What Makes Us Happy?

What makes us happy and healthy?

A very interesting study out of Harvard University began in 1937 with just over 250 students.   The main focus of the study was what created and maintained health and happiness.  Over the course of many years the subjects were interviewed,  had regular physical examinations,   had blood tests and psychological profiles completed and filled out questionnaires.   They were followed through school,  marriage,  kids,  divorces,  grandchildren,  careers,  retirement and even death in many cases.  Dates and causes of death were documented.  Research grew to include over 800 man and women.  Among the many findings seven major factors to predicting  healthy physical and psychological aging emerged:

1. Mature Adaptations (including 4 levels of response to an event or situation)

2.Education

3.Stable Marriage

4.Not Smoking

5.Not Abusing Alcohol

6.Some Exercise (the key here is “some”)

7.Healthy Body Weight

For more details  see the Grant Study
http://www.theatlantic.com/video/archive/2009/05/the-pursuit-of-happiness/24300/

Kim

Road Trip!!

So, as it is (perhaps?!) approaching the time of year that we start road tripping, how do we keep activity on the menu when we must sit in the car for hours to get where we are going?  Adding to this challenge is how we keep the kids busy all the while!  The first step?  Be creative!  Try to think about all of the ways we can keep the (NON-DRIVERS of course!) moving.  Also ensure whatever you are choosing, isn’t going to be distracting to the driver.  So, what could we do?  How about freeze dance, car style?  Turn the radio on and let the non-drivers wiggle in their seats.  Or how about aerobics in the car?  Keep that music on and let all of the passengers march, heel dig and toe tap to the beat.  Simon says would work here too! 

Don’t forget about that driver.  Plan some stops along the way so the driver can stretch her legs too!  Toss a soccer ball in the trunk and have a quick game of soccer at the next rest stop. 

Ever notice the word “fit” is in fitness?  That is because, with some creative thinking, we can “fit fitness” in anywhere! 

Happy, active trails!!

Posted byDeanna, off on a road trip tomorrow!…….Good luck to my son’s hockey team in the Alliance Hockey Championships!  Go Cyclones GO!

Healthy Snacks for Kids on the Go

Do you run from work, to school, to practice and then home for dinner, homework, bath and bed?  It is a challenge to manage all of these things not to mention, continue to keep everyone well fed!  Having some healthy snacks at the ready are key to ensuring that everyone can tackle the day with the most energy!  It is simply not true that active kids can eat whatever they want because they will “burn it off”.  The issue here is not calorie intake, but rather laying a solid foundation of health through nutrition for children as they move forward in life.  Grabbing a donut and pop at the drive thru on the way to practice is unacceptable as that child will not be able to feel and perform his/her best with that “food” fuelling him/her. 

So, what is a busy parent to do?  Take a bit of time with your kids on sunday to prepare snacks for the week.  Get kids involved so they can feel in control and a part of this process.  So, what are our favourite quick and healthy snacks?

Trail mix-make your own and don’t be afraid to experiment!  Head to the Bulk Barn and let the kids choose some ingredients.  Shoot for unprocessed and unsalted nuts, seeds and dried fruit. (Note, if you are heading to practice, ensure you child washes her hands in case of any nut allergies on the team!)

Yogurt tubes-these are a great, easily transported choice.  You can serve them as they are, or freeze them for a refreshing treat.

Fruit of any kind!Having prepared a few containers of berries, or some cut up cantelope or bananas on hand are an easy, healthy option.  Once again, involve the kids in the process of choosing.  Don’t be afraid to experiment.  You don’t have to stick to apples and oranges!  There are so many options!

Veggies and hummus What kid doesn’t like to dip their food in something?  Well, I am sure some don’t, but this is definately a great option.  Chop up a variety-carrots, cucumbers, peppers of various colours, and pack a container of hummus and you are set!

Granola bars?????These are a tricky choice.  Many granola bars, although they sound so healthy, are just loaded with sugar.  There are better choices out there so have a look at the granola bar you are choosing.  Try for more “stuff” (that is, dried fruit, nuts etc), more fibre and the least amount of sugar you can find! 

And mom and dad-don’t forget to walk the walk yourself and choose these healthy snacks right along with the kids!!!! 

Deanna

Woman Alive!

A FREE Physical activity program for woman facing barriers to participation, it starts here @the YWCA in 2002, the success of the program has seen its growth to numerous sites across the city of Hamilton.

The FREE 10 week’s program consists of three 1 – hour physical activity session per week, including activities such as group fitness, aqua-fitness, yoga and more….. The program provides the participants with 3 healthy sessions with different healthy topics such as healthy eating, stress management, staying active and more…..

Woman Alive! Program supports women in understanding the importance of their own health and in developing strategies and skills for improvement and provides them an active, safe, enjoyable and comfortable environment.

Woman Alive! Program provides the participants with Free child minding, free gently used running shoes, healthy snacks, prizes and healthy talks.

Our next Woman Alive! Session for the spring will be:

Registration & Orientation: April 17^th,2012

Program runs Tuesdays, Thursdays, Fridays, 10:30-11:30am

For more information please call Rana Aldibs @ 905-522-9922 ext.118

A March Miscellany

Here are some links to recent articles on a variety of health and fitness topics:

This piece from Shape magazine suggests how sometimes the best of exercise intentions can work against you: 
http://tinyurl.com/6lhlxqf
 

The good news is, cancer rates overall are declining. The bad news, in case we need any more incentive to manage our weight and protect our skin, is that tanning and obesity are running against the trend:
http://tinyurl.com/ckhynp8

The barefoot/minimalist running trend is still getting a lot of attention – not all of it good. Runners’ World reports a class-action lawsuit against Vibram FiveFingers:
http://tinyurl.com/7f579bk

We’ve known for a while that even for those of us who are regular exercisers, sitting for long periods is unhealthy. Here’s more evidence, and some tips for breaking the sitting habit:
http://tinyurl.com/8xx32uv

Not just for runners – Runners’ World lists 50 weight loss tips
http://tinyurl.com/83kpko6

And since I just don’t feel right about doing a blog post without providing something to chew on – literally – here’s a recipe for an easy and healthy hors d’oeuvre, Hummus and Cucumber Appetizer Bites:
http://tinyurl.com/7223vo5

Enjoy!

posted by Barb

Fueling your Body- How much fuel do I need??

We already know that carbohydrate and protein rich meals and snacks are needed to help our bodies properly refuel, but how much do we need?

CARBOHYDRATES

According to the International Olympic Committee’s Nutrition Recommendations, adequate carbohydrates means:

Moderate exercise (1 hour/day) = 5-7 grams of carbohydrates/ Kilogram of bodyweight each day

Endurance exercise (1-3hours/day) = 6-10 grams of carbohydrates/ Kilogram of body weight each day

Extreme exercise (4-5 hours/day) = 8-12 grams of carbohydrates/ Kilogram of bodyweight each day

PROTEIN

For the average exercising adult = 0.8 gram of protein/ kilogram of bodyweight each day

Adults involved in vigorous exercise or with the goal of building muscle= up to 2 grams( at most) of protein/kilogram of bodyweight each day

Too much dietary protein can be harmful and increase risk of some health problems. Be very mindful of how much protein you are eating each day.

-Carah

Sources:  

CPTN Art and Science of Personal Training. 3^rd Edition. 2010.

Recovering from Hard Exercise. Clark, Nancy. The American Academy of Health and Fitness-Issue22. Feb.22.2012.

Fueling the Body Post-Workout: WHAT Should I Eat/ Drink?

Many regular exercisers and athletes may ask the following questions:

What should I eat after a hard workout?

We see a lot of advertisements for commercial recovery foods making all sorts of suggestions as to why you should consume their products for optimal benefits. Although these ads do offer an element of truth, that does not mean that commercial recovery foods are more effective than regular foods for helping the body refuel its energy stores and building muscle.

Your recovery meals and snacks should include a foundation of carbohydrate rich breads, cereals, grains, fruits and vegetables, as well as a smaller amount of protein (10-20grams/recovery meal or snack)

What are some good Carb-Protein recovery foods?

-Fruit smoothie (greek yogurt, banana, berries)

- Cereal and milk

- Multigrain bagel and milk

- Pretzels/crackers and hummus

- Baked potato and cottage cheese

- Whole wheat pasta with meat and vegetable

-Sandwich

DO NOT consume just protein, as in protein shake or bar after a workout. Protein will help fill you up and help to build and repair muscle; however protein does not refuel your muscles. Muscles need 3 or 4x more calories from carbohydrates than from protein. If you like the convenience of protein shakes, you should add some carbs to them, for example blend in a banana, fresh or frozen berries or graham crackers.

What should I drink?-Electrolytes

Electrolytes help enhance fluid retention and restore normal fluid balance in the body. After a hard workout many people reach for a sports drink thinking it is loaded with electrolytes (sodium and potassium) however, milk, chocolate milk, and orange juice are actually better sources of electrolytes than many sports drinks. Sports drinks are dilute and more beneficial for us during extended exercise rather than afterwards.

-Carah

Sources: Recovering from Hard Exercise. Clark, Nancy. The American Academy of Health and Fitness-Issue22. Feb.22.2012.

Hey Personal Trainers-do you need CECs?

Many people likely don’t realise the amount of education it takes to be a certified, not to mention fabulous!, personal trainer or group fitness instructor.  In addition to our initial training to become certified, to maintain our certification we must have yearly continuing education credits (CECs).  This ensures that we stay informed regarding the latest fitness research and trends. 

So, you may ask, how do trainers and instructors go about getting these CECs?  There are a few options.  The one that we love the most is the yearly fitness conferences that we attend to, you guessed it, learn about and talk fitness for a few days with a bunch of other fitness people.  What could be more fun?  The next conference that many of us are excited to attend is CPTN’s Dare to be Excellent Conference May 31, June 1 and 2 in Toronto. 

So, if you are a trainer in need of those CECs or just wish to take in some great fitness info, check out the link below to view the conference brochure.  And, yes this is also a shameless self promotion as I am very excited to be presenting at this conference this year!  (
http://www.cptn.com/Conferences/2012/Documents/Conference_2012_Brochure.pdf

-Deanna

Train Your Balance!

Winter, as it is a time when there is (supposed to be!) ice and snow on the ground, is a key time to be thinking about training our balance.  Balance, the ability to keep our body centered over its base of support (i.e. your feet), is key to not only fall prevention but being able to do many other activities to the best of our ability as well.  So, how do we train balance and stability?  Well, by letting ourselves be (safely) unstable.  Try the following exercises to improve your balance!  Please Note: for safety, start by trying these close to a counter or a wall in case you need something to hang on to!

Remember to think of a tall spine, shoulders relaxed down and belly button pulled in as you are moving through these exercises. 

1)    Stand on 2 feet, close your eyes

2)    Stand on 1 foot, close your eyes

3)    Eye tracking: stand feet shoulder width apart and arms up in front of you at shoulder height.  Thumbs are up (like you are giving someone in front of you a “thumbs up”).  Take your right arm and open it to the side.  Follow your thumb with your eyes, while keeping the rest of your body as still as you can.  Repeat left.

4)    “Walk the Line”: some people call this the “sobriety test” as that is really what it looks like!  Stand tall, arms out to sides and walk forward in a straight line, TOUCHING the heel of 1 foot to the toes of the other as you step forward.  If you have mastered that, try it again with your eyes closed or with your arms crossed in front of you!

Remember, try these close to the wall until you feel confident enough to step away.  Practice daily at home and soon you will see an improvement in your balance!

Stuck in that mid-winter hibernation???

We all have those days – yes, you know which ones I mean. Sometimes when I hear that alarm go off, I’d like to press snooze repeatedly. Maybe curl up on the couch with a tea and a movie, while managing to avoid the gym and all that jazz.

Sometimes we just have those negative days. I’ll be the first to admit that our weather switching from warm to cold, and back again has really messed with my sense of self-motivation. I can feel my resolve crumbling the later I leave going into the gym. So hopefully some of these simple tips will help us break out of that mid-winter hibernation.

1. Visualize your goals, which means visualize your own personal success

2. Appreciate yourself for making that effort even though it felt like the opposite of what you wanted to do

3. The whole 6-8 hours of sleep, really does work, if you need to, set a back-up alarm (or three)

4. Don’t picture exercise as a chore but an opportunity to develop skills and have some time to unwind

5. Use self-talk – be stubborn and stick to your guns, guaranteed it will feel better to get out and devote some time to your body rather than stay at home

It happens to us all, the internal avoidance tactics we use to try to convince ourselves not to do something. “I’m so tired,” “I really don’t want to go,” “I won’t perform my best,” and finally - ”I wish I was in Cuba.” Realistically while we are self-talking ourselves out of going, we should focus more on how we feel after exercise – like feeling refreshed, rejuvenated and satisfied.

Good work out there ladies!

-Meagan