23 August, 2010

Sometimes overeating isn’t that bad…

Filed under: Weight Control and Dieting — Joanne @ 12:23 pm

Did you fall off the wagon and gorge at the family barbecue this weekend? Visited a buffet because you needed a fix of grease and carbs? Don’t beat yourself up over it – it’s really not that bad.

Once in a while, gorging on fatty, greasy and/or sugar laden foods we deprive ourselves of while we diet is okay. (Of course we don’t recommend you do this on a regular basis since it is a slippery slope.) Sure, you will gain extra weight since you’ve consumed so much food, but the majority of this excess weight is actually composed mainly of water. And here’s why:

Our bodies store extra carbs mainly as molecules of  glycogen as an energy reserve. Glycogen  is converted to glucose when the body breaks it down to use as energy, but before it does that it’s stored. Every ounce of glycogen requires about 3 ounces of water in storage – which means that the majority of the weight you gain following a gorge is actually water. “Water weight” doesn’t last and will disappear in a couple of days. On top of that, you’d have to eat at least 3,500 extra calories to gain one pound of fat (not water weight), and that’s a whole lot of food.

So, even though you may have ventured far off the dieting path last night, no worries. Just get back onto the right path with your healthy diet and exercise program, forgive yourself and move on.

Remember: To Err Is Human, To Forgive Divine.

18 August, 2010

How Much Exercise Do You Need?

Filed under: Working Out — Joanne @ 11:47 am

Canada’s Heart and Stroke Foundation recommends adults aged 18 and over get 30 – 60 minutes of physical activity almost every day – only about half an hour for vigorous activity and an hour for lighter activity. Doing so can improve and maintain your health as well as reduce your risk of suffering from several diseases that have been scientifically proven to result from a sedentary lifestyle (not to mention a shorter lifespan).

So what does “lighter” and “vigorous” activity mean?

Here’s a chart that shows some examples of possible activities that fit the description:

Light Activities (an hour)
Walking at a leisurely pace
Low intensity gardening
Gentle stretching
Bowling

More Intensive Activities (around 45 minutes)
Brisk walking or hiking
Riding a bike
Raking leaves
Dancing

Vigorous activities (about half an hour). You should be breathing hard, sweating and your heart rate should be accelerated.
Spinning
Kickboxing and marital arts
Jogging and running
Fast swimming

Obviously, though, it really depends on how much effort you put in to each exercise. Dancing can be vigorous if you go at it hard, and spinning can be less vigorous if you’re slowly pedaling. The Public Health Agency of Canada also recommends that you work on flexibility, strength and endurance on most days of the week to achieve the most health benefits.

However, these guidelines are the bare minimum. If you want to really increase your strength, endurance or lose weight and keep it off, you’ll have to bump up your exercise regimen.

You’ll far exceed the guidelines if you sign up for private or group sessions with one of our Personal Trainers in Toronto – even the free trial class can help you!

1 August, 2010

Fascial Stretch Therapy™

Filed under: Muscle Training,Personal Trainer Toronto — Joanne @ 9:28 pm

Fascial Stretch Therapy™ (FST™) is a proprietary method of stretching – and not just any kind of stretching. We aren’t talking about those sloppy poses that involve touching your toes and holding the pose for a few seconds. FST™ is an advanced form of therapy and training that lengthens the fascia, the fibrous connective tissue existing throughout the body, to dramatically improve overall flexibility.

Fascial Stretch Therapy™ is a revolutionary way of stretching, taking into consideration the basic mechanics and structure of the human body. It’s a scientific approach to stretching – something we all know we should do, but often don’t know how to accurately do it. The method addresses issues that everyone can relate to: the thickening and shortening of fascia resulting from stressed tissue due to poor posture, a sedentary lifestyle and trauma, whether it be from surgery, an accident or just training too hard. Other stretching methods may help, but only Fascial Stretch Therapy™ can do so at the deepest level: the joint capsule. The method makes every layer of fascia become more pliable and hydrated, achieving a true flexibility that is beneficial to our daily mobility, athletic prowess and general physical state. In fact, you’ll achieve noticeable results after just one session with our certified Fascial Stretch Therapist.

FST™ has successfully targeted the flexibility and condition of professional athletes, including football players, Olympians, as well as track and field athletes. Take advantage of a system that has helped the pros, even if you’re not! You’ll improve your game, reduce nagging aches and pains, and boost circulation.

Book a Fascial Stretch Therapy™ session, each an hour in length:

1 session – $85 .00 plus taxes
3 sessions – $245.00 plus taxes
5 sessions – $380.00 plus taxes
10 sessions – $720.00 plus taxes
20 sessions – $1,400.00 plus taxes