the-fitness-firm

How Strength Training is a Game-Changer for Youth Development

Tue, 04 Nov 2025 23:08:52 GMT

How Strength Training is a Game-Changer for Youth Development

Is it safe for my kids to start lifting? That’s a question many parents ask themselves when their child becomes actively involved in sports and physical fitness. It is no surprise that athletes and non-athletes alike may show an interest in strength and resistance training for various reasons, such as improving athletic performance or building a physique. Intrigued by what off-season training can do to the body, preadolescent athletes and parents may look to strength and personal training as a viable means of maintaining stability. Strength training moves beyond what typical conditioning might look like during the school year. This might mean doing cardio regularly for a track and field athlete, but it neglects strength training to develop arm muscles, which are needed to pump your body during sprints.

Muscle building: What should I keep in mind?

A curated resistance and weight training program that is supervised and monitored by a licensed trainer can improve not only their strength, but also a child’s bone density, lipid profiles, fat-free mass, balance and personal self-esteem (National Library of Medicine, 2009). It’s important, however, to ensure that the child’s cognitive, physical and social maturity are at a level in which they can safely participate in a strength training program. While there is no minimum age for participation, children must be able to follow directions and have adequate balance and kinesthesia awareness, which means they understand how the body is designed to move, and in which ways it is not. Children should also discuss the dangers and inherent risks associated with anabolic steroids with a healthcare professional or trainer, and be strongly discouraged from abusing such substances. Steroids are an ever-growing concern amongst young athletes seeking to gain a competitive edge, often without them knowing what kind of irreversible damage these substances can have on the body (National Library of Medicine, 2009).

What to Include in a Youth’s Training Program

A successful weight training program for youth that is designed to build muscle should always begin with a warm-up. This only needs to be for about 5-10 minutes, but this gives the body ample time to increase body temperature and blood flow to all muscle groups (National Library of Medicine, 2009). The workout should always conclude with a cooldown, which allows the body a chance to stretch out and recover before the child goes on with their day, preventing injury and ensuring that no muscle is injured after the training session. A youth training program that seeks to build muscle should encompass multiple types of resistance, these can include: free weights, battle ropes, medicine balls and weight machines, as all are great options. Free weights should be approached with increased supervision as they require developed balance and coordination to ensure the movement is performed correctly, as an incorrect weight or movement path can lead to injury. For every session, 6-8 exercises are recommended to train a major muscle group, which includes the chest, back, shoulders, legs and arms, with an emphasis on core stability and lower back mobility where applicable. Children should stay within a repetition range (the number of times they can perform the exercise under resistance) where it can be completed with some fatigue but no muscle failure. If a child cannot perform a minimum of 10 repetitions per set of an exercise, they should reduce the weight as it is most likely too heavy (National Library of Medicine, 2009).

Myth Busting- Does Strength Training Adversely Affect My Child?

No, strength training does not pose a greater risk to youth than participating in athletics at a school or in a league, as long as a trainer or certified athletic staff member is monitoring their proprioception while performing movements under resistance. Preventive exercises that are performed under supervision can target muscles that are overused in certain sports, putting that area at a higher risk of a tear or a break. A prime example of this would be the rotator cuff and scapular muscles, which are used extensively in baseball, where a throwing motion is repeated on a consistent basis. Strength training as a whole works to ensure that flexibility is maintained with exercises that use the full range of motion. One of the most devastating injuries an athlete can experience is an ACL tear, which can bench an athlete from playing and practicing anywhere from 6-12 months (Uchealth, 2021). With this in mind, strength training for the lower body paired with plyometric movements may reduce the incidence of ACL injuries within sports, especially in girls, due to several biological and anatomical factors (Orthop, 2016, National Library of Medicine).

As a whole, it's important to recognize the integral role that strength training plays in the safe improvement of athletic abilities in youth, while also working to reduce the proneness to injury. With the health benefits far outweighing the potential risks, especially in today’s society, children should never be discouraged from engaging with a training program that can prevent many long-term injuries that occur when muscular strength is not developed.

By: Stephen Morgunov

Stephen Morgunov is currently completing his fifth year of a Bachelor of Education at Brock University. He is passionate about helping others grow, both in the classroom and beyond. With a strong belief in the value of personal development, Stephen strives to inspire others to challenge themselves and find confidence through effort and consistency. Although his teaching focus is on the primary grades (1–4), fitness plays a major role in his life and philosophy. Writing about the benefits of strength-based training for youth athletes and non-athletes alike reflects Stephen's broader passion for helping young people build healthy habits, resilience, and self-belief early in life. Whether in the gym or the classroom, he aims to leave a positive mark by encouraging everyone to become the best version of themselves.

Resistance Training -> Reverse Bone Loss

Fri, 23 May 2025 18:32:33 GMT

Resistance Training -> Reverse Bone Loss

Resistance training, also known as strength or weight training, is one of the most effective non-pharmacological strategies to prevent age-related bone loss and support long-term bone health . This form of exercise involves progressive overload of weight or resistance, weight-bearing exercises such as squats, and compound movements that engage multiple joints and muscle groups.

As we age, we naturally lose bone mass and increase risk of osteoporosis and osteoarthritis. Bone mineral density declines up to 30% between the ages of 20 to 80 years old , with women being at the higher end of this percentage (Singh, 2014). This significant reduction increases the risk of fracture through increasing fall risk.

Resistance training helps slow this decline by enhancing bone density, structure, and strength. Such exercise is crucial throughout the lifespan, especially as we approach senior ages. Resistance training actually stimulates osteogenesis, which is the process of new bone formation. When we apply healthy stress to our bones by lifting weights or using resistance bands, our bones become denser and stronger as they learn to handle the increased load. Additionally, resistance training can improve the shape and structure of our bones while supporting them through increasing muscle strength (Hong & Kim, 2018). In return, we experience reverse bone loss! If you add resistance training in the form of group fitness, Falls Prevention Programs, personal training, or individual workouts 1-3 times/week, you will reduce your risk of falls and injuries, improve your posture and coordination, and protect your joints and bones from stress.

Here at the Fitness Firm, we promote the importance of strength training and focus on providing services that support this form of exercise. Our personal trainers focus primarily on resistance training to help many members achieve a wide variety of goals. We now offer a Falls Prevention Program tailored to the senior population that works to progressively improve members’ stability, balance, and strength. The program is an educational group training environment that is designed to reverse age-related bone loss and improve overall bone health. If you or someone you know is experiencing instability, joint pains, or bone disease, it is never too late to start working to reverse the damage and improve your comfortability and safety in daily life!

National Wellness Month

Sat, 03 Aug 2024 14:48:58 GMT

Happy Wellness Month!

National Wellness Month takes place every August. At the Fitness Firm, we will be celebrating by listening to our minds and bodies to enhance our well-being and quality of life. We will be participating in our take on Wellness Month, called Active August! We challenge you to join us and engage in some form of exercise every day throughout the month of August.

A major part of wellness is keeping up with physical activity. According to the World Health Organization (WHO), 60-85% of the world's population are living sedentary lifestyles and almost two-thirds of children are inactive, putting their future at risk. Being physically inactive creates a high risk of cardiovascular disease, diabetes, hypertension and obesity. These chronic diseases are among the leading causes of death in almost every part of the world.

Many of these diseases are preventable by focusing on wellness. Fuel your body with proper nutrients and adequate durations of sleep to prepare for movement every day.

Being active reduces the risk of chronic illness by:

Improving blood glucose control
Increasing insulin sensitivity
Enhancing vascular health
Improving cellular integrity
Decreasing inflammation

So, challenge yourself to an Active August! Whether it’s walking on the treadmill, riding a bike, strength training, a fitness class, or yoga, try to do at least 30 minutes of exercise each day. Plan your days in advance to keep on top of your exercise goals and limit your sedentary time.

Join us in celebrating National Wellness Month to head into the fall feeling healthy and productive!

Ariana Blake-Parsons

MSR and Personal Trainer

Move for your body AND your brain!

Tue, 04 Jun 2024 18:19:26 GMT

Fitness and your Mental Health

We know exercise helps with many aspects of our physical health such as weight, blood

pressure, mobility, strength, reducing our risk of conditions like diabetes, etc. What we

tend to not recognize as much are the psychological benefits of exercise. Moving guides

not only our physical health, but our mental well-being.

Although it is tough to push yourself to partake in physical activity, the benefits are

absolutely worth it. Want to feel more energetic? Happier? Confident? More focused?

Create a routine for yourself! Even if it’s a brisk walk, regular movement is key to feeling

better.

Here are just a FEW aspects of life that can be helped through exercise:

Stress

Cortisol, the primary stress hormone, can often be too high, causing irritability and

anxiety. Consistent physical activity reduces our cortisol levels, ultimately relieving our

stress and calming us down (Fossati et al., 2021).

Memory

When we move, we increase the blood flow to the brain, improving its ability to extract

oxygen. This improvement in blood circulation, especially to the hippocampus region of

our brain, aids our memory. A study by Amen Clinics displays that individuals with a

more elastic hippocampus due to consistent exercise have scored higher on memory

tests than the sedentary population.

Depression

Exercise can be as effective as prescribed antidepressants in treating and managing

mood disorders. Movement increases the production of serotonin and dopamine in our

bodies, which are the hormones that make us happy and motivated. Just the act of

participating in exercise can boost self-efficacy. Physical activity can also improve your

mood as it acts as a distraction from getting in your head and sets you up for social

interaction.

Cognitive Function

Brain Derived Neurotrophic Factor (BDNF) is also enhanced through exercise. BDNF is

a protein that plays a crucial role in our learning, memory, and behaviour. An increase in

BDNF boosts our memory, attention span, processing speed and overall cognitive

function (Townsend, 2023).

To top it all off, more efficient blood circulation means more energy! Do you often feel

tired and drowsy even from simple daily activities? Routine physical activity will provide

you with more energy and get you in a better mood every day!

Ariana Blake-Parsons, MSR, Personal Trainer

The Fitness Firm

Resistance Training… Who Needs It?

Wed, 24 Jan 2024 18:50:10 GMT

Resistance Training… Who Needs It?

Turns out, we all do.

Walk in to most fitness facilities and the first thing that catches your eye are the rows upon rows of cardio equipment - treadmills, stationary bikes, ellipticals, and stairclimbers as far as the eye can see. Most folks spend hours in this area running or walking the equivalent of multiple marathons and climbing to the peeks of Mount Everest day after day, week after week. Although an integral component of overall health and fitness and part of a well-balanced fitness diet, cardiovascular specific exercise is not the be-all and end-all of an exercise routine. Resistance training - using load bearing movements that target specific muscle groups - is a necessary, and often overlooked component of training that helps support weight loss, bone density, joint mobility, balance and coordination, and general health and wellness as we age.

As I continue my fitness journey, I appreciate the benefits resistance training brings to my daily life. As I stretch and strengthen my muscles, I am preparing myself to age well - I want to avoid using a walker, I want to be able to use the toilet independently, access stairs and uneven surfaces without the need for assistance; I want to be able to put on my socks and tie up my shoelaces for as long as I can!

Youth, females, and seniors tend to focus heavily on cardiovascular activities and spend too little time building their knowledge and application of resistance training. It’s important to understand the science and purpose of resistance training in order to quiet any notions that it will make folks “bulky” or negatively impact joint health. In his article, Resistance (exercise) is far from futile: The unheralded benefits of weight training , Stuart Phillips reminds folks, “It’s important to recognize that resistance training does not invariably lead to bulking up, nor does it demand lifting heavy weights. As our team’s research has shown, lifting lighter weights to the point of failure in multiple sets provides equal benefits ” (January 2024, The Conversation ). When done safely and with good form, resistance training can have significant long-term benefits for both the body and the brain. This is evidenced in Ostertag’s article, Functional Fitness Has Benefits for Women Over 40, PVolve Study Finds (January 2024, Athletech News ), “As women enter their late 30s, they experience a decline in lean muscle mass, ranging from 3-8% per decade. There remains a strong culture around high-impact routines and cardio-based workouts, particularly for women. However, strength-focused workouts can help prevent injury risks from falling and generally improve mobility and coordination.”

So, what are you waiting for? Let’s add a little more resistance training to your fitness routine so you can continue to age well. Not sure where to start? Need support with form and technique? Intimidated by all the machines and free weights? Check out our Personal Training options to help you as you get strong!

Faith Minion, MSR, Personal Trainer

The Fitness Firm

Resistance (exercise) is far from futile: The unheralded benefits of weight training

Published: January 1, 2024 9.45am EST

Stuart Phillips

Professor, Kinesiology, Tier 1 Canada Research Chair in Skeletal Muscle Health, McMaster University

Functional Fitness Has Benefits for Women Over 40, Pvolve Study Finds

Published January 17, 2024

Elizabeth Ostertag

10 Benefits of Having An EFFECTIVE Personal Trainer

Thu, 29 Jun 2023 16:03:11 GMT

10 Benefits of Having An EFFECTIVE Personal Trainer

1. Can individualize training for each clients situation as no one body is the same, can take into consideration effects of medications on the individuals body.

2. Increased knowledge of training & musculoskeletal anatomy for the club member, can cue client to change form depending on what muscles are trying to be worked.

3. Decreased risk of falls, decreased risk of injuries, decreased risk of cardiovascular disease and musculoskeletal related disorders.

4. Increases confidence, energy levels, mood, self esteem, metabolic rate, etc. While decreasing blood pressure, resting heart rate, myofascial pain syndrome.

5. Support clients progress through a SMART goals model (Specific, Measurable, Achievable, Relevant and Time Bound) to help client achieve their goals in a timely period. Making sure that the trainer keeps accurate information and that way the client is as least likely as possible to plateau

6. Isolating movements for specific muscles (e.g., calf raises with knee straight vs bent. One primarily targets gastrocnemius, while the other primarily targets soleus), With the anatomical knowledge personal trainers possess they can alter many exercises to change the emphasized muscles for growth, or to decrease stress on the surrounding joints, making lifting and moving easier for the body.

7. You will get individualized programs tailored for your specific goals in mind.

Stuck on a short time crunch and want the best workout in the least amount of time? Your trainer can program high intensity interval training, or explosive plyometric exercises to maximize your results with minimal time in the gym.

8. You get not just a trainer but a friend who will motivate you and support you through your workouts, and even the hard times when life gets rough. After the COVID-19 Pandemic people are now feeling lonelier than ever. Not only is the gym a place to workout, it's also a social experience (IF you go to the RIGHT kind of gym), small, local owned, not from a huge franchise like planet fitness or L.A. Fitness and many others.

9. Can work to improve clients relationship with exercise, this is especially important for those who may have had negative childhood experience as well as those who have never had an opportunity to have that experience.

10. Is a friendly face in an environment that many people feel uncomfortable in, especially, if it is their first time at a gym not knowing the equipment, how to exercise correctly. And when you do this it can feel like all eyes are on you, even when they really aren't. But a personal trainer is there to keep you focused on your workout and your goals, keeping you on track from getting sidetracked and supporting you best we can. Fitness doesn't discriminate.

So how effective is personal training at getting people into the field of fitness, or change their mindset towards it?

A study from Steven R. McClaren, took 129 participants (aged 20-65) and each individual was given a personal trainer to work with over 9-10 weeks. Of the 129 clients that were tested, 27 were in the maintenance phase (the highest) and therefore could not move up. None of these clients moved down a stage throughout the experiment.

Of the remaining 102 clients there was significant upward movement at the conclusion of the program. 61 of the clients (60%) moved up one stage, 13 clients (13%) moved up two stages.
27 Clients stayed at the same stage (26%) and only single client moved down one stage (1%). The results from this study hereby suggest that one-on-one personal training is a great method for changing both mindsets toward physical fitness, and for improving the level of dedication to the exercise program for the client.

Introduction To Protein And High Protein Foods

Wed, 15 Mar 2023 15:48:43 GMT

A word from Kerri, RD.

Weight loss, management and sustainability has been a main focus of my practice throughout the past 25 years as an RD in a fitness club environment. Carrying extra weight (BMI over 25) occurs due to many reasons from excessive calorie intake, insufficient activity output, imbalance of nutrients and metabolic imbalances from a particular health condition and age stage. Insufficient activity output is particularly rampant in today's society as we can ascertain anything we want with the variety of apps that work instantaneously for us from our devices. Due to technology, electronic or gas powered machines, we no longer need to vacuum our homes, shovel our snow, rake our leaves or even leave the house for our amenities. It's frightening!! When it comes to the nutrition side of things: One very common attribute I see contributing to a relentless appetite that can lead to weight gain is a diet with an insufficient amount of protein. Take a look at the following to give you some insight into getting protein in your diet.

Introduction To Protein And High Protein Foods

Protein is an essential nutrient to keep your body functioning well. Proteins are part of every cell in your body and are needed to build and repair muscle, tissue, skin, nails and hair. Protein also helps build hormones and enzymes.

Here are some tips for healthy protein choices.

What foods contain protein?

Protein is found in beans, lentils, dried peas, tofu, tempeh, edamame, nuts and seeds and their butters, fish, meat, poultry, eggs, milk, soy milk, cheese and yogurt. Small amounts of protein are also found in grains, vegetables and fruit. Eating protein from a variety of sources will help make sure you are getting other important nutrients like fibre, calcium, iron and B12.

How much protein do you need?

It has been a longstanding Canadian recommendation that adults (19 years and over) require 0.8 grams of protein for every kilogram of body weight. For example, if you weigh 68 kg (150lbs), then you would need about 55 grams of protein per day. Despite the recommendation, there continues to be a debate on the methods to estimate protein requirements, as many experts cannot come to an agreement. 0.8g / kg, in a lot of cases, would be about 10-15 % of calorie requirements which is insufficient (in most cases) to get physical needs met for muscle building and repair as well as feeling satiety. When basic protein requirements are not met, one keeps eating until those needs are met in which case will most likely include high carbohydrate foods. When carbohydrate foods are over-consumed, one gains weight. The scenario worsens when the individual is not active. There is a growing body of research (see sources below) that supports the increased (above the current RDA) consumption of high - quality protein to achieve optimal health outcomes such as healthy aging (reduced age related sacopenia), appetite regulation, weight management, and athletic performance. Protein quality, per meal serving size and timing of ingestion are also all important considerations. Some experts indicate a range of 1.2 - 1.6 g/ kg/ day of protein to achieve optimal health outcomes, with athletes requiring even more, keeping in mind not to over consume protein as too much has been shown to lead to kidney and/or bone health issues.

Talk to a dietitian about the amount of protein that is right for you.

Making healthy protein food choices

Protein foods should be included at every meal. Aim for 1⁄4 (one quarter) of your meal or plate to come from protein sources. Choose protein foods that come from plants more often. Plant-based protein foods can provide more fibre and less saturated fat than other types of protein foods. This can be beneficial for your digestive system and for promoting heart health.

Enjoy a variety of protein foods to help meet your nutrient needs.

● Choose lean meats and skinless poultry: When choosing beef, look for well-trimmed eye of round or sirloin, or extra lean ground beef. Pork tenderloin or loin chops are good pork choices. Remove the skin from chicken or turkey, as the skin is high in saturated fat. Avoid drowning your meat or poultry in high fat sauces such as cream, gravy and butter. Try marinades made with lemon, garlic, yogurt and herbs and spices to get maximum flavour. Heart healthy cooking methods include: baking, broiling, grilling, roasting and barbequing.

● Eat fish more often: Fish is a good source of protein but even more important – many types of fish are an excellent source of omega-3 fats. Regular consumption of fish with omega-3 fats can help to reduce the risk of heart disease. Examples of fish high in omega-3 fats include char, herring, mackerel, rainbow trout, salmon and sardines. Just remember to prepare your fish in a heart healthy way such as baking, broiling, grilling or poaching. For information on fish and mercury risk visit UnlockFood.ca.

● Try having meat-free meals more often. Many of these plant sources of protein are high in fibre and low in saturated fat, so they help you stay full and keep your heart healthy.

● Legumes such as beans, lentils, and soy foods like tofu are good sources of protein: Did you grow up in a family where meat took centre stage on the dinner plate?

● Try nuts and seeds: Nuts, seeds and their butters are good sources of protein and healthy monounsaturated fats. They make great afternoon snacks and yummy additions to salad, cereal and yogurt.

How much protein do vegetarians need?

People often think that being a vegetarian or vegan means that it can be hard to get enough protein. Not true! There are many vegetarian sources of protein like beans, lentils, dried peas, tofu, tempeh, nuts and seeds. Eggs, low-fat cheese, yogurt and milk are also good sources of protein for vegetarians who eat these foods. Vegetables and grain products also contain small amounts of protein too. Vegetarian diets have been linked to lower risk for heart disease and some types of cancer. Even if you’re not a vegetarian try having a meal centered on plant sources of protein at least once a week.

Need some ideas for getting more plant protein in your diet?

• Start your day with a whole-grain cereal or a bowl of oatmeal. Increase the flavour with some almonds or pumpkin seeds. (1/4 cup oatmeal = 3 grams protein; 1/4 cup almonds = 8 grams protein)

• Busy morning? Make your own protein bars the night before for a portable breakfast. (1 bar = 7 grams protein) • Add chickpeas, lentils or black beans to your soup or salad at lunch. (3/4 cup black beans = 11 grams protein; ¾ cup lentils = 13 grams protein)

• Cook up a big bowl of bean rich chili that’s loaded with vegetables. (1 serving = 14 grams protein) • Choose whole grain breads and crackers with sliced cheese (1 slice bread = 3 grams protein; 50 grams cheese = 12 grams protein)

• Great pre or post exercise snacks are mini-yogurt or cottage cheese cups. (3/4 cup yogurt = 8 grams protein)

• Need an afternoon pick-me-up? Try peanut butter on whole grain bread with a glass of milk or soy beverage. (2 tablespoon peanut butter = 7 grams protein)

• Try a tofu stir-fry loaded with vegetables and flavoured with sweet chilli sauce. (3/4 cup tofu = 16 grams protein)

• Try a quinoa salad instead of pasta. Quinoa is a whole grain that is also a source of protein. (1/2 cup quinoa = 3 grams protein) For recipe ideas, visit Cookspiration.com.

How can a dietitian help?

A dietitian can work with you to make sure you are getting enough protein to meet your unique needs and goals. They can suggest ways to incorporate more plant-based protein foods into your diet. Dietitians consider your lifestyle, culture, health conditions, food skills, budget and preferences to give you personalized guidance. Most employee benefit plans cover dietitian services. Connect with a dietitian today!

Bottom line

Including a variety of protein sources at every meal will help ensure you get enough protein and other important nutrients. Choose plant-based sources of protein to promote heart health. Some people need different amounts of protein than the average adult, connect with a dietitian if you have questions about how much protein is best for you.

Visit www.NutritionMonth2023.ca for more on how to connect with a dietitian and for trusted food and nutrition information.

This blog article has been adapted from the Dietitians of Canada website for Nutrition month 2023.

Additional sources: Protein requirements beyond the RDA: implications for optimizing health. Applied Physiology, Nutrition and Metabolism. Feb. 2016.

ALL THE BREAD YOU KNEAD; BEST AND WORST TYPES OF BREAD

kerri@thefitnessfirm.ca (Kerri Sherk) — Tue, 20 Sep 2022 20:01:32 GMT

ALL THE BREAD YOU KNEAD!

KERRI SHERK'S, RD, BEST AND WORST KINDS OF BREAD

Bread wheat species were developed and hybridized 8,500-9,000 years ago ( Evolution and origin of bread wheat , Feldman, 2022). However, other research shows that utensils and pottery were used well before that time ( Africa and the near East , Randi Haaland, 2006), indicating that other grains have likely been in existence much longer than 9,000 years. In fact, we do know that humans were grinding cereal grains 30,000 years ago ( Evolution and origin of bread wheat , Feldman, 2022). Overall, bread has been a staple in our diets for thousands of years and bread wheat has had to evolve many times to withstand climatic changes including droughts, heavy rains as well as many pests. Bread wheat is a good source of carbohydrates (energy), protein, fibre, B vitamins, minerals, and phytochemicals. However, the processing of wheat, particularly in the 20th and 21st centuries, has compromised this nutritional value.

Many people consider bread to be a bad or unhealthy food. As a practicing dietitian for 25 years, I believe bread is still a good part of a healthy meal plan. I have seen fat being described as the villain 20-25 years ago… and now carbohydrates and bread are the bad guys. I disagree. The negativity towards carbohydrates, namely bread for the sake of this article has been exaggerated (unless you are certifiably allergic to bread, gluten or wheat). What I see and understand to the best of my knowledge is that people either eat too much bread or none at all. And balance is the key to all things. Like it or not bread is a big staple in our diets, from toast for breakfast, sandwiches for lunch, stuffing for turkey and garlic bread at dinner. Choosing a nutritious option for bread can be daunting; we often find ourselves overwhelmed with options and it can be difficult to know what to look for to find the healthiest choice. To help make your shopping experience easier I have put together a list of the best and worst breads to look for when you’re out for your next grocery shop. Keep in mind here as well, that I have looked at breads only. Not wraps, not pitas or hamburger buns, bagels, English muffins or pizza crust. Just good ol’ bread from the grocery store. I have also not covered ALL breads available in all grocery stores. If you have a bread that you would like critiqued, contact me, happy to chat with you.

But first - a little background on why! While the manufacturing of different breads is similar, they differ in ingredients. As I stated above, I reviewed many breads available to surmise the best and worst ones to buy. The criteria in this review includes: type of bread wheat, amount of fibre per slice, type of fibre, amount of nutrients including protein, added sugars, added fats, and the size/weight of the slice.

In terms of the type of bread to look for, whole grains, sprouted grains, or sourdough bread are superior to enriched white flour. During the refining process, grains (wheat) lose their nutritional value; all except the energy portion. The 3 parts of the grain are the bran, the germ, and the endosperm. The bran is the outer layer, which provides the fibre; the part of the grain that soaks up the water and slows the digestion process, which allows your body more time to absorb beneficial nutrients. The bran also contains B vitamins, antioxidants, and minerals such as iron, zinc, and magnesium. The germ of the grain is the core where growth occurs, making it full of healthy fats, vitamin E, and more B vitamins. Lastly, the endosperm is the innermost layer of the grain, which contains the carbohydrate, protein, and more B vitamins and minerals. As you can expect, whole grains are exactly that; whole . They contain all the parts and a well-rounded handful of nutrients that provide health benefits to you when consumed. When grains are refined, you lose a lot of those components and digestion becomes less favourable due to less fibre. They are no longer whole-grain but instead, to meet national guidelines, have to be enriched (have the nutrients added back that were there to begin with).

Sprouted grains are whole grains that have been nurtured in a warm and moist environment until they have begun to sprout and then used in the baking of breads. The sprouting process allows the grain to break down some of the starch, making it more easily digestible for those that have a hard time breaking down the whole grain. Grains that have sprouted are in the middle of a germinating process. During this process of the grain’s life cycle, in addition to breaking down the starch, it makes the nutrients in the grain more bioavailable. There’s a nutrient in grains called phytate that, when ingested, decreases the absorption of vitamins and minerals in the small intestine. When phytate is broken down in the germination process, it makes all the vitamins and minerals like iron, magnesium, vitamin B, vitamin E, zinc, and protein, more easily digested and absorbed into our bodies. Hooray for more nutrients!

Sourdough is a type of bread made with naturally-occurring fermented grains (yeast). Although the grains in sourdough can be the same as other whole-grain breads, it’s the fermentation process when making the bread that gives it a much more favourable nutrition profile. Similar to grains that have sprouted, the fermentation of the grains also breaks down phytate; a component of grains that makes digestion and absorption of nutrients more difficult. In addition, the lactic acid bacteria produced during the fermentation process further lowers the environment’s pH level, which also further deactivates phytate, making the nutrients within sourdough bread even more bioavailable than with sprouted grains. Fermented sourdough also contains prebiotics, which are a type of indigestible fibre that feeds the bacteria of your gut, improving the digestibility of food and improving your overall gut health and efficiency. In addition, since fermentation makes nutrients more available by starting to break down the grains, there is a smaller content of hard-to-digest proteins, such as gluten. This makes the consumption of sourdough bread particularly easy to digest for those whose guts have a hard time eating grains. Sourdough is also the most favourable bread when it comes to lowering and prolonging spikes in blood glucose following consumption. This has to do with the high-fibre content of sourdough, as well as the fermentation process changing the structure of carbohydrate molecules, and likely the lactic acid bacteria as well.

Now that we know what the 3 best types of breads are, we need to dive a bit deeper. Within each bread, we want to look for 2 main characteristics ; having a good amount of fibre and a variety of grains.

As stated previously, the importance of having a good amount of fibre is crucial for the digestion and absorption of the food you’re consuming. Fibre’s main responsibility is to soak up water during the digestion process and slow digestion and absorption of the food as it makes its way through the digestive system. There are a couple of benefits to slowing the digestion process down, which all have to do with more time spent in the system. Firstly, more time for the food bolus to spend in the small intestine allows for your intestine lining to absorb more nutrients; if the food passes too quickly, not all nutrients are absorbed. Not to mention, more time in the system allows for more water resorption, making your stools bulkier and easier (and more pleasant!) to pass. Fibre also plays an important role in the breakdown of glucose and the regulation of your blood sugars. As fibre slows the digestive process down, it also creates the means for a longer and slower rise in blood sugars. Thus, a bread higher in fibre doesn’t cause any blood sugar spikes and crashes; allowing for more sustained energy throughout the next few hours after feeding. The ideal amount you’d want to see on your nutritional label is more than 3g of fibre per slice.

There are many different types of grains that have been introduced into our breads, such as rice flour, wheat flour, barley, oats, quinoa, rye, and many more. Each of these kinds of grains contain their own set and ratio of nutrients like fats, protein, carbohydrates, minerals, and vitamins. However, in the Western diet, the majority of our breads solely contain wheat. Aside from wheat being the most hybridized (wheat cross-bred with another kind of wheat) of all grains to improve farming, processing, and shelf-life, repetition of consuming the same kind of grain over and over doesn’t allow for a variety of nutrients and flavours, and ultimately can make your gut “lazy.” Each kind of fibre and each component in different types of grains contribute to your gut microbiome; the bacteria in your gut that help break down your food and contribute to a happy and efficient digestive system. Consuming the same kind of grain over and over, without variety, does not provide your gut with ample opportunity to grow the microbiome to become healthier and stronger. If your gut microbiome is lacking, the digestion and absorption of nutrients into your body diminishes. In turn, a lack of nutrients can slow, not only your digestive metabolism, but other important bodily processes, like reaction time, muscle activation, and thinking and comprehension, among others. Try not to stick to just one kind of bread; change it up for your tastebuds, but also for your overall health and well-being.

Now we know what to look for, but what should I look to avoid?

We already know that refined grains remove a good amount of the nutrients contained in whole grains, but how and why does this happen to so many breads in the grocery store? Typically, refined grains remove the bran and the germ, and only leave the endosperm. The bran is the fibrous part of the grain, however, it’s the toughest part of the grain to chew; removing the bran allows for the softer, fluffier, and easier-to-chew bread that you usually see on the shelf. The germ is also removed in the refining process because of its fat content. A higher natural fat content in the bread drastically reduces the shelf life of the product, making it definitely unfavourable for large-scale manufacturers. Thus, we are left with just the endosperm; high in carbohydrates (sugars) and protein, but with little fibre to be able to digest and absorb the B vitamins and minerals that it also contains. The refining process of grains removes about half of the whole grain’s B-vitamins, 90% of vitamin E, and virtually all the fibre needed to properly digest the food.

How do I spot refined grains? “Bleached” wheat flour is heavily refined, which we learned causes a loss of much of the fibre and nutrients in the grain. In addition to being heavily refined, bleached flour is typically treated with a handful of chemicals to improve its quality for baking. Although bleached flour loses most of its nutritional value, manufacturers typically then enrich the flour to salvage the nutrition content. “Enriching” flour means that some of the beneficial nutrients and minerals contained in the grain were lost during the refining process, so the manufacturer needed to add some of these back in when making the bread. Although the nutrient content may remain the same, it’s likely that the fibre has been lost, which may cause unwanted high spikes in blood sugar following consumption.

Added sugars are yet another thing that we need to look for when choosing the healthiest bread for ourselves. When consuming our meals, it is desirable to avoid our blood sugar levels rising too fast and/or too high. When we don’t consume enough fibre with our meals, or when our meals just contain too much sugar for our body to appropriately deal with, our blood sugars spike. The danger in blood sugar spikes lies within the hormone insulin. When blood sugar rises, insulin is signaled, which opens channels to bring in as much glucose as possible into your body’s cells, causing your blood sugar to drop (the crash). Over time, these cycles of harbouring glucose can lead to weight gain and insulin resistance. Overall, when blood sugar spikes happen so frequently that it becomes chronic, insulin will stop responding, which leaves you with loads of blood sugars circulating in your blood and nowhere for it to go. This can lead to diabetes, cardiovascular disease, plaque buildup, and many more unwanted diseases and illnesses. When you consume enough fibre with your meals, and your meals are low in sugar, your blood sugar rises gradually, which provides you with energy for a longer period of time (avoiding the crash), and gives your body enough time to appropriately respond to the rise in sugar.

It’s also important to take a look at the fats that are present in the bread. Almost all fats in bread will be polyunsaturated and most of them are comparable in their nutritional value, or lack thereof. These oils are typically added to breads to improve their texture, flavour, and moistness, but also to improve the shelf-life of the bread. If the bread doesn’t contain oils, it means that there is a shorter shelf-life, which is actually something we want to see when choosing healthier options. That’s right; we do want our bread to eventually go moldy. The top breads that you can look to buy are free of polyunsaturated fats.

As overwhelming as it may seem, there is most likely no BEST decision when selecting bread for you or your family. Factors, like flavour, shelf-life, cost, and availability are also factors in this process which have not been covered here in this segment. If nutrition is important to you, see my comprehensive best/ worst list below, telling you what the best brands and kinds of bread are, and why, and a list of breads you may want to avoid. Keep in mind that researching nutritional science is a working project. Nothing is ever set in stone; meaning, nothing is perfect. The information I have provided here is to the best of our current knowledge; the best of what's available at this time. . In the end, a variety of bread is the best way to go. Don’t stick with one brand all the time. And even better, if not BEST, bake your own multigrain, high fibre fresh bread. Change it up! It's the spice of life.

BEST LIST

Dave's Killer Bread
Per 1 slice: 5g fibre, 5g protein
No oil
Whole grain bread and seed mix
Ezekiel 4.9 Sprouted Whole Grain Bread
Per 1 slice: 3g fibre, 5g protein
No oil
Sprouted grain bread
Rudolph’s Multigrain Sourdough
Per 1 slice: 3.5g fibre, 7g protein
No oil
Sourdough bread with multiple whole grains
*Rudolph’s Sourdough bread, not multigrain, is also a good option.
Silver Hills Sprouted Power
Per 1 slice: 2.5g fibre, 3.5g protein
Sunflower oil is only used on the manufacturing equipment; not an ingredient!
Sprouted grain bread
Kirkland 21 Organic Loaf
Per 1 slice: 4g fibre, 5g protein
No oil
Whole grain, multi-grain and seed bread

MEDIOCRE LIST

Dimpflmeier Prebiotic Bread
Per 1 slice: 2g fibre, 4g protein
Contains non-GMO canola oil
Prebiotic Multigrain bread
*This has less fibre, but the type of fibre is a good one - If you consume this, alternate it in with a different kind of bread as well.
Dimpflmeier Power Slice Bread
Per 1 slice: 1.5g fibre, 15g protein
No oils
Whole grain bread
*Very low in fibre
Stonemill Sourdough Multigrain Rye
Per 1 slice: 1.5g fibre, 3g protein
No oils
Sourdough bread
*Very low in fibre

WORST LIST

Wonder Bread (White)
1g fibre per slice
Enriched wheat flour
Soybean and/or canola oil
Villagio Bread
0g fibre per slice
Enriched wheat flour
Vegetable oil
Pepperidge Farms
0.5g fibre per slice
Enriched wheat flour
Soybean oil
Added sugar
Dempsters (100% Whole Wheat)
2g fibre per slice
Whole grain whole wheat flour including germ
Vegetable oil (soybean or canola)
Added sugar (sugar, raisin syrup, dry molasses powder)
Carbonaut Seeded Bread
6g fibre per slice
Wheat protein, wheat fibre, wheat starch
High oleic sunflower oil
Glutino Gluten-Free Bread
0g fibre per slice
Brown rice flour
Canola oil, safflower oil, sunflower oil
Added sugar

This was a collective project compiled by Kerri Sherk RD with the creative assistance of Nicole Fazio and Melody Giles, Summer 2022.

We do not own the photo used for this blog.

DO'S AND DONT'S OF SELF DISCIPLINE

Thu, 25 Aug 2022 19:29:01 GMT

DO'S AND DONT'S OF SELF DISCIPLINE

Self-discipline is like a muscle, the more you train it the stronger it becomes.

SELF DISCIPLINE DO'S

SET CLEAR GOALS AND HAVE AN EXECUTION PLAN - Without goals, there is no sense of direction, clarity or focus. By setting clear goals, you are providing yourself with a target to aim for. Outline clear action steps you can do daily to achieve your goals.

MONITOR PROGRESS - Progress fuels motivation. It will be difficult to know whether you are succeeding if you are not tracking your progress. Determine what progress looks like to you so you know how to measure it.

INTEGRATE SELF CARE - Part of self-discipline is taking care of yourself. Find hobbies and activities in your life that feel good. Establish routines that will allow you to incorporate these activities on a regular basis so that your self care routine becomes a natural and organic process. Most of all, ensure one of these activities is something that allows you to find calm and relaxation in order to recover and renew.

ACCEPT YOURSELF WHERE YOU ARE, ACCEPT SETBACKS, AND KEEP GOING - Remember self-discipline is a practice. Setbacks will happen. See them as a learning experience - acknowledge what caused it and keep going.

SELF DISCIPLINE DONT'S

RELY ON MOTIVATION - Motivation is a good tool, but it can be a temporary feeling. It builds fast but can diminish quickly. If you are just waiting for it to show up, you'll likely not reach your goals in the timeframe you want. The habits we build from discipline are what keep us going.

UNREALISTIC EXPECTATIONS - Having unrealistic expectations when it comes to developing self-discipline, will lead to failure. Be realistic about what is attainable for you. Take things step by step to save yourself from discouragement.

WAITING FOR "PERFECT" CONDITIONS - It will never be the perfect time to start, there will always be over contemplation and room for excuses. You'll never be 100% ready the sooner you take action, the sooner you will be successful.

NEGLECTING SUSTAINABILITY - It can be tempting to implement major changes to your lifestyle and self-discipline practices right away. Implement small steps gradually in order to maintain long-term self-discipline.

Need help with self discipline? We have a team of friendly and well-educated personal trainers and health practitioners here at The Firm. Our mission is to educate and motivate you into living your healthiest and happiest life - even if it is just to get you started on your fitness journey. We are here to help you.

CHRISTMAS SPECIALS

Tue, 14 Dec 2021 20:54:40 GMT

See all of our Christmas Specials below - on now until Christmas eve!

These are great as a gift to yourself or for a loved one.

This holiday season, give the gift of fitness and good health !

5 TIPS TO BUILD HEALTHY HABITS

Wed, 29 Sep 2021 16:59:06 GMT

5 Tips to Build Health Habits

Are you struggling to stay consistent with your fitness and nutritional goals? Being consistent is crucial to making long term lifestyle changes, but it is one of the biggest challenges we all face. Here are 5 strategies to help you find consistency:

1. BE REALISTIC

Change takes time . There is no fast way to make lifestyle changes, so it’s imperative to make goals that make sense for you. The more attainable and realistic the goal, the more likely the goal can be accomplished. When goals and milestones are accomplished, it gives you a sense of reward and enhances your self-efficacy (i.e., the belief that you can accomplish your goals). On the other hand, if the goal we have set in place for ourselves is too difficult, it may lead to demotivation and lower self-esteem. If you want sustainable and lasting results, being realistic is the first step.

2. HAVE CLEAR GOALS

Not having clear goals is like driving to a new destination without a map. Goals are important in leading us in the right direction. Goals provide you with the motivation to push yourself to work towards chane. Implementing S.M.A.R.T goals is a good place to start.

S - Specific
M - Measurable
A - Attainable
R - Relevant
T - Time-Bound

When setting goals, make sure to include both short term and long term goals . Short term goals help with commitment and determination by allowing you to celebrate small wins more frequently that contribute to the bigger goal in place. Long term goals give you something to focus on and strive for in the bigger picture and help focus on where you want to be in relation to where you are now.

For example, you decide that you want to “Lose 5 lbs in 6 weeks.” This goal is specific, measurable, attainable, relevant, and time-bound. However, this creates the need to make smaller goals to help you get there. Just doing what you are now, unchanged, will likely not get you to your goal. For instance, you might state that you will “Lose 5lb in 6 weeks” by incorporating 1-2 servings of vegetables into every meal, by limiting take-out meals to once per week, exercising for 45 minutes 3 times per week, and going for a 30-minute walk with your dog every day. If you achieve these smaller rules/goals, you’ll be well on your way to reaching the big one.

3. CREATE A ROUTINE AND HAVE A PLAN

Fail to plan and plan to fail! Having a game plan for the week ahead will help adhere to your goals, as there is less opportunity for impulsive behaviours. This may mean planning out your workouts for the week, meal prepping, and making a grocery list of healthy and balanced foods. In regards to exercise, scheduling in your workouts, and knowing what you're doing when and where, will take the stress off not knowing what to do and "winging" a sub-par workout. In turn, you will be more likely to follow through until your goal is reached. Building on these habits will make it easier to stay consistent with your goals. Stay organized!

In addition, it is always a good idea to have a plan ready in case you fall into relapse. The biggest fallback for people creating healthy habits is that once you miss a workout, you eat dessert when you know you shouldn’t have, or if life just gets in the way… You say “oh well” and keep venturing down the wrong path rather than steering yourself back onto the right one. Having a plan in place in case this happens is crucial for helping with motivation post-relapse.

4. ENJOY WHAT YOU'RE DOING

It is much easier to be consistent with exercise and nutrition when you enjoy what you're doing and eating.

Exercise will be less of an obligation and you will be more excited to get moving. If you’re feeling stuck doing something you don't enjoy, try something new! Whether it be a new exercise class (HIIT, Spin, Yoga, Pilates etc.), getting outside, or joining a club/team. Bottom line is, you cannot be consistent if you dislike what you're doing.

In regards to nutrition, implementing foods you don't enjoy will be doing yourself a disservice. Incorporating a variety of foods and flavours you love that also align with your goals is important in having a healthy attitude about food and staying consistent with your nutritional habits.

5. TRACK YOUR PROGRESS

Seeing progress in yourself fuels motivation . There are several ways to track your progress:

Monitor body measurements
How your clothes fit
Scale weight or body fat %
Lifting heavier weight or doing more reps
Check blood pressure
Progress pictures
How fast you catch your breath after you lose it
Activities of daily living get easier to complete
Energy levels improve
Sleep gets better

Tracking progress is essential to staying consistent. People get addicted to seeing results, which creates more and more motivation. When results aren’t achieved, it creates a sense of self-doubt, which reduces motivation because why would you continue if you aren’t getting any better? Even though you definitely should continue because exercise has so many benefits for you beyond the physical changes (bone, heart, emotional, cognitive health, etc.), it is still encouraging to see results and know you’re doing well.

Need help with staying consistent? We have a team of friendly and well-educated personal trainers and health practitioners here at The Firm. Our mission is to educate and motivate you into living your healthiest and happiest life - even if it is just to get you started on your fitness journey. We are here to help you.

THE FITNESS FIRM'S VACCINATION POLICY

kerri@thefitnessfirm.ca (Kerri Sherk) — Wed, 15 Sep 2021 15:06:26 GMT

Dear valued members,

The COVID-19 situation is continuing to develop in light of the Delta-variant. As such, the Government of Ontario has implemented COVID Vaccination Passports , which will affect the usage of facilities used for sports and fitness activities and personal training, including gyms.

The Government of Ontario's website news release states that "Requiring proof of vaccination in these settings reduces risk and is an important step to encourage every last eligible Ontarian to get their shot, which is critical to protecting the province’s hospital capacity, while also supporting businesses with the tools they need to keep customers safe, stay open and minimize disruptions."

We are striving to protect our members and our staff in these uncertain times, which means that starting on September 22nd, 2021, be prepared to show proof of full vaccination to be able to enter the gym. Starting at 12:01 am on the 22nd, those individuals who have not provided proof of vaccination will not be given access.

Given the controversial nature of this mandate to some people, we want to remind everyone that this mandate is the same as the mask mandate - it was created by the government . Our staff, management included, can't and won't make exceptions to this policy, and we ask that members show the same patience, kindness, and respect that we have received thus far.

In order to prevent a bottleneck on September 22, we will be allowing members to bring in their vaccination records during desk hours starting on Monday, September 13th. We will be requiring members to provide us with a photocopy or electronic copy of their vaccination receipts, which we will keep on file. When dropping the proof of full vaccination off at the front desk, we will also be taking your profile picture for our system.

Non-Vaccinated Members

If you are unable to show proof of full vaccination (2 doses + 14 days) by September 22, 2021, your fob will be rendered inactive.

For those that have short-term memberships with an expiration date, your membership will expire. If required, we will give members a maximum of one-month extension on their expiration date if you need extra time to get fully vaccinated.

For those that have a perpetual membership , you have the option to hold your membership at $5/month until you're able to provide full proof of vaccination.

* Please email us if you require these accommodations with your request because these will not be done automatically.

For members with a medical exemption to the vaccine mandate, we will require a copy of a written exemption letter from a Medical Doctor stating that you are exempt from receiving the COVID-19 Vaccine. We do not allow religious exemptions; letters from spiritual healers, chiropractors, nutritionists/dietitians; or self-claiming exemptions, etc.

Reminders

Let's keep the Aldershot community safe by following COVID-19 Protocols when not at home.

Wear a mask when indoors in public
Don't leave the house if you are experiencing COVID-19 symptoms
Social distance when possible
Sanitize your hands consistently, with soap and warm water
Get vaccinated as soon as you can!

When at The Fitness Firm...

Keep your mask on at all times when on the main floor (yes, even when staff aren't here!)
Maintain distance when possible
Put all your equipment, weights, and plates back on the racks when you are finished with them
Sanitize everything you touch after you use it
Under no circumstances are you allowed to let individuals/friends into the facility who do not have a gym membership

In the event of any falsified documents being discovered, the individual falsifying documents will be banned from The Fitness Firm until the COVID-19 pandemic is declared over (or longer). This is a criminal act under the Government of Canada's Criminal Code .

Thank you

Please note that these policies from the government are constantly evolving. This is all the information we have available currently, and these may change between now and the 22nd.

Fitness is an essential component of peoples' lives, and it's moments like these where our purpose and values regarding the health of our members and staff matter a lot to our community and the individuals we serve. Thank you for your patience and respect for our decisions as we navigate this new government-required policy.

Best,

Fitness Firm Staff

RETURN TO WORK SAFETY PLAN AND POLICIES

kerri@thefitnessfirm.ca (Kerri Sherk) — Wed, 04 Aug 2021 17:01:09 GMT

Updated March 22, 2022

The Fitness Firm is committed to providing a safe and healthy workplace for all employees and patrons.

As we continue to remain open and avoid closure, our business must consider the levels of protection we can offer. As well as the succeeding 19 points that pertain to our business.

1) Levels of protection:

a) The highest level of protection is controlling the number of people within the facility. The new regulations have placed a limit on the number of members in sport and recreational fitness facilities.

We remain open at 100% of our capacity. 100% of our capacity is approximately 140 patrons.

b) Physical/ social distancing – we continue to encourage physical distancing to 6 ft (2m) between people outside of your household or social circle.

c) Physical means and frequent handwashing - The Fitness Firm has invested in the following areas:

Plexi-glass barrier at the front desk
Created taped areas and quadrants for recommended safe distancing at front desk and in group fitness studio
Purchased an electrostatic disinfectant machine for cleaning all surfaces (https://www.victoryinnovations.com/product/professional-cordless-electrostatic-handheld-sprayer/)
Implemented cleaning protocols for all trainers and MSR’s
Investment of PPE (i.e., masks, gloves, gowns [RMT])
Soap, sanitizer, and disinfectant (SURE 5 RTU D) available throughout the club

The following attachment is the official framework for opening the province.

https://covid-19.ontario.ca/public-health-measures#returning-to-our-plan-to-safely-reopen-ontario

2) Mandatory Mask By-Law and Access:

Update March 22, 2022: Masks are no longer required, but are recommended to be worn when you are within a 6ft distance of others.

3) Employees:

All employees have been updated regularly throughout our return to work and are updated with new guidelines as need be. To the best of our knowledge, our current practices are up to date with the Ministry of Health, The City of Burlington and the Halton Region. All employees disinfect and self screen upon arrival to The Fitness Firm and records are kept in the back room (the entry point for employees). Employees that experience symptoms such as fever, cough, shortness of breath, etc. will not come into work.

RMT – Our Registered Massage Therapist, in accordance with his college, has been following RMT-specific protocols for PPE.

Personal Trainers – our personal trainers, in accordance with the Mask By-Law, will be in a mask at all times to prevent the transmission of COVID-19.

MSR’s - All employees have been and continue to be updated via email from management regularly with regard to policies and procedures throughout this period. Management is also in daily contact with most employees employed here at The Fitness Firm. All desk staff, in accordance with the Mask By-Law, will be in a mask at all times to prevent the transmission of COVID-19.

4) PPE:

Update March 22, 2022 : Masks are no longer required, but are recommended to be worn when you are within a 6ft distance of others. Employees are able to decide whether or not they would like to continue wearing a mask, based on their duties and distance to others.

5) Screening:

Only RMT and RD clients will be screened prior to their treatment/appointment. Clients receive COVID Screening Emails the day before their appointment. They are asked to respond to the email the morning of their appointment to confirm that they answer NO to all screening questions prior to entering the premises. Clients will be screened upon entry as well.

For members and those entering the facility, we ask that you act responsibly when attending the club.

Maintain social / physical distance from other members
Wash or disinfect your hands upon entry and exit to the club.
DO NOT COME if you have a fever, cough, shortness of breath, sore throat, runny nose. You will be sent home.

6) Disinfectants:

The Fitness Firm uses a disinfectant called Sure 5 RTU D COVID Killer which, as stated, is verified effective against COVID 19.

The Fitness Firm has the following disinfecting stations available for members:

3 in main gym
1 upstairs
1 in the group fitness studio

Patrons are expected to wipe down all equipment surfaces before and after use with paper towel and COVID Killer. Paper towel can be used more than once if you like.

The club has 3 hand sanitizer dispensers within the club and many additional hand sanitizer bottles for use.

7) Cardio machines:

We will encourage a system of using every other machine simultaneously as well as encourage a time of 30 mins for the cardio portion of your workout. Please wipe down the machine thoroughly before and after use. Please refer back to the rate of perceived exertion while doing cardio.

8) Equipment:

Please wipe down your machine before and after use.

The Fitness Firm only supplies soft mats for use. If you would prefer a flat mat for classes, yoga, or your workout, you are required to bring your own mat for the club. Those who come often to yoga / group classes have labeled one as their own to avoid cross contamination.

Fitness classes – All hard surface equipment will remain and will be disinfected by you after classes. In addition, our MSRs will spray down all equipment and floors after each class with our disinfectant electrostatic sprayer.

9) Social Aspect:

The social aspect of our facility has been one of our greatest strengths in our business. While we encourage community, it is strongly suggested that equipment no longer be shared or used simultaneously. You are encouraged to do 2-3 sets, clean your machine and move on to the next machine. Unfortunately, congregating in groups is discouraged unless the 6 ft social distance can prevail.

10) Washrooms:

Toilets are open for use. Showers are open, but please avoid them if you can and bring your own towel. Towel service has been terminated for the time being. We are encouraging members to come as prepared as possible to workout upon arrival without changing. If changing is necessary, lockers are available to be used but must be wiped down before and after use.

In previous times, lockers were for day use only. However, we have decided that if you are a frequent locker-user, please put a lock on a locker and let the front desk staff know what number you chose. This has been implemented to avoid cross-contamination.

11) Group Fitness:

The studio now holds a maximum of 8 participants which have been set up in quadrants on the studio floor that are more than 2 metres squared. All previous group fitness participants (members) will be required to purchase a class pass equal to $4 + tax per class. For members, packages are available to purchase in groups of 1 ($4.52), 5 ($22.60), or 10 ($45.20). For non-members, the price is $139 + tax for 10 classes. These class passes will have an expiry date of 6 months from purchase. Members of the Fitness Firm have an option to add $15 to their monthly membership charge to receive unlimited group fitness classes.

Patrons who pay their regular membership are welcome to join the class on zoom at no extra charge. See virtual classes below to learn more about how to do that.

New participants can call the club at 905-637-9220 or email info@thefitnessfirm.ca to reserve a spot. Members who have already purchased a class pass can now sign up for classes online through Antaris, our booking system. Link can be found here https://www.thefitnessfirm.ca/group-classes

12) Personal belongings:

If you carry in personal belongings such as water bottles, sweaters, shoes etc., and they are left at the club, we will hold them for one week and then they will be discarded. Please bring in with you as little as possible and take your belongings with you when you leave.

13) Smoothies/ A+ Smoodees:

Our homemade smoothies are no longer available at The Fitness Firm. We offer a discount for Fitness Firm members through A+ Smoodees. More information at the front desk.

14) Drinking Fountain:

Please bring your own water bottle and avoid the use of the water fountain, where possible.

15) Garbage/ recycle:

All remain in the same places; only most of them will be recycling bins. We will be going through a lot of paper and it would be wasteful to see all of it go to garbage as we have done for too long already. Please notice where you are throwing your garbage and paper - recycling bins will be labelled.

15) Membership / other service dues:

All membership prices will remain the same unless you decide to opt-in to unlimited group fitness classes.

Personal training fees remain the same.

Massage therapy fees remain the same.

Nutrition Consulting fees remain the same.

16) Virtual class and PT options:

All group fitness classes are available on Zoom so members can enjoy the class from the comfort of their home. You will need the Zoom app on your smartphone, laptop, macbook, or ipad. Members who wish to join a class must contact the front desk staff via phone or email to be sent the Zoom invitation.

Details on how to get on zoom classes are here:

https://www.youtube.com/watch?v=vFhAEoCF7jg&vl=en

Personal Trainers are also available to perform online zoom personal training sessions. Email us here for more information. Fees are the same.

17) Website:

We have launched a new, more user-friendly website. All information is assumed to be up to date.

19) Waiver and FOB:

July 2021: We now require anyone who enters the building to fill out a COVID Screen each time they arrive. There are QR codes posted at each entrance, which can be scanned with your camera, and will take you to covidcontrol.ca to fill out the form. For those who are not technologically proficient, we have a notebook set out at the front desk and we ask that you fill out your name, time in, and YES/NO in response to “Do you have any symptoms of COVID?”

Finally, thank you for your patience and compliance with these new policies, which are necessary for us to re-open and operate safely and confidently. Keep in mind that this is a working document and more may be added or changed. Kindly, please continue to be patient with us as we operate our business in an unprecedented time. If you have any questions, please email us here .

A DIETITIAN'S GUIDE TO CONSCIOUS EATING, PART 2 - BEEF

kerri@thefitnessfirm.ca (Kerri Sherk) — Thu, 13 May 2021 14:35:08 GMT

A Dietitian's Guide to Conscious Eating

Part 2 - Beef

This is a continuation of my previous blog post on EGGS. Check it out here if you haven’t read it .

If you choose to be an omnivore (you eat meat, chicken and/or fish), it is important to consider the animals’ environment and diet of the meat we purchase for consumption. What did your food EAT ?

Conventional beef:

If you shop at the grocery store or Costco, you will be consuming meat that was raised/produced in Canada and the US. Feedlots in the US are considered CAFO’s ( Concentrated Animal Feed Operations ), while in Canada they are considered ILO’s (Intensive Livestock Operations). Some government officials have argued that Canada does not have factory farms, however, advocacy groups argue that “not only does factory farming exist in Canada, it is an essential feature of our contemporary mass-production agricultural system . If not for ILO’s, Canada would not be able to produce the 800 million land animals annually.” While small farms do exist in Canada, they are not the norm.

The diet of beef cattle is mainly low quality barley and corn, as well as soybean or canola meal, to increase the protein content and bring them their target weight up quickly for slaughter. It takes 7 pounds of grain to gain one pound of meat and these cattle can be gaining up to 3 pounds a day... You can do the math on how much grain that is!! All four of these foods have a high omega 6 content , not to mention a high amount of pesticides that was used in the grain growing process. These pesticides are stored in the animal fat tissue.

In Canada, factory farmed beef cattle (not milking cattle) are given treatment of growth hormone for beef production.

Antibiotics are used as medicines for farmers to treat sick animals, prevent disease and promote growth. Antibiotics are approved for use in beef and dairy cattle, chickens, laying hens, turkeys, pork and fish. According to the Union of Concerned Scientists, 70% of all antibiotics used in the United States are fed to livestock. Factory farmed animals are given a daily dose of antibiotics, which may not be to treat or prevent illness, but in sub therapeutic amounts, acts as a growth promoter.

An article put out in 2009 on BeyongFactoryFarming.org emphasized their stance, along with the National Farmers Union and the Canadian Association of Physicians for the Environment, to the federal government to phase out the use of sub-therapeutic antibiotics in livestock production in Canada. As per the article, this practice “jeopardizes the effectiveness of antibiotics in treating human illness, promotes the development of resistant microbes and enables industrial operations to raise livestock in otherwise untenable conditions.”

For over 50 years, antibiotics have been utilized in livestock production and incorporated into animal feed to prevent disease and promote growth . In the United States alone, more than 25 million pounds of antibiotics and related drugs are administered annually to animals for non-therapeutic reasons – more than eight times the 3 million pounds used to treat disease in humans. Researchers estimate anywhere from 25 to 75 percent of these antibiotics are released into the environment, many of which are the same as those prescribed to treat human and animal diseases. This overuse has led to a worsening development of bacteria that become resistant to antibiotics. These resistant bacteria make treatment of sick humans and animals more difficult, resulting in fewer effective antibiotics to prevent and treat infections. Unfortunately, I did not find any other articles in my search, past 2009, regarding any advancements in this area.

Non - conventional / Organic methods:

Grass-fed cattle lead a happy and healthy life in their natural habitat. These cows eat the food that they would in the wild. This more natural lifestyle reduces the risk of infection and sickness and thus, the animals require far less antibiotic treatment. It takes much more time for grass fed farmers to raise their animals healthfully and ethically, and so naturally the price tag will be higher. The grass diet also results in increased levels of Omega 3s and conjugated linoleic acid (CLA), which both have anti-tumor and anti-cancerous properties and improve cardiovascular health.

Studies have shown that an animal’s diet can have an impact on the nutritional content of the meat on the consumer’s table. Grass-fed meat has been shown to contain less fat, more beneficial fatty acids, more vitamins, and to be a good source of a variety of nutrients. According to a study published in the Journal of Animal Science in 2009, eating grass-fed beef provides many benefits to consumers.

Higher in beta-carotene - converts to Vitamin E in the body, which supports good eye health.
Higher in vitamin E (alpha-tocopherol) - meat from grass fed cattle contains as much as 4 times higher vitamin E levels than feedlot cattle.
Higher in the B-vitamins thiamin and riboflavin - improves nerve, muscle, and heart function
Higher in the minerals calcium, magnesium, and potassium.
Higher in total omega-3s which are fats that are essential to human health. 60 percent of the fatty acids in grass is omega-3, which is formed in the chloroplasts of green leaves. Grass-fed cattle can contain as much as 2-4 times more omega-3 fatty acids than grain-fed animals.
A healthier ratio of omega-6 to omega-3 fatty acids (1.65 vs 4.84). We typically eat a diet of a high ratio of omega 6 to omega 3’s, which has been linked to increased risk of cancer, cardiovascular disease, allergies, depression, obesity, and autoimmune disorders. A ratio of 4:1 or lower is considered healthy, our typical North American diet is 10-15:1. Grass fed beef contain a 2:1 ratio.
Higher in vaccenic acid (which can be transformed into CLA). Meat from grass-fed animals is the richest known source of CLA; 2-5 times more than feedlot cattle. CLA (cis-9 trans 11) has been shown to reduce cancers.
Lower saturated fats is linked with reduced risk for heart disease
Lower total fat – Meat from grass-fed cattle is much lower in fat, and therefore lower in calories. A 6-ounce steak from a grass-finished animal has almost 100 fewer calories than the same sized-piece from a grain-fed animal. If, like the average American, you eat about 67 pounds of beef a year, switch to grass-fed beef and you’ll save nearly 18,000 calories a year.

Another resounding benefit of eating grass-fed beef is that you will have a much gentler impact on the environment. It is also very important to support local farmers in both their small businesses and mission to treat animals with respect. These are all phenomenal reasons to support a diet lower in animal products OR choose meats that are raised in more sustainable agricultural conditions.

If you are considering making a change to your meat purchasing methods, feel free to contact me for assistance or advice as I have shopped around and am aware of what’s available.

Resources

FactoryFarmsCollective.ca

Organic.org

A DIETITIAN'S GUIDE TO CONSCIOUS EATING, PART 1 - EGGS

kerri@thefitnessfirm.ca (Kerri Sherk) — Tue, 06 Apr 2021 16:36:28 GMT

A Dietitian's Guide to Conscious Eating

Part 1 - Eggs

The basic rules of nutrition - variety, balance and moderation - do stand the test of time when it comes to good choices. But lately, the conscientious consumer now considers WHERE their food comes from and how it has been raised. My rule of thumb: choose REAL and WHOLESOME foods as close to the farm as possible. Easy right? It is: if you make it a priority and you have a little extra time to prepare your food to avoid purchasing out of convenience.

When we take a look at how food production has changed over time, it is apparent how our diets have changed along with it. A growing population over the last 100 years, almost quadrupled to be precise, has created a demand for a more convenient and less labour-intensive method of producing our food. We have seen farms transition from small- and medium-sized to massive industrial-sized farms, operating with the goal to produce, maintain, and slaughter animals as efficiently and inexpensively as possible. Agricultural farms can attest to many reasons for their ability to produce more grain on fewer acres with fewer nutrient inputs. And since the end of World War 2, we have seen a dramatic rise in a different kind of processing, wherein refined sugars, additives, preservatives, and a whole whack of unpronounceable ingredients hit our diets. Despite these changes, with keen interest, a little homework, and of course the most precious commodity, time, it is possible to purchase and provide your family with ethically raised, organic, and nutritious food. Based on the available evidence, and deep-seated from my own experience and perspective, the following is the first of a 4 part series that explores the many different avenues we have in choosing healthy, sustainable food.

The proverbial saying “ you are what you eat ” is repeatedly proven to be true. If you fill your diet with healthy and nutritious food, you will likely be rewarded with many health benefits. However, the saying also can be applied to our food’s food . Having a keen interest in preparing food for my family, it goes without saying that where my food comes from is essential. This would be the case for eggs, poultry, beef and pork, fish, oils, vegetables and fruit, and legumes/ grains/ snack foods.

The egg has been coined the perfect food.

First off, let’s get things straight regarding what’s in the grocery store when buying eggs. According to an article compiled by Sunny Brower, Jillian Dorsey, Kate Malvetti and Julie M. Fagan, Ph.D., the five main options people have when purchasing eggs are conventional, cage-free, free-range, organic and pasture-raised.

Conventional eggs :

The eggs purchased at supermarkets that do not have labels or have supermarket store brands are known as conventional eggs. Conventional hens beaks are clipped, which is done so hens won’t peck at themselves or other hens and hurt themselves, rendering antibiotic treatment, and are treated extremely poorly. The average battery cage allows the hen less than half a square foot, which equates to about 67-76 square inches, which is nearly 25 square inches smaller than a legal size piece of paper (Humane Society, 2013). Laying hens spend about 95 percent of their lives in these cages, which restricts the hen from spreading its wings and most other natural movements. These conventional hens are housed in these battery cages inside windowless warehouses with some containing as many as 100,000 caged chickens at a time. The conventionally farmed birds never see sunlight and are fed a diet of corn waste and chemicals, with a sub-therapeutic level of antibiotics present in the chicken feed. Over 90% of Canada’s laying hens are kept in cages (BC/SPCA Dec. 2017). Conventional eggs run about $3.50 a dozen .

A “cage-free” or “free-run” egg:

When you purchase cage-free/ free-run eggs, you know that the hens are not kept confined in cages and can engage in many of their natural behaviours like walking, laying eggs, and opening their wings. However, beak cutting is permitted in this case, and it doesn’t mean the birds are free to go outside. Free-run hens may wander inside the barn but there are no set guidelines for them to go outside. In addition, roaming inside the barn may be crowded. For cage-free eggs, there is no third-party auditing system to ensure that these standards are upheld; producers go by the honour system. Farmers are under pressure to shift this type of housing, as more companies promise to provide eggs from hens that don’t live in cages. Free-run eggs are approximately $5.99 per dozen .

A “free-range” egg:

Free-range eggs are defined by the hen having access to the outdoors. This does not mean the outdoor space is large enough for the hens, or that the hens ever went outside, especially in the winter months in Canada. Most free-range hens are housed inside barns without cages. During a free-range hen’s life, it has outdoor access, but no requirements or standards have been put into place to enforce any length of time outdoors or the quality of the land to which the bird has access. Since they are not caged, they can engage in many natural behaviours such as nesting and foraging. Free-range eggs are between $6 - $6.50 per dozen .

For both “free run” and “free-range” birds, no restrictions have been put into place for what they can be fed. Both types of birds appear on their product packaging to be the better options, but their diets are not government regulated. Both types of hens are also subjected to beak cutting. As such, a sub-therapeutic level of antibiotics and other regulated additives would still be present in the chicken feed.

Organic eggs:

Eggs from organically raised chickens are considered free-range and are allowed outside when the weather is nice, but are kept indoors or under shelter when the weather isn’t favourable. If a farm attains an organic certification, an auditor will visit the farm usually once a year to ensure all standards are being followed. The hens are also antibiotic-free and raised on organic feed. Keep in mind that most organic eggs are still mass-produced and whether the chicken goes outside to eat is up to the discretion of the farmer. For example, Kirkland organic eggs come from hens fed organic feed but are raised in a factory farm environment with literally thousands of birds who may or may not go outside. There are exceptions to this, however, as smaller family-run organic farms typically produce eggs from 200-500 hens that do get outside to roam free. Organic eggs are around $6.49 per dozen in most grocery stores. Family-run organic farm eggs will cost a bit more.

Pasture-raised eggs:

Pasture-raised hens and organically-raised hens are not the same. Organic hens are fed organic, pesticide-free feed, but in most cases are raised in factory conditions. Pastured hens are not fed organic feed but get to go outside and eat as a natural chicken would. In general, pasture-raised chickens are smaller flocks of poultry in portable hen houses where the farmers rotate in fresh pasture, often-times daily.

These chickens are free to eat plants and insects, which is their natural food, along with some commercial feed. Research has shown that hens that have access to the outdoors and who eat insects and plants produce eggs that have significantly higher levels of omega 3 fatty acids, vitamin D and E, and protein; four very important nutrients!!

Pasture-raised eggs sell for approximately $7.50 per dozen at Mary Lous’s Market and Goodness Me, or if you’re fortunate enough, you can find pasture-raised eggs from a small farm from around your neighbourhood.

Do more expensive eggs (free-range, organic, and pastured) offer a more nutritious egg?

A marketplace special on CBC had experts do experiments to compare the nutrient profile in eggs of many large-scale egg companies. They reported that there were no notable differences in vitamins A, D, and E, cholesterol, and protein between organic and conventional eggs. They did, however, report that organic eggs do have double the amount of omega 3’s than conventional eggs. And additionally that pasture-raised hens and small family-run organic farmed eggs do offer a higher nutrient profile, justifying their increased cost. Besides nutrition, conscientious consumers are prepared to pay more for their eggs knowing the chicken feed is pesticide- and GMO-free and that the farmers support the humane treatment of animals.

Key nutrients found in eggs:

Eggs are a very good source of protein as the ratio of amino acids in an egg are at ideal levels for the human body’s protein digestion, assimilation, and metabolism.

Eggs with a higher content of omega-3's come from hens that are pastured and organically fed. Regular brands will usually advertise omega-3 on their labels (which means the content is a little higher but not by much). The amount of omega-3 varies amongst brands. While these eggs may be higher in omega-3 than a conventional egg, do not rely on eggs to be your main source of this fatty acid. Omega-3-enriched or organic eggs have approximately 0.125 g of omega-3 per egg . The recommended adult intake of omega-3’s is 1.1 - 1.6 g per day . Optimal sources of omega-3’s are fatty fishes; a 3 oz portion of salmon, herring, or mackerel, containing more than 1.5 g of omega-3. Getting additional omega-3’s from your eggs is considered a BONUS ! (seafoodhealthfacts.org; scientificamerican.com)

Vitamin D is found in egg yolk in a fairly small quantity: 37 IU (international units) per egg. The Canadian recommended adult vitamin D intake is 600 - 1000 IU per day with a safe upper limit of 4000 IU, and if you don’t get much sunlight, aim for upwards of 2000 IU daily . Vitamin D content in eggs is dependent on the hens exposure to sun (the more the better) so we can assume then that hens who roam outside get more sun and thus produce eggs with more vitamin D. The hens feed also dictates the amount of Vitamin D an egg will contain.

At the end of the day , your choice will be determined by availability of the product, convenience for you to purchase it, the price, and your level of interest in treatment of the animal. Apart from pastured eggs from hens on small farms, there does not seem to be a whole lot of difference in nutrients between organic and conventional eggs, however organic eggs do not contain pesticides/ GMO's or antibiotics. If you eat a lot of eggs, It is worth exploring your egg farmers to find out what your hens are eating and how they live. I can’t help but applaud and support the farmers that make a living producing eggs with a higher nutrient profile from hens who are free to roam their natural environment. There is a reason these eggs are $3-4.50 more per dozen, and to me, it's worth the difference .

References

https://www.worldometers.info/world-population/world-population-by-year/

https://www.cornucopia.org/research/scrambled-eggs-separating-factory-farm-egg-production-from-authentic-organic-agriculture/

https://www.cambridge.org/core/journals/renewable-agriculture-and-food-systems/article/abs/vitamins-a-e-and-fatty-acid-composition-of-the-eggs-of-caged-hens-and-pastured-hens/552BA04E5A9E3CD7E49E405B339ECA32

https://pubmed.ncbi.nlm.nih.gov/24607306/

https://www.youtube.com/watch?v=HEXJXwk8Bno

WHAT TO EXPECT DURING YOGA TEACHER TRAINING

kerri@thefitnessfirm.ca (Kerri Sherk) — Thu, 01 Apr 2021 16:08:10 GMT

What are you to expect in this Yoga Teacher Training program starting October 2021?

This is a multidimensional approach to learning, based on the teachings of the great philosophical masters and yoga teachers ; past and present. The approach is of an experimental and experiential nature. This course is intense, exciting, unexpected; a surge of heart and spirit, that could change your outlook on life for years to come.

Offerings :

Learn how to release expectations and open up to what is
Discover your own thinking patterns that created the life path you are on. Learn how to shift your thinking and create new patterns, new paths.
Develop a deep understanding of the process of discovery. Understand the value of this process, as opposed to focusing on the final goal.
Understanding of Space: inner, outer, elemental, psycho-spiritual, symbolic, heart space. When we are aware of Space, everything that happens in that space changes in its meaning.
What is preventing you from being content and happy?
Functional anatomy
Energy systems
Principals of alignment
Asana and sequences
Pranayama
Mantras
Managing group dynamics
Discover your unique style of teaching; as unique as you are.
Lots of hands-on teaching practice
Personal time with YTT teachers when required.

This course is an exciting opportunity to learn about yourself and yoga teaching. You are supported in your process 100 percent of the way, as at times it might feel challenging. The challenge is in SEEING, in your willingness to SEE yourself; first and foremost and to see your place in this world.

Come and discover You.

Nutrition Month 2021

kerri@thefitnessfirm.ca (Kerri Sherk) — Mon, 15 Mar 2021 16:48:51 GMT

If you get the feeling that reading or researching about nutrition and eating is confusing, you are not wrong!!

Unfortunately, there are many myths and misconceptions on the internet and social media that make this so. In addition, “what is good for you” is not the same for everyone and there is no one-size-fits-all approach to healthy eating.

Nutrition Month 2021 centres on the idea that healthy eating looks different for everyone. Dietitians will push back against simplified notions of a “healthy meal” and “rules” but rather offer examples of how culture, food traditions, health conditions, and personal circumstances can affect what your plate will look like. Dietitians recognize that people have their own culture, traditions, preferences and nutritional needs. This is integral when building a nutrition plan for their clients and patients.

This years’ theme ties in with Canada's Food Guide. Canada’s Food Guide is designed to be flexible, relevant, and apply to all those who live in Canada. It promotes health and overall nutritional well-being, and does so by recognizing the diverse contexts within which we live. The food guide recommends a variety of healthy foods and acknowledges that there are many approaches to making healthy choices and cooking more often, which allows for more wholesome options, rather than picking up or having delivered processed or ready to eat foods.

Recent evidence (read in the New Scientist, Sept. 2020 - Precision Nutrition) revealed that our response to food is highly individualized and that consequently there is not one diet that works for everyone. Studies have shown that people who eat the same meal have differing responses, as shown by their postprandial level of blood triglycerides, glucose, and insulin. This means that even some “bad foods” may not have bad effects for some individuals, and vice versa, that good foods don’t have the same good effect on all. It was noted, however, that these findings were shown in much smaller numbers compared to the norm.

Moreover, even though dietitians and nutritionists may move away from generic nutrition recommendations, we are not going against the broadly accepted guidelines. These guidelines recommend that we should be eating a diverse diet with fibre-rich foods including vegetables, fruits, nuts and legumes, a reasonable amount of good fats, a variety of proteins, and a limited amount of processed foods. These guidelines create the framework for a meal plan, while the individual preferences would be the details. These guidelines also pave the way for a plan that is, most importantly, sustainable . A sustainable meal plan eases your mind that what you’re eating is not a fad - it’s realistic, manageable, and successful.

You can have all that and eat a little treat too :)

- Kerri

Physiology of Heart Disease and Exercise

Fri, 26 Feb 2021 13:58:23 GMT

Cardiovascular Disease is defined as atherosclerotic arteries of the heart, brain, and peripheral vasculature. Under this umbrella term, there are multiple other conditions, which are specific to the region of concern. For example, atherosclerosis of the coronary artery is termed coronary artery disease (CAD), and atherosclerosis of the arteries throughout the body (most commonly in the legs) is called peripheral artery disease (PAD). In instances where a blood clot or plaque cuts off circulation/blood flow to the surrounding areas, it results in a stroke (brain) or a heart attack (heart). Cardiovascular disease significantly increases your risk for these events.

Now, I’ve mentioned this term “atherosclerosis” many times already, but do you know what this is? Atherosclerosis is a term used to describe a significant buildup of plaque in arteries throughout the body, which is made up of fats, cholesterol, and other substances. When the body becomes stressed, one of its common stress responses is to over-produce molecules called free radicals. These free radicals run rampant in the bloodstream, which can oxidize these fats and cholesterols. Oxidation of these substances makes them more “sticky,” which causes them to stick to the sides of the arteries, creating plaque buildup. [This is why eating antioxidant foods is important to maintain health!] Over time, as plaque builds, the area through which blood can flow through becomes smaller and smaller. As mentioned previously, if a piece of plaque breaks off, the artery ruptures, or a blood clot forms that can’t pass through the narrowed artery, this results in a heart attack or stroke, depending on the location of the event. Atherosclerotic arteries can also be the culprit for many conditions, again, depending on the location of the plaque buildup. Plaque in the heart’s arteries can lead to symptoms like angina (chest pain or pressure). In the brain, it can lead to a transient ischemic attack (TIA), which will display as leg or arm weakness, difficulty speaking or slurring of words, and facial drooping, etc. If left untreated, the TIA will progress into a stroke. In the arteries of your legs and/or arms, plaque buildup will lead to PAD, which, for example, can characterize as leg pain when walking (medically termed claudication). Lastly, if the arteries leading to the kidneys become atherosclerotic, you will develop high blood pressure (Fun fact! Yes! Your kidneys are responsible for regulating changes in blood pressure.).

The risk factors for cardiovascular disease are;

Age
Family history of heart attacks
Smoking
Physical inactivity (less than 30 minutes of moderate activity 3 days/week for 3 months consistently)
Obesity (high BMI and/or high waist circumference)
Hypertension (high blood pressure over 140/90)
Dyslipidemia (high LDL cholesterol, low HDL cholesterol, high total cholesterol)
Diabetes (high blood sugar)

All of these risk factors are related to your likelihood for having atherosclerosis or hardening of the arteries. The good news for you is that participating in regular physical activity has a positive effect on five out of these seven risk factors!

Physical inactivity

Obesity

Physical inactivity and poor diets are key contributors to obesity. Obesity is defined as a body mass index (BMI) of over 30kg/m^2 and/or a waist circumference of over 88cm in women and 102 cm in men. A consistent exercise regime and healthy eating plan will likely result in weight loss, thus reducing BMI and waist circumference.

Hypertension

Blood pressure is a product of cardiac output (the amount of blood the heart ejects per beat) and total peripheral resistance (the resistance to blood flow throughout the arteries of the body). People with plaque buildup in their arteries have narrowed blood vessels, which creates more resistance when blood tries to flow through them. As such, atherosclerosis is one culprit for increased total peripheral resistance and thus, high blood pressure. Total peripheral resistance can also be increased by hardening of the arteries, caused by arterial damage. This means that the arteries are not as elastic and are less pliable to blood flow, but we want them to be. Exercise reduces blood pressure by the mechanism of causing temporary artery dilation (widening) by releasing molecules called vasodilators. When you consistently stick to your exercise regime, this vasodilation becomes more permanent. If we reduce total peripheral resistance by increasing dilation, we have now taken one route towards naturally reducing blood pressure!

Dyslipidemia

Low-density lipoprotein cholesterol (LDL-C) is considered to be the “bad” cholesterol, whereas high-density lipoprotein cholesterol (HDL-C) is labelled as the “good” one. Imagine you’re stuck on the 403 in rush hour, LDL-C and HDL-C are the cars, and each fat molecule in your blood are drivers and passengers. Let’s say there are 1,000 people on the road. When all the cars on the highway are low-density lipoproteins, there is one person per vehicle, which means 1,000 cars on the road, which means quite the traffic jam. BUT, if all the cars on the road are high-density lipoproteins (mini-vans?), that means that there can be a lot of people in one car. Since minivans can sit about 7 people per vehicle, that means that if there were 1,000 people on the road, that there would only be 143 cars on the road… easy sailing! When we transfer this into terms relating to cardiovascular disease, having high counts of LDL-C and low counts of HDL-C creates fatty traffic jams in our bloodstream (bad!), however, low LDL-C and higher HDL-C is extremely favourable. Although it isn’t well-researched, it has been hypothesized that when you exercise, enzymes are released that focus on removing LDL-C from the bloodstream and re-directing them to the liver. From there, the LDL-C is processed into bile and excreted through the digestive tract. Re-adjusting your ratio of LDL-C to HDL-C can also be emphasized through proper nutrition intake. See next week’s blog for more details.

Diabetes

Over time, chronically high blood sugar levels, which is a characteristic of Diabetes, causes damage to the walls of blood vessels and nerves that control your heart. When blood vessels are damaged, it can lead to other conditions mentioned previously such as atherosclerosis, vessel hardening, and hypertension due to increased total peripheral resistance. Exercise has long been known as an important factor in managing Diabetes and blood sugar levels. Our main source of energy in our muscles are forms of sugar. When you exercise, you deplete your glucose (sugar) stores for energy, forcing your muscles to absorb residual glucose that floats around in your blood when you are finished with your routine. As such, blood sugar can progressively lower for up to 24 hours after your workout. This, if kept consistent, can stabilize blood sugar levels and increase your body’s sensitivity to insulin, which makes you better able to deal with meals higher in sugar.

In conclusion, it is evident that maintaining a consistent exercise routine will do wonders for your heart health. Yes, resistance training to get toned arms and legs is nice, but don’t forget to do things for the most important muscle in your body - your heart!!

THE CULPRIT OF THE RUNNER'S HIGH

Wed, 20 Jan 2021 21:21:21 GMT

What's With the Runner's High?

Have you ever heard of the phenomena called the “ runner’s high ” before? This altered state of consciousness is often experienced by endurance athletes, which is why it gets the name of “runner’s high.” It’s been described by runners as the sensation of euphoria , the reduced ability to feel pain , and diminished anxiety and depressive thoughts (one of many reasons why exercise is incredible for mental health).

Exercise releases endorphins, which is often given the praise for the runner’s high, however, endorphin molecules are too large to pass the barrier that separates the periphery from the central nervous system (called the blood-brain barrier). Since it cannot pass through the barrier and get to the brain, it can’t elicit many mood-enhancing effects. Thus, there must be another group of molecules that elicits these mood-enhancing effects after exercise…

Enter: endocannabinoids .

Endocannabinoids can cross the blood-brain barrier and enter the central nervous system to alter mood by binding to cannabinoid receptors; thus, increasing feelings of calmness and reducing anxiety. These molecules and their receptors are collectively termed the endocannabinoid system. The system was discovered when researchers were investigating the mechanism by which the cannabis plant has an effect on your brain - so yes, it was named after the plant! “ Endo ,” meaning “ produced within the body ” + “ cannabinoid ,” which is the primary psychoactive in cannabis = “ self-made cannabis .”

Endocannabinoids have been demonstrated to increase in the body after moderate-intensity exercise (i.e., running), and elicit pain-reducing (analgesic) effects. Although this is a relatively new area of research, we do know that, in mice models, those who have reduced cannabinoid receptors in their brain, and consequently can’t bind as much endocannabinoid molecules, are less likely to continue exercising. Those who have an increased number of receptors are much more likely to continue moving even when there’s no food reward for them after… As such, endocannabinoids may also be responsible for the urge to exercise or go for a run. If the “high” you get from exercising pleases you, then why would you not do it more frequently?

If you’re not a runner, we still have good news for you! This “high” can be triggered by persevering through your workout. We do acknowledge that it’s hard to get into your workout, however, that feeling of joy once it’s completed is both from being finished with your workout AND from the release of these magic molecules we know now as endocannabinoids! You just have to work out at a moderate intensity and you can take advantage of the amazing benefits!

Moderate intensity :

50-70% of your max heart rate (max HR = 220 - your age)
You can carry a conversation, but it’s a bit difficult
Your breathing is heavy, but you’re not out of breath
12-15 exertion rating on a scale from 6 to 20

References/More Information

https://www.scientificamerican.com/article/new-brain-effects-behind-runner-s-high/

https://www.hopkinsmedicine.org/health/wellness-and-prevention/the-truth-behind-runners-high-and-other-mental-benefits-of-running

https://www.psychologytoday.com/ca/blog/the-athletes-way/201903/motivation-run-or-not-run-is-linked-cannabinoids

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3997295/

IMMUNE-BOOSTING FOODS

kerri@thefitnessfirm.ca (Kerri Sherk) — Mon, 23 Nov 2020 19:45:21 GMT

Boosting your immune system with FOOD.

The body has 2 basic immune systems/responses when a pathogen is introduced: the innate immune system and the adaptive immune system . The innate immune response is the body’s first line of defense, immediately working to prevent the spread of foreign pathogens throughout the body by using physical, chemical and cellular defenses. Meanwhile, the adaptive immune response is specific to the pathogen present in the system, creating antibodies harmful only to the foreign pathogen and sends these efficient cells to fight the illness.

Micronutrients found in our food help boost our immune system, priming our body’s defenses against illnesses, but how much can I jump start my immunity? Well that really depends on your age, overall health (diet, weight, smoking/drinking) and stress levels (chronic mental stress, lack of sleep). Even if you may be in poor health, focusing on your diet may make a difference this winter.

Your diet may help you immunity, but if you are not at a healthy baseline, your body must work harder to knock out pathogens. For a well working immune system, it’s still important to maintain a healthy weight, reduce your stress, get quality sleep and regular exercise.

With a poor diet, your body’s inflammatory response to bacteria and viruses would take a huge hit; packing your plate with different fruits and vegetables helps control that response. Some inflammation is needed to get rid of pathogens and to assist the immune system, but the production of too many inflammatory components can cause negative effects to the body:

Can damage surrounding tissues
Can cause autoimmune diseases
Can cause chronic diseases

Our Western diet is full of overly processed, fat-filled foods, sugary drinks and red/processed meats – all of which can cause persistently high levels of inflammation. We must overcome these urges and better our diet, choosing foods that will support a healthy inflammatory response without sending it into overdrive (i.e. leafy greens, tomatoes, fruits, nuts, fatty fish and olive oil)

Put aside your immune system for just a second, and consider the long term effects. Eating a lot of this unhealthy and processed food has been shown in studies to shorten your life; a 10% increase in these foods would create a 14% higher risk of death from all causes. Not to mention that chronic inflammation has been linked in studies to:

Cancer
Heart Disease
Diabetes
Arthritis
Depression
Alzheimer’s

Wanting to change your diet now? Don’t worry, I did too after the research. So what do I need to eat for a healthier diet and to boost my immunity this winter? Well …

Eat a large variety of fresh and colourful (red, yellow, orange, blue, green) fruits and vegetables each day
Eat whole grains
Eat some lean protein
Include healthy oils
Fill your plate with mostly fruits and vegetables, the more the better

How do I maximize the impact of food on my immune system? Well you have to eat a lot of fruits and vegetables each day, so you may want to learn how to incorporate more of them into your regular dishes. A study compared the immune response in 3 groups of animals given different serving sizes of fruits and veggies. The group with the best immune effects were eating 8 – 9 servings per day, so you have to work at it in order to reach that level.

What about supplements? The human body is made to absorb nutrients from whole foods more efficiently than processed foods or supplements. I mean it’s just in our nature. People can still benefit from nutrient supplements - especially for active, healthy older people - and may need to add specific micronutrients to their diet based on medical conditions, age, or limited access to nutritional foods.

Zinc is useful to the immune system in a variety of ways, like being able to bind to the influenza virus and activate it. There are even zinc lozenges encouraged to be consumed in the first 24 hours of a cold/flu may give your immune system a boost in fighting the illness. Check with your doctor before adding the supplement to your diet as it can interfere with antibiotic effectiveness, or negatively interact with some blood pressure and rheumatoid arthritis medications.

Selenium plays a very important role in immunity as it can reduce inflammatory response. Most people get plenty of selenium from their regular diet. Foods rich in selenium are seafood, meat, poultry, eggs, dairy products, breads, cereals, and nuts.

Vitamin E helps the immune system in 2 ways: it acts as an antioxidant in the body, helping protect cells from free radical damage, and can boost your cell-mediated immunity. The best sources of vitamin E are vegetable oils, like sunflower or safflower, peanuts, hazelnuts, almonds, seeds, and wheat germ.

Vitamin C is commonly seen as the immune system booster, but studies have only found mild benefits, reducing the length and severity but even that isn’t guaranteed. Vitamin D has also had studies showing some benefit, but the immune-boosting evidence is mixed. Be sure to keep up your healthy daily dose, but don’t overload expecting impenetrable defenses.

Want more information?

Click HERE to learn all about Kerri and how she, as a Dietitian, can help you boost your immune system through food!

PACKED WEEKEND AT THE FIRM

kerri@thefitnessfirm.ca (Kerri Sherk) — Thu, 19 Nov 2020 18:19:37 GMT

It's a PAW-TY!

Join us this Friday as we celebrate the premiere of @ThePackonPrime with dog-centric experiences! Visit PackedWeekend.com to learn more!

During #PackedWeekend (Nov. 20-22) we will be offering:

Free Pawlates and Yoga classes (Saturday and Sunday at 9:15 am)
15% OFF short term memberships
Your first month free on 1-year or no-contract memberships!

Contact us if you're interested!

WORLD KINDNESS DAY

kerri@thefitnessfirm.ca (Kerri Sherk) — Wed, 18 Nov 2020 20:07:00 GMT

This World Kindness Day, we’re focusing on how to make kindness the norm , not the exception.

Moments of kindness can feel rare in our lives, but it’s because we forget to reflect upon these acts and appreciate them. We forget how much kindness we get because it doesn’t register; a quick moment of delight and it’s back to ‘our norm’.

World Kindness Day is a great chance to bring kindness into our daily routine to make and appreciate moments of kindness, laughter and delight. Try to even bring some kindness into your regular morning routine - how about sending an inspiring message to a friend when you wake up, or letting someone go in front of you in line? The goal is to share and appreciate moments of kindness every single day, not just every so often.

Need some ideas? Here are just a few ways to #MakeKindnessTheNorm in your daily life:

Send an uplifting text/message to a friend or family member
Let that guy merge into traffic with a wave and a smile
Go slightly outside of your comfort zone at least once a day to make someone smile
Share a compliment with a co-worker or friend
Reach out to a family member you haven’t spoken to in a while
Treat someone to a cup of coffee (a friend, stranger, or even yourself)
Don’t forget your please and thank you’s (make your mom proud)
Hold open the doors for strangers
Take your grocery cart back to the store after you are done
Offer to babysit/pet sit for a neighbour, friend or family
Help retrieve your neighbour’s garbage can from the curb after collection
Pick up trash/recycling you see on the ground and dispose of it properly
Make friends with and help someone new in your gym

Let’s do our best to make our day, and somebody else’s, a little brighter and a little kinder .

HOW EXERCISE BOOSTS YOUR IMMUNE SYSTEM

kerri@thefitnessfirm.ca (Kerri Sherk) — Wed, 18 Nov 2020 19:58:55 GMT

We learned a few weeks ago, in a previous post, that exercise is crucial as we age because it reduces your risk of heart disease and also keeps you healthy and strong. But, the glorious benefits of exercise certainly don’t stop there… Exercise also has amazing benefits for improving your immune system! There are many biological processes that occur as we age, including, unfortunately, weakening your immune system. However, in the long-haul, exercise slows down these natural changes that are responsible for a weakened immune system and the increased risk of disease and infection into our later years.

Exercise releases a number of molecules that all come together to help the immune system deal with harmful pathogens that enter our body. Over time, the chronic increases in those immune-helping molecules create enhanced immunosurveillance ; the body is better able to detect inappropriate immune responses or foreign, potentially harmful molecules. So, when a harmful bacteria or virus does get into your body, your immune system is better prepared to deal with them in a more timely fashion. In addition, although exercise causes acute inflammation to repair damaged musculature (what makes us big and strong), these molecules lower systemic inflammation, which is of particular importance to preventing and managing obesity and other chronic inflammatory diseases, such as Type 2 Diabetes, heart disease, and atherosclerosis, and their associated damage.

Here are some of the molecules that exercise upregulates, which helps with bulletproofing your immune system:

Immunoglobulins , which are antibodies that recognize and bind to antigens such as bacteria or viruses, when they enter the body.
Anti-inflammatory cytokines reduce inflammation, which, chronically, can induce extensive damage to the body.
Neutrophils , which are white blood cells; the cells that signal a release and produce antigens to fight off foreign molecules.
CD8 T lymphocytes , which are highly cytotoxic, meaning that they target and kill damaged or infected cells.
NK (natural killer) cells ; a type of lymphocyte that has the same cytotoxic effects as CD8 cells.
Cytotoxic T cells kill cancerous cells, cells that are infected, and cells that are otherwise damaged.
Immature B cells , which, when mature, are responsible for making and secreting all the antibodies released to fight off foreign substances.

In addition, moderate exercise also induces short elevations in a molecule called interleukin-6 (IL-6), along with other similar interleukins, that exudes anti-inflammatory effects and improves glucose and fat metabolism. Thus, exercise directly helps prevent diseases such as Diabetes and heart disease. Exercise training also downregulated a molecule called Toll-like Receptor 4 , which is heavily involved in obesity-induced insulin resistance, Type 2 Diabetes, and atherosclerosis (clogging of the arteries).

As you can tell, by reading the many amazing benefits of these molecules, that exercise plays an absolutely integral role in immune defense and metabolic activity. The Canadian Society for Exercise Physiology recommends that adults get at least 150 minutes of moderate-to-vigorous activity per week, and recommends to shoot for the stars; more is better. So, take advantage of the last of the beautiful weather, and get moving this weekend - it will help you build a bulletproof immune system!

References

University of Bath. (2020, March 31). Regular exercise benefits immunity -- even in isolation. ScienceDaily. Retrieved November 5, 2020 from www.sciencedaily.com/releases/2020/03/200331162314.htm

Nieman, D.C., & Wentz, L.M. (2019). The compelling link between physical activity and the body’s defense system. Journal of Sport and Health Sciences, 8, 201-217.

FOR THE LOVE OF EGGS

kerri@thefitnessfirm.ca (Kerri Sherk) — Wed, 18 Nov 2020 19:55:01 GMT

We are egg-static to share all the amazing benefits of EGGS.

Reasons we love promoting eggs: delicious, healthy, inexpensive, easy, versatile!

One of our favourite things to do is make a bunch of hard boiled eggs at the beginning of the week, then using them as snacks whenever we need a filling snack or an energy boost before or after your eggs-ercise routine!

Can be incorporated into breakfast, lunch, dinner or as a snack! Some examples include hard boiled eggs, deviled eggs, poached, fried, over easy, scrambled, an egg salad sandwich, an egg ON your salad, egg-fried veggies or rice, egg on toast, breakfast for dinner, used for juggling, cracking on your spouses head...

YOU NAME IT, EGGS CAN DO IT.

Say goodbye to the myth that whites are better… Just eat the whole egg as nature intended because the yolks are where all the goodness is!

Eggs are an egg-cellent source of fats - they are packed full of the good fats, called OMEGA-3’s (great for brain health and reducing risk of heart disease, inflammation + more!), and high-density lipoprotein (HDL) cholesterol (this is the good kind that reduces your risk for heart disease!).

Eggs are an egg-ceptional source of vitamins A, D, E, K, and B12 - gives you healthy eyes, bones, skin, helps your blood clot, prevents anemia, and helps fight anxiety and depression… + more!

Eggs are an eggs-tremel y potent source of protein - one egg contains about 6g of protein!

As you can see.. Eggs are amazing, and we promise we aren’t eggs-aggerating any of this! Remember to write down “ EGGS ” on your next grocery list - you won’t r-egg-ret it! (ouch, that one was really bad)

How do monsters like their eggs?

Terri-fried!!! (Okay. I’ll stop now.)

THE IMPORTANCE OF WEIGHT TRAINING AS WE AGE

kerri@thefitnessfirm.ca (Kerri Sherk) — Wed, 18 Nov 2020 19:15:30 GMT

This is a subtitle for your new post

A large number of older adults (defined at those 65+ years old) have a huge misconception regarding continuing, or beginning, a strength training regime as they age. Many believe that strength training will provide more discomfort than benefit, so the perceived risk-reward balance tips towards avoidance. For example, only 11% of individuals aged 65+ engage in regular muscle strengthening activities, and the number drops to less than 5% for those 85+. If you think this to be true, we are going to debunk that myth today. And if you believe in weight training as you age, here is some great information to reinforce it.

Although individuals usually feel some discomfort after lifting weights, the muscle tension you feel after exercise is essentially muscle building itself to get larger and stronger; not muscle or joint damage. Actually, weight training for older adults typically mitigates age-related declines in joint strength, damage, and fatigue. In the long run, a consistent strength routine will help mitigate age-related aches and pains in muscle, joints, and bone.

Speaking of bone … Weight-bearing exercise, such as walking, being on your feet, and leg exercises, such as squats and lunges, improves bone density, volume, and strength. This is super important to maintaining long-term health, as it will delay the onset of osteoporosis, and reduce the risk for a fracture if you experience a bad enough fall.

Speaking of falls … Incorporating balance and power training into a strength routine creates the most effective recipe for reducing the risk of falls as we age. So, if you do happen to mis-step, you will be able to control your balance and will be strong enough to catch yourself before you completely fall to the ground. This is also why it’s important to work on strength in all planes of movement; so you will be best prepared to recover no matter what direction you fall in. Another important aspect of reducing the risk for falls is power. Power, in terms of muscle and strength, is how quickly you can recruit and use the muscles in your body. An example of this in strength training is doing bicep curls, but performing them quickly. If you can move your muscles fast enough, the theory is that if you trip, you will be able to move your foot fast enough to stabilize yourself so you don’t end up on the ground.

Keep your independence ! Muscle wasting due to lack of use contributes to the greatest loss of independence as you age. The Canadian Society for Exercise Physiology recommends that older adults participate in muscle and bone-strengthening exercises at least twice per week to maintain functionality as we age. But, don’t forget that the more physical activity, the greater the health benefits. Twice per week is the minimum - shoot higher !

If you need more convincing, here are some great points on the benefits of exercise and strength training as we age:

Slows the physiologic changes of aging that reduce exercise capacity (i.e., what happens in your body to make you suddenly get winded when walking around the block).
Optimizes age-related changes in body composition (it’s normal for fat mass to increase as we age… exercise slows this process).
Promotes physical and cognitive wellbeing (keeps you sharper for longer).
Manages chronic diseases (hypertension, heart disease, diabetes) and reduces pain.
Reduces the risk of physical disability.
Increases longevity.
Maintenance of functional independence so you can continue with your activities of daily living without struggle.
Maintenance of bone health (reduce risk of falls, fractures, osteoporosis, etc.).
Maintain mental health and improve energy.

Just remember - improvements are possible at ANY age ! Don’t be scared of weight training - it will provide you with a plethora of benefits in the long run.

Need help? Contact us here to chat about Personal Training @ The Firm!

MATT BANKS' EXPERIENCE OF WEARING A MASK WHILE EXERCISING

kerri@thefitnessfirm.ca (Kerri Sherk) — Wed, 18 Nov 2020 18:28:27 GMT

My name is Matt Banks and I have worked at the Fitness Firm since 1999, where I work as a therapist and trainer. Many of you will already know me. We are living in an unprecedented time. A time where we are being asked to wear a mask in certain situations that we may not want to. Especially for people, like myself, who have had asthma most of their life. Please allow me to give you a description of asthma as I have read, researched and experienced throughout my life and during this time.

Most cases of asthma are not very severe. In fact, many asthma patients don’t regularly require their medications in order to keep the condition controlled. Even more individuals would survive an asthma attack without any medical intervention, although no one should ever avoid medical intervention while having an attack. Some cases, however, are life threatening and difficult to control.

At the age of 8 I was diagnosed with asthma of which includes some or all of the following symptoms: Shortness of breath, wheezing, coughing, congestion, fatigue, distress, sometimes a complete inability to get enough air to survive.

After 30 years of living with asthma, I’ve nearly died more times than I can recall. Acute attacks, prolonged and unyielding restriction to breathing, and nearly drowning in my own struggle for air. This has been my every day for 30 years. I have awoken in hospital with no knowledge of how I arrived there many times. This is a result of my losing consciousness due to lack of oxygen.

Normally, people have an oxygen saturation level between 95- 100% ( reference ). Chronic cigarette smokers might stay between 96-98% ( reference ). Folks with emphysema/chronic bronchitis/COPD often walk around in the 88-92%% range for oxygen saturation ( reference ). I am often in the low 90’s or 80’s for my oxygen saturation. Bad days, well the worst days I’ve had an oxygen saturation of 36%. Any lower would be fatal.

I understand the feeling that you have when you feel out of breath while wearing a mask. The key thing to remember is that these experiences are not the same. Wearing a mask can make you FEEL like you can’t breathe, but it is not the same as truly not being able to breathe. Masks can be removed for moments to allow for easier breathing when absolutely necessary.

For the last few months I have been exercising in the Fitness Firm while wearing a mask so I can comply with government regulations for clinic settings. I have also been using this time to experiment with how much a mask restricts the ability or safety of the exerciser. Here are my findings.

I have been exercising with weights while using a work to rest ratio of 3:1. This means walking lunges, rows, overhead press for about 3 minutes of continuous exercise and taking 1 minute of rest. Using this format I have used 25 pound dumbbells in each hand for walking lunges, 50 pound kettlebell for a single arm overhead press 8-10 reps, followed by a 150 pound seated row. 1 minute of rest, followed by the same exercises for 4 cycles. Just to give you a sense of the intensity I am using.

Typically in a workout, I would use 3 of these circuits during a single workout for 3-4 sets per circuit. At the end of my workout I would perform cardio on the elliptical trainer for 30 minutes with a heart rate of 175 beats per minute.

All while wearing a mask .

Was it hot under there? Hell yes! Is breathing more difficult? Yes. I can see where people may be more aware of their breathing and feel overwhelmed. However, the mask is not preventing air flow in or out, it is creating more resistance, which can create a sense of urgency and sometimes panic. This is not an ideal situation, however we are in a position to choose safety and do our best in an unprecedented time, which may require us to adapt to new things.

Did I remove my mask? YES, but I did not remove my mask for the first 45 minutes. Then, as sweat saturated the mask, I felt more heat staying in the mask and felt the need for a bit of fresh air. So I stayed away from people and equipment and lifted the mask by the bottom for a few breaths and felt much better. I replaced the mask and carried on.

As the cardio portion of my workout became more intense (over an hour into my workout) I found the need to lift my mask more often, more like every 5 minutes.

Wearing a mask while exercising will be a different experience for every person. If you need a breather, take one. It’s okay. The point is to keep people safe and to show respect and compassion to the folks who are at greater risk of contracting a virus than you might be, and to show a sense of community and care for our fellow humans.

So will a mask be uncomfortable? Yes! Will wearing a mask be unsafe during exercising? NO! No more than your usual workouts, if you pay attention to your own perceived limits, you will be fine. Just like normal. Normally, you’ll be able to tell if you’ve pushed yourself too hard or if you’re out of breath. This is the same; the difference lies in that your ability to tolerate the exertion will be less and your need for a break will be more frequent. You will need to pay attention and be cautious, but it will be okay.

Wearing a mask and working out is the cost of being there for each other. Just don’t forget to take care of yourself while working out in a mask. Take care of yourself and each other…

I’m Matt Banks and I look forward to seeing the top half of your face here at the Fitness Firm very soon!

Cheers!

GUIDE TO RETURN TO WORK SAFETY PLAN AND POLICIES

kerri@thefitnessfirm.ca (Kerri Sherk) — Wed, 18 Nov 2020 18:24:44 GMT

The Fitness FIrm: Guide to return to Work Safety Plan and Policies for Employees and Patrons

July 20, 2020

The Fitness Firm is committed to providing a safe and healthy workplace for all employees and patrons. As stage 3 is now confirmed to begin, we are getting prepared to tentatively open on Saturday July 25, 2020. The mandatory mask by-law that was enacted by the Region of Halton may not be the only reason we were moved to stage 3 but certainly assisted in the provincial governments decision.

When re-opening, our business must consider the levels of protection we can offer. As well as the succeeding 19 points that pertain to our business.

1) Levels of protection:

a) The highest level of protection is controlling the number of people within the facility. Stage 3 has a limit of 50 people for indoor gatherings to maintain physical distancing.

b) Physical/ social distancing – maintain a distance of 6 ft (2m) between people outside of your household or social circle.

c) Physical means and frequent handwashing: The Fitness Firm has invested in the following area

Plexi-glass barrier at the front desk

Created taped areas for recommended safe distancing at front desk and in studio

Purchased a hydrostatic machine for cleaning all surfaces

Implemented cleaning protocols by all trainers and MSR’s

Investment of PPE ie. masks, gloves, gowns (RMT)

Soap and disinfectant available throughout the club

The following attachment is the official framework for opening the province in stage 3.

https://files.ontario.ca/mof-framework-reopening-province-stage-3-en-2020-07-13-v2.pdf

2) Mandatory Mask By-Law and Access:

On July 16, 2020, The City of Burlington enacted By-Law 62-2020 requiring the use of face masks or face coverings with some exceptions in all indoor spaces which becomes enforceable July 20, 2020. Companies that have indoor physical activity are allowed to use their discretion when it comes to this by-law and so The Fitness Firm has derived its own policy to include the wearing of masks while at the club which is further discussed in section 4. Because of this policy, we feel it will be acceptable to return to a 24/7 access at The Fitness Firm. Historically, we rarely see more than 30 people within the club at one time. If everyone works together by wearing masks and being respectful of peoples’ space and handwashing, we feel the 24/7 access can be successful. We will continue to have a staff member from 8 am – 6:30 pm. Attention: we will be keeping doors locked for the first week of re-opening to ensure COVID – 19 waivers are signed. See point 19 for more on waivers.

3) Employees:

All employees have been updated regularly throughout our slow return to work.

RMT – Our Registered Massage Therapist in accordance with his college has been in a mask, shield and gown since our clinic opened in June to prevent the transmission of COVID 19.

Personal Trainers – our personal trainers that have done minimal hours thus far have been wearing shields at all times on the floor to prevent the transmission of COVID 19. In accordance with the new By-Law, moving forward all trainers will be in a mask.

MSR’s All employees have been and continue to be updated via email from management regularly with regard to policies and procedures throughout this period. Management is also in daily contact with most employees employed here at The Fitness Firm. To the best of our knowledge, our current practices are up to date with the Ministry of Health, The City of Burlington and the Halton Region. All employees disinfect and self screen upon arrival to The Fitness Firm and records are kept in back room. Employees that experience symptoms such as fever, cough, shortness of breath, etc. will not come into work.

4) PPE:

To prevent the spread of the COVID-19 virus, to protect the health and well-being of Burlington residents the City of Burlington, on July 20, 2020, enacted By-Law 62-2020 requiring the use of face masks or face coverings, with some exceptions, in all indoor public spaces.

http://bedc.ca/wp-content/uploads/2020/07/Maks-Bylaw-Signage.pdf

All MSR’s / employees / trainers will be in a mask.

Matt Banks, RMT treats all clients in a gown, mask and face shield.

Indoor Mandatory Mask By- Law: The current pandemic situation presents us unprecedented challenges that invite us to weigh the risk vs. benefit of wearing a mask while exercising. This policy will be in effect until the regional medical officer of health deems it safe to be removed. There is minimal research done in this area, and so, there are risks no matter what direction we take. Companies that have indoor physical activity are allowed to use their discretion when it comes to this by-law and so The Fitness Firm has derived its own policy to include that masks be worn while at the club, unless an underlying medical condition prevents you from wearing one. There is some research with exercise and masks, but these studies are using an exercise/ training mask. Some studies include the use of 2 masks. And so, while most articles that we have reviewed have stated that it is generally considered safe to exercise with a mask on, there will always be risk. The following articles are info regarding this area.

https://www.lung.org/blog/covid-masks

https://www.cnet.com/health/how-to-exercise-with-a-face-mask/

https://about.underarmour.com/news/2020/06/expert-advice-wearing-face-mask-while-working -out

Exercise is key in staying healthy overall, will boost your immune system and is a key player in good mental health. A large percentage of our membership is of mature age and we feel that to keep everyone safe, this would be the best choice. Looking at the articles and through conversation, we feel that one can reap all these benefits at the cost of wearing a mask during workouts while following the guidelines below. Despite there being very few cases in Halton and Burlington, this virus does not have a vaccine and is still considered a risk. Safety is always our first priority.

Guidelines when wearing a mask while at the club:

We ask you to consistently be mindful throughout your workout.

Wearing a mask may require vigorous workouts to now become more moderate in nature. Wearing a mask doesn’t mean you can’t take a breather. Clients are encouraged to slow their workout rate to allow for proper breathing.

Please refer to the rate of perceived exertion.

https://www.cdc.gov/physicalactivity/basics/measuring/exertion.htm

Clients are encouraged to lift their mask and take ten breaths (away from others and surfaces) without the mask every 10 minutes.

We would suggest a removal of your mask at any sign of dizziness or lightheadedness.

This policy may disappoint some, however, it is important to keep in mind:

1. Wearing masks protects others . People wearing masks protect you. The type of mask you choose determines how well you are protected. Heavier cloth masks are more protective but more difficult to breathe in, thinner masks are easier to breathe however small particles can still get out and through. Also make sure your mask fits you well. The larger it is, the more gaps there are, the more likely small particles will come in.

https://globalnews.ca/news/7169495/do-coronavirus-masks-protect-you/

https://www.mayoclinic.org/diseases-conditions/coronavirus/in-depth/coronavirus-mask/art-20485449

THE ROLE OF FASCIA

kerri@thefitnessfirm.ca (Kerri Sherk) — Wed, 18 Nov 2020 18:12:13 GMT

What is Fascia?

A fascia, plural fasciae, is a densely woven network of connective tissue primarily made up of collagen. It wraps around each and every muscle, bone, nerve, artery, vein and internal organ in our body like a sheet of clingfilm. This keeps our individual parts separate and helps to reduce friction during everyday movement. Fasciae hold our bodies together, connecting our organs to our ribs to our muscles, and our bones to one another. It structures our bodies, balancing stressors and counter-stressors to facilitate mobility, flexibility and resilience.

Why is it important?

Healthy fasciae is relaxed and has the ability to stretch, glide and move without restriction. With physical or emotional trauma, a sedentary lifestyle, inflammation, poor posture, poor sleep quality, dehydration or unhealthy eating habits (or a combination of all the above!), fasciae loses its pliability. This can lead to adhesions and distortions in the fasciae, and restriction in our movement patterns. Myofascial restrictions (‘myo’ meaning ‘muscle’; ‘fascia’ meaning ‘band’) can produce tensile pressures of approximately 2,000 lbs per square inch on pain sensitive structures which will not appear in many of the standard tests. This means many people will continue to live with fascial pain that remains undiagnosed.

How do we look after our fascia?

Maintaining healthy fasciae takes time and dedication. There are a number of ways in which we can ensure our fasciae stays relaxed and flexible. Here are just some of our suggestions.

1. Stay Hydrated

The importance of staying hydrated for fascial health cannot be overstated. Think of your fascia as a sponge. When it’s dry, it becomes inflexible and brittle. With hydration, it becomes malleable and relaxed. Try to drink between half an ounce and an ounce of water for each pound you weigh, daily. For example, if you weigh 180lbs, aim for a minimum of 90-180 ounces (approx. 2,700 – 5,400 ml) of water each day.

2. Stretch

Stretching that lengthens your muscles can help to release tension in the fasciae. Aim to stretch out your muscles for at least 20 minutes per day. This can be done in small increments, such as 2 x 10 minute sessions, or 4 x 5 minute sessions. Hold the stretch for 60-90 seconds, ensuring that you are not causing yourself any pain. The best part is, many stretches can be done from the comfort of your desk if you have a sedentary job. Next time you’re sitting at your desk, why not try a seated piriformis stretch? Or perhaps, a standing hip flexor stretch? Small changes can go a long way!

3. Myofascial release

There are a number of ways in which you can self-release tension in your fasciae. Roll out a tight spot using a foam roller, or a tennis ball for those more stubborn areas! Apply pressure on the tight area for 30-60 seconds, until the tension dissipates. For particularly stubborn muscles, you may want to consider the use of a professional. Luckily, we have an excellent Registered Massage Therapist, Matt Banks, who can aid in the release of stubborn areas via Active Release Therapy. Click here to learn more about Matt.

4. Try Yoga

Practicing yoga is an excellent way to ensure you are gently stretching your muscles whilst also improving balance and strength. This can help to keep fasciae supple and flexible. Finding some time for yoga also has beneficial consequences for your mental health, such as lower stress and anxiety levels. Why not try one of our many yoga classes here at The Fitness Firm? Click here to view our updated Group Fitness schedule.

5. Assess your mobility with our Personal Trainer, Kwesi Millington

Keeping active and mobile are key in maintaining healthy fasciae. If you’re not sure about your current fitness and mobility levels, a Starter Plan with our trainer, Kwesi Millington , will help to put you on the right track.

During the Starter Plan, Kwesi runs through something called a ‘Functional Movement Screen’. The Functional Movement Screen is comprised of 7 movements that test a person’s balance, mobility and stability. When the results of the screen are analyzed by a certified facilitator (such as Kwesi), you as the client will learn what exercises should be avoided, and what should be included in a program – think of it as preventative maintenance. Placing exercise and performance on top of dysfunctional movement can impair performance and cause injury, which is exactly what we want to prevent. By booking a Starter Plan, you are ensuring that you start your fitness journey with a baseline that you and your trainer can use to move with purpose, on purpose, and without pain or injury.

Click here to purchase your Starter Plan .

CANFITPRO AT THE FIRM

kerri@thefitnessfirm.ca (Kerri Sherk) — Wed, 18 Nov 2020 17:38:58 GMT

Cara Greenslade , canfitpro Lead Trainer and SHSM Health and Wellness lead for Halton, and Adam Baxter , Head of Physical Education have been bringing over the students to The Fitness Firm from Aldershot High school for the past 10 years.

These students have enrolled in the SHSM program – canfitpro. These students learn personal training, group fitness instruction, physiology, anatomy, movement patterns, as well as aspects of yoga and pilates instruction. Upon the successful completion of the requirements of the program, the participant will be certified in canfiitpro group fitness instruction, personal training, health and wellness as well as East to West Certification for yoga and pilates- Level 1. In order to get the full SHSM certificate – the student must then complete a cooperative placement at a fitness club or studio, physio studio or associated company for 220 hrs

Any student at a high school in Halton can apply for this program. We are excited to welcome the next FULL group in September 2020. If interested, feel free to apply for September 2021!

Applications can be found at the link below:

https://sites.google.com/hdsb.ca/aldershotstudentservices/shsm-canfitpro

NEW YEAR, NEW INTENTIONS

kerri@thefitnessfirm.ca (Kerri Sherk) — Wed, 18 Nov 2020 17:30:39 GMT

Each year, as January 1st inevitably rolls in, we are bombarded with the same question:

“So, any New Year’s resolutions?”

We frantically compile lists of things we would like to achieve over the coming 12 months, and pile on the pressure to achieve those goals. “New Year, New Me”, rings out nation-wide as people rush to the gym, glare defiantly at the leftover Christmas cookies, and pour away the remaining eggnog. We breathe a sigh of relief at the prospect that this year might be the year.

Along comes February. Suddenly, your determination to meet those goals which, at the start of the year seemed so full of hope, has dwindled. It’s cold. Really cold. The craving for something tasty and comforting drastically outweighs your resolve to limit simple carbohydrates. Remaining bundled in a blanket seems much more reasonable than making your way to the gym. You are not alone. Approximately approximately 50% of Canadians abandon their resolutions after the first month. By the end of the year, 73% have waved them goodbye.

However, do not let this discourage you. In fact, looking at these statistics we can learn some important lessons about how to approach the New Year. Here are our top 5 tips.

Change the way you approach ‘resolutions’

‘Resolution’ is defined as “a firm decision to do or not to do something”. The problem with looking at the New Year this way is that it sets you up for guilt or shame should you fail to achieve the goals you set yourself. It is better to approach the New Year with New, or perhaps ‘Renewed’, Intentions. Assess where you felt the past year could have gone better, and identify how you can improve on those areas. Then, go into the New Year with every good intention that you will work on improving those areas. Should you slip and fall back on those intentions, simply revisit them and remember why it was important to you in the first place.

Keep it simple!

If you set yourself 10 goals for the New Year, your attention and dedication is going to be split 10 ways. This significantly diminishes your chance of achieving any of your goals. If, however, you set yourself 1 goal, your attention will be solely focused on that. Limit your New Year’s intentions and you will be more likely to achieve them.

Be specific!

Whilst having the intention to ‘get fit’ is highly commendable, it does not identify the means by which you are to ‘get fit’, nor does it suggest what ‘get fit’ means to you. Be sure to set yourself SMART goals in order to increase your adherence to your New Year’s intentions. SMART is: Specific, Measurable, Achievable, Realistic and Time-Constrained. For example, you may intend to improve your cardiovascular fitness. To achieve this, you may set the short-term goal of walking on the treadmill for 30 minutes, at a moderate pace, 3 times a week for 4 weeks. As you reach this milestone, you may adapt it so that you walk for 45 minutes on the treadmill, 4 times a week. Sticking to your goals consistently throughout the year will ensure you reach your goal of improved cardiovascular fitness in 2020!

Allow room for error – without penance!

Even with the best intentions, sticking to healthy habits and routines isn’t easy. It takes hard-work, dedication and consistency. However, some days you just won’t stick to it. Life has a habit of throwing the unexpected in your direction, and when it does so, there is no use in punishing yourself or wishing things had turned out differently. Roll with the punches, be kind to yourself and when you can, get back at it. Punishing yourself will only lead to a negative feedback loop which ultimately impedes progress. Kindness is key.

Keep your goals personal!

Whilst intentions for the New Year are a common topic of conversation, it is best to keep your goals to yourself. This allows you to limit the amount of pressure that you are placed on yourself. You can remain self-motivated, whilst knowing that there is no external pressure to achieve your goals. If, by the end of the year, you are successful in realizing your New Year’s intentions, you can of course share your success with others. However, by limiting the amount of people you share your intentions with, you limit the amount of pressure you place on yourself. This ensures you remain self-motivated and increases the likelihood of achieving your goal.

THE FUNCTIONAL MOVEMENT SCREEN

kerri@thefitnessfirm.ca (Kerri Sherk) — Wed, 18 Nov 2020 17:26:52 GMT

What is the Functional Movement Screen?

At The Fitness Firm, members are encouraged to purchase a Starter Plan before beginning a program or working with a personal trainer. The starter plan includes not only a body composition assessment, but also a Functional Movement Screen (FMS) where results are provided by a Functional Movement Certified Specialist.

The FMS is a comprehensive assessment of your movement capability when it comes to performing everyday tasks. Invented in 1997, Gray Cook and Lee Burton, the founders of the screen, wanted to come up with a test that would determine movement deficiency and uncover asymmetry in the body. They wanted this apply not only just for fitness purposes, but also for everyday activities and movement. The theory was that if movement deficiency, asymmetry and imbalances are uncovered before any exercise was performed, injury could be prevented and clients could be taught to move optimally not only in the gym, but in their personal lives as well.

Enter the Functional Movement Screen

The screen itself is comprised of 7 movements that test a person’s balance, mobility and stability. When the results of the screen are analyzed by a certified facilitator, you as the client will learn what exercises should be avoided, and what should be included in a program – think of it as preventative maintenance. Placing exercise and performance on top of dysfunctional movement can impair performance and cause injury, which is exactly what we want to prevent. The tests require a balance of mobility and stability, and once completed, gives the client and their trainer a great starting point for creating a smart and personalized program.

By booking a Starter Plan , you are ensuring that you start your fitness journey with a baseline that you and your trainer can use to move with purpose, on purpose, and without pain or injury. Furthermore, by signing up for the Annual Starter Plan , you will not only receive the baseline results of your screen, but you will also be able to measure your results quarterly to mark and measure your improvement in movement!

With organizations from around the world such as the Navy Seals, professional sports teams from the NHL, NBA and NFL using the FMS system as a foundational test for athletes, the results are proven. Whether you want to squat down to pick up your children, carry your groceries to the car, or even climb a flight of stairs without effort or pain, the Functional Movement Screen included in the Starter Plan is highly recommended in your first step on your journey to greater health and mandatory for new clients beyond 55 years.

TOP 5 REASONS TO TRY A PLANT-BASED DIET

kerri@thefitnessfirm.ca (Kerri Sherk) — Wed, 18 Nov 2020 16:49:44 GMT

Why should you try a vegetarian or vegan menu?

The answer for you may be “I’d NEVER do that!” That’s perfectly fine, but here are 5 reasons to try a plant-based menu that you may never have considered.

YOU’RE NOT MISSING ANYTHING

Contrary to popular myth, you can obtain any nutrient that is in animal foods from a vegan or vegetarian diet. For example, you can obtain calcium from dark leafy green vegetables, almonds, and calcium fortified almond milk and orange juice. You can obtain iron from beans, cashews and oatmeal, and omega 3s from flax, hemp and chia seeds. You can get the B12 that is missing from plant-based foods from nutritional yeast, or you can simply supplement to get it. The list goes on, but you can meet all your needs from a plant-based menu.

YOU DON’T HAVE TO WORRY ABOUT PROTEIN

Unless you are a bodybuilder, you likely don’t need as much protein as you think you do. The key is to pay attention to your own body to see whether you need more. The average amount recommended is your weight in pounds multiplied by 0.36. So for a 150 pound person that’s 54 grams a day. You can EASILY get this in a plant-based diet with beans, lentils, nuts, tofu, tempeh and yes greens too.

IT DOESN’T MAKE YOU ANY WEAKER

The basic calculation here is calories in / calories out. When you eat enough calories, your body uses them to help you to get stronger. And the variety of nutrients and minerals in plant-based WHOLE foods (Beans, Legumes, Veggies as opposed to “Fake Meats”) cannot be matched by any other diet.

IT GIVES YOU VARIETY

Try to go plant-based for one day per week. Adopt the Meatless Monday strategy in your family. Trying to center a meal around foods other than meat will give you new ideas for your menu and give you a rotational balance in the kitchen. Don’t you find your menu boring at times? Try some new recipes that focus on something different!

IT HELPS THE ENVIRONMENT

Finally, if you think that recycling a plastic bottle is doing your part for the environment, consider this: raising animals for food produces more greenhouse gasses than any other source, is responsible for more ocean dead zones, and replaces more natural land all over the world every day. If you cut out meat for just one day a week, in a year you would reduce the same amount of atmosphere emissions as you would by driving around the world almost 2,500 times!

TIPS FOR A HAPPY AND HEALTHY THANKSGIVING

kerri@thefitnessfirm.ca (Kerri Sherk) — Wed, 18 Nov 2020 16:46:35 GMT

How to make healthy choices at Thanksgiving!

Crisp air, changing leaves and chilly mornings have arrived: fall is here! That means Thanksgiving is right around the corner. This special holiday is a wonderful time to celebrate your loved ones, the blessings in your life and also, good food! This can be stressful when you are trying to make healthy choices. Here are a few tips on how to balance a happy and healthy holiday:

Stay hydrated

Drink lots of water before and during dinner to stay hydrated. This will keep you feeling your best and also keep you full so you don’t overindulge on less healthy options. It will also prevent a wine hangover the next day!

Fill your plate with veggies

There are always tons of vegetables on the table at Thanksgiving: roasted carrots, sweet potatoes and beans galore. Fill up with fibre and nutrients by packing half of your plate with yummy veggies. Another great option is to replace the usual ranch or other less healthy veggie dip with hummus! This great option will give you a gram of protein and only 25 kcal per 1tsbp serving.

Get in the right mindset

It is not sustainable to always eat a perfectly “clean” diet. Plan ahead and make healthy food, exercise and lifestyle choices in the days leading up to Thanksgiving. This way, you won’t feel guilty about indulging! Fully enjoy that second piece of pie and go easy on yourself.

Plan for a Fall Hike

Get outside to keep your body moving and calories burning as you will likely be eating a few more calories than usual. Enjoy the fall air and the beautiful scenery while getting a workout in!

Happy Thanksgiving!!

THE GLUTEUS MEDIUS

kerri@thefitnessfirm.ca (Kerri Sherk) — Wed, 18 Nov 2020 16:43:48 GMT

The Gluteus Medius... Often referred to as "glute med"

Attachment points : Outer surface of ilium — > greater trochanter of femur

Action : Hip abduction, external and internal rotation

Importance : The gluteus medius muscle is one of 3 gluteal muscles that work on the hip. The primary role of the gluteus medius muscle is to provide multi-planner stabilization to the hip and pelvis. In order to do this the muscle needs to have adequate strength to take on the demands the body and environment places on it.

Common Injuries : While the gluteus medius is not often injured, a lack of strength in this muscle can be the source of many other injuries. These injuries include, but are not limited to, low back pain, knee pain, ankle pain and balance problems.

Curious on how to strengthen your gluteus medius to prevent these injuries and many more? Or worried about an old or new pain at these joints but are unsure of the source of this pain? Come down to The Fitness Firm where our Personal Trainers can thoroughly evaluate the strength of your gluteus medius or book an appointment with our injury rehabilitation specialists.

Written by:

Certified Athletic Therapist and Personal Trainer

Jeremy Wade CAT(c)

TESTIMONIAL FOR MATT BANKS, RMT

kerri@thefitnessfirm.ca (Kerri Sherk) — Wed, 18 Nov 2020 16:26:41 GMT

My name is Julie Martin. I am 52 years old. Two years ago I went through a nine hour operation to have a benign brain tumor removed. As a result, I am now permanently deaf in my left ear and without my left vestibular (balance) system. The easiest way to describe my everyday, is that I am in a constant state of variable vertigo.

Six weeks after my surgery I spent 45 minutes walking to the Fitness Firm with the aid of a walker (I live 1 km away). The stars were aligned that day and I was introduced to Matt Banks. Matt spent the next hour listening to my ‘tale of woe’ as I listed everything that was wrong with me. When I finally finished, I said “now what are we going to do about it?”

Matt took me under his wing and for the last two years has guided me through a fitness regime that literally started with sitting down and standing up again (repeatedly!) and now includes strength training, cardio, yoga and group fitness classes.

With Matt’s incredible knowledge of the human body and how it works he was able to tailor an active release massage schedule along with a stretching and strengthening routine that allowed me to move out of the walker, onto a cane and then eventually walk unassisted. It was at this point that the real work began (as if that wasn’t enough) and the quest to conquer the vertigo began. I could have decided at this point that this was as good as it was going to get, but Matt has a way of making you want to refuse to settle for mediocrity and strive to be the best that you can be.

After two years of working with Matt, I am still constantly surprised at what I can do now with ease, I can walk to the Fitness Firm in under 10 minutes, I can squat and line up my putts (haven’t been able to do that for 25 years….), I can twirl in circles while moving forward, and I can get on the floor and play with my 4 1/2 year old granddaughter just to name a few of the ‘little things’.

For me, remaining in control of my balance is, and will always be, a daily struggle. I thank you Matt for giving me the tools that I need, for always encouraging me to hang in there, and for believing in me. (Now….if we could just get you to stand on my right side to talk…..).

- Julie M

SUCCESS IN PROGRESS - TESTIMONIAL

kerri@thefitnessfirm.ca (Kerri Sherk) — Wed, 18 Nov 2020 16:25:10 GMT

I am happy to write a testimonial about Kerri Sherk, Registered Dietitian, Yoga Instructor and fitness director of The Fitness Firm.

Over the years, I have searched to find a person who could help me meet my diet and fitness needs and I have met with many people in the health and fitness related industry. Kerri offered a new approach. Specifically, her genuine, positive and supportive attitude stood out to me and she developed an individual plan that was right for me. She listened to what I had to say and incorporated my specific needs into a nutrition and exercise plan.

In the past, I have been on restricted diets and health routines but I never stuck to them. I was hungry and exhausted. I met some goals short term but long term I could not sustain the plan. I regained the weight and abandoned exercise. Then I would start again and the whole cycle would repeat.

Kerri has given me a life plan for food, exercise, and overall health. It is sustainable. I am not hungry. I don’t have cravings! In the past, I didn’t know if I was hungry, tired, or stressed. Meeting with Kerri for weigh ins, talks and review of my food diary helped me to know what is happening in my body. She is very motivating and there was no shame! I have even been on vacation and can make good choices while still enjoying a special treat.

- Susan

WHAT IS THIS "INTERMITTENT FASTING" THING ALL ABOUT?

kerri@thefitnessfirm.ca (Kerri Sherk) — Wed, 18 Nov 2020 16:21:44 GMT

Fasting is an eating pattern that has been used throughout the history of mankind. Hunter-gatherers did not always have the same luxury of readily available food that we are accustomed to. Humans have evolved to last without substance during these gaps. The theory that our bodies have been trained to thrive on this eating pattern is what intermittent fasting is based on.

Intermittent fasting is an eating pattern that doesn’t dictate what you eat, but rather when you eat . This cycling between eating and fasting promotes human growth hormone, insulin sensitivity, cell repair and norepinephrine, a fat burning hormone. This can aid weight loss by affecting both sides of the fat burning equation: a smaller eating window will lower calorie intake and the resulting hormonal changes will spike metabolic rates to burn those calories faster.

There are a few different ways to intermittent fast. Here are the most popular variations:

The 16:8 Method

This way of eating involves fasting for 16 hours a day and restricting your eating window to only 8 hours. Commonly, people choose 11-7 pm as their eating window. In order to see the benefits of this diet, one must not consume any calories during their 16 hour fast.

The 5:2 Method

This form of intermittent fasting is quite different from the 16:8. In this eating pattern, one will consume their normal caloric intake 5 days a week and cut their calories significantly 2 days a week.

Studies have shown that when executed properly , intermittent fasting can have excellent and long lasting results. However, always remember to consult your doctor when altering your eating patterns. In order to be successful, remember to:

a) Drink plenty of water,

b) Plan your meals ahead of time,

c) Make every calorie count! Because you are eating your meals over a smaller period of time, it would be wise to choose foods that are nutrient dense and that will FUEL your body like lean proteins, legumes, vegetables, whole grains and healthy fats.

Need Help ? Contact us to make an appointment with Kerri, our Registered Dietitian, so she can help you with your intermittent meal planning.

PERSONAL TRAINING IS FOR EVERYONE

kerri@thefitnessfirm.ca (Kerri Sherk) — Wed, 18 Nov 2020 16:13:08 GMT

Walking onto the gym floor can be intimidating.

All of the different pieces of equipment and machines can be overwhelming! The next step of your workout can also be scary: the process of making a plan and deciding what you are going to train that day. The final and most important part of your gym experience isn’t much easier… actually working out and completing each exercise correctly and safely! Although we live in a digital age where an endless supply of information is a click away, online fitness education can be overwhelming and inconsistent. Not to mention, it can be difficult to determine the credibility of these sources. This is why at the Fitness Firm, we strongly recommend the use of a personal trainer!

One of the most substantial differences you will notice at the Firm is that our members and staff are family . We care about you and are truly very focused on your health and your progress. Leaving you feeling lost and uninspired is a disservice. We want you to leave the gym each time feeling better, happier and definitely sweatier! The best way to accomplish this goal is by having an educated, experienced expert alongside you throughout your fitness journey. It is proven that personal training creates faster, better and longer lasting results. Our personal trainers don’t want you to dread or fear coming to the gym. They want to help to create the best experience possible for you! The first step in your personal training is to book a Starter Kit with our very own Kwesi Millington. A Starter Kit will help you establish your goals, baseline fitness level and current measurements. It is so important to know where you start so we can plan your success!

The benefits of personal training are endless. Having a trainer guide your program will result in more success in reaching your goals AND help instill fitness as a lifelong habit. It is also much safer and productive to have a trainer watching and correcting your form.

Come into the Firm today to meet your new trainer!

ARE CARBS BAD?

kerri@thefitnessfirm.ca (Kerri Sherk) — Mon, 16 Nov 2020 20:21:13 GMT

Are Carbs "Bad"?

This is a very common question with a not so straightforward answer. In short, carbohydrates are not bad for you. Carbohydrates are actually, a key player in a balanced diet. However, in order to reach specific health goals, you need to be aware of how your body responds to different types and amounts of carbohydrates.

Carbohydrates are one of the three macronutrients. Carbohydrates have 4 calories per gram and provide the body with a quick and accessible energy supply. Carbs can be found in both unhealthy and healthy foods like pasta, fruit, cookies, bread, vegetables, cake and quinoa! These carbs all contain glucose, a super important molecule that your body uses as a basic energy source. Eating the right amount of carbohydrates is also crucial for proper brain function. Carbs contain the essential nutrients: B vitamins, folate, vitamin E, zinc and magnesium. However, not all carbs are created equal. Simple carbohydrates found in white bread, candy and other not-so-healthy food sources will spike your blood sugar levels, particularly when eaten individually. High sugar intake and/or spiking blood sugars over long periods of time can often increase body weight and potentially increase disease risks such as Type 2 Diabetes, high blood lipids, and high triglyceride levels which can lead to heart disease, and some cancers. Being overweight can also lead to bone and joint issues, sleep apnea, fatty liver disease, and kidney disease.

It is essential to choose complex carbs as these contain more fibre and nutrients. Consuming such foods allow a better pace of glucose absorption. For example, picking an orange instead of orange juice is going to reduce that sugar spike, provide you with stable energy and help you get to your daily goal of 25-35 grams of fibre. The same goes for a whole grain rye or sprouted grain bread compared to simple white bread or a wild rice compared to white rice. This fibre recommendation will fluctuate based on your gender, age and activity level. A good general guideline is to reach 14-20 g of fibre for every 1000 calories you consume.

Complex carbs include vegetables, quinoa, legumes, whole wheat breads and brown and wild rice. Although these foods are healthy and good for you, it is very important to regulate their intake. Remember, everything in moderation! Too many starch-filled potatoes and calorie-dense bread can definitely work against weight loss. A great rule of thumb is to fill one quarter of your plate with carbs: aim for 30g/serving. Feel free to load up on leafy greens and colourful vegetables too!

SMART GOAL SETTING

kerri@thefitnessfirm.ca (Kerri Sherk) — Mon, 16 Nov 2020 20:16:31 GMT

Goal setting: What is realistic?

Goal setting is the most important part of being successful. In any aspect, setting a good goal can have life changing results. Even with complete devotion and maximum effort, it is tricky to have efficient direction and focus without an attainable goal. In order to set a clear, manageable and realistic objective, the Fitness Firm recommends the SMART goal setting system.

SMART is an acronym for Specific, Measurable, Attainable, Relevant and Time .

Setting a specific goal is so important to know exactly what you are going to accomplish. It is okay to start out with a general goal, but be sure to narrow your focus! If your goal is to get in shape, don’t stop your planning there. Getting “in shape” is a big, vague, general statement that can be interpreted many ways. Clear your mind and zone in on your goal by choosing a specific objective like losing body fat or running a faster 5k. Choose a goal that is exciting and motivating when you envision the end result! These goals can both be made more specific and measurable by adding numbers. Planning a measurable goal allows you to create benchmarks for your plan and keep track of your progress.

For example, instead of my goal being to run a 5k, I can plan to be able to run 5k in under 30 minutes by July 30, 2019.

Now I can break up my goal into smaller, more manageable chunks and make sure I am hitting each milestone. It is also crucial to keep goal setting attainable. If I have never even put on running shoes before, running a 5k in under 30minutes may not be possible with only two months of training. You know yourself best. Choose something challenging, but not impossible. Feel free to ask one of our Personal Trainers at the Firm if you need help determining the difficulty level of your goal! Relevancy also plays a major role in effective goal planning. Your goal should align with YOU and the other aspects of your life. It wouldn’t be very easy for a mom of five to stick to a plan of spending 3 hours a day in the gym. Pick a goal that makes sense for your life! The last step of the SMART principle is picking a time bound goal. Working with a deadline holds you accountable for your progress and creates a sense of urgency to meet your objective.

Use SMART Goals Worksheet below to get started on the new you!

S.M.A.R.T. GOALS WORKSHEET

INITIAL : Write the goal you have in mind.

SPECIFIC : What do you want to accomplish? Who needs to be included? When do you want to do this? Why is this a goal?

MEASURABLE : How can you measure progress and know if you’ve successfully met your goal?

ACHEIVABLE : Do you have the skills required to achieve the goal? If not, can you obtain them? What is the motivation for this goal? Is the amount of effort required on par with what the goal will achieve?

RELEVANT : Why am I setting this goal now? Is it aligned with overall objectives?

TIME-BOUND : What’s the deadline and is it realistic?

Review what you have written, and craft a new goal statement based on what the answers to the questions above have revealed

Crafting S.M.A.R.T. Goals are designed to help you identify if what you want to achieve is realistic and determine a deadline. When writing S.M.A.R.T. Goals use concise language, but include relevant information. These are designed to help you succeed, so be positive when answering the questions.

DISCLAIMER

Any articles, templates, or information provided by Smartsheet on the website are for reference only. While we strive to keep the information up to date and correct, we make no representations or warranties of any kind, express or implied, about the completeness, accuracy, reliability, suitability, or availability with respect to the website or the information, articles, templates, or related graphics contained on the website. Any reliance you place on such information is therefore strictly at your own risk.

HAPPY DIETITIANS DAY - MARCH 20, 2019

kerri@thefitnessfirm.ca (Kerri Sherk) — Mon, 16 Nov 2020 20:08:45 GMT

Each year in March, The Dietitians of Canada have a nutrition month campaign. This year, the theme is “Unlock the Potential of Food”. In this campaign, they highlight 4 different ways to help you unlock the potential of food. These are:

The Potential to Fuel
The Potential to Heal
The Potential to Prevent
The Potential to Discover.

Working with a Dietitian can help benefit you in all of these areas as well as many more. Below we have outlined how working with a nutritionist relates to the 4 sections of nutrition month.

The Potential to Discover :

Starting from a young age, inspiring children to shop, cook and prepare food can set them up for a lifetime of healthy eating. Yet, a recent Ipsos survey found that 38 per cent of parents rarely or never let their child prepare a meal or snack. Dietitians can help you to shop for and prepare healthy meals, giving children the power to discover better health as they grow.

Potential to Fuel :

Nutritious snacks, in the right portion sizes, can be part of a healthy eating plan. Almost half of all Canadians say that eating a balanced diet is challenging for them because they are so busy. They often skip meals, and close to 30 per cent of Canadians say they snack to stay fuelled in a busy day. Dietitians can help you unlock the potential of food by teaching you how to plan and choose snacks and meals.

Potential to Prevent :

Lifestyle factors, including what we eat, can influence our health. A nutritious diet can help prevent illness and can lower the risk of developing chronic diseases. Dietitians can help you follow a healthy eating pattern that suits your individual needs and health goal.

Potential to Heal :

Dietitians believe in and understand the potential of food to enhance lives and improve health. Dietitians can help you select and prepare the foods you need to meet your nutrient needs. They use food to promote healing, and educate about how nutrition can help prevent or manage certain conditions, such as diabetes, celiac disease, swallowing problems (dysphagia), heart conditions, cancer and more.

Please enjoy the following recipe from the Dietitians of Canada

PROTEIN FOR SENIOR YEARS

kerri@thefitnessfirm.ca (Kerri Sherk) — Mon, 16 Nov 2020 19:58:59 GMT

A balanced diet of carbohydrates, protein and fats is essential for good health throughout our entire lifetime. Proteins are particularly integral in our diet because our body uses the protein to build and repair tissue, to make enzymes, hormones and other body chemical. Protein is crucial in the building of muscle, bone, cartilage, skin, hair, nails and blood. Protein also aids in the transport of certain substances in our blood as well as needed to manufacture antibodies – a key member of our immune system response. Protein often becomes neglected in the senior population for a number of reasons including:

Protein requires cooking (in most cases) which can become increasingly challenging with age
Protein becomes more difficult to digest as we age
Our tastes change and we don’t feel like eating protein foods
If we are preparing food for only ourselves – protein requires more time, effort and creativity than carbohydrates and fats.

Needless to say, proteins are of particular importance in the aging years and can have significant impact on health. There is a gradual loss of muscle mass as we age which is due to the unavoidable age related process as well as sedentary lifestyles. Physical activity and an adequate amount of protein impedes this muscle loss. Bone mineral density also decreases with age. Protein is important for optimal absorption of calcium and therefore bone calcification. Studies have shown that adequate protein can reduce bone fractures. Adequate protein intake and regular physical activity enhances bone and muscle mass which assists in prevention of falls, or bouncing back from falls quicker and therefore sustaining a greater degree of independence.

Examples of proteins are:

Beef, chicken, fish, pork, lamb, fish, dairy including cheese and yogurt, legumes including chick peas, beans and lentils, nuts and seeds.

If you have concerns about your protein intake and/or dietary intake, please contact us to set up a meeting with Kerri.

DON'T JUST SURVIVE THIS HOLIDAY - THRIVE IT!

kerri@thefitnessfirm.ca (Kerri Sherk) — Mon, 16 Nov 2020 19:56:07 GMT

Research shows that most adults gain 1-2 lbs every year at holiday season. Here’s how to prevent that from happening .

With the added tasks and stress of shopping, socializing and finishing up at work this week – ensure you take a little extra time to rest when you can. Even if you’re not sleeping. Practice a 5-10 min mediation mid-day to get you through to the end of the week until Christmas hits. The rest supports your parasympathetic nervous system which keeps your anxiety in check, your digestion moving and your immune system strong.

Social luncheons and dinners can become your lunch or dinner time meals – provided they are well – balanced including a hefty vegetable portion, a protein source and a small amount of high fibre carbohydrate. For afternoon and mid-morning socials… keep your snacking at a minimum. For example – 2 pieces of cut up fruit, a piece of cheese and one cracker. Yes.. thats all you need! If you are bringing a dish – bring a healthy one. That way you know for sure there’s something for you there. Be really diligent on the non-social days to make up for the social ones. Its all about balance.

Get moving. Even though its a busy time of year, plan to stay tuned into your fitness program. Whether its the gym, a sport or outdoors – stay active. It will help battle the extra calories and keep you feeling positive and strong throughout the season.

Most of all – practice awareness of your behaviours. How much are you nibbling? Are you avoiding your exercise because you’re out of time? Getting to bed at a reasonable time? When you practice awareness, you will notice your tendencies that lead to poor lifestyle choices. If you are committed to staying healthy – your awareness will re-direct you to make the healthy choices.

Wishing you all a safe and happy holiday season From all of us here at The Firm!

MEMBER LOVE.

kerri@thefitnessfirm.ca (Kerri Sherk) — Mon, 16 Nov 2020 19:47:19 GMT

I have been exercising regularly, since 1962 when I started university. In 1968 I was seriously injured in a motorcycle accident and am alive today because I was in good physical condition. Subsequently regular exercise became more important as a part of my recovery and return to a normal life.

In October 2008 I joined The Fitness Firm. I did not need other facilities such as tennis courts or a pool. The Fitness Firm fit the bill. It offers exercise machines, free weights, aerobic classes. and personal trainers. It is 24 hrs so I could exercise before going to work and have been exercising 3 to 5 days a week since then. The morning group are a friendly but dedicated bunch of people. Initially, I used a personal trainer once a week. He set up a routine, checked to ensure I was doing the exercises correctly and changed my routine periodically.

My fitness routine has enabled me to continue to downhill ski at resorts like Lake Louise and to sail. Both sports are much safer and more enjoyable because I am exercising regularly. I injured my shoulders sailing, needed physiotherapy, and as part of my recovery engaged Siobhan, one of the personal trainers to create an exercise routine. Her insistence on doing the exercises correctly enabled me to avoid surgery to regain good shoulder function.

Last winter I broke three ribs and re-injured my shoulders. I continued exercising but knew I needed professional help. I met Matt, a trainer and registered massage therapist, who provided active release therapy and an exercise routine. He too insists that exercise be performed correctly. His therapy and exercises are returning my shoulders to more normal functioning, although I may need surgery to correct them completely.

I have recommended the Fitness Firm to a friend and will continue to recommend it to anybody who wants to exercise. The staff are friendly, knowledgeable, and keenly interested in improving the fitness of their clients. I’ll be exercising regularly at the Fitness Firm for many years to come.

- Dave H

TEAMWORK @ THE FIRM

kerri@thefitnessfirm.ca (Kerri Sherk) — Mon, 16 Nov 2020 18:26:29 GMT

The Fitness Firm was recommended to me when due to the physical demands of my work and a lack of a regular fitness regime, I was experiencing a variety of pains in my shoulder, upper back, neck and knees.

My initial visits to The Fitness Firm began with Matt for Active Release Therapy. He worked slowly and systemically on each problem area while religiously giving me exercises to complement the massage therapy. Once my areas of pain began to subside, in order to support Matt’s massages and to start strengthening my whole self, I began regular personal training sessions with Kerri.

Two years later, I feel like a different person! I am no longer experiencing pain from the physical demands of my work. I am stronger and have more energy. I know that I stand and walk taller. I feel good about ME! And happily I have now rediscovered my missing waistline ��!

The knowledge, support and attention to detail that both Kerri and Matt have shown has given me a new lease on life! Their belief and compassion for what they do has fueled me to appreciate the value of regular workouts and The Fitness Firm is the place to do it!

- Joan B.

STARTER PLAN

kerri@thefitnessfirm.ca (Kerri Sherk) — Mon, 16 Nov 2020 18:07:13 GMT

At The Fitness Firm we are deeply committed to your success in achieving the results you desire! Other clubs offer an elementary first appointment only, or a generic equipment orientation that does not set you up for success & historically leads to a 95% failure rate.

Our members achieve better results than they’ve experienced with other clubs because our Starter Plan Program ensures continuous follow-up & support throughout the year with expert staff. This allows tweaks to your plan & trajectory as required to keep you progressing toward your goal. Consultations at The Fitness Firm are much more in-depth & comprehensive so they truly uncover barriers to success & provide attainable solutions.

Kwesi Millington is our Fitness Consultant at the Firm. You can learn all about him on the About Us page, and all about our Starter Plan on the Memberships Page.

Let’s get moving !

MOVE YOUR BODY - FOR YOURSELF, FOR YOUR KIDS.

kerri@thefitnessfirm.ca (Kerri Sherk) — Mon, 16 Nov 2020 18:02:33 GMT

Food for Thought.

I picked up my daughter from Dance this past week and she came out so happy. Red faced and sweating but really happy. What a perfect combination. Lily got a real taste for what movement does for her and her body. The exercise (and the music too) put her in this temporary state of bliss. She felt energized for the rest of her evening. She was looking forward to eating a healthy meal at dinner and went to do her homework with ease.

This is what movement does for us. All of us. It makes us feel better about ourselves and our bodies, inside and out.

This experience reminded me why I continue to move each and every day and to encourage those that struggle to find the time and their reason to move. No matter what age you are, humans are designed to move – daily. We have arrived in a lightning fast paced society that provides instant gratification and screens surrounding us that guess what? – aren’t going anywhere.

Recent research is showing that sitting too much (and this includes your driving time) will shorten your lifespan, diminish quality of life and contribute to development of chronic disease. When we sit down, our metabolic rate decreases and fat burning potential decreases. Sitting for long periods leads to depression and it gets harder to get going again the longer we sit. Our body functions best when it’s active. This doesn’t mean you need to sign up for a marathon…. small steps lead to big lifelong changes. Find something that you enjoy to do.

As parents, I believe it is our duty to set examples of not only staying active for ourselves but to ensure our kids are getting active in this screen dominated society. Screens are their reality as well as ours. Too much screen time can create sleep problems, vision problems, obesity and loss of social skills. If being active doesn’t come naturally, it’s our job to schedule it in for them. Whether individual activities or as a family, movement is integral, it is fun and it just makes life better.

Kerri.

BARRE AT THE FITNESS FIRM!

kerri@thefitnessfirm.ca (Kerri Sherk) — Mon, 16 Nov 2020 17:51:13 GMT

Barre is at The Firm!

This work out is for everyone and every BODY!

�� Barre is a full-body workout incorporating moves inspired by Ballet, Pilates and Yoga, performed at the barre to strengthen, lengthen and tone the muscles. The class also includes light weights, core floor work and stretching to improve posture and flexibility.

Exercises can be modified to make it more or less intense for the individual.

�� Friday’s at 8 am with Kerri.

Non-member class passes are an option, so visit the front desk and bring a friend!

30 DAYS IS ALL YOU NEED

kerri@thefitnessfirm.ca (Kerri Sherk) — Mon, 16 Nov 2020 17:41:06 GMT

Set intentions, not resolutions.

Here it is again, the New Year!! While this time of year may not change anything for some, for others, it can be a time for closing chapters and new beginnings. Most people tend to focus on what to STOP doing or eliminate. What about if you added something new to your life and did it for 30 days? And the thing you wanted to eliminate just went away naturally or at least with more ease. It just so happens that 30 days is the right amount of time needed to create a new habit.

Why do we challenge ourselves for 30 days?

Builds self-confidence
Creates healthy habits that can last a lifetime
Set good examples for your family and peers
Sets the stage for more 30 day challenges
Challenge creates change.

The next step is to decide what do you want to add. What do you want to change? If you have a strong desire for something – you can do anything for 30 days. Look below at how adding something new can naturally create something you want to improve.

Write a novel ——— > less screen time.

Walk or bike to work ————> increased activity.

Join a fitness class or club ————> increased activity.

Add more vegetables daily —————> more fibre, less sugar.

Drink more water ————> more fluid, less caffeine.

Spend more time with kids ————> less screen time for both of you.

Small changes for 30 days = SUSTAINABILITY .

What is your 30 day challenge?

CAN I CONSUME A BEER OR TWO?

kerri@thefitnessfirm.ca (Kerri Sherk) — Mon, 16 Nov 2020 17:28:04 GMT

��

As a registered dietitian who works in a fitness facility, this is a very common question that I receive regularly. I have been helping clients lose weight for close to 20 years. In that time, I have not once swayed in my firm belief that all things can be enjoyed in a sustainable manner when done in moderation, even when you’re trying to lose some unwanted pounds.

I teach my clients the best diet to be on is the one you don’t feel like you’re on. Less restriction, less cheating, less guilt = more long term success.

When choosing your daily food and beverages, my rule of thumb is following the 80/20 rule. Why not make wise, healthy productive choices 80 per cent of the time and keep the remaining 20 per cent for YOUR own choices? You will make more headway in the weight loss game if your 20 per cent is fairly smart and your success will go a longer way if you don’t feel so restricted to be perfect all the time.

However, if you have more than 10 per cent of your body weight to lose, you’re on a deadline or have specific health risks, your 20 per cent of choices may be more like five or 10 per cent – even if it’s just for the first little few weeks or months to get a productive kick-start. Every individual is unique to their goals, their commitment level, their body type, their physical health, exercise level and so on. Perhaps a quick visit to your physician for a physical and some routine bloodwork will put you on the right track to get started.

So, can you have a beer or two and lose weight? Yes, if you want to lose weight slowly and realistically, you can consume an alcoholic beverage or two while doing this. Beer is a reasonable choice as it is a controlled portion beverage. When you’re finished your serving, the bottle or can is empty. Most people, who are serious about their goals, are less likely to open another. This can be more challenging to do when consuming some other types alcoholic beverages, such as wine or spirits, because after you measure out your serving (which is comparable in calories to a bottle of beer), you may be adding another liquid to it. Often times a person may consume more than one serving as it’s arduous to get the exact serving sizes with these types of beverages.

It’s also important to keep in mind Canada’s Low-Risk Alcohol Drinking Guidelines which recommends:

No more than 10 drinks a week for women, with no more than 2 drinks a day most days.
No more than 15 drinks a week for men, with no more than 3 drinks a day most days.

Note : these guidelines were established for the population as a whole (not the individual) and do not include stipulations for those who are trying to lose weight.

Kerri Sherk is a registered dietitian and yoga teacher at The Fitness Firm, Burlington, Ontario’s fitness club. Her main expertise is weight management.

SUPPORT IS KEY TO YOUR HEALTHY LIFESTYLE

kerri@thefitnessfirm.ca (Kerri Sherk) — Mon, 16 Nov 2020 17:25:07 GMT

If you’ve ever tried to make a change for the better in your life, you know it can take a village.

Maintaining a healthy lifestyle isn’t a solitary endeavour. You will no doubt need the support of your family and friends, but this help isn’t always easy to get and keep. The struggle is real but so worth it.

In the end, adopting a healthy lifestyle needs to be done for you. That doesn’t mean our loved ones can’t be part of the picture.

If sugar is your kryptonite and you’d just as soon do without oxygen, it’s time to clean up the pantry and kick sugar to the curb for good. If you share your home with others, especially children, this is easier said than done. Asking for support is your first job. Explain to your family that this is something you struggle with. A compromise might be in your future while trying to rid the pantry of all those sugary snacks. Consider single serving treats for the family. Bring those treats into the home, get them eaten, and you won’t find yourself waking in the middle of the night with sugar on your mind.

Exercise should always be a part of a healthy lifestyle. Finding a workout buddy will benefit your endeavour to become more fit, not to mention your relationship with that buddy. Having someone to share your workout time with will encourage success, provide more of a challenge and help to keep you accountable. Creating a schedule and keeping workout appointments will have you healthier in no time Even if you’re willing to let yourself down, failing to show up for a workout buddy probably isn’t an option. A workout buddy can help keep us on track.

Support comes in many forms. If you aren’t getting the emotional support from those around you, it may be time to enlist the professionals. If you’re trying to change an unhealthy lifestyle, your mind can often stand in the way. Finding a way to deal with emotional issues now will surely help you to maintain a healthy lifestyle in the future.

There are many professionals out there with the tools you need to get the job done. Changing your activity level and your eating habits won’t come easily. Bumps in the road can be kept to a minimum when we enlist the help of a dietitian and personal trainer. These professionals will give you your best chance to meet lifestyle goals and can ultimately increase your long term success.

Going it alone doesn’t have to be your reality as you take steps in the direction of a healthier you. Discover where your support lies and lean in.

GYM MYTHS THAT NEED TO GO

kerri@thefitnessfirm.ca (Kerri Sherk) — Mon, 16 Nov 2020 17:22:30 GMT

Debunking the most common myths we hear at the gym.

“ How are you ”? The most common question!!

“ So busy ” or “ T here’s just not enough hours in the day ” are the most common answers.

We live in a day and age where we feel as though we have to get so much done in one day. Between work, family, house work, and social events, is there really any time left for our physical health?

YES!!!! Say good bye to long boring workouts to get rid of body fat, improve overall health and feel good. Say hello to more efficient, high intensity workouts to do the job. The key? Include compound moves that target multiple muscles at one time.

Here’s what the research is saying to let go of in your gym routine.

1) Long periods of cardio . People believe that walking on the treadmill or the elliptical for long periods of time will reduce their body fat. While endurance based exercise (which includes treadmill type machines) is beneficial for the cardiovascular system, it is not optimal for reduction of body fat. Implementing fast sprints or vigorous bouts of cardio plays a big role in reducing body fat. LESS IS MORE.

2) “ I want to tone my muscles ” is another common saying in the gym. While toning is possible with light weights and high repetitions, the key to burning fat and building muscle is overload. To see a change in your physique, one needs to use heavy weights (relative to your capability) to produce muscle stimulation and growth and then boost metabolism to lose the body fat. A concise consistent resistance training program 3x per week can do the job. Losing the body fat is the KEY to reducing your risk of cardiovascular disease, cancer, diabetes and improving overall health.

3) You can reduce belly fat with ab exercises . If this was as simple as exercise, wouldn’t all women have flat tummies and men have six packs? Strong, lean abs come from good nutrition and exercise programs that reduce body fat – resistance training and vigorous bouts of cardio!!

4) Choosing high energy, high calorie sports drinks . These drinks are full of sugar which your body may store as fat. Water is the best source of hydration before, during and even after your workout. Unless you are an athlete doing 2 or more hours of exercise daily.

Choose a well- balanced fitness routine of warm up, stretching and strengthening exercises in a place that you enjoy doing a sport or routine that you enjoy. That way, you’re in it for the long term .

HOW TO KEEP YOUR RESOLUTIONS LONG AFTER THEY STOP BEING FUN

kerri@thefitnessfirm.ca (Kerri Sherk) — Mon, 16 Nov 2020 17:01:53 GMT

How to keep your resolutions long after they stop being fun.

If you started reading the bible as a new year’s resolution, you are likely to fall of the Old Testament wagon sometime in February. Leviticus is a terrible read and this fact, along with a decline in enthusiasm for the goal, will have your new year’s resolution at risk. The same can be said for any resolution, including the one that has you eating better for a healthier body.

If salad has become the enemy and those cravings have started to return, try some of these tips for staying on track with your new year’s resolution.

If you have a bad day, don’t make it two.

Life happens and your healthy eating plan is sure to go out the window on some days. Don’t let one day ruin the next. Get back at it the very next day. If you can resist the temptation to be overly disappointed in yourself, you will be more likely to put that bad day behind you. Go forward with the knowledge that these days are going to happen from time to time.

80/20.

Understand that although you may have just had a fantastic couple of weeks following your new year’s commitment to making healthier choices, when it comes to diet, the hardest work is ahead of you. Allowing yourself to indulge in the things you love, as long as they don’t dominate your day, is part of that healthy change. If your food choices are leaving you feeling unsatisfied on a regular basis, your ability to continue with your resolve is unlikely. When you think”80/20 rule” meaning 80% of the time you follow your plan while 20% of time you can leave for your indulgences, you will be more successful in the long run. Having said that, maybe 90/10 is what you need most of the time. It really depends on your goals.

Track your food but also your progress.

Whether your goal has been to lose weight, lower blood pressure or get off those diabetic meds, tracking your progress is just as important as tracking your food. Writing down what you eat is an important tool when it comes to “owning” what you eat. Writing down where you’re at in your journey and how you feel about that journey, can be equally as helpful. Keep a diary or food and feelings. This doesn’t have to be fancy, just recording these two things will give you that extra push to keep going.

Clean up your environment.

What goes in your kitchen can be as important as what goes in your mouth. Cleaning up your environment will go a long way in making your healthy food choices a little easier. If your favourite snacks and treats are always ready and on hand, preparing a healthy, balanced meal that reflects your nutrient goals won’t come so easily. An unhealthy environment can’t support a healthy one and your new year’s resolution can be put at risk.

Many new year’s resolutions fail. They fail because more head space, time and energy go into the short game of preparing, investing and getting hyped up. Spend a little more time this year on your long game.

Perseverance is a rare but rewarding trait that will see you fulfilling this new year’s resolution.

KERRI'S TOP VEGETABLE

Mon, 16 Nov 2020 16:40:40 GMT

Kerri's Top Vegetable - BRUSSELS SPROUTS !

Brussels sprouts are now known to top the list of commonly eaten cruciferous vegetables. Brussels Sprouts are full of the antioxidant, glucosinolate. Their total glucosinolate content has been shown to be greater than the amount found in mustard greens, turnip greens, cabbage, kale, cauliflower, or broccoli. In Germany, Brussels sprouts account for more glucosinolate intake than any other food except broccoli. Glucosinolates are important phytonutrients for our health because they are the chemical starting points for a variety of cancer-protective substances. All cruciferous vegetables contain glucosinolates and have great health benefits for this reason. But it’s recent research that’s made us realize how especially valuable Brussels sprouts are in this regard. Namely, the cancer protection we get from Brussels sprouts is largely related to four specific glucosinolates found in this cruciferous vegetable. Research has shown that Brussels sprouts offer these cancer-preventive components in special combination.

Brussels sprouts have been used to determine the potential impact of cruciferous vegetables on thyroid function. In a recent study, 5 ounces of Brussels sprouts were consumed on a daily basis for 4 consecutive weeks by a small group of healthy adults and not found to have an unwanted impact on their thyroid function. Although follow-up studies are needed, this study puts at least one large stamp of approval on Brussels sprouts as a food that can provide fantastic health benefits without putting the thyroid gland at risk.

Include cruciferous vegetables as part of your diet 2-3 times per week, and make the serving size at least 1-1/2 cups. Even better from a health standpoint, enjoy Brussels sprouts and other vegetables from the cruciferous vegetable group 4-5 times per week and increase your serving size to 2 cups.

Do not overcook Brussels sprouts. Not only do they lose their nutritional value and taste but they will begin to emit the unpleasant sulfur smell associated with overcooked cruciferous vegetables. To help Brussels sprouts cook more quickly and evenly cut each sprout into quarters. Let them sit for at least 5 minutes to bring out the health-promoting qualities and then steam them for 5 minutes. Drizzle with olive, sesame, or avocado oil for more flavor. Or evenly coat with olive oil, salt and pepper and roast in the oven for 15 mins at 350 degrees.

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