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Our fitness programs and education courses can help you do just that! This program can help you learn more about muscles and movement, and/or become certified as a Personal Trainer or Group Fitness instructor. Coming soon, Aquafit instructor training and continuing education for already certified trainers and instructors!
Contact me for more information! Deanna at 905-522-9922 ext 148
Moms-are you looking to get moving with your baby and at the same time, connect with other moms? We’ve got the answer for you! Baby Bootcamp, and new this summer, we’re taking it to the pool with Aqua Baby Bootcamp! Check it out:
Simply Cook and Enjoy!
Here are some quick tips to help you make great nutrition choices! A few tips below to get the food thoughts flowing…….then google, search instagram or pintrest for some great new ideas! Use this week to discover some new websites that you’ll use moving forward!
In a Hurray
TIP 1: Simplify weekday cooking. Prepare some ingredients in advance.
TIP 2: In a hurry? Take a kitchen shortcut with healthier convenience foods.
TIP 3: Feeling short on time? Enjoy a sandwich for supper.
TIP 4: Time-crunched? Good-for-you meals can take less time than take-out!
TIP 5: Double up! Make a double batch of breakfast on the weekend to enjoy during the week.
Make it Easy
TIP 6: Cook once. Eat twice. Make weeknight cooking a breeze with planned extras.
TIP 7: Make a no-fuss meal with just six simple ingredients!
TIP 8: Tools of the trade: A few good kitchen tools can make cooking a lot easier!
TIP 9: Be prepared! Read the recipe and prepare ingredients before you start cooking
TIP 10: Get stocked! Keep your kitchen ready for action any night of the week with basic food staples
TIP 11: Cooking dinner is a snap with satisfying one-pot meals
TIP 12: Marinate inexpensive cuts of meat for deliciously tender results
TIP 13: Saving cents makes sense! Simmer up a pot of scrumptious soup
TIP 14: Make your food dollar go farther. Put more plant-based protein in your pot
TIP 15: Get saucy! Make your own spaghetti sauce with just a few ingredients
Family Affair Tips
TIP 16: Your kitchen doubles as a classroom that equips kids with life skills galore
TIP 17: Find weekdays too hectic to cook with kids? KISS: Keep it simple, sweetie!
TIP 18: Got teens? Try “create-it-yourself” meals so they can experiment in the kitchen
TIP 19: Bring a little fun to your kitchen with a family cooking challenge
TIP 20: Parents frosty about kids cooking? Smoothies are a super way to introduce kids to the kitchen
Cooking by Numbers Tips
TIP 21: Eating alone? Make breakfast for dinner!
TIP 22: Cooking for one? Switch it up with stir-fries
TIP 23: Get fresh with simple dinner salads for two!
TIP 24: Cooking for a crowd? Big-batch cooking is a super supper solution
TIP 25: Get social! Host a cooking party
Cooking 101 Tips
TIP 26: Savour the flavour! Small amounts of nutrient-rich ingredients boost taste
TIP 27: Get steamy in the kitchen! Steam veggies rather than fry.
TIP 28: Want to give healthy cooking a whirl? Think outside the salad spinner!
TIP 29: Baking bonanza! Balance your baking with simple swaps
Following our healthy snack information from yesterday, today’s recipe encourages you to try something new! Enjoy!
QUARK AND BERRIES PARFAIT
Preparation time: 5 minutes
Makes: 1 serving
Try something new! Quark is a fresh cheese available in the dairy aisle alongside sour cream and cream cheese. Sold in a tub, it is great to enjoy on its own or stirred up with herbs as a dip. If quark is not available, look for a thick Balkan style or Greek yogurt to use instead.
1/4 cup (60 mL) quark cheese
1 tbsp (15 mL) large flake oats
5 fresh strawberries, halved
6 fresh blackberries
1 tbsp (15 mL) fresh blueberries
1 tbsp (15 mL) pure maple syrup (optional)
2. Top with strawberries, blackberries and blueberries. Drizzle with maple syrup, if using
5 Tips to help balance your blood sugar
The following are some tips to help you control your blood sugar and avoid the ups and downs during a workout, and all day long!
Goal Setting, and re-evaluation
So, here we are week three already! And it is time for our mid challenge check in! Book your appointment with your trainer today!
Why are we asking you to check in half way through? It all has to do with goal setting the relation to goal attainment. One of the keys to success, is to set very specific goals, as well as to create a plan of attack to help you reach these goals. Without specifically defining a goal, and laying out the steps of how you’re going to reach it, all you have done it just make a wish. To say “I want to be more active”……and that’s it, you likely won’t know what specific steps to take next (e.g. on Wednesday I will attend a tabata class) or, have a baseline to which you can compare your “more active” (e.g. more active than what?). Just like cooking or baking, when there is a step by step recipe, dinner is more successful as you have had a solid plan to follow.
So, in week 1, you set some goals with your trainer, and now that week three is here, it is time for you to review your plan and see how it is working out. Remember that a fitness plan isn’t set in stone. We start on our path to achieve a goal and sometimes the steps we’ve laid out are perfect and fit in to your schedule well, and sometimes that plan didn’t work like we thought it would. So…..we re-assess! Hence, the mid-challenge check-in! Compare where you are this week, in reference to where you thought you would be when you put your plan together in week one. Likely, you are rockin’ it!! WAY TO GO!
But maybe, just maybe, things didn’t go the way you wanted. What to do? Let that week go! It’s not the end of the world! BUT, it’s also not an excuse to let it all go and give up! Re-commit to the next three weeks and make it happen!
Lifestyle change isn’t easy-if it was, everyone would do it!! It’s work for sure….but you are worth every minute!
A quick, delicious option for you! Enjoy!
SAUCY SHRIMP AND VEGETABLES
Preparation time: 20 minutes
Cook time: 15 minutes
Makes: 4 servings
1 tbsp (15 mL) canola oil
1 pkg (227 g) mushrooms, sliced
1 onion, diced
2 stalks celery, diced
1 large carrot, diced
2 cloves garlic, minced
2 tbsp (30 mL) chopped fresh parsley
¼ tsp (1 mL) hot pepper flakes
Pinch each salt and fresh ground pepper
1 tbsp (15 mL) all-purpose flour
1 cup (250 mL) sodium reduced vegetable or chicken broth
1 lb (454 g) large raw shrimp, peeled and deveined (thawed)
3. Stir in shrimp and cook, stirring gently for about 5 minutes or until shrimp are pink and firm
YWCA’s Express Fit Program.
These programs are designed to fit in to a 30 minute time frame, with each program targetting a different set of muscle groups, or a different energy system.
Highlighted in this week’s exercise tip, the Cardio and Core Program. Check it out!!
Try the core work at home! Hard copy is waiting in the fitness centre to give the whole program a try! See fitness staff if you have any questions!