Category Archives: Fitness

Zumba To Happiness!

Zumba is not only a dancing exercise, it’s a lifestyle and one that brings happiness and joy.

It’s pretty much the most Aweome Workout Ever!

You dance to awesome music, hang with great people, shake that butt and burn a heck load of calories without even realizing!

A good friend of mine is offering classes this summer. Why not give it a try and see what FUN and EXCITEMENT you find

Register NOW!

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What Does Your Heart Say About You?

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Fit bit, Garmin, all these exciting fitness trackers have really changed how people view their health and lifestyle. It has, I would say, even changed how some perceive their lives… Maybe starting taking their health more seriously… So I appraise these companies.

Now what does it all mean? Steps, sure we know. But what about the heart rate? Do you know what your pulsing heart rate really means? Is it normal, is it healthy … ?

What should your Target Heart beats per minute (bpm) be for Exercise, Losing Weight and simply for your Health? Fact is, knowing your heart rate can help you track your health and fitness level, and even give you fitness-health goals.

What is a Resting Heart Rate?

It is  the number of times your heart beats per minute when you are at REST essentially. Lower is actually better, in fact, someone more active will have a lower resting heart rate than someone with lower health conditions or higher body weight. Lower heart rate typically means your heart muscle is in better condition and doesn’t have to work as hard to maintain a steady beat as opposed to those with a higher rate.

According to American Heart Association,

For most of us, between 60 and 100 beats per minute (bpm) is normal. The rate can be affected by factors like stress, anxiety, hormones, medication, and how physically active you are. An athlete or more active person may have a resting heart rate as low as 40 beats per minute. Now that’s chill!

Here is a quick guide for your reference:

Age Target HR Zone 50-85% Average Maximum Heart Rate, 100%
20 years 100-170 bpm 200 bpm
30 years 95-162 bpm 190 bpm
35 years 93-157 bpm 185 bpm
40 years 90-153 bpm 180 bpm
45 years 88-149 bpm 175 bpm
50 years 85-145 bpm 170 bpm
55 years 83-140 bpm 165 bpm
60 years 80-136 bpm 160 bpm
65 years 78-132 bpm 155 bpm
70 years 75-128 bpm 150 bpm

PS. Your maximum heart rate is about 220 minus your age.

If you do not have a tracker, you can always do it old school: Take your pulse on the inside of your wrist, on the thumb side. Use the tips of your first two fingers (not your thumb) and press lightly over the artery. Count your pulse for 30 seconds and multiply by 2 to find your beats per minute.

So bottom line, if your heart rate is too low, kick your self into a more active lifestyle. If it’s too high, calm it down and stay healthy. Either way, don’t get out of the targeted beats.

Weight Training and Healthy Eating

To summarise it. Eating greens and doing cardio is not the way to get lean, says personal trainer. Weight training is key and ends up burning more fat as you continue burning it throughout the day. It is inportant to note that to burn fat, you must be in a calorie deficit throughout your day. High Intensity Inrerval Training is the best cardio and most effective method of losing weight.

Read this article.. if says it all .

http://flip.it/KEAklH

PRIMAL FITNESS & HEALTH

Have you heard of the Paleolithic approach?

Apparently running, aerobic exercise, is not the primal fitness approach for your health and your heart. In fact, weight lifting and anaerobic does it much better.

Mercola states that:

A heart rate of 180 minus your age is the ideal maximum heart rate for building aerobic capacity. That’s the heart rate at which you burn the most fat and tap into your glycogen stores the least. For this reason, you also need to be an efficient fat burner

Loss of metabolic capacity is what hurts one most when aging. Adults 45 years or older benefit most by building muscle than by doing aerobic exercise. With this exercise, you regain metabolic flexibility to raise your energy levels and diminish hunger, which helps you lower fat and have better lifelong health and peak performance. Many take Strength Training for granted and believe the best way to lose weight and keep healthy is by running, however that is not the ideal heart rate for Optimal health gains.

Another important workout to consider is high-intensity interval training, which is also an anaerobic exercise.

Some health basics to consider too,

Most people simply eat too much, and too often, and an overriding reason for this is because they’ve lost the metabolic flexibility to efficiently burn fat for fuel, and are running on carbs all the time. Since carbohydrates burn much faster than fat, you have to continuously keep eating.

Watch this quick video for a little more..

It Pays Off Not To Snooze…Work UP!

snooze

Waking up early to workout is NOT over-rated. Working out in the AM is the Ultimate workout. You want to loose the most Fast reserve in your body? Do it before breakfast.

When’s the best time to exercise to ensure you’re getting the most out of it?

It really does Pay Not to Snooze, and wake up for an early workout.

Why? Because working out before breakfast helps you speed up the weight loss and actually boost your energy throughout the day, in turn preparing your body to an all day fat burn, and pushing your body to tap into its fat reserves for fuel, as opposed to burning off your most recent meal.

A fasted workout is the best Workout. So next time you want to Snooze and sleep in, think about your progress and your hard work. It is much harder after breakfast than before breakfast. Why not speed up your progress and do it right?

THINK ABOUT IT & COMMIT!

For more, Lose Weight – Business Insider.

Lose It The RIGHT Way!

FAT

Losing weight is a constant struggle, I have tried various methods, diets, workouts. To be honest, lets make it simple.

EAT WELL, EXERCISE WELL, DONT KILL YOURSELF AND DONT STRIP YOURSELF FROM HAPPINESS.

Cutting FAT, cutting CARBS, cutting SUGAR, starving yourself. You are doing it all the wrong way. How about you focus on what really matters, because your body needs fat, carbs, sugar, and damn right can’t be starved, not if you want to also Work out and BE HEALTHY.

So here is the Trick, I will send you off to a nice ENTERTAINING ride that will shock you but you will realise that this way will be healthy and reachable for you.

Here are 23 Weight Loss Tips for you to best lose it. Don’t DIET, just Finally DO-IT.

Preventing Fitness Injuries

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Alex Cromartie, a certified personal trainer and health coach who founded Clermont-based Awakened Fitness in 2013 introduces a strong article on Tips to Prevent Fitness Injuries, and it is nothing but brilliant if you ask me. I would love to share his Tips with you as they are very essential to every body builder, fitness trainer and athlete.

Enjoy your read via Tips to Prevent Fitness Injuries

Do You SQUAT?

If you squat, then I hope you are doing it right. If you want to squat, then welcome to the SQUATTER club! But before… for either of you out there. Please know HOW to Squat… Injuries are very common, and you don’t want to hurt yourself.

Watch Jonny Catanzano’s video on How To Do Squats:

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I am crazy about FITNESS and you know what, I think it is about time I share my love with you.

My body, Mind and Soul are through my fitness.

Is working out for you a chore? Because it shouldn’t be, and If you know half of what makes me happy about working out, you will want it too. The new year is coming and resolutions are sky high. Why not get into something that will leave you happy and excited? Not all workouts are like your typical gym, where you go, do your reps and leave, some are ALOT OF FUN. So stick around and find out more.

I want you to find that love within, and I believe that this article does it best, to show you exactly what the best SWEATS are.

So, here it is: 7 Badass Fitness Classes In Ottawa That Will Get You Toned AF

1. Orangetheory Fitness // 1001 Dazé Street

I personally have never tried it, I have tried Canadian Strength which was an amazing all body workout. I do plan on trying OrangeTheory and I am certain I will fall in love with it, as it seems to be exactly what I strive on, High Intensity and a lot of fun.

2. Greco Fitness // Multiple Locations

This is my Baby. Greco Sparks Seriously such AMAZING FUN. Greco gets you working on yourself in ways you can’t imagine. Dedication, Friends, Fun, TONENESS. You got it all! It is Intense, and It is for everyone. Greco is my home now, and I can do 1-2-3 classes a day, you go at your pace. Check out the  OAC Greco too, amazing HIIT classes, worth your time and your legs! Working out is no longer to get skinnier or to workout that ice cream, it really becomes your identity, your social guru, you should try it. There are MANY locations, you just need to pick.

3. DOUVRIS Martial Arts // Multiple Locations

This is a new one for me, though I have been to 100% Martial Arts which is amazing, with highly trained instructors and a love for the dojo. Bill Gatchell, the founder and Head Master of this amazing place and his team will leave you sweating and in shape, let alone teach you to defend yourself. I think Martial Arts is an amazing talent and an amazing workout that benefits more than your body, but your mind and your self-confidence.

4. iNSiDE Out STUDiO barre // 1416 Wellington Street West

I have never tried this studio, but I believe strongly that it is what it claims to be, toning you inside out, and these barre classes with combination of strength training, yoga, pilates and a ballet barre will definitely do the job to kick your butt.

5. Ottawa Pole Fitness // 1066 Somerset Street West

FUN right? I have been meaning to try this fitness class for a while and man do I believe this gets you fit, I mean you must have that strength to be able to do what these dancers do. Let’s face it, we all want to feel hot while getting that hot BOD. So let’s try this out.

6. Pure Yoga Ottawa // Multiple Locations

PURE is my heaven, I love this Yoga spot, and yes I have tried a few Studios but PURE has by far been the Purest and Best, especially for a Fitness freak like me. I love the burn, I love the heat, I love the power. PURE YOGA has it all for you, and you should really try it. I have been to YogaTown Studio and it is also amazing and worth a try.

7. Wheelhouse Cycle Inc. // 1279 Wellington Street West

O.M.G. What FUN, what BURN, what FITNESS. I was recently introduced to Wheelhouse and DAMN did I love it. So much fun, with Music, Sweat, Dancing, and Friends. GO TRY THIS RIGHT AWAY, you are missing out. It really is unreal, you won’t imagine what a full body workout that is. It might be your next best thing.

So ………… All this to show, WORKING OUT CAN BE SO FUN, it is not a chore, it is not to drag yourself to the gym, you just need to try something new, remember, you just might LOVE IT.

Your Healthy Solutions!

fitness-tipsHere are a few tips that I live by; and I want you to Live by them too.

1. Cut the Sugar: Sugar spikes your insulin. Avoid Processed food too, it is filled with sugar. Instead, have a high protein and vegetables vegetable diet.  The protein helps build muscle and veggies are carbohydrates low on the glycemic index (GI), they are more slowly digested, absorbed and metabolised, cause a lower and slower rise in blood glucose and, therefore lower insulin levels. Other good carbs are brown rice, sweet potatoes and quinoa as they are slow digesting carbs with low GI.

2. Allow yourself Cheat Meals: Having a cheat meal once a week is allowed if you take care of your body and treat it well. Your healthy lifestyle can afford it, but note that this rule only works if you’re working out.

3. Schedule a Fat Burning Workout Routine: Doing High Intensity Interval Training (HIIT) is a great way to shed extra weight as this exercise gets your heart rate to go through the roof for about a short period then allows it to rest and repeats, which  increases your heart rate in intervals. This is a great fat burning workout.

4. Keep a routine: Starving yourself, we have already discussed, is a pure no no. It only causes your body to get confused and store the fat as it does not know when it will be fed again. Therefore keeping a routine and eating small meals every 3 hours or so will allow your body to read you better and know to burn as it will be fed again soon. This routine over time  allows you to eat tons of food but consistently stay low in body fat, as your metabolism will spike and you will continue to burn throughout the day.

5. Surround yourself with people like YOU: Truth is, it is really hard to be healthy if you are surrounded by unhealthy people, so be choosy with your friends. I swear by this tip and have like-minded friends, which I absolutely love. These friends keep me on my feet and allow me to continue being happy. One in particular, always teaching me new health  tips and different workouts, which feels absolutely amazing. Hanging out together is never an impediment as being healthy and staying fit is a lifestyle, and we both live by that. Friends that train together, stay together, right?! So build your life around people with similar goals.

For more information, see article by Nicolas Cole in Medical Daily.