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My new adventure…the Kinesis Wall

So it’s that time…change of workout time.  I needed something to give me that additional push, something that will keep me engaged and wanting more.  My new workout, which I am LOVING involves working out on the Kinesis Wall!

You might not be familiar with it,  not too many places have it.  I will have pictures to follow.  So what is it!?  Cable pulleys that are hidden behind wood paneled walls. These cable pulleys allow for a natural full range of motion in any possible direction away form the wall, while maintaining constant resistance. P.S Kinesis will helpcore strength,  improve your  balance,  flexibility and muscular coordination in more than 5oo PLUS possible movements.

Did I mention that I get my sweat on!?!  LOVING IT!

When you are using the Kinesis, you can combine cardiovascular and resistance workouts so that your time at the gym can be decreased. Who doesn’t love the sound of that!? Kinesis targets large, multiple groups of muscles so productivity increases as well with decreased time. AND it allows for a lot of practical push-and-pull type exercises that can be combined with movements, such as the lunge and squat.

Training on the Kinesis can benefit your sport as well. How? Many sport specific motions can be translated to the Kinesis. For example: Golfers, you can work on strengthening the motion of your swing, just like you were standing at the tee.  Plus you can practice your different strokes. You can also incorporate plyometrics with your training.

Want know more? Check in tomorrow

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Smart Snacking

I had to share this list that I came across on BestHealthMag.ca

We might forget certain snacking “rules” when the urge strikes.  And we could be picking the wrong snacks or snacking too often. Which can derail your diet. So how can you snack smarter?

✓ Instead of buying snacks at a movie or sports event, chew a stick of sugar-free gum.
✓ At parties, stand as far away as you can from bowls of chips, dips, and other munchies.
✓ If you like to munch in the car, bring only a single serving along. Put the rest in the trunk.
✓ If you buy jumbo-size snacks to save money, divide them into single-serving containers as soon as you get home.
✓ Put the healthiest snacks where you’ll see them when you open cupboards or the refrigerator.
✓ Don’t snack in your office, go somewhere else (cafeteria, lounge, outside). That way you won’t associate your office with food.
✓ At home, enjoy your snacks in the kitchen … and nowhere else.
✓ Don’t eat to relax. Relax, then eat.

What are some of your favourite snacks?

Which is best to kick stress to the curb? Sleep or Exercise?

When life gets crazy, and your stress starts to rise what should you do?  Sleep it off?  Or get up and start moving!?

According to a recent study, exercising will melt that stress away!

It’s no secret that exercise has been associated with improved moods, stress reduction and it is sometimes prescribed as a natural treatment for depression and anxiety.  Science Daily suggests that working out will create a positive and sustained affect on a individual’s state of mind.

Going for a job, taking a spin class, walking, weight training, etc.. May actually help a person better cope with stress and anxiety in the hours, and even days, after they leave the gym.

The study also found that 30 minutes of physical activity would help a person stay cool and calm in a stressful situation, compared to the same amount of rest.

And I am sure there are many people out there that would agree with the study!  I know I do.

In need of some energy!?

Are you dragging your butt lately!? Could you use a little more energy!? Who couldn’t use more energy.  Three things that work for me, might just work for you!

1. Schedule in a workout!

Getting in a quick workout can actually boost your energy levels (Another reason why I like to workout in the morning) they won’t deplete them. It’s all about give and take with our bodies.  When you move around, your body rises to the challenge, giving you the energy you need. According to a study that was published in the Psychotherapy and Psychosomatics, researchers had sedentary, healthy adults do just 20 minutes of low-to-moderate-impact aerobic exercise at least three days a week. They found it put a large dose of extra pep in their step


2. Becareful what you snack on 

Some foods boost your short-term energy levels, but they’ll leave you feeling foggy and lethargic a few hours later. Stay away from alcohol, caffeine, and sugar!!

3. Hydrate!  Then hydrate again and again! 

Don’t reach for caffeine, unless it’s decaffeinated Green Tea!!  Or Black Tea!  Sometimes we drag our butts because we don’t get enough water!!!  If y our body is not hydrated, it could affect your mood and energy. Plus by not getting enough water your body might confuse thirst for hunger.  Drink up!!

No time to Workout!? Try compound exercises!

When you’re in a rush, your workouts can be neglected.  Which is not ideal.  So what can you do in a short period of time? Try high intensity workouts, in a short period of time.  How!? Using compound exercises.

Compound exercises will help boost the efficiency of your workouts.  When you perform exercises that target multiple muscle groups, both the effectiveness and intensity are increased.  When you perform exercises that target multiple muscle groups, both the intensity and effectiveness of the workout are increased.

Need some examples!?
Upper Body Compound Exercises:

Pushups,  Standing Military Press,  Dips, Pullups/Chinups, Clean & Press, just to start

Lower Body Compound Exercises:

Deadlifts, Lunges, Squats, use a sled to push/pull, and give hip trusts a try

**Remember: Consult a doctor before starting a program/routine**

Try: The Squat and Press

The best core strength training workouts are those that require strength, speed, coordination and balance.

So with that being said, what move should you try?

Give the squat and press a try.

The squat and press is a compound movement that works almost every muscle group in your body. Crazy huh?

Let’s break it down: While doing a squat and press the force generated from top to bottom puts your core to work by requiring it to tighten up throughout the entire movement.  Sweet!

  • First, get into starting position by grabbing a pair of dumbbells; one in each hand.
  • Make sure you can safely shoulder press the weight you choose, with good form, a minimum of 12 times.
  • Stand with your legs shoulder-width apart.
  • Bring the dumbbells up over your shoulders so your palms are facing forward, elbows are out to the side and your arms are bent at a 90 degree angle.
  • To Squat down by bending your legs at the knees until your thighs are almost parallel to the floor. Make sure your knees do not pass your toes.
  • Stand back up while keeping your abs tight–push up from the back of your heels.
  • Right before you reach the top, begin to shoulder press the dumbbells by pushing them straight up toward the ceiling.
  • Slowly bring them back down.

Try doing 12-15 reps, 3 to 4 sets

The Importance of Drinking Water

Yesterday was a busy day of running around, and other craziness. At 3am this morning I had the WORST muscle cramp in my leg. Why was it happening!? Because I didn’t drink enough water yesterday. I can’t blame anyone but myself for it. I am the first to lecture people on the importance of water, yet I didn’t listen to my own advice. Silly girl!! So let’s do a refresher on the importance of water for the body, shall we!?
Why should we drink water?

Lose weight: Drinking water helps you lose weight because it flushes down the by-products of fat breakdown. Drinking water reduces hunger, it’s an effective appetite suppressant so you’ll eat less. Plus, water has zero calories.

Natural Remedy for Headache: Helps to relieve headache and back pains due to dehydration. Although many reasons contribute to headache, dehydration is the common one.

Helps in Digestion and Constipation: Drinking water raises your metabolism because it helps in digestion. Fiber and water goes hand in hand so that you can have your daily bowel movement.

Good Mood: Your body feels very good and that’s why you feel happy.

Look Younger with Healthier Skin: You’ll look younger when your skin is properly hydrated. Water helps to replenish skin tissues, moisturizes skin and increases skin elasticity. (I was recently complimented on my skin, and my friend asked me what I was doing….I drink LOTS of water!!!)

Better Productivity at Work: Your brain is mostly made up of water, thus drinking water helps you think better, be more alert and more concentrated.

Better Exercise: Drinking water regulates your body temperature. That means you’ll feel more energetic when doing exercises. Water also helps to fuel your muscle.

Helps in Digestion and Constipation: Drinking water raises your metabolism because it helps in digestion. Fiber and water goes hand in hand so that you can have your daily bowel movement.

Less Cramps and Sprains: Proper hydration helps keep your joints and muscles lubricated, so you’ll less likely get cramps and sprains.

Relieves Fatigue: Water is used by the body to help flush out toxins and waste products from the body. If your body lacks water, your heart, for instance, needs to work harder to pump out the oxygenated blood to all cells, so are the rest of the vital organs, your organs will be exhausted and so will you.

Good Mood: Your body feels very good and that’s why you feel happy.

Banana and Berry Smoothie

When it’s hot outside, I don’t want to cook. And, I’m sure that I’m not alone!  Give this smoothie recipe a try. 
 
*3/4 cup (175 mL) low-fat plain yogurt
*1/2 cup (125 mL) skim milk
*1 banana
*1/2 cup (125 mL) fresh or frozen berries

AND: A scope of protein powder of course!!!

Once you have all the ingredients, blend!!

Remember: Milk and yogurt are good sources of vitamin D
 
Do you have a favourite smoothie recipe?

Get Walking!!

Since my move last month, I have made walking everywhere a habit.  It’s become a big habit, because my workplace doesn’t have parking.  LOL  And, call me cheap….but I don’t want to pay $8 a day for parking.  (Don’t judge…I could be using that money to buy fresh chicken, fish, or shoes!!)

Since I started walking to walk, I see and feel changes. 

According to Dr. Mike Evans, the single best thing you can do for your health is to walk.  Give yourself at least 30 minutes a day.  If you can do more, than great!  But the average healthy person should really do between 30-60 minutes a day.

Here are just a few ideas:
-Grab your better half and go for a walk in the morning or even at night.  Not only are you getting exercise, but you can use that time to reonnect, check in, and just enjoy each others company. Get healthy together!!  
-Get a dog! 67% of dog walkers walk 158 minutes a week just by walking their dogs.
-Take the stairs.
-Walk to work.

Every step counts!

But the average healthy person should really do between 30-60 minutes a day. So what should you do? Live a fit lifestyle. A few ideas:
-Couples can take a half hour walk in the morning or night to check in, touch base, and get healthy together.
-Get a dog! 67% of dog walkers walk 158 minutes a week just by walking their dogs.
-Take the stairs.
-Walk to work.

Sunny Days=Patio Weather

Now that the nicer weather is here, it’s pretty hard to resist a nice cold drink on the patio.  Just because you are watching what you eat, doesn’t mean you can’t have a little treat. Just remember, that you don’t want to drink your calories. 

EVERYTHING in moderation. (Not that I am encouraging you to go drinking!)

Most glasses of wine contain 125-150 calories, but that can double depending on the size of the glass size and how full it is.

Beer can range from 64-198 calories per 12 ounces. Light beers are a better choice because they contain the same amount of alcohol as regular beers but fewer carbohydrates.

A big diet destroyer is super-caloric cocktails. Instead of sugary mixes, try mixing your cocktails with: water, club soda, low calorie juices, or sugar-free syrups for easy calorie savings. Fruit and vegetable juices can be good choices because they are lower in calories than some other mixers.

Some mixers that won’t pack on the pounds include:

  • Diet soda or diet tonic: 0 calories
  • Orange juice (6 oz): 84 calories
  • Cranberry juice cocktail (8 oz): 136 calories
  • Light orange juice (8 oz): 50 calories
  • Light cranberry juice (8 oz): 40 calories
  • Light lemonade (8 oz): 5 calories
  • Coffee, tea: 0 calories
  • Lemon or lime juice (1/2 oz): 10 calories

Another option is diluting your drink with club soda or sparkling water. Wine spritzers are a low-calorie standby. And if you usually drink vodka and cranberry, for example, try it with club soda, just a splash of cranberry juice, and a squeeze of lime. Garnish with a wedge of citrus or pineapple to add flavor and few calories.

So just how many calories are in your favorite cocktail?

  • Mojito (8 oz): 214 calories
  • Pina Colada (6 oz): 378 calories
  • Cosmopolitan (4 oz): 200 calories
  • Chocolate martini: (2 oz each vodka, chocolate liqueur, cream, 1/2 oz creme de cacao, chocolate syrup): 438
  • Margarita (8 oz): 280
  • Green apple martini (1 oz each vodka, sour apple, apple juice): 148
  • Martini (2.5 oz): 160
  • Red wine (5 oz):120
  • White wine (5 oz): 120
  • Alcohol-free wine (5 oz): 20-30
  • Beer (12 oz): 150-198
  • Light beer (12 oz): 95-136
  • Ultra-light beer (12 oz): 64-95
  • Champagne (5oz): 106-120
  • Coffee liqueur (3 ounces): 348
  • Godiva chocolate liqueur (3 oz): 310
  • Wine spritzer (5 oz): 100
  • Hot buttered rum (8 oz): 292
  • Spiced cider with rum ( 8 oz):150
  • Vodka and tonic (8 oz): 200
  • Screwdriver (8 oz): 190
  • Mimosa (4 oz): 75
  • Gin and tonic (7 oz): 200
  • Long Island iced tea (8 oz): 780
  • White Russian (2 oz vodka, 1.5 oz coffee liqueur, 1.5 oz cream): 425
  • Mai Tai (6 oz) (1.5 oz rum, 1/2 oz cream de along, 1/2 oz triple sec, sour mix, pineapple juice): 350
  • Rum and Coke (8 oz): 185
  • Rum and Diet Coke (8 oz): 100
  • Mike’s Hard Lemonade (11 oz): 98