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.

 

 

Healthy Lunch Ideas for Kids

It’s back to school time for kids, which means back to schedules for parents. Organizing backpacks, after school activities, school supply shopping and of course – making lunches. With so many allergies in today’s classroom, packing a peanut butter and jelly sandwich or tuna wrap is a definite no go. It can have parents feeling out of ideas quickly. As a parent, you want to ensure you are sending your kids to school with healthy lunches, that are easy to prepare the night before or morning of, and perhaps most importantly – lunches your kids are going to actually eat.

Gone are the days of picking up a ‘ready-to-eat’ package lunch for your kids. They are loaded with sodium, sugar and simply aren’t enough nutrient dense calories to keep them full all day. If you are a working parent, I understand the struggle with time. You just don’t have enough time to cook, make and bake homemade everything. Who does really? But that doesn’t mean your kids nutrition should take the back burner. Here are five ideas on how to make delicious, healthy lunches your kids will be sure to enjoy.

  1. Leftovers – if they liked it at dinner, they’ll like it at lunch. My sister, the super-hero mom of three, ensures that every lunch and dinner meal has vegetables in it. Be it raw veggies and dip, steamed broccoli, honey carrots or roasted vegetables, her kids love them. Finding a vegetable or two that your kids enjoy is the key to this working. Don’t be scared to send them with the same thing every day – if they like it and it’s healthy, that is what counts. I think I ate the same lunch every single day in twelve years of grade school and never got bored. Taking them grocery shopping (which yes I know, can be a nightmare at times) may help them understand the variety of vegetables they can choose from. Making it a game by having them find and pick out veggies for the cart is a great way to make them feel part of the process. And when they feel like part of the process, they are more likely to eat what you are making.
  2. Wraps – there are lots of options with what to put inside these. I would suggest choosing a whole grain wrap that typically comes in smaller sizes for kids. Dice up some chicken, cheese, lettuce, tomatoes, red peppers – whatever they like. Add brown rice or rice noodles from last night’s dinner, and for condiments try mustard or hummus for a healthy dash of extra flavor. Superhealthykids.com has a great article on top ten healthy wrap ideas for kids.
  3. Pita Pockets – the mini-pita pockets are great for kids’ lunches. Use cream cheese as a base, and add fresh cucumber and tomato. This takes less than 60 seconds to prepare and are delicious.
  4. Pita, Hummus and Veggies – kids love to dip – have you seen them eat fries and ketchup? Here’s a healthy spin on it. Pack them a bento box with healthy options like hummus, pita and veggies.
  5. Pasta – assuming your kids classroom has a microwave, send them with whole wheat pasta and marinara sauce. Not only is this healthy, but it’s a cost effective meal that can feed your whole family.

When it comes to snacks, most schools now encourage you to pack healthy snacks – they don’t want to see kids coming with a chocolate bar and a bag of chips to help them get through the day. They too understand the value of nutrition and how it can affect learning and energy levels. Instead, try packing fruit, cheese and crackers or veggies and dip. I loved having something sweet as a kid in my lunch, so if your kids do too, try to provide them with homemade goodies over processed treats.

Lastly, when it comes to packing lunches, be mindful of what you are packing them in. Plastic sandwich bags and brown paper bags that are thrown out every day are terrible for our environment, and the cost adds up quickly. Instead, send lunches in re-usable containers like Tupperware, and pack it all in a re-usable, washable lunch kit.

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!

 

Top Ten Food Swaps for Healthy Living

Grocery

When we think about eating healthier and more nutritionally dense food, often people think about it being restrictive. They think about all the massive changes they need to make to their current eating habits, and all the things they can no longer enjoy. There needs to be a major shift in mentality if you truly want your food habits to become healthy long-term. You need to think about all of the things you are adding to your body to nourish and care for your cells. You need to think about how great you will feel from eating healthy – increased energy, better mood, and slimmer waistline. I would suggest that for anyone who wants to put their nutrition at the forefront, to do away with the word ‘diet’, as this constitutes a concept of it being temporary and restrictive. Rather, change the wording and mentality to eating healthy – because your body deserves it.

When first starting out, there are some simple changes you can do that can make a huge difference. Here is my list of ten food swaps to get your nutrition working for you today!

  1. Ditch the Soda. Both regular and diet soda can wreak havoc on your health. Soda is loaded with sugar or aspartame, phosphoric acid and caffeine all having various adverse health effects. Drinking soda can lead to obesity, is bad for your teeth, and can lead to dehydration. Swap it for infused water, which is simply water with fruit, lemons and/or herbs such as peppermint or cilantro. There are tons of recipes online for different flavors, or just put your favorite berries or citrus flavors in your water bottle.
  2. Ditch the Flavor Shots in Your Water. Staying hydrated throughout the day is very important, especially in the summer. But adding a quick squeeze of high sugar or aspartame-loaded flavor combats the goodness of the water. Instead, opt for infused fruit water or consider adding a splash of chlorophyll, apple cider vinegar or kombucha. All of these additions have different health benefits and can be purchased at your favorite health food store.
  3. Buy Ready to Eat Veggies. Do you ever throw out vegetables that you haven’t got around to eating? If you’re anything like me, this drives you nuts! It is literally throwing money into the garbage. Although ready to eat veggies (pre-cut, pre-washed) are slightly more expensive, if you eat them instead of tossing them in the trash, it ends up working out. With busy schedules sometimes we don’t have time for a lot of food preparation, so if you can grab some carrots or broccoli that are ready to go, you may tend to eat more of them.
  4. Swap Your Dips. Who doesn’t love a great dip with their snacks? These are often loaded with unwanted calories, sugar and bad fats. But the idea of dry broccoli is definitely not winning me over. Instead, try using salsa or hummus. If you really have a craving for something creamier, swap your sour cream for Greek yogurt.
  5. Swap the Whites for Browns. This one is huge! If you are currently eating white rice, white bread, white pasta, white flour, crackers, cereal…its time has come to an end! Loaded with sugar, these trigger a release of insulin and an hour or two later your hunger returns. This can lead to diabetes, obesity and issues with your heart health. Instead opt for whole grain foods such as whole grain bread, pasta, flour and cereal.
  6. Swap Your Cooking Oils. Sometimes it’s not just about what you’re eating but what you’re cooking it in. If you are currently using margarine or any type of vegetable oil (canola, soybean, corn, sunflower, safflower, peanut oils) it is time for change! Swap any of these out for either raw organic coconut oil or extra virgin olive oil.
  7. Swap Your Flavored Yogurt. Often flavored yogurt is full of sugar in the fruit mixture at the bottom. Instead, opt for plain yogurt and mix in your own fresh fruit. Adding blueberries, raspberries or even banana brings the same amount of delicious flavor and has the nutritional benefits of fresh fruit, without the same sugar content.
  8. Swap Out the Creamy Soup – I love soup! In fact I could probably have it every day and never get bored. Processed soups are often loaded with sodium and items I have never heard of in the ingredient list (I mean really, what is ‘monosodium glutamate’ anyway?). If you are having soup, try swapping out cream-based soups for tomato-based or broth soup. Making soups at home is a great way to bring a healthier soup to the dinner table.
  9. Swap Out Your Sandwich Meat. I gave up processed deli meats a few years ago when learning about the adverse health issues that have been studied on the effects of eating this food long-term. Studies have shows eating deli meats can cause cardiovascular issues and an increase risk for certain types of cancer. Swap out your bologna, pepperoni and turkey breast for pieces of meat from the bone such as chicken or turkey.
  10. Swap Out Regular Ground Beef. An easy switch when strolling through the meat aisle is choosing extra lean ground beef opposed to regular ground beef. If beef is not on your menu, try extra lean ground chicken or turkey.

Remember it is not about denying yourself the things you love, rather making slight adjustments and adding healthy and nutritionally dense food to your plate.