Community Launch Party! FREE Classes & Children's Party!

Want the chance to come out and see the new fitness studio in the Kingston Road Village, but have not had the chance?  Here is your chance to come out, check out the studio, try a few free classes and join in the Children's Party!  The Kingston Road Village Spring Festival is on Saturday, June 2nd and Beaches Fitness has lined up a day of fun for everyone!

Beaches Fitness is a family-centric fitness studio for everyone.  With classes that suit all levels and personalities, you will for sure find a class that you love!  Most of the classes are kid-friendly, so even a parent can find time to take care of themselves!  The 800 sq ft group fitness studio is open to a large lounge and play area, so the kids are never far away and they can socialize and play with the other children while you work out!  Currently, Beaches Fitness offers Pilates, Yoga, Circuit Training, Pre-Natal Classes, Mom Fitness, Stroller Fitness and Zumba, as well as many 30 minute Power class options.

This Saturday is the Kingston Road Village Spring Festival.  Beaches Fitness is proud to be part of the Kingston Road Village and is excited to offer free classes and a Children's Party all day!  Come on out and try a few classes, there will also be some great specials offered for everyone that attends the Beaches Fitness Community Launch Party between 9am - 5pm on Saturday!

There will also be a few give-aways for some lucky attendees!

For the younger infants, I do have a built-in baby-sitter... but, she is not quite old enough to be left in charge yet.  She is a great helper though and loves to sing to them and bring them toys from the baby toy baskets.  With bouncy chairs, rocking chairs, exercausers, play mats and a swing, there are a ton of ways to keep the younger ones entertained and safe.  As for the older children... well, they have a kitchen, train table and tons of toys to keep them happy through-out the class.  For most of the toddlers, the best part is joining their parent for the cardio bursts and running along side the adults!

Beaches Fitness also offers Personal Training sessions.  If you are looking to work with a personal trainer, speak to Sandra about this soon... limited times are available, but a few have opened up in the past couple of weeks.  There are so many options for someone looking to workout and lose weight or just tone up after a long (although, really, it was not too long or cold this year) winter.

For more information about the studio, feel free to check out the website or email Sandra anytime!  Here is a quick run-down of next Saturday's schedule...

9am - FREE Core Strength Vinyasa Flow Yoga

10:15am - FREE Kids Yoga

11am - FREE Children's Party - Games, Crafts and Fun!

1pm - FREE Zumba

2:15pm - FREE Power Core

3pm - FREE Intro to Pilates

4:15pm - FREE Power Circuits

Looking forward to meeting a lot of my new neighbours!  See you out there!!!

Sandra

Pre-Natal Fitness Classes in the Beaches!

Ever since I started Beaches Fitness in my basement, I have wanted to offer pre-natal fitness classes in the Beaches.  There is not much out there being offered and the ones that are there, have not been getting great reviews from my clients.  The problem has always been that I am not set up in a proper studio with the proper equipment... but that has all changed now!  I have recently moved my studio in to a real home!  Along with my parents, my husband and I have spent the past 2 months renovating a new studio in the Kingston Road Village... right on the border of the Beaches and Upper Beaches!  I am loving the new home of Beaches Fitness and I can finally offer all the classes I have been dying to offer for years now!

I have hired a wonderful Pre-Natal Yoga instructor.  She came to me highly recommended by my clients as well as by family.  She has a son of her own and is a great addition to the Beaches Fitness family!

The classes will be offered in 6-week pre-registered packages.  The class sizes will be kept small, so you can be sure you will be getting a safe and effective workout throughout your pregnancy.

Pre-Natal Yoga

Prenatal Yoga is a class designed to encourage flexibility and relaxation, build strength and endurance, increase breath awareness and control and generally prepare the bodies and minds of moms-to-be.

Each class involves mindful meditation, deep hip opening work, and some gentle flow to keep the body limber and free from tension. The sessions are led by Lisa Veronese, a certified prenatal yoga instructor and mom, who brings a variety of techniques and methods with her to help you have a healthy and active pregnancy and prepare for labor and delivery effectively.

*No previous yoga experience is necessary; women at all stages of pregnancy are welcome. **Please bring your own yoga mat and two bath towels to assist as props.

Pre-Natal Conditioning

A pre-natal group fitness class for expectant mothers. This class is a full-body work out modified to meet the needs of women going through each stage of their pregnancy. The focus of this class is to encourage health and fitness throughout the pregnancy as well as prepare for birth and the months to follow.

If you have any questions or would like to register for the next 6-week program for either the Pre-Natal Yoga or Pre-Natal Conditioning classes, email me at Info@beachesfitness.ca

Sandra

www.beachesfitness.ca

info@beachesfitness.ca

I have been to countless number of Disney on Ice and Disney Live! shows and I am excited for the next one!  Disney on Ice presents Dare to Dream!  With Rapunzel, Tiana and Cinderella, how can you not be excited??? To make it even better, I have a discount code for all the moms of Momstown!

  Get tangled up in the newest thrilling show to hit the ice, Disney On Ice presents Dare to Dream.  Experience Disney’s hilarious hair-raising escapade, Tangled; as Rapunzel, her unlikely companion, Flynn, and Maximus, embark on an uproarious journey that takes adventure to new lengths!  Boogie to the beat of  the bayou with Princess Tiana and Prince Naveen from The Princess and the Frog, in a magical, musical journey that all begins with a fateful kiss.  And fanciful dreams become reality as Cinderella meets her Prince Charming, with a glass slipper fit for an unforgettable fantasy come true.  All your favorite princesses take to the ice in a spectacular finale at the ultimate Disney Princess event of a lifetime!  Experience the beauty, sparkle, and spirit when Disney On Ice presents Dare to Dream comes to your hometown!

Discount Code: MAMA
Offer :
• 4 tix for $44 (Mon.—Thurs.) OR
• $4 off (Fri—Sun.)
• Order by : Internet / Phone / Box Office
• Restrictions: EXCLUDES Front Row, VIP, and Rinkside tickets / no double discounts
• On/Off Sale: Now thru end of the last engagement
  

I also have 4 tickets to give-away.  Details on that will follow, but let's just say, you may want to come out to any parties held at the new Beaches Fitness studio in the near future!  Exciting!

To order tickets - http://www.ticketmaster.ca/venueartist/131114/1599972

All photos are courtesy of Feld Entertainment.

White vs. Whole Wheat Flour

I found an article on Naturegem.com. I was looking for more information on white flour and white sugar. I know whole wheat is better, I have baked with it for years. I know my sugar cookies have a slightly different texture than most, but besides that, most people can not even tell that I use the whole wheat flour. I actually prefer the difference. But, I have always wondered why people are so set on using white flour. What is the reason?

My first search took me to http://www.angelfire.com/folk/naturalife/whiteflr.html . Here is the beginning of the article...

“In the manufacture of white flour, manufactures first remove the wheat seed's bran, its six outer layers, and the germ (or embryo) which contains 76% of the vitamins and minerals. 97% of the dietary fiber is also lost.

Then it gets worse. What little is left is then bleaches, preserved and aged with chlorine dioxide. It is further whitened by adding chalk, alum, and ammonium carbonate to make it look and feel more improved and appealing to the consumer. An anti-salting agent called sorbitan mono-saturate is added in the the final stage.

A few synthetic nutrients are then added back into the white flour and it is then called “enriched” In actuality, there has been no real “enrichment” of the original product, but deception and destruction of the life-giving properties of one of the many perfect creations we find in nature.”

You should also check out http://www.healthy-eating-politics.com/white-flour.html for more information.

So, if this is true, then why would I ever allow white flour back in my house? I clean with vinegar and baking soda, I use phosphate and chlorine free dish soap, I use all natural deodorant... why would I bake with white flour and allow my children to ingest a bunch of chemicals and not reap any of the benefits that are found in the grains natural state?

But, is whole wheat flour perfect? Well, no. Whole wheat flour is better than white flour, but it could be even better if it were whole grain. Here is what I found on the Health Canada website (http://www.hc-sc.gc.ca/fn-an/nutrition/whole-grain-entiers-eng.php)...

“Is whole wheat flour whole grain?

In Canada, when wheat is milled to make flour, the parts of the grain are usually separated and then are recombined to make specific types of flour, such as whole wheat, whole grain, white cake and pastry flour, and all purpose white flour. If all parts of the kernel are used in the same relative proportions as they exist in the original kernel, then the flour is considered whole grain.

Under the Food and Drug Regulations, up to 5% of the kernel can be removed to help reduce rancidity and prolong the shelf life of whole wheat flour. The portion of the kernel that is removed for this purpose contains much of the germ and some of the bran. If this portion of the kernel has been removed, the flour would no longer be considered whole grain.

Is my 100% whole wheat bread whole grain?

Whole wheat bread is made with whole wheat flour. As sold in Canada, whole wheat flour may have much of the germ removed. Therefore, 100% whole wheat bread may not be whole grain - however, it remains a nutritious choice that provides dietary fibre not found in white bread.

How do I know if a product is made with whole grains?

Look for the word "whole grain" on the label and in the ingredient list. Many foods containing whole grains will have the words "whole grain" followed by the name of the grain as one of the first ingredients. Products labelled with the words "multigrain," and "organic" are not necessarily whole grain - the flour or grains in the products may be made with or consist of little or no whole grains.”

So, what are we to do? Buy Whole GRAIN as much as possible. Avoid white bread and pasta's as much as possible. Read labels and be aware of what you are putting in your body. When you have food choices, just take a moment and read the labels. Take some time to learn about what you are putting in your body.

When I go up to the cottage, one of the things I look forward to the most is my moms peanut butter... you know, the crap that is filled with icing sugar. We only buy the all-natural peanut butter. I have learned to like it, but there is just something about spreading that creamy, sugary, yummy crap on a piece of toast... for a treat. What I am trying to say is, treats are ok, having refined sugar or white flour every once and a while is ok... but if you have a choice and you are the one baking, why not use whole wheat flour? I have been baking with it for years now and I have managed to tweak my recipes and make it work. In most recipes, you can not even tell the difference anymore.

Next, I will be looking into the brown vs. white sugar thing... stay tuned!

Sandra

www.beachesfitness.ca

Twitter - @BeachesFitness

Diastasis Recti – What Is It and How To Correct It?

Diastasis Recti is also known as abdominal separation and is most common in postpartum women and newborn infants. I am really only going to get into the postpartum women for today. The two sides of the rectus abdominis muscle are normally attached down the middle at the linea alba... the midline of the body. During pregnancy, due to the stretching of the abdominal muscles from the growing uterus, these muscles can become separated. Some women have such a small split, they can go through life not even knowing it has happened to them. Others, like myself, can end up with a split going from the xiphoid process (bottom of your sternum) to the belly button. This may be gross for some of you... but, I was able to stick my hand through my stomach muscles after the birth of my second little girl. No fun. I also ended up with two hernia's. So, until these hernia's were corrected by surgery (I highly recommend the Shouldice Clinic in Toronto... but, that could be a whole other post), I could not even correct the split. I had to make sure I did not strangulate the hernia's. Once these corrected, I was able to begin the rehab for my abdominals. Although the two sides will never re-attach, you can train the muscles back to be side by side again.

So, how do you know if you have split your abdominal muscles? Start by laying on your back with your knees bent. Place four fingers of one hand above your belly button and the other hand below your belly button. Raise your head and shoulders off the floor and feel to see if there is a separation of the rectus abdominis muscle. Is there a gap or bulge? Is it above or below your belly button? Lower your head and shoulders back down to the floor and start the next part of the test... if there was a separation. Stay on your back with your knees bent, place four fingers of one hand across the separation, pointing down towards your feet. Raise your head and shoulder off the ground. How many fingers can you fit in the separation? Being able to place one or two fingers in the gap is normal, any more than that, you have diastasis recti.

So, now what? It may seem like it is impossible to correct this split and at times, you will get discouraged. That is natural with any kind of rehabilitation. Here are just a few things you need to know...

What to avoid...

Crunches... that's right, DO NOT do crunches to correct an abdominal split. This will force the muscles out to the side and train the muscles incorrectly.

Sit-ups

Anything that jack-knifes the body – v-sit, straight leg lifts, some pilates, etc.

Getting straight up from a laying position – turn onto your side and push up from there.

Laying on your back over a Stability Ball.

Yoga poses that stretch the abs – up-dog, cow pose, ect.

Core exercises that require you to lift your head off the ground – modify these to keep your head down

Anything that causes your abdominal wall to bulge out.

Lifting / carrying heavy objects.

What to do...

Example Exercise for the Transverse Abdominis

Tummy Vacuum – there are many different versions of the tummy vacuum. This can be done on your hands and knees, with a ball behind your back, while standing and brushing your teeth, etc.

Table Top Single Leg Lowers – just be sure to hold your belly button in your spine. Do not let your lower back and abdominals release.

Leg Slides – begin with feet on floor, then work up to lifting them 2”-3” off

Side Plank

Side Plank Raises

Crunches with Stability Ball or Bender Ball ***depending on the stage of your rehabilitation***

Table Top

Reverse Crunches

Plank ***depending on the stage of your rehabilitation***

With all of the above mentioned exercises, it is EXTREMELY important that you are constantly aware of your abdominal wall and you make sure that you are pulling your belly button up and back, into your spine. This will ensure that you are actively engaging your Transverse Abdominal muscles and that you are on your way to a speedy rehab.

There is some question out there as to whether plank is safe to do with Diastasis Recti or not. All the research I have done comes down to this... as long as you are doing plank properly, yes, plank is safe. I personally did plank daily as part of my abdominal rehabilitation and it worked! That being said, you should make sure to properly support your stomach and really think of pulling your belly button up into your spine. This ensures that you are engaging the Transverse Abdominis. Plank will actively engage all the muscles of your midsection, including the rectus abdominis, external & internal obliques, transverse abdominals as well as the lower back... not to mention the glutes, lats, delts and pecs! This exercise truly a full body workout and I highly recommend it be added to all programs... again, as long as it is done properly. This is where a trained professional becomes necessary. Certified Personal Trainers are able to help you maintain proper posture and ensure safety throughout your workout. When dealing with Diastasis Recti, make sure you find a trainer that has the experience dealing with this specific problem. Not all Pre and Post Natal Specialists have dealt with Diastasis Recti and without the knowledge and experience necessary, they could cause more damage to the abdominals.

I am constantly researching Diastasis Recti and Postpartum Fitness. At this time, I am actively researching the affect of plank and diastasis recti. If I do find any strong evidence that plank should not be done while correcting an abdominal split, I will add a new post right away. The world research on postpartum fitness is still so new. Recommendations are changing constantly. It is important that you find a trainer that can work with you and is actively up to date on all things related to postpartum fitness. It is too easy to get certified and then just fall behind the times. If you are thinking about getting a personal trainer, meet with them first. Talk to them and see how you feel at the end of the meeting. Go with your gut and make sure they are properly qualified. This can be a whole other post... maybe it will be one day!

If you have questions, feel free to contact me. If you like my little tips and blogs, follow me!

Sandra

Twitter - @BeachesFitness

Facebook - www.facebook.com/BeachesFitness

www.beachesfitness.ca

Back Pain - As Simple As Stretching?

So, your lower back is sore and you can not figure out why... you have not lifted anything heavy lately, you have not been sitting in an airplane, you have a wonderful mattress and your kids are no longer in those awful car seats that weigh a ton.  So, what is causing all this pain?

It could be a lot of things, but more and more lately, I am finding clients with tight and / or twisted hips.  This can cause a lot of discomfort in the lower back.  The best solution for this problem is stretching, strengthening and maybe even a good massage.

Obviously, there are a whole list of reasons your back could hurt, but this is just one cause with a very simple solution.  By stretching out the muscles in the hips, glutes, legs and lower back, you can release the tension and allow your back to move freely, allowing you to move pain-free.

Here are some simple stretches to try.


1. Hip Flexor / Iliopsoas Stretch - Kneeling on one knee with the front leg at 90 degrees, push forward with your hips until you feel a nice stretch down the front of your hip.  Hold 30 sec - 1 min.

2. Hamstrings - Seated, with one leg straight out front and the other leg bent, lean forward (with your lower back straight) until you feel a stretch down the back of your leg (you may feel it behind your knee).  Hold for 30 sec - 1 min.  Repeat other leg.  ***Do not allow your lower back to round as stretching, this will place more pressure on an already vulnerable area.  Keep your back straight for this stretch and only go forward as far as you can comfortably.***

3. Gluteus Minimus - Laying flat on your back with your legs flat on the ground, pull one knee up to your chest and then, slowly and gently, pull the leg across your chest with your opposite hand.  Be careful to not over-twist your body.  You should feel this one in your outer hip.  Hold 30 sec - 1 min.  Repeat other leg.

***I can not find a picture of this one... I will draw one (badly, I am sure) and add it soon.***

4. Gluteus Maximus - Laying on your back, bend your first leg and place your other foot across your knee.  Pull the first leg towards you by the upper leg.  Keep your hips straight.  Hold for 30 sec - 1 min.  Repeat other leg.

5. ITB Roll-Out - Using a foam roller (or 3 tennis balls duct taped together), roll up and down, massaging and stretching out your ITB from your hip, down to your knee.  This is usually tight in runners, causing knee issues, but even without knee problems, it does not hurt to keep this band limber.  Roll for 30 sec - 1 min each side.

Hopefully, after a few days of stretching, you should feel a difference in your lower back.  Again, I am not saying this is the solution to all your back issues, but this is a simple first step to correcting / avoiding back issues.

Stretching is something we could all add to our daily routine.  It would be so simple to take 20 minutes each night and stretch before you go to bed.  Remember, when you stretch, do not over stretch.  You should feel the stretch, but it should never hurt... ok, the ITB Roll-Out may hurt (a lot) the first few times, depending on how tight it is... but, other than that, stretching should not hurt.  Breath while you are stretching and allow your body to enjoy and react to the stretch.

Hope this help with a few of your back problems out there!
Sandra
www.beachesfitness.ca

Breakfast - Why Is It Important?

If it is that you are trying to lose weight, or just that you are always running late and cutting out breakfast is the only way you can make it out the door on time... skipping breakfast is never a good idea.  You have heard it over and over again... "Breakfast is the most important meal of the day"... I am not sure I completely agree that it is the MOST important meal, but it definitely is the one most people are willing to skip, and really, no meal should be skipped.  Our body and brain need to be refueled through-out the day, so in order to keep sharp and on track with a healthy lifestyle, why would you skip ANY meal???

I am not going to get into how you should eat all day, this post is all about breakfast, so lets just keep it simple.  Why is breakfast so important?

Some experts believe that if you skip breakfast, your body goes into "starvation" mode... others believe this is not true.  Apparently, it takes days of not eating for your body to slow down and go into "starvation" mode.  I am not sure which is true, but either way, if you are not eating from dinner time and then you skip breakfast... you are looking at 18 hours of not eating!!!  That only leaves 6 hours to fit in all the nutrients you need.  So, do you then eat every hour from Noon - 6pm... or are you eating until midnight and then getting into bed?  This is also not a great idea... for many reasons, weight gain just being one of them.

They say that people who eat breakfast have a better chance of losing weight.  This may be because their metabolism is working properly, or this may simply be because these same people who are willing to take that 15 minutes in the morning and eat a proper breakfast, are also eating healthy and balanced meals through the day and not overindulging in poor food choices.  If you skip breakfast, there is a really good chance that by the time your lunch break comes along, you are so hungry, you grab the quickest thing available.  As we are all aware (if we want to admit it or not), the quick and easy food is not the healthy and balanced food.  One day I will do a post on packing a lunch and planning your dinners... this is the only way to ensure you are going to make proper choices and not the easy choice.

Now, if you are like me, you can not eat a big breakfast within an hour of waking up.  My body just does not process it well and I end up feeling like garbage.  So, why not split breakfast up?  Some days I will have a hard-boiled egg when I am getting started and then about an hour or so later, I will have some yogurt and fruit.  There is no rule saying that you have to have 3 large meals at 8am, Noon and 5pm... this is just what the norm is... that does not make it right for everyone.

Your breakfast should include protein and lots of fiber.  This will satisfy your hunger longer and keep you satisfied to lunch time... helping eliminate that mid-morning muffin... don't get me started on muffins.  The protein is easily attained from low-fat meat, eggs, nuts or dairy products.  Good high-fiber foods include fruit, vegetables & whole grains.  It is easy to have hard-boiled eggs in the fridge already prepared, add some fruit and a piece of whole grain toast to it and you have an easy, healthy breakfast.  Not so hard, is it?

Generally, I tell people to stay away from cereals.  I mean, the high-sugar cereals should be obvious bad choices, right?  But, if you really like cereal in the morning, there is nothing wrong with a bowl of whole-grain cereal, topped with fruit and low-fat milk.  Just be aware of artificial flavors and colours and the preservatives.  None of these are good for you, if you are trying to lose weight or not.

So, what are some healthy choices for breakfast?  Here is a great list I found at http://www.secretsofhealthyeating.com/healthy-breakfast-foods.html, just to get you started...

.

1. Cereal. Have a bowl of high fiber, whole grain cereal, with low fat milk. Add some freshly chopped fruit to it if you like. Bran cereals are high in fiber and will help you feel fuller for longer. Fruits such as kiwi fruit, apples or berries add a fresh, sharp taste to cereals.
2. Eggs. Have an egg for breakfast - poached, boiled or scrambled for a high protein meal. If you have the time, make an omelette, with fresh vegetables such as zuchinni, mushrooms and tomatoes.
3. Oats. instant oat porridge is an excellent quick way to have a healthy breakfast. Instant oats come in a variety of flavours, and can be jazzed up with flaxseeds, berries, nuts and honey for a delicious breakfast ready in five minutes.
4. Whole Grain Toast. 2 slices of toast spread with low fat dairy spread or cottage cheese makes for a simple way to start the day. If you have sweet tooth, you can have honey or jam with your toast. Have some sliced grapefruit on the side.
5. Smoked Fish. Try some smoked salmon or cod with a slice of whole grain toast, or a wholegrain roll. Add some grilled tomatoes or cottage cheese for flavour. The high protein content and healthy fats in this meal will keep your appetite under control.
6. Yoghurt. A huge range and variety of low fat yoghurts are available today for an easy and healthy breakfast. Add your favourite fruit to a bowl of yoghurt, or add yoghurt to your cereal for a healthy and tasty way to get the calcium your bones need. Yoghurt also help with weight loss.
7. Fruit Smoothie. A simple, fast and nutritous way to start the day is to make your own fruit smoothie, by blending non fat milk with two of your favourite fruits. Try a mix of frozen raspberries and banana, or orange juice and blackberries for example.
8. Protein Shake. For an instant and filling breakfast, have a protein shake. Add fruit or yoghurt to your shake for extra flavour.
9. Muffins. While most ready made muffins are high in fat and calories, you can bake your own muffins on the weekend, with wholemeal or bran flour for a healthy breakfast treat.
10. Baked Beans. These are high in protein and low in glycemic load, and are a fantastic way to start the day. Have baked beans on whole grain toast for a healthy and filling breakfast.

Hope this helps you understand why breakfast is so important and how easy it is to include it in your morning routine.