|Posted on September 16, 2017 at 7:15 PM||comments (0)|
|Posted on August 14, 2017 at 4:30 PM||comments (0)|
Building a Foundation of Physical Literacy for Women 55-70+
A Workshop for Fitness Instructors,Coaches & Walk Leaders
WHEN: Thursday, August 24, 2017; 9:00am– 3:00pm
WHERE: Lakehead University Hangar, Studio Rm, 955 Oliver Rd.
COST: No Cost for workshop, materials or FMS training
LEADERS: Kathy Brook, Coaches Association of Ontario & Shelley Callaghan, CAAWS
• Learn what motivates women 55-70+ to be active
• Better understand what helps build confidence/competence in physical activity and sport for women 55-70+
• Receive training in NCCP Fundamental Movement Skills (FMS)
• Learn FMS adaptations/considerations for women 55-70+
• Learn about how incorporating FMS can increase physical literacy for women 55-70+
• Learn how to promote walking for fitness and communitybuilding
REGISTER: Email Nancy at: [email protected] (limited to 30 participants)
|Posted on June 18, 2017 at 8:50 PM||comments (0)|
Thunder Bay FITNESS SUMMIT - scheduled for June 17th has be re-scheduled for Sept. 23rd same time and place. Thanks for all the Thunder Bay Presenters who jumped at the challenge and ready to ensure all get an opportunity to join the educational fun event. Thanks to the Instructors who registered and were ready to go! Are very much on board for the new date and can't wait. EVENT: Thunder Bay FITNESS SUMMIT Thunder Bay Fitness Summit is a training workshop held for Fitness Professionals to update CECS for your PTS and FIS Certification. For all for all professional Fitness, yoga, pilates, zumba and other instructors, personal trainers, physiotherapist, Kinesiologists wanting to learn more from our top Professionals from Thunder Bay. All fitness enthusiast wanting to learn more. This exciting event will be held in Thunder Bay Ontario on September 23rs at the Lakehead University Field house. This is a Pre-register event - open until Sept 20th There will be 4 sessions throughout the day get to choose your sessions. - 9 - 5 pm Thunder Bay Fitness Summit is an event https://allevents.in/thunder%20bay/thunder-bay-fitness-summit/275328216263481# Register today be ready. Anne Parr PRO TRAINER FIS
|Posted on May 20, 2017 at 11:05 AM||comments (0)|
OUR 1ST Thunder Bay FITNESS SUMMIT - for professional
Group Fitness Instructors, Personal Trainers, any professional working in the industry.
All PRESENTERS are from Thunder Bay FITNESS SUMMIT June 17th
Fundraiser for Mental Health
Opening 9 am
Mental Health speaker
Note there is a choice of 2 for each time
9:15 – 10:45 #001 “Training for speed” #002 “SomaYoga Therapy”
11:00 –12:30 #003 “HIIT Training Design and Application “ #004 “Feldenkrais Method of Somatic Learning”
1:00 – 2:30 #005 “"Get Up & Swing: Programing the Kettlebell Swing and Turkish Get Up into a group fitness setting".
#006 “Connecting the Dots - Physical Literacy for people with Physical Disabilities”
3:00 – 4:30 #007 “Aquatic Design Hands ON!” #008 “Cross training and martial arts
#009 “Branding and Networking”
Like us on facebook & sign up today
Also Register at Lakehead University Athletics
Facebook page The facebook page https://www.facebook.com/events/275328216263481/?ti=cl" target="_blank">Here
Registration https://luathletics.lakeheadu.ca/Program/GetProducts?productTypeCV=00000000-0000-0000-0000-000000003502" target="_blank">Today
|Posted on March 10, 2017 at 7:45 AM||comments (0)|
REGISTRATION IS NOW OPEN for
canfitpro world fitness expo!
Early bird registration is now available for canfitpro world fitness expo. Register today to experience the world’s largest, best and most affordable fitness event!
AUGUST 16 – 20
Metro Toronto Convention Centre
Session Selection Coming Soon!
Choose from hundreds of leading-edge fitness education sessions in personal training, group fitness, mind-body, nutrition, active aging, club business, and more! Renew your CPR, professional membership, and earn all of the CECs required to maintain your certifications in one weekend!
REGISTER TODAY to get your educations training workshops
Anne Parr PRO TRAINER FIS
|Posted on January 1, 2017 at 9:45 AM||comments (0)|
Hope that your Christmas was filled with Joy!
Your New Year Brings Prosperity and Hope for all!
Coming up time to register for best price NOW!
canfitpro FIS CERTIFICATION COURSE/EXAM
2017 COURSES Dates & Times
Jan 28 8:00 am - 12:00 pm 1:00 pm - 4:00 pm
Jan 29 9:00 am - 12:00 pm 100 pm - 4:00 pm
Feb. 4 8:00 am - 12:00 pm 1:00 pm - 4:00 pm
Feb. 5 9:00 pm - 12:00 pm 1:00 pm - 4:00 pm
Theory Exam Mar. 4 1:30 pm - 4:00 pm
Want to start the New Year off on the right foot?
Come join Jackie as she completes her FIS certification
her Practium will be Monday
DAY & TIME: Jan 2 2017
PLACE: College Fitness Centre room 201
|Posted on December 4, 2016 at 7:05 PM||comments (0)|
Found an Article on Importance of Bodyweight Exercises
Originally appeared at jasonferruggia.com.
Bodyweight exercises need to be part of your program if you want to get jacked. But not just pushups, sit ups and high rep calisthenics. That’s beginner stuff that won’t build any real muscle.
We’re talking about really working hard on high tension, advanced bodyweight exercises that can only be done for somewhere between five and twelve reps, on average.
The nice thing about these is that they’re very natural and can usually be done pain free by most people.
Below is a list of my top 20 bodyweight exercises for size and strength.
I have listed belowwith my take on them as a women - see link for more https://www.onnit.com/academy/top-20-bodyweight-exercises-for-building-muscle-strength/?a_aid=holdfastiron&fhs=getonnit" target="_blank">details of each exercise.
1) Chin/ Pull Up - women are not as strong upper body many unable to do.
2) Rope Climb - a- nyone with arthritic fingers or poor hand grip will be limited
3) Inverted Row Lots of variations a bar, rings, ropes or suspension straps should be included for mid back thickness and strength. can be attained
4) Front Lever Did not describe the exercise not sure what to do.
5) Muscle - up - exercise is lift whole body up on a bar
6) Hand Stand push-up - begin learning to do a wall hand stand for 60 sec. than move into push -up - difficult or contraditory to wrist cconcerns
7) Push-Ups - many variation as all are not strong not only in hands & arm but core stabilizers https://www.onnit.com/academy/top-20-bodyweight-exercises-for-building-muscle-strength/?a_aid=holdfastiron&fhs=getonnit" target="_blank">To see the rest go to link
|Posted on September 21, 2016 at 2:45 PM||comments (0)|
Leading Edge Gym is Moving !!
Leading Edge will be opening October 1 st in their new location inside the Sports Dome located on the CLE grounds.
Our new gym will feature an MMA cage , boxing ring , 12 station heavy bag rack, grappling mat , pro shop and a fully equipped fitness area perfect for all of your functional strength and conditioning needs . Leading Edge's experienced and dedicated coaching staff are offering classes in Boxing , Brazilian Jiu-Jitsu, Bang Muay Thai & Kickboxing ,Kids MMA and fitness, Self defence, group fitness classes ,fitness only memberships and personal training .
Call 355-0293 to set up a tour or to try out your first class. Many classes have limited enrolment so call soon.
Leading Edge Fall Schedule
Mon & Wed:
5:30pm - 6:30 pm - Kids MMA (12 kids max starts mid to late October)
5:30 pm – 6:30 Fighter fitness
6:30 pm – 7:30 Brazilian Jiu-Jitsu (gi)
7:30 pm – 8:45 Boxing ( all levels)
Tues & Thurs:
9:30 am - 11am - Brazilian Jiu-Jitsu ( gi & no- gi )
5:30 pm – 6:30 Submission Wrestling / No-Gi BJJ
5:30pm- 6:30 - Fighter fitness/ Fundamental Boxing.
6:30 pm – 7:30 Bang Muay Thai kickboxing
** Our MMA program includes the no-gi and the Muay Thai program.
6:30 pm - 7:30 Essential BJJ for beginners
6:30 pm – 8:00 Self defence
7:30 pm – 9:00 Competitor training class / open mat (MMA , Boxing , Muay Thai kickboxing and BJJ)
Open Mat – 5:30pm-7 pm.
11:00 am – 12:30 pm Fighter Fitness and Boxing (all levels)
1pm – 2:30 BJJ (no-gi) Starts mid October.
11:00 am – 12:30 pm BJJ (gi)
|Posted on September 12, 2016 at 10:55 AM||comments (0)|
2-MINUTE COLD WATER SHOWER CHALLENGE
End your morning shower with 2-minutes of cold water. It’ll be tough the first couple times, but you’ll be amazed at how refreshing it becomes.
This was posted by
https://www.linkedin.com/groups/99851/99851-6179634018603061248" target="_blank">Co-Creator of Awake and Alive
Thanks for the great post Michael would be refreshing. I have always used cold water baths when I have injured myself. The sooner the better 5 - 15 minutes and continue for 3 - 5 days depending on the injury. It works, must have a tolerance for cold.
Anne Parr PRO TRAINER FIS
|Posted on September 11, 2016 at 3:15 PM||comments (0)|
Important practice Yoga Without Discomfort
Great Article from Sherri McMillan Business of PT
Yoga is a strengthening exercise that can also have calming and relaxing benefits. While Yoga is just that for many of our clients….it isn’t that way for all of them. Here is a question I received from one of my clients and my response. I thought this info would be helpful for you and your clients!
“I really love Yoga but it kills my wrists. Whenever my instructor brings us into Plank, Downward Dog, Upward Dog or Cobra while everyone else is finding their inner Zen, I am about ready to scream! What am I doing wrong?” G.D. Vancouver WA
Here is what I told my client:
“Surprisingly, you’re not alone!
Yoga, a program that is supposed to be gentler on the body and bring peace, calm and relaxation, for many people does the exact opposite.
Your ability to perform the below exercises without pain and discomfort, depends on a number of factors and with some yoga modifications you could practice yoga discomfort and pain free.
childspose When first developing your muscular strength and endurance, your ability to hold many of these poses for very long will be limited. While the instructor may be cueing you to hold the pose for five or more breaths, your body may be at its limit at one or two breaths. It’s extremely important that you listen to your body and remember this – you know your body better than anyone. There’s a big difference between challenging yourself and pushing past your current limits. Find your point of challenge and then when you’ve had enough, move into a recovery pose like Child’s Pose. It will allow the opportunity for your muscles to relax and relieve some of the tension in your wrists. When you’re ready, you can join in again. After time, you’ll notice you can hold the poses for more breaths before finding it necessary to take a break.
Weight & Height
plank downdog cobra - If your instructor is 5 foot nothing and 100 pounds when soaking wet, it’s no wonder they can hold the poses for what seems like an eternity. The heavier you are, the harder the poses. So for a woman who is 120 pounds, holding a pose for 5 breaths, might be equivalent in intensity to a woman who is 160 pounds holding a pose for 2 breaths. It’s all relative. That goes for height as well. The taller you are, the longer your load and therefore the harder the poses. If you are heavier and taller, either hold your poses for shorter periods of time or look for ways to decrease the load on your muscles and joints. For example, for Plank, perform the pose from your knees versus your toes. For Downward Dog, bend your knees more. For Upward Dog/Cobra – allow your thighs to lightly rest on the floor.
Each of the poses G.D. referred to above, put his wrists in a very extended position. Depending on joint structure (the size of your wrists, the way the bones align), some people have more issues than others. The good news is that each of the poses above can be done from an elbows position versus a wrist position which many people find a lot more comfortable.
Remember Yoga is all about the Mind/Body balance and it’s hard to find that balance when you’re fighting against your body. Listen to your body, progress gradually and celebrate the beauty of your uniqueness and your individual strengths”.
Yours in health, fitness & business,
Giving the options always allows a wide variety of physical conditions such as arthritis, carpel tunnel etc. to be part of a yoga class
|Posted on September 9, 2016 at 8:40 AM||comments (0)|
Your monthly dose of motivation
ð¨ Forward to a friend
ParticipACTION's Backpack Must-Haves for Active Play
Summer is ending and the kids are headed back to school. On the one hand if you’re a parent, summer is a great time to see kids being kids—running, playing, swimming and enjoying the outdoors. On the other hand, it can be a pretty demanding job to keep kids entertained.
As kids head back to school, keep up the summer fun by packing them with ParticipACTION’s six backpack must-haves for active play. The bonus is, regular exercise will improve academic performance, reduce stress and help to build social skills. What better way to set them up for success?
At this time of year, it’s easy for parents to get overwhelmed by all the tips and tricks for how to set up their children for success in the coming school year. What books should they be reading? What stationery do they need? What time should they go to sleep? The list goes on and on.
But one of the best things you can do to encourage your child’s academic success, reduce their stress, build their social skills and confidence is actually super simple – encourage regular exercise!
Sports teams and activities are part of the equation, but you really need to give kids the chance to be active throughout the school day in every way possible—playing at recess and lunch, walking or wheeling to and from school, making up their own fun and letting off steam.
Your child’s backpack, if packed with all the right things, is the perfect opportunity for you to encourage more spontaneous, outdoor activity.
Check out this infographic for ParticipACTION’s six backpack must-haves:
Let your kids log the total amount of steps they take in a day and make a game out of getting healthy. You might be surprised by how excited they get about reaching their step goal each day.
63 percent of kids’ free time is spent being sedentary, so send kids to school with something to encourage spontaneous, active games with friends. Having a ball on hand can mean the difference between playing a game with friends rather than staring at a screen.
This one will inevitably generate some discussion as some schools don’t allow cell phones on campus whatsoever. But, many parents worry about the safety of their kids and a phone can help you stay in contact while your child walks, wheels or plays outside with friends. Don’t have a phone, or don’t want one? Send them out with a buddy or have them call when they get home.
DOWNLOAD THE INFOGRAPHIC
ParticipACTION's Backpack Must-Haves for Active Play
ParticipACTION's Backpack Must-Haves for Active Play
Weather is one barrier to active play, so make sure your child is ready for anything by packing a good jacket. I don’t know about you, but some of my favourite memories as a kid involved playing in the rain.
SUN HAT AND SUNSCREEN
Kids need a sun hat and sunscreen in order to protect them from the rays. Make sure your children are prepared to take full advantage of the sun without having to worry about a nasty burn.
Did you know that 58 per cent of parents say their kids are always driven to and from school? Active travelers get as much as 45 additional minutes of moderate to vigorous physical activity per day. Wheeling or walking to and from school will quickly add up to a healthier lifestyle.
As a parent, I sometimes feel like I’m in possession of a beautiful secret—that physical activity will give my kids success and joy in every area of their lives, more than almost anything else I can give them. Active kids have better concentration. More fun. Better social skills. Less anxiety and depression. More confidence. What more could you want for your child this school year? Encourage them to be more active and everything else will follow.
Never Do This Exercise... Plus: The 5 WORST Exercise Mistakes That Are Destroying Your Metabolism, Keeping You Flabby, Weak & Injury-Prone by Shin Ohtake, Fitness & Fat Loss Expert, Author of MAX Workouts
|Posted on July 26, 2016 at 10:25 AM||comments (1)|
Surprisingly, not all exercises are good for you. In fact, research has discovered that doing crunches, sit-ups and other ab-targeted exercises will NOT help you get flat, washboard abs.
The problem is when you do conventional ab exercises, your stomach muscles feel sore, which fools you into thinking that you’re working your abs. Yet, after weeks of religiously doing your ab routine, your belly looks just as bloated and soft as it did before. All that time and pain for nothing!
Here’s the TRUTH…
Crunches, sit-ups, side bends (and other common ab exercises) force you to bend and contort your body in unnatural ways. This may come as a surprise, but your abs were NOT designed to crunch, twist, or bend. In fact, it’s the complete opposite!
The real role of your abdominal muscles is to PREVENT your mid-section from crunching, twisting, and bending. That’s right, your abs are a stabilizing force designed to resist movement in order to protect your spine.
So even though you “feel the burn” when you do crunches and sit-ups, you’re actually putting unnecessary pressure on your back, causing more harm than good. These ab exercises can cause lower back injuries by forcing your spine to bend too much, and they do very little to actually help you get a flat, tight stomach.
The key to getting sculpted abs is to burn off that stubborn layer of belly fat that’s hiding them. On the next page, I’ll show you how to quickly burn away the “ab flab” so you can finally carve out those lean, ripped abs.
But first, here are the 5 WORST exercise mistakes you MUST stop making (if you want to crank up your metabolism so you can melt away stubborn body fat and KEEP it off)...
Mistake #1: Doing Long Bouts of Cardio
If you’ve been doing cardio workouts to try and slim down, I have some alarming news…
Steady-state cardio (like jogging or doing the elliptical) increases the production of a stress hormone called cortisol. Cortisol causes weight gain and makes it more difficult to burn off stubborn belly fat.
That’s why no matter how much cardio you do, you can’t seem to raise your metabolism and you always hit a plateau eventually.
Even worse, too much cardio accelerates aging! When you put your body under prolonged stress, you start producing free-radicals, which damages your cells and causes inflammation…and inflammation is what makes you OLD. Yikes!
But, there is a RIGHT way to do cardio. Stick with me because I’m going to reveal what you can do to get insane results in half the time of your regular cardio workout—without causing unnecessary stress on your joints. (Once you learn this simple trick, you’ll kick yourself for not doing it all along!)
Mistake #2: Doing Isolated Exercises
Doing isolated exercises (like bicep curls and tricep extensions) will NOT help you build lean muscle and get toned & fit. When you do these “isolated” exercises, you’re only working one muscle at a time. The problem is that these exercises do very little to increase your metabolism.
Here’s why: In order to boost your metabolism, your heart rate has to be raised to a certain level. But when you’re only working ONE muscle at a time, it’s virtually impossible to recruit enough muscle fibers to increase your heart rate significantly, so you’ll never be able to spike your metabolism or maximize your calorie burn.
If you want to slim down and tone up fast, you need to do exercises that stimulate as many muscles as possible at the same time.
Mistake #3: Using Gym Machines
Those big, shiny machines sure make the gym look high-end, but truthfully, the only thing they’re good for is for sitting down while you tie your shoes or catch your breath!
The problem is this: Machines alter the way your body naturally moves, restricting your range of motion. This severely limits your ability to fully activate all of your muscles fibers, which means less fat burning and less muscle toning.
Worse yet, machines can cause muscular imbalance and excessive strain on your joints, leading to nagging injuries down the road.
If you want fast results, you MUST incorporate exercises that allow your body to move naturally with full range of motion so you can skyrocket your metabolism and put fat-burning on autopilot.
Mistake #4: Repeating The Same Workouts Over & Over
Repeating the same workout routine over and over is a surefire way to STOP getting results. We’re creatures of habit and we tend to stick to things we’re familiar with and good at. But when it comes to working out, if you want to make progress and keep seeing changes in your body, you’ve got to start switching things up.
You see, your body has an amazingly ability to adapt quickly and when it does, that’s when you hit the dreaded plateau and you STOP making progress.
Mistake #5: Doing Loooong Workouts
Longer workouts do NOT equal better or faster results. If you’ve been slaving away at the gym and your body isn’t visibly changing, you can’t do more of the same thing and expect a different result.
When it comes to getting lean and fit, your body responds to quality over quantity. I’m going to tell you the #1 way to super-charge your workouts—this simple, yet overlooked method is the single fastest way to getting lean and ripped while cutting your workout time almost in half. This technique will open up a can of whoop-ass on your workout!
How To “Fix” Your Metabolism
Alright, now that you know what NOT to do, here’s the good news…
Science has proven that there are specific types of exercises that trigger a potent fat-burning effect, which skyrockets your metabolism and boosts your fat-burn for up to 48 hours after your workout is over.
These exercises activate more of your muscle fibers, which creates a bigger metabolic boost, demanding more fat to be burned for fuel—so you can burn off the fat and KEEP it off.
There’s even more good news…
These exercises also stimulate your youth-enhancing hormones so you can slough away old, dead cells — making you look and feel years younger!
Listen: getting a lean, defined body with a rock-solid core is easy once you know HOW to trigger the right hormones in your body (and stop the production of the bad hormones that are making you fat and old).
Learn more from the author by Shin Ohtake, Fitness & Fat Loss Expert, Author of MAX Workouts
The 5 Best Most Effective Abdominal Exercises
1) Hanging Leg-Raises: A strenuous exercise, the hanging leg raise is a product of true gymnasts. All you need is a chin-up bar or equivalent setup. Grab the bar with an overhand grip about shoulder width apart, and while bending your knees raise your hips and curl your back as you bring your thighs to your chest. Lower slowly, and repeat.
2) Fat-Bar Holds: Again with a chin-up bar or equivalent, hold onto the bar with an overhand grip and hang with your arms and body completely straight. Hang for as long as possible until you can't hold on any longer, then rest for a minute and repeat. Remember you want to improve your strength, so aim to hang for a longer amount of time during each rep.
3) Overhead Reverse Lunge: All you need for this exercise is a light barbell or long wooden pole or equivalent. Hold the bar high above your head with arms straight, and step backward with one leg and slowly lower your body until your knee is bent at a right angle. Do multiple sets of 15-20 reps with rests in between.
4) Leg Raises: While lying on your back extend your legs and raise them off the floor to the highest degree while keeps your knees only slightly bent. Slowly bring your legs back down towards the ground, at about 6 inches from the ground, curl your legs towards your chest. Repeat 15-20 times.
5) Planks: While in push-up position, bring your arms in close to your chest, elbows tucked in and fists up near your face. Raise your body up off the ground and maintain a straight "plank-like" posture for 60 seconds. Only your toes and forearms should be touching the ground. After each rep, switch positions. Flip over and have your back towards the ground and chest pointing skyward, again only your feet and forearms should be touching. Keep your back straight and hold position for 60 seconds.
|Posted on July 19, 2016 at 11:30 AM||comments (0)|
Post Workout Nutrition and Shakes for Muscle Gain and Fat Loss
What shakes would i take to increase growth? If you do not provide your body with the proper post workout nutrition, you will not see the muscle gains and fat loss that you want.
While exercise is essential for gaining muscle and losing fat, it does place physiological stress on the body. When you exercise, the muscles’ fuel resources have been depleted and minor damage has occurred. This means that your muscles need repaired and replenished. Of course, the damage and depletion allow your muscles to adapt, as long as you only allow your muscles to be in this state for a short period of time.
Exercise tears down your old, less adapted muscles so the body can build more functional muscles. This process is often referred to as remodelling. However, unless you provide your muscles with the right materials, they will not be able to remodel themselves.
What should the goals of your post workout meal be? Your post workout nutrition should focus on accomplishing the following:
Reduce the muscle protein breakdown that exercise causes
Reduce fatigue and muscle soreness
Reduce cortisol levels after workouts
Replenish depleted levels of muscle glycogen
Enhance overall post workout recovery
Increase protein synthesis within the muscles
One of the best ways to make sure your body is getting the post workout nutrition it needs is to start drinking protein shakes after your workout. Protein shakes with whey protein offer many benefits. If you are not convinced that whey protein shakes are a great choice, here’s a closer look at the benefits of whey protein, how protein shakes enhance results, the continued importance of macro and micro nutrients, and other helpful post workout information.
The Benefits of Whey Protein
Protein is the building block of muscle, which is why it is so essential to fuel your body with protein after a workout if you want to see muscle gains. Exercise causes muscle protein breakdown, which means you need to replenish protein to increase protein synthesis within your muscles. One of the best ways to get your protein is to consume whey protein, which is easily consumed in a shake. Why choose whey protein over other protein options? Here are just a few of the benefits why protein has to offer.
Benefit #1 – Increase Strength and Size
One of the main benefits of whey protein is its ability to help you increase your strength and size. Research has shown that individuals taking whey protein have enjoyed great increases in muscle strength and fat-free mass. Whey protein can be especially beneficial when consumed both before and after a workout for muscle gain.
Benefit #2 – Reduce Hunger
If you are trying to lose fat while working towards muscle gains, you may be cutting your calories. Whey protein can help you achieve your goals, since it helps to reduce hunger. Studies have shown that consuming whey protein can reduce the levels of the hunger hormone for several hours. It’s common to feel hungry after working out, so a whey protein shake offers a great way to reduce hunger and stick to your nutrition plan.
Benefit #3 – Improve Your Immune System
Keeping your immune system strong and healthy is important when you are working out hard. Strenuous workouts have the potential to negatively impact your immune system by reducing glutathione levels. When you supplement your diet with whey protein, it helps to keep glutathione levels from plunging so low, which helps to keep your immune system strong. This can also help to reduce the impact of strenuous exercise on your gastrointestinal and nervous systems as well.
Benefit #4 – Preserve Muscle and Lose Fat
If your goals are muscle gains and fat loss, whey protein can help you to preserve muscle while losing fat. Studies have shown that adding whey protein to a reduced calorie diet can help you preserve muscle and lose body fat. In some cases, people trying to lose fat cut calories and the body begins to turn to muscle for the energy it needs. However, when you add whey protein to the mix, the protein protects and preserves your muscles while allowing you to lose extra body fat.
Benefit #5 – Fast Digestion and Bio-Availability
While many different forms of protein are available, whey protein offers an excellent choice because it can be digested quickly and it offers excellent bio-availability. If you consume protein like chicken or steak, it takes time for the body to break down the food so it’s available to your muscles. You don’t have this problem with whey protein. It’s quickly available to your muscles, which makes it an excellent form of protein to use when you’re choosing a protein source for your post workout nutrition.
I have excellant vegan protien and much more http://www.arbonne.com/pws/anneparr/tabs/home.aspx
|Posted on July 8, 2016 at 10:05 AM||comments (0)|
There is so much HOT YOGA out there these days, love to share what the HOT Yoga Dr. suggests.
TIP: What do you mean when you talk about ‘connections’ in yoga? Is it physical, metaphysical, cosmic?
It’s such a huge metaphor. So, in this email we’re talking of your hot yoga "interconnectedness".
If you’re after even more practical applications of all the poses then I recommend you take a look at:
Hello super yoga peep,
As promised, here's the second last instalment of this 4 part mini-series. There’s a tiny mention here of the last 2 emails. Now, down to business… This third system is the core of your yoga practice and follows on from the last 2 articles about how I recommend you take a systemic approach to Hot Yoga.
One System To Rule Them All! (Hehe)
Making improvements sometimes means you stand back from a ‘pose’ and look at how your body pieces movement and function together. If I can help you with one thing it is to find practical ways to think of your body in ‘systems’. You get to remove risk AND get better focus and become more present in your body and practice. A real win/win, wouldn’t you say?
The systems we already covered (last 2 newsletters) are:
1.Neck, shoulders and arms
2.Legs, knees and feet
Here’s the crucial link: You tie those systems together with the engagement of your muscles in your torso. It’s a real physical link! And I am going to show you some great examples of how they interconnect as you read on.
Just before we move on, these 3 big systems are simply examples that I chose for you to focus on - but there are many more which we explore in The Hot Yoga MasterClass.
What is core strength and why is it so vitally important?
Actually let's not think of it as core strength but as your core system. Because, broadly speaking it is a system of abdominal support for your spine!
For want of a better term, you have a floating sac of organs in your abdominal cavity which literally hangs off the inside surface of your back.
Surrounding this bag of goodies are some muscle layers.
The organs are protected around the back side by your back itself (by spine bones, scapulae and ribs). While at the front it's expandable and pliable so that you can do 'regular' things like eating, overeating(!), process your food, have babies and deliver them.
You need your core muscles to do just about anything:
* Walk effectively;
* Perform exercise;
* Lean; and
* Just about everything else … to your best ability.
The better your core system functions, the better you can do all the above. Of course you can probably do ALL those things above to a reasonable extent so it is very hard to even see the need to improve something when it’s not clear it needs improving!!!
Having great abs DOES NOT MEAN YOU HAVE A STRONG CORE.
You heard me! Yep, that strong looking, buff-looking yogi next to you (or staring back at you from the mirror) may have a 6-pack, be toned and fit but have POOR CORE STRENGTH. It’s hard to believe.
[Aside: I should ask you, do you think that you get a strong core by sucking in your stomach? (read on for the answer, because every Bikram class I have ever been a student in, has always told me to do this.)]
On the one hand many people let their abdominal muscles go. They have no abdominal tone, they are prone to back aches and abdominal conditions.
At the other end of that continuum are people who have well-toned muscular systems that support the spine in ALL their activities, from walking, yoga, lifting, bending and so on.
What's the middle ground?
Well one group of people LOOK, for all intents and purposes, as if they are healthy and toned and fit. They have strong abs. They work on their 6-pack. Their rectus abdominis or RA. They may even be the yogi next to you in class. But that’s just a perception that hides a different truth.
What makes up your Core Strength?
Core strength is often touted by fitness professionals and even some yoga teachers as abdominal strength.
This is a huge - and possibly risky - simplification.
It's a common misconception to think that because you have a 6-pack or strong abs that you have good abdominal support for your spine.
WARNING: This next section does contain the technical names for some muscle groups! However, it WILL help you really understand how to pay attention to some *very* important parts of your body ...
In broad brushstrokes we have the rectus abdominis muscles (the washboard muscles or RA) and the transverse abdominis (which we can refer to from now on as TA) and the external obliques.
While it's nice to have that external tone (of your RA or rectus abdominis that comes from crunches and sit-ups) the tone that REALLY matters and has a HUGE impact on your health, vitality, ability to breathe and keep a good posture (even your yoga postures) is that of your TA or Transverse Abdominis and the way all 3 muscles work together to form a complex brace.
So washboards and protective strength are mismatched if you don't have the underlying tone in your TA and your obliques.
What's worse, ab training (RA) to get a 6-pack can actually mean a LOSS OF STRENGTH in the exact area that you need it.
In fact an over-focus on abdominal muscle training (of RA) can be the cause of back pain.
We've all heard the phrase to 'suck in the stomach'. What that does is work your RA. This MAY but does NOT guarantee the engagement of your TA.
It only works for people who know HOW to do it.
But for those who don't - for example:
>> If you have had an operation
>> If you gave birth
>> If you sit a lot
>> If you slouch in your chair
>> If you are a chronic desk user who crosses your legs,
>> Or if you lean back into your chair
>> If you struggle in some of your yoga poses! ... then
... if you are keen on creating that tone in your abs, you could actually be contributing to a WORSENING of your problem if you only ‘suck in your stomach’.
This happens because you are overtraining the WRONG MUSCLES and causing a weakness in your TA. That's definitely an unintended consequence that has incredibly far-reaching results.
How do you discover or re-discover your core?
Well, if you know how to pick up a box or a child correctly then you know you'll be keeping your back straight and bending your legs and keeping a good center of gravity.
When you do this you will stack the cards in your favour to create effective hydraulic pressure in the abdomen which will protect your back.
This is because the sac of organs is made up of about 90% of water. Do you want that sac of water slopping out of control all over the place? No way!
Your core muscles work together to brace the liquid bag firmly against your spine, helping protect it.
As you can see this is a complex subject to tackle in one email. I just can't stand to short change you!
So rather than making it any longer I'll leave you to ponder whether you think you have good core strength. Next issue I'll give you some practical and SIMPLE ways to learn how to engage your core.
I'll also tie this entire series together for better understanding!
PS. Read the latest Customer Reviews for the Hot Yoga MasterClass here:
You'll get some idea how other people are getting even more of that wonderful feeling you get when you practice this yoga!
|Posted on July 8, 2016 at 9:35 AM||comments (0)|
Early Bird Registration ended June 30th and we still have lots of room in the lodge or in a tent for this fall's gloriously juicy healing retreat <3 Yes, that's what it is!
Our team of guides will leave you with your well full to the brim.
Announcing our JULY SPECIAL:
For the month of July, if you register with a friend or partner, save 10%.
EACH of you will receive 5% off your registration!!!
*You MUST email me with the name of the person you are registering with for tracking purposes [email protected]
Payment plans are available (please contact).
|Posted on June 27, 2016 at 6:50 PM||comments (0)|
Walk with Dr. D. Garon
Host: PARO Group Mobilizing Balanced Living
will warm-up & cool Down
BIRCH POINT PARK, BOULEVARD LAKE
7:00 -8:00 PM
A golden opportunity for social exercise
|Posted on June 14, 2016 at 8:30 AM||comments (0)|
This is scary. I have been using Advil for a long time for pain. Just recently chosen to bare the pain & try more topical remidies.
I know one of my daughters uses motin.
|Posted on June 14, 2016 at 7:20 AM||comments (0)|
Do you feel nervous over the slightest thing and struggle to deal with certain situations?
Clammy palms, pounding heart or feeling dizzy?
These can be common signs of anxiety, but often stress and anxiety are not clearly distinguished.
Stress is a response to what appears to be a threat in a situation and the anxiety is a reaction to this.
Experts say anxiety is characterised by impatience, poor concentration, a feeling of helplessness, irritability, being tense and restless.
Other symptoms which are more severe could include chest tightness, indigestion, dry mouth, fatigue, sweating and headache.
Below are a few tips on how to tame anxiety;
Caffeine is a stimulant, which prompts your body to release the stress hormones making you feel more stressed and on edge than you should be.
furthermore, caffeine is addictive, tea and coffee act like a drug.
Leading nutritionist Dr Marilyn Glenville, author of Natural Alternatives to Sugar, said: ‘As the effect of the caffeine wears off, you will want another one and then you are back on that roller coaster again of highs and lows, exactly like the highs and lows of blood sugar.
‘If you add sugar to the tea or coffee the roller coaster highs will be higher and the lows lower making you feel even more stressed.
‘Because caffeine acts like a drug, you wouldn’t be advised to stop suddenly and go ‘cold turkey’ because you could experience quite dramatic withdrawal symptoms such as headaches, nausea, tiredness, muscle cramps and depression.’
Work out what’s important
If you feel the symptoms of stress coming on, learn to get your priorities right. There is nothing in your life right now more important than your health, Dr Glenville stresses. ‘Learn to say no if you feel that you have taken on too much,’ she said. ‘Being assertive is invigorating and empowering. ‘It also helps to make lists of what is or is not a priority and to tackle the priority tasks first. This will help give you a sense of control over your life.’
Increase your ‘feel good’ hormone
We need to make sure that our levels of serotonin (the ‘feel good’ hormone) remain high. And, a simple change of diet can work wonders says Dr Glenville. She explains: ‘The body makes serotonin from tryptophan, which occurs naturally in foods such as dairy products, fish, bananas, dried dates, soya, almonds and peanuts.
‘Combining the foods mentioned above with unrefined carbohydrates, such as brown rice, wholemeal bread or oats, helps the body to release insulin to help tryptophan uptake to the brain.
Steady your sugar levels
An essential part of combating stress is to balance your blood sugar levels. Sugar crashes, which can happen throughout the day due to long periods without food and not eating the right foods, stimulates the stress hormones adrenaline and cortisol to be released. Dr Glenville explained: ‘This is because these stress hormones, apart from helping you to run away from a tiger, can also mobilise your glucose - which has been stored as glycogen in the liver - back into the blood stream. ‘This is why you can feel more jittery, irritable etc when blood sugar plummets.’ She advises ensuring you have a small meal every two to three hours that contains protein.
Up your fish intake
Almost 60 per cent of our brains are made up of fat, nutritionist Cassandra Barns explains. About half of that fat is DHA omega 3 fatty acides, which are found in abundance in fish. Hence why fish is often referred to as a great source of ‘brain food’. ‘Omega 3 are known as “essential” fats because our bodies do not make these so we must rely on eternal sources for these nutrients, such as eating oily fish, or taking a supplement,’ Ms Barns said.
Get a good nights’ sleep
Many of us experience feelings of pressure, tension, and nervousness., especially after a busy and stressful day and these feelings can feel more prominent at bedtime. Sleep is a significant part of living a healthy lifestyle, and many of us simply do not get enough. Martina Della Vedova, nutritionist at Nature’s Plus UK says: ‘If we don’t get enough sleep we can find it harder to adapt to challenging situations, and when we can’t cope as efficiently with stress it can be harder to have a good night’s rest.