Girls Participation in Sport

Last week we put out a media release surrounding girls in sport in Canada. According to the Canadian Association for the Advancement of Women in Sport and Physical Activity (CAAWS), 41% of girls between the ages of 3 – 17 do NOT participate in sport. More startling is that by the age of 10, if a girl has yet to participate in sports, there is only a 10% chance that she will be physically active as an adult.

We at FIT Communications are looking to change this by providing more options to parents for their girls to participate in sport and activities in Winnipeg this summer. Our FITGirls programming has created a free online list for parents to find these opportunities which also provides discounts to activities. The FITGirls Directory consists of organizations that believe in our city’s girls and the benefits of sport and fitness in their lives. They are diverse in their programs but consistent in their delivery of quality programs for those looking for a unique and super experience.

In addition, we have put together a listing of summer camps for parents to choose from – encompassing a wide rand of activities – from synchronized swimming to Skyzone trampoline camp.

We know that participating in sports improves girls’ confidence and self-esteem, while providing them with the lifelong skills of healthy living, team work, time management and so much more. We want to provide as many opportunities for girls in our city as possible with our FITGirls programming.

We are beyond grateful for the local and national media coverage we received, including Winnipeg, Toronto, Calgary and Edmonton. Here are a few of the media spots for you to see:

Global News – Winnipeg Team Promoting Ways to Get More Girls Active In Sports

CTV News – FITGirls Directory & Summer Activities in Winnipeg

CityNews TV – Encouraging Young Girls to Be Physically Active

CHVN – Young Girls Lacking Physical Activity

CJOB Radio 

If you are passionate about health and the future of the girls in our country, please sign up for our newsletter here today!

5 Motivational Tips for a Healthy Lifestyle

Like any journey in life, the first step can often be the hardest. Perhaps a friend or loved one has recently put on weight – it happens. Babies, stress, falling off the wagon, too much time at work – there are lots of reasons that we let our healthy lifestyle take the back burner. Helping your loved ones get back on track is one of the best gifts you can give, but it can be tricky. Here is a list of do’s and don’ts when it comes to motivating your friends and partners to start eating right, working out and putting their healthy lifestyle back as a priority.

  1. DON’T try to shame them into working out! Telling someone they have ‘really let themselves go’ or they would‘look a lot better if they lost 20 pounds’is not only mean, but it is counter productive. This is way more common that you may realize. A spouse gains weight and it is causing an issue in the marriage. Or your golfing buddy packed on a few extra pounds over the winter. Telling someone they are fat is not helping – in fact, it will most likely hinder their progress because their self-esteem will be lower, and they won’t think they are worth it. STOP the shaming!

DO talk honestly about your feelings regarding their health. Your concern for the ones you love should not be about how much they weigh or their waistline measurement. Rather it should be about how healthy they are, and how you want them to be the healthiest and best version of themselves. Remind them of how much more energy they will have, how they will sleep better, how they truly will feel better in their own skin. Ensure the focus is on their HEALTH and not their appearance.

  1. DON’T nag. Having someone nagging in your ear ‘you really should go for a run’or ‘are you sure you should be eating that’is rude, annoying and counter productive to their healthy lifestyle motivation. Even if your intentions are really good, teasing someone doesn’t work.

DO give positive feedback when they make a healthy choice. If they reach for a bottle of water instead of pop, they start eating a salad with chicken for lunch instead of a burger and fries, they hit the gym after work three times this week. Praise them for it in an honest and real way, and avoid sounding condescending or preachy. Tell them you are proud of them and notice when they have more energy or have lost a few pounds. Positive feedback is something we all crave.

  1. DON’T compare your loved ones to others. ‘Your sister doesn’t have a weight problem’ or‘your friends all go to the gym’are definitely ones to avoid. It may seem innocent enough – you are trying to show that people in their circle are living a healthy lifestyle, but believe me, this will not work. The focus needs to be on this person – their needs, their wants, and their desires. Comparing them to others will simply not work.

DO give positive reinforcement when they do healthy things with their friends or family. If your husband typically goes for pizza and beers on the weekend with his friends, and instead this weekend they go hiking – praise this! Healthy habits with the people in your life really make a huge difference. On a personal note, a huge part as to why I have such a healthy lifestyle is due to those I surround myself with. My family and best friends are all very health conscious, and it motivates me to continue to be so, and to constantly learn more on my healthy journey.

  1. DON’T preach ‘do as I say, don’t do as I do’. ‘Hey sweetie – you should really go work out. I’m going to sit here and scarf down a bag of chips and binge watch some TV’. So not fair! Be the example that you want to see and walk the talk. Who wants to be barked at on any level, moreover by someone who isn’t living it himself or herself. Don’t tell someone to do something that you yourself wouldn’t do. It’s like the dad telling their son to quit smoking while he lights another cigarette. It just doesn’t work.

DO be on this journey with them. Get a membership at the same gym, go grocery shopping together, take them around to a few classes or facilities you think they may like. They need to find their own spark for a healthy lifestyle. That is not something you can ignite, but you can show them options to hopefully spark their health passion. Two huge suggestions I would have on this would be to first, go grocery shopping together and teach them what to look for and why. My second suggestion would be to do drop-in classes together to find what he or she enjoys most. Most Winnipeg fitness facilities have either a drop-in rate or will let you try the gym for free your first time. Try kickboxing, cross fit, yoga, and weights together. This way it will be less intimidating, and feeling like they have a partner in this healthy journey is really helpful.

  1. DON’T give up. I know this can be a struggle. The person you love most isn’t putting their health as a priority. You feel you’ve tried everything. Don’t give up on that person – you might just be one motivating day away from helping them bounce back.

DO congratulate yourself when you hear that you inspire someone to live a healthy lifestyle. To be inspired is one thing, but to be the inspiration to others is another. Feel good about your successes and celebrate them. If you are the reason someone is eating healthier, working out again, or putting their health to the forefront – you have given them the best gift imaginable. Well done!

It is really important to note that before any of these do’s and don’ts begin, your loved ones need to come to you first. Allow them to start the conversation. Perhaps they are complaining about how their summer clothes don’t quite fit anymore, or their energy is constantly feeling depleted, or maybe they ask you for help. Wait for them to come to you to start this journey of health with them.

Posturing Up

 

I remember being a teenage girl and always hearing ‘Andrea! Stand up straight!’ from my parents, teachers and coaches. To say I had poor posture was an understatement. I think young girls are shy about getting taller, so in turn do everything they can to appear shorter. Now as an adult I pride myself on standing strong – both physically and figuratively. But that’s not to say every so often I don’t find myself hunched over in front of my computer. I try to do ‘posture checks’ to make sure my shoulders are back, my chest is out and my backbone is straight. Believe me – it’s rare that I am sitting straight these days.

I recently received an email from a 55-year old woman who has been reading our blog and let me know that as she has grown older and had a few health challenges along her journey, she has found her posture to be suffering. As our muscle mass decreases as we age, our posture tends to decline which can cause chronic pain. According to Dr. Michael Gleiber, MD, there are three major reasons why people start to hunch over as they age. These reasons are osteoporosis, wedge compression fractures, and spinal stenosis. But poor posture doesn’t mean you have one of these three issues. In fact, posture can be improved by a few simple exercises and stretches throughout the day, and strengthening you core.

1. Shoulder Rolls –Bringing your shoulders up to your ears and slowly rolling them back while you push your chest forward. Repeat ten times, three times per day.

2. Chest Stretch – my massage therapist always recommends this one to be done at least five times per day. Simply raise your arms to your sides, palms facing forward, keeping your elbows straight and your arms completely level at shoulder height. Next, bring your arms backwards so that you are bringing your shoulder blades together. It will be a very slight change but you should feel a stretch across your chest muscles and through your upper back.

3. Wall Sits – this is a great reminder on how to keep our spine straight. Sit with your backbone against the wall, your knees at a 90-degree angle, and your feet shoulder width apart. Try to hold this for thirty seconds, three times a day. Be mindful of how your body feels when your spine is straight.

4. Standing Side Bends – this one is great with or without weights. Remember when you were a kid and used to sing the song “I’m a little teacup”? It is the same movement! Simply keep your feet shoulder width apart and your hips squared. Bend 10 times to your right, squeezing your oblique muscles each time. Repeat on the left side.

5. Kneeling Quad and Hip Stretch – for this one, I would suggest putting a mat under your knee that is on the ground, and doing it beside a wall for balance. Put your right leg in front with your knee bent and your foot flat on the ground. Your left leg behind with your knee on the ground and your left toes pointed. Next, ever so slightly push your left hip flexor forward. This will give you a stretching feeling throughout your hip. Hold for 15 seconds and repeat three times on each side.

The other major piece to bettering your posture is strengthening your core. Taking yoga or Pilate’s class at one of Winnipeg’s exceptional studios is a great way to help with all of this. But if going to the gym or workouts at home is more your style, here are a few sample core workouts you can add to your regime.

Workout #1:

20 Criss Crosses (each leg for a total of 50)
20 Cross Over Crunches (each side)
20 Crunches
20 Flutter Kicks
20 Heel Touches (each side)

Workout #2:

20 Bicycle Crunches
30 Second Plank
20 Windshield Wipers
20 Full Sit Ups
20 Russian Twists

Workout #3:

20 Leg Raises
20 Crunches
20 Oblique Crunches (each side)
20 Pelvic Thrusts
20 Bicycle Crunches

With all of the above routines, repeat 2 to 3 times if your fitness level allows it. And with all of the above recommendations, consult with your healthcare practitioner before starting on any new exercise routines to ensure your health and safety is always top of mind.

At Home Workouts For YOU

The recent cold snap hitting Canadians is making it hard for many to get motivated to do much of anything that includes leaving the house. Bundling up, starting the car, and driving to the gym is definitely a hard undertaking when home is so warm and cozy. But as they say, summer bodies are made in the winter, so we don’t want to stop working out every time the temperature drops. As Canadians we are hardy and don’t let a wind chill bring us down. But on those days that you just can’t seem to muster up the love for the gym, there are plenty of exercise options you can do at home with zero equipment.

As with any new workout regime, be sure to consult with your doctor or health care provider before starting out. You don’t need a home gym to get your heart pumping at home. What you will need is some music you love, a bottle of water, workout gear including proper footwear, and a sturdy chair. I would suggest doing the workout on a carpeted space, or have a mat close by for the abdominal portion of the workout. This workout is a full body workout, and should be used on days you don’t feel like your normal routine.

Warm Up:

Before you get started on any exercise routine, it is important to do a 5 – 7 minute warm up to get your blood flowing.

Walking on the spot with your knees up – one minute

Jumping Jacks – one minute

Squats – one minute

Alternating lunges – one minute

Jogging on the spot – one minute

Workout:

Now that you are warmed up, and your music is pumping, you’re ready to workout. Be sure to take water breaks as often as you need them, and listen to your body. If something doesn’t feel right, don’t do it. This is supposed to be fun and good for you!

Because this workout is designed to give you a full body workout, we are going to alternate between upper body and lower body movements.

Squat – Push-up Combo: Do three sets of 20 squats. In between each set of squats, do 10 push-ups. If you cannot do pushups on the ground just yet, head over to the wall and do them there. Lower your body as close to the wall as you feel comfortable. Do not do push-ups with your knees on the ground. This will not help you achieve your goal of doing regular push-ups, but the wall option will.

Lunge – Crunch Combo: Do three sets of alternating forward lunges, for a total of ten each side. In between each set, head to the floor or your mat and do twenty forward crunches. Be sure to keep your elbows to the side each time you do a crunch.

Step-up and Dip Combo: Step up alternating which foot is first to go up onto your chair. This can also be done on a stair if the chair seems too high. Do a total of ten with each foot, for three sets. In between each set head to the edge of your chair or stair, with your hands gripping the front edge. Slowly lower your body down by bending at the elbow, and having your butt get as close to the floor as possible. Your legs should be straight out in front of you. Rise up. Repeat this dip exercise ten times.

Side Lunge – Side Crunch Combo: Do three sets of side lunges, concentrating on putting your butt back and keeping your back straight. Complete ten reps on each side. In between each set lie on your mat like you would for regular crunches. Keeping your elbows to the side, bring your right elbow to your left knee, and repeat 10 times. Then bring your left elbow to your right knee and repeat 10 times.

Wall-sit – Shoulder Pulse Combo: Head to the wall and sit with your back against the wall in an imaginary chair. The goal is to sit for one minute, three times. When first starting out, try for 20 seconds each time and gradually increase your time at the wall.

Shoulder pulses are also a timed exercise. Stand straight with your arms out to the side like the shape of a T, with your palms facing upward. Do slight pulses up, for your palms to go towards the ceiling. This is a slight movement, perhaps half an inch. Move to the beat of the music, for one minute. This is a tough one, even though it sounds so easy! When first starting out, start with 20-second increments each time and gradually make your way up to 60 seconds.

Calf-raises – Plank Combo: With your feet planted on the ground, feel free to hold the wall for balance, rise onto your tippy toes. Slowly lower down, without ever having your heels touch the ground. A slight hover, approximately the size of a grape. Rise up as high as you can for three sets of twenty. In between each set head back to your mat for plank. This exercise can be done with your hands firmly planted on the ground, like you are going to do a push-up, or from your forearms. Simply stay in the position, with your hips level with your body in a straight line for one full minute. You will feel this exercise in your abdominal muscles and shoulders mostly.

Cool Down:

Hopefully you managed to work up a sweat and get your heart pumping. Having an active rest at the end of this routine is important. It is easy to flop onto the couch, but that is not what is best. A gentle walk on the spot while sipping on your water, or perhaps up and down the stairs a few times until your heart beat slows down. Be sure to stretch your muscles at the end of every workout to help avoid stiffness and injury.

Fall Activities for KIDS in Winnipeg

 

Autumn is such a great time for new routines. I love how the leaves are telling us to shed the old and get ready for something new. I always find my body and mind need a change this time of year with my fitness routine. Summer isn’t exactly my strongest season for the gym, but I love switching things up completely in the Fall and doing something new. Last year I did a 30 day Barre Challenge at Moksha Yoga. This year I am doing a 12 week program of kickboxing at Winnipeg Kickboxing and Muay Thai. Feels great to switch things up.

 

Just like adults, kids really change things up in the Fall. They go from staying up later, playing all day and weekends at the lake to school and activities. There are so many terrific options for kids to participate in, so this week’s blog we thought we would give you a few more ideas for kids sport and fitness. Our Fitness Journal for Girls happens to have discounts at all of these incredible places, and can be purchased online for only $10 here.

 

AQUATICA SYNCHRO CLUB

Want to give their amazing sport a try and check #136 off your Participation 150 Playlist? Here is your chance to try Synchronized Swimming FOR FREE with Aquatica Synchro club!

Girls and boys Ages 5+ welcome
Classes in Shallow & Deep End
Bring a suit and be ready to get wet!
Contact info@aquaticasynchro.com to RSVP or check out www.AquaticaSynchro.com for information on their current programs for all ages 5-Adult!

Come for the full hour:

September 12th, 6-7pm EK pool
September 20th, 6-7pm Pan Am pool
September 19th, 6-7pm Steinbach Aquatic Centre

If you have stronger swimmers that are looking for a challenge, their competitive programs are starting with our Kick-off camp September 9th at Kildonan Park. Check out www.aquaticasynchro.com for details or contact info@aquaticasynchro.com.

 

BASKETBALL MANITOBA

The Winnipeg Minor Basketball Association has announced its fall / winter 2017-18 basketball season registration information. Full details can be found here – http://www.wmba.ca
JR NBA 5-7 YEAR OLDS

Introductory program for boys and girls 5-7. Program runs 1 time a week for 1 hour.

STEVE NASH YOUTH BASKETBALL 8/9 YEAR OLDS 
Developmental program for boys and girls 8/9 Practice 1 time a week with 1-2 games per week.

COMMUNITY CLUB BASKETBALL 11-18 YEAR OLDS

Recreation based program for girls and boys 11-18. Practice 1 time a week with 1-2 games per week.

 

PRIDE MUAY THAI

Pride Muay Thai’s Kids Beginner Muay Thai course start September 25th.This 8-week program is divided into two age groups and they will tackle different striking and kicking techniques.

Ages 5 – 9 are Mondays and Thursday from 4:30 – 5:15.

Ages 10 – 15 are Tuesdays and Thursday from 5:15 – 6pm

They also have kids Grappling starting. These classes run Tuesday and Thursday evenings from 7pm – 8pm.

The fee is $160 plus GST and a $50 registration fee.  And don’t forget to use that great promotion located in the Fitness Journal for Girls! More information can be found on their website (www.pridemuaythai.com/kids-classes) or by calling 204-505-4048.

 

SKY ZONE TRAMPOLINE PARK

Sky Zone Winnipeg is incredibly excited to announce the implementation of four new innovations within Sky Zone. This September, they are installing four new attractions guaranteed to bring your Sky Zone experience to the next level. The innovations “Warped Wall”, “Free Climb”, “Jousting” and “Performance Wall” will make up their “Challenge Zone” offering new opportunities for guests to challenge and experience attractions completely unique to Winnipeg.

To enjoy this pass to its full potential, they are offering an unbelievable deal to guests. Each guest can jump an hour a day for every day in September for $49.99 (valued at $496). That’s 90% off! Their innovations should be complete by September 19 but the rest of the park is open to enjoy beforehand! Enjoy Sky Zone for a birthday party, group event or just an amazing time in the Open Jump!

 

WINNIPEG KICKBOXING AND MUAY THAI

I LOVE this place! If you are looking to find a new activity for your kids, Winnipeg Kickboxing and Muay Thai has kids classes running every Wednesday at 5pm and Sundays at noon. All classes are one hour long and take place at 1777 Portage Avenue. It is a great way to learn self-defense, increase self-confidence and have a ton of fun. For more information or to register, contact Trisha at 204.930.6780.

 

WINNIPEG SYNCHRO

Winnipeg Synchro is celebrating its 70th year this year! Join them and see what they are all about. Free Try It Days include:

  • Free Try-it (Pan Am Pool, deep water only) Tuesday, Sep 19, 6:30 – 7:30 pm.
  • Free Try-it (Pan Am Pool, deep water only) Thursday, Sep 21, 6:30 – 7:30 pm.
  • Free Try-it (Pan Am Pool, shallow and deep water) Saturday, Sep 23, noon-1:00 (deep water) AND noon – 12:30 pm or 12:30 – 1:00 pm

Email them for more information (inquiries@winnipegsynchro.ca) or simply drop in for a Free Try it days wearing a bathing suit and a smile!

They also offer programming for ages 5 – 18+ for both recreational and competitive programs. Their pre-competitive program includes the following:

 

ZUMBA WITH YVONNE

Tons happening in the Zumba world at the Lindenwoods Community Centre:

Zumba Kids (ages 6-11 years) Classes starts Wed. Sept. 20 at 5 pm for 10 weeks.

Free Demo Classes for NEW Zumbini (ages 0-4 years). Classes on Tuesday, Sept. 26 at 9:30 am (45 min) and Sun. Oct. 1 at 5 pm

Contact Yvonne at (204) 295-6060 or zumbafunwithyvonne@gmail.com for more information.

 

 

Top 7 Reasons to Have a Healthy Lifestyle

This past weekend I had the opportunity to attend the CanFitPro World Expo with one of our Fit Communications clients. He was looking to connect with the best of the best in fitness trainers for his business, so what better place than to head to Toronto for the biggest show of its kind in Canada.

We honestly didn’t know what to expect in terms of who was really going to be there, what they would be looking for, and what was going to happen over the course of the six day expo. But I was truly blown away by it all. There were sessions for trainers to learn new classes, new techniques, about new equipment and nutrition. There were classes ran by some of the biggest names in the fitness industry like Tony Horton, The Brutes and Jillian Michaels. Walking the aisles of the expo you would see all shapes and sizes of people, from all walks of life, with all different fitness goals in mind. It got me thinking more and more about what motivates me to live a healthy life. In this week’s blog, I wanted to give my top seven reasons why I live a healthy lifestyle, with hopes that one or two will inspire you to live the same.

  1. There is a saying in yoga, ‘if you can, you must’. While at first I was taken back by this sentiment, I grew to love it. Perhaps I am putting my own spin on things, but my take is that if your body is able – you are able to run, walk, jump, swim, dance, kick – then do it. Do it as well as you can. Do it because your body is able. Do you know how many people wish they could that can’t? Maybe they are in a wheelchair, or perhaps dealing with an injury, or maybe just their age has limited them on what they can do. They WISH they could run, walk, jump, swim, dance and kick. Do it because you CAN.
  2. The healthier I am, the more energy I have. This sounds obvious, but how often do we hear people say the reason they don’t go to the gym is because they don’t have the energy? Or perhaps the reason they eat an unhealthy diet it because they don’t have the energy to cook? The cleaner I eat and the more consistent I am with my workouts, the more energy I have. This past weekend I spent with Sharon Delbridge who is over the age of 50 and has more energy than any human I have ever met. She teaches about five classes a day and is an absolute energizer bunny all the time. Healthy moves energize you!
  3. I set a goal in my twenties to live into my 100’s. I read a lot about centenarians and find their habits to be quite fascinating. Two things they always recommend is a lot of sleep and staying active. Maybe 100 isn’t for you, but I bet you want to live as long as possible in a healthy body. Treat your body right and you will.
  4. It’s fun! Running for an hour on a treadmill is my personal version of hell. Definitely not my thing! Instead, I do activities that I find enjoyable and fun so that it doesn’t seem like work to do it. Whether I am walking my dog, lifting weights, hitting pads at kickboxing or stretching it out at yoga, I truly enjoy it. Many activities I do solo, but I also have a few terrific friends that like to try new activities. Instead of doing the typical hang out sessions of drinks on a patio, we head to a fitness class, get sweaty, have fun and enjoy life. It really is what you make of it.
  5. Physical appearance. I can’t say I mind the benefit of the way it makes my body look. Of course it is more than that, but it sure is a terrific bonus. When you look good, you feel good. I can be proud of my body at the age of 40 in a bathing suit, and am not shy about it. I work hard at the gym and am mindful and consistent with my healthy nutrition. Whether you have a six pack at forty or not, you should be happy with the way you look when you look at yourself in the mirror. And that is different for everyone. Just be happy with where you are. It’s not a competition.
  6. I honestly think the biggest reason for me working out and eating healthy is because of the benefits to my mental health. When my mom was diagnosed with cancer, it was the hardest time of my life. I maintained going to the gym every single day. I had to. It was the only place for 45 minutes that I could feel good. Sometimes I left there and cried my eyes out in the parking lot, but for 45 minutes I was doing something positive. It keeps my stress levels low and my happiness high. No matter what is happening in my life, when I finish a workout I always feel better about things and have a clear sense of the best next steps.
  7. To set a good example for the people in my life. Practice what you preach I suppose. Whether it is the little girls in my family, a close friend or even just a social media friend, I want to help inspire people to live their best lives. Part of that is to exercise, eat nutritionally dense food, sleep lots and laugh more. I love hearing that something I posted on social media or said in a conversation with a girlfriend inspired them to make a healthy life choice. Be the change you want to see – and I want to see everyone living their healthiest self.

What is your favorite reason for living a healthy life? Comment below and help those in your life stay motivated to live their best and healthiest life!

 

Fitness Journal for Girls SUMMER Challenges!

It’s officially summer and your kids are off school for the next eight weeks. You have a few things scheduled, the odd camp, family time, maybe some travels. But week to week you’re thinking – what the heck are they going to do?!? No need to stress – we have a plan! As the Founders of the Fitness Journal for Girls, we created eight weekly challenges for your girls to do. If you haven’t purchased your Journal yet…get on it! It’s only $10 including shipping and taxes and can be purchased right now here!

Now that you have it in front of you or on its way in the mail, you’re ready to hear about all the fun we’re about to have this summer starting this week. On pages four and five of your Journal, you will see eight weeks worth of challenges. We have had a couple minor changes so it’s awesome that you’re reading this and getting the skinny on what’s up. But first, here’s how it works:

Girls with a Journal complete the weekly challenge. Next, they let us know they have completed it by either sending us an email to fjgirls@fitcommunications.ca, posting a photo or video on our Facebook page or tagging us on Instagram with a pic of video (@fjgirls). At the end of each week we will choose one random winner who will win the weekly prize. Each prize has a value of a minimum of $50!! Everything from SKYZONE and sporting good store gift cards, to 8-week tennis camps including racquets and balls to get your game on with! Tons of fun AND prizes?! It’s a WIN-WIN!

Here are the weekly challenges:

Week 1 – July 3 – 9:

Head into SKY ZONE Trampoline Park (200-400 Fort Whyte Way) on July 7, anytime between 4 and 8PM, and two people can jump for 90 minutes for only $24!

*please note: due to internal issues with Fearless Football, they had to cancel their Come Try It Day this week.

Week 2 – July 10 – 16:

Join us at Top Notch CrossFit (81 Plymouth Street) to try crossfit for free! July 13, from 7 – 8PM all girls can come try new activities and test their skills. Moms & Dads are welcome to join in on the FUN!

Week 3 – July 17 – 23:

Aqua Essence Swim Academy is in charge of this week’s challenge, and they want you to get out and SWIM! Anywhere, anytime this week, send us a VIDEO of you doing your favorite thing in the water and you are entered to win!

Week 4 – July 24 – 30:

Want to have a go at tennis? Come try tennis for FREE this week! Join us on July 26 from 6 – 7PM at Sir John Franklin Tennis Courts (#1 Sir John Franklin Road) where we’ll hook up with the pros from Tennis Manitoba to hit the ball around and enjoy some sunshine.

Week 5 – July 31 – August 6:

Natalie Reimer Anderson is getting you cooking up a storm this week! Anytime this week choose a healthy recipe, shop for the ingredients, prepare it and share it with your family at the dinner table. This one tastes too good not to share! Remember to let us know once you’ve completed this healthy challenge.

Week 6 – August 7 – 13:

Triathlon Manitoba has you moving anywhere, anytime this week. You can do this challenge all at once or break it up throughout the week. You need to swim 100 metres, bike 3 kms, and run/walk 1 km. Parents this is definitely one you two can do together!

Week 7 – August 14 – 20:

This challenge is from us at Fit Communications! You can do this one at the park, in your living room or in your back yard. We want you to do 10 jumping jacks, 10 sit-ups and 10 push-ups. Enjoy!

Week 8 – August 21 – 27:

Winnipeg Kickboxing & Muay Thai is ready to get you testing your skills. This super fun and friendly environment has girls coming out to kids classes this week to complete the weekly challenge. Come to either class – Friday, August 25 from 5 – 6pm and/or Sunday, August 27 from 11am – 12pm. Class is free and tons of fun!

So there you have it. Eight weeks of fun new activities for girls to try. Trying new physical fitness activities is about more than just exercise. It’s a way to meet new friends. It’s a way to gain self-confidence from seeing all the cool things that your mind and body can accomplish. It’s about having fun, winning prizes and seeing what your kids like, or don’t like, when it comes to sports. And the awesome thing about all of the places in the Journal is that they give you amazing discounts for Summer camps and Fall programming too, so if your daughter, niece or granddaughter really likes something, it allows for sports to be cost effective to you.

Any questions? We’re all ears! Feel free to comment below, join our chats on Facebook or send us an email to fjgirls@fitcommunications.ca

We hope to see you out this summer!

 

 

 

 

 

2017 Fitness Journal for Girls

The 2017 Fitness Journal for Girls launched on March 15, 2017, and the response has been really exciting. We have been featured in the Winnipeg Free Press, the Winnipeg Sun, on Global Morning Show, and countless radio shows around Winnipeg. Our social media campaign was a huge success on Facebook, Twitter, and Instagram. After our first month of sales, we are about half way through our goal of getting 1000 into the hands of girls in Winnipeg. So why purchase a Fitness Journal for Girls for the girls in your life? Here are the top 10 reasons this is the best $10 you’ll spend this year:

  1. For only $10, you will get well over $1500 in offers and discounts at over 30 Winnipeg health and fitness businesses and organizations. Some examples include free classes at boxing, kickboxing, CrossFit, triathlon races, Pilates, Tai Chi, acrobatics, Zumba and rowing. Buy one Get one or 50% off on summer camps for girls including synchronized swimming, diving, ultimate, basketball and gymnastics. Or incredible discounts on other sports and activities that happen year-round including synchronized swimming, gymnastics, kickboxing, SkyZone, tennis, diving, boxing, water polo, football and swimming lessons. If you use the Journal only one time you will be guaranteed to make your money back and then some!
  2. This year we have a few new services that are giving super fun deals on their offerings. Take Aevi Spa Salon Boutique for example. Every month from now until November you can get discounts on waxing, manis and pedis! What a great mom or auntie day with the girls! Or perhaps you need some new gear for the summer. IceTime Sports gives you 15% off your purchase of $50 or more! They will also give you a free skate sharpening when the weather gets a little colder out.
  3. This year we also have two incredible women who we love to work with in the Journal for their respective businesses. Natalie Reimer Anderson is a self-love and health coach. I have personally used Natalie’s nutrition services for the last few years, and attribute much of my knowledge and healthy ways to her advice. She is offering 50% off her family nutrition package! How awesome is that? And another total all-star is Paige Zaporzan, who is a holistic wellness coach who specializes in working with female athletes. She is giving Journal holders 50% off one on one sessions, and 40% off group sessions! So, for all the coaches out there who need to bring in someone to your team this year – these women are your ticket!
  4. Free summer challenges. Every week Allison and Andrea are putting on free summer challenges for the girls to have fun, try new things and enter to win awesome prizes. Each week is sponsored by a different business within the Journal. We have come try it days for Fearless Football, TopNotch CrossFit, tennis and kickboxing. We have challenges you can do at home or at the lake like healthy cooking challenges, swimming challenge from Aqua Essence Swim Academy, and fun ones to get your heart pumping with the kids. And one I might be the most excited about is the SkyZone Trampoline Park challenge, where two people can jump for 90 minutes for only $24! Sooo excited!
  5. Support local. For anyone who in an entrepreneur in Winnipeg, we know it can be tough. We are heavily taxed, work our fingers to the bone, feel like we put in 25 hour days every day all so we don’t have to work a 9 to 5 for someone else. But we also know that it’s so worth it when things go well. Not only do you support Allison and Andrea on their entrepreneurial path, but you also support all the businesses that are in the Journal. And in case I haven’t mentioned it yet, there are over THIRTY businesses in this year’s Journal.
  6. It is SO fun! As aunties and mom’s, we are always looking for fun new activities for the kids to do. The summer weekly challenges are great for something to do. But there’s so much more. I can take the kids to try CrossFit, boxing, kickboxing, football – so many cool sports that expose them to something new and different all for FREE. And it’s really great when you can get in there with them and try the activities too. Leave your ego at the door and get down and dirty!
  7. Goal setting exercises. As adults, we are (hopefully!) all setting goals and smashing them. Whether it be for business, in the gym, with your relationships, setting clear goals and a path to reach them is imperative to success. The same goes for kids. It this year’s Journal we explain to kids what goal setting is all about, and ask them to create a few for themselves. Maybe it’s to get an A in math, or to be able to get on their bike with no training wheels this summer. No matter what the goal, the Journal has you excited about it.
  8. Self-esteem boosting exercises. We want to ensure this is a super positive experience for everyone involved. We have put together a few self-esteem exercises in the Journal that are really fun for the girls to do. It makes them appreciate all the amazing things about themselves.
  9. One of the biggest reasons cited for girls dropping out of sports is due to a lack of positive female role models. It is not that they don’t exist, rather the issue is that media only spends 4% of its time on female sports and athletes. No don’t get me wrong – I don’t think it will ever be 50/50. We don’t have huge leagues like the NFL and NHL, and that is what a lot of people are interested in reading about and watching. But we sure would like to see that number closer to 10%. In the meantime, this year’s Journal features two exceptional Winnipeg athlete role models, who have had huge success on the Olympic podium. Janine Stephens, silver medalist in rowing at the 2012 Summer Olympics, and Desiree Scott, two-time Olympic bronze medalist and professional soccer player.
  10. You are supporting girls in sport and helping us on our mission to make Winnipeg girls the most active in the country. Currently, only 2% of girls are getting enough physical activity to be healthy, and we are doing something about it. But without the community’s help and support of the Fitness Journal for Girls, we can’t do it. So, whether you are a mom, dad, auntie, uncle or just someone who wants to showcase your support for us, we would love for you to join us.

You can purchase you 2017 Fitness Journal for Girls for only $10, including GST, shipping and handling here!  

Valerie Champagne – Inspiring CrossFit Athletes In & Out of the Box

Valerie Champagne exemplifies why I love sport. Her own personal history and experiences, views as a coach and motivating attitude are nothing short of inspiring. Interviewing her is like asking for a list of amazing mantras. I really feel like everyone should carry around Valerie in their back pocket!

Valerie is the coach and owner of Top Notch CrossFit located at 81 Plymouth Street in Winnipeg. Having started as a CrossFit athlete herself seven years ago, she began coaching the sport three years ago. For someone that has such a short coaching career, she is extremely knowledgeable and has a true talent for motivating her athletes.

Valerie herself did not grow up in a sports driven household. She was “the kid on the sidelines with the low confidence to even try out”. This personal experience growing up is why she loves working with kids – especially the kids who themselves, are on those sidelines hoping to be brought in. She knows first-hand how intimidating it is to start when you aren’t an “athlete”. She started CrossFit without a sports background, and became an exceptional athlete.

Coaching those like her – having never equated themselves to being athletes – is what she loves. “What excites me most about coaching is watching an adult or child walk into our box feeling a little overwhelmed and a little bit nervous. They are often doubtful of their abilities and hesitant. What transforms weeks and months later is a confidence. They are doing things they never thought possible. They feel better, they move better, and they hesitate a lot less. All they have to do is just start! Just start!! No matter where you are at…..just start. Believe in yourself…you are capable of so many things you never thought possible. Embrace the journey… it will have its highs and lows but it will be all worth it,” says Valerie.

Valerie is quite unique in that she coaches everyone from kids to adults. She is able to tailor training and motivation to each person, regardless of age or fitness ability. “We have people who are happy to come in and get a good sweat going, and hang out with some great people. There are others who want to take it to another level and test themselves in a competition environment. We support them and prepare them to do so,” says Champagne.

She knows that success is measured differently by each individual – whether someone has been able to stop certain medications, finally get into their favorite pair of shorts or a reach a specific fitness goal. She develops personal relationships and friendships with each individual and respects each of their own personal journeys and takes time to celebrate their successes.

Valerie recognizes that sometimes people have bad days and can get down on themselves and may want to give up. “As a coach you do what it takes to keep them there. It may take some adjustments of the workout itself, revaluating goals, or just a reminder of how far they have come,” Valerie says.

CrossFit is a community. As such, she has been fortunate to have many coaching mentors. It is no surprise that the ones that stand out most to her are “the ones that are able to make a personal connection, root you on every step of the way, challenge you and who keep you interested in the sport.” It is no surprise as this is what Valerie does with her own athletes.

Unlike most sports, CrossFit is a unique sport in that there are quite a large number of female coaches. Valerie equates these numbers to the fact that the sport itself respects women as equals. Even at the last CrossFit Games, the prizes for podium winners were the same for men and women – something relatively unheard of in sport. Valerie trains females and males in the exact same movements and progressions and they are all treated as equals.

She is confident in her own coaching and feels that because this has been proven, she has gained the deserved respect. She believes however, that sport in general needs to recognize the expertise that women bring to the table and recognize it and respect it equally.

Valerie’s desire for her athletes goes beyond how many deadlifts, pullups or squats they can do. She wants them to be happy in their own skin and have the best quality of life for a long time… no matter how old or young. This is also her personal view on life and her hope for her two girls. She also stresses that all bodies come in all sizes and shapes but that the most important thing is that it is a healthy and strong body. Our bodies are capable of different things and we must embrace that.

Her biggest successes as a coach are the moments when a member has thanked her for supporting them. “It may have been a little tip I gave them to reach a goal or encouraging word to get them through the process. As a CrossFit kids’ coach the moments that stand out are when they come to me in class and tell me how they did their own workout at home or had family members do one with them. I know I have had an impact,” says Champagne.

It is obvious that Valerie gets out just as much as she gives from coaching. “I do this to give back what this sport has done for me. The level of confidence I have, the way I feel, the role model I am for my girls. I want to inspire those 9 year old girls sitting on the side lines and those 30 year old ladies that never played a sport in their life and now can call themselves athletes. Everyone has it in them, they just need someone to grab their hand and take them for the ride. It is quite the ride!”

Want to read about more inspiring sport women who are killing it? Click here.

7 Biggest Excuses For Not Working Out…and the Solutions For Each

We’ve all heard them…and in fact we’ve all made them. Great excuses for why we can’t work out. It’s costly and time consuming and energy draining. Sound familiar? Well I am here to combat the seven biggest excuses for not working out by giving you tactical solutions for each.

Excuse #1 – No Time.

I get this. You have kids, a full-time job, a relationship, a social life, and family commitments. Sometimes you wonder how you get it all done in a 24-hour day. But working out for one hour each day is only 4% of your day! It takes me one hour, from start to finish, to get in and out of the gym. I stay focused and come with a written out plan for each of my workouts so I don’t waste time chit chatting or wondering what to do next while I am there. There are numerous classes at gyms across Winnipeg where you can be in and out in 45 minutes, or even 30 minutes if need be. And if you concern is when in the day are you going to make this happen? If you are working full-time – your lunch hour. If you are at home with kids – when you partner comes home or when the kids are napping or at school. If your social life is too busy – make time. This is your health and eventually your life at stake. Working out for 60 minutes five times a week is imperative to a healthy lifestyle, and in turn a long-term healthy life.

Excuse #2 – I Don’t Know How to Workout

Everyone has to start somewhere. If the idea of lifting weights and hitting up cardio machines is what you are interested in, most gyms in Winnipeg will offer your first personal training session for free. From there, if you want to continue with a trainer and can afford this luxury, terrific. But that is not the case for everyone. The Internet is full of amazing FREE workout videos, circuits and tips. I have been working out for over twenty years and I still go to the Internet for ideas on how to keep my workouts fresh. Expertrain.com, OxygenMag.com, Bodyrock.tv and FitFabCities.com are all great online resources.

If that sounds like a lot of work, and if time is not on your side, join a circuit gym or a gym that has classes. Impact Fitness on Waverley has terrific options for circuit training, or try one of the exceptional cross fit, yoga, kickboxing or spin facilities. Finding something that you love is key to ensuring you stick with it.

Excuse #3 – The Gym is Expensive

As mentioned above, finding something that you love is key to ensure you stick with a solid exercise program. If you aren’t using your gym membership, then it is throwing money to the wind. It is important that you give the facility a try before you sign up. Most gyms in Winnipeg will offer a free day or even a week to see if you like the facility. Once you have determined a cost, make sure you don’t pay their ‘enrollment fee’. I honestly don’t think these are fair for gyms to ask for, and it is easy to simply ask them to waive it. You can purchase a monthly membership in Winnipeg for as little as $40/month. That’s the cost of about seven Starbuck’s coffees. Also, look into if your workplace offers a fitness program cost break – many offices are splitting the costs of their employees fitness programs as they see the benefits of their staff being active. If that still seems like a stretch, luckily it is summer time and you can do activities for free. Going outside for a brisk walk or a jog every day or perhaps doing some of the workouts you find online in your home or at the park. If this is the case, search ‘workouts at home’ when looking for workout routines. There are plenty to choose from to get your heart pumping.

Excuse #4 – Gyms Are Too Intimidating – I need to be in better shape before I get started.

I definitely understand this one. If you are new to working out, or it has been a long time, walking into a gym with buff guys lifting big weight, or seeing shredded girls wearing short shorts and sports bras can be intimidating. In fact, it can be down right scary. In this case, I would suggest bringing a friend. Anytime to have your friends by your side, the world seems a bit nicer. And honestly, of course there are some jerks out there that might be judging, but I can confidently say that the majority of people who are in shape in the gym are proud of you for being there. Remember – everyone has to start somewhere, and your ‘somewhere’ is today. And for those of you who are in great shape at the gym, let’s do our best to make new people feel welcome.

Excuse #5 – I Don’t Have the Energy

Of course you don’t – you’re not working out! Your energy levels are low because you’re not working out. Exercise is proven to improve energy levels by strengthening your circulation and heart muscle, and increasing your metabolism. Scientists have proven the best way to combat fatigue and boost your energy levels is to in fact exercise more not less. I can truthfully say there is not one workout I have ever completed and regretted. Sometimes you need to make yourself get up and get moving. Your body and mind will thank you for it.

Excuse #6 – Injury

Injuries are going to happen – it’s called getting older! Your body isn’t going to be necessarily as capable to do certain activities as it was 20 years ago. But if you don’t workout at all, it is going to be even worse. Injuries are a setback – they aren’t game over. I am not suggesting by any means to work ‘through’ an injury or to ignore pain. The concept of ‘pain is only weakness leaving the body’ is a complete farce in my mind. When you have pain, stop. When you have injury, work around it. Work with your athletic or physiotherapist on ways to strengthen that injury, but work around that injury. For example, two years ago my sister had a stress fracture in her femur. Many people would have sat around for six months while it was healing. Not her. She was still in the gym five times per week but doing different exercises. She was concentrating on her upper body muscles and core. The strength she gained over the six-month period, and the overall blood flow to her injury helped with her healing. With proper counsel from a doctor or therapist, you are still able. As they say in yoga, ‘if you can, you must.’

Excuse #7 – I’m Already Thin

Well good for you! Perhaps weight loss is not your goal in the gym. But what about improving your strength, balance, cardiovascular, body shape or your overall health? I workout to be strong not skinny. I workout to be healthy not skinny. I workout so that I can have the energy to do things that most of our population does not have the energy to do. I workout so I can have a long, healthy life. And most of all, I workout because I love it. And when you find the right kickboxing class or swimming instructor or yoga studio, you’ll get the fitness bite too. I promise your body and your mind will thank you for it.

Are you ready to get started?