Exercise – The Stress Buster!
by Tosca Reno
1. A Healthy Distraction. Think of the gym as a mini-vacation. Make your workout space, whether it’s your local gym, the sidewalk outside of your house or a room in your basement, a stress-free zone. While you’re there, you can’t do anything to solve the problems you’ve temporarily left outside of its doors so don’t think about them. Take that moment to concentrate on the exercise you are performing. For a short moment in time, it’s all about you and your muscle!
2. Gain clarity. Studies have shown that exercise improves focus and decision-making capabilities. Working out stimulates your nervous system, causing the growth of capillaries in the brain, more connections between neurons and the development of new neurons in the part of the brain used for memory. As a result, we are better able to focus on tasks regardless of distractions and to make decisions that are appropriate to the situations we face.
3. Do something that makes you feel GOOD. We’ve all been conditioned to reach for things that are bad for us when we’re feeling stressed. The pleasure you get from a glass of wine or a piece of chocolate is only temporary, and, if it’s not in line with your fitness goals, will lead to guilt. Getting to the gym has lasting effects on your health, your confidence in your appearance and your strength that will help you through stressful situations in the future.
4. Feel more accomplished. Our to-do lists can be long and certainly frustrating when we can’t cross as many items off the list as we wish. When I’m feeling like I haven’t accomplished anything throughout the day, I know I can achieve something at the gym. That small victory is enough to lighten my mood and prepare me to conquer my list when I’m finished my workout!
5. Get better sleep. One of the worst side effects of stress is lack of sleep. This lack of sleep can intensify your stress making it even harder to get to sleep – not a healthy cycle. Exercise tires your body, allowing you to fall into a deeper, more sound sleep. When your awake, you’ll feel better rested and more capable of taking on your day!
So what are you waiting for? Get to the gym, take a walk or go for a bike ride. Whatever you choose to do, make sure you enjoy it. After all, the best stress reliever of all is fun!
Monday, November 16, 2009
Thursday, November 12, 2009
Sunday, November 8, 2009
Friday, November 6, 2009
Would you like to learn to run?
Learn to Run Program: Phase 1
Weeks 1-2After the warm-up, alternate running one minute with three minutes of power-walking. Repeat the 1/3min intervals for a total of 20 minutes (five times). Repeat this workout three times per week for three weeks before moving to the next phase.
Weeks 3-4
After the warm-up, alternate running two minutes with three minutes of power-walking. Repeat the 2/3min intervals for a total of 20 minutes (four times). Repeat this workout three times per week for three weeks before moving to the next phase.Weeks 5-6
After the warm-up, alternate running two minutes with two minutes of power-walking. Repeat the 2/2min intervals for a total of 20 minutes (five times). Repeat this workout three times per week for three weeks before moving to the next phase.
Weeks 7-8
After the warm-up, alternate running three minutes with two minutes of power-walking. Repeat the 3/2min intervals for a total of 25 minutes (five times). Repeat this workout three times per week for three weeks before moving to the next phase.
Weeks 9-10
After the warm-up, alternate running three minutes with two minutes of power-walking. Repeat the 3/2min intervals for a total of 30 minutes (six times). Repeat this workout three times per week for three weeks before moving to the next phase.
Wednesday, November 4, 2009
7 exercises to AVOID
The 7 Worst Exercises of All Time
1.) Abs Machine
Crunches and sit-ups only promote excessive flexion of the lumbar spine and tend to cause neck and back pain. What’s worse than crunches or sit-ups? Doing a similar movement with added weight in a machine that only trains your body in an unnatural front to back motion in a seated position!
Yes, abs machines, like crunches and sit-ups, do make your feel your abdominal muscles, but there are far better ways to accomplish this without the high risk of short and long-term injury to your spine.
Remember, the true function of your core is stabilization, both static and dynamic- to be able to maintain a neutral, straight-line position from your hips to your shoulders in all 3 planes of movement (front to back, side to side, and rotational) no matter what the external stimulus may be.
Alternative: For rock hard, athletic abs focus on pillar stabilization exercises like front, side, and back pillars and ground based rotational core work like chops variations and upper body twists.
2.) Back Machine
First of all, people already use too much “back” on most movements because of tight hips and inactive/weak glutes. Thus, I prefer to focus more on hip extension movements that strengthen your butt rather than continually overloading the spinal erectors. Plus, adding in corrective stretching for the hip flexor complex, the hip rotators, and the hamstring complex that opens up your hips and alleviates excessive spinal flexion and compressions is literally exactly what the doctor ordered.
Second of all, just like the abs machine, this bootleg exercise trains your body in one plane of movement in a fixed path and as a results doesn’t work your key stabilizer muscles.
Lastly, the way that most people perform this movement in such an out of control manner for speed just makes me cringe watching. It literally looks like they are trying to lie down for reps- is this the type of movement that we want to get really good at? Wait, don’t answer that 
Alternative: For a strong, stable back focus on deadlift, good morning, and hip extensions variations while simultaneously focusing on the corrective stretching and self-massage of the Lumbo-Pelvic-Hip (LPH) complex. A prone cobra, or airplane as it is sometimes called, is also a great exercise to improve spinal erector endurance while simultaneously improving scapular strength and stability.
3.) Leg Extension Machine
The bottom line with this exercise- it will wreak havoc on your knees! The excessive compressions on your patella (knee cap) will without a doubt results in the brake down of articular cartilage which will in turn results in a bunch of arthroscopic knee surgeries to remove loose bodies and eventually full blown crippling arthritis. Avoid this machine like cancer!
Alternative: For strong, stable knees, focus on both knee-dominant (lunge, step-up, and single-leg squat variations) AND hip-dominant single-leg exercises (single-leg hip extension, deadlift, and good morning variations) to prevent strength imbalances between limbs AND to prevent strength imbalances between your front and back thighs and your inner and outer thighs.
4.) Fly Machine
If your goal is tear your pecs and destroy your rotator cuff, then I highly recommend that you add this exercise to your routine. I think the chest fly machine actually gets even more play then the bench press, which is considered to be the most popular exercise for guys.
Again, the use of a machine versus doing a dumbbell fly alternative eliminates the use of the key stabilizer muscles surrounding your shoulders. Furthermore, the common male desire to use maximum weight to build a chest he can be proud of typically results in overuse injuries like shoulder impingement or biceps tendonitis.
Alternative: For strong, stable shoulders focus on performing an equal amount of pushing and pulling exercises. In fact, more pulling exercises initially may be a good idea if you find yourself heavily internally rotated and hunchbacked from years of focusing on your beach muscles (chest, abs, and biceps) while neglecting your rear shoulders and upper/mid muscles. The best pushing exercise you can do is any push-up variation as it not only safely trains the entire front side of your body but also engages your upper back musculature in a way that the bench press does not. Furthermore, every year people die from bench pressing, but there has never been a reported death from performing a push-up!
5.) Elliptical Machine
Look- if you are really, really overweight and haven’t exercised in over a decade, then I think an elliptical has some use. But, other than that, I think it’s relatively useless.
Yes, it is a low-impact alternative to running on a treadmill, but there is very little range of motion during the movement and does not burn nearly as many calories as the machine claims it does.
Furthermore, the elliptical is not a good machine to do intervals on because it promotes excessive hyperextension of the knee. This can easily result in injury at high levels of speed and resistance.
Think about it- what’s the first machine people who are new to cardio exercise jump on? The elliptical! Why? Because it’s so friggin’ easy!
Trust me, I have been there and done that. I used to convince myself that the elliptical was a good option for me because I had weak ankles and a bad back from a major car accident. But then I finally woke up one day I realized I wasn't seeing any positive changes. By perform a ton of corrective stretching and massage to improve my tissue health, and work on hip and ankle mobility to take pressure off of my knees and hips so that I could get back to running pain-free.
At the end of the day, you can read a magazine while on an elliptical, so how much benefit do you really think you will get from this overpriced waste of space?
Alternative: For optimal results during your cardio training, you must focus on intervals. They burn 9 times more body fat than aerobics and also result in greater improvements in overall conditioning than long, slow, boring cardio. If you are overweight/de-conditioned and/or have joint issues, the best place to start an interval training program is on a spin bike, or better yet, an Airdyne Bike which has both upper and lower body attachments to make it more of a total body conditioning experience.
6.) The Sex Machine- Abductor/Adductor Combo
Ah, the sex machine… omen all over the world seem convinced that this “naughty” exercise can some how help them rid themselves of the thunder thigh/cellulite situation.
How many times have I heard: “What exercises can I do to get rid of this flab inside my leg?” Too many times!
Come on now, you know that spot reduction is a myth by now, right? Seriously, no amount of direct inner or other hip-thigh work will burn that ugly fat covering that sexy toned musculature everyone wants to see so let it go baby.
So the first thing you need to do is clean up all of the junk carbs in your diet and starting consuming lean proteins, healthy fats, and fruits and veggies every 2-4 hours while plugging water like a fish.
Then you need to get off this sexy machine and get real with a total body workout!
Alternative: The best exercises for your inner and outer-hip thigh will come from band-resisted hip walk variations, side pillar variations, and any and all single-leg exercises, especially lateral lunges.
7.) Leg Press Machine
It never ceases to amaze me how we all look for the easy way out when it comes to working out. It’s clear why people prefer to leg press- they get to lay or sit on their ass depending on the exact type of leg press machine being used.
If you want both nice legs and a flat midsection then you need to squat! And yes, you can’t squat lying down, sorry!
But squats are tough because they require a whole body effort, an effort most people aren’t willing to put in explaining why they get crap results form their workouts.
The leg press could very well be a major contributing cause for the rapidly increasing number of bulging and/or herniated discs among exercise enthusiasts. People always use way too much weight and use poor form resulting in brutally compressive forces on the spine.
Seriously, if you are opting to leg press over squatting, then you don’t know squat, pun intended
Alternative: The best (and safest) exercises for your lower body are a healthy combination of double-leg and single-leg exercises using free weights and body weight based exercises. Be sure to perform an equal amount of knee-dominant lower body exercises (e.g. squats and lunges) and hip-dominant lower body exercises (e.g. deadlifts and single-leg hip extensions) to make your knees, hips, and back bulletproof. In fact, most people are very knee-dominant and could benefit to start by performing a greater number of hip-dominant movements to balance out their lower body musculature.
You’ll notice once common trend among all of these poor exercises: they all involve MACHINES!
Get off those machines and focus on functional movements using free weights, bands, stability balls, etc. Not only will you ramp up your fat-burning and muscle-building pursuits, but more importantly you won’t end up hunchbacked in a wheel chair by the time you turn 50Friday, October 30, 2009
PUMPkin workout
Beginners will do:
2 rounds of eight exercises - 30 seconds work, 30 seconds rest in between moves
Intermediate will do:
3 rounds of 8 - 20 seconds work, 10 seconds rest
Advanced:
4+ rounds of 8 - 20 seconds work, 10 seconds rest
1. Plank (hold for 20 seconds)
2. Squat Swings
3. Squat to Shoulder Press
4. Reverse woodchopper (pumpkin starts down left foot cross up to right shoulder)
5. Reverse Woodchopper (pumpkin start down by right foot cross up to left shoulder)
6. Lunge (hold down in place) left foot forward right knee bent towards ground pumpkin out in front at chest height twist left
7. Lunge (hold down in place) right foot forward left knee bent towards ground pumpkin out in front at chest height twist right
8. Bent over Row
BONUS AB work:
V-sit with twist
Side plank (pumpkin resting on hip) BOTH sides
Reverse crunch (pumpkin b/w feet roll knees towards chest)
Sit up while pressing pumpkin above head
Have a great time!
2 rounds of eight exercises - 30 seconds work, 30 seconds rest in between moves
Intermediate will do:
3 rounds of 8 - 20 seconds work, 10 seconds rest
Advanced:
4+ rounds of 8 - 20 seconds work, 10 seconds rest
1. Plank (hold for 20 seconds)
2. Squat Swings
3. Squat to Shoulder Press
4. Reverse woodchopper (pumpkin starts down left foot cross up to right shoulder)
5. Reverse Woodchopper (pumpkin start down by right foot cross up to left shoulder)
6. Lunge (hold down in place) left foot forward right knee bent towards ground pumpkin out in front at chest height twist left
7. Lunge (hold down in place) right foot forward left knee bent towards ground pumpkin out in front at chest height twist right
8. Bent over Row
BONUS AB work:
V-sit with twist
Side plank (pumpkin resting on hip) BOTH sides
Reverse crunch (pumpkin b/w feet roll knees towards chest)
Sit up while pressing pumpkin above head
Have a great time!
Thursday, October 29, 2009
Don't buy into gimmicks - work hard and get results!
I was recently reading an article on the Wall Street Journal Blog about a new piece of technology that is supposed to provide a much needed distraction from your workout to help you get through the agony.
The article is entitled
“Making Dreaded Trips to the Gym More Bearable is Start Up’s Aim”.
Here’s a briefing of the article:
“The average user is on [gym] equipment for 20 to 30 minutes and most are looking for a distraction from working out,” said Bryan Arp, chief executive of start-up Netpulse Inc., which has just raised a $3.1 million Series A round led by Javelin Venture Partners and including DFJ Frontier.
The company plans to launch an entertainment platform designed for integration into fitness equipment. The Netpulse platform gives fitness club members access to live high-definition television, on-demand videos and music, iPod and iPhone connectivity, personalized workout data and connection to social media – all via interactive platforms and personal viewing screens built right into fitness equipment and cardio equipment.
It plans to generate revenue through licensing the platform to equipment manufacturers, as well as advertising through content partners on the screens.”
It's a brilliant idea if your lazy - basically, it caters to the fact that MOST people who workout at gyms do so at such a low-intensity that it’s super boring and they need whatever entertainment they can get to burn wasted time.
The general population is basically just going the gym to listen to music, watch TV, etc.- not to get results…sadly most people at the gym workout at such a low-intensity they are not getting results plus they're bored and thus need the above as a distraction
Instead of treating boredom (from their crappy workout) with TV, perhaps they need to make their workout better.
Cardio-Core Bootcampers agree that they NEVER get bored with their workouts - plus time passes quickly so they don't have the opportunity to get bored and in a rut!
Long, slow, boring cardio sucks and intervals rock if your goal is to get maximal results in minimal time and that’s the bottom line!
If you get bored during high-intensity interval training workouts that last 20 minutes or less than you simply are not challenging yourself enough.
If you are actually pushing yourself outside of your comfort zone during your workouts, I know you sure as hell can’t read an article online or watch TV because you’re too busy catching your breath and trying to slip on your own sweat.
Don't buy into the endless gimmicks that keep coming out that cater to LAZY PEOPLE - it is not the solution.
Hey, I’m not hating on this company because they are simply providing a cool product based on what the market actually wants… WORKOUTS THAT ARE SO EASY IT’S LIKE SITTING ON THE COUCH WATCHING TV OR SITTING AT YOUR COMPUTER SURFING THE WEB! Just don't get mad when your dress size gets larger.
The article is entitled
“Making Dreaded Trips to the Gym More Bearable is Start Up’s Aim”.
Here’s a briefing of the article:
“The average user is on [gym] equipment for 20 to 30 minutes and most are looking for a distraction from working out,” said Bryan Arp, chief executive of start-up Netpulse Inc., which has just raised a $3.1 million Series A round led by Javelin Venture Partners and including DFJ Frontier.
The company plans to launch an entertainment platform designed for integration into fitness equipment. The Netpulse platform gives fitness club members access to live high-definition television, on-demand videos and music, iPod and iPhone connectivity, personalized workout data and connection to social media – all via interactive platforms and personal viewing screens built right into fitness equipment and cardio equipment.
It plans to generate revenue through licensing the platform to equipment manufacturers, as well as advertising through content partners on the screens.”
It's a brilliant idea if your lazy - basically, it caters to the fact that MOST people who workout at gyms do so at such a low-intensity that it’s super boring and they need whatever entertainment they can get to burn wasted time.
The general population is basically just going the gym to listen to music, watch TV, etc.- not to get results…sadly most people at the gym workout at such a low-intensity they are not getting results plus they're bored and thus need the above as a distraction
Instead of treating boredom (from their crappy workout) with TV, perhaps they need to make their workout better.
Cardio-Core Bootcampers agree that they NEVER get bored with their workouts - plus time passes quickly so they don't have the opportunity to get bored and in a rut!
Long, slow, boring cardio sucks and intervals rock if your goal is to get maximal results in minimal time and that’s the bottom line!
If you get bored during high-intensity interval training workouts that last 20 minutes or less than you simply are not challenging yourself enough.
If you are actually pushing yourself outside of your comfort zone during your workouts, I know you sure as hell can’t read an article online or watch TV because you’re too busy catching your breath and trying to slip on your own sweat.
Don't buy into the endless gimmicks that keep coming out that cater to LAZY PEOPLE - it is not the solution.
Hey, I’m not hating on this company because they are simply providing a cool product based on what the market actually wants… WORKOUTS THAT ARE SO EASY IT’S LIKE SITTING ON THE COUCH WATCHING TV OR SITTING AT YOUR COMPUTER SURFING THE WEB! Just don't get mad when your dress size gets larger.
Tuesday, October 27, 2009
Power songs to help you run faster!
The playlist gradually warms you up to tempo, with power songs in the middle, and then a gradual cooldown.
Have a great run!
Pure Shores by All Saints
Girlfriend Avril Lavigne
Harder to Breathe Maroon 5
A gotta feeling by Black eyed peas
Stronger by Kanye West
Hips don't lie by Shakira
Sexyback by Justin Timberlake
SOS Rihanna
Crazy in Love by Beyonce
My oh my by Aqua
Firestarter The Prodigy
Welcome to the Jungle by Guns N Roses
Push It Up by Garbage
B.O.B. OutKast
Jump by House of Pain
The Rockafeller Skank Fatboy Slim
Bamboo Banger by MIA
Another One Bites the Dust by Queen
Hungry like the wolf by Duran Duran
Crazy by Gnarls Barkley
Around the World by Daft Punk
Hey man nice shot by Filter
Runnin' Down a Dream by Tom Petty
Have a great run!
Pure Shores by All Saints
Girlfriend Avril Lavigne
Harder to Breathe Maroon 5
A gotta feeling by Black eyed peas
Stronger by Kanye West
Hips don't lie by Shakira
Sexyback by Justin Timberlake
SOS Rihanna
Crazy in Love by Beyonce
My oh my by Aqua
Firestarter The Prodigy
Welcome to the Jungle by Guns N Roses
Push It Up by Garbage
B.O.B. OutKast
Jump by House of Pain
The Rockafeller Skank Fatboy Slim
Bamboo Banger by MIA
Another One Bites the Dust by Queen
Hungry like the wolf by Duran Duran
Crazy by Gnarls Barkley
Around the World by Daft Punk
Hey man nice shot by Filter
Runnin' Down a Dream by Tom Petty
Monday, October 12, 2009
A great article from Tosca Reno - author of The Eat Clean Diet
Listen To Your Body
Sometimes I forget I live in a 50-year-old body because I feel so much younger. I was recently given a not-so-subtle reminder that I’m not as invincible as I once was. I was swimming laps in the pool and decided to indulge my inner child by doing a couple of fancy dives off the diving board. As soon as I sprung off the end of the board I felt a horribly intense snap in my calf. After my swim I was hobbling around in pain. What on earth had I done to myself?
Listen To Your Body
I immediately called my daughter, who studied kinesiology in university, for her advice. She told me to ice and rest my calf and to make a visit to a physiotherapist. After an assessment, the physiotherapist told me I had torn my right lateral gastrocnemius and that I would have to stay off of it for a while!
I don’t like being told to rest – I get cranky when I can’t work out! I wasn’t going to ignore my therapist’s advice but I had to find a way to maintain my activity level while nursing my injury. I also didn’t want my injury to prevent me from upholding my physique. I decided to modify my workout plans to avoid putting any pressure on my calf. For cardio, I swam using only my arms and focused on my upper body for my weights routine.
It’s been a few weeks since I’ve torn the muscle and I’ve been healing quite nicely. I was even able to wear heels at a special event a few weeks ago!
Injuries happen to everyone and they can be discouraging. But if you follow the advice below you’ll be able to heal as quickly and effectively as possible so you can get back to your regular routine.
1. Visit an Expert: It’s easy to think you’re injury isn’t all that bad, especially if you’re a tough Sister-in-Iron! But it’s best to get an expert opinion. They’ll tell you exactly what happened and how to approach the healing process.
2. Modify Your Workout Plan: I had to cut my leg workouts and focus on upper-body training. I also adjusted my cardio to involve arms only. Use training books and magazines to find exercises that won’t stress your injury. Do what you can within the limits of your injury. This may mean completely taking a break from your training. Listen to your healthcare expert and your body.
3. Seek Out Alternative Therapies: My physiotherapist administered acupuncture to encourage the healing process. It was very effective for releasing the tension in my muscle. Don’t discount the benefits of acupuncture, massage and hydrotherapy among other alternative therapies when you are recovering. Discuss these options with your healthcare provider to find out what’s available for you.
4. Eat Clean: Following The Eat-Clean Diet™ should be at the heart of all recovery efforts. Your body needs the best fuel it can get at this point because it will be working extra hard to heal. Fill up on lots of veggies, fruit, whole grains, lean protein and water. You can also discuss taking supplements with your healthcare expert to encourage further recovery. Eating well is especially important if you need to stop training altogether during your recovery. You don’t want to ruin all of your hard work!
Sometimes I forget I live in a 50-year-old body because I feel so much younger. I was recently given a not-so-subtle reminder that I’m not as invincible as I once was. I was swimming laps in the pool and decided to indulge my inner child by doing a couple of fancy dives off the diving board. As soon as I sprung off the end of the board I felt a horribly intense snap in my calf. After my swim I was hobbling around in pain. What on earth had I done to myself?
Listen To Your Body
I immediately called my daughter, who studied kinesiology in university, for her advice. She told me to ice and rest my calf and to make a visit to a physiotherapist. After an assessment, the physiotherapist told me I had torn my right lateral gastrocnemius and that I would have to stay off of it for a while!
I don’t like being told to rest – I get cranky when I can’t work out! I wasn’t going to ignore my therapist’s advice but I had to find a way to maintain my activity level while nursing my injury. I also didn’t want my injury to prevent me from upholding my physique. I decided to modify my workout plans to avoid putting any pressure on my calf. For cardio, I swam using only my arms and focused on my upper body for my weights routine.
It’s been a few weeks since I’ve torn the muscle and I’ve been healing quite nicely. I was even able to wear heels at a special event a few weeks ago!
Injuries happen to everyone and they can be discouraging. But if you follow the advice below you’ll be able to heal as quickly and effectively as possible so you can get back to your regular routine.
1. Visit an Expert: It’s easy to think you’re injury isn’t all that bad, especially if you’re a tough Sister-in-Iron! But it’s best to get an expert opinion. They’ll tell you exactly what happened and how to approach the healing process.
2. Modify Your Workout Plan: I had to cut my leg workouts and focus on upper-body training. I also adjusted my cardio to involve arms only. Use training books and magazines to find exercises that won’t stress your injury. Do what you can within the limits of your injury. This may mean completely taking a break from your training. Listen to your healthcare expert and your body.
3. Seek Out Alternative Therapies: My physiotherapist administered acupuncture to encourage the healing process. It was very effective for releasing the tension in my muscle. Don’t discount the benefits of acupuncture, massage and hydrotherapy among other alternative therapies when you are recovering. Discuss these options with your healthcare provider to find out what’s available for you.
4. Eat Clean: Following The Eat-Clean Diet™ should be at the heart of all recovery efforts. Your body needs the best fuel it can get at this point because it will be working extra hard to heal. Fill up on lots of veggies, fruit, whole grains, lean protein and water. You can also discuss taking supplements with your healthcare expert to encourage further recovery. Eating well is especially important if you need to stop training altogether during your recovery. You don’t want to ruin all of your hard work!
Thursday, October 1, 2009
Friday, September 18, 2009
Brandywine Falls near Whistler, BC - a hiking trail
A nice easy hike for beginners, there is an alternate route, that is harder and much longer if you are looking for a challenge!
Brandywine Falls near Whistler, BC - a hiking trail
Shared via AddThis
Brandywine Falls near Whistler, BC - a hiking trail
Shared via AddThis
Thursday, September 3, 2009
Incorporate as many colors into your meals for a well-rounded diet
Chicken Breast Seven Color Salad
Full of antioxidants to help keep skin glowing.
(serves 2)
Salad:
2 chicken breast halves, marinated in teriyaki sauce, grilled, refrigerated
1 pear, peeled and cubed
10 red grapes (red/purple)
1 small can mandarin oranges, drained (yellow/orange)
1 yellow pepper, sliced julienne (yellow/green)
1 carrot, julienne sliced (orange)
1/4 avocado, cubed (yellow/green)
2 green onions, chopped (white/green)
10 cherry tomatoes (red)
1 cup broccoli florets (green)
1 package European lettuce mix or raw spinach
Dressing:
1 tablespoon rice vinegar
2 teaspoons soy sauce
1/2 teaspoon sugar
1/8 teaspoon powdered ginger
1/4 teaspoon sesame oil
1/8 teaspoon white pepper
Directions:
Slice grilled chicken breasts into strips and place in large salad bowl with other salad ingredients. In a small bowl, whisk together dressing ingredients. Pour dressing over salad and toss.
Nutritional Analysis Per Serving:
Calories: 328
Protein: 32 grams
Fat: 5 grams
Carbohydrate: 42 grams
Full of antioxidants to help keep skin glowing.
(serves 2)
Salad:
2 chicken breast halves, marinated in teriyaki sauce, grilled, refrigerated
1 pear, peeled and cubed
10 red grapes (red/purple)
1 small can mandarin oranges, drained (yellow/orange)
1 yellow pepper, sliced julienne (yellow/green)
1 carrot, julienne sliced (orange)
1/4 avocado, cubed (yellow/green)
2 green onions, chopped (white/green)
10 cherry tomatoes (red)
1 cup broccoli florets (green)
1 package European lettuce mix or raw spinach
Dressing:
1 tablespoon rice vinegar
2 teaspoons soy sauce
1/2 teaspoon sugar
1/8 teaspoon powdered ginger
1/4 teaspoon sesame oil
1/8 teaspoon white pepper
Directions:
Slice grilled chicken breasts into strips and place in large salad bowl with other salad ingredients. In a small bowl, whisk together dressing ingredients. Pour dressing over salad and toss.
Nutritional Analysis Per Serving:
Calories: 328
Protein: 32 grams
Fat: 5 grams
Carbohydrate: 42 grams
Tuesday, September 1, 2009
Nutrition Ebook available at www.corebookcamp.com
Poor nutrition will not only lead to poor fitness and the inability to drop those extra pounds, but can lead to a lack of energy, lack of focus, poor moods, and the development of lifestyle-related diseases such as heart disease, diabetes, some types of cancer, and obesity. Proper nutrition is not a difficult concept. With a little EDUCATION and COMMITMENT, anyone can achieve a well balanced, fully nutritious diet that will improve ones focus, energy levels, moods, support weight loss, improve ones immunity and overall health. Today is a good day to start reaping the benefits that a combination of exercise and proper nutrition will give you.
Sunday, August 9, 2009
Hike Lynn Loop Aug 9th at 11am
Hiking the Lynn Loop
Sunday we'll be heading to Lynn Canyon for a moderate 2 hour hike. Remember to pack a few snacks, water and a camera to document your success!
Don't stress - there is a few rest areas along the way!
We will meet at the cafe near the parking lot at 11am.
DIRECTIONS TO LYNN CANYON:
To get to Lynn Headwaters, take the Second Narrows bridge or Lion's Gate bridge, and get onto the Trans Canada Highway (Upper levels) heading West if approaching from Second Narrows, East from Lions Gate.
Take the Lynn Valley Road exit off the Upper Levels Highway and follow Lynn Valley Road north, past the turnoff to Lynn Canyon Park, to the end.
Cross the bridge over Lynn Creek staying right (instead of left on the gravel road), and proceed on foot to the yellow metal gate marking the boundary between Lynn Headwaters and the Seymour Demonstration Forest.
Go left to the Lynn Loop trail, as it climbs fairly steeply initially.
Once it levels off, you are hiking along the side of Lynn Canyon, and, this continues for another kilometer or so until you see a sign indicating your descent via a number of switchbacks. This is the shorter loop.
Call my cell if you need directions! 604-240-9891
WHAT TO BRING: water, runners/trail runners or hiking boots if you need the extra ankle support, and wear layers, as you will want to wear light clothes going up but will need something warm and waterproof in case it gets wet and windy. If you have a cell, we can exchange numbers at the trailhead, and this will help if you decide to turn back, or if you are going to take longer than anticipated.
For more info check out this site http://www.trailpeak.com/trail-Lynn-Loop-near-Vancouver-BC-51
Saturday, June 20, 2009
Gluten Sensitivity?
Gluten Sensitivity?
Research shows that gluten sensitivity in some form, including celiac disease and mild gluten intolerance, affects approximately 15% of our population. Are you one of these people? How do you recognize gluten intolerance symptoms?
First of all let’s identify the difference between celiac disease and gluten intolerance. Celiac disease is an immune reaction, a severe sudden onset allergic reaction, to the protein called gluten. This is commonly found in grains such as wheat, rye, barley and oats. While celiac disease is initially an auto-immune disorder, it is also a disease of malabsorbtion, because essential nutrients are not absorbed. Therefore one of the most devastating symptoms of long-term undiagnosed celiac disease is malnutrition.
Gluten intolerance often has a slower onset than celiac disease, and may be hard to diagnose due to the broad range of symptoms and causes.
If you imagine a continuum of gluten intolerance symptoms, celiac disease is usually at the most extreme end with immediate autoimmune reactions. Some people with celiac disease may not have symptoms, but internally malabsorbtion and malnutrition can erode health over many years. Both celiac disease and gluten intolerance can be exacerbated by emotional stress, infection, surgery, pregnancy and childbirth. Every individual with some level of gluten intolerance or allergy may experience different shades of symptoms, hence the challenge for medical practitioners to diagnose.
So what are the specific symptoms of gluten intolerance and celiac disease?
* Weight loss or weight gain
* Nutritional deficiencies due to malabsorbtion e.g. low iron levels
* Gastro-intestinal problems (bloating, pain, gas, constipation, diarrhea)
* Fat in the stools (due to poor digestion)
* Aching joints
* Depression
* Eczema
* Head aches
* Exhaustion
* Irritability and behavioural changes
* Infertility, irregular menstrual cycle and miscarriage
* Cramps, tingling and numbness
* Slow infant and child growth
* Decline in dental health
Gluten Free Buckwheat Pancakes
Makes 6 or 7 deliciously light pancakes.
½ cup buckwheat flour
½ cup quinoa flour or quinoa flakes
1 cup yoghurt (or kefir or 1 cup water + 2 T lemon juice)
Mix all these in a bowl, cover with a plate and leave overnight, or 12 – 24 hours.
When ready to cook, add:
1 egg
¼ tsp sea salt
½ tsp baking soda
1 T rice bran oil (or melted butter)
Whisk batter until well combined.
Heat frypan over medium heat with 1 tsp butter or olive oil.
Use a big spoon of batter for each pancake.
Allow each pancake to cook until bubbles appear across the whole surface before turning over. They may not be as firm as wheat pancakes so be careful handling them.
What to eat them with? Here are a few ideas:
* Sliced banana
* Lemon juice and honey
* Yoghurt and berries
Research shows that gluten sensitivity in some form, including celiac disease and mild gluten intolerance, affects approximately 15% of our population. Are you one of these people? How do you recognize gluten intolerance symptoms?
First of all let’s identify the difference between celiac disease and gluten intolerance. Celiac disease is an immune reaction, a severe sudden onset allergic reaction, to the protein called gluten. This is commonly found in grains such as wheat, rye, barley and oats. While celiac disease is initially an auto-immune disorder, it is also a disease of malabsorbtion, because essential nutrients are not absorbed. Therefore one of the most devastating symptoms of long-term undiagnosed celiac disease is malnutrition.
Gluten intolerance often has a slower onset than celiac disease, and may be hard to diagnose due to the broad range of symptoms and causes.
If you imagine a continuum of gluten intolerance symptoms, celiac disease is usually at the most extreme end with immediate autoimmune reactions. Some people with celiac disease may not have symptoms, but internally malabsorbtion and malnutrition can erode health over many years. Both celiac disease and gluten intolerance can be exacerbated by emotional stress, infection, surgery, pregnancy and childbirth. Every individual with some level of gluten intolerance or allergy may experience different shades of symptoms, hence the challenge for medical practitioners to diagnose.
So what are the specific symptoms of gluten intolerance and celiac disease?
* Weight loss or weight gain
* Nutritional deficiencies due to malabsorbtion e.g. low iron levels
* Gastro-intestinal problems (bloating, pain, gas, constipation, diarrhea)
* Fat in the stools (due to poor digestion)
* Aching joints
* Depression
* Eczema
* Head aches
* Exhaustion
* Irritability and behavioural changes
* Infertility, irregular menstrual cycle and miscarriage
* Cramps, tingling and numbness
* Slow infant and child growth
* Decline in dental health
Gluten Free Buckwheat Pancakes
Makes 6 or 7 deliciously light pancakes.
½ cup buckwheat flour
½ cup quinoa flour or quinoa flakes
1 cup yoghurt (or kefir or 1 cup water + 2 T lemon juice)
Mix all these in a bowl, cover with a plate and leave overnight, or 12 – 24 hours.
When ready to cook, add:
1 egg
¼ tsp sea salt
½ tsp baking soda
1 T rice bran oil (or melted butter)
Whisk batter until well combined.
Heat frypan over medium heat with 1 tsp butter or olive oil.
Use a big spoon of batter for each pancake.
Allow each pancake to cook until bubbles appear across the whole surface before turning over. They may not be as firm as wheat pancakes so be careful handling them.
What to eat them with? Here are a few ideas:
* Sliced banana
* Lemon juice and honey
* Yoghurt and berries
Hike the Chief - June 28th
At the end of this session, June 28th at 11AM, we will be hiking up the Chief in Squamish. This an amazing workout!
This parking area is past the Shannon Falls parking. If you reach town, you've gone too far. The rock face of the Chief itself should also be a clue. After parking, walk up the access road, and into the Provincial Park, in fact, walking through the campsite area (hike-in camping) to the trailhead.
As we climb the Chief, we can decide if we want to go to the first peak or second peak (or third). If it's a sunny summer day, we'll stop at the first peak for a snack and refreshments - at that point we can decide to continue on, relax for longer at the first peak or return down the mountain.
Bring water, runners/trail runners, and wear layers, as you will want to wear light clothes going up but will need something warm at the top, as it can get quite windy. If you have a cell, we can exchange numbers at the trailhead, and this will help if you decide to turn back, or if you are going to take longer than anticipated.
Stuck in a workout rut?
Stuck in a workout rut?
Has your body stopped changing? You probably started Cardio-Core with gusto and excitement which brought you results quickly, right? So why are you now wondering why those changes seem to be slowing down? The answer lies in the F.I.T. Principle:
Frequency: How often are you getting to class and working out?
Intensity: How hard are you working out when you are there?
Time: How long are your workouts?
There are 2 of these three that are actually in your control to change: Frequency and Intensity (the hour of class is sufficient and a constant). So what can you do?
Simply, come to class more often and exercise with intensity! This doesn't mean it will be easy, life does try to get in the way, but, the bottom line is that if you have stopped seeing changes it is because your body is used to the frequency and intensity you have committed to.
Can you add an extra day? Can you be more intentional and proactive about how you perform each exercise in every class? If so, you WILL see the results you desire!
ASK ME if you would like to bump up your membership from 3 days to 4 or purchase a punch card (no expiry) to use when you need a few extra workouts over and beyond the 3 day membership
Has your body stopped changing? You probably started Cardio-Core with gusto and excitement which brought you results quickly, right? So why are you now wondering why those changes seem to be slowing down? The answer lies in the F.I.T. Principle:
Frequency: How often are you getting to class and working out?
Intensity: How hard are you working out when you are there?
Time: How long are your workouts?
There are 2 of these three that are actually in your control to change: Frequency and Intensity (the hour of class is sufficient and a constant). So what can you do?
Simply, come to class more often and exercise with intensity! This doesn't mean it will be easy, life does try to get in the way, but, the bottom line is that if you have stopped seeing changes it is because your body is used to the frequency and intensity you have committed to.
Can you add an extra day? Can you be more intentional and proactive about how you perform each exercise in every class? If so, you WILL see the results you desire!
ASK ME if you would like to bump up your membership from 3 days to 4 or purchase a punch card (no expiry) to use when you need a few extra workouts over and beyond the 3 day membership
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