Now Qualified to Run Away with the Circus

Struggling to stay committed to your fitness program? If you’re anything like the femMED team, you’re likely starting to get a little bored with your usual routine and find it more difficult by the day to get motivated to work off those extra pounds. That’s why we decided it was time to add a bit more fun to our workout by joining the circus…well, sort of!

Last Friday some of the femMED staffers attended the Toronto School of Circus Arts Drop-In Trapeze class. The gloomy winter weather is a big fitness turn-off, so we knew we needed to do something that would help pump-up our motivation and keep us engaged in getting healthy.

After some initial research, we discovered that the benefits of a trapeze workout are enormous. Generally, most workout routines (such as Zumba, cycling or running) focus primarily on your lower body. Trapeze focuses on the exact opposite, it’s all about developing your arms, back and core. It’s excellent for increasing strength, improving flexibility, posture and toning muscles. Over the course of our first trapeze lesson, which flew by (pun intended), we burned approximately 300-400 calories in just one hour. And, if calories burned aren’t indication enough of a quality workout, the next day we could really feel the impact on our biceps, triceps, upper back and core.

Another perk afforded by this workout is that there are elements you can take home with you. For example, find an outdoor pull bar that you can hang from (most playgrounds have them) and practice your knee hang (it’s exactly as it sounds). Lift you knees up, swing them through your arms and under the bar and then rest them over the bar. When complete, the bar should be nestled under your knees. If you feel confident enough you can let go and hang there or, add a couple of upside down crunches.

Trapeze class was not only a great physical workout; it was also a mental workout. You really had to push yourself to overcome the initial fear of climbing and swinging from a two story platform. Once conquered, we just couldn’t wait to get back up, go again and learn new tricks.

By making exercise a social and fun experience that you can do with friends, we found sticking to our healthy living goals to be a less daunting process.  We’re refreshed and ready to try new things, meet new people and have less fear holding us back.

 

 

 

 

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“Reshape Your Body” Seminar with Dr. Pearlman

On Wednesday night, the ladies from femMED attended Dr. Jennifer Pearlman’s “Reshape Your Body” seminar.  It was the first in a series of speaking events that Dr. Pearlman and her staff have begun to host for clients and those interested in learning about the different ways to improve their overall well-being as they age.

When we arrived, we were greeted by staff, and invited to mingle before being shown to an intimate seating area for the presentation.  There were lots of delicious, nutritious gluten free treats for guests to snack on throughout the evening. We particularly LOVED the caramel popcorn. So yummy! We also loved the gift bag featuring samples from the PearlRejuvenation product line – we just couldn’t wait to try them when we got home.

Dr. Pearlman and her staff covered topics including the affects of different foods on your gut and digestion, the importance of melatonin and better skincare, sleep practices and the impact of fluctuating hormones during major life milestones such menopause.

Our big takeaway from the evening is that it’s never too early to start making long term health decisions about how you will care for your body, and it’s never too late to start making better life style choices.  As well, women need to learn that it’s  alright to start spending time and money on themselves!

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Eat it!

Developing smart eating habits is an important part of losing the weight and keeping it off. These don’t have to have to be dramatic changes especially if you’re just starting out.

Start substituting different foods in for your usual favourites. Switch your regular pasta for a whole wheat version and find a simple recipe for a great sauce.  Reach for the milk and honey instead of the cream and sugar for your coffee.  Read up on your favourite flavours and find out some of the health and weight loss benefits that they might have!

There are tonnes of great cookbooks, websites and weight loss programs available that focus on healthy recipes for weight loss. They often have the serving portions broken down by calories so you know how large each meal is and how much is appropriate to eat in a sitting. If cooking is a foreign experience for you, try a health focused cooking class. Bring some friends along and make a night out of it.

Another really simple tip to eating healthy is to bring your meals with you, even if it’s just a small container of granola at your desk or a piece of fruit that lives in your purse. When you start feeling those hunger pains you already have your healthy snack on hand.

Start bringing your lunch to work. Just make sure you give your lunches enough thought ahead of time or you’ll just end up buying something unhealthy on the go.  The trick is to make meals in bulk and keep them divided in containers in calorie appropriate portions in your fridge or cupboards. That way you can just grab and go in the mornings.

If you need some motivation to switch over to homemade healthy meals just do math and see how much money and how many calories you’ll be saving each month. Just think of the cute shoes you’ll be able to buy with your lunch time savings!

 

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Make Those Calories Count

Most active women will lose weight eating 1,500 or fewer calories per day. For an average man, the daily calorie count needs to be below 2,000. Too many refined foods—often high in “empty” calories—can use up your calorie count without giving your body the nutrients it needs for optimal health. To make the most of your meals, keep these “best practices” in mind:

  1. Estimate your appropriate weight range with a Body Mass Index chart and calculate your ideal number of daily calories based on height and age at www.healthierus.gov/dietaryguidelines.
  2. Eat a variety of nutritious foods and snacks from every food group, emphasizing fruits, vegetables, whole grains, fat-free or low-fat dairy products, lean meats, poultry, fish, beans, nuts, and eggs.
  3. Read labels and compare nutrients. Remember that if a single serving of a single food item has over 400 calories per serving, it’s high in calories.
  4. Take a multivitamin and be sure you get other essentials, such as magnesium, which is easily depleted.
  5. Choose foods that are low in saturated fats, trans fats, cholesterol, salt (sodium), and added sugars or corn syrup.
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