Tasty Tuesday's

For those of you who have an allergy to gluten, this is the perfect recipe that you and your family can both eat!

Gluten Free Gingerbread

1/3 cup butter
1/3 cup organic dehydrated cane juice
1/3 cup black strap molasses
1/3 cup honey
1 large organic free range egg
3 tsp. baking powder
1 tsp. ginger
1 tsp. cinnamon
½ tsp. ground cloves
½ tsp. allspice
½ tsp. sea salt
3 ½ cups gluten free flours (any combination of rice, potato, tapioca, arrowroot).

Mix cane juice and butter together, add beaten egg and mix well. Sift flours, baking powder, salt and spices together. Mix honey and black strap molasses together. Gradually add dry ingredients to butter, egg mixture alternating with honey and black strap molasses mixture until all combined. Put batter on to wax paper and wrap tightly. Refrigerate overnight. Roll into balls and mark with a floured fork. Bake at 350 degrees for 10 minutes or so depending on size of cookie and desired texture. Leave in a little longer time for crispy, shorter time for softer and chewier. Watch carefully. They get overdone very quickly. Cool. Keep in airtight container for 2 –3 weeks.

Just Another Manic Monday

6 Ways to Slash Holiday Stress 

Get Out from Behind the Camera 

You're a family member, not a historian, and this is Christmas, not C-SPAN. Put the video camera down and live the day instead of reliving it on TV later. Joe Berlinger, codirector of Metallica: Some Kind of Monster, recommends focusing on key events that tell the story—the arrival, the toast, the presents. Record five 6-minute chunks throughout the day. You're wrapped in 30.

When shooting family portraits, don't force kids to be cute. They'll go diva on you. Catch them 30 minutes after they wake up—they're liveliest then. To elicit a fun reaction, extend a tape measure and then snap it back. Small kids love it, says Bambi Cantrell, author of The Art of Wedding Photography and a photographer in Pleasant Hill, California. With babies, brush their faces with a (clean!) feather duster for instant laughs.

Take the group shot an hour after dinner, when everyone is relaxed. Tell them all to stand at 45 degrees, 1 foot apart, front hip pushed away from the camera—the Great Slimming Technique. Have the back row hug the front row for an intimate and happy-looking family, even if it's a huge lie. Shoot from the waist up—feet are irrelevant, unless you're a family of podiatrists.

Knock Out the Greed 

Commercialism fuels terrific self-righteous anger in some people, but Santa isn't a bad myth, and presents aren't inherently evil. Maybe what turns "giving" into a great soulless gift orgy is the meaninglessness of it, especially when your kid will never ask for what he wants along with all the presents: time with you.

So give the toys and then play with him, says psychiatrist Alvin Rosenfeld, M.D., author of The Over-Scheduled Child. Also give practical stuff—socks, mittens, Born to Run—to show there's a utility to gifts. Then, when it's his turn to give, he may take into account what someone else needs, says Melvin Oatis, M.D., an assistant professor of clinical psychiatry at New York University's Child Study Center.

Simplify Your Shopping 

Whether you venture out on Black Friday or Christmas Eve, holiday shopping sucks, period. You can't get away with undergifting your immediate brood, but cut your shopping time by deferring smaller gifts, like the present for that nephew you forgot you had.

Give him a shopping spree, says Robyn Freedman Spizman, author of Giftionary. All you need is a card and a simple sentiment. Cap the spending and promise to take him whenever he wants (after January 1). You'll see what he really likes, and you'll be spending time together.

Find a Gift that Earns You Sex

You can park this curveball without going anywhere near a mall. She keeps saying she wants to sing, paint, or speak Italian; prepay for some lessons and give her the space she needs to do them right. You're showing her you're interested in her soul. "The more you acknowledge who she is, the more you get back," says Lou Paget, a certified sex educator and the author of 365 Days of Sensational Sex.

Of course, all this may take a little more prep time than you've allotted to this holiday season. Fortunately, the vintners of California, Brazil, and France have been working overtime on your behalf. Stop at a wine store and have the clerk help you put together a mixed 12-pack of good hooch. Pick robust reds for the winter months, lighter whites for the spring and summer. You'll be out in half an hour, gift bags included.

Add some intimacy by attaching a handwritten list of the dates you want to have with her in the next year. The thought that, in December, you're already planning a little dejeuner sur l'herbe (French for "picnic with a naked lady") in July will make her melt with anticipation.

As a subtext to the presentation of your wine calendar, talk about the stuff you did when you started going out that you want to do again. This will not go unrewarded, especially if you leave out the part about having sex 15 times a week.

Write a Brag-Free Family Letter 

There's room and purpose for a holiday letter, but it's so easy for it to become an epic dumping ground for minutiae. ("Junior got an A-minus and still has that 3.8358 GPA!") This thing should not resemble Warren Buffett's annual letter to shareholders.

It should be a quick, amusing update for friends and family, especially the ones you never get to see. Three rules: Keep it short, no more than a page; keep it positive, even if you lost a leg back in June; and don't spend more than an hour writing it. It'll still be great, and greatly appreciated.

Stay Sane Traveling by Plane 

You already know to book your flight to depart on Turkey or Christmas Day. Those are always less hectic times to fly. But if you're traveling with the rest of the preholiday horde, at least minimize the pain by getting a ride to the airport—finding a parking space will be harder than getting curbside check-in at Baghdad International.

And use a secondary airport whenever you can. "Major airports are just goat rodeos," says Sara Kanov, an Atlanta travel agent. And start planning for next year. Tickets go on sale 331 days prior, so if you know where you'll be, buy now. It may not be the cheapest ticket, but you'll have the choice of humane times and seats. The ideal one? The second exit row—it has the legroom and seats that recline.

Fitness Fashion Friday's

Again, I decided to consult Google for more fitness clothing from around the world and came across a fantastic and colourful line made in Montreal, Quebec.  The brand is called Ice Cream Fitness Apparel.  Cute name right?  The clothing is even cuter and is a healthy alternative to the snack.  Check out these photos highlighting the different styles and fabric "flavours" they offer.

 If you would like to check them out a bit more, please visit their website.  http://icecreamwear.com/ica/app/yoga/.  This is sold in a few stores in Quebec but you can definitely order online (selection is limited).  The prices are equivalent or better than Lululemon (depending on what you choose).

Why choose ice cream?


•You will delight to the fact that your clothing items will be personalized to an exact fit.
•You will feel more confident, sexy and invigorated by choosing to wear our ‘women-inspired’ fitness apparel designs.
•You will love how people notice your unique and attractive workout wear.
•You will amaze at our selection of ever-changing fabric 'flavours' and will take pride in wearing a one of a kind creation.
•You will love our classic designs which will never go out of style and will stay fashionable for many years to come.
•You will appreciate our premium fabrics and materials and adore your clothing for its comfort and ease of care.

Tune Me Up Thursday's

Hair Metal!!!

1) Aerosmith-Love In An Elevator


2) Poison-Ride the Wind


3) Van Halen-Dreams


4) Skid Row-Slave to the Grave


5) Motley Crue-Saints of Los Angeles

Workout Wednesday's

Sun Salutation

Have you always wanted to start yoga but feel you aren't flexible enough or don't know where to start?  Follow this simple wheel to guide yourself through 1 round of sun salutations.  This will help you feel a little more comfortable with performing the sequence.  Once you gain some confidence, try purchasing a yoga DVD attending a few classes in your area or hiring a personal yoga instructor to come to your house.  I recommend Vanessa Petronelli owner of Open Heart-Open Mind. 

My personal view on hot yoga
Hot yoga is great if you have full body awareness and know your muscles limits.  For first time participants, this is not where you want to start.  Hot yoga keeps your muscles warm allowing your body to be brought through it's full range of motion, however, bringing your joints past their normal range of motion is not safe.  There have been many instances where individuals have been injured due to hot yoga.  I have personally tried both regular yoga in a studio and hot yoga and can say that your body does get warmed up very nicely from studio yoga.  I found when I was involved with hot yoga, i was too preoccupied with wiping my sweat as opposed to really getting into the pose and feeling the full effect of it.  If you are a beginner, changes are unaware of your body's limits and capabilities.  Any form of workout has to begin with baby steps.  Starting small and building up to something advanced is something we should all think about when starting any new activity for the first time.  You wouldn't go and run a marathon if you have never run a 5K or 10K before, so why would you put your body through motions it has never performed?

Namaste

Tasty Tuesday's

Gobble, Gobble! Thanksgiving is this weekend for our neighbours across the border so I decided to repost one of my earlier entries. 

Does your turkey 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

10-Second Health Tips to Live Stronger, Longer

You're a busy man—you have fat to burn, muscle to build, beer to drink, sex to have, and, oh yeah, work. So we'll keep this short: You don't have to make big changes in your life to make a big difference in your health. Little things can mean the difference between having a heart attack at 40 and living to see your great-grandkids.

These 12 disease-fighting tricks may seem insignificant because they take almost no time to do, but they'll make you healthier, slimmer, and stronger so you live better and longer.

Tea Off in the Morning 

Hot tea can slash your risk of kidney cancer by 15 percent, according to a review in the International Journal of Cancer. Try pu-erh tea, which is better than green or black tea at preventing DNA damage.

Sleep Smarter

Too much sleep, or not enough of it, can kill you. A British study found that getting more than 9 hours of sack time a night, or less than 6, doubles your risk of an early death from any cause. Aim for 7 to 8 hours a night.

 

 Pop in Your Lenses Postshower

Soaping up while wearing your contacts can expose your eyes to infection-causing waterborne microbes, say University of Illinois at Chicago researchers.

 

Drink Wine, Stay Lean

Polyphenols, the compounds found in red wine, help your body block fat absorption, an Israeli study found. Red-wine marinades work, too.

Lose the Lint

Taking 2 seconds to empty the lint trap in your clothes dryer can prevent you from being one of the 315 dryer-fire victims each year in the United States.

Check Your Neck

An American Journal of Medicine study found that a mildly underactive thyroid can boost your heart-disease risk by 65 percent. A quick blood test can assess your level of thyroid-stimulating hormone (TSH).

 

Lean Back

Parking your torso at a 90-degree angle strains your spine, say Scottish and Canadian researchers. Instead, give your chair the La-Z-Boy treatment and recline the seat back slightly. The ideal angle is 45 degrees off vertical.

Scent Your Air Safely

Some air fresheners contain phthalates, compounds that may disrupt hormone processes, Natural Resources Defense Council testing reveals. Stick with Febreze Air Effects and Renuzit Subtle Effects.

Boost Your Defenses

An Archives of Internal Medicine review reports that 400 IU of vitamin D a day reduces your risk of an early death by 7 percent.

Skip the Spray

Using household spray cleaners just once a week increases your risk of an asthma attack by 76 percent, say Spanish researchers. Use wipes instead.

Steam Your Broccoli

Italian researchers recently discovered that steaming broccoli increases its concentration of glucosinolates (compounds found to fight cancer) by 30 percent. Boiling actually lowers the levels.

 

Stretch It Out

Genes in your body linked to heart disease, diabetes, and obesity can be "turned on" if you sit for hours on end, reports a study in Diabetes. Hit the "off" button by taking hourly laps during TV, book, and Web sessions.

Fitness Fashion Friday's

This brand has been around for a while and is comonly worn by bodybuilders.  Before lululemon, you would often see this brand in all of the major fitness magazines.  Introducing, Faremon.  There were no prices provided on the site, however, you could search for this brand in your area to see who distributes it.

Womens:

Braided Tank

Hemi Pant

Men:

Power T

Power Pant

Tune Me Up Thursday's

Upbeat songs from Musicals

1) Rocky Horror Picture Show-Time Warp


2) Rent-Out Tonight


3) Moulin Rouge-Lady Marmalade


4) 9 to 5-9 to 5


5) Jesus Christ Superstar-Superstar

Workout Wednesday's

With the winter season approaching, there are a few things to keep in mind when participating in your winter sport of choice.  

1) Functional training for your sport

2) Be safe

If you are a downhill skier or snowboarder, your workouts should include core/balance exercises and plyometrics.  A great tool to use when training for balance is the Bosu.  This half ball trains your CNS, proprioception and core muscles.  Introduce plyometrics slowly.  not everyone is a naturally born athlete, so break down the movements.  Instead of going right into side hops or split lunges, start by stepping through the movement before bringing it more high impact.  

Some great exercises to include in your workout regime, would be:

Split Lunges

Side Hops

Jump Squats on the Bosu

Rotating plank (rotating from front to sides)

Stability Ball Tucks

If you are a cross country skier, you may want to look into training for more endurance.  Long distance runs and circuit training will really help your cardio system when going out for long bouts. 

If you are an ice skater (hockey or figure skating), you would want to include single leg and core exercises.  After all, you're balancing on 2 thin blades.  Plus, single leg exercises will help strengthen your ankles which is very important for skaters.  Some exercises to include:

Single leg side hops

Gliding Disc skaters

Side Lunges

Rotating plank (rotating from front to sides)

Stability Ball Tucks

Single leg deadlift

9 Safety Tips for Winter Sports

Don’t let a mishap spoil your sporty winter fun this year. Instead, take savvy precautions that will ensure your safety on the slopes, ponds, and snowy trails

Skiing and Snowboarding

Use your head
According to the Canadian Ski Patrol, brain injury is the leading cause of disability and death among adults under 45. Wear a helmet.
Accidents don’t just occur at high speeds: actress Natasha Richardson’s tragic accident on a beginner slope in Mt. Tremblant last year prompted prominent ski resort operator Intrawest to implement a mandatory helmet rule.

Learn to fall
Surprisingly, it’s not avoiding falls that will help prevent injury while skiing and snowboarding. The key lessons are how not to over-correct, attempt to break the fall or try to stay standing on your skis. If a skier tries too hard to stay upright the knee bears the brunt of the body’s weight, gravity and speed. In a split second, the ACL (anterior cruciate ligament) breaks, strains or tears.
Respect boundaries
Following the rules may not always be thrilling, but it can keep you safe. Ducking boundary ropes can lead to skiers and snowboarders getting into extremely dangerous terrain.  Ski patrollers mark boundaries near unsafe slopes and windblown aspects–usually north facing.”
Be cognizant of avalanche potential in the area you’re skiing in, too, by heeding warnings and observing conditions. Avalanche dangers are higher during and right after snowfalls. Any slope greater than 30 degrees can have significant avalanche risks – following posted signs will keep skiers safe.”
If you can’t resist the lure of the out-of-bounds ski or snowboard adventure—even if this story about a couple who were lost in an out-of-bounds ski area doesn’t deter you – or you want to take extra precautions, invest in an avalanche beacon—a device that sends out radio signals that can help authorities locate you while buried under snow. Finally, educate yourself about avalanche safety.

Snowshoeing

Trail blaze with caution
As with skiing and snowboarding, going off the beaten path when snowshoeing has its dangers. When charting a new course, always bring a map and compass. Also, keep an eye on the sky or your watch and head for home base well before daylight starts to wane. Finally, learn as much as you can about your trail before you go out.
Drink up
Just because the weather isn't hot doesn’t mean you’re not depleting fluids. In fact, breathing in cold air can be dehydrating, which can cause exhaustion and put you in danger. Bring along a good size water bottle and sip steadily.
Dress the part
Snowshoeing is an aerobic activity and even if it’s chilly out, you may break a sweat. Damp clothes can lower body temperature, so dress in layers you can easily take on and off. Wear thermal underwear, a second insulating layer,  a fleece vest or jacket, water and windproof pants, and an outer jacket, gloves and hat.
Pack smart
If you’re heading out on a guided trek, all you’ll likely need are your layers, water, sunscreen and a snack. But if you’re planning an off-trail adventure, fill a day pack with the following: two bottles of water, high nutrient snacks such as  granola (pack more than you think you’ll need), a small first aid kit, pocket knife, headlamp, compass, extra clothing, emergency blanket, fire starting kit, guidebook and map. It seems like a lot, but you’ll definitely be sorry if you don’t have these items if you need them.
Tell a friend
Don’t head off without telling anyone where you’re going or when you expect to be back–even if you’re snowshoeing in a group. Leave a note, or better yet, contact a friend or relative and relay your itinerary, then check in once you get home.

Ice Skating

Skate smart
Only ice skate in locations you know are safe, especially when you’re accompanied by children. Look for rinks, ponds and lakes that have posted signs indicating skating is safe. Avoid skating on a lake, river or pond after several days of unseasonably mild weather. Also, familiarize yourself with these Red Cross ice safety tips.
Fall like a pro
Falling the wrong way can cause trouble when skating, too. If you’re a beginner, take the time to learn to skate.
While you’re learning (and even when you're an experienced skater) protect yourself with wrist guards, knee pads and elbow pads.

Tasty Tuesday's

Who said you can't bake healthy desserts for the holidays?

Pecan Cranberry Tart
10 servings

Active Time: 30 minutes
Total Time: 1 hour plus cooling time

Ingredients

Crust
1/2 cup old-fashioned oats
1/2 cup all-purpose flour
2 tablespoons granulated sugar
3/4 teaspoon baking powder
1/4 teaspoon salt
2 tablespoons canola oil
3 tablespoons water

Filling
1 cup pecan halves, divided
2/3 cup packed dark brown sugar
2 large eggs
2 large egg whites
1/3 cup light corn syrup
1 1/2 tablespoons cider vinegar
1 tablespoon butter, melted
2 teaspoons vanilla extract
1 Pinch salt
1/3 cup dried cranberries, coarsely chopped

Preparation
1.Preheat oven to 375°F. Coat a 9-inch tart pan with a removable bottom with nonstick spray.
2.To make crust: Spread oats in another pie pan and bake, stirring occasionally, until toasted, 6 to 12 minutes. Let cool. Place the oats in a food processor and process until coarsely ground.
3.Stir together oats, flour, sugar, baking powder and salt in a large bowl. Drizzle oil onto dry ingredients and use a fork or your fingers to blend until crumbly. Using a fork, stir in water, 1 tablespoon at a time, until dough just comes together.
4.Turn the dough out onto a floured surface and knead 7 to 8 times. Roll the dough out to an 11-inch circle, dusting with flour if necessary. Transfer the dough to prepared pan, pressing to fit. Trim edges. (If necessary, use scraps to patch any holes in crust.)
5.To make filling & bake: Spread 1/2 cup pecans on a baking sheet and bake until fragrant, 5 to 10 minutes. Let cool and coarsely chop.
6.Whisk brown sugar, eggs, egg whites, corn syrup, vinegar, butter, vanilla and salt in a medium bowl until smooth. Stir in dried cranberries and the chopped pecans. Spoon filling into crust. Arrange remaining 1/2 cup pecans on top of the filling.
7.Bake the tart until filling is set and crust is golden, 20 to 25 minutes. Cool completely in the pan on a wire rack.

NutritionPer serving: 276 calories; 13 g fat (2 g sat, 6 g mono); 45 mg cholesterol; 38 g carbohydrates; 4 g protein; 2 g fiber; 152 mg sodium; 129 mg potassium.

2 1/2 Carbohydrate Serving

Exchanges: 1/2 starch, 1 1/2 other carbohydrate, 2 fat

Just Another Manic Monday

Take Deep Breaths

When something gets you irritated, ensure you take deep breaths.  Removing yourself from the situation and taking 10 -20 seconds for yourself will allow you to re-group and not act on impulse.  Make sure to fill your lungs up slowly with air and expel the air like you are breathing through a straw.  Taking long breaths will help you to concentrate on the breath and not the situation that made you angry. 

Practicing breathing techniques on a regular basis will also keep you calm throughout the entire day.  Try taking yoga classes that involve breathing techniques.  These will not only develop your breathing muscles and lung capacity, but will also keep you relaxed and calm throughout the class and beyond.

Fitness Fashion Friday's

I was searching for new fitness clothing that we don't have here in Canada and came across this awesome brand from Australia.  Feast your eyes on these beautiful yet simple pieces from Fitness Fashion by Susan Gatiera.  Their trademark symbol is a G.

Women

Top ($89)

Jacket ($71.20)

Pants ($99)

Men

Top ($59)

Shorts ($50)

Tune Me Up Thursday's

Classical Music Remix's

1) Toccata & Fugue Remix-Johann Sebastian Bach


2) In the Hall of the Mountain King Remix-Mozart


3) Four Seasons Remix -Vivaldi


4) Canon in D-Pachelbel


5) Moonlight Sonata Remix-Beethoven

Workout Wednesday's

Train to be a Superhero

Le Parkour is primarily considered a philosophy and includes the physical practice of traversing elements in both urban and rural settings. The goal is to move from one point to another as quickly and efficiently as possible. This discipline was created in France, in Sarcelles, Lisses and Evry by David Belle, Sébastien Foucan, and the founding members of the Yamakasi. It is inspired by "the natural method of physical education" by Georges Hébert who first saw this form of movement done by Africans in Congo. It was then spread worldwide by films, television reports, and amateur videos on the Internet.


The term freerunning is sometimes used interchangeably with parkour. While parkour aims to enable the practitioner to be able to move quickly and efficiently past obstacles, freerunning has a greater emphasis on self-expression within the environment. Freerunning includes tricking moves such as aerial rotations and spins, while the purist definition of parkour founder David Belle would not consider these part of parkour because the moves are merely showy, not efficient, and do not help the participant to get from place to place.


Parkour is about training the "bodymind" to react to those obstacles appropriately with a technique that is effective. Often that technique cannot and need not be classified and given a name. In many cases effective parkour techniques depend on fast redistribution of body weight and the use of momentum to perform seemingly difficult or impossible body maneuvers at great speed. Absorption and redistribution of energy is also an important factor, such as body rolls when landing which reduce impact forces on the legs and spine, allowing a traceur (Male) to jump from greater heights than those often considered sensible in other forms of acrobatics and gymnastics.

Some Basic Terminology for Freerunning

French: Atterrissage or réception
English: Landing
Description: Bending the knees when toes make contact with ground (never land flat footed; always land on toes and ball of your foot, or whole footed).

French: Franchissement
English: Underbar
Description: Jumping or swinging through a gap between obstacles; literally "to cross" or "to break through."

French: Passement
English: Vault, Pass
Description: To move over an object with one's hand(s) on an object to ease the movement.

French: Saut de chat
English: Cat pass/jump, (king) kong vault, monkey vault
Description: The saut de chat involves diving forward over an obstacle so that the body becomes horizontal, pushing off with the hands and tucking the legs, such that the body is brought back to a vertical position, ready to land.

French: Planche
English: Muscle-up or climb-up
Description: To get from a hanging position (wall, rail, branch, arm jump, etc.) into a position where your upper body is above the obstacle, supported by the arms. This then allows for you to climb up onto the obstacle and continue.

French: Saut de rotation
English: Rotary jump (or vault)
Description: Similar to a kong vault, the person dives and then rotates their lower body around the obstacle. Used for shorter to medium obstacles. For people that have trouble with kong vaults, invented by Garrett Sundin.

The American Military have now adopted this style of training for their recruits because of the coordination and strength it involves.

If you would like to take part in an event that incorporates parkour,  try the Men's Health Urbanathlon.

Take a look at John Morrison of the WWE's training and how challenging Parkour really can be.

Tasty Tuesday's

4 lower-fat food swaps

Get a healthier diet with three lower-fat food swaps you can find in the grocery store.  Keep in mind these substitutions are for the days you don't have a lot of time to cook or need a quick snack on the go.  Always try your best to cook with whole, natural foods, not frozen or processed foods.

 

Make lower-fat choices

Health Canada recommends consuming about 27 to 40 grams of unsaturated fat a day for optimal health—that’s the equivalent of around two to three tablespoons. Unsaturated fats include canola, corn, flaxseed, olive, peanut, soybean and sunflower oils. Limit saturated fats (found in hard margarine, butter, lard and shortening). Here are four lower-fat grocery store swaps.

Frozen pasta

Instead of: Knorr Grilled Chicken Alfredo (shown left) packs 630 calories and 35 g of fat per 340-g serving. About half of that is saturated fat, and it has 1,000 mg sodium.

Try: Knorr Mediterranean Inspirations Chicken, Rigatoni & Broccoli has 390 calories and 14 g of fat in the same-size serving (3.5 g saturated fat). Sodium is lower (890 mg), but still pretty high.

 Cheese

Instead of: Black Diamond Medium Cheddar Cheese (shown left) from the dairy aisle is a good source of calcium, but a 40-g serving (two 1-inch cubes) has 13 g of fat (8 g saturated fat). Calories: 160.

Try: Black Diamond Cheestrings Mozzarella is a lower-fat cheese option: A similar-size serving (two strings are 42 g) has 8 g of fat (5 g saturated fat). Calories: 120.

Flavoured warm drinks

Instead of: Nescafé Vanilla Cappuccino (shown left), individual 18.5 gram flavoured coffee mix packets you stir into hot water, has 2.5 g of fat in one 150 mL serving, with most of it being saturated fat, thanks to the milk powder and modified milk ingredients. It’s a little, but it all adds up.
Try: Nestlé Nesquick chocolate syrup has no fat and 50 calories in a 1 tbsp serving, which can be used to make hot chocolate as well as chocolate milk. Add this to a cup of warmed or cold skim milk for 136 calories and 0 g of fat.

Breads

Instead of: Country Harvest Twelve Grain tortillas (shown right) seem like a healthier choice than bread, but one wrap (58 g) has 5 g fat (1 g saturated fat). Calories: 170.

Try: Country Harvest 100% Whole Grain Plus bread has only 3 g of fat for two slices (76 g), with 0.6 g satu-rated fat. Cal­ories: 200. Who knew? Now you do.

Just Another Manic Monday

The holiday season is quickly approaching and many of us are going to have to hit the malls.  We all know how crazy and frustrating they can be this time of year.  People are walking into you, walking too slow as they window shop, and before any of this begins, you have to try and find a parking spot.  Not all of us have the luxury of shopping during the day so we are forced to go after work or on the weekends. Good luck if you are one of the brave ones to shop on the weekends.  This can be a very stressful time when it should be relaxing and fun.  After all, you're purchasing things for your friends and family and should enjoy choosing something that they may like as opposed to just getting it over with because the malls are busy.

 Here are a few tips to help decrease your stress and frustration while shopping:

•  Take public transportation or car pool with someone.  This will decrease the amount of traffic on the road as well as headaches you may endure while fighting for a parking spot.
• Make a list.  Keeping organized while you shop will make the world of difference when selecting which stores you need to go to.  Plus, it will be a great way to map out where you need to go so you aren't walking back and forth throughout the entire mall, ensuring you maximize your time.
• Shop with music.  If you are shopping alone bring along your mp3 player.  Music is one of the number 1 ways to relax so load up with a calming playlist.  This way, you'll be in your own world and won't have to listen to the exterior sound pollution that may cause you stress.
• Shop online.  It doesn't get much easier than logging onto a website and purchasing from the comfort of your own home.  Plus, you can even shop in your pj's!
• Keep water and snacks with you.  Staying nourished and hydrated while you shop is a big factor of staying calm.  When you allow your blood sugar to drop it makes you stressed and dizzy.  Plus, the air gets hot with the amount of people that are in the mall; therefore, you will need to keep hydrated.
• Dress for comfort.  Ensure you are wearing runners and comfortable, breathable clothing.  This will keep you cool amongst all of the body heat that will be trapped in the mall.

Fitness Fashion Friday's

Paying tribute to the always fashionable, Adidas by Stella McCartney. I know her pieces can get pricey but the quality and design of her clothing is something that cannot be compared to any other brand. The originality and creativity that she expresses through her clothing makes you want to wear them not only to workout in but to go out to the grocery store or shopping too.

I would pair the tights and shorts together to keep warm, yet fashionable when going for a run.

Run Performance Long Tights ($100)

Run Performance Glow in the Dark Shorts ($60)

Run Performance Tee ($70)

Run Performance Jacket ($150)

For more great pieces by Stella McCartney, click here.

Tune Me Up Thursday's

Winter is approaching and that means hockey season will be starting. Here are the 5 Best Hockey Songs to get you Pumped

1) Kernkraft 400-Zombie Nation (takes a while for the tune to start)


2) Jock Jams-Let's Get Ready to Rumble


3) Gary Glitter-Rock and Roll Part 2


4) Blur-Song 2


5) 2 Unlimited-Unlimited Megajam (from Jock Jams)


Now that you've just gotten pumped up, go and skate your butt off!

Workout Wednesday's

Some people think you need to workout in a gym, but, the truth is, you actually don't need any equipment to get an effective workout.  You can get away with using household items if you don't have the money to spend on free weights.  Below, I will show you exactly how to gain some muscle without having to spend money on a gym membership.  Plus, you'll be able to maximize your time by working out in your own home.  No more waiting in traffic or making excuses why you can't complete a workout.  Keep in mind, this is a general program and would be most effective for someone that has never worked out before or is coming back from a long hiatus.  Reps and sets can and should be tweaked per individual.  Please consult your physician before beginning any exercise program.

Exercise	Sets	Reps	Weight
Squats	2	30	body weight
Push-ups	2	20	body weight
Bent over row (Wide)	2	20	cans or water jugs
Lunges	2	15 each	body weight
Lateral/front raises	2	15 each	cans or water jugs
Posterior fly	2	20	cans or water jugs
Bicep Curls	2	20	cans or water jugs
Tricep Dips	2	20	body weight
Crunches	2	30	body weight
Reverse Crunches	2	30	body weight
Supermans	2	15  each	body weight

Alexis Gradini-FLMP, CSEP-CPT OFC, CPR, First-Aid
Fizzique|President
www.fizzique.ca
fizzique@bell.net
Twitter: @TrainFizzique

Tasty Tuesday's

Today's post may not be so tasty after all.  Salads are generally healthy for you; when you make them yourselves.  Knowing what goes into your food at restaurants is crucial.  This is why there are a lot of obese people in the world.  If you were to eat out almost every night of the week, you would gain a substantial amount of weight.  Learning to cook meals at home and buy your own groceries is so important, not only for yourself, but for you family too.  It's quick and easy to order out, but think about your children...what you are passing down to them is something they are going to reproduce with their kids.  It's a never ending chain.  This is why we need to get educated now so our children don't follow in our foot steps and adopt unhealthy eating habits at an early age.  If you are forced to eat take-out for whatever reason, here are the best and worst meals to order at 5 famous fast food chains.

Here are the 5 worst salads in Canada

Burger King


The culprit: The Tendergrill Chicken BLT

This salad, which is topped with bacon and cheese and chicken, weighs in at 350 calories, 23 g fat and 1,060 mg sodium. But load on the Kraft Balsamic Vinaigrette and you add 180 calories, 17 g fat and 420 mg sodium.

What to order instead
Try a BK Veggie Burger (270 calories, 6 g fat, 740 mg sodium) along with a Side Garden Salad (25 calories, 0.3 g fat, 5 mg sodium) with the Kraft Calorie-Wise Zesty Italian Dressing (20 calories, 1 g fat, 660 mg sodium).

McDonald’s


The culprit: Southwest Salad with Crispy Chicken

This dish comes with fried chicken, chilli-lime tortilla strips and two kinds of cheese. Altogether, that’s 420 calories, 19 g fat and 1,220 mg sodium. Squeeze on the Caesar dressing and you add 260 calories and 29 g of fat.

What to order instead
Swap out the Southwest Salad’s crispy chicken in favour of warm, grilled chicken and you’ll drop 80 calories, 7 g fat and 340 mg sodium. Better yet, order the Mediterranean Salad with Warm Grilled Chicken (210 calories, 7 g fat, 770 mg sodium), which still offers the flavour combo of chicken, veggies and cheese.

Swiss Chalet


The culprit: Grilled Chicken Caesar Salad

A grilled chicken salad always sounds like such a good idea. But in the case of this one, which packs 680 calories, 41 g fat and 1,550 mg sodium, you may want to reconsider your order. If you’re in search of a healthy salad option, Caesar salad isn’t your best bet due to the fatty dressing, the croutons, Parmesan cheese and bacon that comes with this dish.

What to order instead
If you’re really craving creamy and garlicky greens, order a Side Caesar Salad with your Swiss Chalet meal. It weighs in at 210 calories, 19 g fat, and 320 mg sodium. Better yet, get the Classic Quarter Chicken dinner (with white meat, Chalet dipping sauce, fresh vegetables or garden salad), which contains 360 calories, 11 g fat and 745 mg sodium.

Taco Bell


The culprit: Fiesta Taco Salad

This salad contains dish comes in a tortilla bowl loaded with cheese, beef, sour cream and tortilla strips, so think of it as a fast-food indulgence rather than a healthy salad option. Order this salad and you’ll be consuming 850 calories, 45 g fat and 1,690 mg sodium—that’s 190 mg more than the recommended daily sodium intake for adults.

What to order instead

Sidestep the salad altogether and order yourself two portion-friendly beef Fresco hard tacos, which add up to 280 calories, 14 g fat and 820 mg sodium.

Wendy's
 
The culprit: Baja Salad


This dish comes with tortilla strips, guacamole and cheese, but the Creamy Red Jalapeno dressing really pushes this salad into the junk-food category. With the dressing, the Baja Salad contains 740 calories, 48 g fat and 1,995 mg sodium.

What to order instead
Dig into a Grilled Chicken Go Wrap (260 calories, 10 g fat, 730 mg sodium) plus a Garden Side Salad (25 calories, 0 g fat, 30 mg sodium) with Fat Free Italian Vinaigrette (20 calories, 0 g fat, 180 mg sodium).

Just Another Manic Monday

Fill Your Walls

If your office or at home workspace bland?  Brighten it up with some artwork. 

You don't have to pay thousandths to a gallery owner for original paintings.  But you really should replace your Alice in Chains poster and street signs.  Starving artists are everywhere.  check out local art schools and shows put together by newly minted Masters of Fine Arts. 

Get a sense of what's out there at ugallery.com, where art-school grads showcase their work, priced from $20 to $5,000.  It even offers a money-back guarantee.  Other affordable alternatives: antique prints and maps (oldprintshop.com) and photographs(gettyimages.com)