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 :)