| Trina in Motion |
Why be a couch potato when you can be an OLYMPIAN!
No wonder everyone's filled with energy and zest for winter - the 2010 Olympics are HERE!
But you don't have to be in Vancouver to be achieving your own personal Gold in fitness!
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| NIA Fitness |
What is  ?
Nia is a 25 year old Cardiovascular Fitness practise. It is an invigorating blend of dance, martial arts, and healing exercises (i.e. yoga) set to vibrant and rhythmic music.
Nia develops fitness, flexibility, strength, stability and grace. The practise subscribes to the "Pleasure Principle": If it feels good, keep doing it; if it hurts, stop!
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| STAY ENERGIZED & MOTIVATED for a FIT FEBRUARY! |
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Omega 3 EFA's - Beating the Winter Blah's and Improving Well-Being
By Kristen Shiener
There is no question that winter can be rough. The short, grey days combined with the frosty temperatures can be a sure-fire recipe for the winter blahs. Thankfully, Omega-3 fatty acids are nutritional powerhouses that help to boost mood and keep your brain sharp.
Healthy fats should make up between 20-30% of your total daily calories. A diet consisting mostly of saturated animal fats (from beef, pork and full-fat dairy) can have negative repercussions on your wellness. Consuming the majority of your dietary fat from healthy sources can boost your mood and mental focus and immunity...
CLICK HERE to read Kristen's whole article on healthy daily fat% intake, a variety of great Omega3 sources, and a fantastic Omega3-rich recipe for Baked Salmon Pesto!!
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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| Baby Steps
Throw away your scale....
(Or at least, don't let it be the ominscient-indicator of your progress.)
Especially at the beginning of a new workout program, you may find that the number on your scale hasn't budged, or 'worse', it's increased! THIS IS TOTALLY NORMAL! Your body is adjusting to the muscle you are building - and the more muscle you have, the better equipped your body is to burn fat! And remember, muscle doesn't always mean bulk (especially for women). Muscle weighs up to 2x more than fat, but takes up half the space.
The best ways to judge your fitness progress:
- How amazing you feel, and how much more energy you have!
- How well your jeans fit
- Get a body-fat ratio measurement
- Receive and believe accolades!
So take another step toward trusting yourself, being in tune with your body & how you feel, rather than relying on an inanimate object to determine how great your day is going to be!
What baby steps have you taken already in 2010! Let us know and we'd love to share them in an upcoming Motivator! Send your stories to:
ashley@trainbytrina.com | |
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Happy February!
Thank you so much for all of your love and caring thoughts.
That newsletter wasn't intended for the masses, and I apologize for alarming everyone! Having said that, thank you for all of your support! Trina is doing much better, and thanks to all of you for your lovely healing wishes!
In this month's MOTIVATOR:
- Olympic Inspiration - Trina's interview on how the Olympics are a source of motivation for EVERYONE!
- Why we love and need (some) fats! Plus a delicious & healthy recipe from Kristen Shiener of Living Fuel!
- Train by Trina & Licious Living do the math for a one-stop Nutritional/Workout plan!
- What's this Nia fitness I keep hearing about? TBT Instructor Jennifer Hicks gives us the low-down.
- Our new Baby Step - trust your body!
Be well and stay motivated everyone!
Trina & Ashley
Trina Lambe
If you have any questions, concerns, or want to check in with us at the office, please don't hesitate to get in touch with Ashley, her office hours & contact info are below.
Ashley Seaman
416-216-0976
Monday-Thursday 9:00am-2:00pm
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| OMEGA 3 FATTY ACIDS for Healthy Body & Mind |
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Omega 3 Fatty Acids are considered essential to human health, yet they are not manufactured by our bodies.
There is a wealth of benefits to maintaining a diet rich in Omega 3 Fatty Acids, for starters, Omega 3s can:
- Help to prevent cardiovascular disease
- Help to prevent/relieve depression
- Ward off fatigue & keep you energized
- Foster your ability to concentrate
- Relieve inflammation throughout your body
- Help to keep your body from dehydrating/soothe itchy, dry skin
- Maintain healthy hair and strong nails
- Prevent your blood from excessive clotting
- Maintain the fluidity of your cell membranes
- Lower the amount of lipids (fats such as cholesterol and triglycerides) circulating in the bloodstream
- Reduce the risk of becoming obese and improve the body's ability to respond to insulin by stimulating the secretion of leptin, a hormone that helps regulate food intake, body weight and metabolism, and is expressed primarily by adipocytes (fat cells)
CHECK OUT KRISTEN SHIENER'S ARTICLE ON OMEGA 3 ESSENTIAL FATTY ACIDS for more info, benefits, and nutritional sources!
 It's right over there!
See? Not all fat is evil!
Bon Appetit! |
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Who says we can't have our beer and be fit too?
Sometimes there's nothing better than enjoying a nice pint or 2 after a refreshing day out on the slopes! As long as you moderate your intake and you live an active lifestyle, bottoms up!
Trina's wisdom about healthy beer consumption (and how beer actually has health BENEFITS when enjoyed responsibly) can be found in 24 Hours Newspaper...
Cheers! |
| Trina did the MATH! |
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Trina teamed up with Licious Living to weigh the benefits of a personal training & meal plan program.
A personal trainer in tandem with a meal plan can accommodate and enhance the crucial factors that come into play when establishing a sustainable and effective wellness routine:
~ VARIETY
~ TIME
~ PORTION SIZE
~ EATING OUT
One of the greatest things about of Fitness and Nutrition is that you are constantly developing your personal best to a higher level, and surprising yourself each time you achieve your goals!
Whether you want to change your life entirely, want to take it to the next level, or just need some organizational support in your diet and exercise program, Train by Trina and Licious Living want to help you!
To learn more about Licious Living and the services they provide, visit:
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| Ask The Experts |
Q: What can I do to protect my skin from the elements in the winter?
A: The wind & cold can be very harsh on your skin in the winter months. I use a product by Dermalogica, it is truly the best I have found and it feels so good. It is called Barrier Repair! It contains silicon so it blocks the elements from penetrating skin, and more than that it leaves your skin feeling so smooth and soft. (And we all know that is hard to come by in these Canadian winters of ours!)
Dermalogica hosts Skin Care products at their downtown location. Here is a link to their Facebook Fan Page for more information and archived seminars they have held:
Got questions? Ask the Experts! We'd love to feature them in an upcoming MOTIVATOR. | |
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