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Imagine

lotto_max02a

Every week from now until Christmas 2016
we will be purchasing a Lotto Ticket and
drawing two random newsletter email contacts.

If we win a Grand Prize it will be split it between
ourselves and those two random people from our
Newsletter contact list from that week.

 Are you a potential newsletter contact winner?
Potential winners are posted each week on our website blog
and emailed in our newsletter.

That’s right, you read it correctly an equal 3 way split!
All you have to do to qualify is subscribe to our Newsletter.

You can do this by SUBSCRIBING at the bottom of the page

or by going here http://eepurl.com/O687D

Good Luck!!!.

WE ALL NEED TO WORKOUT..  EVEN YOU!

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I have spent a fair amount of time in gyms.  And anytime I walk in I see all sorts of body types and shapes.

 

If you are thinking of joining a gym please do not think that everyone there is really fit and muscular or that they are all overweight or god forbid that only certain types of people workout.

 

The truth is that everyone should be working out.

 

Here is why.

 

Weight loss gets all the headlines of working out but there are far more benefits to exercise. And here is a short list of some things to consider.

Better mood

Better gut function

Better looking skin

Higher productivity

Stronger bones

Tougher immune system

Longer lifespan

More muscle

 

Not exercising comes with a cost.  For example, the heavier you are the more weight you have to deal with in your daily activities and if you muscles are weak that’s more exertion your body has to deal with.

Things like this may seem trivial but they stack up and the short term result is feeling a little more tired and little more drawn out day to day.

 

Exercise slows these factors and helps your body release hormones that keep you happy and productive.

SAY IT ISN’T SO!!! YOU MISSED A DAY?

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Okay, you missed a day……  Truthfully you didn’t really miss it.  You skipped it.  You were enjoying the kids at home.  You had family come over.  Your favorite move was playing.

Life happens.   We aren’t here to judge you for your taste in movies.. but you need to get back on track.

How are you going to do that?

Here is how:

#1 don’t beat yourself up

Missing that one day or week will not derail you from your fitness goal it simply pushes it out a little further.  You might be worried that this laps may be the beginning of a bad habit.

This feeling is normal…. It is a sign that you acknowledge that you goals matter to you.

Don’t let this blip rattle your resolve..

Own up to your “Whoopsie”, then move on.  Dwelling on it is a waste of time and energy and wont help you get back on track.

#2 own your “whoopsie”

Don’t romanticize your day off.  Don’t tell yourself you earned it or that you deserve it.

What you do deserve is that goal you have in your head.  The goal you are going to earn.

The point here is to keep yourself accountable.  This does not mean punish yourself by feeling bad.  It means get back to task, even when the goal and journey is difficult.

Girls ONLY Boot Camp

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Girl Zone Boot Camp

For Girls ages 8-12

Keep your kids active and healthy this summer

With Expert Care from our Team of Professionals

Camp begins Sept 17

FUN and Fitness for your Pre-Teen!

Summer doesn’t have to mean endless hours on a screen or going stir crazy for your children!

Enrol them in LiVs’ Boot Camp and be completely confident in the quality of care and instruction your children will receive!

6 Week Camp Runs Sept 17- Oct 8

Session Length – 60 minutes

Saturdays 11am-12:00pm

Athletes will learn:

*an early love of fitness – exercise is fun!

*proper body weight movement patterns and body

*awareness to prevent injury in future sports and daily tasks.

*fun games to get active with their friends over the summer!

*teamwork and leadership skills for better success in school and at home.

*teamwork and leadership skills to increase success in school, sports, and at home!

*confidence that will help them achieve their biggest goals!

More about the Program

Everyday our kids are performing weighted movements – they take their 10-20 lb backpacks (a significant percentage of their body weights) and pick them up off the ground (deadlift). Once their backpacks are on, they pull themselves up into a vehicle (weighted pull-ups). If they drop something with it on, they must bend down to pick it up (squat). Everyday our kids are moving – we might as well teach them to move well to prevent injuries, and secure a healthy, and happy future for them

– THIS IS WHAT OUR KIDS PROGRAMS ARE ALL ABOUT –

“well, this and HAVING FUN”!

Kids’ movements will be unweighted

(except for very light — kettlebells, dumbbells, or medicine balls if they are VERY good movers) using body weight.

Movements will start unweighted,

and progress to weighted as good movement patterns are developed.

All movement will be supervised.

– short FUN workouts emphasizing GOOD movement.

AFTERBURN

afterburn

 

You may have heard of a term called Afterburn.

Following the hours after your workout, your body will operate at an elevated metabolism.

 

This means that you burn more calories and you lose more weight and now knowing this have even more reason to work hard at the gym.

That’s right, even when you go back home, kick back on the couch after your workout your body is still ramped up and burning more calories than it would if you had of skipped that workout altogether.

 

Its best activated when you combine resistance training with cardio and maintain a certain intensity.

 

Personal trainers are here for a reason.  They can’t be with you all day to ensure you don’t falter and eat 6 cheeseburgers at lunch…. Not even we here at LiV can Afterburn you through that caloric onslaught.

 

Trainers make sure your workouts are as effective and safe for you as possible.

 

And in case you are wondering the science-y term for Afterburn is Excess Post-Exercise Oxygen Consumption.

 

SOOTH THOSE SORE MUSCLES

No one EVER believes me.. 🙁

 

If you are like me you believe sore muscles are a beautiful badge of honor.  Don’t get me wrong here, I am not talking about the kind of sore that does not let you move the next day.  I am talking about the sore that you are aware of, that lets you know that you tested your body the day before.

 

#1 Stretch

You already stretched after your workout, you can always stretch again.  Stretching increases blood flow to the affected areas.

 

#2 Light exercise

Yes I said it. More exercise……..

Have you ever returned to the gym or changed your leg routine only to wake the next day immobilized!  Having to close your eyes at the thought of stairs and holding the hand rail on the 10 minute crusade to the second floor….

Now, I do mean light exercise.  I literally mean 3-4 sets of 12 reps of body weight air squats.  Unfortunately these should be done fairly quickly and in a deep range of motion.  I am not going to lie to you here.  The first set or two is not going to be your friend, however by the 4th set your legs will have gotten past that pain point where light seems to hurt them.  They will be fatigued but will be functional.

 

3 MUST DO’S FOR A FLAT BELLY

 

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First off, we DON’T CARE what you look like now.  Picture how you want to look like in your own head.  What do you see yourself wearing?  How do you feel yourself feeling?

 

How are you going to get there?

 

Keep things simple.  Start with these three things.

 

#1 You NEED to work hard.

There is no easy way.  Sadly you must burn fat and work hard to do it.

How do you burn fat?  You exercise. You attend the classes, you do the workouts and you do not skip under the guise of “it’s cold OR I don’t have time”.  You join a sports team, you take the family for a hike once or twice a week, you take up jogging.  You must keep moving and pushing.

 

You keep fat off by being consistent.  By eating whole foods and keeping your nutrients in proper proportions.  To keep this on track, plan your meals ahead, don’t over eat and avoid artificial junk.

 

#2 Bloating isn’t just body fat

Abdominal bloating also comes from inflammation.  On the bright side reducing this bloat from the body can be taken care of by the same things as step number one.

Try introducing some anti-inflammatory foods into your diet.  Dark leafy greens is a great place to start.

 

#3 Chew like a pro

Chewing fast and swallowing big chunks of food may allow bacteria to sprout more than desired, bacteria that produce gas, gas that cause bloating.

Do you stomach and GI tract a favour.  Chew more thoroughly and you GI tract will be able to absorb more of those precious nutrients.  Your stomach is slow in telling your brain it is full.  Chewing more completely will slow your eating process, give your stomach time to signal your brain that it is full much sooner and aid you in keeping portions under control.

Wednesday Yoga-Stretch

Yoga June 2016

A wonderful class for both beginners and novices.
9 weeks of Yoga Stretch beginning
Wednesday July 6th

Come join us for the
entire 9 week program for $108

Drop-in available $15 per class

Call or email for more information on how be part of our family

905 688 7447

info@livfitness.ca

Fariyas’ Honey Glazed Fajita Spiced Chicken

Honey Glazed Fajita Spiced Chicken

 

This is a great quick recipe with no added oil. It can be done in the boiler or on the bbq. I sear the chicken in a frying pan before putting on the bbq to avoid it sticking to the grill.

Fajita Seasoning:

One TBSP each:

combine  mexican or chipotle chili powder,  kosher salt,  smoked Spanish paprika,  granulated sugar,  onion powder,  garlic powder and  ground cumin
(taken from http://glutenfreeonashoestring.com/gluten-free-chicken-fajita-bubble-bake/)

Large pack of chicken thighs (about 12 to 16)

1/4 cup honey, warmed

2 or 3 TBSP lemon juice or cider vinegar

Instructions:

1. Clean excess fat off chicken thighs. Dredge them in the spice mix. This can be done ahead of time and stored in the fridge.
2. Mix the honey and vinegar together and set aside for basting the chicken.
3.  Turn the boiler on to heat up the oven. Place chicken thighs in a pan and place under your broiler.
4. Cook 5 minutes on each side and baste with honey mix after turning. Broil until chicken is fully cooked.
Fariya Doctor B.Sc., RMT, GCFP
Feldenkrais Method of Movement Education