3 TIPS TO STAY HEALTHY

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Oh no, seems like everyone is getting sick these days! Here are 3 EASY TIPS to boost your immune system.

Seriously… you guys know this stuff! It’s the stuff your mom told you. But it was true, and she was right. So in no particular order, here are three key ways to boost your immune system… (drumroll please).

1. EAT RIGHT. More fruits and veggies!

Make what you eat. Try to have homemade stuff whenever possible. The more you eat homemade, the higher your chances are that it’s nutritious. Now… Eat what you make! In other words, actually eat it; don’t just serve it to the kids!
Vitamins and minerals are what protects your immune system and fights illness! And drink water too. But you knew this.

 

2. SLEEP RIGHT.

Prioritise sleep. There are loads of resources on how to fall asleep and stay asleep. I fall asleep easily but often toss and turn in the night. Recently cognitive shuffle technique has been working for me to get me through these patches. You are not helping anyone by getting “one more thing” done before going to bed… and if you get sick and miss three days of productivity you will definitely not be ahead. But you knew this!

 

3. EXERCISE.

Here’s one I’ll bet you didn’t know: exercise makes your immune system stronger, just like it makes your muscles stronger.
Maybe it’s the blood coursing through your system that flushes nutrients and white blood cells around your body, while flushing viruses and bacteria out. Maybe it’s the increased breathing that pushes germs out of your nose and lungs faster. Doctors and scientists aren’t exactly sure HOW it works, but they DO know its true. Or maybe exercise just helps you eat and sleep more. 🙂

 

BONUS TIPS, BECAUSE I LOVE YOU. Like, for real. 

Booze. Try to reduce alcohol to one or two nights a week. An easy way to do this is to say no drinks from Sunday to Thursday. Booze also convinces you poutine before bed is a good idea and then messes with your ability to stay asleep. See rules 1 & 2.
Fermented foods. Kefir, kombucha, kimchi, kisses… seems like all the good stuff start with K! Fermented foods help line the intestinal wall keeping baddies out, and they feed your gut flora which keeps your immune system high. Which can lead to more kisses. Yay! (Not fermented kisses, that’s gross).
 
How much exercise is too much? You want to stress your body just enough so that it bounces back stronger. Wait too long between workouts and you lose the stress effect; wait too little between workouts and you lose the opportunity to bounce back. Four-ish times a week is ideal, rotating between different muscle groups and styles of exercise (fast, slow, heavy, bodyweight, mobility, etc.). If you have are itching to do more, use the time for sleep or meal prep. You know which rules to see. 🙂
When should you NOT exercise? The rule of thumb in this case is actually the “rule of neck”. If your symptoms are above the neck (stuffy, congested) you are probably ok to train. It won’t shorten the lifespan of the cold but it may help break up congestion. If symptoms are below the neck (lung infection, bronchitis, for e.g.) you want to see rules 1 & 2: eat and sleep right until you are better.
Rocket Science?
Just ‘cuz these tips are simple doesn’t make them easy to follow. There’s lots going on! I know! So don’t beat yourself up if you’re not getting a perfect score on the above; no one is. We’d all be self-loving, hyper-inspired, higher-level conscious, one-hand-handstanding ninjas volunteering at the orphanage.
Just figure out which is your biggest culprit (or easiest opportunity to make a change) and try to move that one lever a little to the right. That’s it. It may be all the difference you need to fight that next little virus heading your way.
Stay healthy, stay happy!
Teen Fitness - teen girls only!

Teen Fitness Challenge Info

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Lots of you are asking what to expect for the teen fitness challenge. Here’s some more info!

Classes will occur 3 times a week, for 3 weeks, from June 19th to July 7th, 2017 on Mondays, Wednesdays, and Fridays at 8:00 am.  MG Personal Training‘s private studio is located at 5582A Sherbrooke West.

Each class will be an hour. The first 15 minutes will cover topics related to confidence, body image, and nutrition. A 45-minute workout will follow. Classes are for ALL FITNESS LEVELS.

Girls will learn how to use their own bodyweight to get stronger, faster, have more control and mobility. They will gain more confidence in their own ability and what they can achieve with a little practice! At the end of the challenge each participant will receive a bodyweight program that they can practice any time, any where, all summer.

Teen Fitness PRIZES!

Bronze prize of  $10 at Starbucks if you have attended 3 classes.

Silver prize of $20 at Indigo if you have attended 6 classes.

Grand prize of $50 at Forever XXI if you have attended 9 classes.

What to wear? What to bring?

Wear workout clothes and sneakers. Also, the girls will be doing some indoor training barefoot.

Be sure to bring a water bottle. Some classes will be outdoors in Girouard Park, so prepare accordingly (hat, sunscreen, bug spray if desired). Consequently, all valuables and personal items will be locked inside the studio when we go outside. Bring a pen and notepad for putting down your thoughts or questions.

Be sure to arrive 5 minutes ahead of time… classes will start at 8:00 a.m. sharp! On your first day, please bring the completed form below.

More questions? Contact me to learn more.

Can’t wait to see you!

ABCs of Post-Natal Exercise

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Maxine Grossman, of Maxine Grossman Personal Training in NDG, loves working with new moms! On Tuesday, April 25,  she is hosting a workshop at Melons & Clementines: “A-B-Cs of Post-Natal Exercise”. Details are here.

For the last 25 years, Max has been passionate about fitness! She shares that love with others with her very personalized training. She exercised through her two pregnancies, and recoveries, and understands well the challenges. She wants to make sure that new moms train in an informed, safe and supportive environment!

Max shares with us what her workshop is all about, plus offers some advice to new moms about exercising post-baby….

Who should not miss your workshop on post-natal fitness?

“Are my abs gone for good?”.
“Will I ever be able to jump again… without leaking pee?”
“Am I doing these Kegels right… and do I even need to?”

If you’ve been asking yourself questions like these, this workshop is definitely for you. Whether you’ve had your baby 6 days or 6 years ago pregnancy and delivery can take a lasting toll on the body if not properly addressed.

What are some common myths about post-natal exercise?

Myth #1: I’ll start as soon as I have some routine and a few hours to myself.

Ha! Sorry, those days are gone, mama. The good news is just a few minutes a day can make a huge difference, but when that’s all you have to spare you’ll want to spend your time wisely. What’s the most effective thing to be doing???

Myth #2: As soon as I feel strong enough I’ll get back to my “regular” routine.

Yikes. Pregnancy and delivery (vaginal or C-Section) are pretty traumatic on the body. Bits get moved about that need to get worked back into place. Rushing into the exercises you were doing before pregnancy can actually make things worse. We’ll cover how to rebuild that foundation before layering on your previous exercises.

Myth #3. I’ll never get my “pre-baby” body back.

As my three-year-old would say, “Not true, Mama. Verrrry verrrry not true.”
You CAN get your old body back, and maybe even be faster, fitter, stronger than ever. But this takes a long time, a lot of work, and a lot of stars aligning.

Is being stronger than ever a priority for you? If yes, great! We’ll work towards it.
If not, then that’s great too. Prioritize what feels right now.

What is one piece of advice that you can give to a new mom who is eager to start exercising again?

Be kind and patient with yourself. You might be juggling interrupted sleep, breastfeeding, toddlers at home, routine change, no chance to prepare meals (let alone eat). You can practice rebuilding your core and getting stronger, but be forgiving about the demands and expectations you place on your body at this stage.

What will you be covering in Tuesday’s workshop?

The A-B-Cs of Post-Natal Exercise refers to Ab separation, Bladder control and C-sections. I’ll show you how to check for diastasis recti. We’ll talk about pelvic floor, bladder control, and Kegels. I’ll explain the “core” and what strengthening core really means. I’ll show you the most effective way to use your time, and what moves to avoid.

All attendees will receive a pass for a free trial at MG Personal Training.

If a mom is interested in more information, but cannot attend, can you still help her?

Nope.
.
.
.
Kidding! MG Personal Training offers several classes a week that are appropriate for new moms; babies are always welcome. Call me to ask about a free trial. If you feel have questions or specific issues you’d like to address, we can set up private sessions.

(Interview courtesy Okidgo: http://www.okidgo.com/abcs-of-post-natal-exercise/)

30 day challenge - whole foods

30 Days of Whole Foods & Digital Diet

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This holiday season I slowed down on exercise but my organs worked overtime on desserts and drinks! Time for a reset with 30 days of whole foods and clean eating. Who’s with me? Starting Jan 9 we’ll have more good stuff, less “iffy” stuff, and cut the bad stuff.

This is not a diet. Therefore, eat as much as you want, whenever you want. Load up on veggies, meat, fish, eggs, fruit, nuts, and healthy fats… in other words, foods that need no labels because they never saw the inside of package. DETAILS AND SIGN UP HERE!

Go on a Digital Diet
Finally, since we’re giving our digestive tract a break, how about our brains? Take the next 30 days to be aware of how much screen time you consume.

Personalize your challenge! Here are 10 ways to reduce your digital dependency. PICK ONE TO COMMIT TO AND SIGN UP HERE!

MaxSnax: the best post workout protein bar

The Key to Progress: Best Post Workout Nutrition

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You’re training hard. If you want to get stronger, leaner, and keep making progress, then your body needs to start the recovery process immediately post workout. Therefore, your best post workout option contains carbs and protein. The hard part is finding a healthy option without yucky ingredients.

Meet MaxSnax. I’ve collaborated with Cynthia of Cynergie Fait Maison to develop a post-workout protein bar exclusively for clients of MG Personal Training. Cynthia makes and packages each bar by hand with top-of-the-line ingredients and lots of love.

The Best Post Workout Snack Contains The Best Ingredients

Base recipe: oats, dates, raw honey, whey protein, roasted almonds, banana. Now in two flavours: espresso and coconut-lime. Each 50g bar contains 11g of protein and NO additives.

Here’s the best part: No fumbling for change! Simply pre-pay 10 bars grab a fresh one whenever you need a post-workout snack.

RAW  .  ALL-NATURAL  .  GLUTEN-FREE  .  SUGAR-FREE  .  MADE WITH LOVE

Eat what you want, want what you eat! Clean eating.

What do you want to eat? The Ninety Percent Rule for Clean Eating

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Nutrition, and what is considered clean eating, is a spectrum. We’re all comfortable wherever we are, assuming we’re “normal”… and as we learn more, we shift a little further until that becomes the new “normal”.

Some think I’ve gone too far to want homemade kefir for breakfast, to pack kale soup for lunch, to put coconut oil in my coffee, and to say “no thanks” to most stuff from a bag or box. Others are scandalized to learn that I eat loads of dairy, red meat, and salt. (Not to mention I am a sucker for potato chips and ice cream).

Ninety percent of the time, I WANT to eat food I’ve made myself from ingredients that don’t have ingredients. For example, fresh fruits, vegetables, meat, eggs, fish and nuts. The other 10% of the time when I feel like a dessert or a cheeseburger, I just go for it because–hey–it’s only 10% of my diet!

For Clean Eating, Start With Reading

How do you get to the point where you want to eat this way? Part of it comes from reading labels diligently… even on products your mom used to buy and brands you’ve trusted forever. Even seemingly identical products like canned tuna or canned tomatoes can differ wildly. Make it a point to read and compare ingredient lists and nutrition tables.

The more you read labels, the more you’ll choose products with fewer additives and minimal ingredients. And you might even leave products with an ingredients list on the shelf. Whether your objectives are to build muscle or shed pounds, sleep better or simply feel better; putting better fuel in the machine will make the machine run better.

Mindfulness while working out

Do You Meditate? Mindfulness and Exercise 

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Me neither. I probably should, though. I’ll add it to the list. In the meantime, I consider my workouts a kind of meditation. For at least the time that I am exercising, I try to think of nothing else… to be present in the moment, focus on quality of movement, technique, mindfulness, and matching my breath to my effort.

I don’t let thoughts creep in of where else I “should” be, what else I “should” be doing. In that moment, I tell myself (and I even believe it!) that my workout is the most important thing I can be doing for the good of my health: body mind and soul.

My dad (or is it the Talmud?) used to say, “if your problems are weighing you down, try wearing shoes one size too small.” I say if your mind is wandering during your workout, try going 5 pounds heavier. 

Flexibility, Breathing, Mindfulness – Stretch & Breathe

If you’d like more ideas on mindful workouts, try a Stretch and Breathe class.

Tying up sneakers is sometimes all the fitness motivation you need

MY FITNESS PLEDGE – Fitness Motivation for Busy Schedules

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With Labour Day behind us it’s time for getting into routine. If you’re thinking about making fitness part of your life but aren’t sure how to fit it in, or you’re struggling with fitness motivation, simply start with this pledge…

MY FITNESS PLEDGE

I will carve out time for my workout and treat it as sacred.
I won’t skip my workout or cut it short.
I won’t apologize or atone for this time.

My workout is my ME time: my exercise, my meditation and my therapy. I’m doing it for my body and my mind. I will stay focused, stay in the moment, and concentrate on quality of movement.

I’m doing it for you, too. When I work out, you get the strongest, calmest, happiest, sexiest, version of me.

With practice, I’m getting stronger, faster, and more flexible all the time. That means the best shape of my life is still ahead of me.

Additional Fitness Motivation

If you still feel you need some help getting motivated, contact me and we can make a plan.

Workout buddy

Bring a workout buddy! 

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Your first group class is free at MG Personal Training. Invite (or drag) a friend along to come try it out. Whether you already have a class package or are both trying it out for the first time, if your referred workout buddy signs up you receive a bonus class, free.

Reserve for your Workout Buddy

Contact me to book a guest spot today.