We are so excited to announce that as of January 7th, 2019, Kyle Tomlin will be joining our #fitfam as the newcanfitproVice President of Operations!
Kyle comes to us with exceptional experience working in a membership-based organization at the Retail Council of Canada (RCC) where he is currently the Vice President of Marketing, Partnerships and Events.
He has 20 years of organizational leadership and has been a Certified Meeting Professional for 15 years. Under his leadership, RCC’s flagship event, STORE, grew to become Canada’s biggest retail conference. He was also part of a full technology platform launch that brought a new CRM to RCC. Prior to joining RCC, Kyle spent 6 years leading Canadian operations at the International Council of Shopping Centres.
On a more personal note, Kyle and his wife Stephanie have two sons Isaac (5) and Lucas (3). He is a huge baseball fan (favourite team is the Chicago Cubs) and has seen a baseball game in every major league baseball park. He incorporates fitness into his life by playing recreational ice and ball hockey.
Kyle is eager to get started with us in the new year. You will get a chance to get to know him better through our Facebook Live on January 8th, 2019.
We would once again like to thank Nathalie Lacombe, outgoing VP of Operations, for her commitment and dedication to canfitpro over the last 10 years and her continued support during Kyle’s transition.
Nathalie’s last day with canfitpro will be January 31, 2019.
The holiday count down is on! To stay happier and healthier this season, treat holi-days as days, don’t turn them into holi-weeks or holi-months! The following tips will help keep you and your clients feeling like sprightly elves, rather than melting snowmen and women, as the New Year approaches.
Have a game plan for the season. Map out the season’s parties and events in your calendar, and decide which events to have small indulgences at, and which events you will stick to healthy eating. For instance, your aunt is baking your favorite chocolate torte cake for a weekend party in early December, and you have a work potluck holiday event that same week. Perhaps you make the choice to enjoy your aunt’s cake, but not indulge in sweets at the holiday potluck. Instead, bring a fruit salad to the work party, so you have a healthy option if you are craving something sweet.
Plan for when your plan fails. If you planned not to eat at the work party, but had too many desserts anyway, followed by more unhealthy eating at home…now what? The key is if you fall off the healthy eating wagon, get back on as soon as possible. Don’t wait days or weeks, get back on track at the next meal or snack.
Log Your Food. If you’ve fallen off track for one or more days and are finding it hard to get back on track, logging your food in an app like MyFitnessPal or LoseIt is a great way to snap out of an unhealthy eating cycle. Know there is wiggle room between weight loss and weight maintenance of a few hundred calories, so a small indulgence will not increase your weight, but larger and continued indulgences will. Be careful though, even with smaller indulgences, the sugar can keep you hungry and craving more sugary food.
Weigh yourself daily or weekly. This is a helpful form of accountability. It is easy to nip a two or three pound weight gain in the bud if you catch it early, but several weeks of unhealthy eating and not weighing in can lead to a larger weight gain that is harder to take off.
“Be Picky,” says Chet and Pat Skibinski, co-directors of 1 Fitbug Training & Consulting, an incorporated company in Guelph, that focuses on senior fitness, as well as CPR and First Aid training for fitness instructors and healthcare professionals. “Your senses can be overwhelmed by the holidays. Rather than mindless choices, make picky choices that leave your body feeling energized.”
Be mindful about your nutrition. Chet and Pat recommend having fun while following their three Mindful Nutrition Guidelines. “Whatever the occasion, these will get you through.”
1) Have a balance of quality macronutrients (good protein, good carbs, good fats)
2) Have a balance of calories going IN vs OUT.
3) Time your calories over the day.
Keep tempting foods out of sight. “The biggest rule in my house for avoiding junk food is: OUT OF SIGHT, OUT OF MIND!” says Teresa Sisi, canfitpro Personal Training Specialist. “Everyone is going to give you chocolate as gifts, so the best way to avoid gaining the extra weight from packaged sweets during the holidays is to either re-gift the chocolate or hide it somewhere where you will not come across it every day.”
Increase your movement.“Since we tend to eat more during the holiday season, an effective way to avoid putting on the excess weight is to increase the frequency of your workouts,” says Sisi. “At least this way, you will rev up your metabolism to burn more calories.” One way to add more movement is to have the family take a walk after the holiday meal or between courses. Ask guests to bring weather-friendly footwear, so it’s easy to get up and move together.
Prioritize stress reduction. The stress of the holidays can lead to overeating and poor food choices. Take charge of your stress. Keep detailed to-do lists, and chip away at any large stressor. For example, if gift giving is stressing you out, don’t wait until the last minute to buy gifts. Start ahead of time…even stopping to buy one gift after work today, will take the pressure off a few weeks from now. Even if your free time dwindles, commit to shorter stress reduction activities, such as 10-minute walks or movement bursts, five minute meditations, taking five deep breaths, etc. Plan to do things that make you happy, even if you can only fit in short bursts of desired activities, such as reading a book or enjoying the holiday lights.
Practicing these tips will keep the season healthy, merry and bright! Happy Holi-DAYS!
Tricia Silverman is a registered dietitian, wellness coach, and fitness instructor. She’s a 2018 canfitpro World Fitness Expo Presenter, and 2018 SCW Fitness Florida Convention Presenter of the Year. She created and leads the SCW Nutrition for Active Aging Certification
Unlike most months, when I will introduce you to a new movement, this month I tackle injuries, more specifically plantar fasciitis, how to deal with it on a day to day basis, and how to help you speed up your recovery from it, once you’ve been properly diagnosed. A proper diagnosis is KEY.
Firstly, what is plantar fasciitis (PF)?
PF is a common cause of heel pain which involves inflammation of the plantar fascia, a thick band of tissue that runs from the heel of your foot (calcaneus) to the heads of your toes (metatarsal heads). To simplify further, plantar fasciitis is an over use injury of the plantar fascia, generally located at the inner portion of the heel bone (calcaneus).
Knowing that plantar fasciitis is an overuse injury indicates some sort of muscular imbalance happening in the ankle complex. While this is true from a mechanical stand point, we also need to consider the sensory connection. In fact, according to Dr. Emily Splichal (founder of EBFA- Education Based Fitness Academy and of the Barefoot
Certifications- www.evidencebasedfitnessacademy.com), “Understanding the sensory connection is KEY because a lot of PF is a loss of foot-to-ground sequencing with the stimulus coming in (vibrations). Walking and stabilizing, and the rate of impact forces coming in…it’s all a TIMING game.”
The secret to this timing game is about creating stiffness (an isometric contraction) in the lower leg and foot prior to hitting the ground. It has to be anticipatory, also known as pre-activation.
If you have muscular imbalances you may not be able to create the proper stiffness required at contact. Why not?
Because the rate at which the forces come in is far too fast! Waiting until your foot strikes the ground to react to whatever surface we contact is just not physically possible. Fast twitch muscles are slower than the forces coming in. In other words, we have to sub-consciously react with “stiffness” before ground contact, otherwise those impact forces are not absorbed by the fascia, but by the tendons and muscles, there-by contributing to overuse injuries, perhaps plantar fasciitis.
Some KEY points:
Impact forces coming into our body are perceived as vibrations.
Vibrations are absorbed in our fascia that surrounds muscles, when everything is working correctly. When we have imbalances or the inability to create stiffness in the lower leg, impact forces that come into the body, via the foot, are not absorbed correctly.
If we’re unable to properly absorb those forces, then they resonate through the leg and foot contributing to soft tissue injuries.
So, if you are currently dealing with plantar fasciitis there are a few things that can be done.
Work on sensory perception: Spend time barefoot daily, during exercise or at the very least indoors at home. Consider a Naboso mat to help with increasing the foot’s ability to “read” information by working on those receptors found in our feet.
****Please note that this should NOT override any instructions you have been given by your own practitioner, and that you should always get medical clearance when applying any new methods.
If you’re interested in learning more about this highly complex neuromuscular and mechanical structure and its relationship to our core, breathing, the brain, how to assess it and look at it functionally, then check out my Barefoot Specialist Level 1 Certification at www.KennedyLodato.com
“Remember, every exercise that involves the foot is a foot exercise.” EBFA Global.
Kennedy Lodato (Coach Kennedy) is a 27-year veteran of the fitness industry. He has spent 16 years as a Trainer and 11 years educating to the fitness Industry. Before pursuing the role of fitness educator, he occupied the positions of Personal Trainer, Sport Conditioning Coach, Personal Trainer Manager, and Fitness Programs Coordinator at Ryerson University. Kennedy is a three-time recipient of the canfitpro PRO TRAINER of the Year award, and an instructor for various industry companies. For more information visit: www.KennedyLodato.com
This recipe, from my book Hot Detox, works well with most medium-size fish, but choose one that’s sustainable. Enjoy sablefish, Pacific cod, Pollock, perch, wild salmon, local white fish or trout.
You want your fillets to be half to three-quarters of an inch thick so that they cook evenly, but if you have a thinner fillet (like trout), just reduce the cooking time.
This recipe takes less than 20 minutes to cook — ideal if you have last-minute guests over for dinner. The taste is gourmet, so don’t be surprised if your friends want to join you on this cleanse! If dining solo, slightly undercook the portions you keep as leftovers so they will reheat deliciously. The turmeric and garlic will help the liver detox go smoothly.
Makes 4 servings.
1⁄4 cup chicken broth
2 Tbsp yellow mustard (look for a sugar- free mustard made with turmeric)
3 Tbsp organic lemon juice, divided
2 Tbsp fresh dill, basil, tarragon or oregano, chopped or 2 tsp dried if fresh is unavailable
1 tsp coconut nectar
4 medium fillets of fresh fish (about 1 lb)
2 Tbsp coconut oil, melted
To taste pink rock or gray sea salt
2 cloves garlic, minced
1⁄4 tsp ground turmeric
Chopped green onions
To make the sauce, whisk together the broth, mustard, 1 tablespoon of the lemon juice, fresh herbs and coconut nectar, and the turmeric if using, in a small bowl. Set aside.
Preheat the broiler to high. Place an ovenproof skillet or cast-iron pan
six inches below the broiler, for about 10 minutes, to get it very hot.
While the pan preheats, combine the coconut oil, the remaining 2 tablespoons of lemon juice and salt in a shallow dish. Add the fish and set aside to marinate.
Using an oven mitt, carefully remove the pan from the oven. Transfer the fish (skin side down if the fish has skin) to the hot pan (reserve the marinade.) Place the pan under the broiler. The fish will cook quickly, usually in five to seven minutes, depending on the thickness. Test with a fork; it should flake easily. The fish tastes best when it’s still rare inside. Transfer the cooked fish to a serving dish with a lid, cover and set aside in a warm spot.
Using the same skillet, add the reserved marinade, prepared sauce and garlic. Cook over medium heat until the mixture reduces and thickens. Pour over the fish, and serve with a garnish of green onions.
I like to serve this fish with a Tomato Fennel Ragout.
1 Tbsp olive oil
1 cup red onion, chopped
1 bulb fennel, chopped
1 cloves garlic, minced
4 cups Roma tomatoes, chopped
To taste pink rock or gray sea salt
1 small sprig fresh basil
3 sprigs fresh thyme
1 tsp apple cider vinegar
1/2 cup fish or chicken broth
Heat 1 tablespoon of olive oil in a large sauté pan over medium heat.
Add 1 cup of chopped red onion and sauté until trans- lucent (approximately five minutes).
Add 1 chopped bulb of fennel (trimmed and cored) and 2 cloves of minced garlic and sauté for five minutes.
Add 4 cups of chopped Roma tomatoes and season with pink rock or gray sea salt.
Tie together 1 small sprig of fresh basil and 3 sprigs of fresh thyme with kitchen string and throw into pan.
Cook for 15 to 20 minutes on medium-low heat until mixture has thickened.
Add 1 teaspoon of apple cider vinegar and 1⁄2 cup of fish or chicken broth, and cook for another 10 minutes.
Remove sprigs. Check for seasoning and adjust to taste.
Recipe reprinted with permission by Julie Daniluk RHN and HarperCollins/
Nutritionist, Julie Daniluk, RHN, hosts Healthy Gourmet, a reality cooking show, now shown in over 70 countries. Her award-winning bestseller, Meals That Heal Inflammation, has helped over 100,000 people enjoy allergy-free foods that taste great. Julie’s latest book, Hot Detox, was the #1 Canadian health book in 2017, with 11 weeks on the best-seller list.
She has appeared on hundreds of television and radio shows, including The Dr. Oz Show, and is a resident nutrition expert for The Marilyn Denis Show.
You may have heard this before. “Don’t eat before a meal; you will spoil your dinner”. My tip for the holiday season is exactly that: Spoil your dinner. Yes. Do it.
The key is to slowly change the limiting belief that you need a certain amount of food in order to feel satisfied. You don’t. The only reason why your stomach has a large capacity is to allow your ancestors to store enough food for a few days until they had a chance to hunt their next prey. In our society, food is readily available. We no longer need to wait a few days before getting fed again
The holiday season will present multiple opportunities to overeat and get tempted by foods that aren’t on your healthy-choices’ list. In order to better resist the temptation, have a bowl of soup before going out to a restaurant. Not only will you save money on an appetizer, you will also be able to resist the bread or the platter of deep-fried stuff ordered for the table. If you have eaten already, your order choice will more likely be smaller and healthier than if you are starving.
Keep in mind that you only need a small amount of food when you place your order at the restaurant. Reinforce your internal thoughts by saying to everyone else: “I had a late lunch and I am not really hungry” or “I already had an early dinner”. This will help you avoid comments on the small amount of food you are ordering.
Continually remind yourself of your new belief. Kick the old limiting beliefs: “An appetizer is not enough food for me” or “An entrée is not enough, I need to order an appetizer too”. Repeat instead: “I ate already, so this small appetizer is perfect for me and will be plenty of food.” Change the belief that you need to feel full. You really don’t.
This doesn’t only apply to restaurants. Eating before you go to a friend’s house is also ideal, especially if you know that the place where you are going will have not-so-healthy options. Physically stand away from the buffet and indulge on conversations instead of treats.
The rule also applies for running errands. Always make sure you go grocery shopping on a full stomach. The stores are transformed into giant gingerbread houses at this time of the year and temptations are more irresistible than ever. There is nothing more detrimental than to shop on an empty stomach. When you are hungry, you get tempted by items that are definitively not on your list.
So, go ahead, spoil your dinner!
“The key is to slowly change the limiting belief that you need a certain amount of food in order to feel satisfied.”
Founder of the THINK Yourself® ACADEMY, Speaker, Master Life Coach, No.1 Best-Selling Author of seven books on wellness and empowerment, FIS and PTS certified, and 2007 Fitness Instructor of the Year, Nathalie Plamondon-Thomas combines 25 years in sales and 30 years in the fitness industry. She uses neuroscience to get you transformational results.
Pumpkin seeds, sesame seeds and turkey, or black beans — this salad is packed with protein. Protein helps stabilize blood sugar, which helps prevent adrenal strain. The amino acid tyrosine is especially important for the adrenal glands as it supports the synthesis of adrenaline (aka epinephrine). Most varieties of seaweed provide all the essential minerals your body needs to support enzyme activity, repair tissues and balance hormones.
Makes 4 servings
1⁄2 lb cooked organic chicken or turkey, sliced into 1⁄2-inch strips, or 3⁄4 cups cooked black beans (or one 14-oz can, rinsed and drained)
5 cups napa cabbage, thinly sliced
2 cups green beans, steamed and chopped
1⁄2 cup carrot, grated
1⁄2 cup green onions, chopped
1⁄2 cup raw pumpkin seeds or sunflower seeds
1⁄4 cup fresh cilantro, finely chopped
3 Tbsp raw sesame oil or extra virgin olive oil
1⁄3 cup dulse flakes
1⁄4 cup raw apple cider vinegar
3 Tbsp raw liquid honey or coconut nectar
2 Tbsp coconut aminos
1⁄2 tsp pink rock or gray sea salt
2 Tbsp raw sesame seeds
In a bowl, mix together all the salad ingredients.
Combine the dressing ingredients in a small bowl or Mason jar. Pour over the salad and toss gently. Sprinkle with sesame seeds and serve.
Recipe notes: Sea vegetables are especially rich in iodine, which is key for supporting thyroid function. With a balanced thyroid, your adrenals function at their best — these glands are connected.
Recipe reprinted with permission by Julie Daniluk RHN and HarperCollins/
Nutritionist, Julie Daniluk, RHN, hosts Healthy Gourmet, a reality cooking show, now shown in over 70 countries. Her award-winning bestseller, Meals That Heal Inflammation, has helped over 100,000 people enjoy allergy-free foods that taste great. Julie’s latest book, Hot Detox, was the #1 Canadian health book in 2017 with 11 weeks on the best-seller list.
She has appeared on hundreds of television and radio shows, including The Dr. Oz Show, and is a resident nutrition expert for The Marilyn Denis Show.
Protein is the hot nutrient of the day; but just how much do you need, and can you easily achieve that through food alone? Health professionals agree a food-first approach to protein is both possible and preferable. Here’s how you can pull that off. And the clincher? It tastes a whole lot better too!
Think protein needs per meal, not per day
While traditional advice focused on meeting daily protein needs, emerging science suggests our bodies make the best use of protein for muscle synthesis when we eat it throughout the day (four meals). These sample meals show how easy this is to achieve with food:
Calculating protein needs per meal (based on 4 evenly spaced meals)
Example: Amount of protein/meal (based on 4 meals; 68 kg body weight)
0.3 g protein/kg body weight
¾ cup Greek yogurt + ¼ cup walnuts + fruit
0.4 g protein/kg body weight
Salad: 1 cup chickpeas + 1 cup pasta + 1 cup veggies + 1 cup milk/soy beverage
0.5g protein/kg body weight
75 g cooked beef (size of your palm) + stir-fry veggies + 1 cup milk/soy beverage
Not all “protein foods” are created equal
In a recent study, three-quarters of shoppers incorrectly categorized peanut butter as “medium” or “high in protein”. In fact, to get the same amount of protein in one 75 gram serving of meat (size of a deck of cards), you would have to eat seven tablespoons of peanut butter (600+ calories).
Here’s a helpful guide from unlock.ca for categorizing protein foods:
For overall health, no single protein source really trumps another, but if you are concerned with calories, choose sources that have the most protein per serving. They all come with a unique package of beneficial nutrients; ideally, you want to be including as much variety as possible.
Take a food-first approach
Most consumers (80%) are looking to get their protein from food and drinks that are naturally high in protein. Food not only tastes better than supplements, it is less costly, less processed and perhaps most importantly, research shows whole foods are greater than the sum of their parts.
Consider this: for muscle synthesis, research shows it’s better to eat the whole egg versus the egg white alone. This synergy also happens when we eat foods together. Not only do you get an excellent source of protein and iron from beef, but eating meat increases the iron absorbed from plant food sources of iron by a whopping 180%. Adding some meat to your lentil/veggie salad, for example, will increase the iron you absorb from the lentils significantly.
Keep things simple – build a “healthy plate”
The back-to-basics advice may seem overly simplistic, but we don’t just eat protein. And when you consider that about 50% of calories in the Canadian diet come from ultra-processed foods (baked goods, salty snacks, fast food, pop), for many of us the healthy plate is a good place to start. Aim for a healthy plate at each meal of the day with:
½ vegetables and or fruit
¼ quality protein (beef, fish, legumes, nuts/seeds, cheese)
How can we make the most of hibernation season, aka winter? Take the Winter Challenge and winterize your next workout!
When it’s moderately cold outside, we can take on the challenge of outdoor workouts that we don’t necessarily have access to in the summer months. Fight the temptation to say indoors and hibernate, and embrace the season.
We already have an idea of the benefits of workouts in general; better sleep, increased weight loss/maintenance, increased muscle mass, decrease of bad stress, etc. However, we can add to these benefits by getting outdoors more often during the winter months.
Some of the top benefits of a Winterized Workout include; increasing Vitamin D (winter sun exposure, while not as intense as summer sun, helps the body to produce Vitamin D), decreasing the chance of infection (common “winter viruses” lurk indoors, i.e. on door handles, therefore, getting outside lessens our exposure to indoor germs), and combating the winter blues (many studies have shown a correlation between movement and decreased feelings of seasonal affective disorder, also know as S.A.D).
Watch your workout world transform with these top Winterized options:
Inline skating becomes ice skating
Summer camping becomes winter camping
Ball hockey becomes ice hockey
Walking becomes brisk winter walking, snow shoeing, skiing, snowboarding, sledding, or even tobogganing
Honourable mention goes to these Canadian favourites that need no winterizing, because they are already winter awesome:
Having a snow ball fight and/or building a fort
If calorie burn is your motivation, check out these averages based on a 150lb person, exercising for just 15-20 minutes (the number in brackets equals average caloric burn for just one hour):
Brisk walk = 120 (360)
Ice Sledding/Tobogganing = 169 (585)
Snowboarding or skiing = 216 (649)
Snow Shoeing = 240 (721)
Skating = 296 (889)
Just having fun and enjoying life outdoors = endless (J)
Being honest, you might not be a ‘Winter Workout Happy Person’, so here are some tips to help you get motivated:
Wearable technology – easy tracking
Workout buddy – accountability and friendly competition
Proper workout gear – research your targeted activity to make a worthy investment for maximum comfort and enjoyment.
Plan your route/time out knowing that in as little as 15-20 minutes you can reap the benefits of an outdoor winter workout
Continue to hydrate before, during, and after your workouts
So, are you up for the Winterized Workout Challenge?
Assata is passionately in love with all things fitness! She is a certified fitness professional and wellness consultant and she has been working in the corporate and commercial fitness industry for more than 10 years.
Graduating with a B.A. from the University of Toronto and a postgraduate diploma in workplace wellness and health promotion, Assata has made a career of helping others meet their fitness and wellness goals.
TORONTO, ON – December 12, 2018 – Canadians crave practical workouts, according to an annual survey of fitness professionals, conducted by Canada’s fitness education leader, canfitpro. Functional Fitness reigns as the #1 Fitness Trend for the second year in a row recognizing that people not only want to look better but need to be able to perform their everyday tasks with ease. Being stronger in movements that are relevant to our everyday lives, such as carrying groceries, taking the stairs, or shoveling snow, allows us to fully enjoy all aspects of our lives.
Active Recovery made its debut on the chart in 2018 at the fourth position, but this year, it climbs to the #2 spot. With high intensity workouts (HIIT), express options increasing, alongside overall everyday stress and overall wellness being more at the forefront of media, Active Recovery is one of the ways we take care of ourselves and our health. Active Recovery has been part of canfitpro programming since day one as it is essential to overall health.
HIIT drops to the #3 spot, the lowest position since the survey’s inception with the 2015 fitness trends. Although still wildly popular, as the format is an effective way to move and sweat in a shorter time, HIIT continues to see growth in gym chains, studios and boutiques; however, this style may need a refresh in order to continue its dominant reign.
Other survey results reveal:
Recognizing the huge impact that what we eat has an impact on our overall health, nutrition and healthy eating programs climbs from #8 last year to #4.
Older Adult Training drops from #3 to #5, however being able to stay independent and lead a healthy life may also be reflected in the gains of Functional Fitness & Active Recovery.
Body Weight Training is gaining in popularity because of television and social media and the accessibility/increasing advancement in gymnastic movements, calisthenics, parkour, outdoor gyms etc.
New in this year’s survey, fitness professionals were asked, outside of physical activity, what are the health and wellness recommendations you make in 2019? Mindfulness debuts as the top trend in that category, along with Diets, Meal Planning / Meal Prep, Self-Love & Meditation round up the top five. This is consistent with Fitness Trends: the more you work out, the more recovery you need physically and mentally.
Canada’s authority in fitness education for 25 years, canfitpro reached its nearly 24,000 members, including fitness professionals (personal trainers, fitness instructors), health club operators and industry suppliers from across Canada to gather the annual survey results.
Media Notes: National and local experts for available for interviews by request.
The top 10 Canadian fitness trends for 2019 are:
1) Functional Fitness (#1 in 2018, #2 in 2017; #1 in 2016) Functional fitness stays put in the top spot. Using multiple muscle groups to strengthen in a holistic way (versus one specific muscle group at a time), functional fitness programs include practical, balance-challenging movements that simulate activities like shoveling snow, carrying groceries, or unloading the car. This focus helps prepare for the physical activities of daily life and counters the negative effects of a sedentary lifestyle.
2) Active Recovery (#4 in 2018)
Recognizing that the ability to work out is limited by the ability to move, active recovery exercises focus on movement and self-care with foam rollers, balls and low-intensity workouts to name a few. If we can take care of ourselves and move as freely as possible, our everyday lives are better, and training is enhanced.
3) High-Intensity Interval Training (HIIT) (#2 in 2018, #1 in 2017)
HIIT is a training methodology involving intense periods of exercise followed by durations of rest. This high-intensity approach is increasingly popular because it provides a good workout in a shorter time than steady-state cardio and because it works for all fitness levels. As Canadians work longer hours and try to maintain balance amidst a busy schedule, HIIT addresses that time crunch, burning fat and improving cardiovascular benefits quickly and effectively.
4) Nutrition and Healthy Eating Programs (#8 in 2018, #5 in 2017)
Combining exercise with healthy eating is the best approach to see the results of your efforts sooner — whether it’s weight loss or advancing your overall fitness level. More Canadian fitness professionals are taking additional training to improve their nutrition expertise, including canfitpro’s Healthy Eating & Weight Loss Coach certification.
5) Older Adult Training (#3, in 2018, #6 in 2017)
This signals the growing demand from Baby Boomers looking to adopt healthier habits to maintain their health and quality of life into their 60s and beyond. Fitness professionals are taking specialized courses and certifications to learn how to train older adults safely and effectively. canfitpro’s Active Aging Certificate is an example of the type of education required to serve this market, while organizations like the International Council on Active Aging are working to build awareness and skills to support active older adults.
6) Express Workouts (#5 in 2018, #4 in 2017)
Express workouts encourage participants to perform multiple exercises at a fast pace to generate maximum results. This is an effective approach for people on a tight schedule – perfect for lunch time or after work. Providing the ultimate convenience, an express workout typically lasts 20 minutes or less.
7) Body Weight Training (#9 in 2018, #9 in 2017)
Using your own body weight to create resistance is a growing workout trend among Canadian fitness professionals and consumers. This form of exercise builds strength and muscle and burns fat without the need for equipment, making it easy to get started and less intimidating for beginners. Enabling people to use their own body weight while doing movements like lunges, push-ups and pull-ups makes training anywhere possible.
8) Circuit Training and Boot Camps (#7 in 2018, #6 in 2017)
Circuit training involves a series of exercises performed in rotation with minimal rest. The goal is to build strength while burning maximum calories. A fitness boot camp mixes traditional callisthenic and body weight exercises with interval training and strength training. Both types of workouts are designed to push participants harder than they would normally push themselves. Both are low-cost, efficient and challenging, combining strength and aerobic conditioning to generate positive results.
9) Branded Fitness Experiences (#6 in 2018)
Branded Fitness Programs are pre-choreographed programs offered by a company. Examples include Les Mills International programs offered within GoodLife, Orangetheory classes, and a variety of others including the latest technology workouts with Peloton or Echelon for example. When attending these programs people know what to expect and can choose a workout that they enjoy no matter where they are located. The brand awareness, efficacy, and convenience of these workouts are very attractive features to their devoted fans.
10) Fusion-style Group Fitness (#10 in 2018, #7 in 2016)
New types of group fitness classes and workouts that combine disciplines — like yoga and cycling or Pilates and boxing — are springing up across Canada. Mixing totally different types of exercise to create a new workout provides variety and something new. Changing up what we do helps develop more strength, agility, balance and coordination than a single exercise discipline.
Regardless of weight or body type, it’s common to see some belly bloat. The foods we choose, how we’re digesting and simply the air we’re swallowing, can all add up to feeling and looking bloated. To help us keep our bellies as bloat free as possible, is Dr. Niket Sonpal, Adjunct Assistant Professor at Touro College of Osteopathic Medicine, Board Certified in Internal Medicine specializing in gastroenterology, digestive health and nutrition, who shares what to eat and what to avoid, and why.
“It’s really important to pay attention to bloat, especially when it either comes on suddenly or is prolonged with pain. It is possible to develop an overgrowth of bacteria in the small intestine which gives that distended belly and full feeling,” explains Dr. Sonpal.
The discomfort caused by bloating is a fixable issue. Watching the choices you are making and the way your body is reacting to them is key.
According to Dr. Sonpal, here are some foods to steer clear of when it comes to banishing the bloat.
1. Simple Carbs
The general population is aware that foods like soft drinks, sweets, desserts, and white bread are not conducive to a healthy diet. Simple carbs are processed into the bloodstream very quickly and have little nutritional value other than the energy they add to your body. When there is an overflow of energy being stored in your body versus what you are burning, you begin to gain weight and feel bloated.
2. Processed starches
Limiting pasta or bread to a once per week treat can really make an impact when addressing bloat. These foods are like sponges when it comes to water. When you cut starches, you’ll notice bloat minimizes pretty quickly.
3. Sugar substitutes and faux sweeteners
Here’s the catch, you may think you’re doing the right thing by opting for “fat-free” or “sugar-free” food options that say they are “derived from real sugar.” Dr. Sonpal clarifies that these kinds of sugars are actually low-digestible carbohydrates. Our bodies metabolize them differently due to their chemical structure leaving them hanging around in our small intestine, leading to bloat.
4. Raw cauliflower (and other uncooked cruciferous vegetables)
Cauliflower has become the “it” vegetable because it takes on the flavor of anything it’s mixed with. We see recipes for cauliflower mashed, cauliflower pizza, fried “rice,” and even mac and cheese; all created with cauliflower as the main ingredient. When cooked, these vegetables are great sources of nutrition and fine side dish substitutes for pasta, rice, and potatoes. However, when cauliflower is chopped up and eaten raw, along with kale, broccoli and brussels sprouts, you can expect bloating to occur. Cooking is key!
If you want to reduce water retention, which always leads to a bloated stomach, cut out the salt. In fact, if you have a lunchtime meal you can significantly reduce the bloat and puffiness simply by avoiding salty foods for the remainder of the day. People who are mindful of their salt intake, prepare their own foods and avoid things like canned soups, chips, bacon, sausage, and lunch meats will look and feel leaner.
What not to fear:
1. Ripe Bananas!
What’s not to love about bananas. You can grab one on the go, they are high in potassium, which is another thing that rids water retention.
They’re known to reduce swelling and contain the flavonoid antioxidant, quercetin. Cool, crisp, and delicious they’re common to salads and they can also be eaten solo as a snack. You can also add them to water.
Chunks of watermelon are low calorie and very low in sugar.
Watermelons are mostly water — about 92 percent — but this refreshing fruit is soaked with nutrients. Each juicy bite has significant levels of vitamins A, B6 and C, lots of lycopene, antioxidants, and amino acids. There’s even a modest amount of potassium.
4. Fermented Foods
Kimchi, sauerkraut, pickles, and kombucha are all good sources of fermented food. These high probiotic, bacteria-friendly foods are key to maximizing digestion and maintaining a healthy gut.
5. Drink water and green tea!
Since carbonated beverages contribute to bloat, stick to water and flavored teas. Sipping on these beverages throughout the day keeps the digestive system moving. When you are water deprived, your body will hold on to the water already in your body without excretion, leading to bloating.
Things to avoid when dealing with belly bloat include:
1. Drinking from a straw
The mechanisms of straws make it so that you suck air in to take sips of your drink. An excess of this can fill you up with air and cause bloating.
2. Sleeping right after eating
Many people get drowsy right after a meal. The best course of action is to go for a walk or do something that gives you a bit of energy and helps your body process your meal. Going to bed right after eating cripples your digestive process, slowing down the breakdown of your food.
3. Eating Too Rapidly
If you find yourself struggling with bloating, observing the pace at which you eat can help reduce the amount of air you intake while consuming the foods you love. Generally, taking more time to enjoy your meal will help to reduce this.
About the doctor:
Dr. Niket Sonpal is Adjunct Assistant Professor at Touro College of Osteopathic Medicine, Clinical instructor at Kingsbrook Jewish Medical Center, Brooklyn and on the board of the NY‐ American College of Physicians (NYACP). He is completing his Fellowship in Gastroenterology at Lenox and has spoken and presented at over 25 national and regional conferences on his research and is a regular participant in national courses.