Anne Parr PRO TRAINER

Quick Tip #56

“Getting adequate sleep has been shown to speed up a person'smetabolism.” -

Dr. Travis McDonough

Find this and more Tips to stay Fit and in control of your life.

Getting enough sleep can be a problem from the time we are born to theend of our lives.  Let's look at how some of this may apply to us gettingenough sleep.

Let's start at birth we wake when we are hungry, wet oruncomfortable.  Where you told by your parents you were a goodsleeper?  This doesn't last long for mostof us although there are babies who take a very long time regulating a good 6 -8 hours or more.  There are also those who will have or feel they needlittle sleep all their lives.  We are all so different thus the norm doesnot work for us all.  Even if you don't sleep or feel you don't sleep allnight ensuring you take the time to lay the body down at a certain time everyday will help.  Being physically active during the day will also tire thebody so it demands sleep.  I know if I have a good exercise with a propercool down my sleep is much better.  Eating the right foods (and amounts) throughoutthe day and evening before bed will make a difference and may need to change aswe grow through the many changes that arise.  Being aware that food couldbe a cause of the restless or sleepless nights will help you make a positive adjustmentthroughout your live.   

Yoga and meditation are great ways to ensure the body prepares forsleep & or rests in alert mind awareness as the body relaxes.

If you tend to be hyperactive yoga & or meditation most certainlywould be a perfect match for you and a challenge to begin.  Moms who takethe initiative to see an infant that is in need of less sleep or put us a fussto sleep ( Mom will be so over tired from this baby constantly wanting to beawake she will need to nap every time the baby goes down even if it is for ashort time) can begin with a gentle massage, light stretching of the joints,soft music, a story time just before bed, dimming the lights will give the babysome tools they will instinctively use for the rest of their lives.

Most teens spend a great deal of time sleeping as their bodies growand change. School and work can make sleeping difficult when faced withdeadlines & challenges.

Pregnancy can also bring on some sleepless nights and that feeling ofexhaustion long before the baby arrives.  First time parents get littlesleep again depends on the child and their nature, environment etc. 

Change in weather winter/ spring/ summer/ fall all these seasons havetheir days where sleep is disrupted.

How we cope with the stresses in our lives also is a majorfactor.   What is your work schedule like, do you work shift work,long hours, very physical or sedimentary job?  All will have a fact in oursleep patterns.  Our lifestyles, theenvironment we live in and so much more.  Take time and enjoy the moment in time, everyspecial minute of the day as often as you can take a deep breath and pause…….

Want to share your thoughts, ideas and suggestions please do so. 

Have a wonderful day..   Anne

One of my new favourate beverages Almond milk is a great source of calcium excellant for those who have  lactose intolerance this is the dairy alternative people have been searching for.  

[It is a good source of unsaturated fats; the fats found in almond milk derive primarily from the natural almond oil. Almond milk is high in protein and omega fatty acids, contains no cholesterol or saturated fat, and has high levels of iron, calcium, potassium, magnesium, and zinc, as well as the antioxidants vitamin A and vitamin E.   Posted on January 19, 2012 by Stone Hearth News ] 

This beverage comes in many flavours great for smoothies, shakes and much more.

Enjoy your day.

Anne

Start your year off right by working in your target Heart Rate so you cansee results of your cardio vascular workouts.

Why is this important?  Cardiovascular fitness is one of the mostimportant components of fitness.  Through continuous activity the wholebody is involved, the heart and lungs & circulatory systems are trainedmaking daily life easier.  Increase in oxygen delivered to heart &cells increases energy, and active living.  The saying goes the more youdo the more you can do.  An active body is a happy body.

There are many benefits such as prevent cardiovascular disease, moreefficient heart,  lowers blood pressure, keep, increase stamina, improvesmetabolism for better weight management by decreasing body fat,  increasesHDL good cholesterol an decreases LDL bad cholesterol, lowers risk of diabetes,improves self image and self esteem so you feel better, reduces anxiety helpsmanage daily stress.

If you always work at the same heart rate for your fitness trainingyou will plateau, miss the gains from changes your body will gain.  Bychanging up your heart rate with your workouts up you will begin to see many newgains just as you did when you first started your fitness training but now itcan continue for a life time without the worry of job, life getting in the wayof your routine because you can adapt to changes easily.

Here’s a formula many athletes use.  All of us are different and may not fit the numbers we see of charts in the gyms.

Calculating your target heart rate

Before you get up out of bed in the morning take a 10 sec.pulse.  Multiply your pulse rate by 6 –the result is your resting heart rate (HR) for 1 minute.

Take                                                                  220

 Minus your age                                            - ________

= your maximum HR                                   = ________

Minus your resting HR                                 - ________

= Heart Rate reserve                                     = ________

X .7 to determine70% of your max HR      X ________

Plus your resting HR                                    + ________

= your training heart rate                              = ________

Your training HR may be different from posted charts. We allare different and some of us have higher or lower HR from standard norm(determine  .65. .7  .75 .8 etc.)

Recommending HR

Your maximum heart rate is how many beats per minute yourheart can beat. This formula is based on your resting heart rate.  The HR is a guide line as to how hard youshould train during your workouts. 

Some examples

                      220– Age 60 = 160 (= max heart rate)

Resting HR in 10 sec. 8 x 6 =   48 subtract from max HR

= 112 Beats per minute HR reserve

Multiply your % lets use 65% HR = 72.8 BPM

Add Resting HR 48 + 72.8 = 120.8 Your Training HR for 65%  to determine where you are as a:

-beginner or first year of exercising 50 – 60% HR

-intermediate regularly exercising 2 – 3 x week 60-70%

-experienced exercisers, athletes & supervised 70 – 85%

Prepared by Anne Parr PRO Trainer  www.anneparrprotrainer.com

Start NEW Start FRESH!

Yesterday was Little Christmas the day the Wiseman came to visit the Christ child.  Many still believe this is

the Jesus's birth day. 

                                               TO ALL

Happy New Year to All !

This year I want to share my best wishes to all! & completion of all your Resolutions

Have you made your New Years Resolution yet? Or do you?

Let’s look at a little at the meaning of Wishes and Resolution and out comeof both.

Wish

·       Wish is something we want, don’t have yet.

Resolution

·       An action we will take so our wish will becomereality.

Wish

·       Hope for not real

Resolution

·       Goal to accomplish realistic set target time.

Wish

A vision of  what will comeResolution

Complete see, feel  touch!

You can and you Will make your life Better start today!

Anne

Top 7 Ways Your Customers Can Boost Your Profits for You.  The best way to get started for the New Year is to Advertise Kate Marsden gives 4 points that will bring more for 2012.

By Kate Marsden Adlandpro Digest Free

1. Ask your customers what else they want - Many businesses know what their customers think of their services (although many don't even get that bit right!), but few actually ask them what other products or services they would like to see. Ask your existing customers what they would be interested in buying - it'll save you wasting time on the wrong things, and give you an order list for your new products!

2. Get Referrals - When was the last time you asked your customers if there was anyone else they know who might be interested in your services. If you are doing a good job, people are happy to recommend you. If not, you need to know that anyway or you'll have another bigger problem looming. Don't be afraid to ask - you might be surprised how many contacts you pick up.

3. Always Upsell When was the last time you tried to sell something more to your customer base? Ask your customers what else they would like to buy from you. You don't have to ask them all the time - but if you never do, they may simply not know what else you offer.

4. Go the extra mile - Think hard about your biggest clients or customers. Can you think of something that they would say you over-delivered because of something extra you did? If not, get busy quickly. Customers need to be reminded constantly that you value them and are doing more than just giving them what they pay for. Go the extra mile - whenever or however you can..

Re Cap: ask how you are doing?  What services your customers would like that you don't offer.  Evaluations of your services bring a friend or share with a friend.  Sharing what you sell other than fitness programs, workshops eductation.  I love to send birthday cards, sympathy, get well and special occations.  Be real be true!

Happy New Year to All Maay 2012 bring Happiness & Good Fortune to all.

Anne Parr

Best way to reduce Stress during the holidays is to stickwith your regular routine as much as you possibly can and don’t beat yourselfup if you miss one or two.  Mostimportant is sleep don’t let yourself get over tired.  This can be a challenge when you have manymore commitments with social gatherings.

Plan ahead enjoy the parties with more chatting with people,go for the fun aspect without over doing the alcohol and be choosey what youeat.  It’s OK to splurge a little once in a while.  This way you will not only enjoy you’re self more you’ll even remember how much fun you really had witheveryone. 

Live, Laugh and Love! Have a Happy Holiday Anne Parr  PRO Trainer FIS

It seems like every year we are bombarded with messages about some new unknown supplement, fitness trend, or other health-related product that’s supposed to be the next big panacea for producing mind-boggling weight loss and the body you’ve always wanted. Don’t you know if somebody actually came up with that ever-elusive “magic pill” gimmick for improving weight and health that they’d make Bill Gates look like a welfare recipient with all the money that would start pouring in hand over fist? But, alas, it’s never gonna happen. Even still, the diet industry is big business because clever marketing and strategic products are being aggressively targeted to a captive audience of desperate people who are tired of being overweight, unhealthy, and out of shape. That’s why tactics like these have helped crazy diet schemes strike it rich seemingly out of nowhere overnight preying on the innocent. The latest of these is the “Body By Vi” program from Visalus Sciences. I first heard about this company from a friend of mine at church (I’ll call him John) who has worked in various sales jobs as his primary source of income for most of his life. Knowing that I have a substantial following online from people who are interested in the subject of weight and health, John invited me over to his house to make me a healthy milkshake that he said he could taste like any flavor I wanted. Wow, sounds impressive. Actually, not really. I’m a natural skeptic and was hesitant about spending any of my valuable time listening to what he had to say. But because I respect John’s faith and sales success over the years, I decided to hear what he had to share. What I discovered in those two hours was a much bigger lesson in why low-carb dieters should be wary of these Visalus products.

What’s funny about Visalus is it is a typical MLM (multi-level marketing) company requiring you to buy into the company and to find other enrollees to sponsor as part of your personal pyramid network. I’ve never understood why I’m always approached by people to join their favorite MLM (from Amway, Avon, Pampered Chef, MovaVie, Cutco, Shaklee, Pre-Paid Legal and every other one you’ve ever heard of), but I guess I have that certain special something they are looking for. Maybe it’s because I enjoy talking to people and feel comfortable holding conversations that they think would make me a great salesman. I dunno, but I’ve been bombarded with people trying to get me to join their MLM since I was a teenager and it’s still happening to this day. John just knew with what I already do for a living promoting healthy nutritional concepts on my popular blog and podcasts that Visalus would be the perfect fit for me.

I suppose he knew what he was getting himself into asking me to try a protein shake product from Visalus…but maybe not. As he and one of his fellow Visalus promoters were trying to paint a picture of how I could attain financial freedom through being involved in this company (this is the major thing I ABHOR about MLM schemes–”join our team and all of your money woes will disappear”–UGH!), I was reading through the paperwork they had in a big 3-ring binder describing the Visalus plan featuring the aforementioned protein shake mixes. Anyone who knows me will tell you I read labels very carefully before putting something inside my body. If there is an ingredient in a food I am going to consume that I don’t want to have in me, then I want to know beforehand. Scouring the ingredients list of this Visalus protein shake mix, I noticed the very first ingredient in the shake was the primary source of protein–SOY!

I engaged John in a conversation about this expressing my concerns about the protein source being soy instead of whey, for example. He said, “Oh, I’ve only heard good things about consuming soy. I thought it was supposed to be healthy.” I explained to John about my podcast interview with Dr. Kaayla Daniel who wrote the book The Whole Soy Story: The Dark Side of America’s Favorite Health Food and that I personally prefer to steer clear of this darling ingredient of the low-fat diet advocates. Speaking of dietary fat, there was only 1g of it in this Visalus protein shake mix along with 7g carbohydrate (5g of which is dietary fiber) and 12g protein in this 90-calorie meal replacement shake. When I told John the fat-protein ratio was way off base from what I would typically consume (my ideal food intake is high-fat, moderate protein, low-carb), again he repeated that he thought consuming less fat was healthier. It was a teachable moment that I didn’t mind sharing with him because I respect him and wanted to make sure he fully understood the concerns I had with this MLM company he had associated himself with.

Reluctantly, I agreed to have him make me one of the Visalus shakes as he promised to me when we spoke on the phone. He said, “I’ll make whatever milkshake you want and it will taste just like the real thing!” My favorite flavor is cookies & cream, so that’s what I requested. When I inquired about how many flavors Visalus made, he said he likes to take the vanilla shake mix and blend it with ingredients to make whatever flavor I wanted. I was confused somewhat by this answer. When I inquired further about my cookies & cream milkshake, he assured me it would taste amazing and be healthy because he used skim milk and Oreo cookies! O-M-G! Are you freakin’ kidding me?! Here I thought it was a cookies & cream flavor and he’s putting sugary, wheat-based carbage in this “healthy” shake. I was flabbergasted to say the least and explained that the supposed benefits of consuming the nutrition contained in this shake don’t override the huge insulin-spiking carb bomb he just added to it. Since he took the time to make the shake, I appeased him by having one small sip. YUCK! It was so gross I told him I wouldn’t be able to finish it. I was sorely disappointed. John said he’d share my concerns about the soy, fat content, etc. with the Visalus company and see what they say in response. More on how they responded in a moment.

I’d been meaning to blog about this for a while, but it came to a head again recently after I received the following e-mail from a new blog reader who was excited about this new company she’s involved with–Visalus:

More information: http://livinlavidalowcarb.com/blog/low-carb-dieter-beware-soy-based-body-by-vi-visalus-protein-shake-mixes-not-a-panacea/12336

More important is Healthy balanced eating than short term quick fix products that don't allow a journey to wellness to occur.   Mantaining proper exercise and nutrition is the key to a better life.  If you are struggling see the professionals who will help you make a change for life. 

Share your comments and your concerns.

Wishing you a fun safe Christmas! 

Anne Fitness & Health for life!

I will be making a conscious effort to wish everyone a Merry Christmas this year ...

My way of saying that I am celebrating the birth Of Jesus Christ.

So I am asking my Blogging buddies, if you agree with me, to please do the same.  

And if you'll pass this on to your blogging buddies, and so on

...maybe we can prevent one more Canadian (or American) tradition from being lost in the sea of

"Political Correctness".

Written by Andy Rooney , a man who has the gift of saying so much with so few words.

I've learned.... That the best classroom in the world is at the feet of an elderly person. I've learned.... That when you're in love, it shows.

I've learned.... That just one person saying to me, 'You've made my day!' makes my day.

I've learned ....That having a child fall asleep in your arms is one of the most peaceful feelings in the world.

I've learned .... That being kind is more important than being right.

I've learned .... That you should never say no to a gift from a child.

I've learned ....That I can always pray for someone when I don't have the strength to help him in some other way. I've learned ....That no matter how serious your life requires you to be, everyone needs a friend to act goofy with.

I've learned ....That sometimes all a person needs is a hand to hold and a heart to understand.

I've learned ....That simple walks with my father around the block on summer nights when I was a child did wonders for me as an adult.

I've learned ....That life is like a roll of toilet paper. The closer it gets to the end, the faster it goes.

I've learned ...That we should be glad God doesn't give us everything we ask for.

I've learned ....That money doesn't buy class. I've learned ....That it's those small daily happenings that make life so  spectacular.

I've learned ...That under everyone's hard shell is someone who wants to be appreciated and loved.

I've learned ....That to ignore the facts does not change the facts.

I've learned ....That when you plan to get even with someone, you are only letting that person continue to hurt you.

I've learned .... That love, not time, heals all wounds.

I've learned ....That the easiest way for me to grow as a person is to surround myself with people Smarter than I am.

I've learned ....That everyone you meet deserves to be greeted with a smile.

I've learned ..That no one is perfect until you fall in love with them.

I've learned ...That life is tough, but I'm tougher.

I've learned ....That opportunities are never lost; someone will take the ones you miss.

I've learned .... That when you harbor bitterness, happiness will dock elsewhere.

I've learned .... That I wish I could have told my Mom that I love her one more time before she passed away.

I've learned ....That one should keep his words both soft and tender, because tomorrow he may have to eat them.

I've learned ....That a smile is an inexpensive way to improve your looks.

I've learned ....That when your newly born grandchild holds your little finger in his little fist, that you're hooked for life.

I've learned ....That everyone wants to live on top of the mountain, but all the happiness and growth occurs while you're climbing it.

I've learned ....That the less time I have to work with, the more things I get done.

To all of you ....Make sure you read all the way down to the last sentence.It's National Friendship Week. Show your friends how much you care. Send this to everyone you consider a FRIEND, even if it means sending it back to the person who sent it to you. If it comes back to you, then you'll know you have a circle of friends.

HAPPY FRIENDSHIP WEEK TO YOU!!!!!!

YOU ARE MY FRIEND, AND I AM HONORED!

Life is a lesson, you'll learn it when you're through