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| Winter Warm Up |
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As the days become shorter and the air cooler you may find your taste for food changing with the season. As your body responds to the environment, comfort foods become top of mind. We trade in fresh fruit smoothies for warm rolled oats and cold, crisp salads for cooked soups and stews. For many of us, craving comfort can be a slippery slope when trying to maintain our fit and lean figure. Here are some suggestions for cold weather eating to optimize comfort and minimize your waistline.
- Make friends with fibre! As our cravings for starchy foods kick up, it is vital to remember that the more fibre the better. Fibre slows down the release of carbohydrates in the starchy foods we eat, resulting in more sustained energy, preventing energy crashes and providing a greater sense of satisfaction with smaller portions of food.
- Hydrate! We tend to pay attention to chugging back fluids on hot humid days but forget about hydrating during colder months. Indoor heating can dry the air around us and drive our need to drink. Likewise, activity in the winter increases respiration and perspiration which dehydrates the body of essential fluid. If drinking cold water is not appealing try decaffeinated herbal teas like ginger, peppermint or chamomile. A glass of warm water with a wedge of fresh lemon or lime squeezed into it is comforting and packed with nutrients.
- Remember balance! Although your taste buds are tempting you towards carbohydrate rich foods, balancing meals and snacks with some protein and healthy fat will help keep portions in check and your metabolism healthy. Stir a few TBSPs of LivingProtein into your morning oatmeal, have a slice of whole grain bread with a bowl of lentil stew to create a "complementary protein" from vegetarian sources, add a scoop of LivingFuel SuperGreens to a cup of warm tomato soup, toast some raw almonds in the oven on a cookie sheet for a delicious evening snack.
One of my favourite cool weather comfort foods is homemade chili. Enjoy!
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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| Trina in Motion |
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Staff Event / Training Day
This month the staff and I got together to learn more about a training system called TRX (Link to fitness anywhere)
We had an industry expert come talk to us about the benefits of suspension training and how it all works to better train our clients.
This is the coolest thing. I am just in love with mine and have been using it ever since. It truly is fitness anywhere.
It was developed by a Navy Seal to train wherever he may be. It is resistance training, suspension training, full body workout and stretching fun if you ask me.
Take a look - watch this two part video demo!
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| I DID IT! |
| I absolutely love the baby steps program in the past few newsletters. I've been neglecting the fitness thing. I have been feeling, and am, out of shape and its connected to my emotions. I need to get to a point where I'm ready to start to work through my stuff before I can start working out. Weight is an ever present battle in my life and I have gone from running an hour a day and biking 15km, 5 days a week to where I'm at now - almost no activity at all except for chasing my son around. I need to move forward - I'm working on it - it is just, mentally, a slow process.
The baby steps spreadsheet really helped me to put down a few things I knew I could do everyday without adding stress and it reminded me to do those things. I'm now doing the first 3 baby steps recommened (drink water, stretch and walk) and I added a few of my own! I'm thinking on a more positive level about fitness and my overall health.
Trina's Tip: When you keep a log or journal, you are twice as likely to reach your goals. Get organized, stay motivated, and get more results!
Share your Success Stories with us at "I DID IT!" | |
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Hello Friends
Your holiday warm up help is here. All the tools you need to look good and feel great at the upcoming holiday parties. Look slim, strong and sexy in that little black dress with workouts designed to tighten and tone all the places you'll want to show off.
Soups on! Get ready to be bowled over, these 6 tasty soups and stews will satisfy your fall cravings - without the calories. Soup is not just delicious and easy to make, it's a proven weight-loss aid. It's filling because of the high water content so you get full on fewer calories. Plus many soups and stews are a mix of whole grains, lean protein and vegetables, so you're able to get a complete meal in just one bowl.
As part of our commitment to your overall health and well being, we've asked our friends at Naturally Carmel to share the secrets of great skin care during this time of year.
We're getting ready for our holiday issue and you're probably starting to think about the family gatherings. We would love to hear your favourite holiday recipes. Share your recipes here We might even print them in our December issue!
This month's Baby Step is Stretching. There are so many benefits to a good stretch. Check out our tip sheet and add stretching to your steps today! Keep adding new steps to your program each month. What are some baby steps you have taken to help get you back in shape? 'share your stories with us"
We are trying to build a better newsletter. Please take this quick survey to let us know how we are doing and what we can do to improve.
Thanks in advance! We value your feedback.
Be Active!
Trina Lambe
Train By Trina
416 788 2535 |
| Upper Body Fat Blast |
Whether you've started thinking about it or not, those holiday parties are just around the corner - that means celebrations with friends and family will be underway! It's time to get it together for those holiday arms! Follow the firming tips below for the next 4 weeks and you will be confident enough to celebrate sleeveless this year!
You can't spot reduce fat but you can make your upper body tighter and your arms will look beautiful in that special outfit you've got picked out. I know you all want Michele Obama arms!
You probably know, to make your workouts harder and more taxing on your body you can increase the weight or the number of repetitions. If you've ever tried this method to get rid of a few extra pounds, you probably found yourself getting bored rather quickly after your first set of 24 reps. Also increasing the weight will give you bigger, bulkier arms - which isn't necessarily the chiseled affect you are going for.
Here are 3 options to increase the intensity of your upper body workouts. Move over Michele!
Super Sets: Exercise two opposing muscle groups by following one exercise immediately after another. For example, do a set of dumbbell bicep curls, then, without a rest period, do a set of standing tricep extensions. Rest and repeat. This will help you take your target muscle into active recovery. For example, when you use your bicep your triceps has to give. Therefore, if your focus muscle is the bicep, start with a bicep exercise and then switch to a tricep exercise. You are still actively using your bicep so it truly is not getting a rest!
Compound Sets: Exercise the same muscle group by attaching one exercise to another. For example, do a set of chest presses, then without a rest period, do a set of dumbbell chest flyes. Rest and repeat. With this type of training I recommend my clients to use different tools and equipment like free weights and a thera band. So you start a bicep curl with free weights, then repeat the curl using the thera band. This helps keeps the workout interesting but if you don't have the variety of equipment, then exercising the same muscles group in a new position works too.
Fatigue! This is the most important one....IF you are not taking your muscles to fatigue you are not using them maximally. This means you are not getting the maximum benefit out of your workout. In order to intensify your workout and tighten up those arms you will want to always go to fatigue.
Go from flab to firm fast with this video workout designed to sculpt your upper body. Click Here to watch! |
| Baby Steps |
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Stretch!
Not ready to go all the way? Take this month's Baby Step to get you on your way to a fit and healthy lifestyle.
Whether you exercise or not, stretching should be a part of your everyday routine. Everyone can stretch, regardless of age or flexibility. There are simple stretches you can do while watching TV, on the computer, or getting ready for bed.
It does not have to involve a huge time commitment, but stretching can end up giving you huge results!
 Here are just a few of the benefits you can expect from a regular stretching program:
- Prevents injury
- Increases range of motion within your joints and improves joint integrity. With each contraction and relaxation new blood is pushed in and out of your muscles. With new blood coming in, there is new nutrition coming to the muscle.
- Promotes relaxation
- Improves posture
- Reduces stress and keeps your body feeling lose and agile.
- Prepares and cleans your muscles of toxins from exercise. By stretching your muscles will be ready for your next workout.
- Reduces the amount of post workout soreness.
- Improves muscle coordination and control.
- Increase speed and agility. Muscles work in pairs. The triceps must relax, in order for the biceps to contract. How rapidly the biceps can contract, is somewhat dependent on how rapidly the triceps can relax. This is how a reduced muscle tension can help to increase the overall contraction speed of a muscle group.
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| Ask The Experts |
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Q: Can I catch a cold from exercise equipment that hasn't been wiped off? 
A: YES! According to doctor Anthony Mascia, viruses stay alive up to 24 hours on inatimate objects.
Send us your questions to "Ask The Experts" |
| Save Your Skin |
 7 Simple Skin Care Tips The presence of cooler weather not only changes climate and fashion, it changes your skin! Your skin is more prone to moisture loss during the fall and winter. So here are some helpful tips to keep your skin healthy and hydrated this cold and windy season.
- Stay hydrated! It's important to drink plenty of water. I'm sure you have heard this a hundred times, but it truly helps. Water helps to eliminate unwanted toxins in your skin.
- Try switching to creams instead of lotions, they provide more moisture and help to prevent water loss.
- Also use an exfoliant. This will allow the creams to be fully absorb into your skin. Exfoliating is beneficial to both your face and body. Of course the facial exfoliant should be very gentle. On the body you can use something as simple and inexpensive as a loofah.
- Protect your lips. Besides using a lip balm avoid licking your lips; it dries them out even more. So always keep some lip balm handy whether in your purse or your coat pocket.
- Your hands also need attention! During the winter your hands become dry and rough. Keep your hands moisturized throughout the day. The skin is a sensitive organ so handle it with care.
- Use gentle soaps that don't take away your skin's natural oils. It's important to know your skin type, whether it's oily, normal, and dry, combination skin, or sensitive. Just because your skin is feels flaky and tight it does not mean you have dry skin. It most likely means that your skin is dehydrated. This can be rectified with proper care and correct products. Choosing the right products is also important. It only makes sense to put a natural product on your skin as your body will absorb the cream.
- To give yourself a little pick me up put a few drops of your favourite essential oils i.e. lavender, lemongrass or even eucalyptus in your body lotion.
Naturally Carmel Mobile Spa brings the complete spa experience to your home or office using 100% Organic skin care products that care for your body and soul. We think of everything from the beautiful, cozy robes you relax in to the comfortable massage beds you relax on. Our passion is bringing a touch of decadence to your life. We do this by giving you a chance to escape your routine. Just sit back relax and enjoy the luxury. We guarantee whether it is a manicure, pedicure or a spalicious party with friends you will feel pampered | |
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Ready to take it to the next level?
Hire a personal trainer to help you get there!
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Why wait until January to get started with your resolutions?
Start your winter workout plan today.
Give yourself a Total Body Makeover in 2010
- Understand your current fitness level with a thorough Fitness Assessment and Consultation that includes a lifestyle and medical questionnaire
- Get help setting realistic goals based
- Receive a PERSONAL Fitness Plan developed and customized to your lifestyle and based on your goals, body composition, calorie burning capability and overall fitness level
- Tone every part of your body in the comfort of your own home
- Develop strength, coordination, and a healthier lifestyle
- No travelling to the gym or sharing equipment
- Easy monthly payments
Introducing the NEW Monthly Payment Plan option:
Get 15 sessions for 3 easy installments of $375
Make 2010 your fittest year ever! |
| Call Trina at 416 788 2535 to book your free assessment and consultation |
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Looking for a Unique Holiday Gift Idea?
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Give the Gift of Fitness!
Every year people spend countless hours scouring the malls looking for a great gift for their friends and family. Something that shows their affection...something to show how much they care.
This year, instead of a sweater, tie or the latest gadget, give a gift that says, "I really enjoy having you in my life. And I want you here for years to come."
For a unique and truly invaluable gift, give the gift of improved health. The gift of fitness is something that you can give to virtually everybody on your shopping list -- from your parents, to your spouse, a friend, your siblings, an employee or co-worker, even your children. After all, who doesn't want to look and feel better?
Give the best gift you can-Improved Health in 2010! |
| Call us at 416 788 2535 for more details |
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