About 6 months ago I decided that it was time to change my lifestyle by exercising and losing weight so I joined the gym.
My first personal trainer was Justyna and she was amazing!! She pushed me to work harder than I ever had before. I really enjoyed our training sessions and felt as though each week I was constantly progressing and pushing myself farther. We worked together for about 9 weeks and during that time I felt myself growing stronger as I lost almost 15 lbs!!
 
Although I’m not training with Justyna anymore, I often go back to our old routines when I feel that I need some variety and I always feel great afterwards.  I’ve continued to work out regularly and I’ve lost a total of 33lbs. I’m now within 5lbs of my goal weight!! 
 
Thanks Justyna!!!
 
Annette Starr

In this article we’ll focus on the causes of low back pain and some of the key core exercises to prevent it.

Back pain can develop at any point of the spine and is often caused by stresses on the muscles and ligaments that support it.  The most common site affected is the lower back because it bears the most weight and physical stress. The back pain is characterized by a range of symptoms including pain, muscle tension or stiffness, weakness in the legs or feet, and a possible tingling or burning sensation, often travelling down the legs (sciatica).

 Risk factors for developing low back pain

There are numerous reasons for developing low back pain, including but not limited to:

• weak abdominal muscles (especially the deep transverse abdominus)

• poor back extensor muscle endurance

• decreased flexibility and/or strength of muscles and ligaments surrounding the hip joint

• being overweight   

• lack of physical exercise

• nutritional deficiencies - examples may include omega 3, vitamin D, calcium, water… click here for other options

• psychological stress

It is important to note that chronic low back pain is not always attributable to one single factor and should be carefully evaluated by a qualified health professional for correct diagnosis and to rule out any dangerous complications (i.e internal organ, neural and/or metabolic pathology).

Core Exercises =  Low Back and Abdominal Exercises

Rehabilitation programs to treat low back pain include exercises for the abdominal, lower back and leg muscles. These include stretching, strengthening, and aerobic type exercise to increase movement and encourage the body to heal. The abdominal muscles and back muscles (also called core muscles) are key components to back fitness as they provide the strength to keep our body upright and for movement. When these muscles are in poor condition there’s additional stress placed on the spine and low back injury or back pain is more likely.

 Stretching Exercises

Key muscles to target are:

• Hamstrings- aid in good posture while standing/ sitting, as well support the function of hip flexors and gluteals Minimize stress on the low back if not tight and in good shape.

• Piriformis - the dancers “hip turn out” muscle; may cause sciatic like pain if tight

• Psoas Muscles- hip flexors; greatly limit low back mobility if tight

• Gluteal Muscles - support hip joint and back stability, i.e as in walking; linked to low back pain if weak/tight 

Stretching should be done after the muscles have been warmed up through aerobic or strength type exercise.

It should be done daily (4-7x wk) to ensure flexibility. Avoid fast, bouncy or jerky movements as to allow the muscles to lengthen and relax.  Remember to breathe in a natural rhythm, no breath holding. Hold each stretch for a minimum of 10 breaths.  See our stretching tips for beneficial low back stretches.

Strengthening Core Exercises

Developing strong core muscles in the abdomen, lower back and gluteus is crucial to decreasing the stress placed upon the low back.

Theses are great exercises to get you started.

CONTACT US  for more advanced version of these old-time favourites. Please consult with your physician if experiencing numbness, tingling, excruciating pain and/or other symptoms in the low back that may be aggravated by starting out a new exercise program.                                                                                                                                                                                                                              

Some of these exercises are best learned from a qualified fitness professional as many of us don’t really know how to engage our deep abdominal and back muscles.Our body is simply sluggish at getting these muscles to fire….. 

                            “On your marks get set GOooooo

—start with a 5-10 min warm up on a bike/cross-trainer/ walking                                                                            

1. PelvicTilt  - 5-8s X 8-10 reps                                                                                                                                                                   Advanced:  perform the pelvic tilt + with legs up in the air; knees slightly bent; toes towards you. Don’t   allow your low back to arch; press it into the floor by drawing belly button in; use your breath.  5-8s hold X 6 reps
2. Plank – hold position for approx. 30 seconds – up to 1 min 
3. Superman Exercise – 10-15 reps
4. Single hip ups – 10-15 reps/leg      
5. Elbow to knee crunch– 10-15 reps /side             

— repeat this circuit 2-3 times —- stretch for 5-10 min at the end —                                      

Notes:     

• Listen to your body and stop if experiencing bad pain
• Start off with 1-2 sets if new to these exercises
• Check your form and never hold your breath
• Engage your deep abdominal muscles by pulling your belly to your spine on the inhale and keeping your back flat. This will prevent your back from arching and causing unnecessary strain/injury
• NEVER ARCH your back……keep it in neutral….refer to pelvic tilt exercise
• Keep hydrated and have fun =)  

_____________________________________________________________________________                                                                                                                                                                        References                                                                                                                                                                                                      1.National Research Council of Canada  http://rparticle.web-p.cisti.nrc.ca/rparticle/AbstractTemplateServlet?journal=apnm&volume=25&year=&issue=&msno=h00-018&calyLang=eng

2. The Canadian Physical Activity, Fitness & Lifestyle Approach (CPAFLA): CSEP- Health & Fitness Program’s health-Related Appraisal and Counselling Strategy (3rd edition)

3.  American Chiropractic Association http://www.amerchiro.org

4. Leinonen at al, 2000. Arch Phys Med Rehab, 81, pp 32-37

I recently came back from an internet marketing conference in Florida. The information learned was great, the meals I could not complain about, but the long days sitting in less than ergonomical chairs was one kick in the ass. I had to put an end to this lack of movement scenario as my body was screaming HELP I need to stretch, I need to get some of this energy out of my system, I need to tone down these belly rolls….. my mind was stating the opposite “sit back and relax, let the good times with food and drinks roll…. I’ll get into my exercise routine upon return”.

 When away from home on business or pleasure, sticking to your workout program can be a major problem. Especially when your whole day is filled with meetings and networking events. Most exercise equipment is far from portable. Even small hand held weights can overburden an already bursting suitcase.                                                                                                                                           

At a decent hotel you can probably use the facilities, but most of us would rather not spend half the morning waiting for a turn on the treadmill. But with a few simple adjustments, you can turn any vacation day into a productive workout day. (To obtain a great home or health club exercise routine, click here  

The goal is to create a maintenance program that will challenge your cardiovascular system as well as your muscle endurance. If the hotel facilities are not busy in the mornings you can get your cardio in the pool, or on bikes or treadmills.Otherwise these body weight exercise routines can be done with little or no equipment at all.   

                                                                                                                                         
Lack of equipment is no excuse for not exercising.      
Energy IN = Energy OUT, meaning that if you consume more or burn less calories  or energy than your body needs to function it will be stored as FAT.    

I don’t think that sleeping, talking, sitting and some walking around the hotel will be enough of an activity to burn all of the fuel consumed while travelling for business trips ….think of the gourmet meals, greasy egg and bacon breakfasts, danishes, muffins, and the ohhh so good wine/beer/and other cocktails.

Let’s look at a Sample Dinner menu’s calorie count:

• 6 oz of red wine = 128 calories 
• Oven baked chicken parmesan pasta = 960 calories and 33g fat
• Garden salad with Italian dressing = 185 cal  (25 cal w/ no dressing) and 14g fat
• Cheesecake (original) = 290 cal and 22 g fat

 GRAND TOTAL:  /w dessert 1563 cal;  no dessert = 1273

TIME NEEDED TO EXERCISE 1563 calories of energy (based on a 5?9, 175 lbs, 35 yr old male): 

•  Jogging 6.5mph                           99 min
• Walking upstairs                          142 min
• Free Weights (vigorous)              190 min
• Cycling, stationary 8.0 mph          228 min 
• Walking 4 mph                             228 min
• Golf Game                                  253 min 

NOW DON’T TURN into a lazy slug……get up and MOVE. You might also want to re-consider your eating habits when travelling.  Click here to sign-up for a Free Nutrition Travelling Report.

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If all you have is your BODY and its PARTS:           

A circuit which is a series of exercises to be repeated with no rest is the best option for you. You can split it into upper body and  lower body circuits with an added abdominal training, or you can combine both to get a full body workout.

Upper Body Circuit Exercise
1) Push-ups (regular or modified) - 10
2) Crunches- 12-15
3) Wide push -ups (regular or modified) -10
4) Reverse crunches -12-15
5) Tricep push ups (regular or modified) -10
6)  Abdominal Bicycles -12-15/side  

You can perform one set of this circuit in as little 3-5 minutes, depending on how fit you are. If you repeat this workout 3 times you’re averaging 15-20 minutes max.  As I said no excuses to roll out of your bed and train to get your stamina going. On other days you can workout your legs and abdominals, or combine Leg and Upper body circuits for a Total body workout.

You can add 15- 20 jumping jacks after each set of push-ups  and/or squats to get the added cardio benefit, or add 20 minutes of interval cardio on your favourite cardio machine. 
 

Lower Body Circuit Exercise                                                                                                     
1) Squats - 10 (holding each for 5s at the bottom)
2) Crunches- 12-15
3) Lunges-10/leg
4) Side bridge/plank (dynamic) or bicycle crunches -12-15/side
5) Single Heel raises-10/leg  http://www.workoutz.com/exercise/supine_bridge_one_leg                                                                                                                      6) Reverse crunches- 12-15  

STRETCH - 5 minutes after completion of 3 sets.

_________________________________________________________________________________________________________ 

As you see there’s no excuse for fitting a little bit of exercise into any day of the week, whether you’re travelling, having a long day at work or staying at home with the kids, YOU can and WILL achieve the 10-20 minute POWER Break.

With minimal equipment and time sacrifice we can all fit exercise to stay healthy and energetic for many years to come. Hope that this gives you idea of how easy it is to start with little to none equipment. Have you booked yourself a POWER BREAK appt………what are you waiting for…….do it now…….mark it in this week. EVEN ONCE will count as  “…anything is better than nothing”… results, progress is measured by action, not by word of mouth.        

 See our article archive collection for more easy and fun fitness and health tidbits of information. Contact us  for a customized exercise plan, or to take advantage of our limited 30 min FREE one-on-one fitness consultation to determine the correct strategy to meet your fitness goals. Limited to first 50 callers.

Keep up the work on your POWER BREAK.  Have you put it into your calendar yet? Do it now.

Provided by: The Canadian Press
Written by: Lauren La Rose, THE CANADIAN PRESS,  Jan. 15, 2008

TORONTO - As we settle into the colder temperatures of winter, some people may be seeing an unwelcome increase in the size of their waistlines.

Shorter days and chillier outdoor conditions make it all the more challenging to suit up and hit the gym or streets for a workout - especially when it means leaving the confines of a toasty, warm home to do it.

“We do tend to gain more weight in the winter because we’re eating more starchy foods, more comfort foods, and often times, grabbing the wrong types of foods,” said Toronto nutritionist Joey Shulman. “People do tend to pack on more.”

While there is data to support the winter weight gain theory, the gains may not be as much as anecdotally believed, said Dr. Diane Finegood, scientific director of the Canadian Institutes of Health Research Institute of Nutrition, Metabolism and Diabetes.She said that while most people believe they gain about five pounds over the holidays and winter months, a study conducted in the U.S. revealed participants only gained about a pound.

“It’s probably some different subset of factors that change between the summer and the winter months that contributes to their change of behaviour,” said Finegood, who is also a professor at Simon Fraser University in Burnaby, B.C.

“For some of us, it might be a combination of comfort foods and the weather outside, in other individuals it might be something else.” A recent study from the U.S.-based National Institute of Mental Health found some individuals may not be able to process leptin, a hormone known for regulating appetite and speeding up metabolism, as well during the winter.

While researchers aren’t sure exactly why this is the case, they agree reduced leptin production can pave the path towards an appetite boost, consequently making you gain weight.Getting in extra winks can help boost leptin production, which is created when you sleep, as well as increasing zinc intake.

In Shulman’s latest book, “The Last 15: A Weight Loss Breakthrough,” she recommends the first step for those looking to shed pounds is taking 30 days to rev up your metabolic engine.

That includes ensuring you’re eating breakfast, enjoying a protein at every meal, eating at least one high-fibre whole grain and not eating past 7 p.m., as late-night eating can compromise digestion and energy.

When it comes to cutting cravings, she recommends trying chewable vitamin C or sipping on a green or herbal tea. But if you are in need of something sweet, indulge the urge - within reason.

“If the cravings really intensify, slice up an apple or slice up an orange and have that,” she said. “All your brain wants is something sweet.”

People should aim to get in 30 minutes of continuous exercise five times a week, which can be even be split into 15-minute segments, said Jason Gee, fitness director for Toronto-based Personal Fitness Consulting.

Research suggests those trying to maintain a healthy lifestyle should focus on walking around 10,000 steps a day, Finegood said. But if you’re only in the 3,000 or 4,000-step range now, try to insert about 1,000 to 2,000 steps to your routine. When they’re consistently integrated, then set a new goal, she added.

“That once a day or once a month treat isn’t what is responsible for our (being) significantly overweight, or obesity,” Finegood said….

To view the full length of this article + other ideas of keeping your weight down click: http://health.lifestyle.yahoo.ca/channel_health_news_details.asp?news_id=14225&news_channel_id=0&channel_id=0

LET US HELP YOU design a workout regime to suit your  Time/ Available equipment/ + Goal Oriented Needs. Click HERE

We all might want a magic bullet, or a dietary pill that will melt the fat and show off some rock solid abs.

The truth ! There’s none… only hard work through full body cardiovascular and strength training circuits + dietary changes will give you the results that you want. Click here on summary of studies for proof on maximizing your fat loss potential with weight training and diet and endurance and weight training.

Why is that you may ask?

Contrary to what most advertiser gadgets tell you, there’s no such thing as spot reduction. Fat is lost throughout the body in a pattern dependent upon genetics, sex (hormones), and age. Overall body fat must be reduced to lose fat in any particular area. Although fat is lost or gained throughout the body, it seems to follow a gender specific pattern:

Men- tend to store fat on the waist and abdomen, giving obese men an apple-like shape to their bodies. Fat that surrounds the abdominal organs (visceral fat) is far more dangerous in terms of increasing the risk of obesity related disease than fat distributed on the lower body.

Women- tend to store fat on the lower body on their hips, thighs and buttocks, giving obese women a pear-like shape to their bodies. Women also tend to store fat closer to the surface of their skin (subcutaneous fat) than men do, increasing their tendency to form cellulite.

These areas tend to be the first areas to get fat and the last areas to get lean. Meaning that you can’t give up on your exercise after a month of training and say “this is not working for me.”  The body needs a continuous cognitive and motor stimulus to alter its habits of storing fat. YES, THAT MEANS ……that YOU HAVE to get MOVING and know WHY you are doing it and what are the steps you need to take in order to get there. Contact us for a complimentary 30 min “Steps to reach your health and fitness POTENTIAL ” coaching session.

HERE are my top 3 favourite AB exercises:

1. Weighted V-ups

2. Side planks

3. Side Leg Raise  +  Full Vertical Crunch

Click on the individual links for written instructions and video demos on how to perform the exercise.

Remember that any of these can be modified to suit your personal beginner, intermediate, and/or advanced fitness level.

Make sure to consult with a qualified medical and/or fitness professional before starting out a new exercise regime.

Thank you Justyna for making me push myself and to do the reps I
wouldn’t have done on my own.

Norm”

Norman H. Kondo, BA, LL.B, CIRP (Hon.), President Canadian Association
of Insolvency and Restructuring Professionals

 Are you getting enough AQUA? If not, you could end up with excess body fat, poor muscle tone, digestive complications, muscle soreness — even water-retention problems, as water is a mineral that is necessary for proper bodily function. 

The body is made up of  mostly water (60-70%) and when dehydrated affects all of the major physiologic systems  >>>respiratory, nervous, digestive, circulatory and urinary <<< We can go up to 2 months without food, but only a few days without water. So you may ask how do I know WHAT’S ENOUGH ??? and what are its BENEFITS/RISKS???

 read on….

Benefits of water include:

• Regulation of body temperature - helps to cool the body through perspiration
• Removal of wastes from the body - via kidneys, skin, urine, colon, lymphatic system (risk kidney stones, toxicity, constipation, with poor intake)
• Carry nutrients, oxygen and glucose to the cells to give you energy- through blood (92% of blood plasma is H2O)
• Provides natural moisture to skin and other tissues - lungs (must be moist to take in oxygen and excrete carbon dioxide), stomach lining (dilutes HCL acid).
• Cushions joints and helps strengthen muscles- synovial fluid found in joints, bursae, and tendon sheaths is primarily water
• Vital for chemical reaction in digestion and metabolism

Dr. Howard Flaks, a bariatric (obesity) specialist in Beverly Hills, Calif, says, “By not drinking enough water, many people incur excess body fat, poor muscle tone and size, decreased digestive efficiency and organ function, increased toxicity in the body, joint and muscle soreness and water retention”

Water helps Weight Loss: contact us  for simple solutions.

Water retention?  If you’re not drinking enough, your body may retain water to compensate.  Paradoxically, fluid retention can sometimes be eliminated by drinking more water, not less.

“Proper water intake is a key to weight loss,” says Dr. Donald Robertson, medical director of the Southwest Bariatric Nutrition Center in Scottsdale, Arizona.  “If people who are trying to lose weight don’t drink enough water, the body can’t metabolize the fat adequately.  Retaining fluid also keeps weight up.”

How much water is ENOUGH?

Because your body looses fluid from ways other than exercising, like breathing, everyone’s suggested water intake may be slightly different. However, it has been suggested that the suggested fluid intake for everyone is about 2 liters of water a day. This breaks down to drinking minimum of 8-10 eight ounce glasses of water per day.

The International Sports Medicine Institute, suggests this formula for daily water intake: 1/2 ounce per pound of body weight if you’re not active (that’s ten eight-ounce glasses if you weigh 160 pounds), and 2/3 ounce per pound if you’re athletic (13 to 14 glasses a day, at the same weight).

Your intake should be spread throughout the day and evening.  The best times to consume water is ½ hour before each meal and 2 ½ hours after each meal. It is also a good idea to add two more glasses of water around the time of the heaviest meal and before going to bed. At first you might be running to the bathroom more frequently, but after a few weeks, the bladder will adjust and urination will be less frequent,  but in larger amounts.

Symptoms of Dehydration: 

Often people might wait until they are thirsty to drink water. This is not a good indicator because when you feel thirsty, your body is already dehydrated. When water becomes scarce, the body tries to limit the amount it loses through breathing, mucous production, urination, perspiration, and bowel movements.

They key is to drink water throughout the day to avoid feeling thirsty. Some of the symptoms of drinking too little water may be:

• Nausea
• Dry lips, mouth or dry and itchy skin
• Acne
• Dark colored urine or infrequent urination, repeated urinary tract infections
• Constipation
• Increased body temperature or labored breathing
• Fatigue, poor concentration and short-term memory
• Some painful disorders- i.e arthritis, low back pain, headaches, migraines
• Dry and unproductive coughs

TIPS on getting ENOUGH H2O:

• Make sure you are drinking water before, during and after exercise.
• If you are away from home for most of the day, fill a water bottle to take with you so that you can gradually drink while you are out.
• Take water breaks at work instead of coffee or tea breaks.
• Drink water with meals instead of soda or other carbonated beverages.
• Check your urine. If it is clear or pale yellow, you are properly hydrated, if it is a darker yellow, you need more fluids.
• Drink water in between meals.

Sodas, coffee, and teas cannot count as valid water intake because they contain caffeine. Caffeine has diuretic properties that cause the body to lose even more water

Sources:

• Suntory Water Group

• Mayo Clinic

• Manz, F. and Wentz, F. ”The importance of good hydration for day-to-day health. ”                    Nutr. Rev. 2005 Jun;63(6 Pt 2):S2-5  http://www.ncbi.nlm.nih.gov/pubmed/16028567?ordinalpos=1&itool=EntrezSystem2.PEntrez.Pubmed.Pubmed_ResultsPanel.Pubmed_RVAbstractPlus

• Manz, F. “Hydration and Disease.” J Am Coll Nutri.  2007 Oct;26(5 Suppl):535S-541S  http://www.ncbi.nlm.nih.gov/pubmed/17921462?ordinalpos=1&itool=EntrezSystem2.PEntrez.Pubmed.Pubmed_ResultsPanel.Pubmed_RVAbstractPlus