You will have better SEX…….

Now that I have your attention..

We have been told over and over that exercise is good for us.

Here are 10 VERY good reasons why..

 

 

 

  1.  You will improve memory: feel like you think a bit more clearly after a good workout? Not only is your brain getting more energy and oxygen, but many studies have shown that exercise can boost your memory and help you learn better
  2. You will improve your posture:  one of the best ways to fix your posture is to exercise the muscles holding you back
  3. You will boost self confidence: exercise can improve your appearance which can improve confidence, but there’s more to it than that. Exercise can also help you feel more accomplished and social. Even if you don’t see immediate results in your body, that effort will make you feel better
  4. You WILL dE-StReSs: studies have shown that exercise is a great way to combat it. Not only are those endorphins natural stress-fighters, but getting yourself into that exercise groove helps get your mind off the things stressing you out
  5. You will sleep better: have trouble falling asleep at night? The National Sleep Foundation says at regular exercise can help you sleep better. The best time to work out is in the morning or the afternoon.
  6. You will have MORE energy: regular exercise can actually make you feel more energized throughout the day. In fact, one study found that exercising in the middle of the day can leave you feeling more energetic and productive for the rest of the afternoon
  7. You will have better SEX: Yes, studies have indeed shown that regular exercise can increase arousal and decrease men’s risk for erectile dysfunction, likely because exercise improves circulation
  8. You will get sick less often: A recent study found that people who exercised regularly were half as likely to get a cold than people who didn’t
  9. You will LiVe longer: It’s no secret that healthy living will keep you alive longer, but you might be surprised at how much. One study found that exercise improves life expectancy as much as quitting smoking. It really is true that sitting all day is killing you
  10. You will simply be HAPPIER: the University of Bristol found that people’s mood significantly improved on days they exercised, so find a way to fit a quick workout into your daily routine

 

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Vitamin A

Vitamin A is a fat soluble vitamin that is also a powerful antioxidant. It is involved in reducing inflammation by fighting against free radical damage in our bodies. Vitamin A plays a critical role in maintaining healthy vision, neurological functions and healthy skin. It is also responsible for building strong bones and supporting immune function.
Vitamin A is found in two forms, active Vitamin A and beta carotene. Active Vitamin A comes from animal-based foods and is referred to as retinol. This form of Vitamin A can be used immediately by the body, so it does not need to first be converted. Beta carotene is the other form of Vitamin A. We can obtain this from colourful fruits and vegetables. Beta carotene needs to first be converted into active Vitamin A in order for the body to be able to utilize it.
It is recommend that we try to obtain our Vitamin A primarily by a diet high in fruits, vegetables, and whole foods whenever possible, rather than from supplements. Some of the best sources of Vitamin A include eggs, milk, liver, yellow and orange vegetables such as carrots, sweet potatoes and squash. It is also found in spinach, and other leafy greens.
High doses of vitamin A may actually do more harm than good. Consuming too much Vitamin A from supplementation alone, or in combination with other antioxidants, has been associated with birth defects, lower bone density, and liver problems. If you are planning on supplementing with this, first consult your doctor or pharmacist to insure that it is a safe supplement for you to consume and that it won’t conflict with any current medications you may be taking. Be sure to take lower doses and use supplements from food based sources.

Yoga Zone

Grab your Yogi Friends and get Zenn-i-fied in this class inspired by the mind body practice of yoga.
Calm your mind and enhance your mood as well as strengthen your entire body in this ONE hour class.

This class is perfect for new-bies and intermediates alike.

Packages available
$15 drop-in

Women ONLY

BODY WORKS
FITNESS CLASS FOR WOMEN ONLY

kim cari jen bootcamp b

 

A group fitness class designed for busy women to squeeze into the middle of the day.

A little cardio, a little weights, a little sweat
and a lot of FUN!

This class is designed for the new to fitness or the timid into fitness…
Classes will consist of light weights, bikes maybe a little step and definitely some movement.

Tuesdays 12 until 1pm $40/mth or $15 drop-in

LiV Personal Training Studio 905 688 7447 www.livfitness.ca

VEGETARIAN SPLIT PEA SOUP

split-pea

INGREDIENTS

18 cups liquid (broth, water, stock or combination)
1 lb split peas, picked over
1 medium onion, chopped
3 TBSP butter
2 cloves garlic, chopped finely
¼ cup chopped fresh parsley, or 1/8 cup dried
½ tsp dried basil
1/4 lb quinoa, rinsed (brown rice or barley will do as well)
1 bay leaf
4 large potatoes, diced (can be any potato variety, I like to do half sweet potato)
One 10 oz bag fresh spinach, rinsed, trimmed and chopped
Salt and pepper to taste

INSTRUCTIONS

1. Bring water to a boil in large covered pot.
2. Add split peas, onions, butter/oil, garlic, parsley, basil, quinoa/grain, and bay leaf.
3. Return to a boil.
4. Turn it down to a simmer, uncovered over low heat, stirring frequently for 45 minutes
5. Add the potatoes and spinach
6. Continue to boil over low heat for 45-60 minutes, stirring frequently
7. Once cooked, remove bay leaf and blend soup. I put a hand blender right in the pot.
8. Season as desired, with salt and pepper

GINGER ROASTED CARROTS

ginger-roasted

 

INGREDIENTS

8-10 carrots, washed and cut into 1 inch slices (using a variety of colours improves presentation)
1” ginger grated or finely chopped
2 cloves garlic, minced or finely chopped
¼ cup chopped parsley
1/3 cup chopped onion
2-3 TBSP olive oil
Salt and pepper to taste

INSTRUCTIONS

1. Grease a casserole dish and fill with first five ingredients
2. Drizzle olive oil over top and sprinkle with salt and pepper
3. Mix well so oil and ingredients are all combined.
4. Bake in 375*F oven for about 30 minutes, stirring through about 20 minutes
5. There should just be a touch of firmness to the carrots when done.

Red Lentil Soup

red-lentil-soup-4

 

Ingredients

12 cups water or broth
1 lb lentils, well rinsed and drained
1 bay leaf
1 tsp cumin
3-4 carrots, sliced
1 cup sliced leeks or onions
1 large can diced tomatoes
1/3 cup dried cilantro
2 TBS olive oil
1 TBS salt
Dash of pepper
1 tsp oregano
2 tsp ginger (minced or from jar)
Juice of 1 lemon

Directions:

1. Bring water/broth to boil. Add lentils and let simmer for 30 minutes
2. Add all remaining ingredients except lemon juice
3. Return to boil and let simmer until carrots are tender. (Approx. 20 minutes)
4. Add lemon juice
5. This can be served as is or can be processed with a hand blender.
6. Add additional bit of salt/pepper as needed.

WE ALL NEED TO WORKOUT..  EVEN YOU!

mat 1

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?

sad-workout-person

 

 

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

girls-only-boot-camp-pic

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.