Just Another Manic Monday

We've all been stressed out at one time or another and everyone deals with it differently.  For some, emotions of anger, depression or anxiety may be present.  For others, actions such as not eating or consuming everything in sight may be true.  You first need to diagnose what personality trait you emit when stressed in order to come up with solutions to keep calm.  It's easy for someone to tell you to calm down or take deep breaths, but sometimes we need more than that to truly make us feel relaxed.  Each Monday, I will present a new tip on how to beat stress on a day to day basis.

Working out is a key ingredient to keeping you relaxed for the entire day.  We don't all have money to join a gym, but purchasing equipment for your home may be an easy solution.  Hiring a trainer to prescribe a workout to you every 3 weeks may also be an idea to make sure you are following a schedule and receiving benefits that will progress you in the direction of your goals.  Also, a trainer is not just someone that counts reps but is someone that you can trust and open up to.  Trainers are not meant to judge you, but to help you achieve goals and listen to issues you may be dealing with on a daily basis.  A tip from Elle Woods, "Exercise gives you endorphins. Endorphins make you happy."  Exercising will keep you in a positive frame of mind all day.  Your happiness will emit to your co-workers and family members making your environment a more pleasant place to be in.  If your place of work has a gym, go in and sign up today.  Most corporate gyms are inexpensive or free, therefore giving you no excuse to use it.  After all, it's only down a few floors and you probably pass by it every day.  Make today the day you step into the gym and familiarize yourself with a new you.

Fitness Fashion Friday's

I thought I would have a little fun on Friday's by bringing you some fashion tips as it's very important to look good when you're working out.  You don't want to be going to the gym in ripped up t-shirts or shorts; you want to look presentable.  It's like working at the office.  You wouldn't show up with a torn pocket on your suit or slacks that are too big they are falling off of your hips.  The same is true for the gym.  What you wear creates a statement and identifies who you are.  If you're looking sharp in the office but then when it's time to hit the gym you dress in sloppy clothing, the image you are portraying is that you don't know who you are or that you don't care.  It may be very comfortable to wear the t-shirt you have had for 10 years, but what your showcasing, is that you're stuck in the past and you don't take care of yourself.  Image says a lot without you even having to speak.  


Every Friday will be devoted to fashion since it's one of my loves.  I will showcase high end and low end lines to accommodate everyone's budget.  There are so many great stores and fashion lines to choose from when it comes to fitness.  Hopefully, Fitness Fashion Friday's will give you insight that there really are beautiful pieces (and name brand) at every price point.  Lululemon, does not have to be a staple in your wardrobe.

High End

Livestrong Pacer Women's Running Shorts


The latest Nike Livestrong collection has just landed in Canada and features a wide range of fitness items for both men and women.  The Livestrong Pacer Women's Running Shorts are ideal for hitting the pavement on hot summer days, thanks to their sweat-wicking "Dri-FIT" fabric, interior storage pocket and media-player pocket.  And as a bonus, you can feel good knowing that you're wearing something that supports a great cause.  ($35, nike.com)

Adidas Stella McCartney Tennis Performance Tank


Fashion designer Stella McCartney has teamed up with Adidas to create a collection of stylish fitness wear for everyone from yogis to golfers.  The Adidas by Stella McCartney Tennis Performance Tank is ultra-feminine with its spaghetti straps, empire waist and gathered hem.  The neon-yellow tank is make of Climalite fabric, so you can look cool even while you're working up a sweat. ($80, shopadidas.ca)






Low End

Puma No. 1 Women's Tank


The Puma women's boy tank is the perfect comfortable tank top for all your trips to the gym.  It's crafted using a 100% cotton fabric that's comfortable and breathable with contrast-colour topstitching along the collar, arms and hem for added style. ($26.99, sportcheck.ca)

Reebok Active "Curve" Colour-blocked Shorts


Reebok's Active "Curve" Shorts are made with moisture-wicking play dry fabric.  These shorts sit just below the waist and are machine washable. ($30, sears.ca)

Tweet Me Thursday's

Thursday's will be your chance to have a Q&A session with me; fitness related or not. 

Social Media Options

• Follow me on Twitter
• "Like" my Fizzique Personal Training page on Facebook
• Send me an e-mail

I will be sure to get back to you within 24-48 hours.

Have a fit day and don't forget about Taste of the Danforth this weekend in Toronto!

Workout Wednesday's

Push-ups are a great exercise to target every muscle in your body.  For some it comes easy, and for some it takes practice.  Executing the perfect push-up is an art because you have to keep many things in check to ensure you are maximizing your gains.

Here is a walk-through to ensure your technique is flawless.

1) Start in a plank position from your toes or knees.  Line your thumbs up with the outside of your shoulders and have your hands face forward.
* If executing from the toes- keep both legs (inner thighs to feet) super-glued together with your body straightly aligned from your head to your toes.
* If executing from the knees- keep the knees and feet super-glued together with your body straightly aligned from your head to your knees.  Hips should also stay in alignment, the bum should not be up.

2) Lower your entire body as a unit towards the ground.  Your chest should hover the ground on the down phase.  Make sure to inhale.  Elbows are flaring out to the sides but not exaggerated (Roughly at a 45 degree angle).

3) Push up from the chest, not the hips.  Again, the body should move as an entire unit.  Exhale out of the mouth as you push up to your starting position. 

Things to keep in check:

• Ensure you belly button is pulled up into the spine to keep your core muscles on while executing the down and up motion.
• Pull your quads and adductors (inner thigh muscles) up to ensure you don't loose proper alignment.

Safety:

• If you find that your wrists are in pain, take free weights or cans and hold onto those while executing the push-up.  This will create a form fitting grip to decrease wrist compression.
• Keep your head in alignment.  Make sure you look at the edge of your mat or at an imaginary line at the end of your fingertips.  This will help to keep the airway open so you can get air in and out efficiently.  By dropping your head you are creating a closed airway.

I love prescribing this exercise to my clients because of the benefit.  As much as they moan and groan through it, they all know that the gains are greater than the pain.  Lifting your own body weight is one of the most important things to get you ready for the aging process.  As we get older we get weaker.  Our bones become more brittle and our muscle tone isn't quite the same as it was when we were in our 20's.  Creating and keeping muscle tone is easy to do as long as you make the time.  You do not need to be a member of a gym in order to reap the benefits.  In fact, most exercises can be done in the comfort of your own home.

If you are still unsure after reading the description above, please don't hesitate to contact me via e-mail.  fizzique@bell.net

Tasty Tuesday's

Snacking

Snacking shouldn't be something that you shy away from.  Instead, you should welcome it.  Eating 3 meals a day with snacks in between will not only help you keep your portion sizes small, but it will also keep you less hungry throughout the day.  This will inturn keep your blood sugar levels steady and make you alert as opposed to falling asleep at your desk because of blood sugar deficit.  Bringing a lunch and snacks with you to work is always the best way to monitor what you are consuming, however, sometimes your day isn't so perfect and you are forced to rush out the door in the morning without preparing a meal in advance causing you to have to purchase fast food.  If this is true for you, try to make the healthiest choices possible by substituting salad for fries or water for soda. 

Choosing the proper snack is difficult when a chocolate bar is staring you in the face begging you to eat it.

Some healthy snacks to keep in your car, desk or bag:

• Nature Valley Crunchy granola bars 
• Nuts (unsalted almonds)
• Muesli or Kashi Cereal
• Whole Wheat Rice Cakes

Why crunchy granola bars?  They are more nutritious especially if you can get them nuts or fruit.  Granola bars (such as Dips) contain a lot of hydrogenated oil (a.k.a. the evil Trans-Fat).  You know when you bite into one and it's chewy and stuck together?  This is an indication that hydrogenated oil has been used in the product.

Nuts should be consumed in small doses.  Although they have healthy omega fatty acids, too much can be harmful to your body.

Cereal can be nutritious, however, make sure to read the label before purchasing.  Many cereals contain high doses of sugar.  Even some Kashi cereal isn't all that healthy for you.

Rice cakes don't have a lot nutritious value to them but they will definitely hold you over if you're really hungry.  You would not want to overconsume these; 1-2 should be more than enough.

We have all been guilty of snacking on the wrong foods at one time or another but it is out duty to gain longevity out of our lives, not diminish them.  If you have a challenging time finding the right foods to grab when you're hungry, try making these easy Muesli Cookies.  They are tasty and super nutritious.  It's only fitting that this recipe would be found on the Hearth and Stroke Foundation Website.

Mmmuesli Cookies

Makes 15 cookies

Introduction

These cookies are very easy to make and are much healthier than most store-bought varieties. Take a whole batch to work and brighten everyone's day!

Ingredients

• 2/3 cup (150 mL) non-hydrogenated margarine
• 1/2 cup (125 mL) brown sugar, packed
• 1 tsp (5 mL) vanilla extract
• 1 egg
• 2 cups (625 mL) Swiss muesli cereal
• 1/2 cup (125 mL) whole wheat flour
• 1 tsp (5 mL) baking powder
• 1 tsp (5 mL) baking soda
• 1/8 tsp (1 mL) salt

Directions
1.Preheat oven to 375°F (190°C). Line a cookie sheet with parchment paper.
2.In a large bowl. Mix margarine and brown sugar together.
3.Add the rest of the ingredients and mix with a large spoon.
4.Spoon 2 tbsp (25 mL) portions of the batter onto a cookie sheet (makes about 15 cookies) and bake for 10 minutes.

Nutritional information per serving
(1 cookie)

• Calories: 116
• Protein: 2 g
• Fat: 4 g
• Saturated fat: 1 g
• Dietary cholesterol: 9 mg
• Carbohydrate: 18 g
• Dietary fibre: 2 g
• Sodium: 155 mg
• Potassium: 125 mg