We lead busy and hectic lifestyles, and we need to take care of ourselves.   If you find yourself skipping meals, eating fast food on the run, and generally not making the time to take care of yourself then try incorporating 1 or 2 of the tips below.

1. Eat breakfast daily! Start the day off with a healthy breakfast to have the energy necessary to get through your busy day.  Not eating breakfast increases your risk of overeating later in the day, and often selecting the less healthy options.  Make a point to have 20-25% of your daily calories at breakfast and ensure there is some protein and healthy fat included to help provide longer lasting energy.  If you are pressed for time in the morning, then try a smoothie, which you can even make the night before and drink it on the go.  Try blending:  1 cup berries, ½ avocado, 1 handful of spinach, 1 tbsp chia seeds and about 15-20g of protein powder or ¾ cup plain Greek yogurt with 1-2 cups water.  Now you’ve got an energy dense, slow digesting power breakfast that will keep you moving until your next break.  Look for un-falvoured Whey protein isolate, or an un-falvoured vegetarian protein powder to avoid any artificial sweeteners or flavours.

2. Add water!  Water is one of the best places to start to keep energized, not coffee!  You tell clients about the benefits of water and the importance of maintaining proper hydration, so start listening to yourself.  Water is critical for the transport of nutrients and elimination of wastes from the body, maintaining energy levels and burning fat. Make water your primary liquid, and you’ll also be saving the cost of those $5 coffees.  As active individuals aim to drink at least 2.5-3 litres of water per day.  Remember, that starting a workout dehydrated is a quick way to get injured, and impair recovery.  

3.  Pack Snacks!  I know, we are all busy and on the go, who has time to eat snacks.  However, a little preparation can go a long way.  Packing snacks that are quick and easy to eat will help keep energy levels high for hours and will stop the reliance on energy bars or coffee.  Try bringing a container of raw nuts or seeds to snack on throughout the day.  A serving of 24 almonds have around 160-170 calories and 6g of protein and carbohydrates, a total 14g of healthy poly and monounstaturated fats, as well as some calcium and iron.  These are easy to keep in a bag, purse or pocket and eat a few between clients.  Other great snacks are fresh cut vegetables and hummus, or Greek yogurt and berries.

4.  Schedule lunches or dinner and brown bag it!  Most trainers don’t get paid if they don’t work, however skipping meals will cost you more in the long run.  Make sure you’ve got a mix of lean protein, complex carbohydrates, fresh vegetables and healthy fats.  Invest in an insulated bag to keep your meals cool during the day and prepare things that are easy to eat on the run.  For example, quinoa salad, with peppers, beets and broccoli with some cut up chicken breast or fish, fits in a bowl and can be eaten with just a fork.  Or find a healthy choice near where you work such as fresh salad and source of protein or a sushi roll and dark green salad.

5. Schedule your workouts!  Begin active is a big part of being a trainer or group exercise instructor.  Plan the time to get your own workouts in there so you can stay healthy and fit and on track of your own goals as well.

Maintain a positive attitude towards nutrition and health and lead by example. Your clients will see first-hand how effective good food and exercise choices are and as a result your business will also have positive results.

www.canfitpro.com

Print your 2-week trial pass today.  If you live in Saskatoon, we encourage you to print your free trial pass to Fitness Focus that gives you access to the Gym, Group Classes, Cardio, Tanning, Free Lockers and Towel Service.  You can see and experience everything else we have to offer including personal training, diet and nutrition coaching, childcare, massage therapy, and much more.  Before you start your trial pass, ask our staff how to get your first month free on a membership!

You might be planning on starting a new vitamin regimen or  you may have some questions about vitamin and mineral supplements you're currently taking.  Here are some points to keep in mind when selecting your vitamins and when taking your vitamins.

1. BEGIN SLOWLY, particularly if you are taking any sort of medication, in which case it is especially important to inform your doctor of your plan so that you can be appropriately monitored. Start with one supplement type at a time, at the lowest dose. Increase dose and/or add a new one every 3 or 4 days or as required for necessary monitoring, watching for any adverse reactions. If you experience adverse reactions, discontinue for several days or until symptoms disappear. Then, if you wish, begin again at half the original amount.

2. Build dose amounts for specific supplements SLOWLY, over a period of several weeks, until you feel a benefit OR you have reached maximum dose. (One of the tasks of supplements is to help your body "detox" the toxins it has been forced to deal with over the years. The faster you increase dose amounts, the more toxins get flushed from their hiding places - and may actually make you feel quite ill! This is known as the "Herxheimer reaction" or "the healing crisis." To minimize the severity of this, go slow but understand you may take a bit longer to achieve benefits.)

3. If you have been taking supplements for a " targeted or special needs" category you can work your way down to your basic dose category once you notice a definite improvement in the way you feel. Start “cycling” in your supplement to monitor your response. This will be a process by which you will be able to reduce and hopefully ultimately eliminate the need for it altogether. (This process is dependent on your specific, individual needs and responses, however you will very likely need a minimum three months of full supplementing. It also excludes anyone engaged in extreme physical and/or mental activity since your basic dose is in the "special need" category - at least until you decrease your activity.)

4. Supplements should ideally be taken with meals to promote increased absorption (and to decrease feelings of nausea or illness).

5. Whenever taking an increased dosage of an isolated B vitamin, be sure to supplement with a B-complex.

6. Take digestive enzymes with meals to assist digestion. (If you are taking enzymes for other therapeutic reasons, be sure to take them on an empty stomach between meals.) And/or drink fresh-made juice, preferrably vegetable (or a high quality, enzyme-rich veggie drink), or take 1 tablespoon raw unfilterred apple cider vinegar with raw honey and water or, especially if you have a blood pressure problem, try fresh lemon juice with water.

7. Free-form amino acids such as glutamine, if taken as a general protein supplement, should be taken with meals to maximize utilization. However, certain aminos - such as phenylalanine, tyrosine and lysine (if taken to target specific conditions such as allergy relief or headache, etcetera) must be taken ALONE, on an empty stomach. 

·     Whenever taking an increased dose of an isolated amino it may be a good idea to supplement with an amino blend, such as low-heat, non-acid whey. Increasing protein and good fat intake should eventually eleminate the need for these kinds of supplements altogether.

 8. It is preferrable to take supplements in at least two doses per day. If you are on an intensive plan or are addressing “targeted or special needs” you should make every effort to take your supplements in at least three doses per day.

9. If you become nauseated or ill within an hour after taking nutritional supplements, consider the need for a bowel cleanse or rejuvenation program prior to beginning a course of nutritional supplements. This can include a gentle cleanisng diet focusing on vegetables both cooked and raw, herbal remedies, and/or juice therapy, steam saunas, or mineral baths.  Also as an alternative try supplements in liquid form, diluted in a beverage.

10. Last, but not least, remember the most important nutrients which include a good quality cod liver oil, healthy doses of “good” fats and best proteins and liquids such as naturally sparkling mineral water, raw milk, veggie drinks, and raw, naturally fermented drinks like kefir and beet Kvass

·     Be sure to take all supplements with adequate, but not excessive, amounts of liquid to mix with digestive juices and prevent side effects.

·     In general, a safe practice would be to take a single B in no more than 2 to 3 times the amount of B-Complex you are taking. So if you take a B-100 complex, it would be generally safe to take 200-300mg EXTRA of B-6.

·     Fat-soluble vitamins (such as A, E, beta-carotene, and essential fattys) should ideally be taken with the meal which contains the most fat.

·     Since fiber can decrease absorption of minerals, it is best, but not imperative, to take minerals away from high-fiber meals or supplements.

·     C can be taken on an empty stomach. You can achieve higher absorption faster, which can be especially desirable when fighting an infection. But C taken with a meal will be absorbed more slowly and over time more of it will be absorbed that way.

Exercise will give you a sense of control of your changing body throughout pregnancy and boost your energy levels by releasing endorphins, which increases your feelings of well being. Establishing a regular fitness routine before becoming pregnant may help you maintain a consistent plan once you become pregnant, as well as when you return to exercise after having your baby. However, if you have not been active in the past, there are still many physical activities that you can safely begin now that will help you stay fit and healthy throughout your pregnancy. When you become pregnant, your exercise priorities will change to adjust to the emotional, physical and hormonal changes that occur in your body.

The Prenatal Mother

Exercising while pregnant can be beneficial to improve your posture, strength and endurance, as well as help to relieve stress and prevent excessive weight gain. Consult your doctor throughout your pregnancy regarding your physical activity level and discuss any concerns should any complications arise. If you were active before becoming pregnant, continue with your program and listen to your body by making modifications as you need them. If you were not active before becoming pregnant, begin slowly and build gradually as you become more fit.

Use the “talk test” to determine your level of intensity while performing aerobic activities; if you cannot talk during your exercise, you are working too strenuously. Pay attention to your temperature, since overheating can cause problems for your developing baby. Use fans or air conditioning while exercising and avoid over exertion on hot days outside in the sun.

To help strengthen your pelvic floor muscles, Kegel exercises can be performed throughout your pregnancy, which will help with bladder control. During your second and third trimester try core-strengthening exercises on all fours, by simply contracting and relaxing your abdominal muscles and avoid lying on your back, which decreases blood flow to your baby. Avoid rapid changes in direction and bouncing, as your joints are more lax with an increase of hormones during pregnancy. A focus on balance exercises is important as your center of gravity changes, especially during your last trimester.

During pregnancy, some effective forms of exercise include yoga stretches and Pilates movements, which use your own body weight, as well as resistance training using dumb bells and resistance bands. Using a body weight suspension training system, such as TRX, may also be useful since you can adjust the intensity of your strength training as your body and center of gravity changes. Using a TRX Suspension Trainer may also help you maintain balance for exercises such as squats.

Take action! Create a list of five positive affirmations such as “My core strength is helping me to maintain great posture and a healthy back throughout my pregnancy.”

The Postnatal Mother

If you had a Caesarean delivery, begin with light exercises, such as walking and stretching, slowly based on your comfort level. Your 6-week postpartum evaluation is an opportunity to discuss with your healthcare provider a safe reintroduction of exercise into your lifestyle. If you were active during your pregnancy and had an uncomplicated vaginal delivery, you may typically begin walking and stretching within days after giving birth. You may have a gap in your abdominals and exercises like crunches should be avoided until this gap closes, usually 4-8 weeks postpartum. You may then begin strengthening exercises such as plank, side bridge and leg lowers lying on your back, which will help you regain posture and develop core strength.

Listen to your body and slowly introduce aerobic and strength training activities that you enjoy and are familiar with. Develop a realistic plan of incorporating 30 minutes of activity three days per week. Remain flexible so you can adjust your workout intensity or length of exercise sessions with your unpredictable schedule and the added fatigue of caring for your newborn. If you are uncertain where to begin and would enjoy the company of other new parents, search for postnatal fitness classes that are led by a qualified exercise instructor.

Take action! Write down any barriers to performing your workout and make a list of how you are going to overcome these barriers.

Naturally, your main focus is going to be caring for your baby, but it is also important to look after yourself. As you remain fit, healthy and relaxed, you will be better able to care for your baby. Continuing to exercise after your baby’s birth will also help you regain your pre-pregnancy shape and fitness level more quickly. Having a focus on core exercises both during pregnancy and after birth will assist you in staying strong while giving birth and then carrying your baby afterward. The key is to listen to your body and increase your exercise intensity gradually to return to your pre-pregnancy exercise routine.

Read more at: http://www.saskatoonwellbeing.com/

This time of year there are too many external influences that get us off track from where we want our health and wellness to be. The first signs of summer, those very convincing friends that you love to have that beer with, or a project around the house that has been nagging at you for six months can all be distractions from the kind of workouts and achievements you had planned back in January.  Keeping control of certain aspects of your training can be the key to keeping your routine heading in the right direction before you fall off track or getting it back on track because you feel you've already failed.

Vegetarians often return to meat after months or years because their lack of knowledge on how to be a healthy vegetarian catches up with them. To be successful at vegetarianism, you must understand what your body needs and where to find it. We have compiled a list of food alternatives and supplement suggestions so you can be a thriving vegetarian just like some of the staff of Saskatoon Well Being Magazine.

Much more to read, go to How To Be A Healthy Vegetarian 

Check out http://nutritiondata.self.com/   This is a great site if you are just starting a diet plan or to find quick answers to questions about your diet.

Fitness Focus Saskatoon