Archive for the ‘Fitness’ Category

Bravo!  Félicitation! Edmundston, New Brunswick

Congratulations to the folks in Edmundston, New Brunswick whose “Vivez Mieux” (Live Better) efforts were rewarded with a $100,000 natural playground in the CBC/Radio-Canada’s Live Right Now Campaign.

When we first heard of the CBC's quest to find 'The Live Right Now Capital of Canada" in early January, thousands of Canadians immediately responded.

Communities, large and small, across Canada joined together to improve their overall health and quality of life. They ran, they walked, they worked out, they played games - and they did it together.

What the CBC panel of judges looked for: "The Canadian community that most embodies the spirit of Live Right Now: a community where residents are motivated and supported to make healthier choices."

And the winning team: Edmundston, New Brunswick, who embraced an amazing Vivez Mieux Vivre / Live Better  campaign to get healthy and fit. Citizens of this winning city attended spin and zumba classes, played racket sports, jogged, skated, skied, played  hockey and danced!

Their hearty efforts racked up the points - and they've now won a custom-designed natural playground (valued at more than $100,000) for their home city, compliments of the Canadian Wildlife Federation , Bienenstock Natural Playgrounds and Parks Canada.

For more information on the CBC's campaign to get (and keep) Canadians fit and healthy, visit LiveRightNow.ca.

Currently, I’m plugging away at a 16-week training schedule to run my very first half-marathon in May. It’s been a long road (literally) and some days I’m happy to get out the door. But then there are the days when I can think of nothing I want to do less than pound pavement. As a result, it’s become a crucial part of my training to find ways to convince myself to run when my heart just isn't in it.

Whether you’re running in preparation for a specific event or you just want to improve your cardio this spring, here are a few tricks that have helped me to get up and go when motivation wanes.

You can do it! Stay focused and try some of these tips when you want to give up.

1. Lie to yourself! If I get home and don’t feel up to running a 8 km stretch I’ll tell myself that I'm just going to change into my workout gear because it’s more comfortable than my office attire. There's nothing to dread because I’m not actually going running. Maybe I’ll just going outside to stretch for a second. I could use some fresh air. Ok, since I’m already here I might as just well go. Get the idea?

2. Get a pusher. Find a friend who has no capacity for sympathy and talk to them first. Of course, everybody loves a bleeding heart but the power of your hard-ass, no-nonsense buddy is being totally underutilized in your workout. If you don’t have one, assign someone the role. My boyfriend has enthusiastically accepted the challenge and has taken to rolling his eyes, handing me my running shoes and ushering me out the door as the excuses start to fly.

3. Talk a big game. If you have a tough run coming up, tell everyone! Brag about your speed and your plans to conquer the grueling task ahead. Put it in your Facebook status or tweet Usain Bolt.  You’ll be less likely to skip if you know people are expecting results and nothing motivates quite like the threat of a good ol’ fashioned public shaming.

4. If all else fails, just don’t sit down. Confession: there have been scheduled runs that I’ve missed because I sat down to eat dinner and just never got back up. The couch can be a powerful force so on the days that you're really wiped stay on your feet and grab your gym bag.

Help me out. Do you have any tricks for getting in a workout when you desperately want to skip?

Get Outside Right Now! $100,000 incentive!

A playground just like this could be coming to your community! (Courtesy: Bienenstock Natural Playgrounds)

As many of you know, CBC is currently on the quest for the healthiest community in Canada. It's a continuation of last year's incredibly successful Live Right Now campaign in which Canadians pledged to lose a total of 1,600,000 pounds.

What the CBC panel of judges is looking for: "The Canadian community that most embodies the spirit of Live Right Now: a community where residents are motivated and supported to make healthier choices."

And to add a little outdoorsy incentive, three organizations have come combined their resources to give the winning community a  $100,000 reward - one that will pay itself forward for the next generation.

The Canadian Wildlife Federation, Bienenstock Natural Playgrounds and Parks Canada, all ardent believers in natural play, natural environment, nature-filled childhoods, have promised a custom-designed natural playground (valued at more than $100,000) for the winning community.

But it's not just any playground. Say the organizers, "The natural playground will reflect the natural heritage of the nearest national park and Parks Canada will help the winning community experience the national park nearest to them."   Created from the trees, earth, and bedrock found across Canada, the natural playground will be a place for children and neighbours to gather and play - be active - in a playground that is custom-built to their community's specific needs.

This is echoed by Wade Luzny, Canadian Wildlife Federation Executive Vice-President and CEO.

“A major part of CWF’s conservation mission is educating Canadians; but the greatest goal is for people to actually explore the outdoors and find the true value of our wildlife-rich land. The natural playground will unite people in their love of the outdoors and ignite that spark to want to get out and discover more. What a perfect way to celebrate the Canadian Wildlife Federation 50th Anniversary of connecting Canadians to wildlife.”

If you need any further encouragement - just browse through the gallery of incredibly original, all-natural playgrounds Bienenstock has built all across Canada. (They make me want to be a kid again!)

To find out how you can enter your community, town or neighbourhood in the competition, visit LiveRightNow.ca.

Six weeks later...

I've made it! I've completed Week # 6 of the Canadian Living 6-Week Slim Down.

So tell me, how did you do? How would you rate your 6-Week Slim Down experience?

A) I've achieved my goals - and I'm on top of the world!
B) I've made some gains- (well, losses) and I'm doing fine.
C) I'm on the verge - I've made one or two small achievements but I’m on my way – it just took a bit longer)
D) Oops, trying again. - TTiming wasn’t right for me but good plan.

Me? I think I'm a "B" - and I'm happy with that.

Can you feel the benefits of six weeks of healthier living? You bet!

I feel like I'm really beginning to make progress. I’m not there yet, but I’ve made some significant gains and I’m much more aware of the good, the bad and the ugly in terms of my past approach to fitness and nutrition.

My overall weight-loss: 4.8 lbs (though I really wanted to lose 10 lbs). But it’s nothing too sneeze at.

A few things I've learned:

• Eat smaller portions and more frequently during the day. (I spend a lot f time staring at the palm of my hand!)
• I’ve started preparing and planning meals in advance, bringing my lunch and snacks to work. That way, I'm less likely to skip meals throughout the day and then go on a full-out binge later on. (I have no doubt that the fast-food vendors at the food court across the street are missing me.)
• I’m making a point of not eating after 8 pm in the evening. I’m sleeping better and feel better overall. (My canine partner in crime Scooter McGee is not happy about missing his nightly snack.)

Most importantly I recognized a few other things: I prefer working out with friends, not ‘exercising’ as much as ‘having fun while doing motor walks and push-ups with music on and my dog watching.) Plus humour is a daily requirement up there with roughage and 2 litres of water each day. An equal dose of laughter plus a daily multi-vitamin how can I go wrong?

The six-week slim down is over, but my journey isn't I still have a ways to go and I’ll keep you posted on how I do. My new adage, “Slow and easy wins the race.”

In parting, I want to share with you an amazing Canadian-made "Magic Pill" in the form of the smartest health-fitness video I've seen in a long time. Enjoy!

What part of the 6-Week Slim Down was easiest or hardest for you?

My Four Best Fruits!

As I forge ahead in the Canadian Living 6-Week Slim Down, I'm discovering fruits (ie., goji berries) that I've seldom included in my diet - and rediscovering old favourites that haven't made an appearance in my kitchen in a long time.

Last week I enjoyed a mouthful of fresh blueberries and the taste brought me right back to late summer at the cottage when I was a teen. My mom would toss us kids a bunch of baskets, pile us into the car and off we'd go to pick our own. They're just as delicious all these years later. But why is it they rarely end up in my shopping cart - especially considering how good they are for you.

Fruits are essential to our health, our resident registered dietitian Cara Rosenbloom reminded me recently. They're bursting with all manner of vitamins, they fill you up and many fruits are incredible sources of antioxidants, which can beef up the immune system and help prevent disease.

Here are the four fruits I've been eating in the last month and why they're good for you:

Apple:
• This easy-to-pack fruit contains antioxidants called flavonoids, which may help lower the chance of developing diabetes and asthma. For maximum flavour, don't peel your apple.

Blueberry
• Blueberries are No. 1 in antioxidant activity compared to 60 other fresh fruits and vegetables. They may help lower the risk of developing Parkinson's and Alzheimer's.
(Another advantage of buying blueberries: they freeze well.) Check out one of our Tested Til Perfect Blueberry Recipes.

Goji berry
• Goji berries are a nutrient powerhouse, containing six vitamins, 21 minerals and a host of antioxidants. Some health experts believe goji berries can help prevent diabetes.

Orange
• This citrus fruit is a good source of folate, an important vitamin for pregnant women (not that I'm too concerned about that at this stage of life) and it may lower triglyceride and blood cholesterol levels (the latter IS important to me!)

For the complete story on fruits and what they can do for your health, read Cara Rosenbloom's article The top 25 healthy fruits.

What fruits are you including in your 6-Week Slim Down?

Laugh those pounds away!

So, it's the final stretch of our 6-Week Slim Down, and I'm walking along at a fairly brisk pace with my pal Donna, my heart beating fresh cool wintry air into my lungs, when my walking companion suddenly launches into one of her famous monologues. (She should be on the stage.)

"You know Susan," says Donna between energetic puffs, "I know the secret to losing weight. In fact, I should appear on the Ellen show as her guest fitness expert. I've just figured it all out."

I look sideways, inhale, try to stop grinning too widely, brace myself and wait to hear what she has to say.

I share with you three interesting takes on losing weight (and I bet dollars to donuts you've never heard these ones before):

1. "Visualization: Don't hold back. The melba toast crackers are actually loaves of French bread, the kind that is chewy on the inside and crusty on the outside. The water flowing from your tap. No, not water. Champagne from France. Oh, you don't feel like champagne? Fine, pop, then."

2. "Duct tape: I'm always amazed at the things you can do with duct tape. Make a dress, repair footwear, tape your mouth shut. I like to leave a small hole in it for a straw so I can still drink my water. Er, champagne, that is."

3." Breathe in, breathe out. No, not yoga. I like to stand outside a bakery, any bakery really, and just breathe in the fumes from the outside air vent. Do not under any circumstance walk inside the store and make a purchase. That is against the rules."

Half-way into our 40-minute speed-walk I am doubled over with laughter after listening to what I'm certain will form the basis of an upcoming best-seller called "Diets by Donna." And then it hit home: Of course, that's the key to exercise for me - fun, a bit of humour, enjoying the moment.

So I've resolved from now on to ensure there's a dose of laughter into each and every workout.

Of course, I'm by no means the first person to suggest that tickling the funny-bone of weight-loss is a healthy matter. Wasn't it Mae West who said: " I never worry about diets.  The only carrots that interest me are the number you get in a diamond."

Be serious about your health, but that doesn't mean you can't have fun while you're losing weight!

Here are my 5 favourite diet jokes to give you a boost:

If you don't have a Donna in your life, try one of these on for size when you need a little levity during your workout:

1. "When we lose twenty pounds...we may be losing the twenty best pounds we have!  We may be losing the pounds that contain our genius, our humanity, our love and honesty." - Woody Allen

2. "Inside some of us is a thin person struggling to get out, but they can usually be sedated with a few pieces of chocolate cake." - Author Unknown

3. "Avoid any diet that discourages the use of hot fudge." - Don Kardong

4. "I've been on a diet for two weeks and all I've lost is fourteen days." - Totie Fields

5. "I'm on a seafood diet.  I see food and I eat it." - Author Unknown

My own (serious) update: I'm down 1.3 lbs this week. A little weight-loss, a lot of laughter...it's working for me.

How's your Slim Down going?

10 easy ways to burn calories - by sticking around home!

Who knew my dog could become my life and fitness coach?

Each Thursday, my colleagues Donna, Erin, Lisa and Doug each take our turn on the weight scales. We empty our pockets, step out of our shoes, and off come boots, belts and any heavy sweaters.  I worry that one day one of us will get carried away with our disrobing and shock the publisher.

This week, I was very surprised, if not puzzled, when I took my turn on the scales. My efforts in the Canadian Living Slim Down were obviously paying off:  I was down 2.3 lbs. Hooray for me...but how?

I'm very proud of slim-down achievements so far!

If you've been following my 6-Week Slim Down Blog, you'll know that I've faced some challenges when it comes to sticking to my fitness routine.  Cold weather, ice-covered walkways and too much procrastination. Then someone asked me how much walking I've been doing.  Well, yes, I do what I call a 'fitness walk' up to four times each week. Surely that can't account for my recent weight-loss success.

But then I thought about some of the other activities that fill up my day - I just don't think of them as bona fide exercise but that's where the numbers add up.  In addition to my fitness walk, I realized I do tackle a surprising number of other energy-burning tasks throughout the day, and that includes walking my dog Scooter.

There was a time just after Christmas when Scooter seemed to be in doggy doldrums: he just didn't want to go outside in the snow. Then the cold spell passed - and Scooter got a seasonal second wind. Twice in the last week he was at the front door waiting to go outside walking before I reached for my coat.

And there are other calorie-burning activities in my life that I tend to forget about - and I bet you do too!

For instance, I make a point of parking my car at the farthest end of the lot when I take my friend Annie grocery-shopping on Saturdays. By habit, I skip the elevator at work and take the stairs when I have a meeting up on the 5th floor. (It's not much, but it means I get an easy cardio work-out.) And I rely on my own two feet when I need to dart out to the corner convenience store when we're out of milk. No hopping in the car for me.

Did you know: a 155 lb. person walking a dog (slowly) burns 211 calories and that shoveling snow by hand  burns 400 calories on a 140 lb. person? (These stats were reported by The Society for Vascular Surgery.)

Those numbers piqued my curiosity so I turned to Calorie Count web site to check out a lit of calories burned by home-based activities.

Here's a tally of the calories burned per hour by a 150 lb person:

1. Washing windows: 204 calories
2. Carrying groceries upstairs: 510 calories
3. Making a bed: 136 calories
4. Moving furniture: 476 calories
5. Carrying small children: 204 calories
6. Putting away groceries: 170 calories
7. Vacuuming: 238 calories
8. Washing dishes: 170 calories
9. Scrubbing floors: 258 calories
10. Sweeping the garage: 272 calories

So who knew that cleaning house and doing the dishes could help me get fit? On second thought, I guess I could just walk the dog a little more often. Trust me, my dirty dishes are nowhere as cute as my little dog Scooter!

Oh, and just a reminder: remember to download our 6-Week Slim Down Tracker. It's a great way of seeing clearly what calories you're taking in - and what you're burning.

Until next week, keep walking, running, doing squats...and ironing and carrying groceries...and walking your puppy.

Susan.

The Weight Game (or is it Weight Gain?)

(Courtesy: WikiCommons)

Whenever I'd come home from high school, bounce through the kitchen door and call out to my mom, "Mom, I've got good news,  and some bad news,"  she'd invariably respond:  "Give me the bad news first."

She was a wise woman.

So, marching to the beat of my beloved late mom, here's the bad news: I gained 1.5 lbs this week. Not the end of the world, my colleagues say, but I am supposed to be slimming down.

Okay, here's the good news - and also the confusing bit:  my pants are looser.  I honestly think I've lost an inch or more around the waist. Are the bathroom scales lying to me?

Three things I did right this week:

1. I did three motor-walks in the evening, one with my dog Scooter, and two on my own. The benefit: I slept like a lamb all week and woke up energized.
2. I enjoyed healthy breakfasts every day this week. The benefit: I wasn't ravenous by mid-morning which resulted in modest lunches and dinners.
3. Skim milk replaced whole milk in my fridge at home. The benefit: the jury is out on this one. My husband isn't keen on skim in his coffee, and a caffeine-deprived spouse....

Three things I messed up on this week:

1. I had late-night snacks. They weren't always excessive or over-the-top, but eating just before bed is never a good idea. Lesson learned: just don't eat after 8 pm.
2. I didn't exercise during the daytime itself, only at night. No lunch-hour walk. No running up the stairs in our office building. My butt was glued to the desk all day. Lesson learned: move it or you don't lose it, baby.
3. I helped myself to Food Director Annabelle Waugh's leftover slow-roasted pork belly. Granted, it was just the one over-indulgence but I ate it one night around 9:30 pm. Lesson learned: Avoid the Test Kitchen for the next six weeks.

Annabelle's slow-roasted pork belly

Three things I'm going to do next week:

1. I'm going to keep better track of my progress, or lack thereof. I'm going to download our FREE slim  tracker to stay on top of my ups and downs.
2. I'm going to give some serious thought to keeping a diary. A recent health study says that women who journal stand a better chance of losing weight.
3. I'm going to watch -- and then try to do -- Pam Mazucca's Best Workout - Part 2. Watch this video and you'll be inspired. It includes the squat, the bridge, one arm row, bird dog and tree pose. I know I'll benefit!

Wish me luck for the upcoming week - and good luck to you.  Post below and tell me how you're doing. After all, we're in this together!

Yours, Susie

Congrats to tvialls! You've won the suite of fabulous health books. Tvialls said:

"I signed up for the challenge in order to getting back in shape after having my baby initially.  However I realize now that I need to stay healthy while breastfeeding and I have 2 teen daughters that are looking at me to make the right food choices.  I will be proud not only to regain my figure but to have incorporated healthy habits for my whole family."

These great health books will certainly help you and your family keep on track once the Slim-Down is over. Here's a reminder of what you've won:

• Pilates Practice Companion, by Alycea Ungaro
• Carrots 'N' Cake: Healthy Living One Carrot and Cupcake at a Time, by Tina Haupert
• Eat Your Way to Sexy: Start Losing Weight in Just 7 Days!, by Elizabeth Somer, M.A., R.D.
AND
• The Obvious Diet, by Ed Victor

Don't forget to sign up for the 6-Week Slim-Down today. It's not too late!

Vancouver or Moose Jaw or Medicine Hat or Fredericton or Taber or Powassan or Digby...?

Well, our national broadcaster, the CBC, has done it again - or rather, is doing it again. If you participated in last year's Live Right Now campaign that resulted in Canadians losing an astounding one million pounds, I think you'll be all over their next endeavour: to find 'The Live Right Now Capital of Canada."

In other words: what's the healthiest community in our country? Maybe it's yours.

“Since the launch of Live Right Now in January, more than 50 dedicated communities across our country have joined together to improve their overall health and quality of life,” said Kirstine Stewart, Executive Vice-President, English Services, CBC. “The level of commitment and dedication we’ve seen from Canadians nationwide has been truly inspiring – it’s going to be really tough to crown only one Live Right Now Capital of Canada.”

Not to toot our own horn, but a gang of us at Canadian Living embraced the Live Right Now Challenge last year and had a blast doing it. Our lesson learned: fitness can be fun. That's when it sticks.

CBC is going to find the community that most embodies the spirit of Live Right Now. You can nominate your own community starting today, Jan. 13. So what are the hallmarks of a healthy community? Think athletic activities, impressive lifestyle changes, infectious team spirit, plus commitment and dedication to getting and staying healthy.

Of course, it's apparent many Canadian towns and cities have what it takes to be healthy. When Kingston, Ontario can boast about the Kingston RoadRunners Association, and Burnaby, British Columbia residents ski, hike and cycle to their heart's content (literally) when they join the Burnaby Outdoor Club, and youth have access to the Mount Pearl Soccer Association, then you know the country is on the right track.

To nominate your community, submit your inspirational stories, photos and/or videos online at LiveRightNow.ca, or by email at LiveRightNow@cbc.ca.

Canadians from coast to coast to coast will be joining the competition. And the winning community will be announced by Live Right Now Ambassadors Steven and Chris in Ottawa on Canada Day. Stay tuned to CBC Television’s Steven and Chris for regular updates.

Maybe you're power-walking this season with your neighbors in Digby, Nova Scotia, or organizing a jogging club in your subdivision in the south end of Calgary. Perhaps your book club in Hamilton, Ontario will close the books and strap on pedometers to exercise the body in addition to the brain. Log on, tell your story to the CBC. One of you could be named the Live Right Now Capital of the country.

Who's it going to be Canada?