Not Your Dad’s Disease Anymore

I used to think that Heart Disease was a “man’s disease”. Perhaps it’s because the only people I had ever heard about having heart problems were men. My uncle, both of my grandfathers, friends, friends of my family… had either heart attacks, bypass surgeries or some other equally as scary heart trauma.  Perhaps it’s because you always hear women telling their husbands – “slow down or you’re going to have a heart attack” or telling their kids “don’t show your Dad, he’ll have a heart attack”.  Usually this is said in jest, but it stems from a legitimate history of health problems in men.

This is obviously a valid issue for men, however I’ve recently learned that it is even more of a concern for women.  According to the Women’s Heart Foundation, 6.5 million women have some form of Coronary Heart Disease.  It is the leading cause of death in women in North America. Here are some additional shocking statistics with regards to women’s heart health:

  • 42% of women who have heart attacks die within one year! Compared to 24% of men.
  • Under age 50, women’s heart attacks are twice as likely as men’s to be fatal.
  • Heart attacks kill 6 timesas many women as breast cancer.

So who is “at risk”?

  • 71% of women experience early warning signs of a heart attack with sudden onset of extreme weakness that feels like the fluand often with no chest pain at all.
  • Nearly 2/3 of the deaths from heart attacks in women occur among those who have no history of chest pain.
  • Women who smokerisk having a heart attack 19 years earlier than non-smokers.
  • Diabetesdoubles their risk for women to have a heart attack.

The good news is that women’s hearts respond better than men’s to healthy lifestyle changes.  Although coronary heart disease (CHD) is the leading cause of death in women, it is also the MOST preventable.  So let’s start changing these statistics!  Here’s how:

What can you do to prevent CHD?

  • Don’t smoke or use tobacco.
  • Exercise for about 30 minutes on most days of the week.
  • Eat a heart-healthy diet. (See below)
  • Maintain a healthy weight.
  • Get enough quality sleepof 7 – 9 hours per night.
  • Manage your stress.
  • Get regular health screenings including checking your blood pressure, cholesterol levels and diabetes screening.

Key Nutrition Tips Are:

  • Avoid too much salt and sugar in your diet.
  • Limit or avoid saturated fat (red meat, full-fat dairy, palm oil)
  • Cut out trans-fat (deep-fried foods, packaged snack foods, margarine, bakery products). If the nutrition label has the term “partially hydrogenated” or “hydrogenated”, it means that product contains trans-fat.
  • Add more fruits and vegetables to your diet – GOAL: 5 – 10 servings/day
  • Eat salmon and tuna – two or more servings a week.
  • Limit your alcohol to one drink per day.

If this is the leading killer of women andwe can prevent it, then let’s take action to change the statistics. I think most of us know that we should follow items in the list for prevention, but how many of these do we actually do?  I know that I try, but can’t truthfully say I meet all of the checks on the list. Maybe it’s time to take a real look at the list and see how we measure up.  I’m not a doctor, but I think any positive changes we make to get closer to having all of these things on the list checked off will not only prevent CHD but will also prevent particular cancers, other diseases and contribute a healthier and happier you.  If you are so far away from doing everything on this list, then take baby steps.  Start with one.  Pick one that is realistic for you to tackle now. Set a goal for yourself – to do it by a certain date.  Ask for help – from friends, family, your kids, your doctor – whoever you think can help you make this positive change.

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.

This Not That – For Kids

I’m a working Mom of three kids. I know first hand how hard it is to always make the healthiest choices for our kids. Life is busy.  Between work, school, activities, driving, cooking, cleaning and volunteering, there needs to be about 5 more hours each day to fit it all in.

The choice of foods we make for our children not only affect their health now, but also for their future.  Their little bodies are in a constant state of building and their future health depends on what we put in those bodies while growing. Providing good nutrition is also the way to set them on a path of healthy eating for their adulthood.  We know that kids learn their eating habits and views about food from their homes.  Let’s teach our kids to not only enjoy nutritious food, but also to view food as fuel that can help make them make their bodies do great things.

All this said, I know how hard it is to raise a healthy eater. Every kid loves French fries, pizza, candy and ice cream. I admit that my kids eat these things too!  However, when they do have them, it’s infrequently and a treat – not a regular occurrence.  I’d like to share a few ways you can make simple changes to provide better (not perfect) nutrition for your kids.  It’s basically about swapping one thing for another.

 

FOOD BETTER BEST
White Bread Rye Bread Whole Grain Bread
McDonald’s (Fast Food) A&W (no antibiotics) Freshii, Jugo Juice
White Pasta “Smart” Pasta (tastes exactly like white but added veggies or fibre Whole Grain Pasta
No veggies 1 – At least once per day of any vegetable – their favourite

2 – Serve veggies with dip

3 – Cooked with butter and honey (my secret weapon)

A variety of vegetables with lots of different colours –  maximize nutrition intake.
Margarine Butter Ghee
Store Bought:

Cookies, Cakes, Granola Bars,

Store Bought but “all natural ingredients/no artificial ingredients or preservatives” Homemade or other healthy snacks – fruit, vegetables…
Pop or Fruit “drinks”, Slurpees

(all packed with sugar and without nutrients)

Real Fruit Juice ½ water, ½ juice OR
Water
Gatorade/Powerade/

Sport Drinks

Chocolate Milk Water
Processed Chicken Fingers or Nuggets or Fish Sticks Homemade Chicken fingers or Fish Sticks – Baked Grilled or Baked Boneless Skinless Chicken or Fish
French Fries – Deep Fried ½ size Fries and salad/veggies or fruit, mashed potatoes Baked potato, sweet potato
White Rice Basmati or Jasmine Rice Brown Rice, Quinoa
Candy, Chocolate Bars Snack Size/Halloween Size Fruit
Potato Chips Veggie Chips, Baked Chips, Pretzels, Popcorn Nuts, Fruit, Raw Veggies
Waffles, Pop Tarts, High Sugar Cereal (all processed) Homemade pancakes, waffles, oatmeal, whole grain cereal, whole grain toast Add fruit and protein…

Eggs, peanut butter, orange juice, yogurt, bowl of berries

To summarize, stay away from processed foods, deep fried foods, sugar (except that naturally found in fruit), white starches/carbs.  There is always a substitute.  Don’t worry if you’re entire menu is currently on the “stay away from” list.  The good news is that you can only improve from here.  Start today with things you think will work for your kids and then slowly incorporate more.

If you found this information useful, have a look at some of our other blogs on nutrition and health and subscribe to our newsletter!

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.

Top 14 Foods I Would Never Eat

I am a firm believer in the idea of the 80-20 rule when it comes to your nutritional health. Meaning, 80% of what you put into your body should be nutritionally dense, healthy food, which leaves room for 20% to be ‘other’. The more I learn about nutrition, and how it effects everything from disease prevention, our moods and energy levels, not to mention our waistline, I find myself getting closer to a 90-10 rule. At Fit Communications we have blogged often about super foods, how to have a healthy kitchen, food swaps for a healthy kitchen, and so this week we wanted to take a look at the foods we would never, EVER eat. Everyone has different goals and ways of getting there, so we hope this article is an eye-opener to a healthier direction for you.

1. Fast food burgers – I don’t eat red meat. I personally feel it is bad for your blood. It absolutely slows down my digestive system and makes me feel lethargic. The quality of the meat that is used is often really low and full of fillers when buying it from fast food chains (with the exception of A&W). This is something that tops the list of no go for me.

2. Fake cheese – this would include ‘Cheez Whiz’ or Cheese in a Can. It is a completely processed food with sometimes ZERO actual dairy products within. I try to avoid chemicals in my life – whether it be with food, house hold cleaners, skin care…natural is the way to health for me.

3. Pop – I cut out pop a few years ago. I wasn’t really a heavy pop drinker, but the odd one would ‘pop’ in every once in a while. It has literally zero goodness in it for you. And if you think ‘diet’ drinks are okay, think again. They are made with ingredients that actually have you craving more sugar. Moreover, they rot your teeth and your digestive system. I want no part of that.

4. Sandwich meat – “The International Agency for Research on Cancer (IARC) has classified processed meat as a carcinogen, something that causes cancer. And it has classified red meat as a probable carcinogen, something that probably causes cancer. IARC is the cancer agency of the World Health Organization.” That’s enough for me to say no thanks! Source: Cancer.Org

5. White bread – I honestly don’t like the taste of it. I didn’t eat white bread as a kid, as whole grain bread tasted better to me. And I also feel I have trained by taste buds over the years to enjoy health food over garbage. Traditional white bread (think WonderBread) doesn’t have one ingredient that brings anything good to your body. With so many other healthy options out there, an easy pass for me.

6. Sweetener – A good friend of mine who happens to be an incredible Health Coach, once looked at me as I emptied a sweetener pack into my coffee and said “You would be better off with white sugar. That is white sugar covered in chemicals to get the calories out.” Not exactly a statement with an appetizing vibe! When you start to understand WHAT your food is, and WHERE it comes from, some decisions are easier than others. That was the last coffee with sweetener I ever drank.

7. Pop rockets – What even is this? Let’s think about this – it’s a sugary candy that makes a popping sound and feeling on your tongue when it is mixed with your saliva. What do you think that is does on its way down through your digestive system? Don’t you want your digestive system to be clean and working as efficiently and effectively as possible? If so, this should be on your hit list too.

8. Microwave dinners, including pizza pops – A year ago I decided to try living microwave free for one month. Research has not yet proven that microwaves cause cancer or any other direct issue with the human body, but I personally don’t trust the idea of sending waves into your food and that it wouldn’t cause any change to your food’s make-up, and therefore be an issue within your body. Moreover, the ingredients of many microwaveable foods tend to be highly processed, lots of salt, and words I can barely read let alone understand what they really are. When grocery shopping for packaged goods, if there are ingredients that I don’t know what they are, I put it back on the shelf. I simply want to know exactly what I am eating. If someone offered you a plate of maltrodextrin, disodium inosinate, xantham gum and sunflower oil, would you eat it? Because that is what is in many frozen dinners…check the ingredients!

9. Microwave popcorn – Although popcorn can be a healthy snack, it can also be dangerous to your health, even exposing you to cancer-causing chemicals. For all the nitty gritty details and facts, check out this link.

10. Canned meat, for example spam – I am not a big meat eater. I eat seafood and chicken, and that’s about it. As mentioned above, I don’t personally think it is good for your blood, your digestive system or disease prevention. And really…what IS spam?? The major ingredients are:

• Pork ‘with ham meat added’ (whatever the hell that means)
• Salt
• Water
• Potato starch
• Sugar
• Sodium nitrate

And just so you know, the sodium levels are over half of what your daily intake should be. And if that’s not enough to get you off this can-o-meat, check out this link to see how it’s made. Yuck!

11. Orange ‘drink’ (versus orange juice) – this could easily fall under the category of ‘sugary beverages’…either way, I’m not into any of them. If a beverage is sugar packets, add water, stir and voila…it’s not for me. I’d rather get my calories from something tastier. I would like to point out at this point that I am NOT a calorie counter. The premise for the amount of food I take it is answered by asking myself two questions. First, am I hungry? Second, is this a nutritionally dense food choice? If I say yes to both, I eat it.

12. Mozzarella sticks – The idea of eating a basket of mozza sticks hurts my stomach. I have a sensitive stomach to crap what can I say! I will be either running to the toilet right away or be ‘bunged up’ for a day or two when I eat items on this list. No exception here.

13. Processed baked goods with a long shelf life – eating a fresh piece of pastry, cake or pie is amazing. You should definitely indulge in your favorites. But quality here is key. If you have a home-made torte, it’s not staying good for long. A couple of days in the fridge max until things just aren’t quite looking, or smelling, right. Baked goods such as Twinkies or brownies at your local convenience store, that have a six month or longer shelf life should make you worry. Why is this not going bad? If you made it in your home kitchen it would be bad after 2 – 3 days! It is covered with chemicals to keep it from going bad faster. Is that really something you want to be eating?

14. Convenience Store hot dogs or a hot dog on a stick – My first question is how long have those things been sitting on the warmer? And even if all food safety measures are being fulfilled, what is INSIDE that dog that you’re about to get into? Many are packed with pork and preservatives – and not with the ‘high end’ of the pork. It’s the bottom on the barrel, we were going to throw it out levels of meat that are squished into a casing and served. There are definitely healthier meat options for hot dogs – please choose wisely!

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!

 

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.

Women Muay Thai Trainers in Canada Kicking Butt Through It All

sandrabastian

Coming off big wins for their fighters, Trisha Sammons and Sandra Bastian are two well-known Muay Thai instructors in Canada. Sammons, residing in Winnipeg and Head Coach at Winnipeg Women’s Kickboxing and Sandra residing in Campbell River coaching athletes on the Island. The road they have both taken to get to this point in their career wasn’t easy. Being a female coach in a heavily dominated sport like Muay Thai has had some of the most intense ups and downs, but these two women are absolute warriors and are paving the way for women in this great sport.

Sandra started kickboxing in Calgary, under the coaching of one of her current day mentor’s Mike Myles. She was an active fighter for 16 years and made it to the World Championships three times. She was fortunate enough to win a silver medal in 2004, a gold medal in 2006, along with the best female fighter of the tournament. In 2008 she took home the bronze medal and went on to compete in the King’s Cup in 2009.

trishasammons

Trisha started kickboxing at the age of 16, after traditional school sports were no longer feeding her hunger for activity. She climbed to the top of her game fairly quickly as she truly showed no fear in the ring. Two-time Canadian kickboxing champion, Trisha had over 45 fights in the ring – a big number for any fighter, especially in women’s kickboxing and Muay Thai. After having three of her four kids, she opened Winnipeg Women’s Kickboxing in Winnipeg. She has since expanded to have men’s, women’s and kids programming.

Kickboxing gyms can be intimidating. As a new person starting out, walking into any gym can be a struggle for many. Often times there is a lot of ego happening, and when starting a new workout routine we all know how debilitating others attitudes this can be. Trisha opened her gym to give women on all shapes, sizes, ages and goals a place to feel comfortable, to train hard, and to have fun.

Over the years both Sandra and Trisha have experienced major sexism when it comes to their coaching. Sandra remembers when first starting out some athletes didn’t want to listen to or be trained by ‘a girl’ coach. “When I first started teaching guys would look at me like I had 3 heads. You could tell they thought I didn’t know what I was doing. I got lots of comments like “ You’re a girl…what do you know “ My first fight some guy told me that I was to pretty to fight. My ex-husband told me that I better not get hit in the face. Sad truth is, sexism will always be around. I now just shake my head at the guys who don’t listen to me and them laugh when the guys that did listen to me kick the crap out of them,” says Bastian.

It hasn’t been an easy road for Trisha either. Other trainers online bullying her and her gym because they ‘are a bunch of girls’, and stating that her male fighters don’t stand a chance because they’re going to fight like a girl. If either of these two women showcase what ‘fight like a girl’ means…I’m on their side. These two women are tough. They are mentally and physically incredibly strong. They don’t take the insults to heart, rather they turn it into fire that keeps them going. Give up? Not an option. These women are fighters, warriors and absolute role models.

I asked Sandra why she does what she does. And her answer was, “Because what else is there? This sport has given me so much in life the least I can do is give back.” And the way that she trains both herself and her athletes, this is no surprise.

Right now Sandra runs a bootcamp four times a week, teaches a fighters class three times a week (which she does with her students), runs twice a week and has a strength program 3 times a week. In addition, she does kickboxing classes four times per week taught by another instructor. And just when you think ‘how does she do all of that’ she adds in that she has recently started a SHEspars group, that we meets once a month and just spar.

Trisha is no stranger to fitness either. Her gym is open seven days a week, and schedules range from 2 – 3 classes per day. The classes she teaches, which she also participates in, include strength and conditioning training, running, core training and Muay Thai kickboxing. She also has a great relationship with many of the gyms in Winnipeg, so they often get together to spar, especially when any of her fighters have a fight coming up. Watching Trisha spar is pretty remarkable – she sees the opening and the opportunity faster than I have ever experienced. Twenty years of training will do that to you I suppose.

What I find remarkable about both of these women is that they don’t allow the negativity of other peoples opinions take any shape into what they are doing. They work HARD. They train HARD. They fight even HARDER. Every time they have a fighter step into the ring they are proud. They stay so humble with everything they have accomplished, but yet are such role models to so many. Their students, their friends, their family – all see them in such a high place. They are highly respected by those that count. And for those who wish to disrespect their talent and experience, they pay no mind. They are so above it they don’t even see it.

I have always said that kickboxing and swimming are the two best workouts as they both use every muscle in the body. These women not only have overcome the physical challenge of getting punched, kicked, kneed and elbowed while competing, but they have grown their minds to be the best they can be. When they are at that space of giving their everything to the sport and to their students, only then does their day feel complete. They practice what they preach. They are sweating beside their students, they are in their corner come fight time not only physically but mentally as well. They want to see their students succeed – and every time they get into the ring, there is success. It takes a ton of guts to get into the ring. Win or lose, Sandra and Trisha are both succeeding in their sport.

With contact sports becoming more popular amongst girls in Canada, these two women are paving the way for not only future athletes, but future female coaches as well. And if I could pick two women to have in my corner in life, these two would be my first picks.

Best Booty Workouts

booty-workout

In the 90’s we wanted no butt. In the 2000’s we wanted a bit more shape. In 2016 it seems that people will go to any lengths to increase the size of their booty. But there is more than just having a great butt than simply aesthetics. It’s actually really important for your body’s overall health and injury prevention. Many North Americans sit all day in front of a computer screen, and when doing so, you turn off your butt muscles. These muscles consist of the glute maximum, glute medius, and glute minimus. There are four major benefits to working out these muscles groups:

  1. Reduced back, knee and hip pain
  2. Increases your body’s overall power to jump, lift, sprint and climb
  3. Can increase your ovulation and stabilize your menstrual cycle
  4. Strong glutes can help ensure proper form during weight training

Now that we know why it is important, here are a few great workout routines you can do anywhere to strengthen all three parts to your glutes:

Workout #1:

Try to do the following routine without a break in between exercises. For added difficulty, add weights:

  • 10 alternating front lunges
  • 20 plie squats
  • 30 sumo squats
  • 30 dead lifts
  • 30 donkey-kicks (left leg)
  • 40 donkey-kick pulses (left leg)
  • 50 pelvic raises
  • 60 pulsing squats
  • 50 pelvic raises
  • 40 donkey-kick pulses (right leg)
  • 30 donkey-kicks (right leg)
  • 30 dead lifts
  • 30 sumo squats
  • 20 plie squats
  • 10 alternating lunges

Workout #2:

Repeat the following routine 2 to 3 times, pending your fitness level. Rest for two minutes in between sets. For added difficulty, try adding weights:

  • 40 alternating back lunges
  • 40 pelvic raises
  • 40 donkey kicks
  • 40 squats
  • 40 jumping lunges (or front lunges)
  • 40 step ups onto a bench

*Source: www.expertrain.com

Workout #3:

Repeat the following routine 2 to 3 times, pending your fitness level. Rest for two minutes in between sets. For added difficulty, try adding weights:

  • 60 pelvic raises
  • 50 donkey kicks (25 each leg)
  • 40 squats (or squat jumps)
  • 30 curtsey lunges (15 each side)
  • 20 deadlifts
  • 10 single leg squats (5 each leg)
  • 1 minute wall sit
  • 30 second lunge holds (30 seconds each side)

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