Top 5 Reasons to be Physically Active this summer!

Besides the obvious reasons like looking great in a swimsuit, there are 5 really great reasons to keep active in the summer months.

1) Eliminate the fat! By balancing physical activity with a sensible diet, you’ll burn the bad fat away feeling increased levels of energy and your clothes will fit better too!

2) Pain relief. If you have chronic muscle and joint pain, regular exercise will alleviate this pain.

3) Increase your lean tissue. When you exercise your muscle mass will increase, which burns more calories at rest, ultimately resulting in extra calories being burned while you sleep.

4) Prevent or control Type 2 Diabetes, blood pressure and cholesterol levels. Exercise helps regulate blood sugar and insulin levels in people with type 2 diabetes. Of course, it is advisable that a doctor monitor you during implementation of a new exercise regiment and continue to monitor throughout. Exercise has also been shown to lower blood pressure and cholesterol levels. One reason for this is that exercise strengthens the heart muscle which means that less effort and pressure is exerted on one’s arteries. Regular exercise has also been shown to increase HDL (good cholesterol) levels in some.

5) Stay Young. There have been numerous studies to show the positive effect of regular exercise on one’s health, quality and quantity of life.

I hope this has given you some food for thought!

To your health,

Nadia

Your weight release partner

1-877-405-4471

healthyweightdancingfeet@gmail.com

http://healthyweightdancingfeet.com

Summer is Here and the time is right to...

It’s time to stop making excuses to work out and get yourself into shape!

If you are anything like I can sometimes be, things are always coming up to add more demands of our time - which is of course already in short supply. So when should I fit in a workout?

It’s helps to multi-task your work out. You might be thinking, How do I do that? Well it’s simple really. Make something you love to do into a workout.

Here are five examples to give you some ideas to multi-task your workout:

1) Carry your clubs on the golf course and walk the course instead of driving a cart.

2) Like dancing? Take a zumba or adult dance class 2 or 3 times a week. You can also go dancing on a Friday or Saturday night with your friends. This way you can socialize with your friends and shed some pounds!

3) If basketball, baseball or soccer is your favourite sport; join or start an adult league. Most community centres offer good rates to rent their gym or fields. Poll your friends for interest, rent the space, then split the cost among the players.

4) Promised to take the kids to the park? Bike it there. If you don’t have a bike, jog it while the kids ride their bikes.

5) Really want to catch up on your reading? Ride a stationary bike and read at the same time.

Remember, there is never the “right” time to get started on a workout plan and it certainly does not need to be the “perfect” plan. Just get up and do it!

To your health,

Nadia

Your weight release partner

1-877-405-4471

healthyweightdancingfeet@gmail.com

http://healthyweightdancingfeet.com

It’s What You Aren’t Doing

Whether you are that person that makes the effort to eat well and exercise or the person who eats for convenience and only fits in exercise if there is time, what you aren’t doing is equally important as what you are doing.

When it comes down to it, habits are formed in about 28 days of a repeated behaviour and these habits can result in our good or bad health. The things that we are not doing are just as much a part of our habits as those things that we are doing. For instance, if you choose not to eat breakfast in the morning, not having a breakfast becomes a habit. This habit is detrimental to your health.

There are 2 main areas we need to be careful of when it comes to forming habits which affect our health- eating and physical activity.

I suggest you journal your activities at the end of each day, paying close attention also to what you did not do each day. For instance, you were thirsty and grabbed a pop from a vending machine versus a bottle of water or perhaps packing yourself a water bottle at the beginning of your day. Look at your day as if it is someone’s else and you are the narrator.

Do this for at least 1 week. If you really want to learn more about your habits, do this for a month. At the end of the journalling timeframe, review all your notes and decide for yourself what areas you can realistically make changes. Keep in mind a goal that is not something you can truly commit to, will not likely be achieved. It must be something that aligns with your deepest desires otherwise you will be in constant struggle with yourself.

Once you’ve decided what changes you will make, keeping the SMART goal system in mind, attack ONE goal at a time. It may be tempting to make all of your goals first priority but you will likely overwhelm yourself by putting too much on your plate. Work on one goal at a time and once it has become a new habit, move onto #2, #3 etc.

While you are in the process of implementing your new goals, continue to journal and keep in mind to pay attention to what you are not doing. Journalling is a great form of accountability. You may be able to “cheat” others but with a journal, you cannot cheat yourself.

If you’d like to discuss and enlist our support, we would be happy to help you with your health goals.

To your health,

Nadia

Your weight release partner

1-877-405-4471

healthyweightdancingfeet@gmail.com

http://healthyweightdancingfeet.com

Healthy Kids are our Future

Children are our future and we always want the best for our children. The best opportunities in life, good health, a respect for authority, strong morals and a successful future.

When it comes to healthy children, recent studies show that the current generation of children may have a shorter life expectancy than their parents. Why is that? Although there have been many medical advances, the increase in environmental toxins and toxins in our food is to blame for the poor quality of our food supply.

So even though we may be doing all the right things in teaching our children healthy eating habits, the quality of our food is not what it once was. In addition, junk food is so heavily marketed to kids, is easy for them to access, tastes good and is very addictive.

So why not break these habits early with healthy options which also taste good?

Here are 5 tips for healthier kids:

1) Eat whole foods - It is important to eat food as close to it’s natural state as possible. So train the kids by having lots of whole foods available to grab for a quick snack as I know the first thing my kids say to me when I pick them up after school is: “I’m hungry, Hi Mom”. Cut up melons, strawberries, have apples, grapes, natural peanut butter and grain breads in stock and other fruit or veggies available all the time.

2) Add natural sugar - Avoid refined sugars and substitute with Stevia, pure maple syrup, and brown rice syrup.

3) Avoid sugar filled drinks - Train your kids to drink water. It makes up the majority of our body and is important for many reasons including but not limited to a healthy metabolism and healthy skin. Two things important to kids as they don’t like to be teased for their weight or acne! If that doesn’t get their attention and they still want something with flavour, I recommend Performance. This is a natural sports drink which is also important for hydration for anyone during physical activities.

4) Make smart substitutions - Kids love food like pizza, pasta and hot dogs so why not substitute with a healthier version. For your pizza, have it on whole grain dough with lots of colourful veggies and lean meat toppings. For your pasta and hot dogs, substitute with a wheat or gluten free brown rice pasta dough with crushed tomatoes instead of sugary canned tomato sauce, and turkey sausages rather than beef or pork dogs!

5) Add whole food supplements - Nowadays even the best diet may not cut it. I recommend supplementing a healthy diet with whole food supplements. The brand I recommend has seen proven results for over 55 years. If you don’t know what supplements you need, feel free to call us for a complete nutritional assessment.

To your health,

Nadia

Your weight release partner

1-877-405-4471

healthyweightdancingfeet@gmail.com

http://healthyweightdancingfeet.com

Make it or Break it!

Are you motivated, have been working hard on releasing your excess weight but are still stuck? Wondering why you are stuck and what to do pass your plateau? More than likely you have bitten off more than you can choose.

I suggest you take a few steps back and start over again, start slow. Make the changes by doing it one at a time and you will create lifelong habits that will serve you well.

Perhaps you have a list of goals that looks something like this. That’s great but choose one and start there. You can prioritize them or just randomly choose the first goal, it doesn’t really matter. Just pick one and start!

1) No eating after 8pm

2) Bring lunch and snacks to work

3) Exercise 3-4 times a week for a minimum 45 minutes on cardio and 30 minutes on weights

4) Eat primarily fruit and veggies as snacks

5) Get up early and work out in the mornings

6) Limit eating out to once a month and choose meals wisely, paying close attention to sauces and other additives

7) Drink a minimum 8 glasses of water a day

8) Drink a glass of water first thing in the morning

9) Have breakfast no later than 1 hour after getting up in the morning

10) Eat something every 2 hours, small meals and healthy snacks. This will avoid a large meal once or twice a day.

These are all great goals and by no means a complete perfect list however trying to achieve all of them at the same time will be difficult, if not impossible.

Once you’ve decided on the first goal, write it down. Also write down your top 3 reasons for wanting to achieve this goal. For instance, looking great in a swimsuit, fitting into your pre-pregnancy clothes, improve your energy levels.

The next step is to make it public to keep yourself accountable. Tell your friends and family. In the process, you may find someone who has the same or similar goal and can be your accountability partner.

Lastly, I suggest you keep a journal of what you’re doing and eating and how you feel about it all. This will help you analyze any areas of weakness to figure out what changes you may need to make in order to achieve your goal. Remember, goals should always be SMART.

If you’re interested in learning about a line of natural sports nutrition which will assist you in achieving your healthy weight goals, there is an exciting promotion ONLY this month, June 2011, for over $80 in complimentary products. For further details, contact us at 647-405-4471.

To your health,

Nadia

Your weight release partner

1-877-405-4471

healthyweightdancingfeet@gmail.com

http://healthyweightdancingfeet.com