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| Train by Trina Newsletter | |
| Trina in Motion |
Trina in REHABILITATIVE Motion!
As you can see in her video message, Trina is WELL on the mend, looking & feeling fantastic as EVER! 
I have to say, Trina sets a new record for resilience and motivation! One of the first things she said to me back at the beginning of February with respect to her experience was, "This is going to be different and fun..."! Thank you Trina, for being so inspiring and setting such a stellar example of commitment to health and wellness (in body, mind, and spirit)!
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| Recipes for Immunity! |
Check out some antioxidant-dense recipes to fuel your immunity strength!
Ready for a change up from all those hot meals?
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| Baby Steps
Reconceptualize what it means to be active! Working out is NOT punishment!
Guys, achieving new levels of fitness should be ENJOYABLE! This way, you can fit activity into your life naturally!
Recognize how much of your lifestyle is a built-in workout! Once you reconceptualize what 'exercise' means to you, it will become easier and more desireable to live actively as a natural habit. (Just because you didn't workout at the gym for 60 minutes, doesn't mean you missed your daily exercise!)
Check out below some fun, new, and unconventional calorie burners!
Chores have to get done, so you might as well enjoy them! Pump up your favorite jams and get out the vaccumm. Doing house-cleaning for 30 minutes uses 80+calories (depending on how ferociously you clean)!
Go for a brisk walk on your workbreak for half an hour - get fresh air, a burst of energy for the afternoon, and burn 100 calories! Kick it up a notch and challenge a co-worker to a race!
Yard work! Yup it's that time again! And what a fantastic workout!! In 30 minutes you use at least 150 calories. (Just make sure you stay aware of your posture.)
[Please note, calorie expenditure will vary according to body weight/muscle-fat ratio. The list below is an approximate calculation.]
We would love to hear how TBT's Baby Steps have inspired you! Please share your experiences & send them to to Baby Steps! | |
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Hello everyone!!
March may have been the fastest month in history! So here we are in APRIL!!! And what a beautiful time of year and great sample of what's to come!! I hope everyone is enjoying a remount of outdoor activities and enjoying the sun and fresh air!!
That in mind, it is still a transitional season, and sometimes that means our bodies get a little bit under the weather. But we're laughin...or we WILL be with all of the great tips and immunity boosters from all angles in this months edition of The Motivator!
- Boost your immunity: The Train by Trina way!
- Nutrition Corner with Kristen Schiener: Use your diet as a weapon against the flu!
- An AMAZING offer brought to you by Train by Trina and Licious Living - - Training AND meals...at an incredible price....You have got to check this out!
- For a limited time only, Trina is running a GROUP PERSONAL TRAINING series...first come, first serve. See details below, and sign up ASAP!
- Dr. Amanda Guthrie exposes us to the different influences on our immune system
- March Baby Steps: Reconceptualize your fitness lifestyle
- And this month's ASK THE EXPERTS - in the event of an injury (or hault in your regular fitness routine), what are things you can do to diminish any consequences & sustain your level of fitness??
Trina & Ashley
Trina Lambe, ACE PT RMT
TBT Owner
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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| A NATUROPATHIC PRESCRIPTION FOR IMMUNITY HEALTH |
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Dr. Amanda Guthrie details the various factors that influence our immune systems, and offers a natural prescription, including natural medicines/supplements.
- natural medicines
- mentality
- sleep
- digestive health
and more! |
| Nutrition Corner: What to do about The Flu.... |
| Kristen Schiener shares some great habits you can easily incorporate into your routines to help prevent & (if need be) fight viruses and bugs.
Click here to read her article "TOP 5 WAYS TO BOOST YOUR IMMUNITY"!
With respect to designing your diet in order to fortify your immune system, Kristen advises us on the best foods to consume:
Anti-oxidant rich foods, including a variety of brightly coloured fruits and veggies will provide the raw materials your body needs to stay strong and healthy.
Fibre rich foods are an important part of your flu-fighting regime, as constipation puts a tremendous strain on your immune system and weakens your natural defences. Adults should aim for 35 grams of fibre per day.
D-ficient? You will want to boost your intake of this important vitamin. The Vitamin D Council recommends, with average sun exposure, supplementing with 4,000-5,000 IU of Vitamin D3 per day for adults and 2,000-3,000 IU per day for children. Vitamin C and Zinc are great options at the on-set of symptoms.
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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| Ask The Experts |
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Q: Use it or lose it?? If you've been sidelined by an injury and need to take a break from your regular exercise routine, you might wonder if you'll lose your hard-earned strength and endurance. Some loss of fitness is inevitable, but there are ways to help minimize it.
A: The degree to which cardiovascular fitness declines during a period of de-training depends upon what kind of shape you were in to begin with. Well-trained athletes are at a great advantage as a result of the longevity of training/conditioning results and condition. Depending on your fitness level, the results of your workouts may remain for weeks, or even months. That said, those in less than optimal shape may lose muscle strength and decline in fitness level faster (and faster still in individuals with mainly sedentary lifestyles & habits).
The most effective way to maintain the health and fitness benefits you've worked so hard to achieve is to do something. If your regular routine/activities have become boring, unsafe, unmanageable just try something new!! There is a wealth of fitness opportunities available today - be creative at keeping your heart and muscles challenged (ACE)!
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A TRINA FITNESS SPECIAL!
Looking for that extra motivation to finally take your fitness to the next level?
Trina is offering GROUP PERSONAL TRAINING for a limited time!!
The start date is APRIL 5th and it will run until MAY 10th - JUST IN TIME FOR THE MAY LONG WEEKEND!
This 6 week Group Training Boot Camp will include you and 3 other participants, who want to train with some buddies, and have even more fun working out! 
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 TRAIN BY TRINA & LICIOUS LIVING are VERY EXCITED to announce the Health and Fitness Combo Package that will make this your happiest, healthiest, most energy-filled Spring and Summer EVER!!
- Understand your current fitness level with a thorough Fitness Assessment and Consultation that includes a lifestyle and medical questionnaire
- Get help setting realistic goals with respect to exercise and nutrition
- Receive a PERSONAL Fitness & Meal Plan developed and customized to your lifestyle and based on your goals, body composition, calorie burning capability and overall fitness level
- Let your workouts and healthy meals come TO YOU!
- *SAVE TIME & MONEY!!
Choose the combo package that best suits your lifestyle and needs! Licious Living will deliver nutritious and delicious meals to you, and Train by Trina will send one of our highly-skilled and wonderfully motivating Personal Trainers TO YOUR HOME! There is also room for flexibility and personal preferences with respect to workout and meal design!! WHAT MORE COULD YOU ASK FOR!!??
And you aren't going to believe the prices...
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