Wednesday, May 2, 2012

Ice pack

Did you maybe work out too hard, or roll your ankle running or playing a sport....

Here is how to make homemade ice packs.

Get a ziplock (you can double bag to avoid leaks)

Fit 1/2 - 2/3 full with a dish soap... it doesnt freeze solid

Squish out all the air and freeze.

Tuesday, May 1, 2012

The Fab 15 total body workout

I did this workout on Sunday. And it was great!

It was quick (I only did it once haha) but really effective. 

All you need are some dumbbells or if you don't have those... try soup cans!

Saturday, April 21, 2012

Happy Earth Day!!

Tomorrow is Earth Day so make sure you do something to help the planet!
And think about making it something you can do all the time!

Use re-usable grocery bags, and coffee mugs
Walk instead of taking your car... in the cities sometimes its faster anyway!
Plant a tree
Clean up a park near your house
Recycle and composte 

Environmental health is just as important as your physical health.
Take care of yourself and the planet!

Thursday, April 19, 2012

Tuesday, April 17, 2012

Being happy is good for your heart

Enjoying simple pleasures and having an optimistic outlook reduces the risk of developing cardiovascular disease by around half, regardless of factors such as diet, exercise and smoking, studies showed.

Read more:

Thursday, April 12, 2012

"I don't have time to exercise"

A recent survey by participACTION shows that the reason most Canadians say they don't exercise is because they Don't Have Time.  

Yet 90% have time have time for facebook and other personal activities during their workday.

Only 1 in 5 Canadians find time in the day for physical activity.
And "find the time" is the key phrase here.

Instead of thinking about it as "I don't have time" reword it to 
"I don't exercise because my health is not a priority".....
 hopefully that doesn't sit well with you and it will help motivate you to change.

You need 150 minutes of physical activity a week for health and fitness benefits

And did you know that you can break that 150 minutes into 10 minute burst of activity?!

If you have time for facebook or a coffee break.... You have time to exercise.
if you don't think you do, its because its not a priority. 

Tuesday, April 10, 2012

work out gear

Where can I get this shirt?

Monday, April 9, 2012

Friday, April 6, 2012


This is Esther Tuttle, she is 99 years old
Here is her advice on how to be confident (and healthy!)
  Treasure your health every day. "Your body is your instrument, and you have to take beautiful care of it. I do one hour of yoga and walk for 30 minutes every day. You really enjoy life a lot more if you're healthy. And I never leave home without putting on lipstick—it makes me feel pretty!"

Tuesday, April 3, 2012

Tone it up Bikini Body pyramid

This looks pretty tough but I am going to give it a go this week!
Do it with me!

Monday, April 2, 2012

Tone it up Arm Pyramid

I did this arm pyramid yesterday and it was tough but my arms weren't too tired afterwards
I am going to do it twice tomorrow!

Tuesday, March 27, 2012

Body Image PSA... a must watch


This video is under 3 minutes long
but it brings to light a lot of startling statistics about
how men and women, and boys and girls are viewing their bodies.

We need to make a shift

We need to stop associating size with health
Body weight issues are very complex, it is not as simple as too skinny, or too heavy.
Talk to your doctor about a healthy weight for you 

And remember to

Move, eat healthy, laugh.

Monday, March 26, 2012

Physical Literacy Video

This video was made by my talented work-term co-worker Leah

It is all about physical literacy, fundamental movement skills
and why it is important that we get children moving again.

Monday, March 12, 2012

"Lower half blast"

Add these exercises into 1-2 days of strength to target your legs and glutes.
Try 2-3 sets of 20 for move, on each leg.
Single Leg Lifts
Lie on your left side, rest your head on your left arm, and place your right hand on the floor in front of your chest. Your legs should be straight with your right leg on top of your left leg. Without moving any other part of your body, slowly raise your right leg as high as you can. Pause, then return to the starting position.

Clam Shell
Lie on your left side with your hips and knees bent 45 degrees. Stack your right leg on top of your left leg, heels together. Keeping your feet together and left leg on the floor, raise your right knee as high as you can without your heels coming apart. Pause, then return to the starting position.

Hip Raises
Lie faceup on the floor with your knees bent and feet flat on the floor. Squeeze your glutes and press into your heels to raise your hips until your body forms a straight line from your shoulders to your knees. Pause, then slowly lower back to the starting position. That's one rep.
Cross Body Mountain Climbers
Start at the top of the pushup position, with your body forming a straight line from head to heels. Keeping your abs braced, pick up your right foot and slowly bring your right knee toward your left shoulder. Then return to start.


Tuesday, March 6, 2012

Pizza is not a Veggie

Despite congress deciding that pizza sauce counts a vegetable..... PIZZA IS NOT A VEGETABLE.
Even veggie tales don't think so.

Positive Body Image

With all of the images in the media today it can be hard to have a positive body image.

I just wanted to remind everyone that those images are digitally manipulated and even the women in the photos don't look like that..

Here are some of your favourite Victoria Secret Angels before and after

They are beautiful before and they are beautiful after.
Be kind to each other and be kind to yourself. 

Monday, March 5, 2012

Healthy Reminder of the Week

Here are some healthy things to try to do for yourself this week and for life.
Happy Monday!

Friday, March 2, 2012

Move of the Day

Dead Lift to High Pull

targets: Shoulders, Chest, Upper back, Hamstrings and Glutes

Hold dumbbells in front of you, palms facing your thighs, and stand with your feet hip-width apart, knees slightly bent. Keeping your back slightly arched and your core engaged, hinge forward at the hips and slowly lower your torso until it's almost parallel to the floor. 
Pause, then squeeze your glutes and push your hips forward to return to standing, pulling the dumbbells up to your chest by bending your elbows out to the sides and raising your forearms. 
Return to the starting position. 
That's one rep. Do 15. 

Its a fairly simple exercise but very effective.
Add it to your workout today, or try and do one set during each commercial break during your favourite show tonight.

Thursday, March 1, 2012

5 reasons to go Skating

1. Skating uses a lot of small stabilizer muscles that sometimes don't get activated with other activities

2. It also tones big muscle groups like your quads, hamstrings, hip flexors, and core

3. It is good cross training and can help in other activities such as running and yoga

4. For a 155lbs woman it can burn between 380-630 calories an hour

5. Its fun! 

Bonus: If you can skate outside in the winter you get the added benefit of exercise outdoors including a positive influence on your mood and stress levels!

[more ideas for activities outside here]

Learn more about skating HERE including: safety tips, and getting the proper fit

Wednesday, February 29, 2012

Healthy Lunch: Salad in a Jar

What a great idea.
Im going to make this for lunch on Friday!

One Song Workouts

Try a couple today!
Im going to do it!

Monday, February 13, 2012

Before and After pictures... how they do it

We've all seen them... the miraculous before and after pictures shown on diet or exercise fad commercials

Well "Furious Pete" hows us how he makes the transformation in just 5 hours.


The trick? Doing the "after" picture first.

This video is a good reminder that we can't believe everything we see.

Thursday, February 9, 2012

Leg Pyramid

I have done this leg pyramid a couple times now
And its great!!
It doesn't take very long to do but its very effective.
I just add a 10 minute warm up like biking at the beginning
and Stretching at the end and it's perfect!!

Wednesday, February 8, 2012

Winter Walk Day

Today is Winter Walk Day in Alberta and other provinces across Canada.

We want to encourage everyone to get outside and go for a walk for 15 minutes today.
Bundle up and embrace the winter!

This event is to remind people that just because it is snowy or chilly, doesn't mean you have to stay inside on your couch!

I will be at a school facilitating a walk with all the students, as well as another fitness activity and we will be making yogurt parfaits! 

Will you walk today?

Tuesday, February 7, 2012

Bumps on your eyelids??

Do you have trouble applying eyeshadow because of little yellowish bumps on your eyelids?

This could be a sign that you have higher levels of LDL (bad) cholesterol and blood triglycerides.
And lower levels of HDL (good) cholesterol

People with these bumps are 48% more likely to have a heart attack within the next 30 years than those without.

Even if your blood tests come back normal, you could still be at risk.

Its a sign that your body deposits cholesterol where you don't want it - i.e. in your blood vessels. 

So if you have those bumps, talk to you doctor!

Monday, February 6, 2012

5-4-3-2-1 Workout

A workout you can do anytime and almost anywhere.

We've been Duped

Maple Leaf came out with their "Natural selections" not too long ago
Claiming that they contain "natural ingredients"
They specifically target people who are weary about the ingredients in other deli meats

But low and behold!! These meats contain the exact same amount of Nitrites as other Maple Leaf deli foods.

I feel duped... on the occasion that I do buy deli meats I have been buy the Natural Selections...
and paying extra for it because I thought it didn't contain this dangerous carcinogen.

Well I will be thinking twice before buying a maple leaf product again
I think they intentionally deceived people.

Do you buy deli meats? Are you concerned about Nitrites?

Friday, February 3, 2012

Thursday, February 2, 2012

Sugar: A controlled substance?

Nature - a top research journal stated recently that sugar is so toxic is should be controlled like alcohol. 

Sugar can be linked to chronic diseases such as Cancer, Heart Disease and Diabetes
These diseases are now more of health burden that infectious disease. 

The report wants sugary food and drinks to be banned during school hours, it suggests pop should not be sold to those under 17 and wants the number of fast food restaurants and convenience stores limited in low-income areas and near schools.

In some developing countries, soda pop is more available and cheaper that drinkable water or milk...

In the past 50 years, the consumption of sugar around the world has Tripled!

What do you think?
read more here

Wednesday, February 1, 2012

Stomach Virus

I've been hit with a pretty nasty stomach virus.
So I haven't been up to much since expect relaxing, trying to sleep, and trying to eat a bit!

Sorry for the lack of posts.

However, I did find something pretty tasty that is making me feel a bit better.

Instead of eating ice cream I blended up a couple of frozen bananas with some cocoa

Its kind of like the consistency of soft ice cream but it has the healthy factor of a banana - magnesium and potassium not to mention calories are pretty important after a stomach flu!

But I would make this again - not just when Im sick.

Wednesday, January 25, 2012

Because Health isn't just about your body

Just because you can't see it doesn't mean it's not there.
Garbage in the ocean is destroying the planet.

And environment health is just as important is physical health.
Pick up a piece of litter today.

Monday, January 23, 2012

DQ Chicken Fingers Shocking Calorie Count

If you are at Dairy Queen your options are hamburgers, hot dogs, and chicken fingers.
You might think that chicken fingers are the healthiest option but you might be surprised.

The deep fried chicken fingers, gravy, french fries, and toast come in around
1370 calories!! 
If you add a blizzard on to that you are coming in around 3000 calories
That is more than the majority of people are supposed to consume in a day (for some people, that is 2 days worth of caloric intake)

Don't be tricked into think you are choosing a "healthy option" at these restaurants.

{Click HERE to see more fatty fast food options - some of them might surprise you!}

Thursday, January 19, 2012

RIP Sarah Burke

Sarah Burke was a freestyle skier for team Canada.

She has passed away from a head injury sustained while training.
She was an amazing athlete, a vibrant and talented woman and an inspiration to so many young female skiers.
The world of winter sports has suffered a great loss.

My thoughts go out to Sarah Burkes friends and family.

Wednesday, January 18, 2012

Paula Deen Has Diabetes

Everyones favorite southern chef has type 2 diabetes

She has had it for years - and kept it a secret.

All the while filming episodes for food network and selling cookbooks pushing foods fried in oil, with cups and cups of cream, and tons of butter....

Like deep fried cheese cake covered in chocolate and powdered sugar.


Instead of coming out about her illness, and sharing with her viewers and followers her struggle to change her diet and her lifestyle she chose to keep quite, and continue to endorse a lifestyle high in sugar, high in fat and low in activity.

I have never been a fan of her cooking or her show
But Now I am very disappointed that she didn't take the opportunity to share this with her views and maybe help some of them change or speak with a doctor about type 2 diabetes.

If caught early and treated with diet and exercise, type 2 diabetes in manageable, and in some cases reversible... you can un-do the insulin insensitivity

Paula Deen only told people about her illness now that she is being endorsed by a company that manufactures a once a day non-insulin injection.

Diets high in sugar and fat, people who are over weight, people over 45, and people with a family history of diabetes should talk to their doctor about the disease.
Moving for at least 30 minutes a day, and changing your diet can help lower the risk of getting type 2 diabetes.

Tuesday, January 17, 2012

Sh*t Girls Say to Trainers

Following the trend of "Sh*t Girls Say" The CEO and a trainer at made this video of things women have said/do say to them.
I think its pretty hilarious. And Im pretty sure I am guilty of more than a few of these!!
"How do you get rid of this??"
The foam roller on the IT band made me laugh - because thats exactly how I feel every time I have to do it!!

What was your favorite part??

Monday, January 16, 2012

The Doctors on Whole Wheat

This clip is from the tv show The Doctors.  They are talking about the importances of switching to Whole Wheat - what to look for, and easy ways to switch!! Check it out.

Friday, January 13, 2012

Fotoshop by Adobe


Don't forget that what you see may not be real.
Photoshop is a standard practice on almost all images that are published these days.

Stay happy, stay healthy.

Thursday, January 12, 2012

Jessica's Daily Affirmations

I saw this video for the first time yesterday while working on the body image project.
And then the next day I saw it on the new Maxwell House coffee commercial
Saying "brew some optimism" 

I wonder, if a 4 year old girl can stand in front of the mirror and list all the things she loves about herself and her life...
when do we stop doing that, when do we stop being able to think about the positive things in our lives.

I challenge you tonight before you go to bed... list 5 positive things about your life
It can be about your job, your family, your friends, you appearance, your accomplishments...

Wednesday, January 11, 2012

7 Days to Skinnies Day 5

Day 5 Wednesday Jan 11

I quit.
I hate feeling like I can only eat what is on the list. I don't think eating that is that regimented and restrictive is that healthy. I think variety, and moderation are healthy.
I have spent the last few days researching and working on a presentation about body image and I realized just how terrible it is to encourage everyone to fit into "their skinnies" instead of encouraging everyone to be healthy, happy, and enjoy their food.

Yes the food is tasty, and I love the breakfast smoothies... but I felt like I was constantly thinking about what I could eat. So while the recipes are good, I don't want to eat only these things for an entire week.

I love the idea of simple exercise ideas that everyone can do daily - those are great. And I will continue to do something active every day.

I just don't like the idea of being on a plan and feeling restricted - If I want to have a chocolate left over from christmas I don't want to feel guilty because it's not on the "plan".

So while I am going to finish the chicken salad and bruschetta chicken I made because they are yummy but I am not going to worry about the meal plan so much.

SO here is what I ate today....

So Once again I stared the day off with a Breakfast Smoothie - I added spinach this time. I love adding spinach to smoothies because its a good way to get some greens and you can't really taste it! They are quick to make in the morning.

Lunch was a Pepperoni pizza bun :)

Because I have soccer practice on Wednesday nights I didn't go to the gym after work

When I got home from work I had bruschetta chicken with feta melted on top, carrots and cherry tomatoes.  And A little piece of cheese cake.

Now I am off to do a little strength before my 1hour soccer practice.

Health and happiness xX

Monday, January 9, 2012

Saturday, January 7, 2012

7 days to Skinnies Day 4

Day 4  Tuesday Jan 10

I started the day with another Breakfast smoothie -

For lunch I packed chicken salad on buns, and a salad with carrots, tomatoes, celery, butter lettuce, and olive oil and balsamic vinegar

For a snack I had grapes and a vanilla latte (is that cheating??)

Instead of going to the overcrowded gym I went home and did a circuit
100 Jumping Jacks, 20 Crunches, 20 Squats, 10 pushups, 25 dips, 60second wall sit, 60second plank - 2x

I didn't feel like cooking so I had more chicken salad on toast, and another piece of toast with home made rhubarb jam
Plus a glass of a milk

Total water: 4 cups... 
4 Days done! 

7 Days to Skinnies Day 3

Its Monday. And Day 3 of the plan

Today was the real test. I started my work term today and I had no idea what the day would bring.
The university website going down around noon was not a good start to the semester for anyone!!

I started the day with the Breakfast Smoothie - its really yummy and has oatmeal in it, I use greek yogurt which has tons of protein so its really filling.

For lunch I packed a pre-made Bruschetta Chicken  and a salad.
I baked a bunch of chicken on the weekend so I would be prepared for the week. I Put each breast in a separate tupperware, topped it with bruschetta and BOOM lunch in the fridge.

A couple hours later I had 1/4Cup of almonds for snack

Once my first day at work was done I headed to the gym - possible the busiest place on campus at 4:30 the first day back to school in January...
I managed to get an elliptical and did 30 minutes at a moderate pace.

I went home and had Chicken Salad on Toast.  With granny smith apple, and red grapes it was yummy and fresh.

7 Days to Skinnies Day 2

Yesterday was the first day of the plan
and I did about halfway good..

So today, Sunday Jan 8 - I would like to do better but I have a dinner date...
Anyway, here is what I did do/eat

9:00AM - Oatmeal with sliced banana, glass of milk,
12:00PM - gym: 5min step machine, 15min bike = 20min cardio, leg and ab strength
2:00PM - Pita and 1/2C grapes 2 cups of water

6:00PM - OOPS cheating already - I have a sushi date :)

All in all I think I did pretty good.  What did you do today?

LC's 7 Days to Skinny Jeans

Lauren Conrad has put out a 7 Day plan to help you recover from your holiday eating.
The goal is to get you back into your skinny jeans

But even if that isn't your goal, you just want a simple meal and exercise plan for 7 days to kick start the new year and new healthy lifestyle this is a good place to start.

There are Breakfast ideas, lunch and dinner recipes, simple snacks, and quick 20-60min exercise plans.

I am doing this 7 days and I will keep you posted on my progress.
Im not trying to fit into any skinny jeans but I am trying to eat healthy, pack tasty good-for-me lunches to my new job and do something active every day.

CLICK HERE to see the plan and set up what you are going to do for the next 7 days.

To Help me succeed I have written down what I plan to do each day.
I will share with you what I am eating and what exercise I am doing each day 
if you decide to join me post about it in the comments!!

Today was Day 1 and I would say it was about half way successful.

The problem was I got a really late start...

11:30 - oatmeal 
1:30 - 5 min warm up, Intervals on treadmill x8, cool down
3:00 - cheese string snack
4:30 - Salami pita - with spinach, pickles, cucumber, tomato and feta

but then I ate a piece of cheese cake.

Total water: 7 cups. 

Oh well it's saturday. 

Take Care of Yourself

Start taking care of yourself Now.
Living Health shouldn't be about doing something to yourself but about doing something for yourself 

-Eat in moderation, stop when you are full
and live an active lifestyle 
 -if you don't like the gym, find an activity you love like Tennis or Hiking

Wednesday, January 4, 2012

Push Up Challenge

I can barely do 7 push ups 
so I will be doing this challenge to see if by February I can do 40

Are you going to do it with me??

Tuesday, January 3, 2012

2011 Top Health Tips

Women's Health Magazine has put out what they have deemed the Top Health Tips of 2011

You can check out  the article and all the links to the information HERE

Some of the tips include::

Eat Protein for an energy boost 


"Bad for you" foods - like eggs and peanut butter aren't actually that bad for you or your diet, just eat them in moderation

Click over to the article to learn about these things that can help you live healthier.

Monday, January 2, 2012

9 Least Effective Exercises

Whether you are starting off a new years resolution to live healthier and happier
Or you are just getting back to the gym after the holiday season...
You want to make sure your exercises are effective and safe....
Here are 9 exercises not to do, and 9 to do instead!

Dont #1 

Lat Pull-down Behind the Head

The problem: Only people with very mobile shoulder joints can keep their spines straight enough to do this exercise properly. So the move — done wrong — can lead to shoulder impingement or worse, a tear in the rotator cuff. And if the bar hits the back of the neck, it could injure cervical vertebrae.

DO #1

A Safer Lat Pull-down

On the pull–down machine, lean back a few degrees, use a wider–than–shoulder grip, and bring the bar down in front of your body to the breastbone, pulling shoulder blades down and together. Contract your abdominals to stabilize the body, and avoid using momentum to swing the bar up and down. The lat pull–down works the muscles of the upper back.


Military Press Behind the Head

This shoulder move, in which you lift weights or a barbell up and down behind the head, can cause the same problems as the lat pull–down behind the head.

DO #2

A Safer Military Press

A safer shoulder alternative: When doing the military press, keep the bar or dumbbells in front of your head. Stand with the weight no lower than the collarbone and keep your upper body upright. The exercise can also be done seated. Always sit straight against a back support, and keep the natural curve in your spine, with upper back and glutes pressed to the chair.


Upright Row

The problem: Pulling weights, a barbell, or a weighted cabled bar up under your chin is a big no-no because it can compress the nerves in the shoulder area, impinging the shoulder.

DO #3

Safer Alternative to the Upright Row

Instead of doing an upright row, work your shoulders with a front or lateral shoulder raise, lifting weights out to the front or side of the body.


Leg Press with Poor Knee Position

From a reclining position, you push the plate up and bring it down in this common exercise to work the quadriceps, hamstrings, and glutes. The problem comes when you bend your legs too far -- past a 90-degree angle -- which can hurt your back and knees.

DO #4

Leg Press: Safer Moves

If you want to do a lying leg press, keep your butt from rotating off the back of the machine, and don't bend past 90 degrees at the knee.


Squats on the Machine

The problem: The bar on the machine doesn't give, which can force the body into risky positions. Plus, people tend to put their feet farther in front of their bodies when doing squats on the machine, which makes matters worse.

DO #5

Squats: A Safer Alternative

It's not necessary to use weights when doing a squat, but if you keep good form, adding weight will intensify the move. Standing straight with your feet shoulder-width apart, slowly lower your body, back straight. Move the hips back as if you are going to sit in a chair. Try to maintain your weight directly over your feet, keeping heels on the floor. Lower yourself to about a 90 degree bend in the knee. Slowly return to a standing position.


Bad Form on Cardio Machines

The problem: Hunching over or using a death-grip on the handrail cheats your body and can throw off your alignment, jarring your spine, shoulders, and elbows.

DO #6

Better Technique on Cardio Machines

Don't set the incline or resistance so high that it causes you to hang on to the machine too tightly. Use a natural gait with a light grip. For a more challenging workout, hold on lightly with one hand and move the other arm, switching arms periodically. And save the reading for after your workout so you can focus on good form.


Exercises for Spot Reduction

People who do strengthening and toning exercises in an effort to trim fat from a certain area -- thighs, hips, stomach, or arms -- have the wrong idea. Although these exercises can help firm muscles, if the targeted area still carries an extra layer of fat, it won't look much different. You can't isolate fat loss to one part of the body.

DO #7

Effective Ways to Reshape Your Body

Cardiovascular exercise will torch calories, but resistance training is a big part of the equation if you want to burn fat. Boosting your muscle mass increases your metabolism, so you burn more calories all the time, even when you're not working out.


Always Lifting with a Weight Belt

The problem: Too many people wear weight belts too often. Unless you have a back injury or other medical reason -- or are lifting a lot of weight -- the weight belt may let your core muscles slack off. And you need your core muscles all the time in everyday life.

The solution: Back off the weight belt unless it's necessary.


Exercising in the Wrong Shoes

Even if you're doing everything else right, your efforts can be undermined by improper footwear. Working out with the wrong shoes increases pounding on the joints, and can lead to injuries like plantar fasciitis or tendonitis.

DO #9

Shoe Solution

The key, experts say, is to choose a shoe that is specific to your activity and that suits your particular foot. They recommend shopping at stores specializing in athletic shoes, where you can seek advice from a knowledgeable salesperson. And don't forget to replace your shoes when they show signs of wear.

Related Posts Plugin for WordPress, Blogger...