Advantage Conditioning » Newsletter

AC to the Core – June 2011

mike62 — Thu, 16 Jun 2011 15:55:36 +0000

4 Step Guide to a Healthy Lifestyle

So, you just decided to start a fitness routine and diet to shed those extra pounds. Have you made this decision many times before? Has the result been the same each time? There is a reason why large gyms will sell thousands of memberships only to have a few hundred of these members actually using the facility regularly. From my experience at a local cardiac rehabilitation facility, only three out of twelve cardiovascular patients continue exercising after 3 months of carefully monitored exercise programs and educational clinics. Clearly, having had serious cardiac issues was still not enough for the other 9 out of 12 patients to change to a healthier lifestyle…so what does it take? The answer to that question is inspiration and a proper plan.

Follow these 4 simple steps to get properly started with your new healthy lifestyle:

Step 1 Inspiration

Inspiration – you may even ask…”what is inspiration?” Inspiration is a revelation or “spark” of sudden desire that can influences a decision or action. In a short sentence, it’s that “eureka!” moment. It is an external source of motivation, such as a picture of yourself when you were once fit and trim, a co-worker who is showing off their weight loss or something you have seen in a magazine or on TV. This can be a powerful experience that will get you off the sofa and into the gym. This is exactly where most people make the mistake in a poorly planned fitness program. Getting excited about fitness is wonderful, but the intensity of inspiration quickly diminishes with time. Soon, you can find yourself too busy to get into the gym unless a fuel is found to keep the inspiration from fading.

The solution is very simple but can take a little bit of time. You will need to find an internal source of motivation, or the reason for the decision to change your lifestyle. Ask yourself “why is this so important to me?” Your answer will be what keeps you on track when life throws work and countless other obstacles in your path. The fact is, you can be so focused on your external (inspiration) and internal (motivation) influences, that you may not even notice most obstacles. You will find yourself completely driven to achieve your goals and nothing can stop you, not even yourself!

(It is a good idea to have a picture or a few words that inspire you close at hand so you can see it several times each day.)

Step 2 Learn from the past to change the future

Why did I stop last time?

What can I do differently when the same pattern comes into play? We are programmed to react the same way in certain situations without even realizing it. For example, imagine you are driving to work in your new car with the windows down and the music blaring. Suddenly somebody in a rusty, old truck cuts in front of you and nearly causes an accident. Your instant reaction is to punch that horn and let that driver know you are angry. You don’t even think about it, it is just a reaction that has been programmed after years of driving. The same can be said for how we start a fitness program. Time and time again we feel inspired to make a change in our lives. Time and time again, work or family issues become more important than our own health and happiness.

Problem: I know that every 3 months work gets very busy. This prevents me from making it to the gym because I have to work long hours each day and then I need to be home with the family every other chance I get.

Solution: Try exercising for 20 minutes instead of 1 hour. You will be amazed with the results. Not only will you feel great after the workout, but it can clear your mind and you will find you have more energy, be better at problem solving and much more productive at your desk as a result.

Step 3 Make the plan

This is the easiest part of planning your future lifestyle. Make a new plan that interests you with plenty of variety and some flexibility. Remember this simple guideline:

Frequency: How many times per week

Intensity: Always start with a moderate intensity; add about 10% each week

Time: How much time will each exercise session last and what time in the day

Type: Choose activities you enjoy

Step 4 Get going!!!

I think it is said best with the phrase….”Just do it!”

Remember, consistency is the key to a successful, lifelong, lifestyle change. Eat healthy every day and balance your physical fitness program. I don’t believe in binge eating, weight loss/cleansing supplements or cramming workouts in every day of the week, because it does not promote a realistic or healthy long term lifestyle approach.

Join a group or club that meets regularly to exercise toward a common goal (weight watchers, running/walking club) even subscribing to a health and fitness magazine (ignore the ridiculous supplement advertisements) can help keep your mind on track.

Learn as much as you can about the concept of clean eating (no processed foods) and don’t forget to check out all the recipes we have on our website.

Conclusion:

When it comes to money we all tend to be very careful. You only get one chance in your lifetime to create a secure future for your retirement. We all feel inspired by the thought of a comfortable retirement with financial freedom and time to explore the world. There is no room for mistakes in this plan. There are clear short term and long term financial goals, and a system in place to measure the results. You will always know how your investments are doing, and you are prepared to keep investing for a long period of time.

It is important to invest money for a healthy financial portfolio…but, isn’t your physical health also worth the same careful planning so you may enjoy a wealthy and healthy retirement? Much like making wise choices with your financial planning, don’t invest your time and energy in a poorly planned fitness program. Remember, this is a complete lifestyle change! It will take a small investment of your time every day.

Don’t beat yourself down if you miss a couple of exercise days or had a weekend of pizza and beer. Just pick up where you left off and get going again. There will be small hiccups in anyone’s schedule, but the people who are successful overcome these obstacles and maintain a consistent healthy lifestyle.

Marty

Staff Profile: Melissa

I didn’t really know what I wanted to do when I graduated from high school. I wasn’t keen on the idea of going to university especially if I wasn’t sure what I wanted for my future. My parents really encouraged me to enroll in something specific, so I decided on culinary arts because I enjoyed working with food. Turns out, I excelled at it which resulted in me having the opportunity to work at some of the top restaurants in Winnipeg. At that same time, I was also involved with the Provincial Field Hockey team training for the 2005 Canada Summer Games. In order to be eligible to compete, all athletes were required to be cleared for any injuries. I had constant pain in my knees for many years which needed to be dealt with before being eligible.

While I was waiting for my physiotherapist to see me, I noticed that Athletic Therapy was also an option, so I decided to give it a try. I could not believe just now knowledgeable the therapist was and how there always seemed to be time for all my questions at the end of our sessions. Never did I feel as though I was being pushed out the door as quickly as possible.

Following that, I went away to an indoor national tournament in Ontario and had my usual physiotherapist tape my knees. This time however, he was happy to see that my knees were doing better and told me to definitely continue with the Athletic Therapy as it was working and and making a significant improvement. I did as he suggested, and continued with the therapy and by the end, I didn’t have to wear my knee braces at all.

I loved the idea of working with so many different and interesting people and being able to help them get better and live without pain. I was so impressed with my therapist and with the industry as a whole that I asked my therapist how to begin the education and training process. My therapist explained what the process was and sent me to the university to find out more.

I was accepted into the Faculty of Kinesiology at the University of Manitoba in 2006 and quickly got immersed in the program. Immediately we had the opportunity to be hands on with clients while being supervised by a Certified Therapist. During the program, we were required to collect 1,200 hours in the field and in the clinic in order to be eligible to write the national exam and then later, to certify. I was able to collect a lot of hours through the Athletic Therapy Services events run through the Manitoba Athletic Therapists Association. I managed to work at so many events in the community, that the program coordinator asked me to apply for the Morris Stampede Scholarship., which I later received.

In 2007, I become ill and was unable to do many things which included being at school. I saw six different doctors/specialists and no one knew how to diagnose or solve my health concerns. I decided once again, to see an Athletic Therapist and was instantly happy that I did. Almost immediately I felt so much better and was able to continue my training as well as pick up the other things I had had to let go of earlier.

Every day I feel confident in my choice for my line of work. My favorite part continues to be going to the clinic and treating my clients, whether they are an athlete or the general public. I love building that relationship and being able to help them achieve their goal so they can enjoy what makes them happy.

Melissa Deonaraine B. Kin A.T., C.A.T.(c)

Download: Weekend Warrior Program

Weekend Warriors is a drop in program (Sat 8-12pm) to get in an extra workout and jump start your results. We have two programs to choose from that change weekly, and a personal trainer to assist and motivate you during the workout.

Download and print off this workout to give you an example of what you can do at Weekend Warriors.

Lemon-Ginger Chicken

Ingredients:

2 tablespoons olive oil
1.5 tablespoon minced ginger
1 teaspoon of finely grated lemon zest
1.5 tablespoons fresh lemon juice
4 cloves minced garlic
¼ teaspoon freshly ground pepper
¼ cup hoisin sauce
1.5 cups chicken broth
8 chicken breasts (sliced or cubed)
1 cup roasted cashews pieces (unsalted)

Prepare the sauce in a sauce pan.

Add the broth, hoisin sauce, lemon juice, and lemon zest. Let it boil then simmer until the sauce thickens (6-8 minutes).

In a large pan, add the olive oil then garlic, ginger and pepper. Cook and stir for approximately 1 minute.

Add the chicken and cook for another 6 minutes (or until the chicken cooked).

Pour the sauce over the chicken. Cover and simmer for approximately 5 minutes.

(Add mixed sautéed veggies if you like).

Serve over basmati rice.

AC to the Core – March 2011

mike62 — Fri, 11 Mar 2011 05:20:10 +0000

What is your ideal FIT?

What is the ideal fitness? Before you answer that question, don’t compare yourself to the photos in health magazines or the commercials selling the latest fitness appliance.

The word “fitness” is a general term for a balance of: nutrition, strength, flexibility and aerobic conditioning. Not all of these components have to be regimentally perfect in order for you to be fit. It is recognizing this and having a goal for each component that is the most important. I have worked with many people that I would consider fit for their lifestyle. They may not look like the cover model of a men’s or women’s fitness magazine, but all of them have achieved and continue to maintain a balance in their life with work, play and personal fitness.

It will come as no surprise when I remind you that every person is unique. Not only different in physical appearance, but also in physiology (inside your body). Do you hate running or cycling for more than 30 minutes? Maybe it is not “easy” for you because of your lung capacity, body weight, or ratio of slow and fast twitch muscle composition. I am not saying that aerobic training is bad for some people, but running a marathon or training for a triathlon may not be a realistic consideration. Your strengths may lie in weight training. Gains in strength may come easy to you, but others around you may struggle to make similar gains. A more realistic approach to aerobic fitness (in this circumstance) may be to limit your cardio to 15 – 30 minutes per training session. Instead of focusing on longer cardio sessions, focus on going faster (farther) in the same amount of time.

The more you do, the more your body adapts.
Your time commitment will determine the level of fitness you can attain. Working out for just 4 minutes a day (ie, a short investment of your time) will yield short term results. Change that to 30 minutes per day, 5 days a week and the results will be tremendously different. This can be a very exciting concept to new exercise enthusiasts! It is important to note, however, that without the proper time to recover it’s possible to do too much and therefore have your body begin to break down. This can start to happen with workouts lasting over an hour and never having a day off. Optimally, a 30 – 45 minute workout is plenty of time when you are exercising on your own. Balance your strength and aerobic training throughout the week. Always stretch and eat healthy.

Marty

Download: Ski Program Stretches

Download a printable sheet and start tracking these simple stretches today:

Mexican Bean salad

Ingredients

1 (15 ounce) can black beans, rinsed and drained
1 (15 ounce) can kidney beans, drained
1 (15 ounce) Chick peas, rinsed and drained
1 green bell pepper, chopped
1 red bell pepper, chopped
1 (10 ounce) package frozen corn kernels
1 red onion, chopped
1 tablespoon olive oil
1/4 cup red wine vinegar
2 tablespoons fresh lime juice
2 tablespoons lemon juice
1 teaspoon Lemon zest (optional)
1/4 cup chopped fresh cilantro
1/2 tablespoon ground cumin
1/2 tablespoon ground black pepper
1 teaspoon sea salt
1 dash hot pepper sauce
1/2 teaspoon chili powder

Directions

In a large bowl, combine beans, bell peppers, frozen corn and red onion.
In a small bowl, whisk together olive oil, red wine vinegar, lime juice, lemon juice, salt, cilantro, cumin and black pepper. Season to taste with hot sauce and chili powder.
Pour dressing over vegetables; mix well. Chill thoroughly and serve cold.
You can also try using salsa instead of the oil, vinegar, salt, cumin, black pepper and chilli powder.

Banana Blueberry Recovery Shake

½ cup frozen blue berries
1 banana cut into chunks (frozen ripe)
½ scoop vanilla whey protein powder
¾ cup skim milk

Place frozen banana in microwave for 30 sec (it is easier to peel). Place all the ingredients into a blender for 15 – 30 seconds and enjoy.

AC to the Core – October 2010

mike62 — Sat, 09 Oct 2010 02:16:07 +0000

Clean eating and detoxification

So why is everyone so interested in detoxification and cleansing diets? Your body naturally removes harmful toxins that are found in the air you breathe the food you eat, and chemicals you come into contact with. Although you cannot completely control the air you breathe, you can greatly reduce the toxins you consume (which are present in most processed or prepared foods) and the chemicals you contact. It’s not that your body needs help removing toxins; you simply need to stop putting them in your body.

Clean eating requires you to consuming foods in their most natural state (unprocessed). This concept is not a quick weight loss diet, nor is it a trendy fad. The clean eating concept is a lifestyle which will lead to a healthier, leaner body by simply eating natural foods (some exercise compliment this lifestyle). For all you food lovers… now you can enjoy food with more color, richer flavour, texture, aroma and a much more satisfied feeling when you are done eating. The best chefs in the world have something in common. They all use natural, fresh ingredients. I have never seen a skilled chef cook a frozen pizza, or minute rice for their customers …it just won’t happen.

Is it difficult? It’s easier. Cook in larger quantities and package your meals for the next couple of days. Now all you need to do is heat up your home made, gourmet meals in minutes. Start with ingredients you are familiar with. Gradually try adding new ingredients such as quinoa, bulgur wheat, and wild rice. As you become more familiar with the ingredients, you can start to experiment with delicious new recipes.

Is it expensive? It is cheaper! I can prove it. Choose vegetables that are “in-season”. Staples like oatmeal, yams/sweet potatoes, squash, rice, go a long way. Buy your most of your meats when they are on sale and freeze them. Proper storage is necessary to keep your fruits and vegetables from spoiling early.

Is it Healthy? Yes. Now you will be feeding your body exactly what it needs (naturally): Fibre, minerals, vitamins, slow releasing carbohydrates, protein, healthy fats, and water. No longer will you be feeding your body harmful preservatives, food coloring, high quantities of saturated fats, processed sugars, and other ingredients that can only be pronounced by a chemist.

Will I still need a cleansing diet? Read this article again if you cannot answer that question.

Eat healthy,

Marty

Prevent Injuries before they happen

Athletic Therapist

Athletic Therapists are highly trained professionals specializing in immediate care and prevention of musculoskeletal injuries. Importantly, they promote an active life-style by focusing on injury prevention as well as pain and injury management.

Athletic Therapy is personally supervised rehabilitation that focuses on customized treatment to facilitate a swift return to an active life-style. They also provide initial first aid, evaluate injuries and design a timely and effective exercise program.

Do you have an injury (acute or chronic)? Would you like to find a way to help prevent injuries from reoccurring?

Athletic Therapy can help everyone prevent injuries or reduce pain and discomfort from existing injuries. Here are some great tips to help you stay pain free and enjoy all the activities you want to do.

Preventing Injury

Stretch your muscles at least 20 minutes per day. In the morning you are energized, before bed you will be relaxed for a good nights sleep.
The more loose the muscles, the less likely they are to tear.

Keep your body moving. Taking long walks, exercising classes, gardening or housework are perfect examples. Try to do 60 minutes of these types of activities per day to keep your joints mobile and less likely to stiffen.
Keep your body strong. Special equipment is helpful but is not needed. You can use your own weight. Consult an Advantage Conditioning to develop a personalized activity program around your injury.
Strong muscles and ligaments help support the joints of your body.

Think before you lift. Proper lifting techniques can save you from a serious back injury. It is important to always lift with your legs, not your back. Bend your knees and make sure your knees never go over your toes. Always hold the object you are lifting close to your body.

The Clinic

The Athletic Therapy Clinic is located in the Advantage Conditioning complex at 2020 Portage Avenue. The clinic provides a professional, friendly and nurturing atmosphere servicing fitness enthusiasts, athletes, professionals, retirees and even those covered under the workman’s compensation plan.

Please visit our Athletic Therapy Clinic or contact Certified Athletic Therapist Anna Rowes B.E.S.S.-AT, CAT (C) at 783-4537 or anna@advantageconditioning.com

Download: Stretches

Download a printable sheet and start tracking these simple stretches today:

Cranberry Protein Shake

-1 cup fresh or frozen cranberries rinsed and drained
-1 medium orange, peeled and chopped coarsely
-1 cup fresh-squeezed orange juice
-2 scoops plain or vanilla whey protein powder
-1 tsp honey

Place cranberries, orange pieces and orange juice in a blender and process until completely blended, approximately 1 minute.
Scrape down container, add whey protein and honey and continue processing until smooth.
Serve immediately.

Makes 2 servings
Nutritional Value per serving:

Calories: 191
Protein: 18 grams
Carbs: 28 grams
Fat: 0 grams

Not only is whey protein the fastest-digesting type of protein, but whey it also contains the most branched-chain amino acids, critical for muscle growth.

One cup of cranberries has only 44 calories, is high in fiber and is low in sugar.

Adding honey to your post-workout protein shakes can increase amino acid uptake into your muscle cells for faster muscle growth. For best results, drink up within 20 minutes after your workout.

This shake delivers all of your vitamin c needs from just one orange, and cranberries. They also provide a high dose of natural disease-fighting phenols.

Hearty Spaghetti Squash Jambalaya

One of the grocery shopping tips we mentioned in this month’s nutrition tip was ensuring that you added variety to your diet. This recipe features one of our favorite discoveries… spaghetti squash.

Use it anywhere you would otherwise use pasta. Often times it is not the actual taste of a food you crave but its’ texture. You’ll be surprised at how versatile and satisfying this unusual vegetable can be!

Try a new fruit or vegetable each time you go shopping.

1 lb boneless, skinless chicken breasts
½ lb uncooked medium shrimp
1 large onion, chopped
½ cup chopped celery
½ cup chopped green pepper
4 garlic cloves, minced
1 can (14.5 ounce) diced tomatoes.
½ tsp hot pepper sauce
¼ tsp cayenne pepper
1/8 tsp pepper
6 cups cooked spaghetti squash

Preheat oven to 350 degrees.
Pierce a spaghetti squash six times with a sharp knife and place in microwave for 5 minutes
Cut lengthwise and take out seeds. Place cut side down on baking sheet and bake 30-40 minutes, or until a sharp knife can be inserted with only a little resistance. Set aside until cool enough to handle.
Meanwhile in a large pan, sauté the chicken until brown. In a large sauce pot, sauté onion, green pepper and garlic. Stir in the chicken, tomatoes and seasonings. Bring to a boil. Reduce heat, cover and simmer for 6-8 minutes or until chicken is no longer pink.
Stir in shrimp. Cover and simmer for 4 minutes or until shrimp turns pink.
Serve over spaghetti squash (Use a large spoon to scoop the stringy pulp from the squash).
Garnish with chopped fresh basil.

Note: If made using the above instructions this recipe is very hot. Adjust the cayenne pepper and hot pepper sauce until you achieve the spiciness you desire.

Makes 6 servings
Nutrients per serving :
Calories: 214,
fats: 1.5 grams,
carbs: 15 grams,
proteins: 35 grams

AC to the Core – June 2010

mike62 — Mon, 07 Jun 2010 19:57:37 +0000

Are “health” bars really healthy?

You see them everywhere; at grocery stores, drug stores, convenience stores and even in hardware stores.

Why are they so popular?

It’s simple….CONVENIENCE! Let’s face it, if you are a busy person with, what feels like, no time to prepare meals and snacks, so-called energy bars are a great option…or are they?

Are you looking for an energy bar that best fits your lifestyle?

I’ll make it easy for you. I went on a personal quest to find the healthiest “health” bar in each of four categories

Energy
Recovery
Low fat/snack
Breakfast

First, I calculated the calories from fat, sugar, complex carbohydrates, protein, and fibre contained in 30 different bars. I then looked at the first 5 ingredients listed in each of their nutritional labels.

What was I looking for?

Healthy bars will be loaded with natural ingredients (eg. Oats, whole grains, whey protein, almonds, peanuts, dried fruit, etc…). Unhealthy bars will be loaded with preservatives (sodium benzoate, butylated hydroxyanisole (BHA) and butylated hydroxytoluene (BHT)), sugars (glucose syrup, chocolate coating, cane juice syrup, glucose/fructose…) and certain fats (Trans fats [partially hydrogenated oils], and saturated fats).

What did I discover?

There are 4 basic types of health bars:

Energy bars (higher in calories) – to be taken 45 minutes before you exercise.
Recovery bars (higher in protein) – designed to be taken after exercise.
Low fat/snack bars (lower in calories) – designed to be taken as a snack between meals.
Breakfast bars (Lower in calories/higher in fibre) – Designed for convenience; breakfast you can eat on the go!

General observations from at least 8 common bars in each category:

Energy bars
1. Higher in calories – this is good! A 200 – 300 calorie snack is recommended before an intense workout. At high levels of training, your body needs an optimum amount of nutrients to fuel your thirsty muscles
2. High sugar content – this is bad! Sugar is quickly absorbed from your intestines (no fibre or long chains of molecules to slow the rate of digestion)
3. High fat content – Although fat is a very important nutrient, most energy bars will have too much of the wrong kinds of fats (hidden trans fats and saturated fats). As well, you should not ingest fats before a workout. They take longer to break down and digest than other nutrients
Recovery bars
1. Similar findings as energy bars
2. Protein content - typically poor quality unless the bar advertised 100% whey protein as its’ main protein source
Snack bars
1. Lower in calories - Typically 100 – 180 calories
2. Low in fats
3. High in preservatives, hidden trans fats and large amounts of processed sugars
Breakfast bars
1. Similar findings as snack bars

What did I conclude?

When you read the labels you will quickly discover that half of the calories in store bought bars are from processed sugar and fat, and the protein is usually low grade soy protein mixed with trace amounts of higher quality whey protein. Are these really health bars or are they cleverly packaged candy bars?

Sugar is a naturally occurring substance in many foods (milk, vegetables, fruits, nuts.). Natural sugars are not bad when mixed with the natural fibres, fats and minerals of their origin. The presence of natural sugars will slow their digestion and still offer essential minerals and vitamins to maintain healthy organ function and a super charged metabolism. The primary concern with granulated and other processed sugars is that they have had all of their nutrients, fibres and fats stripped away during their processing. What you are left with are empty, highly concentrated sugars that your body will completely digest within minutes…and NO, adding veggies to your sugar will not make them healthier (and it’s gross).

What do I recommend?

I wish I could recommend a healthy store bought bar, but I can’t. In the 30 different bars I studied, there were no healthy energy, snack, breakfast or recovery bars to be found. Despite what they claim, they all contained extra sugar, preservatives, fat or poor quality protein hidden within their ingredients.

Workout smarter, not harder.

Have you been frustrated with no recent gains in strength, endurance, or flexibility?
Here are some smart tips to help you get more results with less time in the gym.

Weight Training:
- Use slow and controlled movements.
- Pause at the mid-point of each rep.
- Train your muscles to failure at each set. Don’t save your strength for later sets.

Cardio Training:
- Try interval training. Do several bursts of high intensity (1 to 3 minutes) during a cardio workout.
- Instead of 30 minutes on one machine, try 10 minutes on 3 different cardio machines (bike, stair climber, and treadmill). This helps to keep your intensity higher, and boredom lower.
- Try Skipping for 10 minutes. It burns more calories than running.

Flexibility:
- Hold stretches for at least a minute.
- You should feel your muscles “release” at least 2 times during each stretch. You cannot effectively stretch your muscles until they relax.
- Have a buddy help you with some partner stretching.

Download: Body Weight Exercises

Download a printable workout sheet and start tracking these simple body weight exercises today:

Power Parfait

A healthy lunchbox snack for kids (and adults too)!

-8oz vanilla non-fat yogurt (substitute different flavors for variety!)
-1/2 cup uncooked quick oatmeal
-2 tbsp ground flaxseeds
-1/4 cup strawberries
-1/4 cup blueberries

Layer all ingredients in a tall glass and serve (yogurt, oats and flax, berries, repeat).

Makes 1 serving
Nutrients per serving:
Calories: 288
Protein: 27 grams
Carbs: 34 grams
Sugar: 6 grams (8%)
Fat: 6 grams (19%)

This creamy treat makes an ideal snack for both kids and adults because it combines high-quality protein (from yogurt) with simple carbohydrates (from berries) to promote muscle growth. It also has an ample amount of omega-3s (from flaxseeds) which are essential for “brain” power!