Fly Girl FITNESS Blog

Family Day Workout!

2012-02-19T15:46:00.000-05:00

Here are a few ideas to get the family moving on Family Day!

Alphabet Legs

· Lying on your back with legs in the air, spell out the alphabet as though the foot were writing on the ceiling – this can be done with arms as well

Balance and reach to hold hands

· Standing on one leg lean forward and reach to hold hands with your partner

Crab Walk Races

· With back facing the floor, walk on hands and legs. Find out who is the fastest!

Make an obstacle course

· Make sure to include climbing over, crawling under, moving sideways and backwards

· Make sure the kids help create the course – this is the fun part of the exercising!

Have fun!!!!

Valentine's Day Partner Workout!

2012-02-13T23:55:00.000-05:00

Here is a 5 minute treat for Valentine's Day! Enjoy!

Do each exercise for 40 seconds and rest for 20 seconds

Squat with high 5 or 10!

Squat

· Face your partner and do a regular squat on the rise reach both arms over head and high five your partner – add a jump if possible

· This works quads, hamstrings and glutes and the jump adds cardio and leg power

Side Shuffle mirror

· Again, facing your partner, side shuffle back and forth change

· deceleration/acceleration challenge with one leader changing directions at any point

· works cardio and leg muscles

Push-up Shoulder Tap

· Hold in a push-up position (either on knees or toes) lift right hand and tap partners left shoulder, alternate

Shoulder Taps

· Works arms and abs

Play catch with a tennis ball standing on one foot

· Working on balance and abs – to increase the level of abs try throwing the ball just to the side of your partner so they have to use core stabilizers to reach for the ball

V sit partner stretch

· Legs in a v – hold partners hand and gently help partner by slowly pulling their arms

· Stretches low back, shoulders, inner thighs, hamstrings

· Hold 30 seconds each – remember, the person being stretched decides where and when to stop

V Stretch

Ask Briar: Taste of Water

2012-02-02T08:42:00.000-05:00

I really don't like the taste of water but I know I should be drinking it. I purchase flavoured water is that good?

Briar: Most flavoured waters have added sugars, sodium or other chemicals that we should not be ingesting. Try adding slices of lemon, lime, oranges or cucumber to your water to add natural flavours. Also remember to store your water in glass or BPA free containers to avoid the plastics from leaking into your liquid.

Happy New You!

2012-01-23T11:22:00.000-05:00

Check out this great post from our new Fly Girl Fitness team member, Laura Petronzi!

One great way to kick-start your 2012 New Year’s resolution is to partake in a little healthy competition. Inspired by the popular weight-loss television show, “Biggest Loser” competitions continue to take place in offices, gyms and for goodness sake, even our own mayor is committed to a public display of weight loss!

At Fly Girl Fitness, twelve daring contestants have committed to the 2012 Transformation Challenge. All have been measured, weighed and photographed – the competition is on! It’s never too late to plan your goals. Here are five tips to help you on your way to a New You:

1. Think about your intention: Merriam-Webster defines intention as “a determination to act a certain way.” When you really think about it, intention is powerful. Why do you want to lose those extra ten pounds? Are you determined to transform you life and reap the benefits of flexibility, energy and happiness? Remind yourself of your intent when the going gets tough!

2. Wear gym clothes that feel great: The mirror is a powerful tool in weight loss. Have you ever noticed how many mirrors there are in the weight lifting section of the gym? Looking at yourself helps to ensure that your posture is correct and there is something to be said about seeing yourself sweat! Why not look great in the process too? Treat yourself to a new sweat wicking t-shirt in your favourite colour. (Check out Winners for great deals too!)

3. Find a gym/walking/workout buddy: We all have those moments where that taunting voice pops into our heads, “Do I really need to workout today?” It’s not easy to shut that down but if you have a fitness buddy, you’ll have a reason to stay on track. Turn your fitness time into your social time too. If you’re just starting out, why not fit in a weekly hour-long power walk with a friend. You’ll reap the benefits of a brisk walk, vibrant conversation and accountability too!

4. Share menu and recipe ideas: Working out is a big part of staying healthy but so is the food we eat. Fuel yourself with the highest grade and don’t get stuck in a meal rut! Look for new recipe and menu ideas and share them with your friends. Try something new while you’re at it – if you love the fresh salad rolls at your favourite Thai restaurant, try making a super healthy version at home. You’re bound to learn something new.

5. Have fun! It’s -3C out there today and it’s time to have some winter fun! Enjoy your city and try out something you’ve always wanted to do. Skate at City Hall, drive out to one of the ski hills for a snowboard lesson or power walk around your neighbourhood. You’ll earn that warm cup of healthy cocoa and feel great too. It’s a new year and the new you will appreciate it!

At Fly Girl Fitness we wish all of the 2012 Transformation Challenge contestants the best of luck!

Guiltless Hot Cocoa

2012-01-16T09:55:00.000-05:00

Winter is here (maybe) and with the cold weather comes the desire for cozy things like blankets, good books and hot chocolate. Not all hot chocolates are made equally, in fact many use powdered mixes with a host of preservatives and loaded with sugar. Below is a recipe for a cup of hot cocoa that is in fact good for you! Cocoa is an excellent source of antioxidants and has been used in folk medicine for ages. Recent studies have proven that cocoa can reduce blood pressure and improve cholesterol while giving you the myriad of benefits found in antioxidants.

The best part about this recipe is that you can adjust the ingredients depending on your own tastes and health needs. Reduce the sugar or use an alternative source, like honey, if you like or replace the milk with almond or rice products.

1. Fill a mug with milk and pour into a pot.

2. Add one tsp of raw sugar, 2 tsp of cocoa and a pinch of salt.

3. Bring to just before a boil.

4. Pour back into the mug and garnish with a cinnamon stick.

Enjoy!

Facing Fears

2012-01-11T17:45:00.000-05:00

Facing your fears is so important in life. Not only does it give you a bit on an adrenaline rush but it also makes you feel like you have truly accomplished something huge!

It’s the anticipation before hand, the racing of your heart as you are about to begin, the talking yourself through the first few steps and that huge sigh of relief when you are all done.

I had all these feelings recently when I went with a friend to do flying trapeze. Now I have done this before (a number of times actually) but I’m not a big fan of heights. I truly feel that the two hardest parts of flying trapeze are climbing the ladder and reaching for the bar!

Let me back track a bit here. My girlfriend and I arrived at the circus school for a Friday night drop in class with about twenty other people that we had never met. We signed a release form which listed all the posible injuries that may occur! We then stretched out while waiting around for class to begin.

When it was time, our two instructors explained all the safety rules and told us what was going to happen. We got our harnesses on and being the first two people on the list, up we went.

Like I said, the ladder is one of the worse parts for me. It is very rickety and I hate it! When at the top, I had to step around on a tiny platform about one foot wide and three feet long. Oh, I should mention that there is an instructor up top with you on that tiny platform!

Once you are in position the instructor hands you the trapeze pole and you hold on with one hand. The instructor holds your harness and you have to reach out with your second hand for that trapeze (this is the second hardest part). Then you listen for instructions and off you go!

The feeling of swinging through the air first by your hands and then from your knees is awesome! So freeing and fun.

For me the dismount is the best part. A backward sommersalt into the net. That’s when you get the relaxing, accomplished feeling of facing your fears. The knowledge that you have done something you are afraid of and survived is fabulous!

I encourage you all to find something that you fear and put it on your to do list in the upcoming months. No matter how big or small, it will feel great!

Here is a video or me facing my fear!

New Year's Resolutions

2012-01-03T07:39:00.001-05:00

If you are still working on some New Year's resolutions below are some ideas to get started or help you finish that list!

Goals are anything that you need done, want to do, want to learn, want to try or want to experience, place you want to go, people you want to spend time with.

Goal setting can often be more overwhelming than helpful. Here are some tips to make it more manageable:

· Tiny goals free up time for larger goals

· Crossing things off motivates us.

Make sure to set out the time frame for your goals.

· Daily goals

· Weekly goals

· 1 month goals

· 3 month goals

· 1 year goals

· 5 year goals

If we don’t set big goals then we will never achieve big things!

Most importantly, remember to break down big goals into small steps. This will help make each task you set for yourself feel manageable every day.

Holiday Stress

2011-12-26T18:51:00.000-05:00

Although December 25th is now behind us the upcoming weeks can be equally as stressful. More and more family events, New Years Eve celebrations and then getting back into a work routine - and if you have kids, getting them back in the school routine.

Please remember to take some time for yourself. Here are a few ways to slot out alone time and decrease stress.

1. Shut your eyes for one minute and don’t let one thought stay in your head for more than a second or two.

2. Take a walk around the block.

3. Take some time to read a book with a cup of green tea.

4. Have a nice warm bath!

Holiday baking

2011-12-20T20:15:00.000-05:00

It is the holiday season and what is better than holiday baking? I love making up plates of cookies to bring to friends and parties… and for a little nibbling myself. Here are two of my favourite recipes. Theses cookies are by no means healthy nutritional food choices, however, they are little bit better than the usual and they taste just as good. And an added benefit, both are gluten free! So treat yourself!

Peanut Butter Cookies:

1 cup peanut butter

¼ cup raw sugar

¼ honey

1 egg

chocolate chips (optional)

1) Preheat oven to 325° F.

2) Mix all ingredients together until well blended.

3) Roll into balls (they spread quite a bit) and place on baking sheet covered with parchment paper. Flatten with a fork. *wet hands/fork with warm water to avoid sticking

4) Bake for 20 min. Let cool for 5 min.

Nut Butter Cookies:

1 cup almond or sunflower butter

½ cup raw sugar

2 eggs

½ cup chocolate chips

1) Mix all together

2) Place on parchment covered cookie sheet

3) Bake at 350° F for 10-15 min.

Drink your weight!

2011-11-28T08:27:00.000-05:00

How much water should we be drinking everyday? Experts say 8-10 cups for a reason. They have a little formula to calculate the average amount of water consumption needed to support all the organs in the body. The formula goes, drink 1/2 ounce of water per pound of weight. A simple example is, if you weigh 100 pounds drink 50 ounces of water per day. The 8-10 class rule is based on an average weight of about 160 pounds.

This rule does need to be adjusted a bit if you are a very active person. Since exercise uses up more water, particularly the more you sweat, you have to drink more to retain a healthy amount of water in your system. So the formula changes to 2/3 ounce per pound.

Remember, remember in November

2011-11-17T17:17:00.000-05:00

November has several days in which people celebrate memory. November the 11^th is a time of reflection of our veterans, and in England November the 5^th is a time to remember a treasonous plot from the 17^th century. These two dates in November serve as a reminder that memory is a very powerful tool. What we can learn from this powerful display of remembrance is that memory is a crucial part of our make up as human beings. Not only do we remember with our emotions and our intellect but also with our bodies. And all of these aspects work together to enhance, change and adapt the other. So remember to take the time to remember, but also remember to think about the body, mind and heart as a unit which all engage to help us reach our goals, motivations and achievements.

So you are thinking about protein

2011-11-07T19:54:00.001-05:00

So, you are at the grocery store thinking about putting together a meal. First you might visit the produce section, look for a good vegetable or fruit to incorporate. Then you might go to the meat counter, check out what the butcher has to offer in the way of protein. These two key ingredients might lead to some sort of grain, sauce or side dish. But what if you used the produce section to look for your protein? Might sound crazy to those of us who eat meat, but our vegetarian friends have been in the know for a while.
Many vegetables actually offer a good amount of protein without any of the negatives that accompany meat, such as extra fat or carcinogens.
Look to green leaf lettuce which has 22 percent protein or cucumbers that weigh in at 11 percent. Add oranges or watermelons, both coming in at 7 percent, for the extra boost. And if you want your salad to really pack the punch through some sliced almonds on top, or others nuts and seeds, which are high in proteins as well.

The Raw Milk Debate

2011-10-24T12:13:00.000-04:00

Referred to in one article as “moo-onshine” the debate on raw vs. pasteurized milk has been in the spotlight on both sides of the border. With farmer Michael Schmidt going on a hunger strike to advocate for his right to sell raw milk, Ontario has been a hotbed for the debate since September. So what is the deal? Like every good story this one has two sides, both present compelling arguments.

From the food regulating bodies the argument is that raw milk can host many serious and potentially deadly pathogens, like E.coli, Listeria and Salmonella. This fact is what led to the laws against the sale of raw milk to begin with and one statistic states that deaths related to raw milk consumption have decreased from 25% to 1% since the regulations were initiated. These regulations state that milk must be pasteurized, a process in which the raw milk is heated to a regulated temperature for a regulated period of time in order to kill off these pathogens and other potentially harmful bacteria and to preserve it for long enough to make it from the farm to the store to your fridge. But what else is being killed off?

This is the argument of the raw milk side. Milk has naturally beneficial bacteria and properties such as lactoferrin. Raw milk is also said to contribute to allergy prevention and an increased immune system. Raw milk advocates also point to the statistics of food related diseases; raw milk is low on the list compared to things like seafood and poultry. At the core of the argument however is the fact that milk in itself is not necessarily the problem but the outside factors that change the properties of the milk, mainly the bacteria that cows are consuming that transfers into their milk and the period of consumption. Thus it is in the safe and healthy practices of farmers that determine the safety of the milk and a more localized distribution process. This argument has led to some interesting regulations in Vermont, including the consumers right to visit the farm and observe the health and sanitation condition of the cows and the processing of milk.

Originally, Michael Schmidt was acquitted of charges of illegal selling of raw milk because he was operating a cow share program. The consumption of raw milk is not prohibited so Schmidt’s process was deemed legal. People owned the cow but Schmidt housed it and processed the milk for them. All good… not anymore. The reason Schmidt is back in the spotlight is because of a courts decision to overturn the previous judges ruling. The reason this issue is becoming really complicated is the new questions on our charter of rights and freedoms (and similar issues are being raised in the US). As these legislations do not spell out our right to consume certain foods, or any foods for that matter, but simply our right to liberty, the question is being put forth of whether a court has the right to make the sale/consumption of any food illegal. Some would say yes, that this is a matter of our safety and that lives are being saved everyday because of this law. Some would say no, that this is a violation of our right to choose what is safe and what is not, and that if this is accepted for raw milk why not for meat, fruit, or any other food the courts deem unsafe for some reason.

The issues here go far beyond one farmers right to have a cow-share program; they are tied up in our health and safety as well as our rights and freedoms. In the end is one side correct? It is a tough call when both parties are advocating for health.

Toasted Pumpkin Seeds

2011-10-19T19:45:00.000-04:00

In the spirit of fall, Thanksgiving, Halloween and of course a good pumpkin workout, what better snack to have than Toasted Pumpkin Seeds! This recipe is from one of our favourites, Julie Daniluk.

Ingredients:

¾ cup fresh pumpkin seeds (amount that comes out of a medium-sized squash or pumpkin)

2 tbsp dill pickle juice

1 tbsp tamari (wheat free if needed)

Directions:

1. Pick the seeds out of the squash or pumpkin and rinse well

2. Heat a cast iron or titanium pan over medium-high heat. Place seeds in hot pan and dry roast until you hear a popping sound (about 3-4 minutes). Stir to avoid burning the seeds.

3. Pour in the dill pickle juice (or soy sauce if you prefer) into the hot pan, making sure to move your hand away quickly to avoid getting a steam burn.

4. Using a wooden spoon, move the seeds around until all the liquid evaporates.

5. Transfer to a bowl and let cool.

Pumpkin workouts!

2011-10-13T18:40:00.000-04:00

Have a few extra pumpkins around the house? Not sure what to do with them? How about pumpking a little fun into your workout!

There are tons of pumpkin exercises we can do…

· One arm bent over rows

· Push-ups with feet on the pumpkin

· Lunges with your back foot on the pumpkin

· Overhead presses

… to name just a few!

Use a big pumpkin as a weight for exercises like squats. Just holding the extra weight between two hands will increase your workout.

Or use two smaller pumpkins, one in each hand, to add weight to your walk. Even try some bicep curls!

Why routines are important...

2011-10-03T08:35:00.000-04:00

The world is full of studies on the importance of routines for children, but what about adults? Coming out of a summer freedom can sometimes be painful. Goodbye to weekends of relaxing at the cottage, sleeping in late, having picnics in the park and welcome to early mornings, lunches packed, dinners planned for the week and spontaneity thrown out the window. It's been a month now since the school year has begun again and this weekend's weather drop may have brought back some painful memories of the warm summer days. This is about the time when the question is being asked, are routines a drag or are they needed?

If we look to the artists of the world we might learn a piece of wisdom that is very commonplace in the creative sector. With a little structure comes the freedom and security to really explore and create something truly amazing. This is not a hard and fast rule but it does have a lot of validity. What a routine can provide is a framework for life. The daily comings and goings that ensures we do certain things to keep us healthy and at our peek. Waking up every morning after a good night’s rest, eating three meals a day, balancing work, play and relaxation (hopefully!), and getting to bed at a reasonable hour. Within that framework is the opportunity to explore and create wonderful moments of peace and joy. This October I am trying to embrace my routine and exploit it! I have my dinners planned out so I might just decide to enjoy one in a park or by candlelight instead of just at the boring old table... that is if the weather warms up a bit!

The importance of sleep

2011-09-23T08:44:00.000-04:00

I’m sure we all feel the effects of a poor nights sleep or a night where we do not get enough. Although getting enough sleep is not new knowledge it is important to remember from time to time. During sleep most of our body’s functions, such as our immune system, digestive system, brain, blood flow, breathing patterns, etc. get the time to relax and rejuvenate themselves. Without a full night sleep our bodies do not have enough time to restore to their fullest potential.

We refer to this process all the time in our speech patterns, “sleep like a baby, get some rest, sleep on it”, but sometimes it’s hard to put into practice with all the stresses in life. However, it is worth it in the end to take a little extra time at the end of our day to wind down and prepare for sleep. Taking 30 minutes before bed to have a quiet cup of tea or do some yoga can make the difference between a restful night and a restless one.

Slow and fast twitch muscle fibers

2011-09-15T02:38:00.000-04:00

Did you know that muscle fibers were not made equal? Some muscle fibers are referred to as slow-twitch and some as fast-twitch. These names indicate the rate that a muscle fiber works, and as you might have guessed the slow-twitch works slower and the fast-twitch works faster. But what does this really mean?

Slow-twitch muscle fibers respond or fire slower and can sustain their energy for long periods of time. These are the endurance muscle fibers, or the marathon runners.

Fast-twitch muscle fibers respond very quickly in short and powerful outbursts of energy. These are the sprinters.

Although the evidence does not conclusively suggest that a certain type of training will build either slow or fast twitch fibers, it has been documented that an athlete that engages in endurance sports (like the marathon runner) has a higher percentage of slow-twitch muscle fibers whereas an athlete that engages in short distance type sports (like the sprinter) has a higher fast-twitch muscle count.

Cold water = not so good water

2011-08-24T16:25:00.000-04:00

So, I went to visit Briar the other day and she has a water jug sitting on her counter because she likes to drink her water at room temperature. Ok, to each her own right? Wrong! As Briar's sister I know that most things she does have a meaning behind them and the water was no exception. So when I asked her why her answer was the following:

Your body is warm, it's body temperature. So when you drink cold water your body has to heat the water to body temperature before it can digest the water and benefit from it's goodness. Which means, if you are working out, in bootcamp say, and you take a sip of cold water your body will take longer to feel the effects and benefits of that sip. If you take a sip of room/body temperature water your body can starting using that water immediately! And of course if you add that small pinch of non-iodized sea salt to your water (not enough to taste) that helps your body retain and utilize even more of the water you drink!

And one more thing. Urinating 7-9 times per day is actually healthy for us. So drink up!

Loosen your bra

2011-08-17T15:24:00.000-04:00

I've just spent 5 full days (10 hours per day) in a course with Paul Chek, a leader in holistic lifestyle coaching! Here is a wacky tidbit I picked up:

Loosen your bra! Yup that's right, if your bra is leaving a mark across your back then its too tight. A tight bra can be an indication that the lymphatic system is being strangled and therefore not draining properly. If the lymphatic system gets backed up cancer can grow. So loosen your bra strap just a bit and while your at it check how tight your underwear and socks are too!

Thanks Paul Chek!

CanFitPro Month!

2011-08-09T00:15:00.000-04:00

What is inspiring me this month? CanFitPro! Every August Toronto hosts a huge professional fitness conference. It’s always packed with amazing workshops on new techniques, inventive ways to re-work old techniques, inspirational speakers from the biz, exciting equipment and of course it’s full of other fitness trainers from around the world. Besides the fact that I have to renew some of my certifications through CanFit every year, I go because I am always inspired by the energy and the expertise in each room. The workshops are a great way for me to bring new ideas to my bootcamps, but my favourite part… getting to talk to my colleagues. What is more inspiring than sitting with a group of people who share your passion and bouncing ideas around? I love hearing about what they are doing, the experiences they are having, what is working in their bootcamps and what isn’t. It is a place for me to really focus on improving myself as a trainer without having to spend time worrying about the day to day of my business. That’s the part I love… being in the room with bootcampers and helping them achieve their goals! I guess that’s why CanFit is always so inspiring… I get to be in a room with people who are helping me achieve my goal of helping other people achieve theirs. I can’t wait to share all of my new knowledge with you!

This month I wish that all of you are able to spend some time chatting with people who share your passion, whether it’s your business or a hobby, take the time, it’s worth it!

Over heating

2011-08-01T11:01:00.001-04:00

Lia: It’s hot! I don’t want to work out because the heat is making me feel tired and gross. What happens to our bodies when they get overheated?

Briar: The main concern is dehydration. When we get hot our body naturaly releases our heat by sweating. This is a sign that our body is functioning properly and is actually very healthy (although most of us don’t like to sweat!). If we do not replace our lost water and electrolytes (sodium in perticular) that is when we can be in danger.

Signs of dehydration can be very minor (headaches, dizziness, confusion, thirst, feeling tired or groggy) or they can be more severe (vomiting, diarrhea, tingling limbs, seizures, fainting). Extreme cases can result in death.

The general rule is to drink 8 cups of water per day. This however is not enough if we are exercising. We need to add 1-2 cups of water per 30 min of exercise. Another tip is to add just a pinch of sea salts to your water. This helps to replace your electrolytes that are lost when we sweat.

Lia: If you are in the middle of a workout and you start to feel overheated, what’s the best thing to do?

Briar: Rest! Stop your exercise routine and go down to a very slow walk or even sit or lie down if you are really not feeling well. Have water (preferably with the sea salts in it) and wait for your body temperature to decrease. You can also put a cold, wet compress on your face and/or run cold water over your hands to help decrease body temperature faster.

What exercises can I do with my dog?

2011-07-25T13:38:00.000-04:00

The newest member of the Fly Girl family - Megs

Lia: Now that the weather is so great I want to let my dog spend as much time outside as I can, other than a basic walk, how can I incorporate exercises for me with exercises for my dog?

Briar: Getting outside with your dog can be so much fun! Throwing the ball for a while is a great arm workout (if you are actually throwing it not using a tossing aid) and squatting to pick up the ball over and over helps the legs. Try running or jogging along side your dog for short burst while on a walk. Or add walking lunges having your dog heel beside you. It will be great training for your dogs patience while you are upping your own workout.

Running in the park is great for everyone involved

Get right down to the ground to pick up the ball

Here are some of Fly Girl Fitness’ Favourite Posts from the Previous Year to Get you Through the Summer in Health!

2011-07-18T11:27:00.003-04:00

January 2011

Goal Setting
It is that time of year again when everyone starts thinking about setting their goals for the next year. Whether it is a “new years resolution” or just a list of “to do’s” for the year, this is the time to do it.

Helpful hints…
*Brainstorm some general ideas.
*Chose categories to help you think of things you would like to do this year*Ask your friends, family and co-workers what their goals are. If you share then you will come up with new ideas for yourself and you are more likely to follow through with yours if other people know what you are planning to do. Build your support system right off the bat.*Look at your list as often as possible to keep those goals on the top of your mind. Keep them posted where you can see them at home, on your computer as your screen saver, as a list in your phone, whatever is most obvious for you.

Sample Categories to get you started…
1) Health! Of course this is the first one I would think of!!
2) Work
3) Relationships
4) Financial
5) Education
6) Adventure (we all need a little of this!

Take just a few minutes to start jotting things down. You will be surprised how the ideas start to flow.

This is also a really good way to make sure you have some balance in life. The first time I did this task myself it was very obvious where my focus was in life! All my goals were in one section! However, after taking some time to think about it and chatting with friends and family I easily came up with things for my other sections. In fact, the first year that I did this I ended up with 87 goals on my list! I didn’t get through them all that year, but I did achieve way more than I ever would have had I not made my category list.

Remember to be as specific as you can, keep your goals concise (the shorter the better on paper).

So go ahead and see what you come up with. If you feel like sharing I would love to see your ideas and goals for the year!

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December 2010

You Want Me to do WHAT?! Eat breakfast?

Does this seem obvious? Well, I’m going to say it anyways! Eat your breakfast, and I don’t mean those cinnamon buns that seem to appear on Christmas mornings! Many people find it difficult to keep their weight in check over the holidays, and it’s not just because of the turkey and dressing and pumpkin pie. One of the biggest reasons for weight gain over the holidays is the larger than usual portions that we eat! Along with the stress, the overload of parties with such great food and yes, the gravy! My best suggestion this season, always make sure to eat a healthy breakfast. You may be tempted to skip because of all the other food you will be offered later in the day or the hung over stomach from the night before, but trust me, healthy breakfasts and normal portion sizes of all those good dishes will keep you feeling good as well as looking good.

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November 2010

Getting Inspired: Continuing life with injuries

They say that the human body is miraculous in its ability to heal itself, persevere under duress and withstand extreme physical pressure, but I argue that the human mind is in fact the most miraculous element of ourselves, more so than the skin that re-grows a day or two after a cut or even a finger that re-joins itself to the body after its been severed. The mind can take us farther than our bodies ever can, and our devotion to the entertainment arts such as films, television, literature, theatre, even music, is proof of that. We can sit in our living rooms, safe from the snow, and travel to the Amazon rainforest, or sit in a café with a warm cup of coffee and read our way back in time to the days of Sherlock Holmes. So, when you are faced - knock on wood you never are - with a serious injury, remember the saying ‘mind over matter’. Men, women and children are living that saying every day and proving its truth.

This month I’ve been blogging about various injuries and how to deal with them. That process made me remember the exhilarating, inspiring experience I had while watching the men’s sledge hockey game in Vancouver at the Paralympics last winter. This game was fast, full contact and definitely active in every sense of the word. These athletes were not shying away from their disabilities; they were embracing them and using their lower body weight to their full advantage on the ice. I was amazed at these athletes and their ability to not only live with a disability but to actually use it to their advantage! Legs strapped down, but certainly not useless as these guys weaved, chased, ducked, passed the puck underneath their legs and, to put it delicately, attacked their opponents with every muscle in their bodies. I have never seen something more fully active than this game and that is because of the fact that these hockey players have taken something devastating and turned it into to something extremely useful on the ice.

I’ve included some of the pictures I took during the game and I discovered this video (link below) on the Hockey Canada website. It’s a bit long, but the first section tells the beginning of the stories of the players on Canada’s sledge hockey team, how they got started in this sport and why. The thing that I learned the most from this experience was that you always have the choice, no matter what your body is telling you, to control your situation or to let it control you… I think I’ll choose the former this month… and probably next month too!

http://www.hockeycanada.ca/index.php/ci_id/60000/la_id/1.htm (The sledge hockey video link is on the right hand side of the page about half way down)

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July 2010

You Want Me to do WHAT???!!! Bathe in green tea!

The benefits of green tea are talked about all the time… but you don’t just have to drink it, you can bathe in it too.

A green tea bath can draw out harmful toxins in your body while also healing any open wounds, like a cut, you may have. The antioxidants help to keep your body looking young and prevent illness. Soaking in a green tea bath means that your skin, the largest organ in the body, can directly absorb all the benefits of green tea that you get from drinking it. Plus, having a bath is a relaxing and soothing activity to distress at the end of your day. If you don’t have a bath tub, try just a foot bath!

Run a really hot bath, hot enough that a tea bag can steep in it! Put 6 green tea bags into the bath and let them steep for 15-20 minutes. The water should turn a yellowish brown colour, the same as a cup of tea would. Once the tea is steeped - the water should be cooler at that point but add some cold if it’s still too hot - climb in and relax. If you tend to have dry skin, add a quarter cup of olive oil to the bath, this will moisturize and provide added antioxidants.

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August 2010

Did You Know? What is sweat wicking material?

Sweat or moisture wicking material is a high-tech polyester that is designed to absorb very little moisture (about 0.4% compared to the 7% that cotton absorbs) but rather to allow the moisture to travel along it’s fibers towards the outside of the material where it can evaporate in the air. On top of that, polyester is a fabric that remains very strong when wet and resists stretching well. Perfect ingredients for work out wear!

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September 2010

Everybody’s Talking ‘bout… Proper Breathing During Exercise

You hear it all the time from trainers or the person on the DVD, “breathe in and breathe out”. If you are breathing why does it matter when you do it? Well… below are three really good reasons to make sure you breathe steadily during exercise.

1) Oxygen does not just go to your lungs, but to your cells and the cells in your muscles need to stay fuelled so that you can exercise them.

2) The best part about breathing properly during exercise is that it can actually make it feel easier. Ever try a push up while holding your breath? It’s hard! But if you inhale on the way down and exhale on the way up, the whole thing becomes much easier. Exhaling during the hard phase of an exercise actually helps us execute the exercise more efficiently because during an exhale our diaphragm contracts to stabilize our core unit making us more stable all over.

3) A build up of oxygen from holding our breath (especially during super hard exercises) can actually cause permanent damage to our lung tissue.

KEEP BREATHING!

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May 2010

Did You Know?

The Aloe Vera plant is the most closely related to the human body’s biochemistry!

This plant is almost a person… no not at all, but because it functions so closely to the way that we function, it can be an extremely beneficial healing tool. I’m sure you’ve heard of the benefits of aloe vera on burns, but did you know that drinking aloe vera juice can have some powerful effects on your colon? Aloe vera can help the intestines to clean out accumulated stuff (for lack of a nicer word to call it). In the long run this can help to ease acid indigestion, bloating, gas, constipation, diarrhea, ulcers, irritable bowel syndrome, Candida, and many other malfunctions of the colon. And, aloe vera has never been proven to have any negative side effects! Sound a bit better than the over the counter laxatives from the drug store? It sure does to me.

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June 2010

Taste Tester… Is your coffee rancid? And should you switch to green coffee?

I recently attended a seminar that just happened to take place in a coffee shop. But this was no ordinary coffee shop. The Merchants of Green Coffee (merchantsofgreencoffee.com) is a bit secluded but well worth the search. What do they do that’s so different from the Starbucks that is on every corner? Well… their coffee is GREEN. And I don’t mean ‘green’ in the environmentally friendly way, although that’s not to say that Merchants is not an eco-friendly place. In fact their philosophy is “Fresh Coffee, Fair Trade, Green Business”. Aside from being a company that considers their carbon footprint an important matter, the Merchants coffee is the colour green! Now, all coffee is green at some point but we never see it until it is roasted to a dark brown colour and most often pre-ground and even pre-brewed for us when we walk through the door. Not here folks! What makes the coffee here taste different from other places is that coffee beans, once roasted only stay fresh for 5 days and the Merchants only serve fresh coffee. Most of the places that we buy coffee beans from are roasted long before they are even shipped to the store we buy them. Another startling fact; coffee will go stale 3 hours after grinding and 15 minutes after it is brewed! Well, there goes my lovely Starbucks every morning. At Merchants, they keep their ground coffee fresh and they brew your cup right in front of you!

I went back to the Merchants of Green Coffee and bought a coffee, just a normal plain black cup of Joe and then I went to a commericial coffee Chain Store and bought a bold roast coffee (my normal choice). At the Chain Store I would add milk and a bit of sugar but this time I left it black. I tasted both one after the other and asked a few friends to try as well. We all agreed; the coffee from "The Chain" tasted considerably more bitter than the one from Merchants. The coffee from Merchants had a smooth taste to it and was very pleasant to drink without anything added. Now, I’m not a coffee expert and I don’t know the proper way to taste coffee (it’s a very intricate process similar to tasting wine), but I do know that I would choose the fresh coffee from Merchants over the stale stuff from "The Chain" any day.

The website for Merchants of Green coffee (merchantsofgreencoffee.com) is very comprehensive and has plenty of info, including my favourite page, http://www.merchantsofgreencoffee.com/news_community.html, an informative page about coffee and your health.

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October 2010

Everybody’s Talkin’ ‘Bout… _________ Water

Mineral water, spring water, alkaline water, etc, etc, etc. Everybody seems to have their own special type of water, and they will only drink that. Or, somewhere they heard that reverse osmosis water was the only water you should be drinking. Or, they claim to taste a difference between spring water and mineral water. What are they all talking about?! I looked into some of the most popular forms of water out there to see what really was different about them all. The choosing of which type you want to drink I will leave up to you. I may as well go in alphabetical order, so I’ll start with A.

Alkaline water (or Ionized water): Remember the pH scale from high school science class? This water is made to be higher on the alkaline side of the pH scale than the acidic side. Adding an alkaline substance, like alkaline water, can help to neutralize chemical imbalances in our bodies which often are on the acidic side of the scale, acidic food is one of the many reasons why we lean towards that side. The benefits of alkaline water are not yet fully endorsed amongst the medical and scientific world. However, many professionals do believe that the health benefits from being more alkaline are very powerful among certain medical situations.

Distilled water: Distilled water comes from the process of boiling water and capturing the steam to be condensed back down to liquid form. This process removes practically everything from the water, good, bad and all in between. This leads to some debate as many people believe that water from certain regions contain important minerals for our health that are sometimes difficult to find in other resources.

Mineral water: Speaking of natural minerals in our water, Mineral water is just that, water that naturally contains minerals or other dissolved substances. Sometimes these substances alter the taste of the water and they can give the water therapeutic benefits. Water with a lot of minerals is often referred to as “hard” water. The U.S. FDA classifies mineral water as having a minimum of 250 parts per million total dissolved solids (the technical jargon) with no minerals added, just the natural stuff.

Reverse Osmosis water: Reverse Osmosis refers to the filtration process used in this form of water. The process removes larger molecules and ions by applying pressure to one side of a selective membrane. What? I know. The normal osmosis process occurs in nature by a solvent moving from an area of low concentration through a membrane to an area of high concentration. Like water turning into ice, going from low concentration to high. And the reverse takes the high concentration of molecules from a natural body of water and removes them so that it ends up with a low concentration of molecules. This process is often used for turning salt water into drinking water. This filtration process is much more thorough than our tap water.

Spring water: Spring water simply is water that comes from a natural spring. It is normally bottled at the source with no filtration process at all. Spring water is considered to be free from contaminants because of its source and it doesn’t get altered by a filtration process. Spring water is one of the easiest types of water to find in grocery stores.

I hope this information gives you a bit more insight into the confusing and often overwhelming world of water. What is the second most crucial part of our survival (oxygen than water) has turned into big business and this can lead to a lot of campaigns, ads, and literature whose purpose is to get us to buy, not to improve our health. The most important thing, drink lots of water, whether it’s spring water, reverse osmosis, distilled or from your tap. Bottoms up!

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March 2010

You Want Me to do What??!!! Brush my skin

Although it seems a bit weird and for those of us who have tried it, a waste of time, dry skin brushing is an extremely beneficial process when done correctly. With a dry skin brush (available at many health food stores and spas) gently brush the skin on your arms and legs in a circular motion. The key to skin brushing is to always be moving towards the heart. Start with the feet and work up and then from the hands and work in. Avoid brushing sensitive areas such as your breasts. Then jump in the shower to wash away all the dead skin cells you just loosened up.

Skin brushing is hailed as an inexpensive way to create very positive health benefits. Some of the top reasons to brush your skin on a daily basis are:

· Stimulates circulation

· Improves the function of the nervous system

· Cleanses the lymphatic system

· Removes cellulite

· Removes dead skin layers

· Stimulates hormone and oil-producing glands

· Tightens the skin

Those are just a few of the many good reasons to brush your skin every day!

Pick Your Own Fruit!

2011-07-18T09:36:00.001-04:00

The weather is great! Plants are growing! Summer is here!

Farmers markets are great places to get locally grown, organic produce, but going fruit picking is a great activity that not only results in the freshest fruit but also results in a day of outdoor exercise! No matter what kind of fruit you pick you will have to stretch, squat, bend, walk and maybe pull a wagon full of berries up a hill. Fruit picking incorporates this low impact exercise in a pretty package… and you can bake delicious things afterwards, to go along with your healthy breakfast of fruit salad right!

I always love bringing my family or friends along for a fun day in the fresh country air!

The link below lists farms by regions so it’s easy to find one that is close by or on your way to a cottage.

Pick Your Own

Did You Know: Barbecue Benefits

2011-07-11T09:49:00.001-04:00

Barbecue’s are out in full force! Everywhere I go I can smell the distinctive smell of grilling and it makes me hungry. The best part about barbecuing is the health benefits… that’s right, it’s good for you! When you cook meat on a BBQ all the grease just drips away from your meat, unlike other forms of cooking where your meat ends up getting marinated in it’s own grease. So grill away!!!

The burger is a summer barbecue staple and it can be done many ways. Store bought, hand made, vegetarian, chicken, plain, spicy, and on and on and on. The Fly Girl Fitness new favourite burger… The quinoa-veggie burger from the latest Chatelaine! It’s gluten-free, completely vegetarian and filled with healthy stuff like quinoa and zucchini! http://food.chatelaine.com/Recipes/View/Quinoa-veggie-burger

Remember barbecues are not just for meat, although it is their specialty. Grilled vegetables are a great side dish and kebobs are easy, fun and delicious, Make them any way you want, all veggies, mix of meats, salmon, be creative.

Outdoor Exercising!

2011-07-05T10:17:00.000-04:00

Summer is finally here and its time to get outside! The weather alone should be your motivation right now. Fresh air and sunshine do so much for our health, energy levels and moods. Here is a quick list of some activities you can do while the sun is shinning.

City walk- explore your neighbourhood and enjoy the gardens
Biking- feel the freedom and wind in your hair!
Playground workout- take your kids to the park and do a workout on the bench and jungle gym
Hiking- there are lots of local forests and ravines for nature hikes
Frisby
Soccer
Baseball
Basketball
Swimming
Set up a mini obstacle course out in a field
Dog park- yes, take the dog to a fenced in area and run your heart out! Your dog will be so excited!
Skipping rope
Pogo stick!

I’m sure there are many more to add to this list. If you have any great ideas please add a comment to this post. I would love to hear what other activities you are doing outdoors.

Back Extensions?

2011-06-28T00:52:00.001-04:00

Client: “Why are we doing so much back extension work at the end of our 45 min. bootcamps?”

Briar: “The newest research says that when looking at people with herniated discs most of them have occurred because of too many abdominal crunches. Can you believe it?! Too much ab work and people are getting seriously injured. Therefore, in order to prevent herniated discs we need to counter balance our abdominal work by doing back work. Back extensions are the easiest and most effective way to work our lower back. We are also adding different types of abdominal exercises rather than doing hundreds of crunches.”

You Want Me to do WHAT!!?? Put black beans in brownies!

2011-06-28T00:49:00.001-04:00

Yup, black beans, that’s what I said.
The benefits of beans have been talked about for ages. I heard it from the school nurse in Grade 1, I saw it on the food chart, I’ve heard it on health shows, read it in books or magazines, been told to increase my intake by dietitians, doctors and nutritionists… but I’m just not one for the taste and texture of a black bean. I can do lentils or chickpeas, but when it comes to these guys I try to stay away. But then I came across a miraculous recipe that used kidney beans to help texture a brownie!
This recipe was found on http://www.epicurious.com/. Thanks!

2 cans black beans, cooked till soft
½ cup sugar (dry measure)
½ cup agave nectar (liquid measure)
4 oz unsweetened baking chocolate
¾ stick butter
½ cup walnuts
2 T decaf (or not) instant coffee (may omit)
1 T vanilla
4 eggs, separated

Prepare pan by lining 18x11 baking pan with parchment. Lightly oil it with canola oil or spray. Preheat oven to 325 deg.

Pulse black beans and walnuts in food processor to make a smooth paste. In a large bowl, combine black beans/walnuts, sugar, agave nectar, melted chocolate, melted butter, instant coffee, vanilla, and egg yolks to make a smooth, thick batter. In a second, smaller bowl, beat egg whites to stiff peaks. Fold egg whites into bean batter.

Spread completed batter in prepared pan. Bake 40 min or until top is dry and beginning to crack slightly. Cool in pan before cutting.

For 16 servings: 212 cal, 11.8 g fat, 24 g carb, 3.8g fiber, g, 6.0 protein

Foods that Heal

2011-06-21T19:09:00.002-04:00

We often talk about the benefits of specific foods like broccoli or avocado, but if they aren’t something you enjoy eating it can be hard to incorporate them into your diet on a regular basis. However, many herbs offer similar healing properties and are easier to incorporate into your regular diet. Adding some garlic to your pasta or some ginger to your chicken soup does more than add flavour; they add vital nutrients without requiring you to change the basis of your meal! Below are three of the top healers in the herb world… try adding one tonight to whatever you were planning on eating anyways, you won’t regret it and your body will love you forever!
• Garlic – a biggy… garlic is known to heal colds, bronchitis, asthma, pneumonia, earaches, sore throat, stomach aches, cramps, diarrhea, high blood pressure, high cholesterol, arthritis and more, it also has strong antibiotic properties!
• Cayenne – a potent spice, cayenne has great benefits for the heart. It is known to regulate blood pressure, lower cholesterol, cleanses the circulatory system, speeds healing of wounds, rebuilds damaged tissue, eases congestion, aids digestion, relieves arthritis, prevents infection and on and on and on.
• Ginger - used often in Asian cultures to season food, ginger is used to help cure colds, coughs, nausea and vomiting, inflammations, asthma and headaches.

Amaranth instead of brown rice

2011-06-13T11:59:00.000-04:00

Brown rice is fantastic! It’s a great alternative to gluten-based products such as pastas and breads, it tastes amazing and its texture is practically the same as its gluten counterparts so it’s easy to use as a substitute. So why would amaranth be any better than that?
Amaranth is kind of like a wonder plant. It has been a part of indigenous diets for centuries, spanning countries from China to the Americas. The amaranth plant can grow in almost any conditions; some of the streams of this plant are actually considered weeds! These things can grow! The fruit yields great seeds that can be used as a grain – amaranth grain is very similar to quinoa. On top of that the leaves are also frequently used for vegetable dishes, they can often be found in Asian stir-fries and soups.
Okay, so besides all those praise worthy facts above why use amaranth over something just as praise worthy like brown rice or quinoa? Because amaranth blows them all out of the water… amaranth has more protein, amino acids, calcium, magnesium, fiber and iron than all other gluten free alternatives. It contains close to the same amount of vitamin E as olive oil, is a great source of fatty acids all around and is lower in carbohydrates than most other gluten-free grains.
I think this plant has given us enough reasons to start incorporating it into our diets.

Local Farmers Markets

2011-06-07T22:02:00.001-04:00

It’s that time of year! All the local farmers markets are starting up and the fresh produce is growing in hoards! St. Lawrence Market begone… unless you are attached to it, in which case please enjoy for the rest of us who are too comfortable in our neighbourhoods to want to leave.

Here is a handy list of local farmers markets, when they open and close as well as there times and days. Eat fresh!

· Evergreen Brick Works (550 Bayview Ave)– Saturdays from 8 am to 1 pm, May 29-Oct. 31 (winter times are 9 am-1 pm!)

· East Lynn Park Market (1949 Danforth Avenue)– Thursdays from 3 pm to 7 pm, June 2-Oct. 27

· Withrow Park Farmers Market (725 Logan Ave)– Saturdays from 9 am to 1 pm, May 21-Oct. 29

· Leslieville Farmers Market (Jonathan Ashbridge Park, Queen St. E. at Woodward Ave)– Sundays from 9 am to 2 pm, June 5-Oct. 30

· East York Farmers Market (850 Coxwell Ave)– Tuesdays from 8 am to 2 pm, May 17-Nov. 1

· Riverdale Farm Farmers Market (201 Winchester)– Tuesdays from 3 pm to 7 pm, May 17-Oct. 25

Welcome to our new blog!

2011-05-31T21:41:00.000-04:00

We've changed our website so we had to change our blog too. The first test run of this new, and hopefully improved, blog will be the upcoming June posts... so here they are:

Everybody's Talkin' 'Bout... The Local Farmers Markets
Did You Know? Use Amaranth Instead of Brown Rice
Getting Inspired! Foods With Healing Powers
You Want Me to do What??!! Make kidney bean brownies?!

And keep your eyes out for our new blog category Ask Briar!