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!

 

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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Basketball, Synchro and More!

confident

87% of Canadian medal winners from the 2016 Rio Summer Olympics were women. Let’s be honest – our women KILLED it this year! One of the top six reasons for girls in Winnipeg dropping out of sports by the age of 14 is due to a lack of positive female sport role models. Other reasons include issues with safety and transportation, cost, lack of access or options, social stigma attached to being a girl in sport (think ‘tomboy’) and decreased quality experience. By the Rio showcase, it is apparent that this can be fixed if we put the right energy and resources towards sport.

This tremendous showcase by our Olympic team has provided girls and women across Canada numerous role models in sport to look up to and inspire them to achieve their goals. Whether your dreams are to stand tall on an Olympic podium or to simply try a new activity, there are tons of great options for girls in Winnipeg. In this week’s blog we look at three activities and sports for girls in our city to try.

AthELITEs & Beyond Basketball Program:

AthELITEs and Beyond Camps aim to allow young athletes to benefit from the instruction of skilled university and provincial basketball team players. They will be taught the fundamentals of basketball and play games suited to their age and skill level. Whether the athlete is a beginner or advanced player, AthELITEs and Beyond will challenge them to improve their basketball skills in a fun and energetic learning environment. Two Fall camps are available – September 15 – October 6 and September 11 – October 2. For more information or to register your child, contact Taneesha Greaves at 204.583.2697.

Synchronized Swimming:

Winnipeg Synchro (www.WinnipegSynchro.mb.ca) and Aquatica Synchro Club (www.aquaticasynchro.com) have introductory programs for girls ages 5 and up, including programs for teens new to the sport. A fun, fresh learning environment that combines the creativity of dance, the cardio of swimming and develops strength, flexibility and teamwork. Allison Gervais, one of the Founders of Fit Communications, swam nationally and internationally in synchronized swimming. To this day she is still involved from a judging and volunteer perspective. The sport brought so many incredible things to her life that she has managed to take with her into her present day. From time management skills to team work ability to knowing the value of hard work, this sport brought her tremendous learning and experience.

Fitness Journal for Girls

The Fitness Journal for Girls is aimed at girls ages 5 – 15, which provides girls with coupons/offers on 20 different sport and activities in Winnipeg. From kickboxing to gymnastics to synchronized swimming to basketball, there is something for all girls to try. The Journal allows girls to try new sports and activities they perhaps didn’t know where available to them, all at a free or discount price. It allows girls to join a community of healthy activity, have tons of fun and motivate each other through positive action. There are many activities in the Journal that parents can do with their kids, and many moms have found it to be a great source of bonding for mom and daughter time. It is more than just sports, it’s a movement. More information on this city-wide initiative to get girls more active can be found here – www.FitCommunications.ca/FitnessJournalForGirls

We would love to have you as part of our community! Sign up for our newsletter here and find out about more great health and fitness initiatives happening in Winnipeg.

 

 

 

Healthy Meals Under $20

HEALTHY (1)I heard an ad on the radio the other day from a grocery chain advertising that they have family meals for under $40 – hence “affordable”. I am not sure who is doing the grocery shopping for these families but I am pretty sure that most people would agree that a meal at home should not cost $40. In addition, I highly doubt that these meals are nutritious. I decided to challenge this $40 meal with making my meals for my family for under $20. This, of course, requires me to do all of the planning, preparation and cooking. However, I would argue that most of us have to do some level of planning, preparation and cooking when eating at home.

I have come up with my week-long “healthy under $20” meals that I am sure will meet the nutritional needs and taste buds of even the most picky of family members. I have tried to keep the meals fun and interesting and sight a bit of what makes each meal healthy.

Monday – Chicken Dinner:

  • Boneless skinless chicken breasts – chicken is packed with protein, phosphorus to keep bones healthy, niacin to help lower cholesterol and amino acids to help kids grow stronger and taller.
  • Steamed broccoli/brussel sprouts/cauliflower – anti-aging and cancer fighting superheroes! They are packed with antioxidants and selenium, immune boosting phytonutrients, vitamins C and K, potassium, calcium, iron and folic acid
  • Baked potatoes – Potatoes, if cooked healthily, are good for you! They are packed with nutrients and antioxidants. Potatoes and sweet potatoes fight cancer, control diabetes and help you maintain bone health.

Tuesday – Taco Tuesday:

  • Ground turkey or chicken – choose one of these two options instead of the traditional beef variety. Add low sodium taco season and it will be just a yummy as beef and a lot better for you.
  • Shredded choice of dark leafy green lettuce (instead of iceberg) as these high in iron, potassium, calcium, magnesium, carotenoids and B, C, E and K.
  • Diced red or orange peppers – great sources of potassium, manganese (collagen production, blood sugar control, and bone production supporter), fiber and vitamins A, B, C and K. They also happen to have twice the vitamin C content of oranges and are packed with antioxidants.
  • Tomatoes and salsa – tomatoes are a great source of lycopene, a potent antioxidant that may reduce cholesterol and protect against advanced-stage prostate cancer.
  • Whole grain wraps or hard shell tacos and shredded cheddar cheese.

Wednesday – Spaghetti Dinner:

Whole grain spaghetti or spaghettini with tomato sauce – choose a tomato based pasta sauce instead of cream-based. Not only will this be better for your waste-line but also for your health. When tomatoes are cooked, their antioxidant power is increased as it increases the amount of phytochemicals they contain. Add a side salad with choice of colourful toppings.

Thursday – Breakfast for dinner:

Eggs and ancient grain toast, grilled tomatoes and orange juice or a veggie packed omelet.

Eggs have been given a bad rap but they are really an amazing food – they are loaded with nutrients – you can even get omega enriched eggs now. They contain vitamin A, folate, vitamin B5, B12, B2, D, E, K, calcium, phosphorus and selenium.

Ancient grain breads have more protein, folate, magnesium, selenium, B vitamins, iron, phosphorus, fibre, and calcium than wheat.

Friday – Fish & Chips:

Your choice of fish and preparation – you can even do homemade and healthy “battered” fish. Fish is loaded with important nutrients such as omegas, protein, vitamin D and iodine.

Serve with baked yam fries. – very rich in carotenoids, vitamins A, B6, C (helps heal wounds, cancer prevention, prevent cataracts, reduce blood pressure, regulate blood sugar and even treat Parkinson’s disease!), potassium, iron and fiber.

Saturday – Pita Pizzas:

  • Start with whole wheat pita bread – The “whole wheat” label means the wheat in that product hasn’t been refined so healthy components like endosperm and bran are left intact. Unrefined products also have many more nutrients like B vitamins and trace metals like iron, zinc, and copper.
  • Top with tomato/pasta sauce, mushrooms (contain selenium, potassium, riboflavin, niacin, vitamin D and more), chicken, peppers, tomatoes, pineapple (contains a natural enzyme called bromelain, which helps digestion and may also help prevent blood clots, inhibit growth of cancer cells and speed wound healing), ham etc…and top with your favorite cheese.

Sunday – Stir fry:

Boneless skinless chicken breasts, frozen stir fry veggies – frozen veggies are just as healthy as the fresh variety as they are flash frozen and all of the nutrients are preserved. Serve over and rice noodles or brown rice

 

Other ideas include roast chicken dinners, homemade soups, salads topped with chicken and baked whole wheat garlic toast. There are so many options. You are only limited by your imagination and, of course your family’s preferences.

So this week, challenge yourself to take the time to prepare some or all of these healthy meals for your family. You will be giving so much more than your gift of time, but the gift of health.

If you enjoyed this blog, you may be interested in reading some of our other blogs focusing on nutrition or sign up for our newsletter!

GMO 101

gmo

A breakfast consisting of corn flaked cereal with low fat milk and a side of cut up papaya sounds pretty darn healthy doesn’t it? Well, think again. Thanks to GMOs you are likely eating herbicide and pesticide-laced foods wrecking havoc on your health. But what are GMOs? GMO foods or Genetically Modified Organisms are foods produced from organisms that have had changes to their DNA using the methods of genetic engineering. Genetic engineering techniques allow for the introduction of new traits as well as greater control over traits than previous methods such as selective breeding.

GMO crops were first introduced in the 1990s with the Flavr Savr tomato. It was supposed to have delayed ripening properties. This invention of GMOs was thought to perhaps be the answer to end world hunger. This is because the crops could be made to resist pesticides and therefore could increase their yields and decrease costs. However, as we still have world hunger, this was obviously not the case. Instead, the bugs and weeds, like many organisms through time and evolution – learn. They learned to become resistant to the chemicals that were dousing on the crops. This then led to increased use of the chemicals to try to battle these enlightened bugs and weeds. And as I’m sure you know, the more chemicals sprayed on our foods, the worse they are for our health.

Genetically modified foods (GMO foods) have been shown to cause harm to humans, animals, and the environment, and despite growing opposition, more and more foods continue to be genetically altered. The harmful health effects vary from increased allergic reactions to increased direct and indirect cancer rates. They have also shown to cause birth defects, infertility, accelerated aging and immune problems.  They may also reduce antibiotic effectiveness due to consumption through both vegetables and milk. Each year there are many more studies and results published that contribute to the evidence that GMOs are harmful to humans.

“The American Academy of Environmental Medicine (AAEM) called on ‘Physicians to educate their patients, the medical community, and the public to avoid GM (genetically modified) foods when possible and provide educational materials concerning GM foods and health risks.’ They called for a moratorium on GM foods, long-term independent studies, and labeling.” (Institute for Responsible Technology)

With all of this undeniable evidence stacking up, there has been mounting pressure for Canada to, at the very least, have mandatory labeling of GMO foods and to even ban GMO food production and imports altogether. Unfortunately, Canada is behind the 8-ball on this one. We are one of only a few developed nations in the world that don’t have either of these yet.

Because we have no laws requiring labelling of GMO foods, we are left to fend for ourselves. Without education, how would you know if you are eating a GMO or not? For example, the corn you are buying at the grocery store, unless organic, is probably a GMO. Same goes for your zucchini, squash and papaya! And here you thought you were doing great buying fruits and veggies! Well, so did I.

The only sure way to ensure you are eating non-GMO is to look for the certification and logo “Non-GMO Verified Project” and/or it is certified 100% organic – this is different from simply being labelled “organic” or “made with organic ingredients.” You can find these at some of the big chain grocery stores. Another option is to check local farmers’ produce or markets where you can be ensured that the crops aren’t GMO. Finally, your best bet is to start organic gardening to grow your own produce.

If you can’t do any of the above options – whether due to cost, time of year or your location, then you can at least avoid the products that are the worst GMO foods for you. Here is the list:

Corn – It is one of the most prominent GMO foods. GMO corn has been tied to a number of different numerous health issues including weight gain and organ disruption. You can’t simply think about corn as the corn on the cob you buy at the store. Also remember that these products are based on GM corn: corn flakes, corn chips, cornstarch, corn syrup, corn oil, corn ingredients in processed foods, glucose, fructose, eggs, milk and meat (as these are fed to livestock and cows).

Canola – One of the most chemically altered foods and the second highest GM crop in Canada, canola oil is obtained from grapeseed through a series of chemical actions. Included here are products such as canola oil, margarine and some honeys.

Soy – It is modified to resist herbicides. Monsanto (GMO superstar) still controls the soy market and approximately 90 percent of soy is being genetically engineered to resist Monsanto’s herbicide Roundup. In one single year, 2006, there was 96.7 million pounds of glyphosate sprayed on soybeans alone. Included in this list of things to avoid are: tofu, soy oil, soy protein, soy lecithin, soy beverages, soy puddings and egg, milk and meat (as GM grains are fed to livestock and cows).

Sugar – Almost 100% of all of the white sugar beets grown in Canada are Monsanto’s GM herbicide-tolerant Roundup Ready sugar beets. I’m OK with losing this one – as white sugar is cancer feeder anyhow.

Aspartame – Aspartame is a toxic additive and it is created with genetically modified bacteria.

Papayas – GMO papayas have been grown in Hawaii for consumption since 1999. Although imported to Canada and the U.S. they can’t be sold to countries in the European Union.

Peas – Peas that have been genetically modified have been found to cause immune responses in mice and possibly even in humans. A gene from kidney beans was inserted into the peas creating a protein that functions as a pesticide.

Zucchini, Yellow Squash and Tomatoes – these have all been modified to resist viruses and have longer shelf-life.

Dairy, Eggs and Meat – Your dairy, eggs and meat products may contain growth hormones – this is aside from GM grains the animals are fed. Purchasing these items as organic is key.

Finally, steer clear from pre-made canned soups and frozen foods.

So there you have it. Scary, isn’t it!? I know that I have had my eyes opened to just how important it is to know where your food comes from. My hope is that the more people know about this, the more likely we will have pressure put on our government to work on protecting us from harmful GMO foods and in turn work on making the organic healthy foods more affordable for all.

As with previous blogs about health, we have to be in the driver’s seat of our own health and wellness. That includes learning as much as we can in order to make informed decisions for us and our families. If you feel that this blog has helped you in your own journey toward healthy living, you may be interested in ready more of our blogs on nutrition and health or sign up for our newsletter!

Sources: naturalnews.com, naturalsociety.com, gmoinquiry.ca, Institute for Responsible Technology

 

Ten Reasons To LOVE the Gym

Every day I wake up and tell myself three things that I am excited about, am looking forward to, or make me happy. This can include the little things like planting my summer garden to having a fun night out with friends to all the great things we are up to with Fit Communications. One thing that constantly comes up in my list is my time at the gym. I crave it. I need it. It makes me so happy to have such a healthy habit part of my life every day. So this week’s blog I thought I would share my Ten Reasons to LOVE the Gym.

  1. Days can be chaotic. I find that no matter what is happening in my day/week/life, heading to the gym for a workout makes it all better. Maybe it’s the endorphin release. Maybe it’s the time away from the choas. All I know is that after an hour doing physical activity, my perspective becomes clear. Everything is going to be alright.
  2. It’s FUN! Whether I am working out on my own or with my favorite gym buddy, it is always a good time. I manage to blast my gangster rap for one hour a day, dance in my head and pump iron. How can an hour be better?
  3. Me time. We all have tremendous obligations – work, kids, family, friends, boyfriends, girlfriends, pets. You name it, there is usually someone or something needing you. This one hour allows for you to concentrate on just YOU. Making YOU the best you possible.
  4. Sometimes with outer strength, the inner strength appears. Have you ever had one of those days/weeks/months where you feel like things might be crumbling? I have. And here is what I know. When I go to the gym and spend an hour on getting my physical self stronger, my mental game becomes sharper. I am more focused. I am stronger. I feel I can take on whatever is coming my way.
  5. Increased energy. I often here people say they just don’t have the energy to workout. The fact is, the more you workout, the more energy you will have. If I miss a few days of the gym, I am sluggish. I have a renewed sense of energy – both physically and mentally – to keep the game on the go.
  6. Getting a hot bod. Let’s be honest. Working out (combined with good nutrition) makes your body look better. Whether you are looking to lose weight, gain muscle, tone up – the gym is where you can do it. You can literally change the shape of your body at the gym. No eating regime can do that. And who doesn’t want to look and feel hot in their body? Everyone has their own self-definition of what that looks or feels like, and as long as you feel great about you, that’s all that counts.
  7. Your health. Your health is up to you. If you want to live a longer, healthier life, being physically active is a key part to this. It has been shown to help with everything from cardio vascular disease to diabetes to cancer prevention. Choose YOU.
  8. Being a role model to those in your life. Do you know how good it feels when someone tells me they go to the gym more or lead a healthier lifestyle because I have motivated them in some way to do so? THAT is worth it all. To have family or friends or sometime complete strangers tell me that I am part of the reason for their motivation to live a healthier lifestyle?? Wow. The ultimate compliment. It is so true that to be inspired is one thing, but to be the inspiration is another. Try and be THAT to your circle.
  9. Being proud of yourself. I really am proud of the fact that I make my health, and therefore my workouts, a priority in my life. It makes me feel really good about myself. That might not be the secret to self esteem for everyone, but I know it helps. When you set your mind to making positive choices for yourself, you feel good about it. The universe has away of rewarding you. Be proud of what you do every day.
  10. A place to bond. I’m definitely not one to chat it up at the gym. But I do find that when I surround myself with like-minded people on a similar mission to me, I am continuously motivated. On any given day I can ask a number of friends or family to workout together. My social media feed is full of people working towards their healthy lifestyle goals. This is a way for us to feel connected. When you connect on a positive level with people, it allows for a continued sense of motivation.

If you’ve enjoyed this blog, let us know! We would love to hear your favorite reason for working out in the comments below. Or to read more blogs on sport, follow this link – http://fitcommunications.ca/category/sport/