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We are considering another Zumba class on Friday afternoon or early evening. However, there or several time slots available. We need your feedback to help us decide if it’s a class worth adding and if so, when.
Simply complete this 2 question survey at the link below and we will let you know the results shortly!
Survey link: https://www.surveymonkey.com/s/TJTGPXT
Thanks in Advance!
Back by popular demand. Click the book to get your copy of the Christmas Crunch Workout!
Helping you start the New Year Right!!I find the older I get the more often I hear myself saying, “Wow, I can’t believe how quickly the time has gone by.” Here we are entering the beginning of 2011 and yet again I am amazed at the speed in which 2010 has flown by. For many people a New Year brings about optimism and hope for setting and reaching new goals in their lives. One goal that I believe many people share is to try and improve their overall eating patterns, especially since the month of December is usually filled with a lot of celebrations surrounded by great food and good drinks…..not speaking necessarily from a nutritional stand point! By January 1st, we often experience that overwhelming feeling of being bloated from the extra caloric intake we’ve had since the middle of December. And yes, I too feel it just like everyone else! My plan this year was to have the majority, if not all, of the ‘extras’ out of the house by Monday January 3rd. For me, if there are a few chocolates left over and sitting in the pantry, I find that I am more apt to eat them just because they are there. Can anyone else relate to this? In addition to making the suggestion of removing any and all unwanted food from your cupboards that are filled with empty calories, my hope for the month of January is to help give you a few suggestions of healthy food choices to get your digestive system back into the swing of things. Therefore, I thought that I would share two of my personal favourite recipes to help you start the New Year in the right direction. Any of these can be customized for your own personal enjoyment.
Michelle Avery
B.Kin/B.Ed OCT.
Veggie Bean SaladMix together well, chill and serve. Measure serving size as 1 cup.
Protein PancakesMix together well in a bowl. Lightly spray your pan with cooking spray. Pour batter into a small pan and allow enough time for the egg whites to cook on medium heat. After approximately 5 minutes, flip pancake and resume cooking for another 5 minutes until thoroughly cooked through.
Serve with cinnamon and E.D. Smith’s calorie reduced syrup.
Add ½ c of fresh mixed berries on top for a little extra flavour !
Achieving a More Balanced PhysiqueIn the last two months we’ve taken a look at the requirements for achieving a balanced physique. So far these discussions have included the importance of incorporating both resistance training and cardiovascular training into your workouts. However, taking it out of the gym and into the kitchen is the last, but ultimately one of the most important components to achieving a balanced physique. Even if you’ve been working your hardest at the gym trying to either lose those last couple of inches or perhaps gain an additional pound of muscle, either way, it all comes down to taking a look at what nutrients you’re putting into your body. Understand that nutrition is important and can be filled with many lessons in order to fully comprehend and appreciate its importance. However, my objective here this month is to try and give you a few tips as to how you can improve your daily eating habits and hopefully lead you one step closer to achieving your personal goals.
Here are a few tips to guide you to achieving those goals:
1. Eat 5-6 small meals/day. Attempt to eat these meals every 2-3hrs throughout the day. Deprivation is not the answer. Unfortunately, a lot of people think that skipping a meal and eating less will result in weight loss. When you eliminate a meal, your body begins to slow down your metabolism because it thinks it’s being starved. This then leads to the body storing fat that it would otherwise burn as a source of energy.
2. Incorporate a balance or carbohydrates, lean protein and healthy fats into your meals. Finding the right balance between each of these nutrients helps to fuel your system and leave you feeling fuller longer and ultimately more satisfied which means…… fewer cravings!!
3. Make sure that you’re eating enough protein. Active women in particular need approximately 1 gram of protein per pound of body weight. Protein plays many roles in our bodies and is comprised of amino acids. These amino acids are responsible for helping build and repair muscle tissue. In addition to this, protein is also a part of our cell membrane structure, our DNA, and also act as enzymes which are in part responsible for helping our bodies in metabolism.
4. Drink 2-3 litres of water a day. Water helps to keep the body hydrated, remove wastes and regulate body temperature.
Eliminate processed foods (refined sugars and flours) and artificial sweeteners as much as possible. Try to stick to eating foods that are closest to their natural state. For example, fruits and vegetables, rice, sweet potatoes, etc. If you look at the ingredients list, the shorter the list usually the more wholesome the food. J
As I stated previously, nutrition is an important component of achieving a balanced physique and improving your overall well being. If you have any particular questions about nutrition, please feel free to e-mail me at michelle@bodyfit.ca. I’d love to hear from you.
Michelle Avery
B.Kin/B.Ed. OCT.
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