Healthy Egg Nog Alternative

Thanks to Janice here's a delicious low-fat Egg Nog recipe for you to try. The regular store bought variety will cost you up to 350 calories per cup and isn't nearly as good for you.

Egg Nog (low fat)

Ingredients:

Egg substitute equal to 6 eggs

2 cups skim milk

1/4 cup sugar

1 tsp vanilla

1 cup low fat frozen yogurt

1/2 tsp. nutmeg

Combine ingredients in a blender and mix. Chill for 4 hours in the refrigerator. Sprinkle with nutmeg and enjoy! Makes 10 1/2 servings.

Holiday Fitness Fun!

It's tempting to put off your exercise program until January. Well, why not make it fun & get the whole family involved. Here's a Christmas Boot Camp game to try over the holidays that our class had some fun with this session. Feel free to change up the exercises to suit your audience and add variety.

"12 Days of Boot Camp" - (to the tune of the "12 Days of Christmas")

Do the first exercise, then the second and first, then the third, second and first etc... until you've completed all 12 exercises.

Here's how it goes...

On the first day of boot camp our instructor had us do:

• 1 Ballet Twirl

On the second day of boot camp our instructor had us do:

• 2 Lunge Jumps
• 1 Ballet Twirl

On the third day of boot camp our instructor had us do:

• 3 Burpies
• 2 Lunge Jumps
• 1 Ballet Twirl

On the fourth day of boot camp our instructor had us do:

• 4 Plank Jacks
• 3 Burpies
• 2 Lunge Jumps
• 1 Ballet Twirl

On the fifth day of boot camp our instructor had us do:

• 5 Sumo Squats
• 4 Plank Jacks
• 3 Burpies
• 2 Lunge Jumps
• 1 Ballet Twirl

On the sixth day of boot camp our instructor had us do:

• 6 Twists
• 5 Sumo Squats
• 4 Plank Jacks
• 3 Burpies
• 2 Lunge Jumps
• 1 Ballet Twirl

On the seventh day of boot camp our instructor had us do:

• 7 Suicide Runs
• 6 Twists
• 5 Sumo Squats
• 4 Plank Jacks
• 3 Burpies
• 2 Lunge Jumps
• 1 Ballet Twirl

On the eighth day of boot camp our instructor had us do:

• 8 Grapevines
• 7 Suicide Runs
• 6 Twists
• 5 Sumo Squats
• 4 Plank Jacks
• 3 Burpies
• 2 Lunge Jumps
• 1 Ballet Twirl

On the ninth day of boot camp our instructor had us do:

• 9 Butt Kicks
• 8 Grapevines
• 7 Suicide Runs
• 6 Twists
• 5 Sumo Squats
• 4 Plank Jacks
• 3 Burpies
• 2 Lunge Jumps
• 1 Ballet Twirl

On the tenth day of boot camp our instructor had us do:

• 10 Squat & Kicks
• 9 Butt Kicks
• 8 Grapevines
• 7 Suicide Runs
• 6 Twists
• 5 Sumo Squats
• 4 Plank Jacks
• 3 Burpies
• 2 Lunge Jumps
• 1 Ballet Twirl

On the eleventh day of boot camp our instructor had us do:

• 11 Ski Jumps
• 10 Squat & Kicks
• 9 Butt Kicks
• 8 Grapevines
• 7 Suicide Runs
• 6 Twists
• 5 Sumo Squats
• 4 Plank Jacks
• 3 Burpies
• 2 Lunge Jumps
• 1 Ballet Twirl

On the twelfth day of boot camp our instructor had us do:

• 12 Push-ups
• 11 Ski Jumps
• 10 Squat & Kicks
• 9 Butt Kicks
• 8 Grapevines
• 7 Suicide Runs
• 6 Twists
• 5 Sumo Squats
• 4 Plank Jacks
• 3 Burpies
• 2 Lunge Jumps
• 1 Ballet Twirl

Strategies for Fighting the Holiday Buldge (Part 2)

Now that party season is in full swing, this is not the time to loose control. Here are a few additional strategies for minimizing that stubborn holiday weight gain.

1) Get 80% of the pleasure for 20% of the Calories

The first bite always tastes best. Scientist say that the more we eat of a certain food the less pleasure we derive from eating it. So instead of depriving yourself altogether, enjoy just a bite or two of your favourite dessert.

2) Beware of Liquid Calories

Use caution and moderation when indulging in alcoholic and other sugary. The calories add up quickly, with most containing anywhere from a 100 to 250 calories per beverage. Alcohol, in particular, tends to also make us feel carefree, leading us to indulge in other delicacies more than we should. So the best strategy is to drink at least 2 glasses of water for every alcoholic or sugary beverage you consume. That way you can spend more of your calorie budget on those delicious holiday treats.

3) Bring a Healthy Option

It's a potluck and you need to bring something. Go for the fruit plate or veggie tray and load-up. Green veggies and most fruits have a high water content and are rich in fibre, making you feel fuller longer.

Strategies for Fighting the Holiday Bulge (Part 1)

Most people gain at least a few pounds leadingup to Christmas and New Years. The bad news is weight gained over the holidays usually isn't lost during the rest of the year. The cause of course is too much food and too little exercise. Over the next few weeks I'm going to share with you a few strategies that will help you enjoy the holidays and not have any regrets come January 1.

1) Eat before you party

Do you really think you will be able to resist your favourite delicacies when you're starving?Having a protein shake or maybe some low-fat yogurt and berries before heading out to a big holiday dinner or party should help you fight your temptation to binge.

2) Ramp up your Cardio

With all the parties, decorating, shopping and other festivities, this is when people typically cut back on their workouts. Make it a priority not to let this slide. You'll burn max calories by increasing your cardio workouts during this time; and it's especially effective to go for a hard workout right before a holiday meal. For the next few hours your metabolism is on fire and is much more effective at burning off high-calorie, high-fat food, which will otherwise lead to unwanted pounds.

3) Last will Come First

When it comes to eating, SLOW DOWN. Pretend you're in a race where being the last to finish is the target. It takes 20 minutes for our brains to tell us we're full, so the slower you eat the less calories you will likely consume.

Developing a Workout Plan that's Right for You...

It all comes down to your fitness goals. Are you looking for increased strength, reducing body fat or maintaining your current fitness levels? Here are a few things for you to consider when developing your weekly regime.

How often should you workout & for how long?

The minimum prescription for aerobic exercise is 30 to 60-minutes, 3 to 5 times a week. Those that are trying to reduce body fat, should be on the higher end of these ranges. To tone and build muscle mass, strength training should typically be performed 2 to 3 nonconsecutive days per week with each session lasting 30 to 45-minutes. If your goal is increased strength, at least 1 or 2 of your strength training workouts needs to include medium to heavy weights with a combination of medium (12-15) and low (8-11) repetitions. Your last repetition should be difficult with good form or you need to up the weight. Experts are saying that adding in 2 or more weekly circuit training workouts (that combine high repetition strength training and cardiovascular fitness with minimal breaks) can dramatically improve your overall fitness levels. These workouts are amazing for blasting fat & calories, improving cardiovascular fitness and building lean body mass.

What about my body type?

Another important factor to consider is your body type. In the 1940's Dr. William Sheldon divided people into one of three categories. Mesomorph's build muscle easily and do not have to work hard to keep fat off. Ectomorphs fight for every ounce of muscle they gain. They tend to be flat chested and have a delicate build. While, Endomorphs have no trouble building muscle but tend to fight hard to lose body fat. They are more at risk for heart disease, diabetes and being over weight. Considering your specific makeup, here's a quick guideline:

Mesomorph: 3-4 cardio sessions a week (30-45 minutes each), 2-4 strength workouts per week (45-60 minutes each) - vary workouts with light, medium and heavy weights

Ectomorph: 2-3 cardio sessions a week (20-30 minutes each), 2-4 (30 minute strength workouts each week) - use medium to heavy weights

Endomorph: 4-5 cardio sessions a week (30-60 minutes each), 3-4 strength workouts per week (30-45 minutes each) - use light to medium weights

Please let me know if you have questions or need help with setting up a workout regime that's right for you. It's also important you consult with your physician before staring any new exercise program.

Green Tea: One of the World's Healthiest Beverages

The Chinese have known about the health benefits of green tea for hundreds of year. They've used it for centuries to treat everything from headaches to depression. More and more studies both in Asia and the west are confirming that green tea provides some very important health benefits.

The secret ingredient in green tea is a powerful antioxidant called epigallocatechingallate (EGCG), which is known to inhibit growth of cancer cells and kill cancer cells without hurting healthy tissue. It is also known to lower cholesterol levels which can lead to heart attack and stroke. There is also more and more research showing that green tea can help dieters. It seems to help increase your bodies metabolic rate, inhibit the absorption of fat and can act as a natural appetite suppressant. It has been shown to be an effective means of preventing blood clots, dental decay as well as inflammation in the body (like arthritis). It can also help strengthen your immune system.

With all these benefits, it's a great idea to drink green tea regularly. Just be careful how much you drink, especially close to bedtime. It contains caffeine - about 1/3 to 1/2 of what you'd find in a regular cup of coffee. I also just discovered that drinking any variety of tea (including green tea) can inhibit your ability to uptake iron. So if you know you're on the low side, avoid this tasty beverage around meal time.

Are you Getting your Vitamin ZZZ's?

Rest is a vital component of any exercise program. You should take a minimum of 1-rest day every week; and most people also need a 1-week break every 6-weeks. It's important to listen to your body, as over training can dramatically slow down your results and result in injury. Once the muscles have been stressed they take up to 48-hours to fully recover. It is not recommended to train the same body parts on consecutive days. It's also vital to sleep eight to nine hours every night so the body can recover fully.

Not only is sleep an important part of staying fit, it is also vital for good health. Lack of sleep over the long-term can have disasterous impacts on your weight loss efforts, ability to concentrate and can lead to mood swings, irritability and even depression.

Here are some tips for promoting a good night's sleep:

• Go to bed early, ensuring you get at least 8-hours of shut-eye each night.
• Take time to unwind and relax before hitting the sack. A warm bath and herbal teas (like chamomile) have been found to promote relaxation and help you fall asleep.
• Avoid caffeine and nicotine later in the day. These stimulants can raise your blood pressure and give you extra energy.
• If you're a craving an afternoon nap, go for it, but limit yourself to 20-minutes or you may make falling asleep at night problematic.
• Try to avoid snacking at least 2-hours before bed. As your metabolism starts working to digest food, your energy levels will rise. If you need to eat close to bedtime, keep it small and avoid high-fat foods. Warm milk, a low fat yogurt or even a small bowl of cereal are good options.
• If sleeplessness is common for you, please consult with your physician. You could be suffering from a sleep disorder like sleep apnea or insomnia, which can be dangerous for your health. The sooner you get professional help the better!

How Hard do I Need to Workout to get Results?

There is truth to the old saying "no pain no gain". Not only do you need to change up your workout regime regularly by adding new exercises and activities, to see noticeable results, you also need to tax your muscles and your heart beyond what they are used to. The principle of overload states that you need to put greater load on the body for change to take place. Our bodies will adapt and then a different stimulus is required for change to continue. This means gradually adding more weight to your strength routines is vital for progression, as is increasing the intensity and duration of your cardiovascular workouts.

For those gals in my boot camp, your fitness level gains last session were impressive. To keep the momentum rolling through the holiday season, it's time to up the anti. Here's our winter challenge - I'll keep introducing new exercises with greater intensity, giving our bodies the shock they need for continuous improvement. What I need you to do is bump up your loads. If you're used to 5 pounders, go for 8's this session. If you've been using 8's bump it to 10's. Our goal is to do enough repetitions where the last few reps are significantly difficult (with good form of course).

80's Fitness - Girls Who Just Want to Have Fun!

Think Cyndi Lauper, Michael Jackson, Jane Fonda, leg warmers, and tons of fun! Our boot camp today was all that and so much more. Thanks everyone for being such a great sport today. I've never laughed so hard or made a bigger fool of myself!!! I think we should make it an annual event. What about you?

Thanks Karen for bringing the thigh master & dressing for the occasion.

You looked amazing!

7 Reasons to Eat Chocolate

Do you crave chocolate? Well, I have some great news!

Dark Chocolate (with 65% or higher cocoa content) has many health benefits. Here's seven good reasons to indulge guilt free. Just don't eat a pound a day! It's still a high-calorie, high-fat food - so enjoy but only in moderation.

Benefit #1: It's full of many important nutrients like potassium, magnesium, calcium and vitamins A1, B1, B2, D and E.

Benefit #2: It stimulates endorphin production and contains the "feel good" hormone serotonin, which can elevate your mood, reduce pain and act as a natural stress-reducer.

Benefit #3: It contains antioxidants that protect the body from free radical damage, which can lead to heart disease. Dark chocolate contains eight times the antioxidant power that you find in strawberries.

Benefit #4: Studies show that small amounts of dark chocolate everyday can reduce blood pressure and lower cholesterol.

Benefit #5: It's great for muscle recovery. That's why many athletes consider low-fat chocolate milk to be one of the best post-recovery snacks around.

Benefit #6: Research on rats has found that increased chocolate intake can lower a number of inflammatory chemicals in the brain, thereby suppressing migraine symptoms.

Benefit #7: It tastes great & even a small amount can help curve cravings.

Mix it Up!

To get the best results and ward off boredom, it's important to continually mix up your workouts. Going for a swim, bike ride, hike or playing a game of tennis or racquetball are all great workout options. With the winter months approaching quickly, you may also want to consider adding a new workout DVD to your collection or check out your local library.

Some of my recent picks include Jari Love's ' "Get Ripped 1000 or Get Extremely Ripped". I also love Jillian Michael's "30-day Shred". P90X's "Ab Ripper" is also a great core workout. I know Judy really likes Valerie Bertinelli's "Losing It and Keeping Fit".

If you have any recommendations, I'd love to hear about them. Please post your faves below.

Are you Vitamin D deficient?

A study at the University of Calgary reports that 97% of Canadians are deficient at some point every year. Lack of vitamin D may be more serious than you think. It's absolutely crucial for the absorption and metabolism of calcium and phosphorous, which have various functions, especially the maintenance of healthy bones. Vitamin D is also a good way to arm yourself against disease, especially the common cold. Studies show that having adequate vitamin D will reduce your risk of osteoporosis, heart disease, diabetes and cancer. Low vitamin D, on the other hand, has been linked to higher body fat and decreased strength and can even lead to depression, muscle pain and birth defects.

How Much is Enough?

During your annual physical ask your doctor to test your vitamin D blood levels to see where you're at. No one knows exactly how much Vitamin D we need. Some say 400-600 UI per day is enough. However, the Canadian Cancer Society recommends 1,000 UI daily for all Canadians. Many vitamin D researchers now believe even more would be beneficial.

How to Increase my Vitamin D Levels?

Although increasing your sun exposure is a natural solution, in Canada‚ our northern climate means UVB levels in sunlight are too weak 4-6 months of the year for our bodies to produce any vitamin D. There are only a few food sources of vitamin D. Good sources of vitamin D are fortified foods like whole grain cereals and beverages like milk and soy beverages. Fish, liver, and egg yolk are the only foods that naturally contain vitamin D. If you do not eat vitamin D rich foods often, you may want to consider taking a vitamin D supplement, especially in the winter months when exposure to sunlight is limited.

Is Hummus a Healthy Snack?

This middle Eastern delicious spread or dip is a great alternative to any of its mayo based cousins. That being said, the homemade version seems to be quite a bit better for you than the store-bought pre-packaged variety. Coming in quite a bit lower in fat and calories.

One tablespoon of typical homemade hummus has 23 calories, 1.3 grams of fat and 1.1 grams of protein. While an equivalent mayo-based dip has more than double the calories and is made up of 75% fat (most of it saturated) with little to no protein.

Hummus is a great source of protein, potassium and fibre. It is also rich in iron, vitamin C, vitamin B6 and Omega 3 fatty acids. It's a fave among diabetics with a very low glycemic index (around 12). This means it won't raise your glucose levels quickly and will keep you feeling full and satisfied.

To increase it's nutritional value even more, use it as a dip with a variety of veggies or stick to a moderate amount of whole wheat pitas. If you live in Edmonton, try the fresh-baked whole wheat pitas from "The Happy Camel" on the west end. They are out of this world! Thanks to Janice and my Dad I tried them yesterday for the first time.

Below is a delicious and easy-to-make recipe for you to enjoy over the holiday weekend. Thanks to Amel for sharing this delicacy.

Hummus

1 can chick peas

1/4 cup Tahini

1 1/2 clove garlic

1/2 tsp salt

1/4 cup lemon juice (fresh)

Drain chick peas but reserve some liquid. Add everything to food processor and blend until smooth. Add some of the reserved liquid if it is too thick. Drizzle olive oil on top with a sprinkle of paprika. Dress with chopped tomatoes. Delicious!!!

Happy Thanksgiving everyone!

Drink Water & Lose Weight!

Are you serious?! Well, I've found more than one nutrition expert who agrees. "If you drink eight to ten cups of cold water each day, you'll burn an extra 400-500 calories," says Oxygen Magazine. It takes 3,500 calories to lose a pound, so that's one pound every week just by drinking water. The idea is that the water must be COLD, because then your body has to use energy to heat it up to body temperature, burning an extra 50 calories per cup.

Regardless of the weight loss benefits, water is your friend! The human body is made up of more than 70% water and drinking enough is one of the most important things you can do for your health. It's recommended you drink at least 8 glasses of water each and every day. To be precise, you need to drink a 1/2 oz of water per pound of body weight to be fully hydrated. If you drink any caffeinated beverages, you need to increase this by 2 glasses for every cup you drink. Are you wondering if you'll ever leave the bathroom?

Dehydration is commonly cited as one of the most common culprits of disease and infection. Water helps your body flush out harmful toxins that will make you feel tired and sluggish. It helps your organs and joints to work better and helps to relieve muscle discomfort. Your skin will also look younger and your wrinkles will be less visible.

If you don't like the taste of plain water try adding lemon or orange slices. Herbal teas are also a great water substitute. You may also want to consider Isagenix's energy drink called "Want More Energy" . It's very low in calories and sugar and is loaded with vitamin A, B and C. Energy drinks are recommended to help replace electrolytes for anyone who works out vigorously for 60 minutes or more. Just be careful as not all energy drinks are equal. Many are high in sugar, calories and sometimes even contain caffeine or artificial sweeteners.

So drink up! Your body will thank you!

How Healthy are you?

Although good health is not completely in our control, there are several lifestyle choices we can make to improve our level of health and well being. I’ve boiled it down to six primary factors….

1) Nutrition 2) Exercise 3) Water 4) Sleep 5) Supplementation 6) Stress

Here’s a quick quiz to give you an idea how you’re doing….

1) Are you eating 5-6 healthy, well-balanced meals per day?

1) Never 2) Sometimes 3) Usually 4) Always

2) How many times per week do you indulge in some form of junk food?

1) Almost everyday 2) 4-5 3) 2-3 4) 0-1

3) Are you drinking 8-10 glasses of water everyday?

1) Never 2) Sometimes 3) Usually 4) Always

4) Are you exercising regularly (3-4 times) per week with a minimum of 1 rest day?

1) Never 2) Sometimes 3) Usually 4) Always

5) Does your exercise regime include a good balance of cardiovascular exercise (min. 3 times per wk. / 30 minutes each) and strength training (min. 2 x per week)?

1) Never 2) Sometimes 3) Usually 4) Always

6) Are you taking extra nutritional supplements (as recommended by your doctor) on a daily basis?

1) Never 2) Sometimes 3) Usually 4) Always

7) Are you making time for yourself to have fun & relax?

1) Never 2) Sometimes 3) Usually 4) Always

Now add up your score. If you scored between….

7 - 14: You have some work to do. I challenge you to set some serious goals for yourself and stick with it. Let me know if you’d like some help with this or would like an accountability partner.

15 - 21: You’re on the right track but there is room for improvement. Select one or two areas and focus on developing some new habits over the next few weeks.

22+: You’re doing great! Keep up the good work.

The Ultimate Exercise for Toned Legs!

There is nothing like the squat to tone up your lower body! It's one of the few exercises where you are targeting all the muscles in your hips, glutes and thighs. There really isn't another exercise out there that will get you results more quickly or effectively.

How To:

1. Stand with your feet hip-width apart. For added intensity, hold your weights at your sides.
2. Bend your knees lowering into your squat, keeping your knees behind your toes.
3. Imagine you're sticking your butt out behind you, but keep your core upright and contracted.
4. Ideally come down to where your thighs are parallel to the floor. Pause slightly and then press into your heels as you stand up.
5. Repeat for 2-3 sets of up to 20 reps per set.

Safety Tips:

• Warm-up for at least 5 minutes with a light jog or march
• If you have knees problems, play it safe and don't go past parallel
• Do not lift your toes or your heels
• Keep your core tight throughout the exercise
• As you come down you should be able to see your toes
• Make sure your form is perfect before adding weight

Squats are used by athletes of all abilities to improve performance and avoid injury. With ski season approaching quickly, let's get squatting!

Protein - Are you Getting Enough?

Getting enough protein in your diet is very important for building strong muscles and bones, as well as for maintaining a healthy immune system. Protein is made up of amino acids that the body uses to repair cells, and it's an essential part of a healthy diet. While extremely high protein diets can be unhealthy leading to heart disease, stroke and kidney stones, too little protein is also problematic leading to low energy, over eating and a loss of lean body mass. Bottom line, if you don't eat enough you won't get the results you want from your workouts.

How Much Protein do I Need?

This depends on your age, sex, health and activity level. If you're active and into consistent strength training, you definitely need more than the average person. Experts recommend anywhere from 0.8 to 1.8 grams of high quality protein per kg of body weight depending on your activity level.

Calculating Your Protein Needs:

First determine your weight in kilograms (kg). To do this divide your weight in pounds by 2.2. So if you're 150 pounds (divided by 2.2) you'd weigh 68 kilograms. Then multiply your weight by the number of grams you require per kg. Here's a guideline:

0.8 to 1.o grams per kg (for the average Canadian)

1.2 to 1.4 grams per kg if you participate in endurance type sports

1.6 to 1.8 grams per kg if you participate in a strength sport (like strength training)

So an average Canadian weighing 150 pounds or 68 kgs would require approximately 68 grams of protein daily.

Good Protein Sources:

Here are a few protein rich foods to ensure you're getting what your body needs-

Grilled Chicken Breast (100g): 32 grams

Baked Salmon (100g): 22 grams

Whey Protein Shake (perfect for a post-workout snack): 20-30 grams

Large Egg: 6 grams

1/2 Cup Cottage Cheese: 15 grams

1 Cup of Milk: 8 grams

2 Tablespoons of Peanut Butter: 8 grams

1/4 Cup Edamame Beans: 13 grams

Not only is it important to eat the right amount of protein, it's also recommended to pair your protein with healthy carbohydrates and fats (especially important right after your workout). This will control blood sugar spikes enhancing your fat loss results. One of my faves is to pair an apple with a tablespoon of organic peanut butter or to have a low fat yogurt with a 1/2 cup of berries.

Most importantly, make sure you talk to your doctor or a registered dietitian to ensure you're selecting the right foods for your specific dietary needs.

Quinoa - A Super Food Worth Checking Out!

Quinoa is a great addition to your grocery list. Although many people mistake it for a grain, it's actually the seed of a leafy plant that's related to the spinach family. Organic and grown in the Andes Mountains of Ecuador. Its small, round texture almost reminds you of rice.

Quinoa is gluten free, very high in protein and includes all nine essential amino acids. One cup cooked has about 9 grams of protein and only 250 calories. Lots of protein and fewer calories. No wonder it's growing in popularity!

It's also an excellent source of potassium, magnesium, iron, copper, phosphorous, omega 3 fatty acids, riboflavin (vitamin B2) and even manganese. Also a great choice for diabetics or those watching their weight, as it has a low gylcemic index and will make you feel full for longer.

Studies have also shown Quinoa is great for those that suffer from migraines, heart disease, high blood pressure and even gallstones. People have even used it for treating motion sickness, appendicitis and applied to mend broken bones.

There are lots of ways to add Quinoa into your diet. Use it to replace rice, barley or pasta at lunch or dinner. Or you can add it to your yogurt or fruit in the morning. It is also a great addition to soups or salads. Check out this interesting recipe for Curried Quinoa.

Pick up a bag at your local grocer or even Costco (approximately $8 for a 3lb bag) and let me know what you think!

Summer Boot Camp!

Thanks to everyone that joined me for Summer Boot Camp. Today was our last class. It was a blast! Looking forward to seeing you in the fall.

Hope you enjoy the rest of your summer!

The Secret to a Flat Belly

The truth is doing a million crunches won't get you the slender waistline you're looking for. So many people think there is a link between abdominal exercises and fat reduction around the midline. This simply isn't the case. "Spot reducing" belly fat is a huge myth. A 5km power walk and eating right will do more for your waistline then 100 sit-ups, simply because you are burning more calories and ultimately fat. That being said incorporating some core and abdominal exercises into your routine is good for you. You'll be less prone to injury; you'll see improvements in your posture, back strength, as well as the tone and look of your abdominal muscles.

The bottom-line is we all have washboard stomachs! They may just be covered by a layer of fat that will only go away with eating properly and increasing your cardiovascular activity.

5 Tips for the Best Ab Workout

1) Just like every other muscle group, remember to rest between sessions. You need at least 48-hours between ab workouts for recovery.

2) For maximum results, do each rep with control and avoid using momentum.

3) Don't hold your breath.

4) Mix up your ab routine on a regular basis to challenge your body and avoid boredom.

5) Incorporate Bicycle crunches into your workout. Experts regularly point to this as one of the most effective ab exercises around. It targets your obliques, rectus abdominals, transverse abdominals and hip flexors all in one move.

I'd love to hear from you! Please post a comment and tell me your fave ab exercise.

Register Now for Fall 2010 Classes

Fall is right around the corner and many people have been asking me what classes will be available. A flyer has just been posted on my blog site with all the details. Classes in Riverbend will be on Mondays & Thursdays at the Devonshire Care Centre (1808 Rabbit Hill Road) starting on September 13, 2010. On October 6, 2010, classes will commence at the Edmonton Country Club on the West End.

Space is limited so register quickly! Please contact me via phone or e-mail with your questions or to register.

rocksolidfit@telus.net

Looking forward to seeing everyone this fall!

8 Critical Steps to Find the Shoe that Fits

All athletic shoes are not created equal! It's important to find a high-quality shoe that works best with your individual activity patterns and foot type. Selecting the wrong style can lead to pain and injury in your knees, hips, back and joints. The selections out there can be intimidating, so it's important to have an idea of what you're looking for before you hit the mall. Here are a few tips to consider in making the right choice:

1) Think about the primary purpose for your shoes. How much running will you be doing? If your focus is more on balance or resistance training; a cross-trainer versus an actual running shoe might be the better choice.

When I asked expert Dr. Sarah Wu, owner of Momentum Chiropractic, what is the best for our boot camp participants she said, "the primary difference in a cross-trainer is that the outsole will be wider and a bit more firm to provide extra support through lateral movements, while a runner will be designed with the intention of enhancing heel-toe strike and forward motions; therefore the outsole will be more flexible at the toes for push-off during running. Unless participants are engaging in a specific sport/activity for 3x a week or greater, a good running shoe should be more than adequate."

2) It's a good idea to have a basic idea of your foot type and the basic categories of running shoes before you leave for the store. Take a look at Dr. Sarah's article for more information.

3) Going to a specialty store to narrow down which shoes are best for you is well worth the extra bucks. They should look at your arch and shape to figure out your foot type, properly measure your feet and do a running analysis. After you've found the perfect runners, you don't have to keep going back to the specialty store for your replacements. You may also be able to save quite a bit by finding the exact style and size you've selected on-line. Search a site like runbargains.com for your make and model.

4) Your shoes should be at least a 1/2 size bigger than your regular shoes, as your feet swell when you run or workout. It is best to go shopping later in the afternoon when your feet tend to be at their largest. Bruising and black toenails are common when your don't leave enough room at the front end of your shoes.

5) Bring your old runners with you so the sales representative can use your wear patterns as a guide in selecting the right shoe for you. If you use orthotics or custom insoles it's important to bring those along as well to ensure your new shoes accommodate them properly.

6) Try before you buy. It is always best to run in each pair you try on and consider fit, function and comfort before making your final selection. You should also run or workout (indoors) in your shoes for at least a week. If you develop blisters or experience any pain, specialities stores are usually very liberal with their exchange policies and will let you switch your set for another variety.

7) Most people need to replace their runners every 750 to 1,000 km. Using old or worn-out shoes is one of the most common causes of injury. Your shoes lose cushioning, stability and shock absorption overtime. Don't look at the treads of your shoes to determine if you need to replace them; as it's the mid-sole that provides cushioning and stability and it usually breaks down first before you see any sign of wear and tear.

8) Ignore the "cute" factor when selecting your new digs. You'll never make the best choice if colour and style are a big part of your buying decision.

Happy shopping everyone! I'd love to hear if you found this article helpful. Please leave me a comment with your questions and future topic suggestions.