Green Smoothie Recipe

Hello Everyone!

I got this delicious smoothie recipe from one of my clients (Thanks Linda!) and I had to share it with you. Even as a trainer I struggle to get enough vegetables in a day but this smoothie will be a huge help. Have an open mind and give this a try it tastes great and is sooooooooooooo good for you!

Ingredients:
2 celery stalks (chopped)
1/4 cup fresh mint (optional)
1 Naval Orange (peeled)
1 Tbsp Honey
2 Cups Frozen Mango Cubes
2 Cups water
4 Cups Spinach
4 Tbsp Ground flax seeds
1/2 Tsp Ginger (I use the paste you can get at loblaws)

Directions:
Place ingredients in the order listed in a blender and blend until smooth. Pour mixture in to ice cube trays and freeze until solid. Then you can pop them out and store them in freezer bags.
When you want a smoothie place one cup of water (or coconut water) in a blender with 3-4 of the frozen cubes, 1/2 a banana, a handful of berries (whatever you have on hand), 1 tbsp nut butter, and 2 tbsp of greek yogurt.

 

And there you have it! A delicious and nutritious smoothie full of vitamins and nutritients. Give it a try and see what you think!

Andrea :)

Old Lady Posture Pat II - Prevention & Correction

Happy Monday Everyone!

I apologise that I've been slacking a little bit on my blog posts. But I have a good reason I promise. Today we'll continue on the topic of 'Old Lady Posture', also known as kyphosis or upper-crossed syndrome, and talk about how to prevent it and correct it.

First lets look at the muscle imbalances that cause the problem. In the diagram below we can see that we have weaknesses in the front of the neck,  and in the shoulders while we have tight muscles in the back of the neck and upper back and in the chest (or 'pecs'). So what we need to do to correct this 'old lady posture' is to loosen the tight muscles and strengthen the weak ones.



Neck Strengtheners
To strengthen the muscles in the front of your neck start by lying on your back. Now lift your head and try to touch your chin to your collar bone. Do this for 10 repetitions 3 times. It sounds easy but its surprising just how much this burns! Strengthening these muscles helps pull the head back in to alignment so your ears are straight over your shoulders.



Shoulder Strengtheners
The next exercise is for strengthening those weak shoulders to help open up the chest and get your shoulders sitting back where they belong - right over top of your hips. To do this stand up tall, elbows at 90* and elbows pulled in tightly to the side of the body (like the picture). Now keeping your elbows in tight and shoulders relaxed push your hands as far back as you can with out breaking your form. The relax and repeat. If your doing this right it will BURN in your shoulders, and that's a good thing!  Do this for 10 repetitions 3 times.


Upper Back & Neck Stretches

Now lets stretch out those upper traps and levators that pull your shoulders up towards your ears. sit tall in a chair and drop your right ear towards your right shoulder then gentle place your hand on your head to add a bit of pressure to the stretch. Hold this for 30 seconds and then switch to the left side. I would recommend doing this at least twice per day, more if your at a desk all day.


 Chest Stretches

And finally lets stretch out the chest to allow the shoulders to sit back where they belong. Follow the diagram below for a fantastic stretch. I would do each one for 30 seconds at least twice a day.

Abdominal Strengthener
Last but not least lets strengthen out abs so they can support us as we stand up tall with perfect posture! And the best way to strengthen our abs is with a good old fashion plank. Do this from your toes or knees whatever level you are at and try to build up to holding it for 1 minute. I would do this 4-7 times per week.



And there you have it! How to prevent and correct old lady posture! I hope this has been helpful and if you have any questions or comments feel free to drop me a line!

Stay Healthy!
Andrea :)

Hungry for Change - Documentary

Good Morning!

Zach and I watched a fantastic documentary the other night and I just had to tell you guys about it. Its called 'Hungry for Change' and its all about our societies current relationship with food, from fad diets and how they affect our bodies to how the chemicals in our foods are used for other things for example there is a common ingredient in processed foods that is also used to winter-ize RV's!!!

It also has great stories of people who were once, unhealthy, sick and obese who changed their mind sets, eating habits and healed themselves not only emotionally but also aided in the healing of their chronic diseases including one women's cancer.

My homework for you all this week is to watch this documentary and change the way you look at your food. Because this will help your health and weight so much more than going on a 'diet'. And like they say, "Your health is in YOUR hands".

The documentary is now on Netflix (free 30 day trial) or check out their website:

http://www.hungryforchange.tv/



Stay Healthy!
Andrea :)

PS Stay tuned tomorrow for more on "Old Lady Posture" and how to prevent it!

Old Lady Posture - Part I: How it happens

Happy Sunday!

The other day I got asked about 'old lady posture' and if there is anything you can do to prevent or even correct it. And my answer? Yes to both! You absolutely can prevent and work to reverse what is called 'kyphosis'.

For many women, posture problems begin in junior high school. Perhaps you developed early and got into the habit of slouching to hide your breasts. Or maybe you were a head or so taller than most of your girlfriends and half the guys at school, so you slouched to minimize your height. This slouching then becomes a hard habit to break and your posture and back soon begin to pay the price.

Kyphosis, also called roundback, Kelso's hunchback, or a 'Dowager's Hump' is a condition of over-curvature of the upper back. It can be either the result of degenerative diseases (such as arthritis), muscular developmental problems, osteoporosis with compression fractures of the vertebrae, trauma or poor posture through life.

The most common type of Kyphosis, normally attributed to slouching, can occur in both the old and the young. In the young, it can be called 'slouching' and is reversible by correcting muscular imbalances. In the old, it may be called 'hyperkyphosis' or 'dowager’s hump'. The ageing body tends towards a loss of musculoskeletal integrity, and kyphosis can develop due to ageing alone. But this too can be corrected and prevented through correcting muscular imbalances.

 

If your a sloucher here is what happens: your chest and lower back muscles become very tight and inflexible while your abdominals and upper back become weak and underdeveloped. Your tight chest combine with your weak shoulders pulls your neck and shoulders forward and your weak abs make your lower back even tighter causing pain and ever worsening posture.

So you've been a sloucher all of your life and your starting to think that 'old lady posture' is in your future? Not to worry! Stay tuned this week for a writes up on prevention and correction!

Stay Healthy!
Andrea

The Economic Costs of Physical Inactivity and Obesity in Canada.

The Economic Costs Associated with Physical Inactivity and Obesity in Canada.

Stats don't lie, we spend a pretty penny on this epidemic not to mention losing loved ones before their time. 





















The results of this analytical review indicate that $5.3 billion, or about 2.6% of total health care costs in Canada in 2001, were directly attributable to physical inactivity. In the same year $4.3 billion, or about 2.2% of total health care costs, were directly attributable to obesity. These results confirm that physical inactivity and obesity are major contributors to the public health burden in Canada, and provide convincing evidence that reducing physical inactivity and obesity would substantially reduce health care spending.
Have a read through and see what you think!

http://www.nrcresearchpress.com/doi/abs/10.1139/h04-008#.UTzGSFcyT0R

Stay Healthy!
Andrea :)

Homemade Coffee & Cocoa Face Mask

Happy Sunday!

Although I must say that I am not much of a 'girly-girly', I prefer showers to baths and I rarely wear make-up, and 'chic-flicks' make me cringe. But even I enjoy a good at home spa evening when Zach's out with the boys. But the more I read the labels of the masks that you buy in the store the more I dis-trust them. Like food, if I can't pronounce what's in it I don't think I want it on my body. So I decided to search the web and find a mask I could make with ingredients already in my kitchen. And I found a great one! Its made of ground coffee, cocoa powder, milk and honey and it made my skin so soft!

Give yourself a nice relaxing spa day, evening or afternoon with all natural masks and scrubs. Try this one... although I'll admit its hard to smell it and not want to eat it. Another great thing? It costs a fraction of what similar all natural scrubs cost at Lush!

Coffee & Cocoa Face Mask

Ingredients:

• 4 Tbsp. finely ground espresso or coffee beans (I use my own grinder, but already ground coffee and even instant coffee work, too)
• 4 Tbsp. unsweetened cocoa powder (your basic Hershey's is perfect here)
• 8 Tbsp. dairy product. Choose whole milk, heavy cream, yogurt (must be unflavoured!), almond milk or coconut milk. Use less dairy if you like a thicker paste. Substitutions are allowed: Try an egg instead of dairy if you are an egg mask lover, or substitute oils, such as olive oil, extra virgin coconut oil or almond oil if you have dehydrated skin. If using oils, halve the amount or it will be too runny.
• 2 Tbsp. honey (if you have dry skin) or lemon juice (if you have oily skin)

Preparation:

1. If you have whole beans, finely grind beans in a grinder. Remember, beans should be finely ground so they don't scratch your face. If you just made coffee, you can use the freshly brewed coffee grounds, although they won't contain as much caffeine.
2. Mix coffee and cocoa powder in a bowl.  
3. Add the dairy product and stir until a smooth paste forms. You can use less dairy if you like a thicker paste. 
4. Stir in the honey. (I like to warm up the honey in a warm water bath or in the microwave so it mixes better). 
5. Apply the paste to your clean face and neck. Let the mask dry. Wet a washcloth and press it to your face to loosen the mask, then rinse with warm water.

If you have sensitive skin, you should avoid rubbing your face because the coffee grounds could potentially scratch your skin. It's really up to you, you'll get a feel for what your skin can take and how finely ground the coffee is. You can store the leftover paste in the refrigerator for several days.

Give this a try, I think you will love it!

Have a great Sunday and stay turned for some great new recipes this week.

Stay Healthy!
Andrea :)

Lose the Cardio! Start Weight Training for Fat Loss

Lose the Cardio! Start Weight Training for Fat Loss
http://www.theonestore.com/blogs/latest/7450414-lose-the-cardio-start-weight-training-for-fat-loss
 
Happy Hump Day!
 
Today I bring you an article from Olympic Nutrition and Exercise's Terra Marie and she is telling you why you need to weight trainin to loss fat. Have a read and see what you think!

WeightTraining for Fat Loss

Often, people associate muscle building exercises with gaining weight and cardio activities for fat loss. These methodologies are not true. Weight lifting is a very affective method for losing weight, increasing metabolism, and burning a maximum amount of calories provided they are done in the right manner. Sitting on a machine pushing a weight will get you little results. You need to get your body moving!

Changes to your Body Composition

When you lift weights you will gain muscle and lose body fat altering your body composition. Many people who jump onto cardio equipment to lose weight don’t end up looking much different even if they lose a significant amount of weight, they just become smaller. This is because they haven’t changed their bodies lean muscle mass.

Gaining lean muscle mass will tone your body and give your figure some shape. For a male, it will build your upper body to give you a defined chest, shoulders and back and you will gain the appearance of a healthy male body. For woman, it will tone up the droopy triceps, flatten out the stomach and lift the buns. Even if you lose 10 lbs of fat and gain a few pounds of muscle, you will see a significant difference in your body composition, changing the shape of your body.

Another benefit to gaining muscle is it takes more energy to fuel and feed muscle then it does for fat. Gaining 1lb of muscle will roughly burn 50 extra calories a day (there is still much debate as to how many calories 1 pound of muscle burns at rest in one hour). That’s roughly 350 calories a week!

Boost Metabolic Rate

Lifting weights is proven to boost metabolic rate both for short term and long-term affects. In the hours after an intense workout you will experience an increase in your metabolic rate. Weight lifting will also help you maintain your total amount of lean muscle mass, which creates a permanent increase in your metabolism.

What workouts are the BEST for weight loss?

Circuit style compound muscle group activities will maximize the amount of calories you burn, increase your metabolic rate and change your body composition. A circuit is when you go through a series of exercises with little or no rest in between. Compound muscle groups are exercises that utilize more then one leaver point. For example, squatting uses your hip and knee joint, which works more than one muscle group at a time. Using more than one muscle group will increase your heart rate. Thus your heart rate will be increased throughout your entire workout for maximal calorie burning affect.

Lift heavy! It is essential that you keep your weight intensity up for fat loss. This goes for ladies too!

Avoid doing weight machine activities because these usually require you to sit down and push or pull on a machine. This lowers the intensity of the workout because now that machine is doing the work of stabilizing your body for you.

Doing isolation activities for weight loss is also unproductive. Exercises like bicep curls and leg extension are great for those who either have a muscle imbalance they need to correct or they are a fitness model or bodybuilder where your body is being judged on perfect symmetry. These exercises are for people who already have a low fat percentage and are looking to increase definition and increase size in that specific area.
For those looking to lose weight but still want to tone their body, fear not! You will still tone your arms and legs etc with doing compound movements. For example, your triceps will get worked while doing pushing activities. Once you have reached your weight loss goal, then you can focus on targeting specific areas if needed.

How many reps and sets should I be doing?

It is suggested 8-12 repetitions at 3 sets is best for fat loss as appose to the myth of high repetitions (15-50 reps) being best. However, for beginners it is best to start between 15-20 repetitions until their body adapts to lifting weights. This will reduce risk of injury.

Cardio Training for Fat Loss

Slow and steady doesn’t always win the race! Long and slow cardio sessions will only cause a short rise in heart rate for an hour or two after training, taking away from the overall calorie burning benefits. Research suggests that High-Intensity Interval Training (HITT), such as interval runs, quick bursts of biking with recovery etc, will kick-start the metabolism and keep us burning more calories after the workout is completed. Optimal post-exercise calorie burn will occur with exercise performed at 70 to 85 percent of the individual’s max heart rate.
Pair your Diet and Exercise

Finally, it is essential to pair a proper weight loss diet with your training regime. Your diet should consist of healthy meals that fuel your body for your rigorous activity.
 
Stay Healthy!
Andrea

Change you thinking!

Happy Sunday!

 

The more I talk to people about their fitness goals and weight loss the more I find women (and to a lesser degree men) who actually HATE their bodies. They don't just dislike their little Buddha bellies or their hips they hate the whole thing. And it breaks my heart!

 

You body is the only one you have it moves you through your day, hugs your kids, kisses your significant other, creates beautiful things whether that's art, delicious meals for your family, even your kids. People generally identify themselves with their bodies, so, if you don't love your body, on some level you are not loving you. This leads to feeling badly about yourself and negative self talk which makes you more unhappy. Negative self-talk can be a real energy drain. If you love and accept your body, you won't feel so critical of yourself and you'll have more energy to boot!

 

When you accept and love your body, you tend to want to nourish it more with healthier foods, proper rest, and exercise. Thus, the celebration of your body becomes a celebration of healthy living and life and you are less inclined to choose unhealthy foods and habits. 

 

When you silence self critical thoughts about your body, you will feel an immediate shift from a more anxious, dissatisfied state that comes when you expect perfection from yourself, to one of of calm acceptance. This wave of acceptance will flow over to other areas of your life to reduce stress and build confidence.

 

And when we feel wonderful about our bodies, we naturally hold ourselves more upright, which improves posture and blood circulation to rejuvenate the blood flow to to our internal organs. This allows us to feel more energetic as we move through our days.

 

While you may fantasize about having a model-thin body or wear a bikini like a movie star, recognize that there is really nothing special about looking like a carbon copy of everyone else. You have so many distinctive features such as your hair, your eyes, your fingers, your toes and your arms. A positive body image is defined by how you love and appreciate how each of the unique parts makeup the whole of you.

 

 

 

 

 

How to start: invite your inner critic to change jobs and become your inner cheerleader. Start catching yourself when you think something negative and immediately turn it around. Next time you find you find yourself saying less than flattering things about your body I want you to stop yourself and think of what you would do if someone was saying these things to your best friend or significant other. Would you agree with them? No you would probably slap them and so you should! No more negative self talk people, that's all I'm asking today.

 

Stay Healthy!

Andrea :)