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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
Click the picture, the button or even follow the path below to Register for this class.
Visit Here to Register
- AMAZING FLAVORS
- PEANUT FREE
- GLUTEN FREE
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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™
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Shirley’s first Readers Choice Award, 2019 St. Catharines Standard Readers Choice Award for Nutrition
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!
10 minute warm-up on the treadmill, 45 minutes lifting weights, another 45 minutes to an hour of moderate intensity cardio, followed by a cooldown stretch. For many decades, this regime was considered the gold standard for everyday gym goers.
Is there anything wrong with this?
No. If you have that kind of time to invest daily on your training than go for it. But let’s be realistic here for a minute… it’s 2019, who has 2 free hours a day to spend working out??
In todays life where we always have places to be and people to see, exercisers need a quick & effective exercise alternative. Something where you’re in & out of the gym as quickly as possible and still see results. Now I know what you’re thinking, I have to focus solely on strength and sacrifice cardio (or vice versa) because im on a time crunch, right?
Shorter duration workouts (30-45 minutes) are becoming increasingly popular because of their ability to produce similar or even superior results to longer training
sessions. In fact, short, intermittent bouts of exercise lasting only a few minutes can produce similar physiological results on your body as an hour of cardio! (Don’t believe me? Look up One Minute Workout by Martin Gibala, PhD McMaster University).
Aside from the time saving benefit, shorter workouts allow you to train harder, burning more calories in the process. This not only occurs during your session, but afterwards as well. Your body continues to work and expend energy well after your workout is complete in an effort to return to its normal resting state. The result… your body becomes a calorie burning machine!
Furthermore, increases in strength, cardiorespiratory fitness, flexibility, and even balance, can all improve with regular shorter duration workouts.
Looking closer at the effects of exercise on hormonal release also provides good insight in favour of a 30 minute workout. Exercise itself is a stressor, much like writing an important test or running late to work. One of the major hormones released in times of stress is cortisol. The longer the stress is present in the body, the more cortisol released into the bloodstream. Combine your 2 hour workout with all the other everyday sources of stress and you can see how easy it becomes to accumulate cortisol.
What’s the big deal?
Well, chronically elevated cortisol is linked to harmful effects on the cardiovascular system (heart & blood vessels), weight management, suppressed immune function, and several other bodily functions.
It wasn’t until I began training high level athletes a few years ago that I bought into this principle of less is more. 30 minute workouts are a great way to provide a training stimulus without risking overtraining (with strong programming of course). Furthermore, in my experience, it’s much easier to maintain your focus on your workout, compared to all the between sets selfies taken during your 2 hour “pump.”
Stop into LiV Personal Training Studio where we specialize in 30 minute workouts and chat with one of our knowledgeable and experienced trainers. If you’re not completely sold on the idea, who knows, maybe Rob will put you through a quick demo!