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FIT Yoga LU Hanger

Posted on November 4, 2017 at 8:20 AM Comments comments (0)

FIT Yoga

PLACE: LU Hanger - Aerobic Studio

TIME: 10:15 - 11:45 AM

DATES: Nov. 4  - Dec. 18th 2017

Investment $70 or $15 each time.


Register online http://thunderwolves.ca/ chick  on Fitness Schedule Tab on right will bring you to a new page "register here" Click on that

http://thunderwolves.ca/campus-rec/fitness-classes/


Class description:


FIT yoga is a beginner to advanced class for participants not comfortable with hot yoga & or need options to choose for their protection & safety. Hatha & Namate, soma yoga & structural integration are taught. These methods assists in limbering up all joints, improving oxygen levels with conscious breathing techniques, releasing tension in muscles with a variety of yoga asanas sequences. This class is progressive with many options to choose from making this class specific to your challenging needs. If you have never tried yoga, have many injuries or other chronic conditions this is the perfect class for you. Experience total body balance, posture & alignment restored and much more. Learn yoga techniques you can use in daily life.

Anne Parr FIS 35 + years experience 


MAYO CLINIC -DRINKING WATER

Posted on October 31, 2017 at 6:45 AM Comments comments (0)

MAYO CLINIC - DRINKING WATER

 

 

A cardiologist determined that heart attacks can be triggered by dehydration. Good Thing To Know. From The Mayo Clinic. How many folks do you know who say they don't want to drink anything before going to bed because they'll have to get up during the night?

 

 

Heart Attack and Water - Drinking one glass of water before going to bed avoids stroke or heart attack. Interesting

 

 

Something else I didn't know ... I asked my Doctor why people need to urinate so much at night time. Answer from my Cardiac Doctor: Gravity holds water in the lower part of your body when you are upright (legs swell). When you lie down and the lower body (legs and etc.) seeks level with the kidneys, it is then that the kidneys remove the water because it is easier. I knew you need your minimum water to help flush the toxins out of your body, but this was news to me.

 

 

Correct time to drink water... Very Important. From A Cardiac Specialist!

 

Drinking water at a certain time maximizes its effectiveness on the body:

 

2 glasses of water after waking up - helps activate internal organs

 

1 glass of water 30 minutes before a meal - helps digestion

 

1 glass of water before taking a bath - helps lower blood pressure

 

1 glass of water before going to bed - avoids stroke or heart attack

 

I can also add to this... My Physician told me that water at bed time will also help prevent night time leg

 

cramps. Your leg muscles are seeking hydration when they cramp and wake you up with a Charlie Horse.

 

 

Mayo Clinic on Aspirin Dr. Virend Somers is a Cardiologist from the Mayo Clinic who is the lead author of the report in the July 29, 2008 issue of the Journal of the American College of Cardiology. Most heart attacks occur in the day, generally between 6 A.M. and noon. Having one during the night, When the heart should be most at rest, means that something unusual happened. Somers and his colleagues have been working for a decade to show that sleep apnea is to blame.

 

1. If you take an aspirin or a baby aspirin once a day, take it at night. The Reason: Aspirin has a 24-hour "half-life"; therefore, if most heart attacks happen in the wee hours of the morning, the Aspirin would be strongest in your system.

 

2. Aspirin lasts a really long time in your medicine chest; for years. (when it gets old, it smells like vinegar).

 

 

Please read on.

 

Something that we can do to help ourselves - nice to know. Bayer is making crystal aspirin to dissolve instantly on the tongue. They work much faster than the tablets. Why keep Aspirin by your bedside?

 

 

It's about Heart Attacks -There are other symptoms of a heart attack, besides the pain on the left arm. One must also be aware of an intense pain on the chin, as well as nausea and lots of sweating; however, these symptoms may also occur less frequently. Note: There may be NO pain in the chest during a heart attack. The majority of people (about 60%) who had a heart attack during their sleep did not wake up. However, if it occurs, the chest pain may wake you up from your deep sleep. If that happens, immediately dissolve two aspirins in your mouth and swallow them with a bit of water. Afterwards: - Call 911. - Phone a neighbor or a family member who lives very close by. Say "heart attack!" - Say that you have taken 2 Aspirins. - Take a seat on a chair or sofa near the front door, and wait for their arrival and DO NOT LIE DOWN!

 

 

A Cardiologist has stated that if each person after receiving this e-mail, sends it to 10 people, probably one life could be saved! I have already shared this information. What about you?

 

 

Do forward this message. It may save lives!

 

"Life is a one-time gift" (Let's forward and hope this will help save some!)

 

Thunder Bay FITNESS SUMMIT Sept 23ed

Posted on September 16, 2017 at 7:15 PM Comments comments (0)

https://mail.tbaytel.net/Session/960662-dU7GdaOju7LI90KPcYCQ-aodhhdy/MIME/INBOX/322093-02-B/poster.pdf" target="_blank">https://mail.tbaytel.net/Session/960662-dU7GdaOju7LI90KPcYCQ-aodhhdy/MIME/INBOX/322093-02-B/poster.pdf

Thunder Bay FITNESS SUMMIT Sept 23 2017

Posted on August 15, 2017 at 3:55 PM Comments comments (1)

Building a Foundation of Physical Literacy for Women 55-70+

Posted on August 14, 2017 at 4:30 PM Comments comments (0)

Building a Foundation of Physical Literacy for Women 55-70+

A Workshop for Fitness Instructors,Coaches & Walk Leaders

WHEN: Thursday, August 24, 2017; 9:00am– 3:00pm

(refreshments provided)

WHERE: Lakehead University Hangar, Studio Rm, 955 Oliver Rd.

COST: No Cost for workshop, materials or FMS training

LEADERS: Kathy Brook, Coaches Association of Ontario & Shelley Callaghan, CAAWS

WHY:

• Learn what motivates women 55-70+ to be active

• Better understand what helps build confidence/competence in physical activity and sport for women 55-70+

• Receive training in NCCP Fundamental Movement Skills (FMS)

• Learn FMS adaptations/considerations for women 55-70+

• Learn about how incorporating FMS can increase physical literacy for women 55-70+

• Learn how to promote walking for fitness and communitybuilding


REGISTER: Email Nancy at: [email protected] (limited to 30 participants)

https://mail.tbaytel.net/Session/817578-vDGrJHH4Xp1OzQV59NS1-aodhhdy/MIME/INBOX/321425-02-B/Physical%20Literacy%20for%20women%2055-70%2B%20promo%20poster.pdf" target="_blank">https://mail.tbaytel.net/Session/817578-vDGrJHH4Xp1OzQV59NS1-aodhhdy/MIME/INBOX/321425-02-B/Physical%20Literacy%20for%20women%2055-70%2B%20promo%20poster.pdf

Thunder Bay FITNESS SUMMIT

Posted on June 18, 2017 at 8:50 PM Comments comments (0)

Thunder Bay FITNESS SUMMIT - scheduled for June 17th has be re-scheduled for Sept. 23rd same time and place. Thanks for all the Thunder Bay Presenters who jumped at the challenge and ready to ensure all get an opportunity to join the educational fun event. Thanks to the Instructors who registered and were ready to go! Are very much on board for the new date and can't wait. EVENT: Thunder Bay FITNESS SUMMIT Thunder Bay Fitness Summit is a training workshop held for Fitness Professionals to update CECS for your PTS and FIS Certification. For all for all professional Fitness, yoga, pilates, zumba and other instructors, personal trainers, physiotherapist, Kinesiologists wanting to learn more from our top Professionals from Thunder Bay. All fitness enthusiast wanting to learn more. This exciting event will be held in Thunder Bay Ontario on September 23rs at the Lakehead University Field house. This is a Pre-register event - open until Sept 20th There will be 4 sessions throughout the day get to choose your sessions. - 9 - 5 pm Thunder Bay Fitness Summit is an event https://allevents.in/thunder%20bay/thunder-bay-fitness-summit/275328216263481# Register today be ready. Anne Parr PRO TRAINER FIS


Thunder Bay FITNESS SUMMIT for professionals in the field

Posted on May 20, 2017 at 11:05 AM Comments comments (0)

OUR 1ST  Thunder Bay  FITNESS SUMMIT   - for professional

 

Group Fitness Instructors, Personal Trainers, any professional working in the industry.

All PRESENTERS are from Thunder Bay FITNESS SUMMIT June 17th

 

Fundraiser for Mental Health

 

Opening 9 am

Mental Health speaker

 

 

 

 

Note there is a choice of 2 for each time

9:15 – 10:45 #001 “Training for speed” #002 “SomaYoga Therapy”

11:00 –12:30 #003 “HIIT Training Design and Application “ #004 “Feldenkrais Method of Somatic Learning”

1:00 – 2:30 #005 “"Get Up & Swing: Programing the Kettlebell Swing and Turkish Get Up into a group fitness setting".

#006 “Connecting the Dots - Physical Literacy for people with Physical Disabilities”

3:00 – 4:30 #007 “Aquatic Design Hands ON!” #008 “Cross training and martial arts

#009 “Branding and Networking”

Like us on facebook & sign up today

Also Register at Lakehead University Athletics

Facebook page The facebook page https://www.facebook.com/events/275328216263481/?ti=cl" target="_blank">Here


 

Registration https://luathletics.lakeheadu.ca/Program/GetProducts?productTypeCV=00000000-0000-0000-0000-000000003502" target="_blank">Today 

 


HIIT trend doing it correctly

Posted on May 7, 2017 at 10:05 AM Comments comments (0)

From IDEA

Most of our clients are short on time these days, so it’s no surprise that high-intensity interval training (HIIT) is one of the top 5 fitness trends of the year (again).

The challenge is that HIIT classes can be unnecessarily tough on the body if not taught or performed properly.

Learn how to teach safe HIIT classes that utilize all intensity variables and get your clients results with the new HIIT Certificate Program (earn up to 9 CECs)!

http://www.ideafit.com/fitness-products/high-intensity-training-certificate-program?couponcode=HIIT30&utm_source=educationmay2017hiit&utm_medium=email&utm_campaign=5-6-17%20Ed%20HIIT%20HIIT30%20(1)

We will also have a similar workshop with canfitpro CEC at Thunder Bay FITNESS SUMMIT June 17th


For more information contact Anne Parr [email protected]


Thanks have a great day.

canfitpro World Fitness EXPO Registration OPEN

Posted on March 10, 2017 at 7:45 AM Comments comments (0)

REGISTRATION IS NOW OPEN for

canfitpro world fitness expo!

 

Early bird registration is now available for canfitpro world fitness expo. Register today to experience the world’s largest, best and most affordable fitness event!

 

AUGUST 16 – 20

Metro Toronto Convention Centre

#worldfitnessexpo

 

Session Selection Coming Soon!

Choose from hundreds of leading-edge fitness education sessions in personal training, group fitness, mind-body, nutrition, active aging, club business, and more! Renew your CPR, professional membership, and earn all of the CECs required to maintain your certifications in one weekend!

REGISTER TODAY to get your educations training workshops

Anne Parr PRO TRAINER FIS


Happy New Year 2017

Posted on January 1, 2017 at 9:45 AM Comments comments (0)

Hope that your Christmas was filled with Joy!

Your New Year Brings Prosperity and Hope for all!

Coming up time to register for best price NOW!


canfitpro FIS CERTIFICATION COURSE/EXAM

2017 COURSES Dates & Times

Jan 28 8:00 am - 12:00 pm 1:00 pm - 4:00 pm

Jan 29 9:00 am - 12:00 pm 100 pm - 4:00 pm

Feb. 4 8:00 am - 12:00 pm 1:00 pm - 4:00 pm

Feb. 5 9:00 pm - 12:00 pm 1:00 pm - 4:00 pm

Theory Exam Mar. 4 1:30 pm - 4:00 pm


Want to start the New Year off on the right foot?

Come join Jackie as she completes her FIS certification

her Practium will be Monday 

DAY & TIME: Jan 2 2017

PLACE: College Fitness Centre room 201

FREE.

Friends welcome.

CHEERS


Bodyweight Exercises part of your program

Posted on December 4, 2016 at 7:05 PM Comments comments (0)

Found an Article on Importance of Bodyweight Exercises

Originally appeared at jasonferruggia.com.

 

Bodyweight exercises need to be part of your program if you want to get jacked. But not just pushups, sit ups and high rep calisthenics. That’s beginner stuff that won’t build any real muscle.

 

We’re talking about really working hard on high tension, advanced bodyweight exercises that can only be done for somewhere between five and twelve reps, on average.

 

The nice thing about these is that they’re very natural and can usually be done pain free by most people.

 

Below is a list of my top 20 bodyweight exercises for size and strength.

I have listed belowwith my take on them as a women - see link for more https://www.onnit.com/academy/top-20-bodyweight-exercises-for-building-muscle-strength/?a_aid=holdfastiron&fhs=getonnit" target="_blank">details of each exercise.

1) Chin/ Pull Up - women are not as strong upper body many unable to do.

2) Rope Climb - a- nyone with arthritic fingers or poor hand grip will be limited

3) Inverted Row Lots of variations a bar, rings, ropes or suspension straps should be included for mid back thickness and strength. can be attained

4) Front Lever Did not describe the exercise not sure what to do.

5) Muscle - up - exercise is lift whole body up on a bar

6) Hand Stand push-up - begin learning to do a wall hand stand for 60 sec.  than move into push -up -  difficult or contraditory to wrist cconcerns

7) Push-Ups - many variation as all are not strong not only in hands & arm but core stabilizers  https://www.onnit.com/academy/top-20-bodyweight-exercises-for-building-muscle-strength/?a_aid=holdfastiron&fhs=getonnit" target="_blank">To see the rest go to link

 

 

8)

Corrective Exercise Solutions: Foot and Ankle Pain

Posted on November 30, 2016 at 7:55 AM Comments comments (0)

Corrective Exercise Solutions: Foot and Ankle Pain

Love this article.  I always teach feet first in all classes.  Stand on all four corners of your feet, feel heels and toes, inside outside of foot, spread toes and feel the inside of the heel.  Awareness is the KEY.  Research shows us our calf mucsle controls our balance.

Thanks to PTontheNet for this great article.  

The latest research on chronic muscle and joint pain shows that reports of musculoskeletal issues are continuing to rise and that the number of people seeking help to alleviate their problems through alternative therapies, such as corrective exercise, is increasing dramatically (IDEA, 2013). Medical doctors and other licensed professionals are also now regularly referring patients/clients that are experiencing musculoskeletal pain to allied health and fitness professionals for help (Huffington Post, 2013). Fitness industry-based research shows that 90% of personal training clients and new gym-goers report experiencing muscle and joint pain that is limiting their ability to exercise/workout effectively (IDEA, 2013). These statistics point to the fact that clients need targeted and successful strategies to help them alleviate muscle and joint pain. As a result, the field of corrective exercise is booming and the integration of successful pain-relief strategies into personal training is now an absolute necessity.

One of the most common musculoskeletal complaints fitness clients will experience is pain in the foot and ankle area (Doherty et al, 2014). Foot pain and associated injuries such as plantar fasciitis, heel spurs and neuromas have been reported in almost a quarter of the population. Ankle injuries such as sprains, strains and Achilles tendinitis are reported in over 15% of people, with foot and ankle injuries together affecting almost 40% of the population at one time or another (Thomas et al., 2011). Foot and ankle pain/injuries can also lead to other musculoskeletal problems such as knee, hip, back, shoulder and neck pain. Obviously, foot and ankle pain negatively affect one’s quality of life and ability to enjoy workouts and/or maintain a program of regular of exercise (Hill et al., 2008).

In order for fitness professionals to develop the skills necessary to assist clients affected by foot/ankle pain, The BioMechanics Method has created this solution-based corrective exercise course. It is designed especially for personal trainers to help clients uncover the underlying musculoskeletal causes of their foot and/or ankle pain and provide them simple corrective exercise solutions to eliminate it.

The course begins with an overview of the structural assessment process that is a standard feature of The BioMechanics Method. This summary will prepare you for the general elements of initiating and conducting a structural assessment with a client. You will then learn specific assessments for evaluating the feet and ankles. Once you are able to identify the deviations most commonly found in the feet/ankle complex, you will be introduced to the feet and ankles from a functional anatomy perspective. This will enable you to understand how the muscles and soft tissue structures in this area of the body are affected by the common imbalances. Finally, you will learn about the corrective exercise protocols that can be used to successfully eliminate pain, improve function and rehabilitate specific foot and ankle injuries.


PTA Global – North America

 

1774 Platte Street

Denver, CO

80202

1-877-647-0690

Love sharing great education to all.  Anne

Healthy Stocking stuffers

Posted on November 27, 2016 at 9:10 PM Comments comments (0)

Leading Edge Gym moving

Posted on September 21, 2016 at 2:45 PM Comments comments (0)

Leading Edge Gym is Moving !!

 

Leading Edge will be opening October 1 st in their new location inside the Sports Dome located on the CLE grounds.

Our new gym will feature an MMA cage , boxing ring , 12 station heavy bag rack, grappling mat , pro shop and a fully equipped fitness area perfect for all of your functional strength and conditioning needs . Leading Edge's experienced and dedicated coaching staff are offering classes in Boxing , Brazilian Jiu-Jitsu, Bang Muay Thai & Kickboxing ,Kids MMA and fitness, Self defence, group fitness classes ,fitness only memberships and personal training .

Call 355-0293 to set up a tour or to try out your first class. Many classes have limited enrolment so call soon.

 

Leading Edge Fall Schedule

 

Mon & Wed:

 

5:30pm - 6:30 pm - Kids MMA (12 kids max starts mid to late October)

 

5:30 pm – 6:30 Fighter fitness

6:30 pm – 7:30 Brazilian Jiu-Jitsu (gi)

7:30 pm – 8:45 Boxing ( all levels)

 

Tues & Thurs:

 

9:30 am - 11am - Brazilian Jiu-Jitsu ( gi & no- gi )

 

5:30 pm – 6:30 Submission Wrestling / No-Gi BJJ

5:30pm- 6:30 - Fighter fitness/ Fundamental Boxing.

6:30 pm – 7:30 Bang Muay Thai kickboxing

** Our MMA program includes the no-gi and the Muay Thai program.

6:30 pm - 7:30 Essential BJJ for beginners

6:30 pm – 8:00 Self defence

7:30 pm – 9:00 Competitor training class / open mat (MMA , Boxing , Muay Thai kickboxing and BJJ)

 

Friday:

 

Open Mat – 5:30pm-7 pm.

 

Saturday:

 

11:00 am – 12:30 pm Fighter Fitness and Boxing (all levels)

1pm – 2:30 BJJ (no-gi) Starts mid October.

 

Sunday:

 

11:00 am – 12:30 pm BJJ (gi)

cool

Cold water Showers to refresh

Posted on September 12, 2016 at 10:55 AM Comments comments (0)

2-MINUTE COLD WATER SHOWER CHALLENGE

End your morning shower with 2-minutes of cold water. It’ll be tough the first couple times, but you’ll be amazed at how refreshing it becomes.

This was posted by

Michael DiCroce

https://www.linkedin.com/groups/99851/99851-6179634018603061248" target="_blank">Co-Creator of Awake and Alive


Thanks for the great post Michael would be refreshing.  I have always used cold water baths when I have injured myself.  The sooner the better 5 - 15 minutes and continue for 3 - 5 days depending on the injury.  It works, must have a tolerance for cold.  

Anne Parr PRO TRAINER FIS 

Yoga should not hurt

Posted on September 11, 2016 at 3:15 PM Comments comments (0)

 

Important practice Yoga Without Discomfort

Great Article from  Sherri McMillan Business of PT

Yoga is a strengthening exercise that can also have calming and relaxing benefits. While Yoga is just that for many of our clients….it isn’t that way for all of them. Here is a question I received from one of my clients and my response. I thought this info would be helpful for you and your clients!

 

“I really love Yoga but it kills my wrists. Whenever my instructor brings us into Plank, Downward Dog, Upward Dog or Cobra while everyone else is finding their inner Zen, I am about ready to scream! What am I doing wrong?” G.D. Vancouver WA

 

Here is what I told my client:

 

“Surprisingly, you’re not alone!

 

Yoga, a program that is supposed to be gentler on the body and bring peace, calm and relaxation, for many people does the exact opposite.

 

Your ability to perform the below exercises without pain and discomfort, depends on a number of factors and with some yoga modifications you could practice yoga discomfort and pain free.

 

Conditioning

 

childspose  When first developing your muscular strength and endurance, your ability to hold many of these poses for very long will be limited. While the instructor may be cueing you to hold the pose for five or more breaths, your body may be at its limit at one or two breaths. It’s extremely important that you listen to your body and remember this – you know your body better than anyone. There’s a big difference between challenging yourself and pushing past your current limits. Find your point of challenge and then when you’ve had enough, move into a recovery pose like Child’s Pose. It will allow the opportunity for your muscles to relax and relieve some of the tension in your wrists. When you’re ready, you can join in again. After time, you’ll notice you can hold the poses for more breaths before finding it necessary to take a break.

 

Weight & Height

 

plank downdog cobra - If your instructor is 5 foot nothing and 100 pounds when soaking wet, it’s no wonder they can hold the poses for what seems like an eternity. The heavier you are, the harder the poses. So for a woman who is 120 pounds, holding a pose for 5 breaths, might be equivalent in intensity to a woman who is 160 pounds holding a pose for 2 breaths. It’s all relative. That goes for height as well. The taller you are, the longer your load and therefore the harder the poses. If you are heavier and taller, either hold your poses for shorter periods of time or look for ways to decrease the load on your muscles and joints. For example, for Plank, perform the pose from your knees versus your toes. For Downward Dog, bend your knees more. For Upward Dog/Cobra – allow your thighs to lightly rest on the floor.

 

Joint Structure

 

Each of the poses G.D. referred to above, put his wrists in a very extended position. Depending on joint structure (the size of your wrists, the way the bones align), some people have more issues than others. The good news is that each of the poses above can be done from an elbows position versus a wrist position which many people find a lot more comfortable.

 

Remember Yoga is all about the Mind/Body balance and it’s hard to find that balance when you’re fighting against your body. Listen to your body, progress gradually and celebrate the beauty of your uniqueness and your individual strengths”.

 

Yours in health, fitness & business,

Sherri McMillan

Giving the options always allows a wide variety of physical conditions such as arthritis, carpel tunnel etc. to be part of a yoga class


Anne

ParticipACTION preparing kids for active play

Posted on September 9, 2016 at 8:40 AM Comments comments (0)

Your monthly dose of motivation

 

📨 Forward to a friend

 

ParticipACTION's Backpack Must-Haves for Active Play

Dear Unknown,

 

Summer is ending and the kids are headed back to school. On the one hand if you’re a parent, summer is a great time to see kids being kids—running, playing, swimming and enjoying the outdoors. On the other hand, it can be a pretty demanding job to keep kids entertained.

 

As kids head back to school, keep up the summer fun by packing them with ParticipACTION’s six backpack must-haves for active play. The bonus is, regular exercise will improve academic performance, reduce stress and help to build social skills. What better way to set them up for success?

            At this time of year, it’s easy for parents to get overwhelmed by all the tips and tricks for how to set up their children for success in the coming school year. What books should they be reading? What stationery do they need? What time should they go to sleep? The list goes on and on.

But one of the best things you can do to encourage your child’s academic success, reduce their stress, build their social skills and confidence is actually super simple – encourage regular exercise!

Sports teams and activities are part of the equation, but you really need to give kids the chance to be active throughout the school day in every way possible—playing at recess and lunch, walking or wheeling to and from school, making up their own fun and letting off steam.

Your child’s backpack, if packed with all the right things, is the perfect opportunity for you to encourage more spontaneous, outdoor activity.

Check out this infographic for ParticipACTION’s six backpack must-haves:

STEP COUNTER

Let your kids log the total amount of steps they take in a day and make a game out of getting healthy. You might be surprised by how excited they get about reaching their step goal each day.

RUBBER BALL/CHALK/SKIPPING

63 percent of kids’ free time is spent being sedentary, so send kids to school with something to encourage spontaneous, active games with friends. Having a ball on hand can mean the difference between playing a game with friends rather than staring at a screen.

MOBILE PHONE

This one will inevitably generate some discussion as some schools don’t allow cell phones on campus whatsoever. But, many parents worry about the safety of their kids and a phone can help you stay in contact while your child walks, wheels or plays outside with friends. Don’t have a phone, or don’t want one? Send them out with a buddy or have them call when they get home.

DOWNLOAD THE INFOGRAPHIC

ParticipACTION's Backpack Must-Haves for Active Play

ParticipACTION's Backpack Must-Haves for Active Play

JACKET

Weather is one barrier to active play, so make sure your child is ready for anything by packing a good jacket. I don’t know about you, but some of my favourite memories as a kid involved playing in the rain.

SUN HAT AND SUNSCREEN

Kids need a sun hat and sunscreen in order to protect them from the rays. Make sure your children are prepared to take full advantage of the sun without having to worry about a nasty burn.

HELMET

Did you know that 58 per cent of parents say their kids are always driven to and from school? Active travelers get as much as 45 additional minutes of moderate to vigorous physical activity per day. Wheeling or walking to and from school will quickly add up to a healthier lifestyle.

As a parent, I sometimes feel like I’m in possession of a beautiful secret—that physical activity will give my kids success and joy in every area of their lives, more than almost anything else I can give them. Active kids have better concentration. More fun. Better social skills. Less anxiety and depression. More confidence. What more could you want for your child this school year? Encourage them to be more active and everything else will follow.


https://email.participaction.com/acton/rif/19396/s-0041-1609/-/l-0009:2cc/q-000b/showPreparedMessage?sid=TV2:5is6Wiiii" target="_blank">ParticiACTION


The benefits of Whey Protein

Posted on August 5, 2016 at 10:55 AM Comments comments (0)

shakes  

The Benefits of Whey Protein

 

Protein is the building block of muscle, which is why it is so essential to fuel your body with protein after a workout if you want to see muscle gains. Exercise causes muscle protein breakdown, which means you need to replenish protein to increase protein synthesis within your muscles. One of the best ways to get your protein is to consume whey protein, which is easily consumed in a shake. Why choose whey protein over other protein options? Here are just a few of the benefits why protein has to offer.

 

Benefit #1 – Increase Strength and Size

 

One of the main benefits of whey protein is its ability to help you increase your strength and size. Research has shown that individuals taking whey protein have enjoyed great increases in muscle strength and fat-free mass. Whey protein can be especially beneficial when consumed both before and after a workout for muscle gain.

 

Benefit #2 – Reduce Hunger

 

If you are trying to lose fat while working towards muscle gains, you may be cutting your calories. Whey protein can help you achieve your goals, since it helps to reduce hunger. Studies have shown that consuming whey protein can reduce the levels of the hunger hormone for several hours. It’s common to feel hungry after working out, so a whey protein shake offers a great way to reduce hunger and stick to your nutrition plan.

 

Benefit #3 – Improve Your Immune System

 

Keeping your immune system strong and healthy is important when you are working out hard. Strenuous workouts have the potential to negatively impact your immune system by reducing glutathione levels. When you supplement your diet with whey protein, it helps to keep glutathione levels from plunging so low, which helps to keep your immune system strong. This can also help to reduce the impact of strenuous exercise on your gastrointestinal and nervous systems as well.

 

 

Benefit #4 – Preserve Muscle and Lose Fat

 

If your goals are muscle gains and fat loss, whey protein can help you to preserve muscle while losing fat. Studies have shown that adding whey protein to a reduced calorie diet can help you preserve muscle and lose body fat. In some cases, people trying to lose fat cut calories and the body begins to turn to muscle for the energy it needs. However, when you add whey protein to the mix, the protein protects and preserves your muscles while allowing you to lose extra body fat.

 

Benefit #5 – Fast Digestion and Bio-Availability

Post Workout Shakes And Why You Should Use Them

 

While many different forms of protein are available, whey protein offers an excellent choice because it can be digested quickly and it offers excellent bio-availability. If you consume protein like chicken or steak, it takes time for the body to break down the food so it’s available to your muscles. You don’t have this problem with whey protein. It’s quickly available to your muscles, which makes it an excellent form of protein to use when you’re choosing a protein source for your post workout nutrition.

 

Post Workout Nutrition and Shakes for Muscle Gain and Fat Loss

 

What shakes would i take to increase growth? If you do not provide your body with the proper post workout nutrition, you will not see the muscle gains and fat loss that you want.

 

While exercise is essential for gaining muscle and losing fat, it does place physiological stress on the body. When you exercise, the muscles’ fuel resources have been depleted and minor damage has occurred. This means that your muscles need repaired and replenished. Of course, the damage and depletion allow your muscles to adapt, as long as you only allow your muscles to be in this state for a short period of time.

 

 

Exercise tears down your old, less adapted muscles so the body can build more functional muscles. This process is often referred to as remodelling. However, unless you provide your muscles with the right materials, they will not be able to remodel themselves.

 

What should the goals of your post workout meal be? Your post workout nutrition should focus on accomplishing the following:

 

Reduce the muscle protein breakdown that exercise causes

Reduce fatigue and muscle soreness

Reduce cortisol levels after workouts

Replenish depleted levels of muscle glycogen

Enhance overall post workout recovery

Increase protein synthesis within the muscles

One of the best ways to make sure your body is getting the post workout nutrition it needs is to start drinking protein shakes after your workout. Protein shakes with whey protein offer many benefits. If you are not convinced that whey protein shakes are a great choice, here’s a closer look at the benefits of whey protein, how protein shakes enhance results, the continued importance of macro and micro nutrients, and other helpful post workout information.

whole article   http://www.healthornutrition.com/post-workout-shakes-use/

try a Vegan Shake 

Never Do This Exercise... Plus: The 5 WORST Exercise Mistakes That Are Destroying Your Metabolism, Keeping You Flabby, Weak & Injury-Prone by Shin Ohtake, Fitness & Fat Loss Expert, Author of MAX Workouts

Posted on July 26, 2016 at 10:25 AM Comments comments (1)

 

Surprisingly, not all exercises are good for you. In fact, research has discovered that doing crunches, sit-ups and other ab-targeted exercises will NOT help you get flat, washboard abs.

 

The problem is when you do conventional ab exercises, your stomach muscles feel sore, which fools you into thinking that you’re working your abs. Yet, after weeks of religiously doing your ab routine, your belly looks just as bloated and soft as it did before. All that time and pain for nothing!

 

Here’s the TRUTH…

 

Crunches, sit-ups, side bends (and other common ab exercises) force you to bend and contort your body in unnatural ways. This may come as a surprise, but your abs were NOT designed to crunch, twist, or bend. In fact, it’s the complete opposite!

 

The real role of your abdominal muscles is to PREVENT your mid-section from crunching, twisting, and bending. That’s right, your abs are a stabilizing force designed to resist movement in order to protect your spine.

 

So even though you “feel the burn” when you do crunches and sit-ups, you’re actually putting unnecessary pressure on your back, causing more harm than good. These ab exercises can cause lower back injuries by forcing your spine to bend too much, and they do very little to actually help you get a flat, tight stomach.

 

The key to getting sculpted abs is to burn off that stubborn layer of belly fat that’s hiding them. On the next page, I’ll show you how to quickly burn away the “ab flab” so you can finally carve out those lean, ripped abs.

 

But first, here are the 5 WORST exercise mistakes you MUST stop making (if you want to crank up your metabolism so you can melt away stubborn body fat and KEEP it off)...

Mistake #1: Doing Long Bouts of Cardio

If you’ve been doing cardio workouts to try and slim down, I have some alarming news…

 

Steady-state cardio (like jogging or doing the elliptical) increases the production of a stress hormone called cortisol. Cortisol causes weight gain and makes it more difficult to burn off stubborn belly fat.

 

That’s why no matter how much cardio you do, you can’t seem to raise your metabolism and you always hit a plateau eventually.

 

Even worse, too much cardio accelerates aging! When you put your body under prolonged stress, you start producing free-radicals, which damages your cells and causes inflammation…and inflammation is what makes you OLD. Yikes!

 

But, there is a RIGHT way to do cardio. Stick with me because I’m going to reveal what you can do to get insane results in half the time of your regular cardio workout—without causing unnecessary stress on your joints. (Once you learn this simple trick, you’ll kick yourself for not doing it all along!)

Mistake #2: Doing Isolated Exercises

Doing isolated exercises (like bicep curls and tricep extensions) will NOT help you build lean muscle and get toned & fit. When you do these “isolated” exercises, you’re only working one muscle at a time. The problem is that these exercises do very little to increase your metabolism.

 

Here’s why: In order to boost your metabolism, your heart rate has to be raised to a certain level. But when you’re only working ONE muscle at a time, it’s virtually impossible to recruit enough muscle fibers to increase your heart rate significantly, so you’ll never be able to spike your metabolism or maximize your calorie burn.

 

If you want to slim down and tone up fast, you need to do exercises that stimulate as many muscles as possible at the same time.

Mistake #3: Using Gym Machines

Those big, shiny machines sure make the gym look high-end, but truthfully, the only thing they’re good for is for sitting down while you tie your shoes or catch your breath!

 

The problem is this: Machines alter the way your body naturally moves, restricting your range of motion. This severely limits your ability to fully activate all of your muscles fibers, which means less fat burning and less muscle toning.

 

Worse yet, machines can cause muscular imbalance and excessive strain on your joints, leading to nagging injuries down the road.

 

If you want fast results, you MUST incorporate exercises that allow your body to move naturally with full range of motion so you can skyrocket your metabolism and put fat-burning on autopilot.

Mistake #4: Repeating The Same Workouts Over & Over

Repeating the same workout routine over and over is a surefire way to STOP getting results. We’re creatures of habit and we tend to stick to things we’re familiar with and good at. But when it comes to working out, if you want to make progress and keep seeing changes in your body, you’ve got to start switching things up.

 

You see, your body has an amazingly ability to adapt quickly and when it does, that’s when you hit the dreaded plateau and you STOP making progress.

Mistake #5: Doing Loooong Workouts

Longer workouts do NOT equal better or faster results. If you’ve been slaving away at the gym and your body isn’t visibly changing, you can’t do more of the same thing and expect a different result.

 

When it comes to getting lean and fit, your body responds to quality over quantity. I’m going to tell you the #1 way to super-charge your workouts—this simple, yet overlooked method is the single fastest way to getting lean and ripped while cutting your workout time almost in half. This technique will open up a can of whoop-ass on your workout!

How To “Fix” Your Metabolism

Alright, now that you know what NOT to do, here’s the good news…

 

Science has proven that there are specific types of exercises that trigger a potent fat-burning effect, which skyrockets your metabolism and boosts your fat-burn for up to 48 hours after your workout is over.

 

These exercises activate more of your muscle fibers, which creates a bigger metabolic boost, demanding more fat to be burned for fuel—so you can burn off the fat and KEEP it off.

 

There’s even more good news…

 

These exercises also stimulate your youth-enhancing hormones so you can slough away old, dead cells — making you look and feel years younger!

 

Listen: getting a lean, defined body with a rock-solid core is easy once you know HOW to trigger the right hormones in your body (and stop the production of the bad hormones that are making you fat and old).

Learn more from the author by Shin Ohtake, Fitness & Fat Loss Expert, Author of MAX Workouts

The 5 Best Most Effective Abdominal Exercises

1) Hanging Leg-Raises: A strenuous exercise, the hanging leg raise is a product of true gymnasts. All you need is a chin-up bar or equivalent setup. Grab the bar with an overhand grip about shoulder width apart, and while bending your knees raise your hips and curl your back as you bring your thighs to your chest. Lower slowly, and repeat.

 

2) Fat-Bar Holds: Again with a chin-up bar or equivalent, hold onto the bar with an overhand grip and hang with your arms and body completely straight. Hang for as long as possible until you can't hold on any longer, then rest for a minute and repeat. Remember you want to improve your strength, so aim to hang for a longer amount of time during each rep.

 

 

3) Overhead Reverse Lunge: All you need for this exercise is a light barbell or long wooden pole or equivalent. Hold the bar high above your head with arms straight, and step backward with one leg and slowly lower your body until your knee is bent at a right angle. Do multiple sets of 15-20 reps with rests in between.

 

4) Leg Raises: While lying on your back extend your legs and raise them off the floor to the highest degree while keeps your knees only slightly bent. Slowly bring your legs back down towards the ground, at about 6 inches from the ground, curl your legs towards your chest. Repeat 15-20 times.

 

5) Planks: While in push-up position, bring your arms in close to your chest, elbows tucked in and fists up near your face. Raise your body up off the ground and maintain a straight "plank-like" posture for 60 seconds. Only your toes and forearms should be touching the ground. After each rep, switch positions. Flip over and have your back towards the ground and chest pointing skyward, again only your feet and forearms should be touching. Keep your back straight and hold position for 60 seconds.

All these exercises are for those who frequent the GYM 

ENJOY!

Post Workout Nutrition importance

Posted on July 19, 2016 at 11:30 AM Comments comments (0)

 

Post Workout Nutrition and Shakes for Muscle Gain and Fat Loss

 

What shakes would i take to increase growth? If you do not provide your body with the proper post workout nutrition, you will not see the muscle gains and fat loss that you want.

 

While exercise is essential for gaining muscle and losing fat, it does place physiological stress on the body. When you exercise, the muscles’ fuel resources have been depleted and minor damage has occurred. This means that your muscles need repaired and replenished. Of course, the damage and depletion allow your muscles to adapt, as long as you only allow your muscles to be in this state for a short period of time.

 

Exercise tears down your old, less adapted muscles so the body can build more functional muscles. This process is often referred to as remodelling. However, unless you provide your muscles with the right materials, they will not be able to remodel themselves.

 

What should the goals of your post workout meal be? Your post workout nutrition should focus on accomplishing the following:

 

 

Reduce the muscle protein breakdown that exercise causes

Reduce fatigue and muscle soreness

Reduce cortisol levels after workouts

Replenish depleted levels of muscle glycogen

Enhance overall post workout recovery

Increase protein synthesis within the muscles

One of the best ways to make sure your body is getting the post workout nutrition it needs is to start drinking protein shakes after your workout. Protein shakes with whey protein offer many benefits. If you are not convinced that whey protein shakes are a great choice, here’s a closer look at the benefits of whey protein, how protein shakes enhance results, the continued importance of macro and micro nutrients, and other helpful post workout information.

 

shakes

 

The Benefits of Whey Protein

 

Protein is the building block of muscle, which is why it is so essential to fuel your body with protein after a workout if you want to see muscle gains. Exercise causes muscle protein breakdown, which means you need to replenish protein to increase protein synthesis within your muscles. One of the best ways to get your protein is to consume whey protein, which is easily consumed in a shake. Why choose whey protein over other protein options? Here are just a few of the benefits why protein has to offer.

 

Benefit #1 – Increase Strength and Size

 

One of the main benefits of whey protein is its ability to help you increase your strength and size. Research has shown that individuals taking whey protein have enjoyed great increases in muscle strength and fat-free mass. Whey protein can be especially beneficial when consumed both before and after a workout for muscle gain.

 

Benefit #2 – Reduce Hunger

 

If you are trying to lose fat while working towards muscle gains, you may be cutting your calories. Whey protein can help you achieve your goals, since it helps to reduce hunger. Studies have shown that consuming whey protein can reduce the levels of the hunger hormone for several hours. It’s common to feel hungry after working out, so a whey protein shake offers a great way to reduce hunger and stick to your nutrition plan.

 

Benefit #3 – Improve Your Immune System

 

Keeping your immune system strong and healthy is important when you are working out hard. Strenuous workouts have the potential to negatively impact your immune system by reducing glutathione levels. When you supplement your diet with whey protein, it helps to keep glutathione levels from plunging so low, which helps to keep your immune system strong. This can also help to reduce the impact of strenuous exercise on your gastrointestinal and nervous systems as well.

 

Benefit #4 – Preserve Muscle and Lose Fat

 

If your goals are muscle gains and fat loss, whey protein can help you to preserve muscle while losing fat. Studies have shown that adding whey protein to a reduced calorie diet can help you preserve muscle and lose body fat. In some cases, people trying to lose fat cut calories and the body begins to turn to muscle for the energy it needs. However, when you add whey protein to the mix, the protein protects and preserves your muscles while allowing you to lose extra body fat.

 

Benefit #5 – Fast Digestion and Bio-Availability

 

While many different forms of protein are available, whey protein offers an excellent choice because it can be digested quickly and it offers excellent bio-availability. If you consume protein like chicken or steak, it takes time for the body to break down the food so it’s available to your muscles. You don’t have this problem with whey protein. It’s quickly available to your muscles, which makes it an excellent form of protein to use when you’re choosing a protein source for your post workout nutrition.

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