’m 54 and have a surgically altered knee.

Yet, something about the prospect of Kilimanjaro made me want to push myself. Together, with my best girlfriend (age 60), we had been nurturing this dream for about 5 years. Then, through a lengthy process of persuasion and logic, I convinced my husband to join us and go for it.  Just this last week his best friend (age 60) has joined our little group. The 4 of us will be doing the climb in February of 2012.

Once committed, we realized we needed to seriously step up our level of fitness. We joined the new GoodLife gym on Yonge St in Toronto just a block away from where we live.

We didn’t think we needed trainers. Surely it couldn’t be that hard. We knew what we had to do to get fit!

Nevertheless, we decided to just try out this personal trainer “thing”.

Preparing for the climb

I scanned the bulletin board biographies and zeroed in on Mike Demeter. His credentials as the ‘mid-life make-over specialist’ gave me hope.  If that wasn’t enough, as soon as I met him, experienced his energy, drive and personality, I was sold. This man could help me push myself to realize my dream.

Applying my customary persuasion, I convinced my husband that he needed a trainer also. He picked Justin Depaelsmaker – a great young guy with a depth of knowledge in kinesiology and a simple, direct and no nonsense style.

In addition to my knee, I had been struggling with hip and back pain that I just attributed to old age. With some simple strengthening techniques and muscle activation coupled with a program heavy on building strength (pulling plows and dragging weights), I began to see what a profound effect a properly designed and executed training program could have. It’s been an eye opener. We started simply with small changes and built on each success.

Where we are now

We are now 4 months into our prep. I have muscles. I can run up 24 flights of our condo building 5 times in a row. I see Mike twice a week. I feel stronger than ever. I have no hip pain and my knee is strong. I’ve also, without benefit of “dieting” in the traditional sense, completely changed the way I eat and have lost some weight in the process. All of this achieved through what I’ve learned holistically about my health and wellbeing from Mike.

My hubby has regained the muscles he had when I met him and has experienced big improvements in his blood pressure. He looks amazing. So, just the getting ready part has already produced great results!

Now the real challenge lies ahead!

We leave in a few short weeks to begin our climb. We decided we would reach out to our friends, family and fellow GoodLife members to make this climb more than just about us. We decided to dedicate our climb to raising money for GoodLife Kids Foundation.

So we are asking you to support us on this adventure and in so doing help kids across Canada have the opportunity to benefit from an active life.  Knowing we have this great cause will give us that extra little spurt of strength and determination when our spirit is flagging on the toughest part of that mountain!

We want to summit and unfurl a banner in support of GoodLife Kids Foundation and all the amazing work they do. It’s our way of saying thank you to Mike and Justin and everyone else at GoodLife for changing our paradigm of what it means to be fit and healthy, and for helping us prepare both mentally and physically to accomplish this dream.

Please help us support GoodLife Kids Foundation. Let’s make this a Kili climb for Kids! DONATE NOW

An update on Nives and Vince’s progress

37 Days to Kili Klimb for Kids – Countdown!

“My workouts are gaining new instensity as I hope I have built enough strength and agility to tackle this mountain.  Here  is a picture that captures my most recent “strong-woman” workout. I have to admit, I sure feel a lot stronger and hoisting that bag around is kind of fun.  The final phase of this particular workout involved repetetive kettle bell swings and pulls in a count-down fashion, all masterfully orchestrated by Mike. It left me in a puddle, to my trainer’s great glee!”

SH’BAM

Anyone looking to escape from the everyday, dance to the latest music and have loads of fun doing a full body workout, will love this latest dance fitness class called “SH’BAM”. SH’BAM is a 45 minute simple, dance-inspired workout that incorporates simple dance choreography within a full-body cardio exercise class.  The unique, pre-choreographed design of stand-along routines specific to each of the twelve tracks makes SH’BAM easy to learn and particularly appealing to those who find alternative dance-based workouts intimidating. Regardless of age or fitness ability, you will SH’BAM the most fun way to get into the fat-burn zone. SH’BAM features the freshest chart topping hits, dance music that is heard in the hottest nightclubs around the world, familiar classics remixed and modernized Latin beats. This mix of music and varies routine means SH’BAM is ever-evolving and always fresh. SH’BAM participants will benefit from interval training peaks which gets their body into the fat-burn zone without feeling overwhelmed with intensity. While learning hot new dance moves participants will also improve their coordination, increase cardiovascular fitness and endurance while having fun at the same.  You might even forget that you are exercising.  SH’BAM has been introduced in various countries around the world over the past year (UK, Australia, New Zealand and the USA) and beginning January SH’BAM will launch within select GoodLife clubs across Canada, beginning in Ontario. 

CXWORX

If you prefer a workout that is short, intense and structured for results then CXWORX is for you.  Core training has been in the top 10 list of most popular fitness workouts for years because everyone wants a stronger, flatter abs and a more defined waistline. Well, if you would like a waistline worth talking about then CXWORX is what you want and need. Formulated with a carefully structured, scientific approach and unforgiving intensity, this 30 minute express workout will tighten and tone the abs and butt, improve performance strength and assist in injury prevention like nothing else.  This is no ordinary workout.  CXWORX provides a seriously challenging and effective workout that pushes participants to their limits with an intensity that generates real results.  The workout consists of exercises that both isolate the various muscle groups (like crunches) and integrates the various muscle groups (like standing balances and hovers) and incorporates the use of resistance tubes in certain exercises. These are wrapped up by an invigorating recovery and stretch track that gives the body the opportunity to regroup.  The new revolution in core training hits Canada beginning in January 2012 at selected GoodLife clubs across Canada. 

Newbody Muscle

Love Newbody, then you will love Newbody Muscle—the best of functional strength moves to help build muscle strength, shape and stamina and train the body for performing life’s daily activities with ease and ability. This class is designed for all levels and abilities utilizing light hand-held weights; for weight loss, pre and post natal, young teens and baby boomers alike. Want a challenge? Come join a new way of keeping fit for life!

GoodLife Fitness is well known for a brand of group exercise classes that tops the list in quality and experiences.  Check out your club’s schedule to see when you can try these new classes!

For the first time, twenty-five of Canada’s leading fitness experts weighed-in on the top 10 Canadian Fitness Trends for 2012.

Experts with backgrounds in physiotherapy, kinesiology, exercise physiology, health promotion, fitness and information technology, fitness facilities and equipment and almost 400 years of combined experience in the fitness industry, reported on what they feel will be the key trends in fitness for next year.

Small group training in the form of a coach/personal trainer leading a group of participants ranked #1 overall in fitness trends for 2012.

Educated and experienced fitness professionals ranked in the top 5 key trends. This item has held top spot for five consecutive years on the American College of Sports Medicine (ACSM) survey of the top fitness trends.

Zumba and dance infused group exercise classes came in a close second as exercisers want to blast away the ‘work’ in workout and pack their workouts with energy and fun.

Top 10 Canadian Fitness Trends predicted for 2012:

1. Small Group Training. Many individuals want the benefits of working with a personal trainer and the motivation that comes with working in a group/group setting. Working out in small groups of 3 to 12 with a certified coach (small group training instructor) is an economical solution for a lot of people. Examples include TRX® Suspension Training (www.trxtraining.com), Boot Camps and CrossFit (www.crossfit.com).
2. Zumba, SH’BAM™  and Dance-focused Group Exercise Classes. People want to have fun and enjoy their workouts and have the freedom to move. ZUMBA FITNESS® is an exhilarating, effective, easy-to-follow, Latin-inspired, calorie-burning dance fitness-party™ that’s moving millions of people toward joy and health. www.zumba.com.  Featuring simple but seriously hot dance moves, SH’BAM™ is the perfect way to shape up and let out your inner star – even if you’re dance challenged. Each 45-minute SH’BAM™ class is vibrant, unique and varied. http://www.lesmills.com/global/shbam
3. Demographic-specific programming. Fitness professionals understand that programming needs to be targeted to specific populations to engage and maintain participation.  Older Adult Programming, Child and Youth Programming, Sport-specific training, Rehabilitation and Cardiovascular Health Programs are populations that top the list.
4. Educated and experienced fitness Professionals. Fitness professionals are continuously specializing and expanding the services and programs they provide. It is important for consumers to choose a fitness professional that is certified through internationally recognized organizations like canfitpro.  www.canfitpro.com
5. Workplace Wellness Programs. Workplaces are focusing a lot more on employee health and wellness. Due to the increasing costs of absenteeism and health insurance and the negative impact on a company’s bottom-line of an unhealthy workforce, many companies have instituted comprehensive health promotion programs to encourage a healthier workforce.  GoodLife Fitness Workplace Wellness offers a wide-variety of customizable options like on-site Group Exercise Classes, wellness workshops, on-site flu clinics and organizational health audits. Special corporate fitness club memberships are also a popular option with Canadian employers. http://www.goodlifefitness.com/CorporateWellness/
6. CORE Training and Functional Fitness. As the Canadian population ages, people understand the great value of fitness and core strength for preventing injury and illness and being able to do everyday activities with ease, like climbing stairs and playing with children. CXWORX™ is a 30-minute group exercise class that is based on cutting-edge scientific research. It combines the best of personal training with the energy of a group fitness class. CXWORX™ is ideal for tightening your tummy and butt, while also improving functional strength and assisting in injury prevention.  http://www.lesmills.com/cx30/about-cx30.aspx
7. Hot Yoga and more accessible Yoga. Hot Yoga continues to be a key trend for exercisers who are looking for the mind-body-spirit benefits of activity and enjoy the health benefits of the heated studios. YogaFit® is Yoga for the Fitness Industry. It is a new program in Canada that makes Yoga easy to understand and more appealing to a greater number of people.  www.yogafit.com
8. Lifestyle Coaching. The role of the fitness professional continues to expand to include lifestyle coaching, nutrition counselling and stress management. Allied health services like massage therapy, chiropractic care and services like one-on-one yoga are also emerging to compliment the programs and services provided by fitness clubs, personal trainers and group exercise instructors.
9. Exercise and Fitness integrated into the traditional healthcare system.  Physicians and allied healthcare professionals increase prescribing exercise and activity to their patients. Fitness becomes a key part of injury and disease prevention, treatment and rehabilitation.
10. Express Workouts.  Life is very busy and most people want their workouts to be quick and effective. Many group exercise classes and strength training circuits provide 30 minute express-style options which not only help you achieve your health and wellness goals, but are also great for the beginner exerciser. GoodLife Fitness suggests you try the Fit Fix Circuit 2 to 3 times per week to get a full-body strength training workout that takes only 20 to 30 minutes. www.goodlifefitness.com/FAQ.aspx

“Prioritizing your health and wellness should be at the top of everyone’s resolution list for the new year,” said Kim Lavender, Director of Team Training for GoodLife Fitness. “The top fitness trends for 2012 have something for everyone whether you are a seasoned exerciser or it is your first time lacing up running shoes. My advice is to get started, keep moving, do it with a friend, and find something you love. Make this the year you take control of your health and wellness and reap all of the incredible benefits of being active. Everything you need is within your grasp.”

With these Top 10 fitness trends, the Experts agree, Canadians of all ages and fitness levels can look forward to making 2012 their healthiest year ever.

It’s important to note that carbohydrates are significantly important for health and athletic performance. Carbohydrates are the main source of energy for our body. Energy that we get from carbohydrates is important for our brain to function and our muscles to contract.  They also provide us with essential nutrients and can be a great source of dietary fibre.

Carbohydrates can be broken down into two groups.

The first group is called simple carbohydrates, otherwise known as sugars.

• This group is further broken down into two subgroups the monosaccharide and disaccharides.
• The three main monosarccharides are glucose, fructose and galactose.  Disaccharides are made up of two monosaccharides; examples include lactose in milk (glucose + galactose), maltose (glucose + glucose) and sucrose or table sugar (glucose + fructose).
• These foods are easily digestible give us a quick source of energy.   There are lots of healthy sources of simple sugars such as fresh fruits and low fat milk that are essential to a healthy diet. However it is recommended by Canada’s Food Guide to Healthy Eating that we reduce our consumption of other high sugar foods such as soft drinks, candy and fruit flavored drinks as they contribute lots of calories and few nutrients.

The second group is complex carbohydrates also known as starches.

• Starches are made up of many of glucose molecules. When ten or more glucose molecules combine it is called a polysaccharide.
• Complex carbohydrates provide a great source of energy for the body along with a huge variety of nutrients such as vitamins, minerals and fibre.
• Fibre is a non digestible form of carbohydrate that has many health benefits like keeping our digestive system healthy, lowering cholesterol and reducing risks for heart disease and Diabetes.
• Complex carbohydrates take longer than sugars to digest and enter our blood stream. Sources of complex carbohydrates are your whole grains and starchy vegetables.

Once we eat carbohydrates our body breaks them down into simple sugars to be used for energy, stored in our muscles or stored as fat. That being said, carbohydrates themselves are not fattening! It is the large portions of carbohydrates or the dips and spreads we use on them that may be to blame. Take a good look at how much pasta, rice or cereal is in your bowl or on your plate at your next meal. Extra calories regardless of where they come from will lead to weight gain.

So how much do we need?

Carbohydrates provide 4 calories per gram. Carbohydrates should make up approximately 55-65% of our total calorie intake. For an average person on a 2000 calorie diet, 55% of carbohydrates would equal 275 grams.

The more activity we do will increase the percentage of carbohydrates that our body needs.  For example, a person who works out on a regular basis will need a higher percentage of carbohydrates then a person who does little activity.

Healthy carb tips

EAT WHOLE GRAINS – Start the day off with a high fibre cereal or whole grain toast. Have your next sandwich on whole wheat bread, wrap or pitas instead of white.  Choose brown rice or whole wheat pasta more often. Whole grains help us to maintain or lose weight by keeping us full longer because they take longer to digest; they also give us the benefits of more fibre.

PORTION CONTROL – Read labels and see how many calories are in a serving.  A serving of Grain should be about 68 – 100 calories.

EAT SLOW – Enjoy food! Eating too fast can result in overeating because we miss our body signaling that we are full.

 EAT FRUITS AND VEGGIES – They are low in calories and provide LOADS of nutrients, fiber and antioxidants.  Aim for at least 6 servings a day.

 USE CANADA’S FOOD GUIDE to evaluate the servings of carbohydrates you need. Get a copy for your fridge at Health Canada’s Website: http://www.hc-sc.gc.ca/. Follow the links to Food & Nutrition andCanada’s Food Guide to Health Eating.

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.