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December 2009 The Motivator |
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| Healthy Holiday Delights! |
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  |
| Trina in Motion |
Trina is taking fitness and wellness to the next level - as a philanthropist!
While most of us are getting ourselves in holiday hibernate mode, our Trina is leaving on a jet plane for Mozambique!!
For the month of December, Trina will be spreading joy, cheer, and all of her wonderful energy with those less fortunate in developing societies in Africa.
Trina - Have fun, be safe, and we will miss you, and look forward to hearing all about it when you return in January!
Ashley Seaman, is delighted to be Train By Trina's new Office Manager. Please get in touch with her if you have any questions or stories to share!
(416) 216-0976
Office Hours:
Mondays - Thursdays
9:00am-2:00pm
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| Calorie-wise Holiday Cheer! |
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Choosing "Skinny Drinks" is one of those little things that makes a big difference, and you don't have to feel like you're depriving yourself!
Keep in mind beverages like daiquiris pack more than 400 calories and even a regular martini has about 270.
Opt for light beers, and natural juices as mixers.
Gin and tonics or vodka sodas with a wedge of lime is delightful (and has a certain, fresh 'holiday' taste, in my opinion)!
Try mixing fresh ingredients, such as squeezed fruits and herbs. This gives a cocktail a lot of flavour and natural sweetness.
Having said all of that, if you just can't give up that traditional rum & eggnog, make sure you fit in lots of holiday dancing to work it off!
CHEERS! | |
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TRAIN BY TRINA brings you
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Here is your Train by Trina holiday snap shot!
Dig in without gaining a pound this season with our Healthy Holiday Food & Drink tips!
Get delicious guilt-free & fresh new twists on traditional faves like walnut stuffing & cranberry relish.
And finally,
Ahhhh...and exhale....
This time of year can get particularly hectic - don't forget to unwind and relax!
This month's Baby Step is RELAXATION & BREATHING. Our lovely Kaola soothes us through the basics of relaxing our bodies and releasing all of that pent up tension from the hustle and bustle.
Trina Lambe
Train By Trina
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FRESH AIR - Staying bundled while staying fit - |
A great way to get motivated for winter exercise - especially if it means going outside because you have no in-home cardio equipment - is to know that you get to go shopping!!
Being appropriately dressed for outdoor activities makes all the difference. With proper gear, we can transform the attitude, "NEVER again will I give that a try" to "Holy cow, can we go again tomorrow!?!" At Train By Trina, we want you to lead a healthy lifestyle through activity, so making the most of our great Nation's climate, let's get dressed!!
Follow the link below to check out Trina's own Winterized Chart to Dress for Fitness Success!!
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KRISTEN SCHIENER from LIVING FUEL PRESENTS: |
Eat, Drink and Be Merry!
'Tis the season for festive gatherings and holiday celebrations and as we come together to share in seasonal food and drink, 'tis also the season when most of us experience half of our annual weight gain! This message is not meant to take the cheer out of your favourite time of year. Rather like a coach who has consistently been routing for your good health, I want to see you finish the year strong! To that end, I am happy to share my best advice for staying healthy and lean during the holiday season.
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Chestnuts Roasting on an OpenFire.... |
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Nuts are a great way to satisfy your body with nutrients, and keep your energy up in the bustly Holiday times! It only takes a small handfull (8-10 nuts) to make a serving & feel satiated. And there is lots of room for variation and flavour.
Choose walnuts, hazelnuts, almonds, cashews, pecans, or a combo!
For flavouring use anise, cinnamon, nutmeg & olive oil.
Heat a large skillet and cook nuts over moderate heat 7 to 8 minutes until golden and well toasted - your nose will know when they are done. Transfer nuts to a plate and return pan to stove top. Add olive oil (you only need a Tbsp., or so, but add less/more according to your own tastes). Spice it with anise, cinnamon, pepper and nutmeg. Let the olive oil absorb the flavour for a minute then pour over nuts. Turn off heat, let cool, enjoy!
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| Baby Steps |
This month: RELAXATION & BREATHING
As fantastic as cardio and muscle-conditioning can be, it is just as critical to increase flexibility, allow the blood and oxygen to flow more freely and evenly throughout your body, and most of all...RELAX!! Especially at this time of year when everything is happening all at once, and we are trying to do a million things at a time, it is so important to take a moment to yourself everyday and just BREATHE!
Expert in yoga, pilates, flexibility, strength & more, Kaola Baird leads us through a calming, simple relaxation exercise - watch the video HERE!
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| JANUARY CLASSES - UPDATE |
Well that's all she wrote, folks!
Classes have been claimed -
Thank you all so much for getting in touch so quickly and letting me know one way or the other!
In the future, if you have class preferences let me know! I can contact you first/or connect you with the regular instructor from the onset, with respect to subbing if necessary. :) |
| Ask The Experts |
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Q: What should come first in my workout session, strength-training or cardio?
A: Well that depends! What is your outcome? If your focus is muscle conditioning, saving cardio until the end of your workout will be a great way to increase your endurance capacity. BUT a good cardio warm up is always very important. This prepares your muscles for exercise and you are able to lift more weight and you decrease your risk of injury.
Send us your questions to "Ask The Experts" | |
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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 questionairre
- 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 Hoiday 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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