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Smarter Feet, Nov 23 at 1pm

Smarter Feet: Improving the ankles and toes for better balance

Improving ankle and foot mobility provides the brain with better feedback on the surfaces you are walking on. Making subtle accommodations in these areas is key to feeling more stable and safe.
Enjoy a 3 hour workshop to clarify, sharpen, and enhance your senses through those precious feet. Lessons will be taught in a chair to optimize comfort.
Refreshments will be provided during a short break between lessons.
All lessons are recorded and sent to you after the class.

Saturday  November 23rd from 1 to 4pm at
LiV Personal Training Studio
350 Scott Street, Suite 206
St. Catharines

Click the picture, the button or even follow the path below to Register for this class.

Register Here

Visit Here to Register

https://www.eventbrite.ca/e/smarter-feet-improving-the-ankles-and-toes-for-better-balance-tickets-74231246657?ref=ecal

Whats on our shelves

Revolution High Whey™
SUPERIOR PROTEIN FORMULA

  • AMAZING FLAVORS
  • PEANUT FREE
  • GLUTEN FREE

NEW FORMULA!

High Whey™ is a protein formula that will satisfy all your protein needs! Protein plays a key role in any balanced diet by contributing to the maintenance of the immune system functions and lean muscle mass. High Whey™ is made exclusively from carefully selected quality ingredients to ensure that you get only the best out of each and every jar!

22 g of protein per scoop
Each scoop of High Whey™ contains 22 grams of highly bio-available protein in order to provide a convenient source of protein between meals or after an intense training session.

How to take High Whey™
Protein needs depend greatly on your body type, gender, weight and the level of activity you maintain. Mix 1 scoop of High Whey™ with 200 ml of water or your favorite beverage. Simply blend with a spoon or use a shaker bottle for better results.

Because taste matters
Revolution Nutrition™ has earned a solid reputation as the best tasting sports supplements on the market today. We always take the time and effort to create flavors that are simply second to none so that each and every one of our consumers is always 100% satisfied.

5lb container  $49.99

out train a bad diet?!?

Can I Out Train A Bad Diet?

Exercise is a beautiful thing! Whether you agree with that statement or not, the body you are living in was designed for you to move it, and getting moving in the form of exercise is a strong recommendation that is given to people who want to lose weight, “tone up” and feel better.

As a Registered Holistic Nutritionist and Personal Trainer I see clients two to three times a week to do just that.  I work with them to increase their heart rate, challenge their muscles and get sweating. Some also exercise outside of scheduled workouts by doing cardio as well. People are so willing to push their bodies through their work outs week in and week out. This can result in some positive changes such as the scale changing a bit, feeling stronger, increased energy, and maybe even clothes fitting a bit better. But for so many, the scale doesn’t really reflect all the hard work they put in. The big question is why?

The secret to successful weight loss boils down to what you choose to put in your mouth. Yes, sadly this is very true. You cannot out train bad nutrition! You can choose to workout in challenging ways, even daily, but if you are not willing to consistently change your food to healthy options your body and weight likely won’t change much. It’s not even always about eating less, but more about eating less of the “bad” stuff, and focusing more on the “good” stuff.

Eating healthy, nutritious whole foods, likely the way your Oma/Gramma/Nonna/Nana made them, is THE best way for you to get control of your body and steer it in a vibrant direction. 70% of your weight loss goal lies in what you choose to put in your mouth. Exercise is vital for health, but only makes up 30% of the success you are striving for.

People are very willing to pound on their bodies regularly with exercise, yet their connection to the poor foods and drinks that are part of their diet plan and lifestyle is what is keeping them from achieving their goals.  We have to recognize that when putting top grade fuel and oil in your car, or feeding your pet premium foods, we are fueling them to perform well and last. Why aren’t you doing the same for yourself?

This includes white flour based foods, processed packaged foods, pop, sugary drinks, alcohol, restaurant foods, fatty cuts of meat, fat free dairy….. the list goes on and on…. What fruit do you eat? Do you eat enough good fats? Is your protein in proper portion sizes? Does your plate consist of at least 50% vegetables two meals a day? Do you drink enough water, or are you fueled on coffee, energy drinks and alcohol? All these things factor into your weight loss goals.

So, please, keep moving and challenging your body! It has an impact! But for real impact, clean up your eating! You’re an adult, which means no one can force feed you cheap quality fuel if you don’t agree to put it in your mouth. Is the change hard? Likely for some. In time however, your body will respond, and along with that strength you are gaining from your workouts, you will feel even better. Choose mostly the foods that are truly fit for your fork!

 

Shirley VanEgmond RHN, PTS

What’s So Bad About Carbs? Part 3

Over the past two weeks I have been writing about carbohydrates, and just what’s so bad about them. Week one was about grains, last week vegetables, and this week it’s all about fruit.

Fruit is delicious! It’s naturally sweet, most of the time. It is naturally low in fat, sodium, and calories. Fruits contain many essential nutrients that are often under consumed, including potassium, dietary fiber, vitamin C, and folate (folic acid). And just like raw veggies, fruit is another one of nature’s fast foods. But, just what’s so great about it, and what does it do for us?

Let’s take a look at some of those ingrown added benefits!

Potassium may help to maintain healthy blood pressure, help to decrease bone loss, and support against kidney stones. Fruit sources of potassium include bananas, prunes, dried peaches and apricots, cantaloupe and honeydew melon.

Fibre is also naturally found in fruit, and is part of a healthy diet. Fibre can reduce blood cholesterol levels, lower the risk of heart disease, obesity and type 2 diabetes. It also is important for proper bowel function, as it helps reduce constipation. The fibre in fruits helps provide a feeling of fullness with fewer calories. A recommended dietary consumption of fibre is 35grams/day. Most people consume about 10-15grams/day.  Please remember, that is not just from fruit, but from ALL whole food plant life.

Vitamin C is important for growth and repair of all body tissues, helps heal cuts and wounds, and keeps teeth and gums healthy.

Folate (folic acid) helps the body form red blood cells. Women of childbearing age who may become pregnant should consume adequate folate from foods, as this reduces the risk of neural tube defects, spina bifida during fetal development.

There is so much goodness in fruit, but just like anything else, too much of it can do you wrong. So, where does fruit consumption go wrong?

When weight loss is a goal you are striving for, I recommend eating no more than 2-3 servings/day. We have to remember that fruit is a simple sugar, so digests easier than complex sugars. Please make sure you consume the skin whenever possible. That is where a high percentage of the fibre is. This is the good stuff that helps you feel full longer, and regulates your bowels. Commercially canned fruits are another area to be mindful of. These are often packaged in fruit juices (some add syrup) which brings the sugar content higher. Dried fruits naturally have a higher sugar content as well, so please be mindful. And sorry but, fruit juice is pure sugar. One 8oz glass of this can be up to 25grams of sugar. There’s not chewing required. There’s no fibre to slow down digestion. It’s a straight shot of sugar into your body. This needs to be avoided as much as possible.

When “fresh” fruit is out of season the nutrients are naturally less. Eating fruits when locally grown is always a high priority. Coming fresh off the plant is so much better for you than opting for produce from far away. Let’s face it, a strawberry that is flown or driven to Ontario from California often doesn’t even taste or have the same texture of a fresh strawberry. Buy local! It’s better for you, and it supports your local farmers!  I do totally understand how desiring some berries in the dead of winter can be tough craving to satisfy. In these times I recommend buying frozen produce. This is picked, flash frozen and packaged, so likely the nutritional value is still there. These are great for smoothies and mixed with yogurt.

Go eat your fruit! Replace most of your sweet snacks with it, because as you can see, it has a whole lot of goodness in it for you!