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.

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.

[music by Lindsey Stirling]

"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.

source: womenshealthmag.com 

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. 

Healthy Reminder of the Week

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

Happy Monday!

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.

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