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BCRPA Weight Trainer * BCRPA Group Fitness Leader * BCRPA Personal Trainer * Cory Holly Institute Principles of Sports Nutrition Education Program * Body Training System Group Power Instructor *Body Training System Group Centergy Instructor * CORE Conditioning Instructor * TKO Fitness Instructor * Boot Camp Leader

Wednesday, November 16, 2011

Warning Wednesday: Not all organics are made the same

Read on and figure out to decipher the organic label code.

When can you use the “USDA Organic” seal?
You must meet the USDA’s minimum requirements. All USDA Organic formulas must consist of at least 95% organically certified ingredients (excluding water and salt). Any remaining ingredients must be approved as organic compliant as defined by the USDA. Terms used on labels include “Organic” or “100 percent organic” if 100% of ingredients are organically certified. The USDA Organic seal may appear on product packages and in advertisements.

Any product labeled as organic must identify each organic ingredient in the ingredient list on the label. In addition, the name of the certifying agent must be displayed.

Are there other organic ingredient options?
Yes, products may be labeled “made with organic ingredients”. To qualify, products must contain at least 70% organic ingredients. The percentage of organic content and the certifying agent seal may be used on the “face panel” of the label only. In this situation, the USDA seal cannot be used anywhere on the package.

If a product contains less than 70 % organic ingredients, the specific organic ingredients can be listed as such in the ingredients statement on the information panel only.

Are the requirements for organic certification uniform around the globe?
Requirements for certification vary from country to country, and generally include production standards that encompass growing, storage, processing, packaging and shipping. Any business in the food production chain can be certified. These businesses include seed suppliers, farmers, food processors, retailers, and restaurants. In the United States the governing organization is the United States Department of Agriculture (USDA).

Until next time Team, just because it says it is 'organic', doesn't necessarily mean that it entirely is.
Health Respect & Happiness,

Tuesday, November 8, 2011

Training Tuesday - Increase your G-flux

I just read a great article on something called "G-flux". I am re-posting most of the content for you to read. Following these simple concepts will really help with your training and the prize for all your efforts? Increase in metabolic rate which means more calories burnt, win win!

Read on Team!

If you've never heard of G-flux, here's a simple formula for increasing it: Eat more; exercise more. Sounds pretty simple, but let's take a deeper look.

Exercise increases metabolism. Eating increases metabolism. The trick is learning to balance the two so that you still create a negative calorie balance.

Let's back up real quick.

Sendentary people (folks who just sit around and don't exercise) have painfully slow metabolisms. This is due to many hormonal factors resulting from a lack of exercise along with the fact that these individuals never really "teach" their body to burn additional calories.

Likewise, chronic dieters share the same plight. When you chronically under-eat, metabolism shuts down as a starvation protection mechanism and the oh-so-slow metabolism blues start a-playin'.

On the contrary, exercise and eating are metabolism boosters. That being said, it's not very likely that eating more by itself will ever do wonders for your fat loss goals.

But when you combine eating more with a high caloric burn via exercise you get the best of both worlds.

For example, let's say your basal metabolic rate allows you to burn 2000 calories a day. Knowing this, you go on a diet and begin eating 1500 calories a day, putting you 500 calories in the hole. Now, on the surface a 500 calorie deficit would appear to be a good thing, but unfortunately you've done your metaoblism NO favors here. In fact, under-eating only decreases metabolism with each passing day.

So, "dieting" is not the method of choice for creating a calorie deficit.

Now let's take a similar scenario. You burn 2000 calories a day, but instead of "dieting" you start eating 300 calories MORE each day and you also burn 800 extra calories through exercise. The result? The SAME 500 calorie deficit (2800 calories burned, 2300 calories consumed) but you do so while increasing your metabolism through eating and exercising more.

That's the power of G-flux. Apply the concept and watch your metabolism skyrocket.

Until next time Team, keep revving up that metabolism!
Health respect & happiness,

Friday, October 14, 2011

FOODY FRIDAY : Mocha Snack Bites, recipe

Here's a great, easy recipe for a delicious and nutritious snack, enjoy!

Mocha Snack Bites
Makes 4 servings
3/4 cup oatmeal
1/4 cup oat bran
6 egg whites
1 scoop chocolate protein powder (30g)
1/4 teaspoon baking powder
1 teaspoon natural cocoa powder
1 tablespoon ground coffee
Pinch of stevia
2 apples, diced

1. In a blender, mix everything together except for the apples. Blend until the mix gets thick and pour into a bowl.
2. Add diced apples, then pour into a baking dish. Bake in oven at 350 degrees fahrenheit until cooked (about 30 minutes). Let cool, then cut into 8 equal bite sized squares.

Until next time Team, who says we can't still snack on something chocolatey that also gives us a nutritious boost during the day??

Health respect & happiness,

Wednesday, October 12, 2011

WARNING WEDNESDAY : “I *heart* Me” Mini-Series on Heart Disease

I really appreciate it when I have readers who inquire or request specific topics that make me think and research for more information. Keeps me on my toes you know?

You asked for it, and here it is!

To really take these tips to heart (ha ha, pun intended?), you need to understand heart disease and the different optimal cardiac numbers (cholesterol, blood pressure, triglycerides, homocysteine). That way, you can see why it is so important to eat certain foods that can protect your heart and exercise to make it stronger and healthier.

I have decided to break this up to a short mini-series so I don’t throw too much information at you all at once. But what I plan on revealing is such powerful ammunition against heart disease that I hope you are able to pass this weapon of knowledge to as many people as possible! Why do I care so much? Because HEART DISEASE IS THE #1 KILLER AMONG CANADIANS. Yes, it beats cancer, diabetes, car accidents..etc.

Let me stress that again. Heart disease is the #1 killer among Canadians. And yet, it is probably the easiest one to prevent by educating yourself with a few things and integrating some healthier lifestyle changes. The key is to start NOW, before you get the warning signs from your body or the high cholesterol results from your doctor! Once you are in the “high risk” range, you have begun digging your grave already- PUT THE SHOVEL DOWN! Don’t even consider picking it up! Run away Team, run as fast as you can! I mean that literally. ;)

Understanding Your Blood Test: Optimal Cardiac Numbers

Don’t you hate it when you visit your doctor and they start throwing out this number and that number and 4 syllable words that you forget the minute it comes out of their mouth? Then, when you start to ask questions, they shoo you out because they have their next patient to see? That is when you need to take accountability and do the research Team! Lucky for you, I’m here. =)

There are different categories and each have their own optimal numbered ranges that you should fall under. Key players include the cholesterol ratio, total cholesterol, LDL cholesterol, HDL cholesterol, triglycerides, homocysteine, and your blood pressure.

Total cholesterol (TC) levels should be less than 200 mg/dL. It’s borderline to high risk when it’s 200-239 mg/dL, and you’re considered at high risk when it rises to 240 mg/dL and above.
Low density lipoprotein (LDL) cholesterol is a vital part of the picture and the lower it is, the better. LDL levels, which greatly affects your risk of heart attack and stroke, should be less than 100 mg/dL. 100-129 mg/dL is considered near optimal/above optimal while a reading of 130-159 mg/dL is borderline-high. 160-189 mg/dL is considered high and anything above 190 mg/dL is VERY high.

One the flip side of the scale, your high density lipoprotein (HDL) cholesterol should NOT be too low. In fact, low HDL levels put you at high risk for heart disease! HDL cholesterol that is less than 40 mg/dL is considered low. Typically, a woman’s HDL cholesterol ranges from 50-60 mg/dL and a man’s ranges from 40-50 mg/dL. You should strive to be higher than 55-65 mg/dL.

Triglyceride (TRG) level is yet another reading. Levels should be under 150 mg/dL, since high trigylerides can contribute to heart disease. If you’re between 150-199 mg/dL, you are borderling-high, if it’s 200-499 mg/dL, it is high, and a reading of 500 mg/dL is considered extremely high!

Other readings include your cholesterol ratio, homocysteine level, and blood pressure. I will continue to look at each category as well as shed more light on the ones mentioned above in part 2 of the mini series next week.

Until next time Team, when you hear the saying “getting to know yourself”- maybe it means it’s time to learn about your heart. =)

Health respect & happiness,

Tuesday, October 11, 2011


Today we are going to take a look at the shoulder joint. It engages the muscles of the chest, shoulders, and back. It seems to me that everyone is more concerned about having a stronger, toned chest, but strong shoulders and back are important too. They mean better posture, a better core, and more flexibility.

The shoulder joint is referred to as the "ball-and-socket joint", which is the most mobile joint in the human body. It can abduct, adduct, rotate, and raise in many places. It has an incredible range of motion, but because of this, it tends to be one of the most injured joints.

The shoulder joint muscles moves and works a variety of different major muscle groups: the chest, shoulders, and back. More specifically, there are the deltoids (anterior, lateral, and posterior), which provide flexibility and range of motion, and enables you to move your arms forward, back, up, and down; the trapezius muscles, which form the triangle of your shoulder and upper back; the rhomboids, which pull your shoulder blades inward; the rotator cuff (supraspinatus, infraspinatus, teres minor, and subscapularis), which enables you to move your shoulder without any pain; the pectorals, your chest muscles, which flex and adduct your upper arm; and finally, the latissimus dorsi, which are large muscles on the outside (lateral side) of your trunk, and which extend, adduct, and internally rotate the shoulder joint.

Some examples of shoulder joint movement exercises that will work the muscle groups mentioned above are: shoulder presses, push-ups, pull-ups, dumbbell presses, shoulder flys, lat pull-downs, bent-over rows, and lateral arm raises.

Because of its incredible range of motion, the shoulder is often the source of pain at some point in one's life. For the most part, however, this pain can be prevented through proper maintenance of the rotator cuff muscles, which internally and externally rotate the arm (through shoulder flys and internal/external rotation).

Until next time Team, don't neglect those little muscles and chances are you'll live with pain-free shoulders for many years to come.

Health respect & happiness,

Friday, October 7, 2011

Foody Friday - Healthy(er) Thanksgiving Dishes!

Three times out of the year, I literally let myself stuff my face with all the delicious goodies that the meal has to offer.
Thanksgiving is one of those times. (The other would obviously be Christimas! And the third, not so obvious, would be Chinese New Year)

I always encourage my clients to not hold back so much during holiday feasts because I do believe that your life should still be enjoyed. That being said, let's not let ourselves go overboard and have all the hard work and sweat that we have done go to waste either.

So I have found a few Thanksgiving recipes that will NOT cut on taste....but WILL cut on calories and your beloved waist line! Enjoy Team!

Maple Roasted Pumpkin Salad
Serves 4, Prep Time: 25 mins, Total Cooking Time: 1 hour 15 minutes
1/4 cup pepitas (hulled pumpkin seeds)
1 sugar pumpkin (3 1/2 to 4 pounds), peeled, seeded, and cut in 1 1/2-inch chunks
5 tablespoons olive oil
6 garlic cloves, unpeeled
1/4 to 1/2 teaspoon red pepper flakes
Coarse salt and black pepper
2 tablespoons plus 1 teaspoon pure maple syrup
3 tablespoons fresh lime juice
1 tablespoon Dijon mustard
1 1/2 pounds arugula (2 to 3 bunches, thick stems removed), washed and dried
6 ounces feta cheese

1. Preheat oven to 450 degrees. Spread pepitas on a large rimmed baking sheet; toast in oven, tossing occasionally, until fragrant and beginning to brown, 5 to 7 minutes. Set aside.
2. On a large, rimmed baking sheet, toss pumpkin with 2 tablespoons oil, garlic, red pepper, salt, and black pepper. Roast, tossing occasionally, until pumpkin is tender, 25 to 30 minutes.
3. Remove garlic cloves from sheet pan; set aside. Drizzle pumpkin with 2 tablespoons maple syrup; toss to coat. Return to oven and continue roasting, tossing occasionally, until pumpkin is glazed, 5 to 10 minutes more; let cool.
4. Meanwhile, cut off root ends of garlic cloves; squeeze out garlic and mash to a paste with the side of a knife. Transfer to a large bowl. Add lime juice, mustard, and remaining maple syrup; season with salt and pepper. Whisking constantly, add remaining oil in a steady stream; set aside.
5. Add arugula and pumpkin and toss to combine. Serve salad sprinkled with toasted pepitas and crumbled feta cheese.

Roasted Winter Squash and Apple Soup
Serves 4, Prep Time: 15 minutes, Total Cooking Time: 1 hour 15 minutes
1 large winter squash (about 2 1/2 pounds), such as butternut or kabocha, peeled, seeded, and cut into 2-inch pieces
2 medium onions, peeled and quartered
3 cloves garlic, peeled
2 apples, such as Granny Smith, peeled, cored, and quartered
2 tablespoons extra-virgin olive oil
Coarse salt
Chili powder, for seasoning (optional)
4 cups Vegetable Stock
Cilantro Walnut Pesto, for garnish (optional)

1. Preheat oven to 400 degrees. In a large roasting pan, toss squash, onions, garlic, and apples with oil to coat. Season well with salt and chile powder. Roast, stirring every 10 minutes, until vegetables are fork-tender and lightly browned, about 40 minutes.
2. Transfer half the vegetables and 2 cups stock to a food processor; puree until smooth. Repeat with remaining vegetables and broth. Return pureed mixture to pot, thinning soup with stock, if necessary. Season with salt and chile powder; bring to a simmer over medium-low heat. Serve immediately, garnished with Cilantro Walnut Pesto, if desired.

Cornbread and Sausage Stuffing
Serves 12 (1 cup each), Prep Time: 25 minutes, Total Cooking Time: 50 minutes
1 pound sweet Italian turkey sausage, (about 4 links), casings removed
2 cups finely chopped onion
1 1/2 cups finely chopped celery
1/4 teaspoon salt
Freshly ground pepper, to taste
2 pounds prepared cornbread, cut into 3/4-inch cubes (about 12 cups)
1/4 cup chopped fresh parsley
1 tablespoon chopped fresh sage
1 1/2-3 cups reduced-sodium chicken broth

1. Preheat oven to 325°F. Coat a 9-by-13-inch baking pan with cooking spray.
2. Cook sausage in a large nonstick skillet over medium-high heat, stirring and breaking up with a wooden spoon, until browned, about 10 minutes. Add onion and celery; cover, reduce heat and cook, stirring occasionally, until tender, about 10 minutes. Transfer the mixture to a large bowl. Season with salt and pepper. Add cornbread, parsley and sage.
3. Bring broth to a simmer in a small saucepan. Pour 1 cup over the stuffing mixture and toss gently (the cornbread will break into smaller pieces). Add as much of the remaining broth as needed, 1/2 cup at a time, until the stuffing feels moist but not wet. Spoon the stuffing into the prepared pan and cover with foil.
4. Bake the stuffing until thoroughly heated, about 25 minutes. Serve warm.

Until next time Team, please bring me any leftovers!! ;)

Health respect & happiness,

Thursday, October 6, 2011

Therapeutic Thursday - 10 Simple Steps to Help Combat Flu Season

The weather is starting to get chilly which means flu season is right at it's heels. Here are 10 simple steps you can take to ensure you and your loved ones are not caught unprepared.

10) Eat a well balanced diet including immune boosting foods such as ginger, garlic, onions and shitake mushrooms and avoid immune-suppressing foods such as sweets, soft drinks and even juices.

9) Do deep breathing exercises like Yoga and Tai Chi.

8) At the first sign of a cold, increase your vitamin C intake.

7) Rest! Sleep is a vital sleeping tool for your body. Without adequate rest your body cannot efficiently fight disease.

6) Wash your hands thoroughly... and frequently and be careful when touching public places like door knobs, shopping carts, taxis, elevator buttons, remote controls, keyboards, telephones,...etc. By doing so, contamination and spread of infection can be limited.

5) Cover your mouth and nose with your sleeve when coughing or sneezing to avoid germs spreading to your hands. Also, avoid touching your nose, mouth and eyes.

4) If you feel ill, stay home!!! This will help you to avoid spreading disease and by resting, you will give your body the time it needs to re-cooperate.

3) Drink plenty of water! Water not only helps to flush toxins from your body, but a hydrated body is like a well-oiled machine -- it runs better!

2) Balance your physical activity. Physical activity helps to boost your immune system, but if you are feeling unwell, ensure you get the rest you need!

1) Provide your body with the support it needs to fight off disease. Some of you may choose to go with vaccination. If so, please make sure you are well informed. If you prefer to choose other safe and natural immune boosting therapies, there are such as: IV treatments, immuno-therapy, or other special immune boosting herbs and nutrients that may help to ward off infection. If you are interested in finding a Naturopathic Doctor, please leave me a message, I have a highly qualified Doctor who I can refer you to.

Until next time Team, lets try to leave the kleenex for happy holiday tears rather than mucus this year!
Health respect & happiness,

Tuesday, October 4, 2011

Training Tuesday - The Barbell Chest Press

Never done a chest press off a bench with a barbell?

Here are a few key pointers: (see picture above fore visual reference)

1 - Hand grip is a little wider than shoulder width apart.
2 - Have the bar rest just above the 'chest line' (for women, it'd be the bottom half of your bra line). Be careful NOT to let it rise towards the neck or chin area!
3 - As you bring the bar towards your body, your elbows bend outwards (to the left & right) and should stop at a 90 degree angle beside your shoulders.
4 - Keep the wrists locked during the entire exercise (No flimsy wrists!).
5 - Inhale as the bar comes towards the body, exhale when you press the weight upwards.

Some big No-No's:

1 - Do not let the back arch at any time, keep a flat upper back, shoulder blades on the bench.
2 - Do not hyperextend the shoulder joint (pulling elbows/shoulders way beyond the height of the bench or shoulder)
3 - Do NOT ever ever hold your breath!

Want to feel the intensity? Try these little tips to focus more on the muscle group:

1 - Grip the bar a little tighter than normal (so squeeze the hands around the barbell).
2 - Holding that grip, now squeeze the hands towards the center of the bar (without actually moving the hands).
3 - You should now feel the entire pectoral muscle engage just a little more, go ahead and hold that grip with the hands and do your chest press.

Until next time Team, focus on the little subtle changes to see and feel the biggest improvements!
Health respect & happiness,

Monday, October 3, 2011

Mommy Monday : Don't Diet

Pregnancy is not the time to jump on the latest diet trend. Dieting during pregnancy can be detrimental to the baby, being known to cause brain damage and metabolic problems. By not eating enough, your body doesn't produce enough glucose to burn for energy, so it starts to burn fat and then protein tissues like muscles and organs instead. The metabolic process that transforms fat or muscle during weight loss produces ketones, a toxic by-product. Ketones are chemically related to acetone, which is found in solvents such as nail polish remover. If ketones levels are excessively high in your body, it could be fatal to both you and your child.

Furthermore, if you are underweight with very low body-fat levels, your level of estrogen production may decrease, which could cause miscarriage and infertility. In cases of severe fat and carbohydrate deficiencies, protein is used for the mother's energy, which inhibits the proper development of the baby.

Eating too little during pregnancy can be more harmful than over eating. Don't ever restrict yourself of food intake, except under a doctor's direction and close supervision. Do not limit carbohydrates and fiber-rich grains such as brown rice, whole grains, and especially fruits and vegetables.

Even when you're not pregnant, dieting slows down your metabolism, putting you on a sometimes never ending roller-coaster ride of yo-yoing up and down weight fluctuations. Protein speeds up your metabolism; excess fat and carbohydrates slow it down. Maintaining a diet consisting of high protein, medium carbohydrate, and low fat intake - combined with exercise - should keep you on a healthy balanced track.

Until next time Team, never completely eliminate fat or carbohydrates from your diet-every nutrient has its own function in maintaining overall health.

Health respect & happiness,

Thursday, September 29, 2011

Therapeutic Thursday : How to Give Yourself a Dry Skin Exfoliation

My Naturopath Doctor, has recommended this very simple method to help exfoliate the skin and detox the body. Read on Team!

A dry brush exfoliation can be done in the morning before you shower. It eliminates dead skin cells and allows the skin to detox (skin is the largest organ of elimination).

Dry brush exfoliation also improves lymph and blood circulation and decreases puffiness. An added benefit is that the gentle pressure is calming to the nervous system! To give yourself a dry brush exfoliation, you'll need a soft, natural bristle brush. (You can buy one for less than $10 at London Drugs or Shoppers Drug Mart, no need to waste your money on expensive ones that do the same work!)

Step 1

Stand in the shower with the water off.

Step 2

Start at your feet, start brushing in small circles towards your heart. Apply very light pressure, avoiding broken skin, skin rashes, or areas where the skin is thin, such as the face or inner thighs.

Step 3

After you've finished both legs, move on to your arms. Brush from your fingertips, again towards your heart.

Step 4

Reach around and brush from your back towards your stomach.

Step 5

When you are finished, begin showering.

As you can see, there are many different styles of brushes you can use.

Until next time Team, do this a few times a week and see if you don't feel rejuvenated after your shower!

Health respect & happiness,

Wednesday, April 13, 2011

Warning Wednesday: “Swimming for weight loss”

This particular myth was specifically chosen as I notice the days getting longer and the sun making more guest appearances in the sky. One favoured activity, as the warmer season approaches would have to be swimming.

What swimming is great for is increasing lung capacity, musculature toning and maybe even burning off pent up tension. But if you are looking to lose a lot of weight on mainly swimming, then you better be spending a few hours in the pool every day.

The buoyancy of the water is what is supporting your body as you move which takes off any load (or resistance) of the activity so you end up working with much less intensity (as opposed to you using your own steam while running for example). That being said, it is also common to feel even more ravenous after a swim, which can be difficult for individuals on an eating plan.

While swimming has fantastic health benefits, try to keep your workout regime filled with various multi-joint exercises that challenge the cardiovascular and musculature systems for optimal weight loss. And lastly, don’t let your hard work go to waste, reward yourself with nutritious balanced meals often!

Until next time Team, if you’re only going to practice the same sport, get used to the same body
Health respect & happiness,

Friday, April 8, 2011

Foody Friday : The Avocado.

AKA the “alligator pear”.

Today’s food discussion will be of the ever popular, yet sometimes misunderstood, fruit: avocado. I personally love the fruit! It’s delicious, healthy, can be eaten just as or blended into other foods, and absolutely beautiful to look at.

The “GOOD”…
We all know carotenoids are most famous in our bright orange and red veggies, but did you know avocadoes also contain an array of carotenoids? Including: beta-carotene, alpha-carotene, lutein, neochrome, neoxanthin, chrysanthemaxanthin, beta-cryptoxanthin, zeaxanthin, and violaxanthin.

Two key carotenoid anti-oxidants: lycopene and beta-carotene, increases significantly when fresh avocado is added to a salad (or avocado oil). One cup (250 ml or 8 oz.) can increase 200-400% of carotenoids in your salad as opposed to having the salad without avocado.

Carotenoids are fat-soluble and would be provided with the fat they need for absorption from the avocado. Research has shown the highest concentration of carotenoid is in the dark green flesh that lies beneath the skin.

The “BAD”…
About 85% of its calories come from fat! Before you decide to add avocados onto the list with McDonalds and Burger King, remember this: NOT ALL FATS ARE THE SAME OR BAD! The fat components can be broken down into three different ‘categories’ or ‘jobs’; lets take a look at each of them and how they benefit our health.
First are the phytosterols that account for the majority of the fats. These phytosterols include beta-sitosterol, campesterol and stigmasterol. They are the key supporters of our inflammatory system and help keep inflammation under control. (These benefits are particularly well documented with problems with arthritis)
Second are avocado’s polyhydroxylated fatty alcohols (PFAs). PFAs are normally found in sea plants and very uniquely present in land plants which make the avocado tree and its fruits rather special in this regard. PFAs are similar to phytosterols in that they also provide you with anti-inflammatory benefits.
Third is the unusually high content of the fatty acid, oleic acid (over half the fat!). Oleic acid helps our digestive tract form transport molecules for fat that can increase our absorption of fat-soluble nutrients like carotenoids. As a monounsaturated fatty acid, it has also been shown to help lower our risk of heart disease. So don't be fooled by avocado's bad rap as a high-fat food. Like other high-fat plant foods (for example, walnuts and flaxseeds), avocado can provide us with unique health benefits precisely because of its unusual fat composition.

And the not-so “UGLY”…
Here is a list of health benefits that an avocado has been known to shine in. Definitely not ugly at all.

Nutritional Profile
Phytonutrients: phytosterols (especially beta-sitosterol, stigmasterol, and campesterol); carotenoids (beta-carotene, alpha-carotene, lutein, neochrome, neoxanthin, chrysanthemaxanthin, beta-cryptoxanthin, zeaxanthin, and violaxanthin); flavonoids (epicatechin and epigallocatechin 3-0-gallate); and polyhydroxylated fatty alcohols.
Key fats: Alpha-linolenic acid (an omega-3 fatty acid) and oleic acid.
Good source of: bone supportive vitamin K and copper as well as heart-healthydietary fiber, vitamin B6, vitamin C, folate, copper and potassium: they are higher in potassium than a medium banana.
Avocados have a high fat content of between 71 to 88% of their total calories-about 20 times the average for other fruits. A typical avocado contains 30 grams of fat, but 20 of these fat grams are health-promoting monounsaturated fats, especially oleic acid.

Until next time Team, who is up for a guac party?
Health respect & happiness,

Monday, April 4, 2011

Mommy Monday: Never too late to start!

Best case scenario, pregnancies are planned between you and your spouse which enables you to prepare for the miracle to come.

Being physically fit or at least be in the process of getting fit before conceiving is of course preferred. The stronger and healthier your body is while pregnant, the easier it is for your body to cope with the changes and labor. But don't feel discouraged if life threw you some curve balls and left you a bit behind. It is never too late to start on a fitness program, it just depends on what stage you are in your pregnancy that can determine what is best suited for your capabilities.

If you are at the stage of conception, this is a great time to find a trainer to get you started on the right track immediately. Extremely active and fit women never have fear for working out and you may notice that some if not most of them won't need to change up their routines too much except maybe a few modifications as the belly gets bigger and their movements are restricted. Exceptions would be if it is your first pregnancy or you have had complications in which your physician should be monitoring you.

If it is during the first trimester that you begin to start your training regime, you may not be able to perform as well. At this time, the body is adjusting to being pregnant, the fetus is grabbing all of the carbohydrates that it can, and your body is storing fat for the baby's needs at the end of the pregnancy and for nursing. After all that, there may not be much energy left for you. This isn't an excuse to skip your training sessions, but do take your time and rest whenever you feel the need.

Hopefully you aren't starting your fitness training during your second trimester, but if you are, your body has more or less adjusted to its new condition. That means fat storage has diminished leaving you with much more energy! Some women may be able to work out as hard or even harder than they did before they became pregnant, depending on their previous strength and fitness level. If you are just beginning, start easy and carefully!

Last trimester is a completely different story. With blood pooling, rapid breathing, big belly and loss of balance and stability, most exercising moms slow down about 30 - 45%. This is completely normal, no need to push yourself too hard anymore. I do not recommend starting a NEW fitness program now, listen to the body and do what feels good. Kegels (click here for my blog my kegels!), pacey walks, and some stretch exercises (click here for some examples) are great low intensity exercises to do if you are just starting here.

Your endurance level will pick up again postpartum - twelve to twenty weeks after delivery you will be able to work out much harder, particularly if you exercises throughout your pregnancy.

Until next time Mommys, if not TODAY, when?????
Health respect & happiness,

Wednesday, March 30, 2011

Update! Update!

Greetings Team!

I must apologize for not having new information up for such a long while. Going through some changes here, please be patient as I work out the final details.

You can look forward to some new updated daily "topic themes":

Mommy Monday: Everyone has a mother, knows someone who is a mother OR maybe, even a mother themselves. Fitness, health & nutrition can be tricky when going through this stage in your life, this information will help!
Training Tuesday: Training tips, suggestions, ideas, information...get to know your training body type!
WHAT?! Wednesday: Fad diets, myths, and the skinny on what to watch out for!
Therapeutic Thursday: Did you know that REST and RECOVERY are part of your training program? Here I talk about alternate means to fitness, nutrition & optimal health. Holistic training is where it's at!
Foody Friday: Recipes, nutrition tidbits, food facts....it's all about what we eat!

And watch out for the newest:
STAR SATURDAY! It's a special log only published once a month - on the very last Saturday. It will feature a guest writer, who I hand pick, to give us their personal viewpoint on fitness, health & nutrition.

As you can see, there is a lot of fun and interesting things to look forward to here! I am set to launch these newest updates in APRIL.

Until next time Team, keep an eye out...cause it's gonna be great!