Fitness

Fitness, Wellness

Rebounding for Health


No Comments

reboundRebounding has many health benefits.   Rebounding increases both blood and lymph circulation.    Comparing the circulatory system to the lymphatic system,  the average person has 5 – 6  liters of blood circulated through  the heart. and the lymphatic system has three times that much fluid.  The circulatory system has the heart to pump the blood throughout the body.  The lymphatic system has to work against gravity and needs to rely on you to move it through your body.  The lymph systems one way valves can be increased by about ten times bouncing and jumping than at rest.  Thus you are removing toxins at a higher rate and allowing the white blood cells to get to areas of the body where they need to be – increasing your immunity!

This is one of the reasons why less active people are more susceptible to illnesses.  Poor diet can burden the lymph system as well with more accumulation of toxins and waste in the body.

Almost anyone can benefit from using a rebounder.    You do not have to jump on a rebounder in order to gain benefits.  You can bounce, or if limited mobility can sit or if more limited even just rest your feet on the rebounder while someone else is doing the bouncing can still have an impact on lymph flow.

Rebounding can produce up to 2 – 3 times vertical gravitation.  This can serve as a bone strengthener while remaining low impact.  It is gentle on joints, cartilage and vertebrae. It increase lymphocyte activity, strengthen your muscular system, development, and endurance,  helps to improve balance and proprioception, strengthens cells, improves cardiovascular function, and can help to improve the effects of other exercises.   There are also some other benefits such as mixing up your routine, working on coordination, rhythm and boosting your mood!

 WANT MORE INFO?

 Search – Rebounding and Healing
Wellness

You should sleep more


No Comments

Many people think that we should aim for 8 hours of elusive sleep each night but most people do not really understand the importance sleep plays in our physical health. Like helping to repair and healing blood vessels. Sleep also helps with high blood pressure. Increased risk of heart disease, diabetes, stroke and kidney diseases are all linked to lack of proper sleep. Sleeping also plays a restorative role on the brain. Memory consolidation occurs during slow wave and as such, different pieces of what we learn during the day are pieced together and carefully stored as knowledge to be accessed later.

sleeping_fitness

Extra sleep has also proven to improve athletic performance. In 2008, a study of five swimmers showed that when they extended their sleep to 10 hours a day for six to seven weeks, the athletes could swim faster and react more quickly.  Similarly researchers at Harvard University and Boston College found that during sleep is when emotional components of memory are strengthened. As a result, sleep aids in creativity. 

Sleep also helps with weight loss.  Or at least helps with curbing appetite. Hunger is controlled by  two hormones: leptin and ghrelin. Leptin is a hormone that is produced in your fat cells. The less leptin you produce, the more your stomach feels empty. The more ghrelin you produce, the more you stimulate hunger while also reducing the amount of calories you burn (your metabolism) and increasing the amount fat you store. In other words, you need to control leptin and ghrelin to successfully lose weight but sleep deprivation makes that nearly impossible. Research published in the Journal of Clinical Endocrinoloy and Metabolism found that sleeping less than six hours triggers the area of your brain that increases your need for food while also depressing leptin and stimulating ghrelin.

 

Wellness

Making your New Year’s Resolutions


No Comments

For those of you who have been training, you will likely have started hearing in November about Reverse Resolutions where you are trying to accomplish a goal by New Years Day!    I encourage having continuous goals throughout the year.  However, stats show that the majority of Canadians will make at least one New Years Resolution.  The general outline goes as such:  55% are aiming to eat healthier, 50% resolved to exercise more, 38% wanted to lose weight.  On average less than 20% actually keep the resolutions.

20171226_153123

Choose an Obtainable Goal.  A model/celebrity/athlete is simply not realistic for the majority of people.  Resolving to include daily physical activity in our lives could be very realistic and obtainable.

Avoid Choosing a Repeat Fail.   A resolution that historically has not gone well for you should be analyzed and altered.  Often this will mean that you need to break it down into smaller shorter term goals- and take immediate action.

Create a Game Plan – Starting right now, write a comprehensive plan for the next week, each month.  You wouldn’t start a trip without knowing which direction to go, your personal plan will help you to succeed.  Write it down where you can see it regularly or set a reminder in your phone.

Reward yourself for your Accomplishments – Include a reward as  part of your plan.  A reward involving self-care is ideal.

Limit your Promises Trying to do too much at once can be overwhelming and set one up for frustration and discouragement.

Ask for Help –  You may need to set limits to the “help” that you get from friends, family, but have someone to be accountable to.  If you can include those around you in your goals.  Including a coworker in your goals to take a short walk with at lunch could mean packing a more health conscious lunch and getting in activity.

Get more Help-  Sometimes friends, or family are not objective enough.  Research studies show that assistance from a fitn3ess professional will greatly improve one’s success rate.

 

Healthy Recipes

Lentil/Split Pea Soup


No Comments

It’s getting cold out, Fall is creeping around the corner. Other than wearing your oversized sweaters, cuddling under blankets, feeling that body heat after your workout, you want to consume something hot and enjoyable. Nothing beats a good ol’ homemade lentil soup with this classic recipe.

(more…)

Fitness, Wellness

Lets Talk Fitness Fears


No Comments

It’s no secret that the benefits of a healthy lifestyle extend far beyond mere physical fitness. You’ve probably red countless articles online on the benefits of exercise and fitness. But for some people knowing in your head that fitness is good and actually getting involved with it are two very different things.

Here are some common fitness fears and how you can overcome them.

maan-ropes

Lack of time

The number one reason people state for not living healthy and exercising, is lack of time. It is usually an excuse of being occupied with work or kids. However this excuse is not sufficient.

For starters, there are various ways in which stay at home parents could stay on top of their fitness routine. Fitness never has to be a major time commitment that most people imagine it to be. There are various opportunities to stay on top of your fitness – whether it’s going for a walk during your lunch break or twenty minutes in the gym instead of waiting in the train station.

Self Consciousness

A big and valid hurdle for some people to tackle before fitness is self consciousness or fear of looking stupid. If you struggle with low self esteem, social anxiety or body image issues then heading down to the gym or even just going for a run round your neighborhood can be an intimidating prospect. Remember that everyone has to start somewhere and everyone was new to fitness at some point. Do not worry about what other people think an instead focus on having a great time exercising.

Lack of patience

If you’re just starting out on a weight loss or fitness program it can easily seem like you have a real mountain to climb. You might feel like you are surrounded by people with ideal bodies and unable to see any way you can ever reach that level. However remember that no real change comes overnight, especially not a lasting change. There are no shortcuts in fitness, therefore must view your journey as a gradual process.

Fear of Failure

A similar fear to not thinking you can change is not thinking you can change enough or at all. You might have set yourself fitness goals and now find yourself reluctant to try and hit them for fear that you’ll fall short. Remember that goals and targets are motivation tools not measure of success or failure. The key is celebrating every success, however small.

Fear of Change

Most importantly, people sometimes aren’t fully committed to change. You might think that fitness is a good idea, but find yourself dreading the effort involved. However this is perfectly natural. But remember that starting out in your own little ways, will gradually bring changes that will make a big difference while paving the way for bigger improvements when you’re ready.

Having someone to help guide you along the way could be the difference between procrastination and progress!