“Fit Mama” Training Camp
FAT-BLASTING EXERCISE PROGRAM
√ results oriented √ high level of accountability √ sustainable eating plan √ education & support
An intense 6 week program that will efficiently work your entire body by moving from one exercise to another with minimal rest.
Reap the benefits of this ultimate calorie-burning workout, which combines the best of cross-training conditioning with speed drills, plyometrics, weight training, hill work and power exercising.
A complete workout with the benefits of camaraderie and social support.
Your challenge is to push your body to its limit…..you work…you sweat…and, best of all, you burn calories like crazy.
Weight, measurements and body fat taken.
Food plan to follow with supporting documents.
Everyone welcome. Mamas and babies (stroller required), Mamas with no babies and soon-to-be Mamas.
1 weekly workout for 6 weeks $120 (6 classes)
2 weekly workouts for 6 weeks $200 (12 classes) $40 discount
3 weekly workouts for 6 weeks $ 300 (18 classes) $60 discount
Payment options; Cash, Cheque, E-transfer
Program begins Monday, May 20 – Friday, June 28 – Springbank Park – Mon, and/or Wed, and/0r Fri 9-10 am
*Registration & Payment in full required by May 13.
**Adult boot camps are an option for weekly workouts – offered Mon and Wed 630-730 pm and Sat 8-9 am.
Pampering your pet can be healthy with these healthy, homemade dog treats.
By Leah Zerbe
More and more Americans are tuning in to the food system, trying to avoid nasty artificial ingredients. And increasingly, people are looking harder at what’s best for their four-legged family members, too.
Healthy dog treats are a great starting point because you can easily whip them up in your kitchen. While these recipes are intended for preparation in a food dehydrator, which can help retain more nutrients, you can use your oven set on a low temperature and get a similar dehydrating effect.
Use healthy, fresh, whole ingredients to create homemade dog treats free of additives and preservatives using these recipes from Excalibur Dehydrators.
Chicken Jerky Strips
These all-natural chicken jerky strips make the perfect snack for your dog, but they’re not just for canines—you can eat them yourself! To make processing easier, pop the meat into the freezer 15 minutes before slicing it, and slice it thin!
There will be a Learn to Pole Walk Clinic on Saturday, April 27 from 10-12 pm at Springbank Park. Cost is $25. Poles will be available at a discounted price for $100. If you are interested in attending registration will be required through the website. Pass along to anyone you feel may be interested in learning the technique.
Urban Poling, also known as Nordic walking, Exerstriding or pole walking, is an invigorating walking activity new to North America. More commonly practiced in Scandinavian countries for the past 20 years, poling combines the aerobic and strength building benefits of cross-country skiing with walking. This full-body, cardio-muscular exercise engages a variety of body parts and offers a full-body workout so participants can end up burning more calories, reduce stress on their joints, improve posture and develop overall body coordination.
Poling is a year-round dynamic activity designed for urban settings (city sidewalks and street surfaces) and snow or off-road surroundings (hiking trails). Health benefits of urban poling can include:
exercise for the entire body;
the ability to burn 20-45% more calories than ordinary walking;
an increased cardio workout with 10-15 more heartbeats per minute than regular walking;
flexibility to practice on any terrain; and
reduced damage on joints, hips, knees and ankles.
It is with a heavy heart that I write this letter to inform you that I will be discontinuing some of the programs that are offered through my company. Evolution Fitness has been providing fitness, health and wellness programming for over 8 years. Unfortunately due to the current state of the economy and consistently dwindling participation I have had to make a difficult but necessary decision to reduce some of the services currently being offered.
The following programs will be discontinued:
· Mom & Baby programs will conclude as of Friday, April 26, 2013.
· Body Blast Boot Camp (Lambeth PS) will conclude as of Monday, April 29, 2013.
· Cardio Kick Boxing (Wortley PS) will conclude as of Tuesday, April 30, 2013.
· Stability Ball (Wortley PS) will conclude as of Thursday, April 25, 2013.
The following services will continue to be offered:
· Urban Pole Walking
· Personal Training
· Coed Boot Camp
I will continue to offer a Coed Boot Camp on Wednesdays from 6-7 pm and Saturday mornings from 8-9 am. Urban Pole Walking will run as indicated on the website schedule.
Current Mom & Baby participants: you will have the opportunity to transfer your current classes over to the adult program if you are not able to complete your package on or before Friday, April 26, 2013.
It has been my honour and delight to have been given the chance to work with each and every one of you in varying capacities. I am incredibly grateful for having an opportunity to be involved in something I love and believe in whole-heartedly.
I firmly believe that as one door closes another opens. I am looking forward to new challenges and to starting a new phase of my career.
If you have any questions please do not hesitate to contact me.
Thank you again for all your support.
FOR CAJUN POPCORN
2 teaspoons paprika
1 teaspoon onion powder
1 teaspoon garlic powder
2 tablespoons salt
1/2 teaspoon freshly ground black pepper
1 pinch cayenne pepper, (optional)
FOR CURRY POPCORN
1. Recognize that fat isn’t a feeling.
There are always underlying emotions that we attach to feeling fat. When the “I feel fat” thoughts start up, try to identify what you’re feeling underneath the body dissatisfaction. Are you feeling lonely? Anxious? Invisible? Scared? Ashamed? Inadequate? Whatever the feelings are recognize that they are separate from your body.
2. Treat yourself as you would a friend.
Because it’s difficult to be kind to ourselves in the moment when the body hating thoughts take over, try responding to your thoughts as if you were supporting a friend. What would you say to someone you loved who was battling your same struggle with body image?
You wouldn’t tell them to not eat for the day in order to compensate for what they ate the previous night. You wouldn’t tell them to punish themselves for their body size through over-exercise, self-harm, or abusive eating habits. You wouldn’t tell them they were worthless or unlovable because of their weight. So why do you tell yourself these things? Break the cycle and start treating yourself like a friend—you deserve that kindness and love from everyone, especially yourself.
Well it is that time of year again when many people will make it their resolution to get fit……however regardless of how committed you think you are to making this happen it will not without a PLAN!! So what is your plan to ensure you are consistent and successful….based on what your goals may be. Here is a plan to ensure you reach and perhaps surpass your health objectives.
1. Choose an exercise you enjoy.
This is probably the most important advice that will determine if you succeed or not. It is crucial to choose activities that you enjoy regardless of what it is to ensure you are consistent. When you choose something you like it won’t feel like an arduous task but something you enjoy doing.
2. Find an exercise partner.
You are more likely to keep up with an exercise program if you do it with a friend, spouse or partner of choice. You are less likely to let someone else down and hold yourself more accountable then if it were just you exercising on your own.
3. Go at your own pace.
You are not competing with anyone but yourself…..slow and steady and CONSISTENCY will lead to results.
The old saying “NO PAIN, NO GAIN” is not the case anymore. You don’t have to train to the point of exhaustion to benefit from your workout.Do enough to challenge yourself feeling tired but not annihilated.
4. Set goals for your program.
Goals setting is similar to a road map. It determines how you will get to your destination and how you will know if you got to your destination. It will measure your progress and and motivate you to continue on moving forward to your next goal.
Set small goals for yourself, that are somewhat challenging, but not so difficult that they are unattainable.
Reward yourself with non-food related gifts to keep you going.
Once you have achieved your goals keep reassessing and setting new goals to keep you progressing forward.
By achieving your goals this will also help build your confidence and self esteem.
5. Don’t let a bad day or week derail your schedule.
Exercise shouldn’t be torturous; however expect to struggle at times, especially at first. This is ok and happens to all of us regardless of what shape we are in. You will be tempted and challenged at many times and you may indulge. However in the big picture it is not the “be all end all”. Start back up where you left off, review your goals and let it roll off your shoulders. In time things will get easier.Consistency is the answer and pays off.
REMEMBER: It is not about being perfect….it’s about progress.
Starting Monday, November 12 – April 29 630-730 pm 20 weeks $200 plus HST. Join at anytime…..price will be prorated based on number of classes remaining in session.
Click on link below for more details.
Making homemade potato (or veggie) chips allows for a much healthier snack with as much or as little salt as you want, and you get more variety. You can season homemade chips with anything that strikes your fancy, and it’s fun to get creative. Plus, you won’t believe how much better fresh chips taste!
Although white Idaho and Russet potatoes are the most common chip fodder, you can make chips out of heirloom potatoes with red or blue flesh, which are very rich in disease-fighting antioxidants, and sweet potatoes But don’t stop there—any starchy vegetable will work. Use tropical root veggies such as taro or yucca, aka cassava, the root from which tapioca starch is extracted. If you’d prefer to keep things seasonal, use firm root vegetables like carrots, parsnips, or beets. You can even make chips from homemade tortillas or from that leafy nutritional powerhouse kale.
Whether you go with homemade potato chips or some other type, here are the three easiest ways to make them:
The cracker recipes below are basic—delicious as written, but also a great starting point for inventing your own personal favorites. Try different types of flours, or melted butter instead of olive oil; add seeds or herbs to the dough, or brush the top of the raw crackers with milk and sprinkle them with seeds before baking.
Whole Wheat Matzoh or Water Crackers
Crackers at their very simplest!
Makes: 4 large matzoh
1½ cups organic whole wheat flour
½ cup warm water