Tune Me Up Thursday's

Inspriational Lyrics













What inspries you?

Workout Wednesday's

How to Avoid Holiday Weight Gain

So many of us suffer from overindulging because the food is just soooo good!  If you are hosting Christmas dinner, you are in control of your portions and what goes into the meal.  That's easy to maintain.  When you have to go to someone else's house, that's where there can be an issue.  Here are some tips to help avoid weight gain this Christmas season.

• Maintain your workout routine.  You should actually have more time to work out now that most of your workplace is empty.  If you have a gym at your workplace, sneak away during the day to fit in 30 minutes of cardio.  No one said that you have to go all out and over exercise because of the food you'll be consuming.  Maintaining a bit of exercise over the next week will really help maintain a healthy lifestyle...especially going into the new year.
• Don't skip meals to fit in your big turkey dinner.  This will actually make you more hungry making you want to consume more than you can actually fit.  Regulating your meals during the day is important for maintaining your blood glucose, metabolism and will prevent your from bingeing.
• Watch what you drink.  We often get carried away with wine and beer, but the amount of calories in each of these drinks is astronomical, not to mention the amount of sugar in each.  Go with a plan.  Give yourself a limit for the night as opposed to drinking every time something is put in front of you.  Nobody's holding a gun to your head to drink it.  You may not want to seem rude but you definitely don't want to be the parties drunk.
• Take your time eating.  Maintaining a slower pace will allow your food to digest and make you fuller on less food.  Every time you take a bite, rest your cutlery and start a conversation.  This will also give you the chance to mingle with other guests.
• Take the holidays day by day.  Don't beat yourself if you happen to slip up and over consume some unhealthy snacks.  Get back on track the next day.  Many people feel that their whole day or week is shot if they slip up 1 time.  We are only human.  It's bound to happen that we want to indulge a bit.  Just ensure you hop back on your healthy eating habits the next day or meal.

Tasty Tuesday's

Golden-Roasted Chicken with Old-Fashioned Stuffing

Ingredients

2 tablespoons fresh thyme leaves, plus whole sprigs for stuffing
2 tablespoons chopped fresh sage
freshly ground black pepper to taste
1 whole chicken, about 1.5 kg, without giblets
1 lemon, thinly sliced
3 onions, chopped
3 celery stalks, chopped
1 3⁄4 cups reduced-salt chicken stock
4 cups prepared stuffing mix Directions

1.Preheat the oven to 425°F (220°C). Mix the thyme, sage and pepper in a small bowl. Gently separate the chicken skin from the breast and insert a third of the herb mixture and lemon slices under the skin. Sprinkle another third of the herb mixture in the cavities and over the chicken.
2.Lightly coat a large nonstick frying pan with nonstick cooking spray and set over medium-high heat. Sauté the onions and celery until soft, 5 minutes. Stir in the remaining herb mixture. Pour in 1 cup stock and 1 cup water. Bring to a boil. Add the stuffing and toss until the liquid is completely absorbed. Remove from the heat.
3.Loosely stuff the chicken cavities with stuffing, top the stuffing with the thyme sprigs and tie the legs together. Place the chicken, breast side down, on a rack in a roasting pan. Pour in the remaining stock and 1 cup water. Roast for 30 minutes. Turn the chicken breast-side up. Reduce the temperature to 350°F (180°C). Roast the chicken, basting every 20 minutes with the drippings, until the juices run clear, about 1 1⁄2 hours. Transfer the old-fashioned stuffing to a bowl and discard the thyme. Let the roasted chicken stand for 10 minutes before carving. Discard the lemon slices and skin before serving.

preparation time 30 mins
cooking time 2 1⁄4 hours
serves 6

Nutritional information
PER SERVING
428 calories
31 g protein
20 g total fat
10 g saturated fat
121 mg cholesterol
32 g total carbohydrate
8 g sugars
4 g fibre
1035 mg sodium

To ensure a juicy bird, start roasting it breast side down so that the juices flow over the breast. Finish roasting it breast-side up, basting the bird frequently to add extra moisture. Cook with the skin on to seal in the juices, but be sure to discard it before eating, since most of the fat is found in the skin.

Fitness Fashion Friday's

Brazilian Moda is a fabulous company that creates fitness apparel and street clothing. 

Zig Zag Cording Supplex Pants ($83)

Quick Overview

• Low rise bootcut pants
• Contrasting side color with lace cording
• Made in Brazil by Lino Fitness
• Material: Supplex (90% Polyamide, 10% Elastane)

Light Supplex X Back Tank ($50, on sale $25)

Quick Overview

• Scoop neck front
• Unique X back with inside elastic
• Made in Brazil by Lino Fitness

Tune Me Up Thursdays

I'm sure many of you are getting ready or are in the middle of Christmas party season.  If you are hosting a party this year, you need to get these tunes on your playlist.  They will be sure to get your guests in the mood for Christmas and perhaps singing along.  Depending on the theme of your party and the personalities of your company, I have provided 5 upbeat christmas songs and 5 slower christmas songs.  Enjoy!

Upbeat Songs

1) Madonna-Santa Baby


2) Jose Feliciano-Feliz Navidad



3) Train-Shake Up Christmas




4) Wham!-Last Christmas



5) McFly-Santa Claus is Coming to Town



Slow Songs
 
1) Josh Groban-Believe


2) A Charlie Brown Christmas-Christmas Time is Here


3) Il Divo-O Holy Night



4) John Lennon-Happy Christmas (War is Over)


5) Faith Hill-Where are You Christmas

Workout Wednesday's

When doing cardio, do you often find people reading and not working their butt off?  Working in a fitness centre, I see it every day.  If you 're on a stationary piece of equipment, like a bike, it may be a bit easier to read, but when walking or running on the treadmill or elliptical, how are you honestly able to keep your body still enough to read?  Here are some tips to get you through the grueling 30 or 60 minutes.

1) Download the audio version of the book.  If you want to be productive by getting some "reading" in, this alternative will allow your workouts to be more efficient (ie. you'll be able to sweat more and attain your goals in a shorter time frame).

2) Put some TV shows or movies on your iPod.  You can time how long you want your workout to be by the length of the video.

3) Make your workout all about intervals.  Setting the equipment up by pressing quick start and regulating your own workout will give you something to focus on.  There are a few different ways to run interval training.  If you are a beginner, try walking for 1 minute and running for 1 minute at a 1% incline.  When you feel you are strong enough to progress, you will most likely already be in a groove that cardio will become part of your day.

4) Set up a motivating playlist on your mp3 device.  Music is the #1 thing that motivates any individual to do anything in life.  Search on iTunes for motivating beats or lyrics.  I find iTunes has a lot of new artists that you may not have heard of.  This will give you a great opportunity to broaden your repertoire.

5) Workout with a buddy.  Nothing gets you through a workout like talking to a friend or colleague.  This not only gives you time alone to talk about anything other than work, but you will be helping each other achieve your goals.  This may be a great way to get to know a colleague on a personal level.

Tasty Tuesday's

I just made a fabulous spice rub for my chicken last night.  It kept the chicken so moist and gave it that bit of extra flavor.  So, instead of dipping your chicken in honey, ketchup or BBQ sauce, try this recipe and see if it's a hit in your household too.

Combine all ingredients together.

4 tablespoons paprika

4 tablespoons onion powder
4 tablespoons garlic powder
4 tablespoons ground celery seed
2 tablespoons dried thyme
1 tablespoon ground bay leaves
1 tablespoon salt
1 tablespoon pepper

I made 4 chicken breasts and cut the recipe in half.

5 myths and truths about moisturizers

Are all moisturizers created equal? Can you become addicted to lip balm? Read on for the answers to these and other myths and truths about moisturizers.

Moisturizing lotion and lip balm are staples in many women’s beauty regimens. Many of us just slap them on without much thought—after all, skin cream is skin cream, right? 

1. Myth: All moisturizers are the same.

Truth: There are several types of moisturizers you can choose from, according to your skin's needs. Humectants, such as glycerin and lactic acid, attract water and help skin retain moisture. Emollients, such as fatty acids and ceramides, soften and soothe. Occlusives (known as “barrier creams”), such as petrolatum, dimethicone or lanolin, leave a film on the surface of the skin and seal in moisture. 

Most products contain a combination of humectants, emollients and occlusives, so it’s easiest to choose a moisturizer based on your skin type—there are formulas for oily or acne-prone skin (look for “oil-free” and “non-comedogenic” on the label); sensitive skin; and dry or mature skin. 

You’ll also notice that moisturizers have different textures. (Occlusives tend to be the heaviest of the bunch.) For anyone with dry or extra-dry skin, you want something that has more substance—it’s better to use a cream, which tends to protect skin better than lotion.

Skin tends to be drier in colder months, so use a cream in fall and winter, and switch to a lotion for warmer weather.

2. Myth: You need different moisturizers for different body parts.

Fact: Actually, this one is true. Lupin explains that while many moisturizers can be used on most of your body, you should invest in a couple of specialty creams, including a facial product. The face is more prone to acne than the body, it’s going to have more sun damage, and eventually it could be an extra-dry area.

Your eyelids need a separate product. Moisturizers for skin are not intended to be in the eye, and it’s easy to get it accidentally in the eye.

And don’t forget about your extremities. “For people who have dry, cracked hands and feet, sometimes it’s worth having a special cream for those areas,” says Lupin.

3. Myth: Your skin can become too dependent on moisturizer.

Truth: Some people believe that using lots of moisturizer can increase your skin’s need for the product. Our skin cannot become dependent on a moisturizer. If you think your skin is dry, moisturizer is the best thing you can do for it.

Wind, cold temperatures and heated houses in the winter can all dehydrate the skin, which can cause eczema to flare up and make the skin itchy and dry. “Prevention of this dryness by moisturizing is the single most important factor in protecting the skin from the elements,” says Lupin.

4. Myth: You can get addicted to lip balm.

Truth: It's been reported that some people claim to be addicted to lip balm, applying the stuff dozens of times a day. Can it happen? Using a lip balm won’t make your skin need more moisture. 

If you find that applying lip balm actually makes your lips drier, the problem might be the formula you’re using. When choosing a product, bland is better, as some ingredients, such as menthol and eucalyptus, can be irritating. “It is not possible to become addicted to a lip balm, but if you are finding that your lips are stinging, burning or extra dry, or it seems the lip balm is only lasting a few minutes rather than an hour or longer, then consider switching to an alternate brand as you may be having a reaction to the one you are using.  Generally, I avoid the ‘medicated’ balms as they are not necessary.

Parched lips may also be the result of sun damage. In the summertime, people may think their cracked lips are chapped, but really, they’re sun burnt.  The same thing may happen in the winter when you’re skiing at a high elevation, he adds. Guard against UV rays by choosing a lip balm with sunscreen in it.

5. Myth: If your moisturizer or makeup contains sunscreen, you don’t need any other protection.Truth: There is a glut of skincare and cosmetic products that boast built-in sunscreen. Lupin cautions that you should read the fine print. Look for a formula with an SPF of 30 or higher make sure it is a broad-spectrum sunscreen, which protects against both UVA (which can cause cancer) and UVB rays. As long as [the sunscreen in other products] qualifies in those two areas, then you don’t necessarily need another sunscreen on top of that.

To ensure better protection, buy a sunscreen that moisturizes rather than a moisturizer with some sunscreen in it.

Fitness Fashion Friday's

Have you made your Christmas list yet?  No?  Well hop on over to Lululemon's website.  There are many fantastic prints and warm pieces for you to choose from.  And ladies, you may even find something fabulous for your partner.  We all know most men are not receptive to wearing lululemon because they think it's a girl's brand, but truth be told, more and more men are realizing how fabulous the clothing wears.  It doesn't pill, wicks away sweat (nobody wants a stinky man) and is one of the most comfortable brands to wear becuase it fits in all the right places.  Lululemon has even gotten so smart that they have sewn their silver luon into their luon material giving you a great piece and anti-stink all in one.  Check out these ultra fab finds for winter.

Women

Wunder Under Pant *Organic ($78)  [I have a pair and they are the warmest tights I have ever put on]

◦The perfect no fuss pant, from yoga to the gym, this pant fits like a second skin

◦Made with certified organic cotton fibre and LYCRA® fibre blend that provides natural softness, breathability and stretch for shape retention

◦Smooth elastic waistband helps eliminate muffin top

◦Medium rise, snug fit, ankle length

◦Hidden waistband pocket to secure $ & keys

◦Flat seamed for chafe resistance & comfort

◦Preshrunk

Scuba Hoodie *Special Edition ($128)

◦Cozy jacket with removable sleeves so it becomes a vest!

◦Warm, thick, preshrunk cotton fleece
◦Stretch side panels create perfect custom fit
◦Built-in zipper garage to keep the zipper from chafing your chin
◦Large, deep hood & high scuba collar to keep your head and neck warm!
◦Thumbholes for keeping hands warm and sleeves in place 

Pacific Beach Hoodie ($98)

◦Designed to wear up the mountain, and to and from the gym

◦Cotton fleece is thick, warm, durable, and pre-shrunk for hassle-free laundering
◦Zipper garage to keep the zipper from chafing your chin
◦Stretch side panels create perfect custom fit
◦Large, deep hood & high scuba collar to keep your head and neck warm!
◦Inner music pocket with headphone cord routing

Formula Pant ($84)

◦A 'Do Anything' sweat pant - great for warm up, morning hike, or to and from the gym

◦Made of cotton fleece with certified organic cotton fibre, providing natural softness and breathability
◦Soft waistband with button down fly
◦Flat-seamed for chafe resistance and comfort
◦Preshrunk for hassle free laundering

Hope these few pieces help you to choose some new warm styles.  For more clothing options, please visit http://www.lululemon.com/

Tune Me Up Thursday's

Upbeat Christmas Music

1) Mariah Carey-All I want for Christmas is You


2) Cascada-Last Christmas


3) Destiny's Child-8 Days of Christmas


4) Chuck Berry-Run Run Rudolph


5) Jackson 5-Santa Claus is Coming to Town

Workout Wednesday's

Advancing the Future of Physical Activity Guidelines in Canada:an independent expert panel interpretation of the evidence


The Canadian Society for Exercise Physiology and the Public Health Agency of Canada recently initiated an extensive review of the current Canadian Physical Activity Guidelines. Several background papers and comprehensive systematic reviews were completed which allowed for a rigorous evaluation of the evidence informing the revision of the current physical activity guidelines for asymptomatic populations. An independent Consensus Panel, consisting of five individuals, were tasked with reviewing background material and literature reviews, listening to presentations and discussions at an international consensus conference, and interpreting the evidence for school-aged children and youth, adults, and older adults, which included grading of the evidence.

The purpose of the consensus statement was to provide a short summary, independent interpretation, and list of recommendations for school-aged children and youth, adults, and older adults based on the evidence presented.

For school-aged children and youth, aged 5-19 years, the following three recommendations were made to stimulate proper growth and development, and offer protection against risk factors for chronic disease:

• Participate in at least 60 minutes and up to several hours of at least moderate-intensity aerobic physical activity on a daily basis to achieve health benefits. Although evidence suggests that most health benefits are achieved at the higher end of the physical activity spectrum, some health benefits can be attained with the daily accumulation of 30 minutes of moderate-intensity physical activity, therefore this should be used as a starting point for currently sedentary children.
• Vigorous-intensity activities should be incorporated to strengthen muscle and bone.
• Aerobic activities should make up the majority of daily physical activity however muscle and bone-strengthening activities should be included on at least 3 days per week.

In adults aged 19-65 years, the following three recommendations were made to confer prevention against all-cause mortality, cardiovascular disease, stroke, hypertension, colon and breast cancer, diabetes, and osteoporosis:

• Accumulate 150 minutes per week of moderate-intensity physical activity or 90 minutes per week of vigorous-intensity physical activity in periods of at least 10 minutes in duration. These recommendations are associated with marked reductions in chronic disease.
• Include resistance activities on 2-4 days per week as musculoskeletal fitness is associated with improved health outcomes.
• Incorporate flexibility activities on 4-7 days per week to enhance mobility.

For apparently healthy older adults aged ≥65 years, the following recommendations were made to reduce the risk of chronic disease, premature mortality, loss of function and disability, and cognitive decline:

• Participate in 150 minutes of moderate-intensity aerobic activity or 90 minutes of vigorous-intensity activity per week that is accumulated in sessions of at least 10 minutes in duration to substantially reduce the risk of chronic disease.
• Engage in resistance exercises that involve the major muscle groups of the body on 2 days per week to preserve muscle mass and prevent sarcopenia (i.e., muscle wasting).
• Participate in activities that improve and maintain balance, such as dancing, to decrease the risk of falling. Additionally, stretching exercises should be included to maintain flexibility.

The research reviewed suggests that the Canadian physical activity guidelines may need minor revisions to remain evidence-informed. Most Canadians without existing disease can benefit from increased physical activity that is primarily aerobic in nature, but also includes some resistance training and exercises promoting flexibility.

This article is a summary of a review article published in the “open-access” journal: International Journal of Behavioural Nutrition and Physical Activity: Ashlee McGuire: Advancing the future of physical activity guidelines in Canada: an independent expert panel interpretation of the evidence, International Journal of Behavioural Nutrition and Physical Activity (IJBNPA) 7:41, 2010. If you intend citing any information in this article, please consult the original article and cite that source. This summary was written by Ashlee McGuire for the Canadian Society for Exercise Physiology and it has been reviewed by the CSEP Knowledge Transfer Committee.

Tasty Tuesday's

Almond Biscotti:


1 cup (145 grams) blanched whole almonds
1 teaspoon (5 grams) baking powder
1/8 teaspoon salt
2 cups (260 grams) all-purpose flour
3/4 cup (150 grams) granulated white sugar
3 large eggs
1 teaspoon pure vanilla extract
1/2 teaspoon pure almond extract

Directions:

• Preheat oven to 350 degrees F (180 degrees C). Toast almonds for 8-10 minutes or until lightly browned and fragrant. Let cool and then chop coarsely.
• Reduce oven temperature to 300 degrees F (150 degrees C) and line a baking sheet with parchment paper.
• In a small bowl lightly beat the eggs and extracts together.
• In the bowl of your electric mixer (or with a hand mixer) combine the flour, sugar, baking powder and salt. Beat until blended (about 30 seconds). Gradually add the egg mixture and beat until a dough forms, adding almonds about halfway through. On a lightly floured surface roll dough into a log about 14 inches (35 cm) long and 3 - 4 inches (8 - 10 cm) wide. Transfer log to the prepared baking sheet and bake for 30-40 minutes, or until firm to the touch (log will spread during baking). Remove from oven and let cool on a wire rack for about 10 minutes.
• Transfer log to a cutting board and, using a serrated knife, cut log into slices 1/2 inch (1.25 cm) thick on the diagonal. Arrange evenly on baking sheet. Bake 10 minutes, turn slices over, and bake another 10 minutes or until firm to the touch. Remove from oven and let cool. Store in an airtight container.

Note: Can substitute hazelnuts or walnuts for the almonds. If desired, add 1 tablespoon (5 grams) of orange or lemon zest to the egg mixture.

To dip in melted chocolate - Melt 3 ounces (85 grams) of semi-sweet or bittersweet chocolate and 1 teaspoon (5 grams) vegetable shortening or butter in a small metal bowl placed over a saucepan of simmering water. Stir until melted and smooth. Dip one end of each biscotti in the melted chocolate and let dry on a parchment-lined baking sheet.

Makes about 28 biscotti.

Just Another Manic Monday

6 More Ways to Beat Stress

Survive Annoying Relatives

You're particularly worried that your older brother will act like your older brother. E-mail him before the get-together. Keep it in the first person. Accept any responsibility there is to accept (so he doesn't get defensive), and just say that you're looking forward to seeing him, you want it to be fun, and you'd like to find some time to talk. You've just managed to slash the tension, says Alan Manevitz, M.D., a psychiatrist at New York-Presbyterian Hospital.

As for when your brother/father/mother/uncle says something about you that you don't appreciate, and you can't take any more, and ripping into that person would be really, really bad . . . go to the bathroom. You'll get 5 minutes of privacy in the tile-and-porcelain oasis to remind yourself that you don't live in this house anymore and these people are a temporary condition.

Splash cool water on your face and suck on some peppermint candy. Both are stimulating and distracting, says Richard O'Connor, Ph.D., author of Undoing Perpetual Stress and a psychologist in New York City and Canaan, Connecticut. Then flush and return to the fray a better man.

Sidestep the Holiday Blues 

The sense of isolation usually hits hardest right after New Year's, after all the socializing is over. Before the holidays, make plans for January, O'Connor says. You'll have something to look forward to as you're sitting in the bathroom sucking on peppermint, reminding yourself you don't live there anymore.

A trip might be the remedy, and it'll be cheap. Good airline and hotel deals can be found the first week in January, says Kanov, since no one is thinking of traveling then—and island resorts don't stay open on hope. 

Don't Watch "It's a Wonderful Life" 

Sure, it's tradition . . . but you want it to stop. Don't just groan and say it's stupid. That will only upset whoever loves the tradition, probably The Mom. Propose a new one—a Scrabble tournament, a snowball fight, anything with a little more interaction and a little less suicide.

Or you could just talk. If there's not much of a precedent for that, start with topics that can involve everyone. What was your first boss like? What was the first thing you wanted to be when you were a kid? What is your earliest memory? What was life like for the family back in the Old Country? How did Uncle Zach meet the Ziegfeld girl he married? You'll learn something about the older relatives' lives, and they'll fill in the gaps in yours, Dr. Manevitz says.

A few planning rules: Keep it light and fun. No directives. No orders. No chores. And don't supervise the proceedings or have preconceptions of what's supposed to happen. If the goal is to talk and everyone's talking, mazel tov.

Dodge the Holiday Weight Gain

First, a reality check. If you absolutely gorge yourself on the Thanksgiving and Christmas vittles, you're looking at a huge gain of . . . 2 pounds. So enjoy the pie and stuffing and pie and pie and stuffing pie. If you restrict it to just those two big meals, you have no worries.

But if self-discipline isn't your forte, the challenge becomes the waistland between the holidays, with all the parties and foods just sitting around the office, making it easy to scarf down 1,000 extra calories a day and gain 7 to 10 pounds before the new year, says Heidi Skolnik, team nutritionist for the New York Giants.

The solution? Eat a sensible snack—nuts, yogurt, or half a turkey sandwich with tomato—before you hit the parties so you won't feast like you've just been rescued from a plane wreck. Stand away from the food tables. And socialize hard: When you're talking, words are coming out of your mouth instead of a dozen more bacon-wrapped mini hot dogs going in.

Hit All the Parties (Politely) 

Say you receive four invites, want to hit all four bashes, but obviously can't stay till the ball drops at all of them. (And maybe you and your lady just want to go home and ring in the new year with a bigger bang.) How do you make brief appearances without offending the hosts?

Follow the lead of Denver Mayor John Hickenlooper—for politicians are the masters at leaving parties with an effortless smile: "As soon as you arrive, find the host and say, 'I didn't want to miss this, but I can only stay for 15 minutes.' They'll be more appreciative than if you stayed for 3 hours, ate all their food, drank all their alcohol, and left at 11:30."

And make sure you go light on the booze—you're traveling, after all. One last schmoozing tip: Ask questions and listen. "I feel that I've connected and learned something," says the mayor.

Catch the Bowl Games that Count 

 Watching a bowl game on New Year's Day is a terrific tradition—but six? If your favorite team plays, slap on a coat of face paint and roar. But if you just want some good ball, go with the SEC, a consistently intense conference, says Bill Curry, ESPN's college-football analyst.

If they're matched up against the Big Ten, even better. "The 'Old South' still has a bit of an inferiority complex, and the only way to whup on the Yankees is football," he says.

If time is limited, watch the opening kickoff and the first two possessions to see how sharp the teams are. Catch the first 10 minutes of the third quarter to see how the teams responded to halftime, and then, if drama brews, commit to the fourth.

Fitness Fashion Fridays

Athelta fitness clothing is a not so well known addition to the Gap Inc. family.  This company has been around since 1998.  At first glance, you may think that the items are a little pricey, but just remember how great the quality is and how different the patterns are.  These 2 pieces are my most favorite on the entire website.  To check out the entire line of workout clothing and outerwear, click here.

Powder Jean (Ski Pants; $298)

fabric + care

•Cotton/Polyurethane/Elastane
•Schoeller c_change fabric, breathable, waterproof, windproof
•Fleece back, breathable, adapts to body heat
•Imported.
•Machine wash and dry.
fit + features
•Semi-fitted, Scout rise (3 finger) and Boot Cut leg
•Sliding Snap/Zip fly, 7 pockets, inner leg zips, D-ring, looks like jean
•Internal drawcord, built in gators, back leg zips
•Inseam: Regular: 32''; Petite: 29''; Tall: 35''
•Learn more about our fits and rises
inspired for
•Skiing

Flurry Jacket (Ski Jacket; $498)

fabric + care

•Wool/Nylon/Polyurethane/Elastane

•Schoeller® C_Change™ thermal regulation, breathable, lightweight

•Waterproof, windproof, three-layer, seam sealed

•Imported.

•Hand wash.

fit + features

•Semi-fitted

•Full front zip, two snap placket, removable fur trimmed hood

•Removable snow skirt, retractable ski pass holder, goggle shammy

•Membrane reacts to body temperature and outside environment to expand and contract allowing moisture

to escape while trapping body heat to insulate

•Body length in size medium: Regular: 27''

•Learn more about our fits and rises

inspired for
•Skiing

Tune Me Up Thursday's

Today will be dedicated to my love for rock music.  This is the music that gets me pumped in the gym and what is constantly played on my ipod.  Some of you may not be open to the screaming and hardness of the music and others, that are truly into heavy rock, may think these bands have "sold out".  Either way, this is what gets me moving.  Please feel free to comment if you also enjoy these musicians.  Sorry ahead of time for any explicit lyrics.


1) Marilyn Manson-The Beautiful People


2) Slipknot-Wait and Bleed


3) System of a Down-Chop Suey


4) Rob Zombie-Dragula


5) Ozzy Osbourne-I Don't Wanna Stop


6) Korn-Got the Life


7) Limp bizkit-My Generation


8) Powerman 5000-When Worlds Collide


9) Stemm-Face the Pain (UFC Theme)


10) Disturbed-Indestructable

Workout Wednesday's

Top 10 Fitness Trends for 2011

The following represents a listing of the top fitness trends for 2011 according to ACE-certified fitness professionals:

Economic Upswing: In general, consumers are preparing for an economic upswing that is motivating more individuals to resume their personal training and fitness regimens.  This promising shift was also observed in ACE’s 2010 Fitness Professionals Salary Survey, which showed an overall increase in annual salary rates and benefits for full-time fitness professionals across all categories this past year.  

Added-Value Wellness Services: More gyms and clubs will begin to hire other allied healthcare professionals to serve the expanding needs of their health-conscious members.  ACE’s partnership with NuVal™ LLC, creators of the NuVal Nutritional Scoring System, a nutritional ranking system that guides consumers to more nutritious food choices, recognizes the need for people to take care of their physical health by also monitoring their dietary intake.

Stress Reduction Through Fitness: With the increased knowledge of how stress negatively affects the body, gyms and clubs will start offering wellness programs so their members develop effective strategies for managing their stress levels.  Consumers can expect to see new and improved programming to help alleviate this all-too-common by-product of our time-pressured lifestyles. 

Technology Becomes a Support Resource: Although there have been a great deal of technological advances within the fitness industry, online interactive classes will not proliferate in 2011, demonstrating the desire for human contact with fitness professionals.  However, social networks like Facebook, Twitter and YouTube will become increasingly popular serving as an online motivational support system to complement personal training sessions.

Buddy System: Healthy support groups will become a more popular offering in gyms due to peer encouragement and increased potential for success.  This thinking also holds true for older adults, with the majority of them seeking group classes to stay fit.  ACE’s Trainer Program for AARP includes a number of new benefits to address the unique needs of this population, which remains dedicated to living healthy lifestyles.

Most Popular Workouts: Boot camp-style workouts will remain popular among consumers based on its intensity and efficiency.  Zumba classes will continue to offer a fun alternative to more traditional dance classes, while TRX Suspension training and interval training both offer intense workout experiences with impressive results.  Consumers will learn about the effectiveness of interval training in an upcoming ACE study in 2011.

Small-Group Workouts:  Small-group sessions remain a very popular way for individuals to exercise.  Whether through personal training, strength training, cardiovascular exercise, or sessions for older adults, small-group sessions will be “in” as a way to socialize, cut costs and stay motivated.

Youth-Based Fitness: Expect to see more youth-focused classes and clients popping up in gyms thanks to the national attention and focus on childhood obesity.  Schools and fitness centers will also incorporate more exercise curriculum for the youth population and, as such, take advantage of ACE’s Operation FitKids curriculum, which has recently been revamped and expanded

with a new program targeting students in grades 6-8.

Corporate Wellness: Whether it is through the hiring of in-house personal trainers or discounts and incentives offered to employees that join a health club, corporate wellness programs will emerge country-wide to help encourage healthy lifestyles among workers, especially time-crunched consumers.

Elevated Professionalism: There will be a significant increase in the hiring of personal trainers that hold a NCCA-accredited certification at gyms and fitness centers.  With consumers becoming more educated and fitness-savvy, they understand the need for fitness professionals to have the proper education and high-quality certifications.