Why You Need to Get Moving

I had the pleasure of attending a CAN-FIT PRO lecture given by Dr. Len Kravitz, PHD.  He shared some really interesting insights & research on new studies completed in fitness & health.

There has been a new study completed on the dangers of living a sedentary lifestyle.  Apparently too much sitting is hazardous to your health even though you may exercise at least 30 minutes each day.  Adults spend more than 70% of the each day sitting at a desk, watching TV, playing video games, driving a car, eating a meal.  8 hours of sitting can be a health risk.

In this Canadian fitness survey, it was determined that one of the leading causes of mortality due to cardiovascular & respiratory diseases and cancers is sitting.  This applies to those who are also very physically active.

How can you incorporate more movement in your day?

At the office

1. Stand up and walk around the office every 30 minutes
2. Stand up and move every time you need to get some water
3. Walk to the farthest bathroom in your office
4. Always stand and/or walk around room when talking on the phone
5. Getting a standing workstation where you can stand and work on the computer and/or on a physioball.  This way when you get tired your core is always engaged
6. Consider doing a 5-minute walk break every coffee break
7. Instead of emailing a colleague, get up and walk to their desk and speak with them

At home

1. walk during every commercial (and not to the fridge)
2. take a 5 minute walk every 30 minutes
3. stand up and do some easy lunges, squats & leg balances
4. after reading every 4-6 pages, get up and walk
5. get a stationary workout machine and use it for half of the time that you are watching TV or reading

And don’t forget, this is in addition to your regular workout, not instead of.  It’s clearly important to get you and your family moving at all times.  Try walking to the corner store instead of driving.

The studies were completed by: Owen, N., Bauman, A. and Brown, W. (2009) and Katzmarzyk, P.T., Church, T.S., Craig, C.L., and Bouchard, C. (2009).

Davelle Morrison is a certified Yoga Instructor & Personal Trainer and Co-creator of FIT, FIRM ‘N FAB Fitness, Nutrition & Wellness for Women.  Join the FIT, FIRM ‘n FAB team for a weekend fitness getaway in August 2010 and ONLINE BODY TRANSFORMATION Program at www.fitfirmandfab.com.  DOWNLOAD YOUR FREE E-BOOK “THE 7 SECRETS TO LIVING A FIT, FIRM AND FAB LIFESTYLE” CLICK HERE http://tinyurl.com/7-SECRETS-FIT-FIRM-AND-FAB

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Dirty Electricity

Over the past 50 years the use of electricity has increased dramatically. Our environment is increasingly becoming dependent on electrical appliances and wireless devices. As a result, our electrical infrastructure cannot keep up and we are being exposed to “dirty electricity”. This term refers to dangerously high frequency currents, which can be most commonly found in our homes and office environment created by computers and other electronic devices.

Health Concerns: It has become a growing concern that this electrical pollution is affecting the health of many individuals. Today we are seeing a rise in chronic diseases such as Multiple Sclerosis, diabetes, Alzheimer’s, cancers and childhood illnesses such as asthma and ADD/ADHD.

As the body is exposed to this powerful, unnatural energy, the balance that our body uses to control cellular activity is disrupted. Therefore it interferes with natural body processes such as sleep, hormone production, immune system and our ability to heat.

What can we do? It is recommended that homes be equipped with GS (Graham/Stetzer) Filters in order to remove or reduce dirty electricity. Many studies have been done that suggest it is possible to alleviate the symptoms of dirty electricity by installing GS filters in homes and schools. Several studies conducted in schools found that the number of students needing inhalers for asthma was reduced as well as the behavior of students with ADD/ADHD after GS filters were installed. Another study found that individuals diagnosed with multiple sclerosis experienced better balance and fewer tremors after GS filters were introduced into their home.

GS filters are easy to install by simply plugging them into electrical outlets throughout your home. On average, 12-20 filters are needed to clean up the dirty electricity in your home. It is also recommended to double up on filters for devices such as computers, printers, entertainment canters for maximum effectiveness.

Make the change today and begin to see and feel the difference in your health and your family’s health!

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To Eat Before or After a Workout?

The answer to that is definitely both. Gone are the days when you should workout on an empty stomach for maximum fat loss. Unfortunately the fitness industry is full of such myths which are usually based upon an incomplete understanding of the human body and how it operates.

The truth is, when you exercise you need extra fuel to get the most out of your workout. If you workout in the morning you will be low on energy because you have been asleep for a number of hours. Most of your fuel stores would have been used whilst you were asleep. This fuel comes from stored fat and glycogen (carbohydrates) which are only stored in small amounts in the liver and muscles.

The body has a large amount of stored fat, for fat to be burned, carbohydrates need to be present and in the mornings there is a limited amount. This is known as an energy deficit, where there aren’t enough carbohydrates to provide energy, making you tired and sluggish during your training session. This is why it is very important that breakfast is consumed beforehand increasing your body’s ability to maximize fat burning.

Eating after a workout is again extremely important and this is known as the ‘Metabolic Window’. Food must be consumed within 45 minutes of finishing the training session. Enzymes that replenish muscle carbohydrates are at their highest levels. Insulin which rebuilds protein stores are also at their highest level.

Eating a carbohydrate / protein mix is perfect, aim for a piece of fruit with a handful of nuts, peanut butter on wholegrain bread or yoghurt with sliced fruit. By doing this, glycogen stores will be replenished and the amount of fat will be reduced.

So there you have it, to keep your metabolism stable and your body burning fat, fuel your system before and after the workout and stay well hydrated too.

Steph Rice is a certified Personal Trainer, Nutrition Advisor & Author. Steph is the creator of The Sexy Flat Stomach Solution which helps busy women lose fat, get lean and healthy in as little time as possible. Steph gives support and advice that helps improve your health, nutrition as well as your physical and mental performance. Steph has helped many women overcome their emotional eating habits and achieve their personal health goals.

To find out more go to:
http://www.stephricefitness.com/
http://www.facebook.com/srfitness
http://twitter.com/stephricefit

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Drink More Water!

1. Start Early! Drink a 500 ml bottle as soon as you wake up (have it by your bedside the night before).

2. Have a tall glass of water or a water bottle next to your desk or work station at all times and refill it throughout the day.

3. Are you a goal setter?  If so, make it a personal goal to have 1.5 L before lunch, another 1.5 between lunch and dinner.  If waking up in the middle of the night is not an issue, have more water or herbal teas after dinner too, stay hydrated!

4. Get a large reusable water bottle (1L or more) and carry it everywhere you go (glass and stainless steel are best for the environment)

5. Add lemon or lime to your water. Not only does it taste fantastic but it helps with digestion especially if served warm. Try Laura D’s Lemonade Recipe: 16 ounces of filtered water, juice of one large lemon and 1 pack of stevia (or liquid drops of stevia to your liking).

6. Keep a full water bottle in the car at all times and make sure you drink it every time you get into the car.  From home to the office, to the grocery store, or picking up the kids at school, just drink water while you are in the car – you’ll be amazed how easy it is to get in your water intake! 

7. Make it Fruity! Try adding sliced lime, oranges, grapefruits, melon or lemons to the water – you’ll be amazed how it really takes on the flavor of the fruit.

8. Freeze lemon, orange, lime or grapefruit juice in your ice cube trays and add one cube to your glass of water.

9. Make it Refreshing! Add fresh mint leaves and allow it to steep. For an extra flavour, try mint and lime juice together!

10. Ladies, drink at least 500 ml of water while you are drying your hair and putting on your makeup, it’s easy.

11. Are you competitive?  Make a bet with a co-worker to see who can drink more water throughout the day. The winner buys a healthy lunch on Friday afternoon!

12. Feeling hungry? Save on calories and enjoy a glass of water before you eat – you may actually be dehydrated and not hungry!

13. Having cravings? Try distracting yourself and have a glass of water immediately and the craving will pass. This is a great time to have an herbal tea of add a slice of lemon or lime.

14. Trying to get in 8 glasses of water a day?  Well, there are an average of 8 hours in a work day so not  have one glass every hour on the hour and when your work day is done so is your minimum water quota for the day!

15. Bathroom break? On your way back, replenish your system by having another glass of water immediately afterwards.

16. Try drinking your water with a straw – you may take bigger sips and as a result drink more.

17. Always keep a bottle or glass of water handy when you are watching TV, cooking, reading, doing laundry, or making dinner.  Stash an extra water bottle in your purse or briefcase for easy access.

18. Drink Herbal or decaffeinated teas freely – they too count as water. Try mint, ginger, lemon and chamomile.

19. Don’t forget to drink extra water when you are exercising or in the sun. Hydrate and hydrate some more!

20. The best for last – It’s FREE so drink up!

By Laura Discepola, CNP, RNCP/ROHP, Certified Nutritionist & Chef

Laura is a Registered Nutritionist and Chef and Co-creator of FIT, FIRM ‘N FAB Fitness, Nutrition & Wellness for Women.  Join the FIT, FIRM ‘n FAB team for a weekend fitness getaway in January 2010 and ONLINE BODY TRANSFORMATION Program. Visit us at www.fitfirmandfab.com.

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Taking a 360° View of Your Health

Taking a 360 Degree View of Your Health

When considering our personal health, most think first of illness—when our doctor hands us a ‘clean bill of health’, we take it for what it’s worth and simply consider ourselves healthy. As modern humans, we take into account any aches or pain, we consider our weight, and we notice any unhealthy signals that our skin may be outwardly exhibiting. If there are any noticeable signs that our body is working improperly, we often turn to either fitness and nutrition or chemical-laden pharmaceuticals as cure-alls. However, there are other aspects of health that need to be considered besides these all too popular health remedies. And as we tumble together into the abyss of health information available to us these days, the unfortunate reality is that much of the information available, pertaining to human health, is misleading, inconclusive, and flat out false.

What most people fail to recognize is that there are many mechanisms within our bodies which warn us of impending illness and disease. These warning signs are built-in to the complex, intricate, and intelligent machine we call our body. Unfortunately, many of us ignore these signs for months and sometimes years—until it’s too late; until the doctor tells us we are sick and will have to depend on pharmaceuticals in order to survive.

By taking a 360-degree view of your health; a holistic approach if you will, and simply listening closely to how you feel, you will not only feel better—but you’ll also lose weight, have a more positive outlook on life, and have the energy and ambition needed to accomplish your goals.

As a fitness professional, I have come across many individuals who need far more than exercise and proper nutrition to enhance their lives and to rightfully claim the title of “healthy”. Sleep, digestion, detoxification, stress levels, hormonal balance and eating habits all need to be taken into account in order for many modern humans to raise their energy levels and prepare their bodies for physical activity/athletics, reproduction, and simple day-to-day higher-functioning.

Here are a few examples of the warning signs your body may be exhibiting:

• Weight gain in your midsection that seems impossible to lose, is a symptom that your body is highly stressed. When your body is constantly producing the hormone cortisol—a byproduct of stress created by your adrenal glands—your liver becomes unable to process the large quantities of the hormone and turns it into adipose tissue (also known as fat) around your organs.
• Poor sleeping habits is also symptom of high stress and improper eating habits. When our bodies are hormonally imbalanced many things occur—our sleep habits become disturbed, we become moody, and we become addicted to chemical substances to even ourselves out (sugar, nicotine, marijuana, and caffeine are the most common substances used).
• The inability to handle stress is a symptom of many things as there are different types of stress: Nutritional Stress, Emotional Stress, and Physical Stress. If a person has a life with a large amount of emotional stress, coupled with a poor diet and then an exercise routine in addition, chances are this individual will be extremely moody and unable to control their affect. This lack of emotional control leads to many life problems but can easily be remedied through proper nutrition, supplementation, and counseling.
• Indigestion is one of the biggest warning signs that something is wrong in your body. It is a symptom of poor diet, poor sleep, and possible food intolerance. With the sharp rise in chemically-enhanced, processed-foods, many things people consume are not only devoid of nutrients, but are also impossible to digest as the body fails to recognize the ‘food’ molecules and turn them into energy/muscle/hormones, etc.

To remedy these symptoms, most don’t know where to start. I like to say that wellness is a journey—and like most long and arduous journeys we often turn to an expert to guide us in the right direction. Without the help of an expert, becoming healthier seems like an impossible feat when you consider the fact that most information is conflicting and therefore confusing.

Where to start…

When trying to be well, the best place to start is with nutrition and education. The best nutritional advice should be free, easy to follow, and backed up by factual studies conducted by institutions with pure intentions. When advising friends, family, clients and student-athletes, I first assess their individual needs and put together a treatment plan which includes a 360-degree approach to their health. In many cases, the first step that needs to be taken is cutting out as many chemicals as possible from their diets. Almost all processed foods sold for human consumption contain significant amounts of chemicals which are considered to be poisonous carcinogens—this leads to a myriad of health issues ranging from weight gain to weakened immune system function.

If this is an area that you need to improve upon, begin by being mindful of the labels on your food—if you don’t recognize what it is, it’s likely something you’re not meant to eat. Next, turn to alternative media sources to get the facts about your food and how it affects both your body and the environment at large. Considering the source of your information is vital—be sure that whoever you’re getting your advice from has pure intentions. Learning all that you can from reputable and truthful sources will help you to get on the right track when it comes to your health—and yes it is true folks, the internet can be a reputable source of information.

Lastly, never give up. Keep trying to do your best to be the healthiest you—when you feel great on the inside you have the power to personally change the world for the greater good.

–Jamine Aponte is a Health & Fitness Professional and Women’s Lacrosse Coach working in Toronto, Ontario. For more information you can visit her website at www.FlyingGeese.ca or visit her blog, The Jam Blog, at www.FlyingGeese.wordpress.com

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Spend an Evening with Lisa Nichols

An Evening With Lisa Nichols – author and contributor to the best selling inspirational book ‘The Secret’ and powerful life coach is coming to three Canadian cities this October!

Speaking in Toronto on October 23, Calgary on October 28 and Vancouver on October 30, Lisa will bring motivational events for women to an all new high!

Register for the events: www.newaspiration.com

Her participation in the self-development phenomenon, The Secret, catapulted her popularity across the globe.  Lisa has appeared on the “Oprah Winfrey Show,” “Extra,” “Larry King Live” and on NBC’s Emmy Award-winning show, “Starting Over.”

Her new book, No Matter What! Hit 6 bestsellers list, including the New York Times list, in the first 37 days of being released and has already been sold in 20 foreign languages. Lisa has been coined “The Break through Specialist” by her peers in the industry.

Lisa is a dynamic speaker with an extraordinary story and a tremendous ability to touch people’s hearts and souls. She has motivated millions worldwide with her powerful message of empowerment and gratitude.  The master at accomplishing unfathomable goals and teaching others to do the same, her transformational keynotes have impacted the lives of thousands.

Lisa will inspire and guide the audience on how they can accomplish life goals such as creating healthier, more fulfilling relationships, stabilizing finances and living an abundant life, building supreme self-esteem, enjoying optimum health and well-being or finding one’s passion in life. Lisa can help anyone break through and actually attain those goals as she shares her journey, and the process she used to transform her life from a struggling single mom to a motivational millionaire entrepreneur. She dedicates her life to teaching others on how they too can achieve such success – No Matter What.

Tickets for the event are available at www.newaspiration.com

New Aspiration the producer of motivational events for women across Canada brings Lisa to the Metro Toronto Convention Centre on October 23^rd as part of their Speaker Series for Women.  Lisa’s new inspirational book/memoir, ”No Matter What” will be available for sale at the event, and Lisa will be on hand to personally sign copies.

What Lisa’s peers say:

“Lisa Nichols is a rock star of personal growth!”

Stephen M.R. Covey – The Speed of Trust

“Lisa is a living example of what it takes to overcome the inevitable obstacles in your path”

Jack Canfield – Chicken Soup For The Soul, featured teacher in The Secret

“I’ve watched Lisa Nichols light up rooms and inspire thousands for years.”

Marci Shimoff – Happy for No Reason, featured teacher in The Secret

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Aug 6, Entrepreneurship Seminar-Toronto

Attention HealthyGirls!!

• Want to build wealth?
• Seeking an additional stream of income?
• Working too many hours or trading hours for dollars?
• Has your nutrition fallen off the wagon?
• Looking for more energy?
• Wondering how to replace a 40 year income in 3-5 years?

We at HealthyGirl partner up with the product of choice for the Women’s Tennis Association and the Olympic Teams competing at the Vancouver 2010 Games.

So join us, a young, inspired group of individuals who are making it happen!

Mix business with pleasure Thursday evening as you learn from myself and other entrepreneurs about our secret to becoming our healthiest and most successful selves!

It’s all happening on Thursday, August 6^th, at 7:00PM.
We will be holding a Health and Freedom Seminar to show you how to take your life to the next level, both in the health and financial aspect.
Located at The Spoke Club, 600 King Street West, 4th floor – above the Bier Market

Can’t make it Thursday night but still interested in more information?
Feel free to email me at Carolyn@Healthygirl.net with any and all of your questions!

Here’s to you, for taking your life and your health to the next level!

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Oct 24/25- The Long Healthy Life, Toronto

Proceeds from the event will support further educational and research initiatives of the Holistic Health Research Foundation of Canada. 

• General public
• Physicians and allied health professionals
• Naturopathic doctors
• CAM practitioners
• Corporate wellness managers
• Health insurers
• Health policy makers

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Carolyn’s Top Ten Nutrition Tips

Applying all or any of these tips can really make a difference in your effort to live a healthier lifestyle.  A well balanced diet is so much more than just improving your appearance.  It is essential to focus on a healthy functioning body and mind, which in turn will aid in preventing illness, slow down the aging process, boosting your energy levels, and lowering stress.  So why wouldn’t you begin changing your bad eating habits? You only have one body.  Treat it well! 

EAT MORE BERRIES – All berries are a great source of antioxidants which help protect the cells in our bodies from damage, preventing disease and slowing down the aging process. Blueberries are an exceptional flavorful source of vitamins and antioxidants, while very low in calories.  Strawberries and raspberries are an excellent source of Vitamin C and soluble fiber! Beauty tip: Eating strawberries can whiten your teeth!

DRINK HERBAL TEAS- These teas have several health benefits and taste great. Chamomile tea sooths an upset digestive system and is very relaxing. Rooibos tea is a great antioxidant. Mint teas are aromatic and extremely flavorful, and they also kill cravings for sweets. There are many varieties of herbal teas available and can be found in grocery stores, natural foods stores, and tea shops. Drinking more than one cup of tea per day can help you on your path to better health!

LIKE POTATOES? THINK SWEET! Swap your white potatoes for sweet potatoes, for an excellent source of vitamin A (in the form of beta-carotene), vitamin C and manganese.  These tasty vegetables are also a good source of copper, dietary fiber, vitamin B6, potassium and iron.  Eat up!

EAT MORE CITRUS FRUITS- Citrus fruits hold an impressive amount of vitamin C. It is better to eat the fruit than drinking fruit juices, since the pulp is a great source of fiber.  These fruits also aid in skin health, bone health and protect your heart, since they lower cholesterol, balance blood sugar, and activate liver detoxification. Add grapefruit, oranges, blood oranges, tangerines or tangelos to get the most out of your fruits!

COUNT CALORIES- You may be counting fat, protein, fiber or carbohydrate grams in your diet, but don’t forget to count calories. The number of calories you need for each day can be calculated and adjusted to help you reach your ideal, healthy weight. Use this link to find out how many calories you need: http://nutrition.about.com/od/changeyourdiet/a/calguide.htm

GO GREEN!  Here are some great reasons to add more green foods to your diet: they balance your pH, keeping your body’s pH at a healthier level, they aid in protecting your body’s functions, especially for brain function, they contain Chlorophyl, which acts as a blood detoxifier, and they are high in nutrients and enzymes necessary for your body to function, such as iron, calcium, potassium, and magnesium and vitamins, including vitamins K, C, E, and many of the B vitamins.  

GET YOUR FIBER- Fiber is important because it reduces the risk of developing heart disease by reducing cholesterol levels. Because fiber fills you up without adding calories, it can help prevent obesity. Vegetables, fruits, nuts, and whole grains also have high amounts of vitamins and minerals necessary for the functioning of a healthy body!

STAY HYDRATED- Water is an essential nutrient to our diets.  It has many important roles, helping to move nutrients and waste through the body, maintain normal blood pressure, protect and cushion our joints and organs, regulate our body temperature and lower the risk of dehydration and heat stroke.  Also, drinking more water fills you up in between meals, and prevents mindless snacking!

BAKE, GRILL, STIR FRY- All of these methods are healthy ways to enjoy chicken, fish and meats.  Frying can add tons of calories and unhealthy fats to your diet.  If you remove the skin from the chicken or meat, use a cooking-oil spray and coat the meat with instant potato flakes and sprinkle with your favorite herbs and spices, before cooking, you will add flavor and taste in a healthy, non-fatty, non-artery-clogging way!

SPICE UP YOUR LIFE!  Here are just a few of my favorite spices with their health benefits: Cayenne pepper can increase metabolism and fat-burning ability by up to 25%; Ginger speeds metabolic rate, while inhibiting nausea and vomiting often caused by motion sickness; Peppermint is used to treat gastric and digestive disorders, as well as tension and insomnia; Cinnamon is often used as an remedy for an stomach upset as well as a metabolism booster!

Remember, these are just some of the benefits of eating better. Living a longer, more productive and healthier life is the most important one!

Keep On Shining,
Carolyn Fauteux

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What are you struggling with?

When you’re alone in silence, what do you struggle with? For me it was a decade long struggle with food.  Whether it’s eating or not eating it wasn’t so much about food itself as it was about the headspace and energy that I spent thinking about eating less or eating too much. For anyone who has suffered from any type of eating disorder or eating issue, it’s exhausting! We often don’t put ourselves out there in fears of not ‘looking good’ but as I reach my mid-thirties, I figure what’s the point of silencing the biggest gifts in life- our challenges.

Although as women, emotional eating has become something almost accepted as ‘normal’, we can often recognize if it affecting our daily lives. For me, this challenge was obviously not a food issue but an emotional issue. Always being driven from an early age to overachieve, do everything and do them faster than average was starting to catch up with me in my twenties. I think the mental treadmill that I was running on was reaching the end of its warranty! That obsessive drive towards seeking perfection in every aspect of my life was painful and destructive. You can only ignore your intuition for so longer and the internal red flags that emotional health is as important as physicial, spiritual and mental health! Seems as though mental and physical health were getting too much attention in my life!  Carbs and sugar became my therapy for times of stress, uncomfort and when I did have a sense of not feeling grounded. Why isn’t mindfulness tought to teens? I could have used some classes in meditation, energy work or yoga as a teen!

Whether your quiet struggle is an addiction or an obsessive thought pattern that you cannot get away from, what about giving up the struggle? An awesome book recommended to me by Bob Proctor is ‘The Mystic Path to Cosmic Power’ by Vernon Howard. Amazing!

” We cannot be free of nagging desires through suppresion. That is like trying to keep a rubber boat beneath the water. But we can remove compulsive desires altogether by understanding their nature. Distress is caused and felt by the artifical self, ask ‘If I extinguish this false self, who is left to get distressed? There is no one left”.
- Vernon Howard, Mystic Path to Cosmic Power

About two years ago, I started to finally tap into my intuitive power that now guides most of my decisions in life. Although this is of course a journey, I have enjoyed the pleasures of working with so many amazing individuals and sharing my story is becoming more comfortable for me.

I wanted to share with you 13 Ways to gain new strength: (taken from mystic path)
1) See the attractivness of the universal life (or energy)
2) Don’t accept unhappiness as necessary
3) Increase self-awareness
4) Abandon self-defeating attitudes
5) Insist upon strict self-honesty
6) Try to understand your desires
7) Make simple and persistent efforts
Refuse to sacrifice your integrity to anyone
9) No longer take excitement as happiness
10) Stop wasting time and energy in negative emotions
11) Make self-change your aim in life
12) Make self-discovery your daily hobby
13) Seek your true, beatiful, happy self

Your inner sense of guidance never steers you in the wrong direction! Instead of being a driven person, what about practicing being a carried person? When you’re in your natural flow, you will feel the difference! This was something I didn’t experience until age 30! For each and every one of us, our biggest struggle always uncovers our biggest gift!

-Leanne x

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