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The Motivator
Fueling a Fabulous Fall
 
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With the warmer weather winding down and the children back to school, fall is a perfect time to re-establish healthy habits that will keep you energized and lean throughout the winter months. Just like a car that will sputter and stall without gas in the tank, your body's performance is largely affected by the fuel you put into it.
 
Inadequate or poor quality nutrition can set the stage for fatigue, low immunity and excess body weight.  Regular meal times with smart snacks in between will provide the fuel your body needs to stay in peak condition all year round. 
  • Cook large amounts less often. Make an extra serving of dinner and pack a container for a healthy, balanced lunch the next day.
  • When buying your meal, remember to fill up on fibrous veggies and limit starchy foods like white bagels, rice and pasta. 
  •  Balance is key; make sure you include a serving of low-fat protein at every meal. Try chicken breast on a big salad or a lentil chowder with veggie sticks on the side.
  • When energy dips and blood sugar dives cravings are likely to over-ride good judgement and over-eating can result.  Mindlessly munching on high-calorie, low-nutrient snacks can be a one-way ticket to sub-optimal health. But smart snacking, on restricted calorie, nutrient dense foods can help to keep energy levels high and blood sugar stable. 
  • Remember to choose snacks that will give you the biggest bang for your nutritional buck. A smart snack should be eaten if you are going more than 3-4 hours between main meals. They should contain a little protein, healthy fat and fibre. With these elements covered, a little will go a long way to keep you feeling satisfied until your next meal. 
  • Some of my favourite smart snacks are; a handful of walnuts and a green apple, a Cocochia Bar, celery sticks topped with almond butter or soft goat's cheese, 1 scoop of LivingFuel SuperBerry mixed with water, veggie sticks with hummus, Yummy Quinoa Muffins, 1 scoop of LivingFuel SuperGreens mixed into vegetable juice.   
  • The most important thing you can do for yourself is plan ahead! Having healthy snacks close at hand is your best defence against poor food choices.  

Eat well, rest, play and Fuel a fantastic day!


Kristen Schiener, RNCP is a Registered Nutritionist in private practise in the Yorkville area of Toronto. She is proud to be the nutrition educator for LivingFuel Canada, leaders in superfood nutrition. For more information about LivingFuel please visit www.livingfuel.ca or Kristen@livingfuel.ca
 
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Join us at The Hope For Healing Benefit Concert for the Panzi Hospital.
 
When: Wed September 16 2009 8pm
Where: Lula Lounge 1585 Dundas St. W.
Who: Imaginit Music in partnership with Stephen Lewis Foundation and various sponsors.

The Panzi Hospital is a not-for-profit institution located in Bukavu Democratic Republic of Congo a country with one of the world's highest rates of sexual violence against women. The hospital treats more than 3500 female survivors of all ages per year and it has become known as a place of healing that offers a range of treatments from reconstructive surgery to counseling.
 
For more information:
 
Stephen Lewis Foundation

Panzi Hospital
September 2009
Hello Friends

We've made a few changes to the look of our newsletter and given it a new name that we hope reflects the work we do here at Train By Trina. 
 
For many of our clients, September feels like a new beginning. Maybe it's because summer is over and the kids are back at school but whatever the reason, we really see a lot of effort going into workouts at this time of year.
 
With that in mind, our focus in September is getting back on track with your workout routine and putting exercise in your schedule. Don't forget to download this month's handy new forms to help you get in shape.
 
We recognize that many people fall off the workout train and it's challenging to get back on track. That's why we've added a new column called "Baby Steps". Each month we will bring you one new tip or baby step that you can incorporate into your daily routine to help you get focused on the healthy you! 
 
Be Active!
Trina Lambe
Train By Trina
Forming Good Workout Habits
 
CalendarPutting Exercise Back in Your Schedule
 
You have put it off long enough! You managed to get through the entire summer of BBQ's, drinks and dodging rain drops but...what about that fitness thing?  It was on your New Year's resolution list and somehow, it just never happened. 
September is one of the busiest months in the fitness business. It's when the kids go back to school and life starts to look normal again. Things are getting organized, routines are taking form and it's the perfect time to put exercise back in your schedule!
When it comes to exercising we also need a routine to develop a habit. In past issues of Train by Trina News we have encouraged you to set goals and develop healthy habits. If you haven't already, download the handy "Healthy Habits" Checklist at the end of this article to start developing a routine of health and wellness in your everyday life. 

 
The following are 3 tools to get you back on that exercise train and get you into action!

 
1.       Schedule: For most of us getting up early is the only way to get our workouts in...Other wise the day gets away on you.  Did you know..... By scheduling your workout in the morning being between 5 and 8am you are 93% less likely to cancel and not workout then at the end of day?  For some of you I am sure you would say well that is great but I don't like getting out of bed.  That takes me to success trick number 2 ...
 
2.       Support System and Accountability.  We have all been on the exercise train at one time or another and there are times when we fall off.  Take a serious look at why ; lose momentum, run out of ideas, change in schedule, can't get out of bed, work gets in the way, there is never enough time.  Wow I could go on and on but truly look at what it is that gets in the way and develop a support system so it does not come up.   Some people they hire a personal trainer to come see them once a month. Just that once-a-month check up is enough for them to keep exercising in between.   Others ask their spouse to gently help them to get up in the morning.  Maybe you can find a friend or neighbour with similar goals and support each other. Really identify what keeps tripping you up and then put a safety measure in place. 
3.       Nutrition: When you start to think about food in terms of calories and workouts, it might change the way you eat. For example, if you recognize that you have to burn 3500 calories extra in a week to get rid of one pound of fat - You will be a whole lot more accountable as to what you put in your mouth. That is why they say healthy weight loss is at a rate of one pound per week. 
Take a normal person with a full time job; if you get to 2 exercise sessions in a week with the average session burning 650caloriess you are still short 2200calories.  That is why I tell people it is more about what you put in your body that is going to make the difference.  When you eat well you are more accountable to your exercise - they go hand in hand. 
 
I take a product called Living Fuel when I am in a bind. It has everything in it and the best part is that it is only 600cal Living Fuel is a complete, whole, raw, hypo-allergenic, low-glycemic, high-anti-oxidant meal replacement. It provides complete building blocks and fuel for every cell of your body and brain in a nutrient dense, calorie restricted format. LivingFuel is a superfood, which means that it contains concentrated vitamins, minerals, enzymes, essential fats, protein and fibre from organic and natural sources, delivered in the most bio-available form.
 
Most importantly, LivingFuel is easy; everything your body needs in one container. Add a LivingFuel smoothie to your daily routine and see how you feel. One small change can make one huge difference. http://www.livingfuel.ca/

To sum it up this September make a time commitment, elimate any obstacles that you have had in the past when it comes to exercise and EAT well. 
 
Here are some great tools to help you track your health and wellness success.
 
Baby Steps
Drink More Water
 
Water is essential to the survival of all organisms.
 
Our bodies are approximately 70% water. Blood is mostly water, muscles, lungs, and brain all contain a lot of water. Our bodies need water to regulate body temperature and to provide the means for nutrients to travel to all our organs.
 
Health experts suggest at least eight glasses of water per day (1.89 litres). Be sure you have water handy at all times by keeping a bottle for water with you when you are working, traveling, or exercising. If you get bored with plain water, add a bit of lemon for a touch of flavor. 
 
Download our new Baby Steps Form Here and add drinking more water to your list today!
Save $15
 
immunocal 
Immunocal
 
Most of us know it's a good idea to eat well, exercise and get a good night's sleep. We might also know that it's a good idea to take some vitamins and minerals. But if you are seeking a way to give your body an extra edge in a world where we are constantly bombarded with environmental stressors, then supporting your immune system is key. And typical vitamin and mineral supplements aren't enough to do the job. Taking Immunocal on a regular basis will give you more control over your health, vitality and well-being.  
 
To learn more about Immunocal and how it can benefit you, visit my Immunotec website Immuncal
 
Here's a quick link to the FAQ's Immunocal FAQ 
 
To order 1 Box of Immunocal on line: $90/box
To order 1 Box from Train By Trina: $75/box
For monthly Auto Shipments order on line at Immunocal: $72/box
Call us at 416 788 2535  or 647 899 2655 for more details