New Blog: Compass Fitness

Hi Everyone!

Just a reminder that I am still blogging away but I have a new home :)! I now blog on the Compass Fitness website: http://compassfitnesskingston.com/blog-2/, which is my new companies website. I'm still posting awesome recipes but I'm also post more now on meditation, stress management and all natural recipes for home and beauty products. So come and check me out!

See you soon,
Andrea :)

Grand Opening Pictures



Happy Monday!

 

I just wanted to thank everyone who came out to out Grand Opening Celebration on Saturday (About 65 people)! And to those who couldn't make it I thought I would post some photos today so you can be part of it too. We had Kat McMonagle (RMT) giving free massages and I don't think she stopped once in the entire three hours! We also had raffle prizes, free class passes, games and snacks to make it a great day.

 

Enjoy the pictures and we hope to see you soon!

 

 

 

Us in front

 

Our cake!

Zach & I cutting the cake

Snack & Drink Table

Lots of people enjoying the party

The spring ball competition begins

Raffle Prizes

Guests hanging out

Kat McMonagle (RMT) giving free massages

Our little garden is growing!
www.4squaregardening.ca

 



Stay Healthy!

Andrea :)

Party Time & Special Offer!

Hello Everyone!

Its finally here - Compass Fitness Kingston's Grand Opening Celebration! Its going to be a great day full of prizes, snacks, a slide show, games and massages.

Its today (May 11th, 2013) from 2:00pm-5:00pm feel free to stop in and say hi or stop in stay awhile and have a great afternoon.

We also have a very special offer today for those of you coming to our Grand Opening and those of you who are there in spirit:



Today only in celebration of our grand opening we are offering our comprehensive 90 minute assessments at 1/2 price! That is a $75 value for $37.50 (tax included)! For that $37.50 you get assessments of nutrition and wellness, muscle function, current fitness level, current state of overall health and physical benchmarks such as measurements. Then we also go over strategies to reach your goals and give you helpful tools to make sure you stay on track!*

You can purchase one while your at the party today or on our website:
www.compassfitnesskingston.com/our-services-2/

See you this afternoon!
Andrea :)

* Offer valid today only, Limit one per person

Reminder - Grand Opening Party!

Hi Everyone!

Just wanted to send you a quick reminder that this Saturday is our:

 

You are invited to our Grand Opening Party! This is your chance to check out our brand new studio, meet the trainers/owners, have a free massage, eat some snacks and learn all about us and all of the services and programs we have to offer! There will also be special offers and free giveaways! See you there.

 

Update: Adam from Body Systems is sending some things to add to our awesome raffle prizes which so far include a new yoga mat, a hand made silk yoga mat bag, sugar body scrub and other amazing treats!

 

When: May 11th, 2013 2:00pm-5:00pm

You can just show up or RSVP on our facebook page: https://www.facebook.com/#!/events/124111991117620/

 

See you there!

Andrea :)

Chocolate Zucchini Muffins

 

Hello Everyone!

As promised here is a delicious chocolate zucchini recipe that I got out of ‘The Looneyspoons Collection’ cookbook! I did make a few tweaks to lower the amount of sugar and increase the fibre and I think I made it even better!

Ingredients
1 Cup All purpose flour
1 1/2 Cup Whole wheat flour
1/2 Cup Unsweetened cocoa powder
1 1/2 tsp Baking powder
1 tsp Baking soda
1 tsp Cinnamon
1/2 Cup Organic sugar
3 Eggs
1 1/2 Cup Unsweetened apple sauce
1/3 Cup Coconut oil
2 tsp Vanilla
1/4 Cup Milled/ground flax seed
2 Cups Zucchini packed & grated
1/2 Cup Mini semi-sweet chocolate chips
1 Scoop Protein powder (optional)

Instructions:

1. Preheat oven to 350*F. Spray muffin pans with pam and set aside.

2. In a large bowl, combine flours, cocoa, baking powder, baking soda, cinnamon, salt, protien and flax. Set aside.

3. In a medium bowl, whisk together sugar, eggs, applesauce, vegetable oil and vanilla. Stir in zucchini. Add wet ingredients to dry ingredients and mix just until dry ingredients are moistened. Fold in chocolate chips.

4. Pour batter in to muffin pans and bake for approximately 50 minutes. Cool for 5 minutes in the pan then remove from pan and cool on wire rack before serving.

And there you have it! Delicious and nutritious zucchini muffins. Give them a try and see what you think.

Stay Healthy!
Andrea

PS I'm doing most of my blogging now on our new website www.compassfitnesskingston.com check it out :)

We're Ready!

Hi Everyone!

I have exciting news! Our equipment has finally arrived, the phone and internet and up and running and our uniforms have arrived. Do you know what this means?... We're ready for you!

And to prove it I wanted to share a few photos of the finished product :)

Panoramic view from the front door

Equipment

Workout space & equipment

Waiting area

Us in our uniforms!

 

 

For more information on our new adventure please visit www.compassfitnesskingston.com!

 

Andrea :)

 

PS Stay tuned for an amazing chocolate zucchini muffin recipe in the next few days.

23 1/2 Hours by Dr. Mike Evans

Hi Everyone!

Some of you may know I'm going through training right now to be a volunteer with Kingston Gets Active so I can help spread the news about the importnace of people getting their buns off of the couch! During my training they showed us a really great video about the the scientifically proven effects of excerise. So now I'm passing this video on to you as homework! Yay homework!

Its actually only a few minutes long (I think 9 minutes maybe) but definitely worth watching. And if nothing else it will show you some mind blowing statistics!

23 1/4 Hours by Dr. Mike Evans
https://www.youtube.com/watch?v=aUaInS6HIGo

Enjoy!
Andrea :)

Grand Opening Party - You're Invited!

Hi Everyone!

I just wanted to invite you all to our company - Compass Fitness's Grand Opening Party!

 

Who: You!

 

Where: Compass Fitness 1-675 Arlington Park Place, Kingston ON

 

When: Saturday May 11th, 2013 from 2:00pm-5:00pm

 

What:

This is your chance to come and check out Compass Fitness, Kingston's first Wholistic Wellness Studio! Meet the owners/trainers, have a free massage, try some healthy snacks and see what our little studio is all about! This is an open invitation and everyone is invited! You can RSVP by e-mail, on our facebook event page: https://www.facebook.com/#!/events/124111991117620/, or just show up!

 

See you soon!

Andrea & Zach :)

 

PS Check out www.compassfitnesskingston.com because I'm putting up a tun of new recipes!

 

 



Update: We Are Looking Good!

Hi Everyone!

Have a look at our beautiful new studio! We are just waiting for a few more pieces of exercise equipment and we are ready to rock!

Andrea :D

Don't Quit!

Under Construction: The Floor is In!

Hello!

 

 

I'm happy to say that all of the painting is done and the flooring is installed! The first picture here shows the 3 huge piles of tile we started with. And the second shows the finished (but dusty) product.

 

 

 

 

 

We are so happy with how it tuned out and our equipment is coming today! So it looks like we will be ready to train out awesome clients next week.

 

Stay tuned for more updates about the business and hopefully new recipes in the next few days.

 

Stay Healthy!

Andrea :)

Fit for Work

Good Morning Everyone!

I found a great article on healthy and fit employees getting more done at work. Have a read through and see what you think.
















http://www.hcamag.com/article/fit-for-work-healthy-employees-get-more-done-174223.aspx

And stay tuned for more updates on the studio!

Stay Healthy!
Andrea :)

Under Construction

Good Morning Everyone!

 

We've been working so hard to get our studio up and running that I haven't had time to write! So today I thought I would post some photos so you could see how its coming along. With any luck we will be ready for clients one week from today!

 

Enjoy the pictures!

 

 

Front of the studio

 

 

Back of the studio

 

Bathroom

 

Zach (Co-owner) & Crystal Painting up a storm

 

The colours are on! You can almost picture the end product now - just imagine black and grey flooring and nice new shiny black machines!

 

I hope everyone has a fantastic week and as always if you need anything drop me a line!

 

Stay Healthy!

Andrea :)

The Time is Here!

Hello Everyone!

I have some sad but exciting news! After over two and a half years at a large commercial gym I've decided to go out on my own! I will miss all of my coworkers and all of the amazing members that made my job so fun. But it is time for me to move on to bigger and better things. What is this bigger and better thing you ask? Why its Compass Fitness my own little training studio! Its a project that I've been thinking about doing for years and have finally got the plan and the financing I need to make a go of it. And I am so excited to open the doors!

For the next two weeks or so I'm going to be posting pictures on facebook of our transformation from an empty undecorated unit in to our beautiful training studio. Find us (and like us) on facebook: Compass Fitness Kingston.

And I'd also like to invite you to check out my new website www.compassfitnesskingston.com its just in its beginning stages but its got some great content including success stories, details about our services, links to great resources and lots of information about the company and our philosophies.

Andrea :)

Healthy Cheesecake? Yes!

Hello Everyone!

Long time no post I know! I hope everyone had a fantastic Easter weekend. This Easter I set out to make a healthy but delicious cheesecake. It took some research and finger crossing but I think I got it! So here it is: Greek Yogurt Cheesecakes


Ingredients:
Creamy Part
1 1/2 Cups Coconut Greek Yogurt (or vanilla)
1/2 Cup Light Cream Cheese
2 Eggs
1 Tbsp Corn Starch

Crusty Part
1 Cup Graham Crumbs
1 Cup Oatmeal (not instant)
3-4 Tbsp Butter or margarine
3-4 Tbsp Almond Milk
1/4 Cup Brown Sugar

Directions:
1. Preheat over to 350*F
2. In food processor (or by hand) blend all creamy ingredients then process (blend) all of the crusty ingredients.
3. Press the crust in to a spring form pan, then poor the creamy part on top
4. Bake at 350*F for approximately 45 mins or until almost set in the middle
5. Cool the cheese cake then cover with fresh fruit and a drizzle of honey or if your a choco-holic like me a drizzle of chocolate sauce.
6. Enjoy!

Give it a try and see what you think!
Andrea :)

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 :)

10 Health Lessons from Around the World

Hello my friends!

I hope everyone is having a fantastic week! Today I found a great article on Fitbe.com on healthy habits from around the world and I thought I would share it with you!

10 Health Lessons from Around the World
http://fitbie.ca.msn.com/slideshow/10-health-lessons-around-world

From antioxidant-stuffed spices to midday Zs, every country has its own unique brand of staying healthy, happy, and fit. And it looks like we could learn a thing or two.

The life expectancy of the average American lags behind every industrialised nation on Earth except Qatar. North America is home to only 6 per cent of the world’s population, but accounts for 34 per cent of the world’s weight due to obesity, contributing to mounting stateside rates of diabetes and heart disease, according to research from the London School of Hygiene and Tropical Medicine.

So how does the rest of the world keep their health in check? With simple, totally doable lifestyle habits.

Here are 10 imports that will boost your health big time:

INDIA: Spice Things Up

 It only takes one bite to realise why zing-lovers are so slim: Spicy food slows your eating, and requires a heck of a lot of water to wash down, says nutritionist Keri Glassman, RD, author of The New You and Improved Diet: 8 Rules to Lose Weight and Change Your Life Forever. What’s more, spices are rich in antioxidants that can fight both fat and free radicals. Capsaicin, found in red peppers, can tweak your metabolism and help you burn fat with very bite, while turmeric, a key ingredient in curries, contains curcumin, which might suppress the growth of fat tissue.

NETHERLANDS: Trade in the Car for a Bike

Most Americans allow their bikes to collect more rust than ride time. In the Netherlands, on the other hand, bikes outnumber people. More than half of Dutch bike owners use their two-wheelers for daily activities, such as running errands and commuting to work. Try using your bike to commute one day or just for errands close to home. “Little bits of exercise really add up, says Tom Holland, M.S., C.S.C.S., owner of Team Holland in Darien, CT. Curbing car travel—one of the most sedentary activities around—could be as effective for weight loss as cutting calories, according to a recent research from University of Illinois. What’s more, by getting your blood pumping from your legs clear up into your brain, that dose of exercise before work will actually help you work better throughout the day.

MEXICO: Downsize Dinner

Do you have to loosen your belt after dinner? Then it’s time to mix up your day’s menu, Mexican style. Traditionally, Mexicans eat their largest meal between 2 and 4 in the afternoon. Getting the bulk of your daily calories at breakfast and lunch can fuel a productive day, while eating less at night helps you wake up ready for a bigger breakfast. “Make lunch a really satisfying meal instead of an on-the-fly thing, and downsize your dinner to lunch-size portions,” Glassman suggests. Eating a smaller dinner can also help prevent midnight acid reflux, which affects about one-third of Americans, according to the American Gastroenterological Association.

BRAZIL: Get Social

Having strong social ties is as important to longevity as not smoking, according to research published in the journal PLoS Medicine. That may be one reason for the renowned good health of Brazilians, the social butterflies of the southern hemisphere. In a study of 1,477 people ages 70 to 79, Australian researchers found that people with the most friends had a seven-year-longer lease on life. Being around friends ups your production of oxytocin (the cuddle hormone), which calms the brain and could be to thank for friendship’s ability to improve blood pressure and binge eating. One survey of 11 different countries—including the United States, United Kingdom, and Australia—found that Brazilians spend the most time with their families (an average of 74 hours per week) and had among of the lowest levels of stress.

POLAND: Eat at Home



Poles spend about 5 per cent of their budget on eating out. Meanwhile, the average American household spends 41 per cent of its food dollars at restaurants and fast-food joints, according to the US Bureau of Labor Statistics. (Sheesh.) And a 2006 study in the American Journal of Public Health showed that unhealthy restaurant foods contain an average of 642 more calories than people assume they do, making eating out a surefire way of letting out your waistline. Meanwhile, 75 per cent of the average American’s sodium intake (which is almost twice what it should be) comes from commercial foods, according to the Harvard School of Public Health. This raises your risk of heart disease, the number-one killer in America. Cooking your own meals allows you to control exactly what is going into your food, steer clear of the breadbasket, and skip dessert, Glassman adds.

JAPAN: Stop Eating Sooner

Knowing the difference between full and stuffed can mean the difference between healthy and sickly. Okinawans, who are known for their long life expectancy, eat until they are about 80 per cent full. “Listen to your body and stop eating when you are slightly satisfied,” says Glassman. On a scale from one to 10, one being famished and 10 being stuffed, you should stop eating at four, she advises. It takes time for your brain to tell your stomach it’s full, so after you put your fork down you’ll still feel like you are filling up. Eat slower to help you to recognize this feeling, avoid overeating, and in the end you’ll even reduce your appetite.

CHINA: Meditate

Studies have linked regular meditation to a reduction in heart attacks, strokes, as well as symptoms of attention deficit disorder, anxiety, and major depression. Practising integrative body-mind training (IBMT), a Chinese meditation technique based on the Taoist and Confucian concepts of harmony with nature, for a month and a minimum of 11 hours total can actually improve brain function, resulting healthier thinking and actions, according to Texas Tech University researchers. IBMT focuses on body relaxation, breath adjustment, mental imagery, and mindfulness training. “The mind-body connection is so influential to our overall health,” says Holland, who recommends taking a few minutes to meditate each day. Doing so is especially important in people who spend days sitting at a desk, which can tighten the body, causing stress, pain, and muscular imbalances, he says.

GAMBIA: Go Nuts

In this West African nation, nuts replace meat to supply protein as part of the main meal, decreasing the risk of high blood pressure, insulin resistance, high cholesterol, unstable heart rhythms, and diabetes, according to Harvard Medical School. Studies have shown that people who eat nuts regularly, at least five times a week, reduce their risk of heart disease and heart attack by up to 50 per cent. What’s more, their high protein and fat content can promote feelings of satiety and weight loss—and a handful of nuts per day, one or two ounces, is enough to let nuts work their health magic. The trick is to use them as a meat substitute, not an add-on, otherwise your diet can end up too fatty. For instance, throw some almonds in a salad, or cashews in a stir-fry a few times per week, Glassman recommends.

SPAIN: Take a Nap

Oh, the joys—and benefits—of the siesta. Besides giving you a better jolt than any java, naps reset the immune system, slash stress, and decrease inflammation. One study of Spaniards who took a 30-minute siesta after lunch at least three times a week had a 37 per cent lower risk of heart attack. While naps do any body good, they are especially important if you are sleep deprived, as a lack of sleep causes higher blood pressure, inflammation, and hunger. If your office isn’t power-nap-friendly, take a midday break by walking around and getting outside if possible. Getting your blood moving and soaking up a healthy dose of vitamin D can help you perk up.

ICELAND: Eat More Fish

Each year, the average Icelander eats 225 pounds of cold-water fish such as char, herring, and cod. Across the Atlantic, Americans put away a mere 48 pounds of fish. It turns out the scaly stuff is among the best sources of omega 3 fatty acids, which are touted for their ability to ward off weight gain, heart disease, and inflammation. Omega 3s are also one of 10 Super-Nutrients for a Flatter Belly. But they may also be to thank for so few Islanders suffering from the winter blues, despite the long, dark winters up north. Studies show that omega 3s also support healthy brain cell function, endorphin levels, and positive moods. Glassman recommends eating two to three servings a week of fatty fish like salmon, mackerel, or sardines. If you’re not a fish fan, take an omega 3 supplement to guarantee 220mg of DHA, an omega 3 which is especially vital to brain function, a day.

Stay Healthy!

Andrea :)