Keep Holiday Snacking at Bay

Don't let holiday parties sabotage your diet! You can still have fun with your friends without sacrificing your waistline. Here is how:

1. Don't Go On An Empty Stomach
All the Delicious treats will be even more tempting if you are starving. Have a healthy snack before the party such as some fruit or a hand-full of nuts

2. Drink Up
Fill up on water with lemon or iced tea to give the illusion of fullness. But watch out for alcoholic drinks - they can pack a huge amount of calories

3. Watch Where You Hang Out
Don't lounge around the buffet table or your will be more tempted to snack. Put some distance between you and the snacks and you will eat less.

4. Fill Up On Fibre First
Start with the raw veggie and fruit platter to fill you up - not out! Save the sweets table for last.

5. Don't Eat Because Everyone Else Is!
Eating is a social activity and with so much food around during the holidays, sometime we eat because everyone else is. try and avoid this trap by sipping on a low calorie drink to keep your hands busy!

You Ask, I Answer!

Q: What is the Glycemic Index?

A: This is a great question! The glycemic index is a measure of the ability of a food to raise blood sugar levels after it is eaten. The index compares the blood sugar response to a particular food with the body’s reaction to pure glucose (sugar), which is given the value of 100.

Low GI = 55 or less
Medium GI = 56 – 69

High GI = 70 or more

Q: I exercise regularly and try to eat right, do I really need to take a multivitamin?

A: What a great question! People are taking supplements more than ever including 100 million Americans and over the half the Canadian population. Although it is recommended, it is often difficult to get all the nutrients we need from food alone. Here are a few things to consider to see if you are a candidate for a daily multivitamin:


Poor Dietary Habits - Despite our effort to eat a healthy balanced diet, many people are not eating a wide enough variety of foods to get all the vitamins they need

Are you over 65? - This populations is greatly at risk for nutritional deficiencies. Many older adults so not get enough nutrients from food or are unable to utilize them due to disease or sickness

Are you taking Medications? - many prescription and over the counter medications increase our need for certain vitamins and minerals. Please consult with your doctor or pharmacist.

Host A Fitness Fiesta!

Are you tired of working out alone? Grab your running shoes and water bottle, invite the girls over and have an exercise party! You can have fun and get fit at the same time. Here are some ideas to make you fitness fiesta a success:



Go Shopping
If you need to update your fitness gear, go shopping with your friend right before the party. Make sure that you wear comfortable clothing and have a great pair of running shoes



Eat Healthy
Make sure that you have some great snacks on hand for your guests to refuel! Go for a veggie platter with low-fat dip, fresh fruit and lots of water



Moving and Grooving
Decide what kind of exercise you would like to do. Are you feeling energetic? Go for a dance based fitness class. Do you want to work on strength? Pilates is a great choice. Pop in your favourite video and you are ready to rumble. Or you could hire a personal training to come to your house and do a group training session.



Cool It!
Make sure you do a cool down after your workout. Why not get a yoga instructor to come to you house and do a relaxation exercise for the whole group? It is not very expensive and you will learn some great tips and techniques



Pamper Yourself
Reward your guests for a job well done; send them home with Pamper Packs. They could include a soothing CD, potpourri and bubble bath! They will definitely want to come back next time!

A Little Bit Of Calm

Deep Breathing:

Deep breathing is a simple but very effective method of relaxation. Taking long, controlled breath can help calm the mind and relax the body.

Imagery

Relaxation imagery helps you think of a scene, place or event that you remember as safe, peaceful, restful, beautiful and happy. This imagined place is a retreat from stress and pressure.

Meditation

Meditation consciously relaxes the body and focuses thoughts on one thing for a sustained period. This serves to occupy your mind, diverting it from the problems that are causing you stress.

 Progressive Muscular Relaxation (PMR)

This is the tensing and releasing of muscle groups. This allows the muscles to fully relax, thereby allowing you to be more comfortable and relaxed.

Yoga

Yoga can help you achieve your goals with a clearer head, a more in-tune body and a renewed spirit. It combines many of the relaxation techniques and maintains a connection of mind, body and spirit

Life can be very stressful. At the end of the day, we find that we have very little time for ourselves. You can practice relaxation any time, anyplace and it is easier that you think to include in your everyday life!

Stay Healthy,

Tracy

Activities For The Young (and Young at Heart)

When we talk about most exercise programs, we are giving tips and techniques to the seemingly healthy adult population (ages 16-65). What about the ages before and after? We often neglect two of the most important populations: children and older adults. With increased television and video game usage, keeping out children active is more important than ever. Exercise is important in a child’s healthy physical and mental development. People are also living longer and as the Baby Boomers continue to age, there are more adults over 65 than ever before. Older adults need to keep moving to stay strong and mobile. Physical fitness is important at any age and is it easy to incorporate into a daily routine. Remember that you are dealing with different abilities and limitations that vary from age to age. If you are not sure, just ask! Most children and adults alike would be happy to tell you what they are able to do and what activities that they might enjoy. Please consult a doctor before beginning any new exercise program. A few easy activities are all you need to get them moving and healthy in no time:

For Kids

Fitness Classes

Kid’s fitness classes are becoming more and more popular. You can look for these at your local recreation centre or fitness club. They focus on body awareness and easy to follow activities.

Do It As A Team

Team sports are a great way to encourage socialization. Does you child love to kick a soccer ball? Sign him up on a team and let him play with his friends. Maybe she likes gymnastics. Find out where she can take some lessons.

Take It Outside

Encourage you children to play outside with their friends. Kids can be very creative and come up with all sorts of wonderful activities. They are exercising without even knowing it

Join Em’

Lead by example and make it a family affair! Take your kids cycling or go for a hike. Plan a family fitness day once a week. Your kids will love the time you spend with them and have fun getting fit!

For Older Adults

Stretch it Out!

Yoga has been around for thousands of year and is a great way to keep the body active and the joints mobile. It is gentle enough for all abilities and can be practiced anywhere.

Move and Groove

Do you like to mambo, salsa or chase? Maybe you like to jitter bug or waltz. Many different kinds of dance classes are available for all levels and are a fun way to keep moving and interact with peers.

Lift Some Weights

Weight bearing activities keep bones strong! Many fitness classes incorporate weight training for older adults or you can find a personal trainer to get the basics to make sure that you don’t overdo it.

Get Wet!

Swimming is easy on the joints and a great cardiovascular activity. There are also aqua fitness classes that help you use the resistance of the water to maximize your workout.

Pilates For Weight Loss

Many of you know that I teach pilates.  Well, I bet you didn't know that pilates can help you lose weight!

Well it can, and here are a few reasons why:

1. Muscle Burns Fat

When you practice pilates you are building lean muscle tissue. Having more muscle increases our metabolism and a higher metabolism = more fat burned!

2. Inhale. Exhale

Proper breathing is a vital part of any pilates program. When you learn to breathe better you get more oxygen into the body. The muscles need O2 to function, the body needs O2 to burn fat...you see where I am going here...

3. Sleep Easy

Practicing pilates regularly will help improve the quality of your sleep. The more rested you are, the more efficiently you can perform daily activities (including exercise). The more efficient you are, the more calories your burn...are you starting to see a pattern?

4. Smile
Pilates improves mood, decreases depression and increases energy levels. The happier you are and the more energy to have, the more energy you have, the more exercises you can do...I think you are getting the picture :)

5. There is no "Magic Bullet"
Pilates will help you in your quest for weight loss, but you have to make many lifestyle changes to get results.  This includes a healthy diet and cardiovascular activity.

Do your do pilates? What are some of your favourite exercises?

Stay Healthy,

Tracy

Halloween Punch

Green Grog

Ingredients

• 2 (12 fluid ounce) cans frozen limeade concentrate
• 2 (12 fluid ounce) cans frozen lemonade concentrate
• 2 (2 litre) bottles diet lemon-lime flavoured carbonated beverage
• 2 quarts lime sorbet

Directions

1. In a large pot, combine limeade, lemonade and lemon-lime soda. Stir in rum (add more to taste if desired.) Mix in the lime sorbet

Clean Up Your Cupboards

"I buy the cookies for the kids" "My spouse really likes chips" Sound familiar? It does to me too! I know you know which foods are healthy and which ones you should avoid but let's face it: you are human and temptation is always calling. Here are some tips to keep the tempting treats fair away and some healthy alternative to satisfy your cravings!



1. Don't Buy It!

If you know you have a weakness for chocolate chip cookies - don't have them in your house. Out of sight out of mind. If you have a sweet tooth, stock up on fruit Put some grapes in the freezer and have them as a snack or have a glass of chocolate milk - a great source of calcium too! Do you love salty chips? Try a baked alternative

2. Get Rid of it

Go through your cupboards and throw out anything that may temp you - chips, crackers, pastries and cakes. I know this may be painful but you waistline will thank you. Have a soft spot for ice cream? Try frozen yogurt instead!

3. Stock Up on Snacks (the healthy ones)

Fill you fridge with fresh vegetables and fruit. Munch on carrot sticks and hummus or make a fruit salad. Make a smoothie (see recipe below) - you will never miss the cookies!

4. Eat Regularly
If you eat mini meals throughout the day you may be less likely to snack on the unhealthy stuff. Try to eat every 3 hours to keep your glucose levels up and your cravings at bay. Make sure that you eat a variety of whole food and a balance of carbohydrates, fat and protein.

5. Drink Up!
Sometimes we mistake hunger for thirst When you feel a snack attach coming on - have a glass of water and wait 20 minutes. If you are still hungry, have that smoothie I mentioned before (yum)

Smoothies and Hummus!

Triple Berry Smoothie

Ingredients

• 1 kiwi, sliced
• 1 banana, peeled and chopped
• 1/2 cup blueberries
• 1 cup strawberries
• 1 cup ice cubes
• 1/2 cup orange juice
• 1 (8 ounce) container peach yogurt

Directions

1. In a blender, blend the kiwi, banana, blueberries, strawberries, ice, orange juice, and yogurt until smooth.

Servings Per Recipe: 4
Amount Per Serving
Calories: 134

• Total Fat: 1.1g
• Cholesterol: 4mg
• Sodium: 42mg
• Total Carbs: 29.5g
• Dietary Fiber: 2.8g
• Protein: 3.6g

Hummus

Ingredients

• 2 tablespoons tahini
• 1 1/2 cups dried garbonzo beans
  
• 1 teaspoon sea salt
• 2 lemons, juiced
• 4 cloves garlic, crushed or to taste
• 1 cup filtered or spring water
• 1 pinch paprika

Directions

1. Soak the beans for 24 hours. Drain, and let sit for 2 to 3 days, until the bean's sprouts are about 1/2 inch long. Rinse the beans once or twice a day.
2. Bring a large pot of water to a boil. Remove from heat, and let stand for 1 minute. Place the sprouted beans in the hot water, and let sit for 1 minute. Drain. If you do not do this step, the hummus will be awful.
3. Place the sprouted beans into the container of a large food processor. Add the tahini, sea salt, lemon juice, and garlic. Process until smooth, adding water if necessary. It will take 3 to 5 minutes to blend. Let sit in the food processor for 5 minutes to allow the beans to absorb as much of the water as possible. If too thick, add more water, and blend again. Taste and adjust seasonings if needed. Spoon into a serving dish, and garnish with paprika.

Servings Per Recipe: 20
Amount Per Serving
Calories: 67

• Total Fat: 1.8g
• Cholesterol: 0mg
• Sodium: 121mg
• Total Carbs: 10.8g
• Dietary Fiber: 3.3g
• Protein: 3.3g

Recipes from www.allrecipes.com

5 Tips For Staying Motivated

Finding excuses NOT to exercise? Having a hard time dragging yourself to the treadmill? You are not alone! I am going to give you 10 simple tips to help you stay motivated and stick to your exercise program (Don't worry, it is painless and easy to do). Here are 5 tips guaranteed to keep you motivated to move, groove and get fit everyday!

1. Write It Down

Make a note of your weekly fitness activities in your daily planner. When it is part of your schedule, you are more likely to do it.

2. Find A Friend(s)

Working out with a partner (or group) is a great way to stay motivated. When you know that someone else is relying on you to workout with, you are going to do it as you don't want to let them down. There is also great energy and positivity when you are with friends.

3. Visualize the Outcome

On those days that you feel too tired or stressed to exercise, remember how great you felt after you last exercise session and how wonderful it would be to have the feeling again (especially when you are tired and stressed).


4. Set Goals
If you do not have a fitness goals, you may find that there is not motivation to move! Even if you goals are small, once you know what they are, you will be motivated to achieve them!


5. Reward Yourself
Tell yourself whenever you reach a goal (no matter how big or small) you will reward yourself (a long bath, shopping spree) You will feel great and ready to tackle you next challenge.

5. Pay It Forward
Encourage someone else become active, maybe even mentor them. You will feel great and be very motivated to keep it up.

Weight Loss Fads

This week, I am going to talk about a few weight loss "secrets" that I am sure many of you are familiar with. Do they work? Are they safe? Read on and find out!

P.S I am in the Oct/Nov issue of Healthy Directions Magazine.
www.healthydirections.ca. For those in the Niagara/Hamilton Area, you can pick up a FREE copy at Fortinos or Goodness Me!

Tracy


You have heard them all but which ones are worth a try and which ones deserve to die? I have picked 3 of the most common ones to find out.
Read on my Friends!

1. Green Tea

Green Tea has been proven to fight heart disease, cancer, and other diseases with its powerful antioxidants but can it help you lose wieght. The substances found in green tea known as catechins may trigger weight loss by stimulating the body to burn calories and decreasing body fat.

The Verdict: Outlook is positive and reasearch is starting to support this claim. Give it a try! General recommendations are to drink up to 4 cups a day.

2. Apple Cider Vinegar

Apple Cider Vinegar has been used for hundreds of years as a health tonic. Many claim that is can cure migraines, diabetes and chronic fatigue. Proponents speculate that the pectin found in the cider reacts in the stomach to suppress appetite.

The Verdict: Not enough research has been done to support this claim. Do you want to try it anyway? Believers suggest about a tablespoon before you eat your meal.

3. Fat Burners

Fat burners are basically pills which contain certain"natural" ingredients such as Ephedra, HCA, Chitosan and Pyruvate, all of which claim to either increase energy, stimulate your metabolism and/or suppress your appetite.

The Verdict: The jury is still out. All of these supplements need further study. There is no regulation on supplements, so you never know if you are actually getting natural products. No one knows what the long term effects are or how they react with other medication - Don't risk it!

Disclaimer: Please consult your physician before changing your diet or beginning any exercise program. This is not a substitute for a doctors advice.

Fire Up Your Fat Stores!

Are you ready for the facts? These are 5 simple tips to help you steer clear of the gimmick's and learn how to lose fat, lose weight and feel better. Here we go:

1. There is no "Magic Bullet"

I know you have heard them all "2 Minute Abs", "Lose 30 lbs in 30 Days", "One Pill A Day Keeps The Pound Away". When a weight loss system seems to good to be true - it probably is! If there was a miracle cure for fat and weight loss, we would not have an Obesity Epidemic in North America. Period. No gimmick or fast fix can replace a regular exercise program and an sensible diet.

2. Chew The Fat!

Eating less fat is making us fatter! People are so afraid to consume any fat that our bodies are losing out on the good fats (yes there are good fats) These include monounsaturated fats (Olive Oil, Sunflower Oil) that are essential to protect our organs and improve heart health. Essential Fatty Acids (Omega 3 & 6 found in Fish, Flax Seeds) improves our immune system and increase our metabolism. Don't be afraid - embrace the fat!

3. Drink Up!

Water is life. Stay hydrated by constantly sipping all day long. The body will become dehydrated long before it signals you to drink. Water is used in ridding the body of waste. By having a cleaner body internally, digestion improves, energy levels increase and fat loss can continue.

4. Eat Whole Foods!

Unprocessed food (fresh fruit and veggies, lean meats, grains) are full of the vitamins, minerals, fibre and antioxidants that nourish the bodies fat burning furnace. Processed foods are not very nutrient dense and are much more easier converted into fat if not used immediately.

5. You Gotta Move

OK, I 've said it before but I will say it again! You have to include exercise (both cardiovascular and strength training) to lose the fat a keep it off! Aim for 3-5 days/week of aerobic activity (at least 30 minutes) and 2-3 days/week of weight training. (Not sure where to begin? Contact me and I would be happy to get you going)


Do you have a hard time taking off the fat (from thighs, butt, abs...the list could go on)? If you are looking for a way to tap into your fat burning furnace?More fat burning tips will be featured in my upcoming book "New Breakthroughs In Female Fat Burning"

Women's Weight Training Myths Busted!

So you think you are going to "bulk up" if you lift weights? You are not alone. Today I am going to debunk some weight training myths and show the women need to build strength!

Myth # 1: Weight Training Makes You Bulky!

Women do not produce as much testosterone as males do, making it impossible to (naturally) gain huge amounts of muscle mass. Women are also physiologically different than men. Men are typically taller and heavier than women. They have less fat and more muscle mass. What does this mean: men are built to get bigger and women are not. Female bodybuilders spend hours (and I mean hours) a day weight training and following a strict diets to look the way they do.

Myth # 2 Women only need to do cardio. If women do lift weights, they should be very light.

While cardiovascular activity is very important to lose weight and strengthen the heart. It can no replace the benefits that women gain from strength training. Here are just a few perks:

Increased bone strength (decreasing the risk of osteoporosis)

Increased functional strength for daily activities

Higher metabolic rate with the increase in muscle

Improved self esteem and confidence

As for lifting light weights all the time - that is nonsense! Muscle respond to the demands put on them - you have gradually increase your load as the muscle gets used to the Resistance to see results

Stay tuned for more women's training tips in the future!

Are you enjoying the weekly tips?

Is there something that you would love to know about that I am missing?

Have a question? 

Contact me!

Fitness Q & A

Q: I have a pre teen daughter who is 12 and is out of shape. We watch what she eats and have tried to teach her daily about eating healthy. The biological side of the family is genetically obese. She is 103lbs and 4'12". She gets very upset about her stomach, butt and thighs.
1. What are ways to motivate her?
2. Where can I find resources to teach her about portion control?
3. What would be a great workout for her to do at home riding bike, running, walking and how many time a week?

A: I have a question for you: Have you spoken to your family doctor about your concerns? This is an importnat as you want to rule out any medical conditions that may contribute to an unhealthy weight. You may also be able to work with you doctor to help you daughter. To answer your questions....

1 Motivation
It is difficult for people of all ages to stay motivated in a fitness program, here are a few kid-friendly tips
- Find an activity that she likes

- Does she like solo or group activites? Does she like to dance or play soccer? Ask her what she would like to get involved in.
- Get involved - Do activities with your daughter - go for a daily walk or go swimming

2. Portion control and diet
A good website to try is www.kidshealth.org - there is a link especially for kids - you daughter can have fun and learn about proper nutrition. If you are really concerned about her calorie/food intake, see a dietician (it is free, you just need a doctors referral)

3.The workout
You daughter should try and do something active everyday for about 30 minutes - this could be anything from playing in the pool from going for a walk.

Q: I am 50 years old and just beginning an exercise program. I haven't exercised in any way in over 30 years. My question is this...when walking on the treadmill, how fast should I be walking and for how long?

A: The most important factor in determining how long your should walk is - you! How long are you walking now? 10 mins? 20 mins? If you are able to walk for 30 minutes - here is my suggestion: Start with a 5 minute warm up and a slow pace and then work in intervals - walk quickly for 2-3 minutes, then slow your pace of 2-3 minutes. Do this for 15-25 minutes (what ever you are able to do) and then cool down for 5 minutes. Listen to your body - if you are ever short of breath and cannot speak - slow down. By the end of your workout your should feel tired but not exausted.

The Skinny on Cellulite

Cellulite. We know it well ... the dreaded loose and lumpy fat nearly every woman has. Many men have it, too, in the breast and abdominal area. Now there are two new ways to tackle it.

"Cellulite can be made to look smaller with weight loss, but it's still there," dermatologist Christine Glavey, M.D., of Alpha-Derm in Atlanta, tells Ivanhoe.

So what works? One new technology is called VelaSmooth. "It lights up. It heats up, and it tightens things as well as suctioning and rolling manipulation," Laser Specialist Kristi Brewer, of Face & Body Works in Atlanta, says. VelaSmooth requires 16 treatments over eight weeks. Brewer says radio frequency, infrared heat, and a sucking motion create the improvement in the skin. "The dramatic inch change is going to be around that love handle area, that spare tire." Mike McDonald spent $3,000 to have VelaSmooth on his abdomen and back. "I was very happy," he says. "I went down two pant sizes."

Another technology called Thermage may also help rid the body of cellulite. Dr. Glavey says, "We're pulsing at multi-layers of collagen, from the top all the way down, and then into the fat." Thermage uses radio frequency to heat up cellulite. Dr. Glavey says the one-time procedure reduces the size of the fat cells by tightening tissue. Ginger Foretich spent about $4,000 with the hopes it tightens her stomach after having three children. If you don't want to shell out the big bucks, over the counter anti-cellulite creams can improve the look of skin, but don't affect fat cells. And self-tanning lotions can help mask cellulite.

This article was reported by Ivanhoe.com, who offers Medical Alerts by e-mail every day of the week. To subscribe, go to: http://www.ivanhoe.com/newsalert/.

Maintaining Your Muscle

Courtesy of Paul Devine

As we age, our metabolism slows and it’s harder to shed unwanted pounds. We’re all heard this statement before, but many of us are unsure why our metabolism starts to lag behind once we leave our twenties. The phenomenon is known as sarcopenia. Basically the average person loses 1 % of their muscle mass per year after the age of 30. This may not sound like much, but it adds up over the years. If you don’t do anything to stop sacropenia, you’ll have lost 20 % of your muscle mass by age 50. If a woman has 30 pounds of muscle at 30, she will only have 24 pounds of muscle at age 50. Since a pound of muscle burns an average of 50 more calories a day than fat, her metabolism will have slowed by 300 calories per day in 20 years. If she eats the same amount and doesn’t increase her exercise, she’ll gain 31 pounds in one year. What can be done to slow sarcopenia? Strength training is the only way to reduce muscle loss that comes with aging. 30 minutes of strength training, 3 times a week will counteract the effect of sacropenia and keep your metabolism in high gear your life!

*******************************************************************

Power Up Bars

2-1/2 cups natural peanut butter

2 cups honey

2-1/4 cups protein powder

3 cups uncooked oatmeal

1/2 cup chopped walnuts

1/2 cup raisins

1/4 cup wheat bran

Preparation: In a double boiler, warm the peanut butter and honey to a smooth consistency. This step can be done in the microwave as well--just heat both ingredients for 70 to 90 seconds. In a mixing bowl, stir together all remaining dry ingredients. Add the peanut butter & honey to the dry ingredients. Press into a 9x9 greased pan. Cut into bars

Active Kids

Source

Are you trying to get your kids moving this summer? Here are some fun ideas to keep you and your children active and having fun! 

Fitness Classes

Kid’s fitness classes are becoming more and more popular. You can look for these at your local recreation centre or fitness club. They focus on body awareness and easy to follow activities. 

Do It As A Team

Team sports are a great way to encourage socialization. Does you child love to kick a soccer ball? Sign him up on a team and let him play with his friends. Maybe she likes gymnastics. Find out where she can take some lessons. 

Take It Outside

Encourage you children to play outside with their friends. Kids can be very creative and come up with all sorts of wonderful activities. They are exercising without even knowing it.

Join Em’

Lead by example and make it a family affair! Take your kids cycling or go for a hike. Plan a family fitness day once a week. Your kids will love the time you spend with them and have fun getting fit!

Stay Healthy,

Tracy

Health @ Home For Under $100

I have no time to go to a gym? Now you don’t have to! Here are some tips and tricks that you can use to workout in your own home for less than $100.

Equipment Basics

Here are some basic pieces that you can invest in to start your home gym. You can buy some or all!

3 – 15 lbs weights (depending on your fitness level) = $0.50-$2.00/lb
Fitness Bands or Tubing = $5-$10 /5 ft sections
Stability Ball = $25-$45
Fitness Step = $50-$100
Mat = $10-$40

The Workout

Some tips to be safe and keep you motivated!

Always remember to warm up 5-10 minutes
2-3 Strength Training sessions/week
4-5 Cardio Training Sessions/week
Start slowly – proper technique is key
Respect your body!
Choose a modality that you enjoy – dance, boxing, step – you won’t do it if you don’t like it!

Resources

There is a wonderful assortment of Fitness Books and DVD’s. Here are a few website to get you started.

Books – www.humankinetics.com
DVD’s – www.chapters.indigo.ca

Benefits of Having a Personal Trainer

Why would I need a personal trainer? I have been working out for years, what could a trainer actually teach me? It is a luxury that I can’t afford?

Does any of this sound familiar?

The truth is that everyone can benefit from personal training! Whether you are just starting out or would like to update your program, a personal trainer can give you a whole M.E.S.S of help!

MOTIVATION: It can give you the push you need to stick to a regular fitness program.

EXPERTISE: Get a customized program suited to you individual goals.

SAFETY: Learn proper technique and execution for the best results possible.

SUPPORT: To answer any of your health and fitness related concerns.

Useful Links

Hi Everyone,

I just wanted to share some useful links with you that I think will help keep you on track to reach your fitness goals! They include great information and easy to use FREE tools. Let me know if they work for you

www.fitday.com

www.health-fitness-tips.com

www.lin.ca

www.low-fat-recipes.com

www.yogajournal.com

Safe Summer Exercise

Summer is a great time to engage in fun activities for you and the whole family. With temperatures soaring, take heed with these summer safe exercise tips

Drink Water! – You need to stay hydrated and drink more water as we sweat much more when it is hot outside. Drink 12 ounces of water before your exercise and 16 ounces for every 20 minutes of exercise!

Take It Easy – On hot days, slow up you pace or shorten your workout. A healthy lifestyle comes over time, no need to over do it

Dress For Success – Where a single layer of loose, light weight clothing to allow the skin to breathe. Avoid exercising between 11am-2pm when it is the hottest

Exercise With Your Head– Be sun smart – wear a hat and sunscreen! Make sure you reapply after your workout

Cool It – Don’t forget to incorporate a cool down for at least 5 minutes so your body temperature can return to normal. Include some stretching to further cool down your muscles

Dealing With Chronic Pain

Do you suffer from chronic pain? I do, I was diagnosed with Fibromyalgia this year. Surprised? So was I, but instead of throwing in the towel, I decided to use my condition to help motivated and educate others to be physically active. You do have limitations, be that doesn't mean that you have to give up or suffer alone.

Share your story here!

Stay Healthy,
Tracy

How Fitness Savvy Are You?

Take this quick quiz and test your fitness knowledge.

See next page for the answers!

How many calories are there in 1 pound?

5000 500 3500 2500

Yoga helps to relieve stress and fatigue.

True False

Which one is a benefit of weight training for women?

Increase metabolism Increased muscle tone

Reduction in body fat All of the above

Which one is the healthiest snack choice?

A bran muffin 8 Almonds 1 rice cake 12 baked Potato Chips

What is the best exercise to burn calories (in 30 minutes)?

Running on a treadmill Take a fitness boxing class
Outdoor cycling Rollerblading

Answers:

How many calories are there in 1 pound? 3500

If you eliminate just 500 calories a day, you will lose a pound this week without even trying!

Yoga helps to relieve stress and fatigue. True

Yoga also helps improve flexibility and concentration.

Which one is a benefit of weight training for women? All of the above

Forget about the myths – women need to lift weights for strong bones and improved endurance. Make sure that you include weight training in your workout.

Which one is the healthiest snack choice? 8 Almonds

Almonds are loaded with protein and hear healthy fats!

What is the best exercise to burn calories (in 30 minutes)? All

This was a trick question! All of these workouts can be equally as effective – it depends on the intensity of the workout. Choose the one you like the best as you will be motivated to work harder