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TRINA on the MOVE! | |
I have been invited to be a contributor in a research study with the St Micheals's Hospital here in Toronto. The program is a weight management program called STEPS to LESS.
Steps to LessTM offers nutrition, fitness, cooking and weight management programs onsite at St. Michael's Hospital. Steps to LessTM is led by a team of professionals including a Registered Dietitian, Psychotherapist, Certified Yoga Instructor, Certified Fitness Consultant and Executive Chef. The goal of these programs is to help people improve their health, energy and well-being through nutrition, exercise and behavior modification. This is a group program that will have published research results.
Read more about the STEPS TO LESS GROUP WEIGHT MANAGEMENT PROGRAM (details, cost, etc.) (Follow the link above!)
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Corporate Wellness | |
So you're starting a Wellness Program for your Company: what will TBT do to help?
Programs like that previously mentioned (see Trina in Motion section) are what we can do for your corporation but if you want to start out even more basic then that Train by Trina can work with your HR department to facilitate on site exercises classes right in your board room. Here are what our current class participants and Wellness directors say about us.
"Trina and her staff have provided a variety of wellness programs here at UHN for several years now. All her instructors are creative, wonderful teachers who are able to connect and motivate our staff along their individual wellness paths. Trina herself is extremely innovative: continually creating new programs to meet our staffs physical wellness needs. Whether it be series classes, taking programs to the clinical floors, providing seminars/lunch and learns or special unit education days, our staff satisfaction scores for her programs indicate that 98% view them as good or excellent. You can't get much better than that!"
Alison Cocking
UHN Workplace Wellness ManagerTrina has made a difference in my life, she is motivating, inspirational and most of all very knowledgeable."  Trina would love an introduction to your Company's Human Resource Director to discuss what TBT could bring to your business! 416-788-2535 |
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The Working Well | |
Train by Trina loves meeting and working with people in the Fitness and Wellness Industry!
It's so heartening to learn there are so many wonderful people in Toronto working to help improve the health and happiness of as many people as we can!
CHECK OUT
The Most Expensive 4 Letter Word in Business
By Michelle Johnston, Owner & Director of Corporate Wellness Serivces, WorkingWell
www.workingwell.ca
"In the year 2010, the words "busy" has become one of the most common words spoken by employees in Canada. People - busy, gainfully employed people - spend their days bustling from meeting-to-meeting, putting in extra hours and skipping lunch breaks just so they can keep on top of their growing number of emails and never ending list of to-dos...
Hiring a company like WorkingWell, who has recently partnered with Train by Trina, can help your organization uncover those deep, dark pockets of unhealthy busyness (and stress), that are causing a financial drain on your company's bottom line. They'll find creative solutions that will help your organization move into a healthy direction."
READ THE WHOLE ARTICLE HERE!!
Or contact:
Michelle Johnston
Owner & Director of Corporate Wellness Services
(416) 365-WELL (9355) |
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Say GOOD MORNING with a MUFFIN! ;) | |
It's getting colder, your appetite is changing, you want to grab something easy & satisfying...whip up a batch of delicious muffins!
 CLICK HERE for GOOD MORNING MUFFINS Recipe!
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HAPPY OCTOBER!!!
This is when my favorite time of year happens!
(So if you need some inspiration and motivation, come to me and I'll give you some high 5s and have a dance party with you!)
This month in THE MOTIVATOR:
* Trina's Article - Keeping your COMMITMENT to your Fitness Routine!
* TBT's Corporate Wellness Section: Your Company has decided to implement a Fitness Program - Great!! - What will TBT do to help facilitate this?
* TRINA on the MOVE!! ~ Check out Trina's latest Fitness Project in collaboration with St. Mike's Hospital!
* Introducing WORKING WELL - A fabulous opportunity & resource for companies on the rise! (What's the secret? Happy and Healthy Employees!)
* NUTRITION CORNER ~ Why we love the PUMPKIN! * This month, you Asked our Experts ..... - Read below for the answer! FOLLOW US ON FACEBOOK FACEBOOK Enjoy the rest of this beautiful October everyone - & STAY ACTIVE!! 
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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STICK TO FITNESS!!! |
You want to have a consistently active lifestyle, but you seem to weave in and out of different fitness activities... What does it take to stay COMMITED to your active routine? Trina picked at the brains of some of her own loyal personal training clients as well as recurrent group exercise participants that she has come to love...to share with you what keeps them coming back! Read "Keeping your Commitment to Exercise" and learn to love a fitness routine you want to hold on to!!
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NUTRITION CORNER |
PUMPKINS ARE THE BEST! Not just for carving and seed-roasting - Pumpkins are high in nutritional value (and delectable)!
Pumpkin Nutrition Facts
Check out the list of nutrients below (contained in 1 CUP of cooked, boiled, and drained pumpkin):
| Nutrients | Amount | | Protein | 2 grams | | Dietary Fiber | 3 grams | | Carbohydrates | 12 grams | | Calories | 49 Kcal | | Vitamin A | 2650 IU | | Vitamin C | 12 mg | | Vitamin E | 3 mg | | Niacin | 1 mg | | Folate | 21 mcg | | Iron | 1.4 mg | | Calcium | 37 mg | | Potassium | 564mg | | Zinc | 1 mg | | Magnesium | 22 mg | | Selenium | 0.50 mg |
More Reasons to celebrate pumpkins this season!!
Pumpkins are great this time of year because they can boost the body's immune system with their component of carotenoids. Also in pumpkins is beta carotene, an anti-inflammatory and antioxidant, which prevents cholesterol from building up in the arteries, and ultimately reduces the risk of stroke. The magnesium in pumpkins also helps prevent other cardiac disease by regulating blood sugar levels. The dietary fiber in pumpkin assists in maintaining proper bowel movement. Among the several other benefits to pumpkins, they are low in fat and high in water content, so they make a great weight-conscious snack!!
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| Ask The Experts | |
Q: How can I increase my energy level amidst the changes of the seasons, especially when the temperature is dropping and daylight is diminishing?
A: There's no doubt about it: the body's internal environment has a direct reaction to seasonal fluctuations. While the external forces shift on us, it is important to take care of ourselves and make any necessary adaptations to our lifestyles in oder to remain happy & healthy, and enjoy our lives to the max.
To prevent colds and flu make smart food choices! Spices such as cinnamon, ginger, hot peppers, garlic and scallions have proven health benefits.
Also - keep moving!! As per Trina's article, find an exercise routine you LOVE and want to commit to!Sweating is one of the most effective ways to release pathogens and toxins from your body.
Finally, the loss of some of that Spring & Summer solar energy can tear at our overall sense of well-being. We may start to move slower, and more susceptible to stresses. Be gentle with yourself and use this opportunity to let go of old, unsupportive habits, thoughts and emotions. Good emotional health has a significant impact on your energy level!
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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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