Fitness Fashion Fridays

This week we're featuring Ice Gear for the Women.

 Lyocell Sexy T ($55)

TENCEL® Lyocell® are manufactured using a highly eco-friendly process with minimal environmental impact and excellent ecological credentials.

With enhanced physical properties such as strength, especially in the wet state and low linting combined with natural absorbency TENCEL® is the advanced nonwoven cellulosic fiber providing a matchless combination of performance, purity and softness.

Key benefits and properties

The fabric made from the sustainable, renewable resource wood and combine their natural properties with the advantages of a man-made fiber. They are fully biodegradable and provide natural absorbency and softness to nonwoven products.





Classic Ice Gear Jacket ($109)

Fabric: 100% Polyester with moisture management technology

Features:
1) Signature Ice-Wik Technology
2) Side zippered pockets
3) Long raglan sleeves and zip front
4) High quality flat knit trim at collar, cuffs and bottom hem















Two-Tone Pant ($99)

Fabric: 100% Polyester with moisture management technology

Features:
1) Signature Ice-Wik Technology
2) Outer draw cord and elastic waist band
3) Flock Print Ice Gear Logo
4) High quality flat knit trim at cuffs and bottom hem
5) Zippered back pocket

Tune Me Up Thursday's

Top 5 Halloween Songs/Themes To Workout To
1) Michael Jackson-Thriller


2) Charlie Clouser-Hello Zepp


3) Ray Parker Jr.-Ghostbusters


4) Ne-Yo-Beautiful Monster


5) Disturbed-Asylum

Workout Wednesday's

Stability Ball Pikes

 

Step 1

Starting Position: Lie prone (on your stomach) over the top of a properly-inflated stability ball (one that compresses approximately 6" under your body weight) with both feet and hands on the floor, hip- and shoulder-width apart.

Step 2

Gently exhale, contract your abdominal/core muscles to stiffen your torso and slowly walk yourself forward, lifting your legs off the floor. Continue walking out until your toes, with ankles in dorsi flexion (toes pointed towards your shins), rest on the top of the ball. Maintain a rigid torso aligned parallel with your legs. Retract and depress your scapulae (pull your shoulder back and down) as your reach your end position, with your arms fully extended and hands positioned directly under your shoulders.

Step 3

Curling Phase: Exhale and while keeping your legs fully extended, pull your feet towards towards your chest, rolling the ball forward as your hips move upwards (think about lifting your rear end towards the ceiling while hinging at the hips). Continue moving until you reach an inverted position where your hips are positioned directly above your shoulders, with your legs, torso and arms fully extended, and head positioned between your arms. Your toes should remain on the top of the ball, but your ankles can move into plantar flexion (toes pointed away from your shins). 

 

Step 4

Lowering Phase: Inhale and slowly lower yourself back towards the floor, returning your body to the starting position. Avoid arching (sagging) your lower back or hiking your hips upwards in the starting position. Contract your abdominal, back and glute muscles to keep your torso and legs parallel to the floor. 

Tasty Tuesday's

Most of us are going to have to scoop 1,2 or 3 pumpkins before Sunday.  Instead of throwing the insides out, save everything!  I have posted 2 recipes so you don't allow the pumpkin to go to waste. These recipes are from Canadian Living.  Enjoy!

Toasted Pumpkin Seeds

Preparation time: 5 minutes.

Cooking time: 35 minutes.
This recipe makes 16 1 tbsp (15 mL) servings

Ingredients

2-1/2 2-1/2cups cups(625 mL) (625 mL) fresh pumpkin seedpumpkin seeds

2 2tsp tsp(10 mL) (10 mL) olive oil
1/2 1/2tsp tsp(2 mL) (2 mL) salt
1/2 1/2tsp tsp(2 mL) (2 mL) smoked paprika

Preparation:

• Rinse pumpkin seeds; dry thoroughly with towel. Spread on baking sheet; drizzle with oil and toss to coat. Sprinkle with salt and paprika; stir.
• Bake in 300°F (150°C) oven, stirring several times, until golden, about 35 minutes.

Nutritional Info


per 1 tbsp (15 mL) : about -
calories 52
protein 2 g
total fat 5 g
saturated fat 1 g
carbohydrates 2 g
fibre trace
cholesterol 0 mg
sodium 73 mg
potassium 71 mg

% RDI: -

iron 9%

vitamin A 1%

folate 2%

Pumpkin Gnocchi

Preparation time: 20 minutes.

Cooking time: 10 minutes.
This recipe makes 8 servings

Ingredients

1/3 1/3cup cup(75 mL) (75 mL) butter
1/4 1/4cup cup(50 mL) (50 mL) pine nutpine nuts

12 12fresh sage leaffresh sage leaves

Gnocchi:
2 2cups cups(500 mL) (500 mL) roasted pumpkin purée or roasted squash purée, (see Perfect Puree,

below)

1/2 1/2cup cup(125 mL) (125 mL) grated Parmesan cheese

1 1eggeggs

1 1tsp tsp(5 mL) (5 mL) salt
1/4 1/4tsp tsp(1 mL) (1 mL) ground nutmeg

3 3cups cups(750 mL) (750 mL) all-purpose flour, (approx)

Preparation:

• Gnocchi: In large bowl, stir together pumpkin purée, Parmesan cheese, egg, salt and nutmeg. Using wooden spoon, stir in 2 cups (500 mL) of the flour. Stir in enough of the remaining flour, 1/4 cup (60 mL) at a time, to make soft, sticky dough that pulls away from bowl but still sticks to spoon and fingers.
• On well-floured surface and with floured hands, roll dough into log; divide into quarters. Gently roll and shape each quarter into 3/4-inch (2 cm) diameter rope. With sharp knife, cut each rope diagonally into 3/4-inch (2 cm) pieces.
• In large pot of boiling salted water, cook gnocchi, in 2 batches and stirring gently, until floating; about 3 minutes. Using slotted spoon, scoop onto large serving platter.
• Meanwhile, in large skillet, melt butter over medium heat; cook pine nuts until lightly toasted and butter just begins to brown, about 2 minutes.
• Add sage leaves; cook until fragrant, about 30 seconds. Scrape over gnocchi; toss to coat
  

Additional Information:

Perfect Puree

• When choosing a cooking pumpkin, look for sugar pumpkins. These little gourds are firmer and sweeter than those grown for jack-o'-lanterns. The roasting time will vary depending on the size and age of the pumpkin or squash.
• Halve and seed pumpkin or squash. Prick skin all over with fork. Roast, cut side down, on rack on foil-lined baking sheet in 350°F (180°C) oven until flesh is browned and tender, 60 to 75 minutes. Let cool. Scoop out flesh and puree in food processor. Refrigerate in airtight container for up to 48 hours or freeze for up to 3 weeks.
• 2 lb (1 kg) sugar pumpkin yields about 1-3/4 cups (425 mL) puree.
• 2 lb (1 kg) butternut squash yields about 2-1/2 cups (625 mL) puree.

Nutritional Info

Per each of 8 servings: about -
calories 325
protein 9 g

total fat 14 g

saturated fat 7 g

carbohydrates 42 g

fibre 3 g

cholesterol 49 mg

sodium 710 mg

potassium 222 mg

% RDI: -

calcium 9%

iron 24%

vitamin A 129%

vitamin C 3%

folate 49%

Just Another Manic Monday

Fix your Budget(and save your credit rating)

New concept: Read your bills.  Do you truly understand your cellphone plan?  Most people don't take the time to analize what they're spending their money on. 

1. Cellphone: Analyze how your plan compares to your usage.  Not using all your minutes?  Opt for a different plan.  an remember: If you use fewer than 400 minutes a year, a prepaid plan may be cheaper.

2. Utilities: Do a year-over-year analysis of your bills with Quicken or Microsoft Money.  Unexplained jumps?  Make sure your meter's not being misread.  J.J. Burns, founder of the wealth management firm J.J. Burns and Co., did this and his water company cut him a $380 cheque.

3. Mortgage: Make one extra payment toward your principal every year to save thousands of dollars of interest and pay off your motgage earlier.

4. Stuff you buy: Anytime you buy something from a company that offers a refund if they lower the price within 30 days, take them up on it.  Set your calendar to remind you to call them 28 days later.

Fitness Fashion Friday's

This entry is for the runners out there.  You may want to keep your outdoor runs up come winter, but, you want to make sure you are keeping yourself safe and warm during our snowy, bitter cold conditions. 

• Wear clothing that is light in colour to make you visible to other people and vehicles. 
• If running at night, make sure you incorporate reflective pieces.  
• Wear a water belt to easily hydrate during your run.
• Wear a hat to keep your body heat from esacping.
• Wear gloves to keep your hands warm.
• Dress in layers so you can easily remove clothing if needed  (this is especially true during a race).

Here are a few items from the Running Room that you should consider purchasing if you are thinking of running all year round and/or at night.

5 LEd Cap Light ($9.99)

    

Flashing Light ($9.99)

Shoe ID ($11.99)

Reflective Nylon Hat ($24.99)

Unisex Reflective Jacket with Pockets ($89.99)

Compression Sock ($25.99)

Convertible Gloves ($49.99)

Airborne Sunglasses ($29.99)



Tune Me Up Thursday's

Tribute to Wrestling

I know, I'm a big nerd...I enjoy watching WWE & TNA.  I never used to watch it but when I met my husband, he's the one that really turned me onto the shows.  Everybody should really give this sport a chance to really see how athletic these people really are.  The high flyers are my favorite.  The tricks they perform are so mind-boggling it makes you want to take up the sport.

A few of the men and women from each organization have branched off with a music career and I would like to showcase that these individuals are not just amazing in the ring, but out too.  Plus, their songs are very motivating to workout too.  I will first list my 5 favorite songs that have been written by the star and will then list my 5 favorite entrance themes.  The entrance themes are very usable for a workout too.

Wrestler's Personal Music Career Songs:

1) Mickie James-Are you With Me


2) Maria Kanellis-Fantasty


3) Fozzy-Enemy


4) R-Truth-What's Up


5) Lillian Garcia-Quiero Vivvir


Entrance Themes:

1) Edge


2) Randy Orton


3) Rey Mysterio


4) Kofi Kingston-


5) John Cena

Tasty Tuesday's

7 Reasons why Chocolate IS Healthy

Regarded by many as the tastiest food on Earth, dark chocolate also has many health benefits. Just don’t go overboard—chocolate still contains sugar and fat.

1. It’s loaded with antioxidants

Dark chocolate contains hefty amounts of disease-fighting flavenoids, antioxidants also found in red wine and many fruits and vegetables. In fact, it appears to have more flavenoids than any other food.

2. It helps you through PMS

Chocolate releases calming endorphins that reduce anxiety. Plus, it’s high in magnesium which lifts moods and reduces water retention. But overindulging in sugar, salt and caffeine can backfire, causing bloating and fluid retention (not to mention weight gain).

3. It may lower cholesterol

A small study from the University of Illinois at Urbana-Champaign found that daily consumption of cocoa flavanol-containing dark chocolate lowered cholesterol and improved blood pressure.
While the reasearch was funded by chocolate manufacturer Mars, Inc., the study was double-blinded and peer reviewed.

4. It may prevent pregnancy complications


A new study reports that a chemical (theobromine) found in chocolate may reduce preeclampsia, a major pregnancy complication. The darker the chocolate, the better.
Preeclampsia is primarily noted for raising blood pressure in pregnant women, and eating chocolate helps to lower this risk by up to 69 percent. The study of nearly 2,300 women established greater benefits to those who ate five or more servings per week, especially in their third trimester.
Despite the results from this study, researchers have said that further studies are needed to prove the direct link between chocolate and preeclampsia.

5. It helps prevent heart disease

A recent study shows that people who regularly consume 70% dark chocolate (about 20 g per day) show a marked improvement in blood flow, while no improvement is observed in those who eat “processed” chocolate, which contains very little cocoa paste. It seems that the positive effect of dark chocolate is linked to a property in its polyphenols that releases a chemical messenger, nitric oxide, which increases arterial dilatation, at the same time improving blood flow and reducing platelet aggregation.
However, it is important to note that previous studies have shown that milk prevents the absorption of dark chocolate’s polyphenols, thereby neutralizing its beneficial effects. Milk contains large amounts of casein, a protein that interacts with polyphenols and prevents them from being efficiently absorbed by the intestine. It is therefore always preferable to consume dark chocolate unaccompanied by milk.

6. It may improve your skin

Researchers at Germany’s Heinrich Heine University exposed chocolate eaters to ultraviolet light and found that after six weeks, they had 15 percent less skin reddening than those who didn’t eat it. After 12 weeks, the chocolate eaters’ skin was 16 percent denser and 42 percent less scaly. Concerned about it causing acne? Researchers at Australia’s University of Newcastle reviewed the evidence and found nothing to suggest that chocolate triggers blemishes.

7. It may reduce pain

A recent study published in the Journal of Neuroscience found that rats don’t respond as quickly to pain while they’re eating chocolate. While this might explain why nothing in the world could drag you away from your Hershy’s Kisses, the study’s researchers say this pain-killing effect could be detrimental to humans as it could contribute to obesity. So remember to enjoy chocolate’s soothing properties in moderation. Also interesting to note: The study also found that drinking water also reduced pain.

Just Another Manic Monday

Fix Your Kicks

Instead of spending $150 on new shoes, spend less than half of that on new soles or heels for your favorite pair.  Not a bad price for saving something you really like.  Plus, there's no break-in period.

I constantly get clients and group exercise participants complaining that their shins hurt when they exercise.  My question to them is, "how old are your shoes?"  They think about it and respond by saying, "ya, they're pretty old." 

The #1 thing you need to worry about first is your feet.  They are the base that keeps your body upright and the root of hip and back issues.  How can they be linked?  Most issues start with your feet.  Keep in mind, you walk every day.  Your foot strikes and poor choice in shoes are a contributing factor to knee pain, hip pain, hip alignment and often times, back pain.  Every movement you make usually begins with your feet.  If you aren't properly taking care of them, they may give you problems down the road.

To pick the correct shoe determine what type of foot you have.  Do you supinate or pronate?  You don't need to go to a doctor to figure this out, however, if you are in need of orthotics, it is best to visit a chiropractor so they can properly diagnose your issue.  An easy way to self examine your foot is to step on a tile after having a shower.  If you see a lot of water where your arch would be, you pronate.  If you see no water where your arch would be, you supinate. 

Once you have established what type of foot you have, visit a store where you know the sales person will know what they're talking about.  Examples are, Running Room and New Balance.  you may luck out at Sportcheck but most of the time they hire uneducated personnel.  Knowing the ins and outs of foot and body structure takes many years to learn and is often taught at a college/university level.

So how often should you be changing up your shoes? If you're running  every day, you should be changing them every 3-6 months.  you can sometimes squeeze a year out of them but most shoes start to wear out pretty early.  If you're only using them for classes or training, you can use them a bit longer.  The more bounding you are doing in your shoe, the more often you will need to change them up.  The technology in running shoes has come a long way since as little as 5 years ago.  Try not to think of what brand you want, but what shoe fits your foot the best.  Also, don't buy the first ones you come across.  Buying shoes takes a long time and should be treated like buying a car.  This is your body you're taking care of.  You wouldn't throw bike tires on a car, so why would you treat your body any different?


Have a Fit Day!

Alexis Gradini, FLMP, CSEP-CPT, OFC
President-Fizzique
www.fizzique.ca

Fitness Fashion Friday's

Ok, so I just came across a new brand that your kids are going to LOVE!  Lululemon Athletica has created a new line for kids called Ivivva Athletica.  The simple pieces and bright colours are sure to make your kids wanting this clothing for a Chirstmas present.  The new store is located in the Toronto Eaton Centre on Level 1, South.

Take a sneak peek below and make sure to join their Facebook Page.

Tune Me Up Thursday's

When participating in a group exercise class does your instructor use boring stretch music?  That is so 1990!  Instructors, by now, should have evolved to using current, slow music that is popular or has inspirational lyrics.  Here are 5 great songs that would get you motivated to pump out a few standing quad stretches or downward dogs.

1) Led Zeppelin-Stairway to Heaven


2) Wolfmother-Vagabond


3) Sarah McLachlan-Blackbird


4) Coldplay-Don't Panic


5) Goo Goo Dolls-Broadway

Workout Wednesday's

Do you like to dance when you hear a great song?  Would you prefer to move to the beat of your own drum as opposed to a choreographed piece?  If you answered Yes, Dance Grooves is for you.  There are many certified instructors around the world that will get you grooving.  The greatest location for Toronto is Fit2Dance. 

Groove was created by an amazing talent in the fitness industry; Misty Tripoli.  Her unique format has impacted many instructors and participants around the globe.  I remember taking one of her sessions at the Can Fit Pro conference and she had a lot of people in tears by the end.  Her class is not only about moving to fantastic music, but about soul searching.  Groove teaches you to move the way that you want to move.  If you ever have the opportunity to participate in one of her classes at a conference, I highly recommend making Misty's class your first choice.   

As instructors we are always trying to find new, upbeat music to play for our participants. We are always on the hunt for something fresh that will keep our participants motivated. I highly recommend aleesiamusic. Aleesia is an indie artist from Toronto!!! I have personally had the pleasure of watching her grow up into a stunning and talented young woman and cannot wait to see what other hits she will breakout with. Aleesia is a motivated and goal oriented artist that shines through all of the other monotonous songs you hear every hour. When her songs come on, they are refreshing and just make you want to dance. You can purchase her songs on iTunes and can hear her daily on Virgin Radio 99.9, 104.5 Chum FM and Z103.5. Also, subscribe to her YouTube channel to see her videos. She has posted clips that show you how real and down to earth she really is. 


Enjoy! and remember, dance and sing as if no one is watching!

Tasty Tuesday's

5 Things You Need To Know About Iron

Iron plays a key role in keeping your body healthy, but how can you tell if you're getting enough? Here are five things you need to know about iron.

Fortified foods seem to be all the rage these days and that includes items such as iron-fortified cereals, breads and pastas. But why would you wantto eat foods fortified with iron? As it turns out, iron is essential for maintaining good health.


Here are five things you need to know about this important mineral.

1. Your whole body needs iron
We need iron to make hemoglobin for our red blood cells, which deliver oxygen from the lungs to every cell in our bodies. Iron is also essential for brain development in children, and for lifelong brain functioning.

2. You’re probably not getting enough iron
The recommended intake for adult women is 18 mg per day, and for men it’s 8 mg per day. Women are at risk of iron deficiency because of blood loss through menstruation, and also because they eat less meat (and less food overall) than men. Vegetarians, people who don’t eat a lot of red meat, and athletes who do distance running or cycling must also be careful to get enough iron. (Discuss blood tests with your doctor if you're concerned about your iron levels.)

3. Iron boosts your immune system
If you’re iron-deficient, one of the signs is that you get sick very often, and can be sick for longer. Not only are you more vulnerable to infection, but a lack of iron can cause fatigue, shortness of breath during exercise, a rapid heartbeat, dizziness, headaches, irritability and a pale appearance.

4. Not all iron is absorbed equally
There are two types of iron: heme and non-heme. Heme iron, which our bodies absorb much more readily, is only available in meat, poultry, fish and shellfish. (The richest sources are red meat, dark poultry, organ meats such as liver, oysters and clams.) Non-heme iron is found in plant sources, including dried lentils, beans and peas; whole-grain and enriched pasta and bread; leafy green veggies; dried fruits; nuts and seeds; fortified cereal; and eggs. (Pumpkin seeds have a surprising 8.6 mg per quarter-cup!) Because non-heme iron isn’t absorbed as well, vegetarians need to consume 32 mg of iron per day—almost twice as much as meat eaters.

5. Adding iron to your diet is easy
Aim to include iron-rich foods in each meal. You can boost the absorption of non-heme iron by eating it with foods high in vitamin C, such as oranges, strawberries, tomatoes, broccoli, cauliflower, cantaloupe, kiwi, peppers and citrus juices. You can also increase iron consumption by using cast-iron or stainless steel cookware. Wait for an hour after eating before having coffee or tea, which can cut iron absorption by 35 and 60 percent, respectively.

Below is a great vegetarian recipe sure to provide a flavourful medley.



Egyptian Edamame Stew

A riff on the Egyptian classic ful medames, a highly seasoned fava bean mash, this version is made with easier-to-find edamame. Edamame (fresh green soybeans) have been shown to lower LDL cholesterol. They can be found shelled in the freezer section of well-stocked supermarkets. This stew is great served with couscous, bulgur or warm whole-wheat pita bread to soak up the sauce.


4 servings, about 2 cups each
Active Time: 30 minutes
Total Time: 30 minutes


Ingredients

1 1/2 10-ounce packages frozen shelled edamame, (about 3 cups), thawed
1 tablespoon extra-virgin olive oil
1 large onion, chopped
1 large zucchini, diced
2 tablespoons minced garlic
2 teaspoons ground cumin
1 teaspoon ground coriander
1/8 teaspoon cayenne pepper, or to taste
1 28-ounce can diced tomatoes
1/4 cup chopped fresh cilantro, or mint
3 tablespoons lemon juice


Preparation

1) Bring a large saucepan of water to a boil. Add edamame and cook until tender, 4 to 5 minutes or according to package directions. Drain.
2) Heat oil in a large saucepan over medium heat. Add onion and cook, covered, stirring occasionally, until starting to soften, about 3 minutes. Add zucchini and cook, covered, until the onions are starting to brown, about 3 minutes more. Add garlic, cumin, coriander and cayenne and cook, stirring, until fragrant, about 30 seconds. Stir in tomatoes and bring to a boil; reduce heat to a simmer and cook until slightly reduced, about 5 minutes.
3) Stir in the edamame and cook until heated through, about 2 minutes more. Remove from the heat and stir in cilantro (or mint) and lemon juice.


Tips & Notes
Tip: Edamame are found in the natural-foods freezer section of large supermarkets and natural-foods stores, sold both in and out of the “pods.” For this recipe, you'll need the shelled edamame. One 10-ounce bag contains about 2 cups of shelled beans.


Nutrition
Per serving: 257 calories; 8 g fat (1 g sat, 3 g mono); 0 mg cholesterol; 29 g carbohydrates; 0 g added sugars; 15 g protein; 10 g fiber; 520 mg sodium; 304 mg potassium.
Nutrition Bonus: Vitamin C (90% daily value), Vitamin A (35% dv), Iron (25% dv).
1 Carbohydrate Serving
Exchanges: 1 starch, 2 vegetable, 1 very lean meat, 1 fat

Fitness Fashion Friday's

Ice Gear is a fairly new company that has burst into the fitness scene.  At only 2 years old it has made it's way across the nation and has become just as equivalent to Under Armour.  Best part...it's CANADIAN.  All clothing is made in Canada and stands up to the most extreme conditions.  This week will be for the men.  To see more items please visit http://www.icegearfitness.com/. 

Performance Jacket ($139)
Perfect jacket for the runners and athletes. Athletic designed for fashion with a function. Staying dry and comfortable. Elasticized cuffs for comfort around the wrist and side-zip pockets for storage. Engineered for performance and durability. Left chest Ice Gear logo. Signature Ice-Wik technology. 88% Nylon, 12% Spandex. Made in Canada.

Warm-Up Pant ($99)
Fabric - 100% Polyester with moisture management technology
Features -
1) Signature Ice-Wik Technology
2) Outer draw cord and elastic waist band
3) Flock Print Ice Gear Logo
4) High quality flat knit trim at cuffs and bottom hem
5) Zippered back pocket

Tune Me Up Thursday's

5 Great Workout Songs Without Lyrics

1) The Ventures-Walk, Don't Run
2) Hawaii Five-O Theme
3) DaRude-Sandstorm
4) Magnum P.I. Theme
5) Booker T & the MG's-Green Onions

Workout Wednesday's

Stretching is a crucial component in any workout.  Some people tell you to stretch before your workout and some people tell you to stretch after? So who is correct? The answer is...both. Stretching a muscle when it is cold will set you up for injury during your workout while stretching a muscle that is warmed up will give you the range and elasticity you need to bring your body through the required range of motion.  Also, stretching a warm muscle will result in a lengthening and will make your muscle more suple and "stretchy". Think of your muscle as an elastic band. If you were to place the band in a freezer and try to stretch it, it would not go very far. If the elastic band was left out and you repeatedly stretched it out, it would eventually become longer and easier for you to pull. The same is true for your muscle. Muscles respond better to heat, therefore stretching after a warm-up (for a sport) or a workout, will lengthen and increase your flexibility over many weeks/years.

To gain flexibility, the muscle must be warm. This will result in permanent lengthening or plastic deformation. If you want to stretch but don't feel like getting sweaty by doing a workout, a hot shower or bath will do the trick.

This is not to say that stretching your muscles while cold is a bad thing. When you wake up in the morning, your muscles are cold. But to stretch them makes you "feel good". You won't get permanent lengthening but will the "feel good" stretch will relieve the tension in the muscle from being stiff. The result will end in elastic deformation.  This is where the muscle returns back to it's natural length.  Same as if you've been sitting at a desk for a long period of time. It is recommended that you take a walk and do some static stretching (held position) to get the blood flowing and body moving.(Refer to my blog entry on Monday, September 13th for office stretches)
It is important to stretch on a daily basis whether your muscles are warm or cold. We always tend to stretch the muscles while they are cold on a daily basis. Strive to stretch your muscles when they are warm 3 times per week. This will help to increase your flexibility over time. And don't get discouraged if you don't see major increases.  Some of us are not made to have over flexible muscles like a gymnast, but, maintaining stretches in your lifestyle will aid in less injuries. 

Tasty Tuesday's

Gobble, Gobble!  Thanksgiving is next week and it's your turn to cook the turkey.  Does yours always turn out dry?  Do you burn the turkey and then have to resort to take out?  For so many, cooking a turkey is one of the most difficult things to make.  I have found the solution and....it's a healthy one.  Cook the perfect turkey sure to leave your guests wanting the recipe.  http://www.eatingwell.com/ 

Herb Roasted Turkey

12 servings, 3 ounces each, plus plenty of leftovers

Active Time: 30 minutes

Total Time: 3 1/2 hours

Ingredients

1 10-12-pound turkey

1/4 cup fresh herbs, plus 20 whole sprigs, such as thyme, rosemary, sage, oregano and/or marjoram, divided

2 tablespoons canola, oil

1 teaspoon salt

1 teaspoon freshly ground pepper

Aromatics, onion, apple, lemon and/or orange, cut into 2-inch pieces (1 2-Jan cups)

3 cups water, plus more as needed

Preparation


1.Position a rack in the lower third of the oven; preheat to 475°F.

2.Remove giblets and neck from turkey cavities and reserve for making gravy. Place the turkey, breast-side up, on a rack in a large roasting pan; pat dry with paper towels. Mix minced herbs, oil, salt and pepper in a small bowl. Rub the herb mixture all over the turkey, under the skin and onto the breast meat. Place aromatics and 10 of the herb sprigs in the cavity. Tuck the wing tips under the turkey. Tie the legs together with kitchen string. Add 3 cups water and the remaining 10 herb sprigs to the pan.

3.Roast the turkey until the skin is golden brown, 45 minutes. Remove the turkey from the oven. If using a remote digital thermometer, insert it into the deepest part of the thigh, close to the joint. Cover the breast with a double layer of foil, cutting as necessary to conform to the breast. Reduce oven temperature to 350° and continue roasting for 11/4 to 13/4 hours more. If the pan dries out, tilt the turkey to let juices run out of the cavity into the pan and add 1 cup water. The turkey is done when the thermometer (or an instant-read thermometer inserted into the thickest part of the thigh without touching bone) registers 165°F.

4.Transfer the turkey to a serving platter and cover with foil. Let the turkey rest for 20 minutes. Remove string and carve.

Tips & Notes

Make Ahead Tip: Equipment: Large roasting pan, roasting rack, kitchen string, thermometer
NutritionPer serving (without skin): 155 calories; 5 g fat (1 g sat, 2 g mono); 63 mg cholesterol; 0 g added sugars; 25 g protein; 0 g fiber; 175 mg sodium; 258 mg potassium.
Exchanges: 3 1/2 lean meat

Just Another Manic Monday

5 workouts for your brain

Just like your body, your brain needs regular exercise to stay in top form. Here are five simple—and effective—workouts for your brain 

Why is brain fitness so important? It’s obvious that our bodies need exercise to stay happy and healthy—especially as we age. And like with our bodies, our brains can lose some of their pep as we get older. In some cases, however, that brain deterioration becomes a disorder known as dementia—and its most widespread form is Alzheimer’s disease. As the nerve cells in the brain die, people with dementia slowly lose the ability to think and remember, along with the ability to care for themselves. New studies indicate that as many as five to eight percent of Canadians over the age of 65 have Alzheimer’s disease, and that it may affect as many as 30-50 percent of people over the age of 85.

But losing cognitive function doesn’t have to be a normal part of aging. The key to healthy aging is in keeping your brain fit and active. While studies indicate that having a parent or a sibling with the disease can increase your chances of developing dementia, it’s not the only factor. Here are five tips that can help keep your brain in top form.

1) Get sweaty

If you needed one more reason to hit the gym, this is it: keeping your body fit is the single most effective way to keep your brain spry for the long-haul. Whatever is good for your heart is good for your brain, too. The beauty of regular exercise is that it not only reduces your chances of developing Alzheimer’s, but it can actually slow it down if you already have it.  Choose exercises that are going to make you huff and puff.  An easy test to determine how hard your working is to conduct the talk test.  If you can carry on a normal conversation with your neighbor then you probably aren't working as hard as you should be.

2) Add some weight to your workout Again, what’s good for the body is great for the brain. Adding a simple weight routine to your workout will not only tone your muscles, but it will keep your thinking cap strong, too.  Try completing a total body workout 3 days per week to optimize muscle definition.

3) Increase your knowledge Studies indicate that the more time you spend in school, the better able you will be to keep dementia at bay.  Learning is the most fundamental brain workout—and the more you do it, the more you’ll benefit.  The more puzzles and learning you do, the more apt you are to stay focused on one task.  Also, when you are involved in extra curricular activities, such as sports or music, it is proven that you are smarter than an individual that doesn't participate in any activities.

4) Try something new If you’ve ever wanted to pick up the violin or learn Spanish, now is the time to do it. Learning something brand new—particularly an instrument or a language—after the age of 25 is a great way to keep the brain lively, and the harder you find it, the better!  Think about learning to salsa dance: you may have to do the basic steps hundreds of times, but at some point, you’ll be able to stop counting and start dancing—that’s when you know your brain has got it down pat. Until then, your brain is busily building all sorts of important new connections. Then, when you've mastered the skill, it’s time to take up something new.  The same is true when it comes to your workout routine.  Minimum amount of time that should be spent on one program is 3 weeks.  Everybody's body reacts differently so it could take a lot longer for someone to get used to their routine.  However long it takes you, know that your body is smart and will adapt to the exercises.  It's up to you, or a trainer, to change up the routine so you are giving your body a new series of exercise patterns.

5) Play a brain-boosting game
Whether it’s a crossword puzzle or a game of Sudoku, doing challenging puzzles is a way of activating the brain—and a surefire way to help keep it sharp. Games are a great way to work your mind because they cause you to think and not to vegetate.  If you take public transportation you can always grab the metro or 24 hrs for free daily crosswords and sudoku's.  Metro News has now added Metro Play which is a 6-8 page booklet containing games for you to complete on your way home.  These are located in participating Metro News areas.

Fitness Fashion Friday's

Bluefish is a brand that is popular in the United States but hasn't quite made it's fame up in Canada yet.  This hidden gem is so unique, it's sure to make you stand out in your kickbox class.

BLUEFISH SPORT 100% GUARANTEE:

BLUEFISH SPORTstrives to capture the color, passion and fit known by women around the world. The quality and durability is unsurpassed due to our guaranteed fabric and craftsmanship. Each garment is hand cut & sewn in order to provide the best quality control. All BLUEFISH SPORT styles are colorfast and extremely durable; therefore, BLUEFISH SPORT guarantees to keep its original shape while also absorbing excess moisture.


Splurge

Heart Jacket ($112.95)

Check It Out Pant ($109.95)

Steal

Funky Jacket(Regular $109, Sale $29.95)

Rainbow Pant (Regular $99.00, Sale $49.99)