Exercise
Go for a run, take a bike ride, create a backyard circuit, climb the stairs, or do some yoga. Stuck indoors? Then live stream an exercise class. If you do not have weights, use your body weight to continue building strength. Read More→
Archive for Getting Outdoors
Staying Motivated and sticking with your workout plan isn’t always easy.
Here’s how to stay motivated into the cooler months. (Excuses & Solutions)
Excuse “It’s too hard to get out of bed on cold, dark mornings!”
Solutions:
● Create Heat – make sure the room is warm when you get up. Or better yet, put your workout clothes on the radiator so they are warm and ready to go.
● Find a Friend – find someone who will commit to joining you in the morning for walks or workouts and hold you accountable for showing up. Accountability can make all the difference!
Excuse “I may be out of bed but I still don’t want to workout.”
Solution:
● Dress the Part – the truth is there is no such thing as bad weather, only bad clothing choices. If you’ve balked at the cost of higher-priced outdoor gear, just ask anyone who’s used them: The price is easily offset by the increase in enjoyment, comfort, and enthusiasm. Or, maybe it’s time to treat yourself: New gear might be the bribe you need to get outdoors.
Excuse “It’s too much hassle”
Solution:
● Keep it Simple, Smarty (K.I.S.S.) – the best way to overcome our excuses is not to create them in the first place. If you have to drive too far in the snow or ride a cold subway across town, you’re creating extra hurdles that will attract excuses.
Go for a 25 minute run around the office block at lunch, do 3 laps of your neighbourhood first thing, or switch things up at the gym by using only the machines you don’t have to wait for. You’ll finish a quality workout with less hassle and at a pace that feels rewarding.
Excuse “I can’t find the same passion or fire to do it regularly”
Solution:
● Use mini-goals for major rewards – set small targets that create the focus and discipline to stay on track. Always write your goals down, making them specific, measurable and achievable, and track progress so you can reward yourself for the results.
Excuse “I’m bored with my workouts”
Solution:
● Step out of the ordinary – take a Yoga or Pilates class. They are easy on the joints and provide great lasting benefits. Do you need a mental break from a tough season? Cross train with a different sport that doesn’t require a stop watch or a power meter. This will help ease your mind from information overload so you can stay active without stressing over stats.
You love biking. To and from work; cycling to the grocery store; it’s your go-to weekend activity and at the gym, the exercise bike is the only piece of cardio equipment you will go on. You love biking. And it’s your way of maintaining your fitness level. Recently though, you’ve experienced a plateau in your conditioning. It’s been weeks since you’ve observed an increase in your fitness level. To top it all off, your biking legs are constantly sore and it’s become increasingly difficult to push yourself to your cardiovascular limits. What’s the solution?
Cross Training.
What is cross training and what are the benefits?
Holiday season is upon us and along with joyous festive events comes the challenge in keeping a healthy YOU. Less time to meal prep, tempting goodies all over the office, social outings, alcohol and less time for exercise. This is not a good combination for staying healthy.
Below are some tips for managing the next 4 weeks and entering 2019 feeling fabulous!
- Eat a healthy snack or meal BEFORE you head to that party. A satiating bowl of homemade chili or hearty soup can curb the temptation for goodies.
- Make a healthy dish to take to the pot lucks. Bringing a red pepper hummus and vegetables to dip, spicy homemade nuts, or vegetarian chili means that you know there will be something that you can eat. This is especially important if you are on a restricted diet, vegan, vegetarian, celiac or gluten intolerant.
- Be aware of alcohol consumption: Have a glass of water or sparkling water between each alcoholic cocktail. This will help you to decrease the amount of alcohol you consume and it helps keep you hydrated. Or better yet, volunteer as the designated driver. This can mean a lot fewer calories (sugar) and a better morning! J Often food choices have a direct correlation with the amount of alcohol we consume.
- If you are suffering from digestive issues try having some apple cider vinegar or lemon water about 10 to 30 minutes before you eat. You can take a TBSP of ACV on its own or put it in a glass of warm water. Both ACV and lemon water aid in digestion.
- Plan ahead and use a slow cooker or crock pot for your meals. That way you can be out shopping and come home to a hearty ready to eat meal.
- Ensure you are getting quality sleep. Incorporate a sleep ritual which prepares you for the 7-9 hours recommended to support healthy immune and nervous systems. Turn off the screen time an hour before bed as EMF can disrupt sleep.
- Eat foods that support your immune system. Stress and a busy lifestyle can challenge our immune system. Incorporate garlic, onions, ginger and turmeric into your meals as often as possible. Start your day with warm lemon water with ginger and turmeric. Add fermented foods like kimchi or sauerkraut for healthy gut flora. Red peppers, citrus and berries for Vitamin C and antioxidants. Spinach and broccoli raw or lightly steamed to get the most from their packed nutritional value.
- Eat foods that support your nervous system and limit stimulant intake. Almonds, walnuts, poppy seeds, pumpkin seeds, kelp, leafy greens, cold water fish, ginger and basil are a few ‘nervine’ foods. Snack on some raw almonds, walnuts, pumpkin and sunflower seeds. Replace coffee with green tea to decrease coffee consumption and increase antioxidants.
- Exercise! Don’t miss out on your exercise routine. It may have to alter slightly but if you plan ahead and schedule your workouts they are less likely to be missed. Exercise can be a great stress coping mechanism. Do low intensity if feeling especially stressed and ensure a post workout stretch, relaxation and rehydration.
- Incorporate realistic stress coping strategies. Your usual stress management routines may not be feasible at this time of year. Find moments for down time, deep breathing, walking in nature, gratitude journaling and ‘me’ time. Keeping a positive attitude is proven to decrease the negative effects stress can have on your health.
If you need more individual assistance please contact me.
Let the festivities begin! You are ready!
Happy and Healthy Holidays!
Nancy Coles RHN
nancy@curtishealth.com
Although we designate this time of year for celebration, the holidays can also take their toll on physical and emotional health. Here are some tips to help you have a healthy and happy holiday season.
- Stay Active. Holiday parties, relaxed work schedules and cold weather all lead to excuses for skipping workouts. Schedule your workouts and even take advantage of the season. Sledding, ice skating and just running around snow are great ways to stay fit!
- Prevent Illness. Tis’ the season for colds and flu. Remember to wash your hands regularly (especially before eating), stay hydrated and ensure your diet includes immune system boosting foods like cruciferous vegetables.
- Safety First! Winter weather means icy surfaces. Slow down and ensure proper footwear to reduce the chance of a fall.
- Mindful Travelling. Prepare for long lines and inclement weather. Give yourself plenty of time to get where you’re going to reduce the stress of arriving late.
- Reduce Stress. Practice daily mediation and stretching, and add a weekly yoga class.
- Practice Kindness. The holidays can be especially challenging for friends and family who suffer from depression and seasonal effective disorder. Take an active and positive role in the lives of people who may need your help.
- Take Care of Yourself. The holidays are all about giving, but be careful not to over extend yourself. Treat yourself to simple things – a mid day nap or the pumpkin spiced latte you’ve been craving.
Have a happy and healthy holiday season from your friends at Curtis Health!
By Kerri McBeath
Remember when you were a kid and you went to summer camp? Some may not have pleasant memories, but most kids enjoyed getting out of the city and spending some time away from their parents and siblings and getting their first taste of independence.
So this summer, how about if you send yourself to fitness summer camp? I don’t mean pack up your sleeping bag and head to Camp Lake in the Woods – I mean while you’re on holidays and away from the gym, make sure you continue working out so you don’t have to get back on track in September.
To keep on track with your regular fitness workouts, you should be incorporating all the components of fitness: cardiovascular endurance, muscular strength and endurance and flexibility. Below are some suggestions:
Cardio Endurance: Swimming
Muscular Strength and Endurance:
Golf (lower body and core)
Hiking (lower body)
Canoeing and kayaking (upper body and core)
Flexibility: How about a nice outdoors yoga class?
All over workout: Swimming; Tennis anyone?
Remember that the reason parents send their kids to summer camp is so they can experience new things and meet new people, as well as have fun. Make sure you’re experiencing these things too.
By Anora Renaud, Certified Personal Trainer
Curtis Personalized Health Management Ltd.
Hiking footwear is the contact point between you and the ground on the trail. It is essential to your comfort and enjoyment to have footwear that suitably matches your hiking goals.
Hiking shoes should be selected based on the most difficult terrain you anticipate hiking. Unless you intend to have multiple pairs of hiking footwear, I recommend you simplify by finding a pair of shoes that is versatile enough for almost all of your hiking. Ensure that your shoes are sturdy enough to endure the long hike and rough terrain.
For day hiking on easy terrain, a lightweight shoe with minimal support is sufficient. For day hiking on moderate terrain or for easy to moderate backpacking, a shoe that is durable and possibly waterproof with good traction is ideal.
You definitely want your shoes to be as minimal and light as possible. Hiking long distances is challenging enough and the last thing you want is a pair of shoes that will weigh you down.
Tread on shoes, just like tread on bike or car tires, manages the terrain under foot. When hiking across steep or loose terrain, a more aggressive tread will keep you moving forward efficiently and effortlessly. When hiking on well-developed trails, an aggressive tread is not necessary.
Hiking on uneven rocky terrain is always challenging and maintaining one’s balance is not easy! A mid to high cut pair of hiking shoes helps to provide great ankle support in such situations. As long as you’re out hiking in the wilderness, you’ll always be susceptible to the unexpected weather elements. You’ll never know when it’s going to snow, rain or if you have to cross any river.
The best option would be to choose a pair of waterproof shoes that would save you from trekking with wet uncomfortable feet!
The ideal type of shoes feels comfortable and right for your feet even on your first trek with it. Never get a too fitting and snug pair of shoes when trying them out at the mall. Remember to always get 1 size bigger as when you’re hiking, your feet will swell and to facilitate blood circulation, you’ll need a bigger pair of shoes
No matter how good the shoes might be, please note that it does not make you invincible when hiking and it’s definitely still mandatory to take the necessary safety precautions! Always better to err on the side of caution! Happy trekking!!
For more information on hiking shoes or on great hikes around Vancouver, contact your onsite Curtis coordinator or email info@curtishealth.com.
Now that the weather is getting better, it may be your time to start cycling to work. It’s an easy way to fit exercise into your day and it reduces your carbon footprint. But how do you get started? Here are some tips from experienced cycle commuters on how to get started and how to stay safe.
Equipment
Of course before you start to cycle commute, you’ll need some equipment: a bike (obviously), a helmet and visible clothing. Don’t spend a lot of money on your first bike – check bike stores for second-hand bikes or Craigslist, but be watchful for bike thieves. If the deal seems too good to be true, steer clear or ask for a bill of sale. An honest person would be selling their bike for a decent price and may be able to give you tips to get your started on your commute; expect to spend $200-$300 on a second hand bike. Read More→
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