Spotlight Mondays

I am super excited to be featuring Liz Smith as our first professional on our blog.  Liz is a wonderful, elated, motivational individual that not only puts me in a better mood every time i'm around her, but her energy also rubs off on her participants.  Liz is a certified Groove Instructor. 

Groove was brought to life by another amazing individual, Misty Tripoli.  I have had the pleasure of participating in both Misty and Liz's classes and they are like no other.  When you've finished Grooving, you're sweating, you feel like you just had so much fun, and you feel like a new person.  This format really helps individuals feel comfortable in their skin, explore themselves, and just have FUN!  After all, fitness is supposed to be about having fun, not being in pain to the point where you can't walk the next day.

So, what is Groove?  Read below to find out what this amazing, fun and self-fulfilling fitness class is all about. 

Liz Smith-Groove Instructor

1) What is Grooving?

Groove classes are about bringing FUN and SIMPLICITY to dancing so that everyBODY feels successful and motivated to participate.

2) What fitness level is Grooving intended for?

EveryBODY and everyONE can groove.  Grooving is for every fitness level and every age group.

3) Where can someone attend your classes?

My groove classes are available in the High Park area or in Etobicoke near Lakeshore and Islington.

4) What is 1 benefit individuals can gain from Grooving?

There are so many benefits that individuals can gain from grooving, but the 1 I like the most is the smile that everyone has on there face during each class.  The FUN factor is an amazing feeling.

5) What sets Groove apart from other dance based classes?

What sets GROOVE apart is the fact that you do not need any dance experience.  Grooving allows participants to get fit, have fun and find your inner groove through movement to music.

6) Where in the world is Groove offered?

Groove classes are offered all around the world.  You can find a class by simply checking the Groove website.

7) Why do you love teaching Groove?

I love teaching Groove classes because of the way it makes me feel.  I love seeing the joy participants have during each and every class.  There is no other class like it in the world.

If you have any questions for Liz, please send them to us and we will gladly pass them along.

Fitness Fashion Fridays

Great workout gear from a company called Lucy Activewear.  They specialize in women's yoga, training, running and leisure clothing.  Today, I will be showing you pieces from the training line, but feel free to click the link to check out what other fab finds they have.

Definition Racerback ($54)



Racerbacks are great for holding everything in place.  ;)



Rapid Track Pant ($78)



Love the accent of blue to match the top and jacket.



Power Precision Jacket ($88)



Pleats are great for hiding your belly; plus this is a very feminine piece.



Run Power Headband ($12)



I love how there is a hole for your ponytail!  =)



Tune Me Up Thursdays

Throwback to the 70's

Workout Wednesday's

Week 4 of our training program:


Bring a watch or stop watch to every run to ensure proper timing of intervals.

Beginner Runner:
Warm-up for 5 minutes: brisk walk-jogging pace
Jog 4 minute, walk 1 minute
Continue this interval time for 30 minutes.
Cooldown for 5 minutes: jogging-brisk walking pace 

Intermediate Runner:
Warm-up for 5 minutes: brisk walking pace
Jog 5 minute, walk 1 minute
continue this interval time for 40 minutes.  
Cooldown for 5 minutes: jogging-brisk walking pace

Advanced Runner: 
Warm-up for 5 minutes: brisk walking pace
Jog/run 8 minutes, jog/walk 2 minute(hill)[increase hill gradually as time elapses; decrease hill gradually as time elapses]
continue this interval time for 55 minutes.  
Cooldown for 5 minutes: jogging-brisk walking pace 

See you at the finish line!

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

Tasty Tuesday's

A new study came out from StatsCan that states Canadians are becoming more obese.  I have a hard time wrapping my head around this becuase in an age where so much information is available and so many restaurants, grocery stores are changing their food options, how are we still getting more and more obese and maintaining to be sedentary?  To read the article, click here.

The easiest thing you can do is to refer to Canada's food guide.  You don't need to pay money to an organization to help you lose weight, simply follow these guidelines and make necessary changes in your dietary intake.  Below are some examples of 1 food guide serving.  To view the complete food guide, click here.

Vegetables and Fruit
•125 mL (½ cup) fresh, frozen or canned vegetable or fruit or 100% juice
•250 mL (1 cup) leafy raw vegetables or salad
•1 piece of fruit

Grain Products
•1 slice (35 g) bread or ½ bagel (45 g)
•½ pita (35 g) or ½ tortilla (35 g)
•125 mL (½ cup) cooked rice, pasta, or couscous
•30 g cold cereal or 175 mL (¾ cup) hot cereal

Milk and Alternatives
•250 mL (1 cup) milk or fortified soy beverage
•175 g (¾ cup) yogurt
•50 g (1 ½ oz.) cheese

Meat and Alternatives
•75 g (2 ½ oz.)/125 mL (½ cup) cooked fish, shellfish, poultry or lean meat
•175 mL (¾ cup) cooked beans
•2 eggs
•30 mL (2 Tbsp) peanut butter

Just Another Manic Monday

The 5-minute stress test
Feeling a little frazzled lately? Take our quiz to find out if you have hidden stress and learn a few simple strategies to help keep it under control

By Lesley Young

Are you stressed out?

Everyone talks about eliminating stress, and with good reason. How we react physically and emotionally to the events that place demands on us to adapt—whether it’s a broken washing machine or a pending work deadline—may pose certain health risks. One of the strongest links between stress and illness is heart disease.

"All of us are living with stress all of the time," says Lorne Zon, CEO of the Toronto-based Canadian Mental Health Association. That’s why the best way to manage stress is to be aware of the symptoms, and make sure we apply coping techniques (e.g., exercise, relaxation, fun) to manage the first signs. "If we aren’t aware of building stress, and many of us are not, a trigger may take us out of our comfort zone. Often, it’s the straw that broke the camel’s back," adds Zon. Take our quick quiz (frequently) to find out when you’re harboring hidden stress*, and apply our tips for keeping it in check.

*Note: if you answer yes at least once to each question, you have hidden stress!

1. Answer yes or no to the following questions about your relationships:

• Are you blowing up more easily at others than usual?
• Are you short, or rude, to loved ones or strangers (e.g. on the bus or at a checkout)?
• Are you longing for more supportive relationships in your life?
• Are you gossiping more about others than normal?

Stress and relationships

If you answered mostly yes, you have hidden stress. Zon says that we tend to express stress in our interactions with others, especially through anger and impatience. “You won’t notice the stress day-to-day, but somebody else will," he says. We also tend to gossip when we are stressed because it’s an effective (but mean) way to externalize our own issues and transfer them onto others.

Listen to friends, co-workers and loved ones if they point out a change in your interaction, and don’t hesitate to talk your stress through with someone. If you can’t open up to your family (particularly if they are a source of stress), says Zon, ask your family physician for a referral to a counsellor, or check with your work’s employee assistance program.

2. Answer yes or no to the following questions about your attitudes:

• Are you making a "big deal” out of things that you normally handle in stride?
• Are you failing to see humour in a situation that others find funny?
• Are you insistent that there is only one way to do things?

How stress changes your attitude

If you answered mostly yes, you have hidden stress. Stress can manifest itself in negativity, explains Zon. You become constantly cynical and controlling as a subconscious way of reacting to stress, he explains. Watch for excess negativity, and look for the positive in every situation. “Laughter is a wonderful stress reliever,” adds Zon. “There’s no better stress relief than enjoying yourself.” Take up a hobby or plan a vacation. Zon adds that just the planning of a vacation, weeks in advance, is a wonderful source of stress relief for both him and his wife.

3. Answer yes or no to the following questions about your health habits:

• Are you neglecting to eat healthy and/or exercise?
• Are you more disorganized than usual?
• Are you experiencing sudden changes in sleep?
• Are you relying on over-the-counter medications for any health issue, such as poor sleep or headaches?

How stress affects your health

If you answered mostly yes, you have hidden stress. When we are stressed, our normal behaviours and activities change, often for the worse, says Zon. “Stress manifests itself in many ways, including physical symptoms,” he says. “For example, you may experience constant fatigue, a lot of muscle tension or insomnia. A lot of people grind their teeth at night when they sleep when they are stressed,” he adds.

Because these symptoms create their own health hazards—including obesity—talk your doctor about getting stress-management advice. In the case of teeth grinding, a dentist can outfit you with a custom nighttime mouth guard. “One of the best first steps to control stress is make sure you are eating healthy, and exercising regularly,” adds Zon.

4. Answer yes or no to the following questions about your life:

• Are your standards usually higher than others?
• Are you engaging in negative self-talk, or complaining about yourself to yourself (e.g., that you never do anything right)?
• Are you rarely satisfied or fulfilled throughout each day?

Stress and your self-esteem

If you answered mostly yes, you have hidden stress. When you constantly feel unhappy or unfulfilled, you may be experiencing stress that is related to perfectionist tendencies, says Zon. Try to re-examine the motives behind the standards by which you measure yourself. If you are unable to alleviate some of the pressure you place on yourself, you may need to seek professional mental health advice. Prolonged, mismanaged stress can lead to chronic stress (no control over the release corticosteroids), which can result in serious physical and mental impairment.

5. Answer yes or no to the following questions about your state of mind:

• Are you having more trouble than usual concentrating?
• Are you experiencing crippling indecision?
• Are you looking to other people to make things happen?

Stress and your mental health

Stress can interfere with our peace of mind, and our mental health, says Zon. “One of the worst stress aggravators is to put off making a decision,” says Zon. “If there is a solvable problem, solve it.” For example, if you are unhappy in your job, putting off the inevitable, such as talking to your supervisor or searching for another job, will only make stress worse.

For those situations that you can’t change, find outlets for stress such as physical activity, going for a walk or gardening. Zon adds that there are many self-management stress books and information on the web for identifying and coping with stress, including at cmha.ca.

 

Fitness Fashion Friday's

Want to look like a fighter when you workout?  Get all of your gear at Revolution.  Want to train like one?  Take some classes at REvolution.  Located at Dufferin and Clark in Thornhill or Lesmill Road in Toronto.

Sprawl - Fusion Stretch Series Shorts ($69.95)

Tapout Camo Vision Tee ($29.95)

Bad Boy - Walk In Hoodie ($79.95)