Seeing as it’s nearing the end of nutrition month, now is the time to realize the significance of making smart food choices to get you ready for spring and summer. Practicing healthy eating habits will ultimately lead to becoming a healthier individual. Not only will you maintain a healthy weight, but also you will reap the benefits of a more efficient digestive system, increased energy levels, better overall mood, clearer skin, an enhanced metabolism and immune system and most importantly, a decrease in the risk of many health related illnesses. Vancouver personal trainers would concur that by adhering and implementing certain guidelines, amazing results will occur. By making some basic changes to your diet and food choices, a healthier you will be the outcome.

Photo Courtesy of meglet127

Follow these guidelines and get ready to look and feel your best!

1. Eat breakfast! A healthy and balanced breakfast gives you fuel to start the day with energy and mental focus by eliminating the “starvation” mode, which occurred while you slept.
• Eat This
• Wholegrain cereal/bread
• Eggs
• Yoghurt
• Fresh fruit
• Not That
• Only coffee/tea or juice
• Sugary foods like doughnuts
2. Eat what’s alive! Fruits and vegetables have enzyme activity and are nutritionally rich to make your body thrive.
• Don’t eat food that is biologically dead! These foods are processed with high fat and sugar and are merely calories without any nutrition. Try to keep packaged foods to a minimum.
3. Make high fiber choices for your digestive wellness and to feel satisfied for longer
• Eat This
• Oats
• Spelt
• Barley
• Rye
• Brown rice
• Not That
• White bread
• White rice
4. Drink water! This is a vital component to healthy eating and constitutes a large percentage of our blood and brain. When you stay hydrated, you will think better and detoxify your body. Aim for at least 2 liters/day.
• Don’t drink high fructose fruit juice, excessive coffee or power drinks and soda pop.
5. Eat fish 3x/week! It is loaded with the beneficial Omega 3, is high in protein and is low in saturated fat.
• Limit your red meat consumption, especially excessively fatty cuts and processed meats.
6. Don’t be afraid of “good” fat because you need them to survive. If you have a balanced amount, the body will use the fat as a positive source of energy.
• Eat This
• Nuts/seeds
• Olive oil
• Fish oil
• Flax oil
• Avocadoes
• Not That
• Trans fats
• Deep fried foods
• Processed foods
7. Try to make low Glycemic Index choices in order to keep your blood glucose levels stable and fuel your brain and muscles. More GI info.
• Eat This
• Oatmeal
• Bran cereals
• Whole-wheat pasta
• Grapefruit
• Not That
• Cornflakes
• White bread/pasta
• Watermelon
8. Eat a rainbow of fruits and vegetables, especially leafy greens and lower sugar/carb options
• Eat This
• Spinach
• Romaine lettuce
• Kale
• Blueberries
• Strawberries
• Not That (limited)
• Potatoes
• Carrots
• Corn
• Watermelon

Making these easy changes to your eating plan will definitely assist you on a path for a healthier lifestyle. If it seems too overwhelming, try introducing them slowly into your diet. I assure you, as a Vancouver personal trainer, that following even a few of these guidelines will be advantageous to your health in so many ways. Take a stab at it now and give your spring/summer a kick-start.

About Cassandra: My passion for health and fitness, coupled with my teaching background, led me to becoming a personal trainer. I strongly believe in the necessity for an active, fitness oriented lifestyle which encompasses a balance of cardio, strength, flexibility and recreation and this has undoubtedly had an impact throughout my lifetime. It gives me great satisfaction to pass along my knowledge and enthusiasm with the highest standard of service, safety and professionalism to all those who want to adopt a lifestyle of physical and mental health and wellness. To book your appointment with Cassandra call us at 604.732.4884 or email ustoday!

We should consider ourselves privileged to live in beautiful British Columbia for so many different reasons. Not only do we have an outdoor playground year round, but also because of our geographical location, we have a climate that allows for a wealth of locally grown fruits and vegetables. By following seasonal guides of what is harvested at certain times throughout the year, there can be a natural flow to our consumption of fresh produce. This will impact our health, in addition to a number of other things. As a Vancouver personal trainer, I would like to share with you the abundant benefits of eating local.

Photo Courtesy of Kelowna09

1. Local food is fresher and better tasting. There is no need for it to be trucked or flown in from far away places. Who knows how long some imported fruits and vegetables have been sitting in their boxes waiting to be shipped?
2. Local food has a longer lifespan once it reaches your household. The food comes directly from a local farm, so there is little travel time involved between harvesting and purchasing.
3. Local food has less of a negative environmental impact because less fuel is needed for shipping. That means there is a reduction of our carbon footprint. Eating locally is like the “Greenpeace” of food!
4. You can maintain your local farmland and the greenspace in your area by eating local produce.
5. Local food promotes food safety because there is less chance of contamination through shipping and certain government guidelines decrease the chances of pesticide usage.
6. You can support your local economy by choosing local foods. Money spent at local farms, growers and restaurants that use local ingredients work to establish your local economy rather than corporations in other cities and countries.
7. You can encourage more variety by eating local due to the fact that there will be more demand and support for growing and raising more types of produce and livestock.
8. Eating locally produced food creates a sense of community. You will become connected to the people who raise or grow the food and create relationships with individual vendors at locally owned and operated businesses.

Start thinking BC and learn what’s in season. Check out this complete BC seasonal chart! Visit one of the many farmer’s markets in the lower mainland or give the U-pick farm stands a try. (it’s a really great way to spend part of a spring or summer day!) Make an attempt at growing your own fruits and vegetables if you have the space for a garden. Support the local grocery stores throughout town, which promote BC produced food such as: Choice’s, Green’s and Whole Foods. Check out restaurants that use local ingredients such as: Pair Bistro and C restaurant. Join myself, a Vancouver personal trainer, and take the pride and loyalty of being a British Columbian one step further and GET LOCAL!

About Cassandra: My passion for health and fitness, coupled with my teaching background, led me to becoming a personal trainer. I strongly believe in the necessity for an active, fitness oriented lifestyle which encompasses a balance of cardio, strength, flexibility and recreation and this has undoubtedly had an impact throughout my lifetime. It gives me great satisfaction to pass along my knowledge and enthusiasm with the highest standard of service, safety and professionalism to all those who want to adopt a lifestyle of physical and mental health and wellness. To book your appointment with Cassandra call us at 604.732.4884 or email ustoday!

We all look at food labels with good intentions in mind, but often they are so confusing that they can lead us astray. As consumers, we need to know how to use this information more effectively and easily. If we are better able to understand the actual meaning of these food labels, we are then capable of making quick and more accurate food choices to contribute to a healthy diet. As a Vancouver personal trainer, I assure you that I scrutinize each and every product that goes into my grocery cart and I’m going to give you a run down on how to make sense of reading those confusing food labels so you can also make wiser and healthier food selections.

Most food labels are divided into two parts. The “main/top” section gives specific information about a product such as: serving size, calories and percentages of daily value (%DV) and this information changes from one product to another. It allows the consumer to gauge if a product is low in DV (5% or less) or high in DV (20% or more). It can prove to be helpful when comparing different products. The “bottom” section acts as a footnote and provides the recommended dietary information of such contents as: fat, sodium and fiber. This information is standard and does not change from product to product because it is based upon a 2,000-2,500 calorie/day intake.

Let’s focus on the “main/top” section of a food label. There are certain aspects that need to be addressed. I will refer to each as they appear on any given food label.

1. Always check serving size and number of servings per product. Often this part of a food label is misleading because we think a serving is more than it actually is. Ask yourself how many servings am I consuming? It could be double or triple the mentioned amount.
2. Check the calories in each serving. You need to know how much energy is in each portion and if you are eating more than one serving, you must calculate the calories accordingly.
3. Limit the fat content (especially saturated fat) and be aware of the calories from fat number and %DV. You should aim to keep these as low as possible as too much could lead to obesity and health-related illnesses.
4. Watch out for sodium and sugar content, which might cause health problems, and try to aim for foods, which are high in fiber and protein. Check the %DV.
5. Get enough of the 13 core nutrients, which appear at the end of the label. These vitamins and nutrients will improve your health and reduce some diseases and conditions. For example: calcium intake will reduce the risk of Osteoporosis.

Have a look at the following example of a food label.

Other hints on understanding packaging are as follows: (this list of terms should mean):

• Fat-free – less than .5 grams per serving
• Low-fat – 3 grams or less per serving
• Reduced-fat – 25% less fat than the original product
• Light – 50% less fat/calories than the original product
• Low Cholesterol – 20 mg or less of cholesterol and 2grams or less of saturated fat per serving
• Sodium-free – less than 5mg per serving
• Sugar-free – less than .5 grams per serving
• High fiber – 4 grams or more per serving

Hopefully, after reading this blog, navigating a food label will be easier now. You will be able to compare products and make better choices. Having this knowledge will allow you to be more aware of the nutrition in the food you eat and possibly better manage any special diet concerns. Also, if there is ever a need to increase or decrease your intake of any nutrients, you now know where to look. Of course, checking the ingredients is essential as well and never forget to fill your grocery cart with an abundance of fresh fruit and vegetables.

About Cassandra:My passion for health and fitness, coupled with my teaching background, led me to becoming a personal trainer. I strongly believe in the necessity for an active, fitness oriented lifestyle which encompasses a balance of cardio, strength, flexibility and recreation and this has undoubtedly had an impact throughout my lifetime. It gives me great satisfaction to pass along my knowledge and enthusiasm with the highest standard of service, safety and professionalism to all those who want to adopt a lifestyle of physical and mental health and wellness.To book your appointment with Cassandra call us at 604.732.4884 or email us today!

The Glycemic Index (GI) is a measure of how quickly carbohydrate foods are digested and absorbed and is ranked by the speed at which glucose enters the bloodstream. Foods with high GI are absorbed quickly into the bloodstream and cause a rapid rise in our blood glucose levels. While foods with low GI are broken down more slowly over time and keep blood glucose levels more stable. (Slow is low!) Therefore, some carbohydrates will maintain your energy level for hours, but some will make your energy rise and fall almost instantly. Why is this so important you might ask a Vancouver personal trainer? Well, having stable blood glucose levels allows you to have available fuel for your brain and muscles. When our levels drop too low (hypoglycemic), you may feel tired, dizzy and unwell. In terms of exercise, this means that consuming low GI will promote lasting energy for endurance, so choosing to have them throughout the day and as a pre-workout meal is optimal. On the contrary, eating a high GI carbohydrate after a workout or during a long activity will quickly replace your lost energy and start the recovery process. (note: they can also act as a “top-up” just before exercising).

Photo Courtesy of TheCulinaryGeek

Low GI foods take longer to digest and therefore help delay hunger pangs, which may promote weight loss. By lowering your insulin levels, you can increase the fat- burning apparatus in your body. Try substituting your high GI choices with low GI foods to encourage feeling of fullness and satisfaction throughout the day. You may find that you overeat less and are better equipped to control your appetite.

Here are some examples:

High GI foods:

• White bread
• Baked potatoes
• White rice
• Cornflakes
• Watermelon

Moderate GI foods:

• Raisins
• Muesli (raw)
• Couscous
• Shredded wheat

Low GI foods:

• Grapefruit
• Low fat yoghurt
• Lentils
• Oatmeal
• Wholegrain pasta

For a more detailed list of foods checkout these GI handouts

So, as the title of this blog implies, not all carbohydrates are created equally. They fuel our bodies in very different manners and have a huge impact on our energy levels. On top of that, low Glycemic Index foods are ideal for losing weight because they slow the absorption from the stomach enabling you to feel sated for longer periods, stabilize your blood sugar levels, and in turn, reduce sweet and carb cravings. Your Vancouver personal trainer suggests you make an effort to reduce your high GI foods for lower GI foods and reap the benefits.

About Cassandra: My passion for health and fitness, coupled with my teaching background, led me to becoming a personal trainer. I strongly believe in the necessity for an active, fitness oriented lifestyle which encompasses a balance of cardio, strength, flexibility and recreation and this has undoubtedly had an impact throughout my lifetime. It gives me great satisfaction to pass along my knowledge and enthusiasm with the highest standard of service, safety and professionalism to all those who want to adopt a lifestyle of physical and mental health and wellness. To book your appointment with Cassandra call us at 604.732.4884 or email us today!

Calories are the energy currency of our bodies and can be defined as a unit of heat measurement used in nutrition to measure the energy value of foods. A calorie is the amount of heat energy needed to raise the temperature of 1 kilogram of water 1°C. Generally when referring to the energy content of foods, we traditionally use the “large calorie,” which is equal to 1 kilocalorie (kcal). Every function of the body, including the building up of cells, motion of the muscles, and the maintenance of body temperature, requires energy, which the body obtains from the food it consumes. Calories are not interchangeable with nutrients. Calories measure the energy that nutrients provide our bodies. “Not all calories are created equally” implies that varying nutrients have differing effects on the body, BUT, a calorie is always a calorie. Fats, proteins, carbohydrates and alcohol provide the following: 1 gram of fat=9 kcalories 1 gram of protein=4 kcalories 1 gram of carbohydrate=4 kcalories 1 gram of alcohol=7 kcalories

Photo Courtesy of USDAgov

Nutrition experts have computed daily calorie requirements in terms of age, weight, activity level and other factors (like metabolic rate), however, these tabulations serve only as guides and cannot, of course, embrace all individual variations. In addition, we often fail at estimating calorie intake. Using a journal, food scale and websites such as: myfitnesspal, fitday and dailyplate allow us to be more accurate with our intake. These sites are particularly helpful because you only need to input the type and amount of food and they compute the calories. They familiarize us with portion size and the calorie density of various foods.

So what does all this mean? The baseline is that if we consume more calories than we expend, the body will store excess energy as fat. If we expend more than we consume, weight loss will occur, but if we expend les than we consume, weight gain will occur. On average, women require approximately 2,400(active), 2,200(moderately active) and 2,000(sedentary) calories/day from age 19-30. These figures should be reduced by 200 calories for each activity level from age 31-50 and then reduced again by 200 calories for women 50+. Men aged 19-30 should have a calorie requirement range from 3,000(active), 2600-2800(moderately active) and 2,400(sedentary). Just like women, they must reduce calorie intake by 200 calories per level at ages 31-50 and then another 200 calories for 50+. more details on calorie requirements

Most of the calories an individual consumes are utilized for basal metabolism (the energy required to sustain the body’s function at rest), a small portion is used for digesting food and the remainder is available for physical activity. The energy output of a moderately active woman (31-50) might look something like this:

1. Energy for basal metabolism=1400 kcalories
2. Energy for physical activity= 500 kcalories
3. Energy spend digesting food= 200 kcalories 2100 kcalories

(note: to calculate your basal metabolic rate(BMR), we use the factor of 0.9 kcalories per kg of body weight for women and 1.0 kcalories per kg for men)

These figures and calculations are an approximation and are for weight maintenance. By adding extra physical activity each day, we not only affect our BMR immediately, but also on a longer-term basis by allowing our bodies to continue to burn calories and increasing our lean muscle mass, which elevates the energy level of our BMR. Additionally, a reduction in calorie consumption would be necessary for weight loss to occur and again once we’ve shed a certain amount of weight.

Vancouver personal trainers are strong supporters of an active lifestyle, for weight loss purposes and of course, general health. We can assist you in achieving your goals, but you must be accountable for your nutrition and calorie intake. I hope that this brief explanation of calories and activity level proved to be a helpful source of information and gave you a better understanding of food consumption and its effect on the body. Why not take it a step further and contact us at mfit.ca to rev up your system and burn those extra calories!

About Cassandra: My passion for health and fitness, coupled with my teaching background, led me to becoming a personal trainer. I strongly believe in the necessity for an active, fitness oriented lifestyle which encompasses a balance of cardio, strength, flexibility and recreation and this has undoubtedly had an impact throughout my lifetime. It gives me great satisfaction to pass along my knowledge and enthusiasm with the highest standard of service, safety and professionalism to all those who want to adopt a lifestyle of physical and mental health and wellness. To book your appointment with Cassandra call us at 604.732.4884 or email us today!

For thousands of years, our species ate to survive by hunting and gathering. They instinctively were able to balance calories put into the body and calories expended by the body. They ate in anticipation of scarcity, so in winter when food was less abundant they could stay warm and have stored energy. Our species is a product of our surroundings and the environment influences the systems that comprise and regulate our bodies. The hunting and gathering subsistence became obsolete with the onset of farming. A critical shift occurred with the introduction of agriculture and the domestication of animals. Though our digestive system has undergone very little change over time, our diet has changed drastically. Unfortunately because our food availability developed to be stable and abundant and the concept of mobile societies was replaced with a much more sedentary lifestyle, obesity and a host of diseases have reached epidemic proportions.

Photo Courtesy of tarale

As a Vancouver personal trainer, I like to stay in tune with the latest nutrition models and therefore I would like to share with you this introduction to the “Paleolithic/Caveman” Diet. This latest trend mimics our hunter/gatherer ancestors and focuses on foods found in nature for optimum health and physique. By consuming such foods as meat, fish, vegetables, eggs and nuts, the “Paleo” Diet maintains the belief that less obesity and disease will exist.

The key concepts of the “Paleo” Diet are as follows:

1. Eat a generous amount of fat and animal protein (preferably free range or grass fed). Choose less fatty cuts of meat and don’t eat salty cured meats.
2. Eat a lot of vegetables, excluding tuber vegetables such as yams and sweet potatoes and all legumes.
3. Consume fruits that are lower in sugar (like berries) and nuts and seeds that are high in Omega 3, but lower in Omega 6 (such as: walnuts, brazil nuts, pumpkin and hemp seeds). Nuts are to be consumed less often by individuals whose goal is weight loss.
4. Try to eliminate all cereal grains and grain-like seeds.
5. Try to eliminate vegetable oil (except olive/avocado in their raw form).
6. Eliminate sugar.
7. Eliminate all dairy products. (Note: we are the only species in the world that consumes dairy products beyond infancy and that being from another animal source).
8. Eat when you are hungry.

Though these ideas seem fairly basic, many people are concerned with the fact that the “Paleo” Diet seems to vilify grains and dairy, but condones saturated fat. That being said, the principle theory is to follow the nutrition that most closely resembles the hunter/gatherer way of life. Advocates for this diet strongly support that it leads to having a better handle on how nutrition influences our bodies and health, in addition to enhancing our performance and preventing obesity. Read further details about the Paleo Diet here

I hope this brief introduction to the “Paleolithic/Caveman” Diet from a Vancouver personal trainer has given you something to ponder. I suggest that taking from it what you personally feel is worthy is the best answer. Without sounding cliche, it has definitely left me with “Food For Thought”!

About Cassandra: My passion for health and fitness, coupled with my teaching background, led me to becoming a personal trainer. I strongly believe in the necessity for an active, fitness oriented lifestyle which encompasses a balance of cardio, strength, flexibility and recreation and this has undoubtedly had an impact throughout my lifetime. It gives me great satisfaction to pass along my knowledge and enthusiasm with the highest standard of service, safety and professionalism to all those who want to adopt a lifestyle of physical and mental health and wellness. To book your appointment with Cassandra call us at 604.732.4884 or email us today!

I think you will all agree that what you eat affects how you perform. Food gives you that extra edge to energize your workout, play that additional period in a game or reach the finish line of a big race. You need to fuel your body for any activity you partake in. Undoubtedly the type and duration of your energy expenditure has bearing on just how much and how often you need to fuel your body. For simplicity sake, however, and as a Vancouver personal trainer, I’m going to give you some details referring to a 30-90 minute workout.

Photo Courtesy of Wild Tofu

In order to feel energized and have adequate endurance throughout a workout, it is essential to feed your body beforehand. You must get the necessary fuel from quality carbohydrates, lean proteins, heart-healthy fats and fluids. Our muscles rely on carbohydrates (breads, cereals, fruits) for a quick energy source and protein is needed for building and maintaining muscles and healthy blood cells. These blood cells, in turn, deliver nutrients and oxygen to your working muscles. Finally, it is imperative to consume fluids (water) for hydration as they act as our body’s cooling system.

There are some important factors to keep in mind when making pre-workout food choices. Select well-tolerated and easy to digest foods. Before a workout it is not recommended to try a food for the first time or load up on very high fiber carbohydrates. Moderate lower fat protein/carbohydrate combinations are your best bet. Vancouver personal trainers might suggest: oatmeal or another type of cereal, nut butter and bread, fruit and yoghurt or even a smoothie containing the mentioned mixture of food groups. Of course it is also critical when to eat before engaging in an activity. Eating a lighter meal 1-2 hours beforehand will prevent feelings of light-headedness and weakness, but if you are consuming a larger meal, ensure that it is 3-4 hours prior to your workout or it may result in cramping and sluggishness.

During a workout of 30-90 minutes, fluids should be the only key aspect of fueling your system with some individuals requiring a fruit juice in addition to water. Obviously if you are training beyond 90 minutes, sports drinks and energy gels and bars are advised. Ensure that you consume these products before you feel fatigued to keep your endurance level up for the remainder of the activity.

As for post-workout fuel, it is vital to eat within 1-2 hours of completion in order to meet your “metabolic window”. A blend of protein and carbohydrate will be the building blocks for recovery and growth, by providing amino acids to the muscles, as well as replacing glycogen storage. If you are not going to eat a full meal afterwards, then make certain your snack consists of a nut butter, meat or cheese with either bread or crackers, nuts and dried fruit or even a protein shake. Don’t neglect the importance of replenishing your body.

These Vancouver personal trainer guidelines are just that, guidelines. Naturally everyone is different and you must pay attention to how you feel and your overall performance. I suggest monitoring how your body reacts to certain foods pre/post exercise by means of a nutrition journal. Then on your own accord, you can tweak what you consume to produce your best performance. Good luck and don’t neglect the importance of fueling your body. Read more info here.

About Cassandra:My passion for health and fitness, coupled with my teaching background, led me to becoming a personal trainer. I strongly believe in the necessity for an active, fitness oriented lifestyle which encompasses a balance of cardio, strength, flexibility and recreation and this has undoubtedly had an impact throughout my lifetime. It gives me great satisfaction to pass along my knowledge and enthusiasm with the highest standard of service, safety and professionalism to all those who want to adopt a lifestyle of physical and mental health and wellness. To book your appointment with Cassandra call us at 604.732.4884 or email us today!

March is nutrition month and though it is relatively easy to monitor our diet at home, navigating a menu in a restaurant can be a challenge. Many of us are forced to eat out often due to our work or travel schedules and as consumers, we need to recognize how to make healthier choices. Restaurant menus pitch fat free, low carb, low calorie and high fiber items, but these healthier options frequently are misleading. Discrepancies between what the menu boasts and what is true can be quite obvious. Rather than relying on the information provided by the restaurant, why not stick to these Vancouver personal trainer’s dining out tips.

Photo Courtesy of Seattle Municipal Archives

• When ordering a salad, choose one with mainly vegetables and ALWAYS ask for the dressing on the side or nothing at all. You can dip the prongs of your fork into the dressing before each bite and save an incredible amount of calories. Avoid Caesar salad, which is loaded with fat and calories.
• Be aware of key terms for preparation and pay attention to the description of the food item. Stay away from anything “fried” or “sautéed”, which are not only packed with fat but are often accompanied by a dip or sauce. Good choices would be “steamed”, “grilled”, “broiled”, and “poached”.
• Banish the bread basket! Simply ask your server to either not bring it at all or have them take it away when they do. If you hungrily sit down to a meal, you will likely eat at least one piece of bread before you even order. Why consume such empty calories?
• Try either ordering an appetizer as an entrée or sharing an entree with the person you are dining with. Restaurant portions are usually far larger than necessary, yet we somehow feel compelled to finish everything on our plate. More portion size info.
• Don’t hesitate to order “off” the menu. Make special requests for lean protein, extra veggies and local fare. (some local fare details) After all, the customer should be king…or queen!
• Eat your calories, don’t drink them! Especially at lunch, skip the high calorie juices and sodas and opt for good old water. If you have wine with dinner, slowly sip it to make it last throughout the evening.
• Always try to eat slowly and savour each and every mouthful. Not only will you truly get more enjoyment from all the flavours, but also this will allow your brain to register when you’ve reached that satisfied “full” feeling.
• Finish off a meal with fruit or a token taste of the communal table dessert. Don’t order your own and be tempted to finish the whole serving. (you know you will!)

So, for those of you that eat several meals out per week, try to keep these valuable tips in mind. As a Vancouver personal trainer (and avid “foodie”), I promise that not doing so will lead to those nasty extra pounds creeping on, not to mention, less than desirable nutrition. Enjoy your dining out experience, but don’t let it sabotage your diet plan.

About Cassandra: My passion for health and fitness, coupled with my teaching background, led me to becoming a personal trainer. I strongly believe in the necessity for an active, fitness oriented lifestyle which encompasses a balance of cardio, strength, flexibility and recreation and this has undoubtedly had an impact throughout my lifetime. It gives me great satisfaction to pass along my knowledge and enthusiasm with the highest standard of service, safety and professionalism to all those who want to adopt a lifestyle of physical and mental health and wellness. To book your appointment with Cassandra call us at 604.732.4884 or email us today!

Heart month is just coming to an end and at Momentum Fitness, our personal training studio in Vancouver, we are finishing the final few minutes of our 29 Hours in 29 Days challenge. This was a fantastic challenge to bring awareness to Heart Month by asking everyone who participated to try and get an hour a day of activity, any activity. Last weekend we took a fantastic group of 11 up Cypress Mountain and did some snowshoeing for two and half hours. If you have not been it is really a great way to spend the day. Our guide, Mark, was super and full of knowledge on the mountain. For instance Cypress Mountain is not even the name of the mountain we were on. It is the bowl between Black Mountain, Hollyburn Mountain and Mt. Strachan. As a personal trainer I highly recommend that everyone in Vancouver get up the mountain and do some snow shoeing, ask for Mark. And check out our photos from the day here.

Photo Courtesy of dboy

What is next at Momentum Fitness?

March is Nutrition Month and since we are in the business of healthy lifestyles our March challenge of course is going to be centered on nutrition. We are asking all of our personal training clients and their personal trainers to either give up a food or beverage vice for the whole month, yes all 31 days or add in that thing that you know you are missing – how is your fibre intake? For some it may be alcohol for others coffee or chocolate but the goal is the same, make a change in how you consume calories and you will be surprised at the success you will have.

What am I doing? For those that know me they will see my March challenge as not possible. I am becoming a vegetarian for the month. You see I am a huge meat eater, almost every meal to be honest, and I love to BBQ so going meatless is a huge sacrifice for me. It is not that I do not eat veggies but to just eat them seems not right. Also I am not going to be a typical Vancouver vegetarian that eats fish and chicken. I am going all in, no flesh of any kind and I’ll even drop the eggs off the menu. Before you ask I am keeping the diary, I’ll need some cheese to make all these veggies go down easier.

The Challenge

For everyone out there the gauntlet is tossed. Pick it up and choose a food or beverage that you currently over indulge in and eliminate it for the 31 days of March. Think no more sugar or how about no bread or go gluten free, it does not really matter any change of eating habits can yield some surprising results.

Have a great March; I’ll be munching on some carrots now.

Check out these great Nutrition Facts:

• 39 Popular Food and Nutrition Myths
• Get the Real Deal on Your Meal

You may not think of your heart health as an urgent matter at this point in time, especially if you’re young and healthy. However, taking the time to review a few aspects about yourself now may shed some light on what could potentially happen later in life. As a Vancouver personal trainer, health and fitness are my major concerns. Through current professional development within this field, I am able to keep my clients informed, but often I need to research issues more extensively to further my knowledge. Gathering additional details regarding heart health is no exception, and I’d like to share some facts with you. The following information is a 7-point heart health check for you to consider.

Photo Courtesy of RambergMediaImages

1. Talk with your doctor. It is up to you as a patient to speak to your doctor about lifestyle and concerns. Often a visit to the doctor is about one issue in particular and discussions about other matters are neglected. Even if you lead a healthy lifestyle, ensure that you get blood pressure readings, as well as cholesterol and diabetes 2 tests regularly.
2. Genes and Ethnicity. Those of you who have had parents with a history of heart disease have a 70% higher risk of also suffering from these ailments. For men 55+ and women 65+(post menopause), (read more about heart disease and women) extra caution and routine check ups are strongly advised. Also, research indicates that African-Americans, Mexicans and North American Aboriginal people are more susceptible to heart disease.
3. Waist Size. Having abdominal fat greater than 40 inches for men and 35 inches for women substantially increases your risk. Measure your waist and find out now!
4.  Smoking. If you smoke, you have a 9x higher chance of suffering from stroke and heart related illnesses. The more you puff, the greater your risk.
5. Snoring. If you snore, you might have sleep apnea, which is a disorder that causes your airway to partially collapse and interrupt your breathing. This could severely boost heart disease risk due to the increase in your blood pressure.
6. Diet. You are what you eat! A diet rich in dietary fiber, omega 3 and lower fat options will decrease your chances of developing heart related ailments.
7. Activity Level. If you don’t exercise your heart, it won’t be forgiving later in life. Read the recommendations from my heart health exercise tips blog

Though some of these points are common knowledge, others might have proven to be eye openers. Try to take control of your heart health now and don’t wait until it could be potentially too late. 1) Talk to your doctor and get the necessary tests done on a regular basis 2) review your family history and read up on your ethnic background and its potential health risk factors 3) measure your waist and lose those hazardous inches around your mid-section 4) quit smoking 5) see a sleep specialist if you snore and listen to your Vancouver personal trainer and get your 6) proper nutrition and 7) MOVE your body!

About Cassandra: My passion for health and fitness, coupled with my teaching background, led me to becoming a personal trainer. I strongly believe in the necessity for an active, fitness oriented lifestyle which encompasses a balance of cardio, strength, flexibility and recreation and this has undoubtedly had an impact throughout my lifetime. It gives me great satisfaction to pass along my knowledge and enthusiasm with the highest standard of service, safety and professionalism to all those who want to adopt a lifestyle of physical and mental health and wellness. To book your appointment with Cassandra call us at 604.732.4884 or email us today!