Victoria Wellness Professionals

Well, our summer days are getting a bit cooler and the evenings are definitely feeling the slight chill that fall brings.

ANNOUNCEMENT OF SATURDAY GROUP CLASS:

Place: Victoria Wellness Private Studio
#211-1551 Cedar Hill X Road, Victoria, BC
Time: 1215 (just after Noon time)
Duration: 40 minutes

This is going to be a kick butt interval training class set to Workout Muse – a music interval system that ranks unparalleled in intensity and motivation. Come join the group, burn calories and lose fat!!

Call today to 250-382-2355 or email victoriawellness@telus.net for more information
This is a 6 week block of class that will run every Saturday. Register today!!

For another great receipe, trainer Todd has brought forward a dish called:

THE HUMBLE POTATO BOAT

The Humble Potato Boat is a family classic. Growing up, there was never any fuss about potato boat night in the Pelan Household… Something I’m sure we’ve all seen in some fashion, I’m going to revisit the Humble Potato in a way that hopefully inspires a bang up dish everyone will enjoy! Simply roast your squash & potatoes. Place a halved spaghetti squash in a roasting pan with water covering the bottom (1.5”) at 375 until a fork can penetrate both the potatoes & the squash. Gently Spoon the Squash & Potatoes from their skins. Mix all the ingredients in a large bowl & spoon back into the potato skins. Back they go into the oven to broil for 5-10 minutes until lightly browned. Serve with a side Salad & perhaps some fish or Chicken. Happy Days!

Serves 4 –
4 Great big Russet potatoes
1 Large Spaghetti Squash
1 Long Sprig of Fresh Rosemary diced
Fresh Cracked Black Pepper to taste & Sea Salt
Half a Cup of Plain Yogurt or Sour Cream
2-4 Cloves of Garlic Minced

Salad –( Dressing: Olive Oil, Lemon Juice, Garlic, Salt + Pepper, Soy Sauce to taste, Basil, Sundried Tomato)
Fresh Spinach Bunch
2 + Tomatoes of choice
Finely Chopped Red Onion, as much as desired
1-2 Cloves of Garlic Finely minced
Green Onions Diced

Till next time,
Narina

Uncategorized burn calories, group fitness, intensity, interval training, lose fat, motivation, potato recipe, workout, workout muse

We all lead very busy lives these days. There is rarely a person I talk to that isn’t trying to get all their chores/activities/duties done that day. Whether it is work related, spouse related or keeping up with the kids and all their activities, sometimes the day just becomes a blur.

Then, before you know it, the day has ended and you have yet to get your exercise program in. I often find my day the same. I know for me that the only plausible time to get in a workout in first thing in the morning. I tend to work long hours and I know myself that there is no way I am going to go and exercise after working a 12-14 hr day.

One of the best things you can do is learn about yourself. It is neither right nor wrong when you choose to exercise. But, 80% of the exercise game is deciding when you are most likely to be successful about getting in your exercises.

For example, if you know that once your day starts it is game over with time for exercise, then the most logical solution is to set time aside in the morning before the demands on your own time take over. Yes, it might mean you need to get up a little earlier, but you must set your priorities. And, that extra 20 minutes of sleep is going to do nothing to keep you healthier if you miss your exercises all together. Neither is it going to help you keep your weight under control.

If your choice is early morning, there is no need to go out to a gym. You can do a quick workout at home in the privacy of your own living room and in your PJ’s if you choose. So here we go….

Warm Up: Marches on the spot – 25 each leg. Get those arms swinging and march quickly.
Arm Circles – make big circles with both arms – 15 to the front and 15 to the back.

Workout:
Body Weight Squats – start with arms at side. As you squat, swing arms out in front. 15 reps.
Floor Bridges – lie on your back; knees bent. Squeeze glutes (bum muscles) & push hips up. 15 reps.
Push Ups - find a counter or table at hip height. Hands on counter. Step back onto balls of your feet. Slowly lower yourself to the counter until chest touches. Make sure you take your hips with you as well. Push up to straight arm. Repeat 10 reps.
Rear Lunges - Start with feet together. Step back with one foot and slowly lower knee straight to floor. Return to starting position. 8 reps on each leg.
Plank (Isoabs) - Lay on your stomach. Prop yourself on your elbows and toes. While still on the floor, squeeze your glutes and push yourself off the floor. Pause for 3 seconds and slowly lower to the floor. Repeat 10 times.

Perform this circuit through once. Rest 30-45 seconds and repeat 3-4 times through. Workout completed.

You are now ready for the day. Go get em…..

Till next time
Narina

Uncategorized Add new tag, exercise, no time to workout, pushups, squatslunges, workout

One question that comes up quite often is how often do I change my workout? This is a great question and often a confusing area to those that workout on their own. I am sure that those of you that have spent any time in the gym have seen the person working out year after year with the same weights, doing the same exercises over and over. And, probably wondering why they don’t see any improvement.

I think this is typically an area that confuses most women when they begin an exercise program. Most men are the opposite – they will quite often increase the weights too fast resulting in injuries. But both are often seen performing the same exercises workout after workout with no variation.

The body must have a stress to respond to to improve. Exercise is a positive stressor to the body (muscles, bones, tendons, etc). In response to the exercise the body gets stronger, leaner and healthier.

The big question comes up when you have been exercising for a while and wonder when do I change exercises, weights, etc.

You should go into the gym each workout with a plan. That is #1. If you have no plan, you have no structure. No structure = no results. Once you have a plan for each gym visit, you are halfway there.
Each workout should be a review in your mind. You should be constantly striving to improve.

Vary the number of sets, reps and rest intervals frequently. Combine exercises into circuit, perform supersets or giant sets. Adjustinging your rest intervals is an excellent way of increasing the intensity within a workout without necessarily increasing the weights used.

Each workout should be a review and next workout you should see where you can make some changes, no matter how small to force more adaptation. The key is when the body has learned to adapt to one particular stress it no longer responds. No response = no results.

Program changes should be done about every 3-4 months. That means the whole program needs to be re-evaluated. New goals may need to be set. New exercises, set and rep scheme and training tempos should all be addressed.

Take a look today at your workout program. Are you still doing the same program you were doing last month? When was the last time you increased the weight of specific exercises? Have you tried adjusting your rest intervals?

If you would like a program review or questions answered, please just leave me a comment below. I would be more than happy to help you progress forward towards your goals.

Till next time,
Narina

Uncategorized exercise program, training programs, Victoria Wellness Professionals, weight lifting, weight training

Recently Time Magazine printed an article “Why Exercise Won’t Make You Thin” . This has stirred up a lot of controversy in the fitness industry.

According to the American College of Sport Medicine the article is based largely on false information. However, this magazine has a vast readership and may well affect how the general public view their health and well being.

In response to this article I have the following comments:

1) exercise has proven to be the best indicator of a successful weight loss program over the long term. It is well known that those who exercise are more successful at keeping weight off.

2) exercise does not cause one to overeat; unless that is your choice. Quite often people will use an exercise session as permission to have anything they want. If you follow up an exercise session with doughnuts and potato chips, doesn’t really matter how or what you do for exercise.

3) weight loss must come down to calories in = calories out. If you take in more calories than you are expending through your daily activities or exercise sessions, then weight gain is inevitable.

4) there is lots of evidence out there that proves when children are more active during their school day, they are more improve their test scores, miss less school due to sick time and are less apt to be disruptive in class.

5) exercise and health are important in the workplace as well. It is well documented that when employees are involved in a regular exercise program several things occur: increased productivity in the workplace, less time off work due to illness and/or stress, enjoy their work more. All this leads to decreased costs for the employer. A win-win situation.

It is obvious from the article that the author may not be particularly happy with his own exercise regime or the results. Rather than state that exercise is the reason he can’t lose weight, he should look at his exercise program and start to monitor his own nutritional intake.

I would think that his exercise regime should have an overall – too much time wasted on long, ineffective cardio sessions, group “body” classes and not adequate intensity. Also a food log may help him see where he is making unwise choices with respect to his own nutrition.

Till next time,
Narina

Uncategorized exercise, Time magazine, weight loss, workout