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Movement of the Month: Single Arm DB Frontal Plane Deadlift

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With Coach Kennedy

With summer just around the corner, many are now taking action to be ready for the summer ahead. With that said, we get to a point where exercise can be repetitive and while we may not want to make huge changes, for various reasons….sometimes small ones make all of the difference. While the prime focus remains the same, the benefits can greatly increase.

The Single Arm (SA) DB Frontal Plane Deadlift is a great example of taking a fundamental exercise and by adding in a second plane – frontal – it now becomes a multi-planar movement deadlift. Multi-planar deadlifts, to my knowledge, are very rarely done, but don’t take my word for it, just look around any gym, studio etc.…you’ll definitely see plenty of deadlifts being done, but in the sagittal plane, and with barbells.

Let’s chat benefits of your deadlift. When beginning with the barbell on the ground, it places your upper leg group of muscles into a lengthened position. This means they receive no “pre-stretch”. In other words, they are already lengthened so we can’t take advantage of elastic energy, and it forces us to create strength from a fixed starting position. We call it “starting strength”.

Think of a lineman in football. Think about pushing a car out of the snow. We don’t have the ability to load and preload as we would when we’re performing a squat. We can control and load on the way down and then reverse with momentum if we like (elastic energy). That makes coming back easy in comparison to stopping at the bottom for a few seconds then coming up…getting out of your car, your chair. I think you get the point.

The deadlift is great for preparing the body for lifting. It’s a reminder that it’s all in the legs, not in your back! It’s an example, even though it’s a linear movement, of how you need to sequence the feet with your core and upper body for the safest and strongest lifts. It’s integrated as far as I’m concerned, it’s closed chain, and its benefits transfer to life and sport. That makes it functional.

Now, once we add the element of using a single DB and throw a second plane into the mix we add additional benefits: I’ll discuss two.

  1. Using the single DB now means the body needs to create equilibrium. One side is loaded, the other is not. This means a stronger focus on proper core activation in a contralateral pattern (x-cross body) and integration of the entire kinetic chain to help create stability. Stability drives force and safety. As well, because we are moving in two planes we are also creating strength and tissue resiliency in those multiple planes. That means when you go down, or twist around to pick something up you’ll GREATLY decrease the chances of injury. Remember…you’re only strong in the direction you train.
  2. Lastly, it’s fun. It gives participants a sense of power, control, accomplishment and strength when they lift! That means they stick to exercise, which is the Prime Directive. Get people moving.

Exercise Execution: Begin by standing with feet hip width apart, soft knees, core braced, shoulders set (elevate, protract, depress) while holding a DB in your right hand. Take a lateral step with the left leg towards your left. As your foot makes contact with the ground, create a small bend in the knee (just as you would in a stiff legged deadlift), hinge at the hips and go into your deadlift. Once you reach the bottom of the lift, begin hinging at hips, lift the left foot slightly off the floor as you reverse the movement and end up back into your starting position. Repeat for 30 seconds. Switch sides.

Exercise Protocol: I find that when performing movement based/ multi-planar exercises like this they work best based on time. Generally, 30 seconds per side. Yes, you can also count reps if you like – generally, 6-10 per side.

Apply exercise based on your client’s fitness level.  In other words, regress and progress as required.

Reach out anytime about this or anything fitness related: kennedy@coachkennedyonline.ca.

Bio

Coach Kennedy (Kennedy Lodato) is a 27-year veteran of the fitness industry with a thirst for knowledge and a passion for teaching and running his CK Mentorships, CK Private Coaching sessions and Fitness Educator of LIVE education to the fitness industry.

Before pursuing the role of Fitness Educator, he occupied the positions of Personal Trainer, Sport Conditioning Coach and Personal Trainer Manager. Kennedy is a three-time recipient of the canfitpro PRO TRAINER of the year award, co-founder of the CFEA-Canadian Fitness Education Alliance and master instructor for various industry companies including canfitpro and EBFA Global (Evidence Based Fitness Academy). For more information visit at www.KennedyLodato.com

Think (and Move) Outside the Core Box!

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By Kathleen Trotter, FIS, PTS

Planks, side planks, V holds, bird dogs — all are excellent functional core exercises. The problem is, on the millionth repetition, even the most amazing move can feel dead boring, and in my experience, boredom is the kiss of workout death.

I am not suggesting you let your clients off the “core hook”; planks and bird dogs are their “broccoli,” and it is your job to make them eat their broccoli, but it is also your job to program appropriately. If you know a basic plank is what a client needs, great, stick with that. But when you KNOW a client can handle an extra push or thrives on variety, it is your job to find an appropriate challenge. My suggestion? Try the pyramid add-on.

When I do add-on sets, I pick a base exercise and a rest exercise. The rest exercise isn’t easy, it just doesn’t work the same muscles as the base exercise. To do the workout you simply alternate the base exercise with the rest exercise. Each time you do
the base move, you add on a variation. To make the add-on set a core challenge, the base exercise should (obviously) primarily work the core.

Below is my favourite add-on core extravaganza. Send me a note after you try it — let me know how many eye rolls and dirty looks came your way!

Programing details

I have used a 10-second front plank as my base (other options include a side plank or a V hold) and a 15 second squat hold as my rest exercise (other options include a plié hold or cardio exercises such as jumping jacks or high knees). Once your client can do the full routine with perfect form, try the sequence doing a longer plank hold, 2 or 3 repetitions of each add-on, and/or a 20 to 60 second squat hold.

Core pyramid extravaganza!

Start standing. Bend over to walk your hands forward into a plank. Hold for 10 seconds. This is the base exercise.

Now, walk your hands back toward your feet and, without standing all the way up, hold a squat. Keep your chest out, core engaged, knees in line with your middle toes, and lower back neutral. This is your rest exercise. (Note, after each add on you hold a squat for 15 seconds before walking forward into the plank to start the sequence again.)

Add on 1. Walk-outs: After holding the basic plank for 10 seconds, add on walk-outs. In a plank position walk your right hand in front of you, then your left. Then place your right hand back to its starting position underneath you, then your left. Repeat starting with your left hand.

Walk your hands back toward your feet. Hold your low squat for 15 seconds.

Add on 2. Shoulder taps: Walk forward into a plank. Hold for 10 seconds. Do one walk-out starting with each hand.

Then add on shoulder taps. Keep your hips stable as you touch your right hand to your left shoulder and then your left hand to your right shoulder.

Walk your hands back toward your feet. Hold your low squat.

Add on 3. Leg extensions: Repeat the above sequence. Then, holding your plank — core engaged and pelvis stable — engage your right glute muscle to lift your right leg off the floor. Hold for 5 seconds, then repeat with your left leg.

Walk your hands back toward your feet. Hold your low squat.

Add on 4. Leg abductions: Repeat the sequence. Then do one leg abduction with each leg. Holding your plank — core engaged and pelvis stable — engage your right glute muscle to lift your right leg off the floor and out to the side. Hold for 5 seconds, then repeat with your left leg.

Walk your hands back toward your feet. Hold your low squat.

Add-on 5. Knee tucks: This is your final add on. Repeat the entire sequence then do one knee tuck with each leg. Hold your plank as you bring one knee into your chest. Count to five. Repeat with the other leg.

Walk your hands back toward your feet. Hold your low squat.

Push your client through one cardio Tabata set (4 minutes of alternating 20 seconds of hard cardio with 10 seconds of rest). If appropriate, walk your client through the entire core sequence again.

For more “out of the box” workouts, check out my most recent book, Your Fittest Future Self!

Final note

Add-on sets are not for newbies. Inherent to this method of training is adding on to a base move. Your client needs to have mastered the base move — with perfect form — before you add anything on. So, for example, before trying the above workout, make sure your client has mastered the basic plank first.

Basic plank: Balance on hands and toes — shoulders, hips, and feet should form a straight line. Lower back stays neutral. If you put a foam roller lengthwise along your client’s back, the roller should touch the back of their skull, upper back, and sacrum. There should be a small space between the roll and the lower back and cervical spine. Make sure your client keeps their core engaged the entire time; lower abdominals pull “wide to the hip bones” as if pulling taffy across the pelvis.

Bio
Kathleen Trotter holds a masters in Exercise Science, is the author of two books including the new book Your Fittest Future Self, and is a Personal trainer, Nutritionist, Pilates Specialist and Life Coach.

 

 

 

KathlenTrotter.com
Twitter: @KTrotterFitness
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FB: https://www.facebook.com/KathleenTrotter/

The Top 10 Tips to Beat the Heat

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By Ken “SGT Ken®” Weichert

Trouble on the Trail

I could not believe this was happening! I had all of the classic symptoms of heat exhaustion—muscle cramps, nausea, weakness, headache, dizziness and confusion. Worst of all, I decided to hike this unrelenting trail alone.

It was a beautiful summer Saturday in Northern California, just north of San Francisco, California. I decided to trek the trails in Muir Woods to get a good workout. I often invite friends and properly prepare for each path. This time, however, I grabbed an 8-ounce water bottle and set out solo to trail run six miles.

I normally try to beat the heat by working out before sunrise, but this time I slept in. I thought I would be okay at midday. I felt fantastic after the first three miles, so I decided to change routes and double my distance (12 miles). I thought to myself, “At this rate, I will be back in no time.”

I was wrong.

“It’s better to have, and not need, than to need, and not have.” Franz Kafka

It was one of the rare times in my life that I did not practice what I preach. I was far from any ranger station, alone, and out of water at the other side of the mountain. Bottom line, I was in trouble!

To be continued…

Top 10 Tips to Beat the Heat Head On

  1. Win with Water. Drink more fluids than usual. Consume 16 ounces of room-temperature water 30 minutes before exercising, and drink 8 ounces of water every 20 minutes. Drinking enough fluids during exercise helps improve heart function, maintain kidney function and lower the core temperature of the body. Dehydration can stress the heart and reduce the ability of the kidneys to maintain the correct balance of electrolytes. Athletes may want to take mineral supplements such as calcium, magnesium and potassium. These nutrients can be found in dark, leafy greens; nuts; seeds; whole grains; sea vegetables; blackstrap molasses and bananas.
  2. Learn to love lightweight, light-colored and loose-fitting clothes. Dark, tight or thick clothes hold in heat and don’t let your body cool properly, and they inhibit sweat evaporation.
  3. Always acclimate. Sometimes it can take several weeks for your body to get used to the heat. If you have been working out inside all the time, don’t dash for your first marathon. You might want to walk briskly your first time under the sun and monitor how you feel.
  4. See the sunrise. Get up early and work out in the morning. The temperatures are lower before sunrise and after sunset. Working out in the morning also jump-starts your metabolism, making it possible for you to burn more calories throughout the day. What a great excuse to see the sunrise!
  5. Stop the sunburn. I always hike with a lightweight, wide-brimmed hat to protect myself from the sun, and I apply sunscreen with a sun protection factor (SPF) of at least 45 to any exposed skin. Sunburned skin reduces your ability to get rid of the heat.
  6. You and your urine. A good way to determine your level of hydration is to monitor your urine. It should appear to be lighter than lemonade and never dark and cloudy like apple juice.
  7. Try to find a shady spot for your car. On a hot day in the direct sun, the temperature in your parked car can rise 20 degrees Fahrenheit in approximately 10 minutes. Let your car cool off before you drive it.
  8. Tub time. After strenuous sports under the sweltering sun, it is great to soak in some tepid water. Taking a bath is a great way to lower your core temperature and stop the sweating.
  9. Always have a Plan B. Being in an air-conditioned building is one of the best ways to prevent heat exhaustion. If the heat is too high outside, it might be wise to work out inside instead.
  10. Prescription precautions. Ask your doctor or pharmacist whether the medications you take make you more susceptible to heat exhaustion and, if so, what you can do to keep your body from overheating.

Turmoil at Mile Ten

My headache increased and my vision blurred. I was in the open, several miles beyond the cover of the trees. My mind started to drift a bit.

I remembered the things my drill sergeant taught me years ago about what to look for while in a hot environment:

  1. Heat cramps. Heat cramps are painful muscle contractions, mainly affecting the calves, quadriceps and abdominals. Affected muscles may feel firm to the touch. Your body temperature may be normal.
  2. Heat exhaustion. With heat exhaustion, your body temperature rises as high as 104 degrees Fahrenheit and you may experience nausea; vomiting; headache; fainting; weakness; and cold, clammy skin. If left untreated, this can lead to heatstroke.
  3. Heatstroke. Heatstroke is a life-threatening emergency condition that occurs when your body temperature is greater than 104 degrees Fahrenheit. Your skin may be hot, but your body may stop sweating to help cool you down. You may develop confusion and irritability. You need immediate medical attention to prevent brain damage, organ failure or even death.

The Wonder of Water

Mad at myself! I normally plan for the worst and hope for the best. I trekked these trails several times in the past without any problem. Today, however, was one of the hottest days of the year. I needed fluids and to cool down fast.

I sat down in the middle of the open trail and tried to shield myself from the sun with my shirt. My mind was telling me that sitting in the sun for a while might make it better. I drifted off into a daze. My yearning for sleep was uncontrollable.

“You okay, dude?”

I opened my eyes and found a hiker with his dog staring down at me. My watch indicated that I had been asleep for 30 minutes. I noticed that I was sunburned on several exposed areas of my body.

“Water?” I asked in a low raspy voice.

He immediately pulled his second canteen.

Water never tasted so good! I remembered to sip it, instead of giving into the urge to gulp it down. After several moments of sipping water and talking to my newfound friend, I stood up slowly and walked with him for five miles until we reached a ranger station. I thanked the hiker multiple times and found the ranger on duty.

The ranger looked me over, and determined that I did not need urgent care. He drove me to my car, parked at the other ranger station approximately 10 miles away. He monitored me while on the drive. He wanted to be certain that I would be able to drive home on my own without any problems.

I decided to find an air-conditioned place close to the ranger station to eat some lunch. Once hydrated and fed, I drove home, took a bath, dried my body and took and a nap.

Check on Learning

Proper preparation provides peak performance.

Use the Top 10 Tips to Beat the Heat Head-on to make your exercise routine exceedingly safe and extremely effective.

Be a victor, not a victim.

Want some free fitness tips, go to http://www.startfitness.com/workouts.

 

REFERENCES

Tips for preventing heat-related illness. Centers for Disease Control and Prevention. https://www.cdc.gov/disasters/extremeheat/heattips.html. Accessed Jan. 27, 2017.

Heat and athletes. Centers for Disease Control and Prevention. https://www.cdc.gov/extremeheat/athletes.html. Accessed Jan. 27, 2017.

Hyperthermia: Too hot for your health. National Institute on Aging. https://www.nia.nih.gov/health/publication/hyperthermia. Accessed Jan. 27, 2017.

Warning signs and symptoms of heat-related illness. Centers for Disease Control and Prevention. https://www.cdc.gov/extremeheat/warning.html. Accessed Jan. 27, 2017.

O’Connor FG, et al. Exertional heat illness in adolescents and adults: Epidemiology, thermoregulation, risk factors, and diagnosis. http://www.uptodate.com/home. Accessed Jan. 27, 2017.

O’Connor FG, et al. Exertional heat illness in adolescents and adults: Management and prevention. http://www.uptodate.com/home. Accessed Jan. 27, 2017.

Mechem CC. Severe nonexertional hyperthermia (classic heat stroke) in adults. http://www.uptodate.com/home. Accessed Jan. 27, 2017.

Laskowski ER (expert opinion). Mayo Clinic, Rochester, Minn. Feb. 3, 2017.

Headquarters, Department of the US Army. STP 21-1-SMCT, Level 1. Task 081-831-1008, Perform First Aid for Heat Injuries. Assessed June 2009.

 

 

5 Tips to Get Through Your Midday Slump

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By Dr. Eudene Harry, MD

We have all felt it. After lunchtime, you’re lethargic, tired, and constantly checking the clock waiting for the day to be over. Don’t let your day be ruined by the afternoon lull! Here are some quick tips to avoid the midday slump and allow you to end your day rejuvenated!

 Spend 5 Minutes in Nature

According to a study published in the Journal of Positive Psychology in 2019, 5 minutes sitting in nature improves moods, decreases negative feelings and increases your sense of being  in awe and wonder at being a part of something bigger than yourself. If you have more time, combine nature with exercise. This can include hiking or simply taking a walk through a park lined with trees. This can reduce your heart rate and improve your ability to recover from stressful events

 Bring the Outdoors In

Feeling overwhelmed and can’t leave the building? Hang paintings of nature scenes on the walls; look out a window or a nature scene on your video device. It seems that even the picture of nature had the potential to reduce feelings of stress. If you are able to, get a room with a view.

 Break Out That Adult Coloring Book

Can’t absorb any new information? Take a break and pull out the coloring book. This distraction gives the brain the space it needs to tackle the problem while you focus on the joys of choosing the colors that make you feel better. Hint; choose yellow and other bright colors if you need a pick me up.

 Incorporate Natural Mid-Afternoon Boosts

Grab some green tea, it is high in antioxidants, contains a little caffeine and also has an ingredient that can help create a sense of calm. If you combine this with a little aromatherapy, either peppermint or lemon to quick lift, or lavender to keep the calm going, you might find yourself feeling better after a quick 10 minute break.

 Quick Exercises to Do At Your Desk

Here are two quick exercises that help to release stress and restore a sense of calm, while improving moods. First, do any exercise that helps to get the heart rate up a little bit to get blood pumping while also releasing energy and frustration – for example, the rocking downward dog or quick triceps extensions using a chair. Both do not require a lot of space. Then follow with a stretch that helps to relieve the tension. Shrug shoulders up to ears and gently rotate forward then backwards. Follow this with an open stance, arms open wide and slightly raised as if to open yourself up to receive warmth, love and support, then simply cross your arms around your shoulders and give yourself a hug. Cross your arms until you feel the muscles in the upper back gentle stretch and start relieving some of that built up tension. After all, we do tend to carry a lot of stress in the upper back and neck. Bonus, hugs help to relieve stress and improve moods.

 Laugh & Breathe

It’s as simple as laughing. It decreases cortisol levels and improves moods. Watch a funny clip or even more simply, record a baby’s laughter and listen to it. That sound of pure joy and wonder can bring a smile back to your face and do wonders for your mood. Lastly, practice stopping and breathing – four counts in, hold for four and release for four. Do this about four times and feel the stress slowly ebb away.

Bio

Eudene Harry, MD, is the medical director for Oasis Wellness and Rejuvenation Center, a wellness practice devoted to integrative holistic care. She is a veteran physician with over 20 years of experience. Dr. Harry earned her medical degree and performed her residency at Thomas Jefferson University.

Dr. Harry is the author of three books designed to empower the individual to get started on their path to optimal health. Her most recent book, Be Iconic: How to be Healthy and Sexy at Any Age is available on Amazon. She has published extensively on the topics of reducing stress, healthy lifestyle choices, and regaining youthfulness. She regularly contributes to television and radio shows nationwide.

Connect with Dr. Harry on Twitter, Facebook and YouTube. To learn more about Dr. Harry please visit, www.drharrymd.com

Hard-Core!

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By Cat Kom

Shhhh…we’ve got a secret, and it’s a doozy.

It’s all to do with getting that sleeker, slimmer waist – the one that people spend hours upon hours, angrily doing crunches trying to achieve. But the secret, in fact, lies in an often-overlooked set of muscles sitting deep within your core. They’re called the transverse abdominus muscles and have been called everything from the ‘abdominal corset muscles’ to the ‘body’s natural girdle’. Sometimes, they’re even referred to the ‘Spanx of the Body’!

Working out core muscles like the rectus abdominus or obliques tend to make your belly jut out, without actually reducing the size of your waist. And that’s where the transverse abdominus comes in – not only do these wonder muscles tighten your midsection, they also help with stability, posture, breathing and lower back strength. The question is: is there anything the transverse abdominus muscles can’t do?

With that said, let’s take a look at five essential transverse ab exercises to get that lean, slender look you’ve always wanted.

  1. Plank

Not surprisingly, the plank is one of the best transverse abdominus exercises around. The keys to getting results from the plank are time and form. You want to hold your plank for as long as you can, increasing over time, while always maintaining proper form. When your form starts to break down, that’s a good sign you’ve had enough and it’s time for a rest.

To perform the plank:

  • Begin laying face down on your stomach
  • Lift yourself up onto your elbows and toes
  • Keep your spine flat, with your buttocks in-line with your body
  • Try to stare straight ahead of you, making sure you don’t strain your neck
  • Hold for 5-10 seconds to start, then lower yourself back down
  • Gradually increase your duration by 5 seconds with each rep
  • Repeat 3 times

 

  1. Supine Leg Extension

This powerhouse move reveals just how important the legs can be for strengthening your core. Our legs not only act as anchors for balance, but as counterweights, working the core while you stabilize.

To perform the supine leg extension:

  • Begin by lying on your back, knees bent and suspended above you
  • Extend one leg and hold it 4 inches above the floor
  • Raise your opposite arm above your head
  • Hold both your arm and leg in this position for 2 seconds
  • Repeat on opposite side
  • Do 15 reps each side!
  1. Glute Bridge

This multi-muscle-hitting exercise hits the transverse abdominus, but also several parts of the lower body, including the glutes and hamstrings. Do this right, and often, and we guarantee, you will feel this.

To perform the glute bridge:

  • Lay on your back, with knees bent and feet on the floor
  • Place your feet as close as you can to your glutes
  • Lift your buttocks off the ground, thrusting your hips upward
  • Engage your quads
  • Hold your position for 1-2 seconds and release
  • Repeat this exercise 15x
  1. Quadruped Lift

This exercise, lovingly referred to as the bird dog, is similar to the supine leg extension, but reversed. The trick here is to keep your head straight, and eyes looking forward, not on the ground as most people tend to do.

To perform the quadruped lift:

  • Position yourself on your hands and knees
  • Extend one leg directly behind you, keeping it as straight as possible
  • Extend the opposite arm directly in front of you, also as straight as possible
  • Hold for 5 seconds
  • Switch to the opposite arm/leg and repeat
  • Repeat each exercise 10x on each side
  1. Russian Twist

You may not know the name, but you’ve definitely seen the Russian twist performed, usually by some svelte-looking gym hero. Now it’s your turn. This is one of the hardest, most effective transverse abdominus exercises you can do. Let it be known: you WILL be sore afterwards.

To perform the Russian twist:

  • Start in a seated position
  • Raise your feet several inches
  • Lean back at a slight angle
  • Intertwine your fingers
  • Twist from side to side, making sure to keep your core tight
  • Your goal should be to touch your knuckles on the floor with each rep
  • Repeat 30x, touching each side 15x

Phew! That’s a lot. Don’t believe us? Try it. With these powerful transverse abdominus ab exercises, you will access your core, your deeper core, your super deep core, and everything in between. And when you start focusing on these amazing corset muscles, you’ll see the kind of results you’ve been waiting for.

But what about everything else? If you want a more full-body experience from the comfort of your living room, sign up for a 7-Day Free Trial with Studio SWEAT OnDemand. With hundreds of streaming classes available, including abs, sculpting, cycling, yoga, TRX, Pilates and more, you’re on your way to becoming a hard-core gym hero.

Bio

Cat Kom, is a celebrated expert in the fitness world, who is also the founder of Studio SWEAT onDemand, a fitness studio based in San Diego, California, that streams workouts that can be accessed through their app, any internet browser, Roku and many others.

 

3 Ways to Love Bell Peppers

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Spring is in the air, a time to change things up – be it your workout routine, or your mealtime line-up. And, if getting more veggies on your plate is a top wellness priority, here are three tasty and simple ways to enjoy vitamin C-packed bell peppers, now in stores thanks to greenhouses!

1. SUPER SNACKS: Use bell peppers as a vessel for dips.

When peppers are cut top to bottom in six segments, you get finger-like “boats,” perfect for filling with:

  • hummus topped with grated carrot;
  • bean salsa topped with feta cheese;
  • egg salad topped with green onion;
  • tuna salad topped with pea shoots;
  • salmon salad topped with arugula

Good to know: Red peppers pack more vitamin C than green peppers.

Red is tops for vitamins A and C. In just half of a red pepper, you get 47% of the Daily Value for vitamin A, (seven times more than green peppers), and a whopping 158% Daily Value for vitamin C. And half of a green pepper provides 100% of the Daily Value for vitamin C. Impressive right?

2. BETTER BREAKFAST: Egg baked roasted peppers with feta and spinach

A stuffed bell pepper gives you a serving of veggies right out of the gate first thing in the morning. You’ve got to love that!

  • Halve and core a large bell pepper. Arrange peppers, cut side down, on a parchment lined baking sheet. Bake in a 425°F oven until slightly softened, (about 10 minutes).
  • Turn peppers cut side up. Sprinkle each pepper half with crumbled feta cheese and a few spinach leaves cut into thin ribbons, then crack one egg into each pepper half. Sprinkle eggs with salt and pepper.
  • Return peppers to oven and continue to bake until egg whites are just set and yolks are still runny, (about 10 minutes). Sprinkle eggs with green onions, thinly sliced. Serve and enjoy!

Good to know: Bell pepper flavour-boosters.

Get creative in the kitchen by pairing peppers with:

  • Basil, flat leaf parsley, cilantro, lemongrass;
  • Thyme, rosemary, fennel and Tobasco sauce;
  • Smoked paprika, mustard, curry, cumin.

3. SIMPLE DINNER: Trout sheet pan dinner with peppers.

This is a go-to weeknight dinner at my house, and for good reason: it tastes awesome and there is only one pan to wash! This recipe is easy to scale back too.

  • Place one can of lentils (rinsed), 1½ lbs green beans (ends trimmed), and two sweet red peppers seeded and thinly sliced on a large rimmed parchment-lined baking sheet.
  • In a bowl, whisk together 2 tbsp. canola oil and 1 tbsp. Dijon mustard. Brush half of the mustard mixture all over the green beans, peppers and lentils. Toss to coat. Sprinkle ½ tsp. of salt and pepper over the vegetables and lentils. Arrange 2 lbs of trout fillets, skin side down, on top of the vegetables and lentils. Brush remaining mustard mixture over the fillets. Sprinkle ¼ tsp. each of salt and pepper over the fillets.
  • Roast vegetables and trout fillets in a 425°F oven for 15 minutes. Sprinkle on two green onions, thinly sliced over fillets before serving.

Good to know:  Save money and curb your food waste by storing peppers right.

Green peppers tend to last the longest so use up the red, yellow and orange peppers first. Store in a plastic bag in the crisper of the fridge, and because water/moisture causes decay to set in quickly, do not wash until ready to use:

  • whole raw peppers keep for 1-2 weeks;
  • raw chopped 2-3 days and;
  • cooked 3-5 days.

Bio

Carol Harrison is a registered dietitian who loves her daily workouts!

She has a food nutrition communications company in Toronto.

Follow Carol on Twitter and IG:  @greatmealideas

 

Secrets to getting more clients (and profits!) the most successful fitness professionals use

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By Sean Greeley
NPE Founder & CEO

Most fitness professionals and businesses barely make a profit.

They put in long hours trying to do everything. They’re always hunting for new clients, either to try to grow the business or to replace the clients who’ve left. And if you can’t market yourself effectively, you’re looking at a quick exit from the industry.

You also can’t out-market a bad service–so you must “prove” just how great your service is … with every client, every session, every day.   

And if you want help with the workload, you’ve got to build a team … but where to find great coaches, people who can be trusted to provide the same level of commitment to great service to your clients that you have?

Most fitness professionals and business owners figure the answers will just show up one day if they double down on the work.

So they do it all themselves and sacrifice health, relationships, and happiness without having a clear strategy and plan for how they’ll break through … hoping one day, it’ll happen.

But it won’t.

If there’s one thing we’ve learned in 13 years showing fitness professionals and business owners the business skills they need to succeed, it’s that going around in circles doesn’t get you where you want to go.  

That’s why we’ll show you the step-by-step strategies, systems, and secrets the MOST successful fitness professionals and business owners use to hit their goals in our MORE CLIENTS, MORE PROFITS workshop. Register for this one-day workshop and:

  • Discover how to choose the business model that best fits your passion and gives you the highest chance of success
  • Learn the secrets to pricing and packaging your services for profit (while best serving your clients)
  • Uncover the best way to define the ideal client profile for your business
  • Get specific strategies and systems to find more of the best new clients (where they are and how to attract them)
  • Learn how to build a portfolio of client success stories and reviews
  • Grow your business to earn a professional income
  • How to build a team that cares about serving your clients as much as you do
  • And much, much more …

Don’t end up frustrated … feeling stressed from being busy yet unsuccessful.

Get the tools you need to move forward and go from being a struggling coach to a successful fitness professional with a solid foundation to develop a thriving fitness business.

About the Author

Sean Greeley, Founder and CEO of NPE, has an unrelenting passion for empowering fitness business owners to grow their business and create the life they want. Since 2006, NPE has helped over 45,000+ fitness professionals and business owners in 96+ countries grow to the next level. NPE has been listed 8x on the Inc 500/5000 list of fastest growing companies, and is a global team with offices in Los Angeles, London, and Sydney.

Ditch the Dirty Dozen List

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By Carol Harrison, RD

Does eating healthy mean that you and your clients should avoid the vegetables and fruits on the Environmental Working Group’s “Dirty Dozen” list? The short answer is no. Here’s the scoop on why it’s not a scientifically valid list, how pesticides are approved and monitored in Canada, and why you are far better off to focus on filling half your plate with vegetables and fruits for each meal and snack.

As the saying goes, the dose makes the poison.

A list ranking vegetables and fruits with the most pesticides might sound like a helpful resource, but research has shown that the actual amounts of pesticides detected in produce on the “Dirty Dozen” list are so far below the limits set by health authorities that the potential for harm is negligible, or pretty darn close to zero.

Just because we now have the scientific know-how to detect minuscule amounts of substances does not mean, in those very small amounts, they cause us any harm.

Pesticide residue limits have a built-in safety margin.

When setting residue limits for produce, Health Canada takes the dose that scientists refer to as “no observed adverse effects” (which itself is based on the assumption that we eat the fruit or vegetable every day for our entire lives) and multiplies it by 100 to 1,000 as a safety measure.

Good to know: Consider this the next time you read a sensational headline suggesting that produce is doused or contaminated with pesticides: over 95% of Canadian-grown fresh fruits and vegetables met the pesticide limits monitored and enforced by the Canadian Food Inspection Agency.

Health Canada has a rigorous review process for pesticides.

Pesticides must be reviewed and approved before they can be used in Canada. Health Canada has more than 300 scientists who review new pesticides and re-evaluate existing ones. The approval process includes a review of 200 mandatory studies to evaluate the health and environmental impacts of new pesticides. It can take 10 years or more for a new pesticide to get approval for use.

 Good to know: Farmers constantly monitor crops for pests, and pesticides are one of many tools they might use. Pruning and netting are also options. Consider this: without pesticides, farmers would grow 50% fewer apples. That could mean apple shortages, increased dependence on imported apples and, of course, a spike in prices at the grocery store.

What’s the bottom line?

Vegetables and fruit, even ones on the “Dirty Dozen” list, are safe and nutritious. Aim to fill half your plate with vegetables and fruits for breakfast, lunch, dinner and snacks. Not only will they add colour and variety to your plate, but you’ll reduce your risk of diabetes, heart disease, obesity and cancer, too.

 Helpful Resources

1) Check out the Pesticide Residue Calculator

Use this tool to see how much of a vegetable or fruit you could eat in a day without any negative health effects. Here are the results for apples:
Man: 1190
Woman: 850
Teen: 680
Child: 340

2) Visit Half Your Plate for veggie/fruit recipe and tips

Check out their video series:

Bio

Carol Harrison is a registered dietitian who loves her daily workouts!

She has a food nutrition communications company in Toronto.

Follow Carol on Twitter and IG:  @greatmealideas

National Health & Fitness Day 2019

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Fitness Industry Council of Canada Presents

National Health and Fitness Day… and Key Meetings with Members of Parliament


Fitness Industry Council of Canada (FIC) is your non-profit, trade association that strives to move the industry forward. Our goal is to unite the fitness industry by engaging in dialogue with all – from private clubs to non-profit facilities, certification agencies, educational institutions, to suppliers – we believe all have a very vital role to play.

FIC will be promoting and encouraging a healthy lifestyle as we celebrate National Health and Fitness Day on June 1st, as well as meeting with members of parliament to lobby for our main initiatives on behalf of the fitness industry.

FIC works to fulfil a triple A approach:

Awareness – We ensure that health club operators, suppliers, and others are aware of any legislation or external impacts to their business. This ranges from music tariffs to legislation on inclusiveness to human resources. We continue to research not only what is happening in Canada, but also around the world. We present our findings each year at both the IHRSA convention and canfitpro’s World Fitness Expo.

Advocacy – We advocate on behalf of the fitness industry to the government and other organizations to ensure legislation, tariffs, and other external forces impacting the industry are kept reasonable. Most recently, we engaged with the music licensing groups, SOCAN and Re:Sound, to ensure a fair and sustainable tariff. Together, with the support of clubs from across the country, we were able to reach agreements.

This year we have a number of exciting initiatives that we are advocating on. And together, we take ACTION.

ACTION – This is going to be a very exciting year for our industry. We are pleased to announce that we have created a joint committee from various sectors of the fitness and medical industries to move forward synergistically.

In May of this year, we will be heading to Ottawa to meet with members of parliament to discuss a number of important topics that will benefit thousands of Canadians. These include:

  1. Obtaining long term, sustainable funding for the Prescription to Get Active program. Prescription to Get Active is a turn-key program where doctors are prescribing physical activity. Local recreation providers receive these prescriptions and offer a trial membership along with an induction process. The objective is to create lasting behaviour change in adopting a healthy and active lifestyle. Exercise is Medicine Canada (EIMC) is a proud partner with Prescription to Get Active. Our goal is to ensure that EIMC can continue to offer leading research on the benefits of exercise and how this prescription will help thousands of people and save our health care system millions of dollars annually.
  2. Ensuring that the Canadian Revenue Agency recognizes registered fitness professionals as health care providers. Our industry is made up of passionate professionals from a number of different backgrounds. A central registry recognizing those who are committed to their profession and maintain their certification standards will ensure the public (and prescribing physicians) have confidence in our industry. By having federal government recognition, we believe many provinces and insurance providers will follow suit.
  3. We are also working with UFIT (Universal Fitness, Innovation and Transformation) along with canfitpro and a number of certification agencies and educational institutions to create a curriculum to assist fitness professionals to work with people with disabilities. People with disabilities are three-times likely to be inactive as other Canadians. We hope to obtain funding to assist with this curriculum creation.

 

On June 1, 2019, FIC is hosting Fitness Through the Ages for National Health and Fitness Day (NHFD). This year, we will be hosting an event in Ottawa close to Parliament Hill. We have partnered with canfitpro, Goodlife Fitness, YMCA, Ottawa Redblacks, and Indigenous Sport and Wellness Ontario to provide programming from 9:00 am to 2:00 pm. This day will support the initiatives we pursue and promote public health and wellness for all ages and abilities.

As the activity schedule gets finalized, make sure to check-in with canfitpro’s social media feeds throughout the month of May for updates.

For NHFD, clubs across Canada will be waiving their drop-in fees and opening their doors free on June 1st. Gympass.ca provides a list of clubs offering free drop-ins. Also, for NHFD, Trainer + has built an app where clubs can upload their own branded workout of the day for participants. This is a day to promote fitness and healthy living to all Canadians.

Thank you to all of you who continue to make our industry amazing. If you would like to support our industry association, please reach out to us:

Fitness Industry Council of Canada

13543 St. Albert Trail, 2nd floor, Edmonton Alberta, T5L 5E7

President – Scott Wildeman

swildeman@ficdn.ca

Executive Director – Trisha Sarker

tsarker@ficdn.ca

w.ficdn.ca

https://www.facebook.com/FitnessIndustryCanada

https://www.instagram.com/ficdn/

https://twitter.com/ficdn

 

Member Spotlight: Kathryn McKenzie

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Meet Kathryn McKenzie, canfitpro 2018 Personal Training Specialist of the Year Finalist

Tell us about your fitness career journey.

I started working in the health and fitness industry because I have always wanted to have a positive impact on the lives of others. My original plan was to become a physical education teacher. However, 10 years ago, I spun that into opening my own business, Surefire Fitness.

My goal is always to help inspire others to be the best version of themselves. In the future, I hope to incorporate more speaking engagements into my schedule so that I can meet and learn from more and more people about health and fitness around the world.

My biggest challenge is a constant battle with body image. I think I have this subconscious notion that a fitness professional should look a certain way and I don’t exactly fit that mold. I’ve had to learn to embrace that I am strong and capable. I think this helps me relate to others, because I’ve discovered that so many people also struggle with body image issues. I think this is so unfortunate and I really want to help people shift their

focus away from how they look so they can appreciate all the amazing things that they can do!

What is the best piece of advice you have ever received? 

To be me.

I’ve picked up this advice from several sources. This message seems to have repeated itself over the years in several different forms, whether it be at conferences, workshops or just conversations with coaches and mentors.

Remembering this advice gives me the freedom to ‘just be’ without worrying about pleasing everyone else or keeping up with other’s ideas of what’s important.

Now that you have reached this point in your career, what piece of advice would you give your younger self?

I would definitely tell myself not to stress about the small things! I have a tendency to worry too much and looking back, everything has unfolded as it should and will continue to do so.

If you were to write a motto for yourself, what would it be?

Fun first!

It’s so simple, but I came up with this when I was in university and it has always stuck with me. I think it’s important to enjoy whatever it is that you’re doing or make the most of (and learn from!) the times that aren’t so great.

Why did you decide to nominate yourself for the Fitness Professional of the Year award?

My mission has always been to help others and I think that winning this award could potentially help expand my reach so I could help even more people.

How do you know when you’re ‘done’ and ready for the next challenge?

That’s a funny question because I’m not sure I really ever feel like I am ‘done’ or ‘ready’! I prefer to think of projects as a constant evolution and that life events kind of build on each other. I try to see opportunities as they arise and manage unexpected events in the best way possible.

If I waited for myself to be done or ready, I would never actually start or finish anything!