With Spring comes the desire to shed those winter pounds. I find people make getting into shape a bigger deal than it is. And it’s not really about loosing weight, but about getting healthy and happy. If the focus starts there, the weight loss will follow.

Throughout the years, perfecting the formula to get people moving has been my specialty. I’ve have found followiong these four simple tips work.

1) Burn more calories. This isn’t that hard. You just have to move around more. Working up to three times a week for 30 minutes is the goal. To make it an exercise routine give yourself time to warm-up and cool down. Then add 10-12 minutes of some activity that will get you moving. This could be a light walk to a little gym time to swimming.

2) Be consistent. I cannot stress this enough. You have to maintain the moderate exercise you do, and maintain it over weeks and months. Go for little bits of activity as opposed to pushing yourself to the max, then needing too much time to recover.

3) Enjoy it. Really, this isn’t some abstract feeling but a very important point. If you do not make an effort to have fun you will not be consistent. So, making whatever you do enjoyable will be instrumental in getting fit this Spring.

4) Track it.  Keeping track of what you do each week will let you see your progress. This can be in your head or on paper.

Getting started isn’t easy to do, but at the same time, you will enjoy the benefits of your efforts.  

It’s lovely having a body. Use it or lose it. Be focused, consistent and have fun!

There’s a new message out there these days, found tucked way on the back pages of the Globe and Mail. According to Dr. Steven Blair, who is the first winner of Canada’s Bloomberg Manulife Prize for the Promotion of Active Health, inactivity is far greater an issue than overeating.

Mounting research suggests that adding activity brings you more benefits than just focusing on what you are eating. That’s not to say that diet is not important. A healthy diet is still a good thing but it shouldn’t take priority over physical activity. Dr. Blair adds, “ You can be obese and fit.”

Adding activity is the challenge. Here are four things that work for me: 

• Public transit does have its benefits. Getting off the bus early and walking to my destination is quite enjoyable. It helps if you don’t have to carry a lot of stuff but even if you do, it’s functional resistance training.

• Housework has become less of a chore and more of an opportunity to move. Pushing, pulling, bending and twisting are the different planes you want to work through on a daily basis. Housework fits the bill nicely. Add a little music and it’s a modern day dance.

• Sitting is not good for us. There has been a lot of news around the benefits of standing more and taking more active breaks throughout the day. Finding ways to do this can become an enjoyable way to be active. Standing up while talking on the telephone, puttering during the TV ads are all strategies that work nicely.

• Yin Yoga has been working quite nicely for me. It’s a type of yoga that uses only a few moves held for long periods of time. It has made me a better personal trainer and therapeutic stretch teacher and, I get more fresh air walking to and from class.

The focus has been on obesity for so long that I’m happy to see that this new direction is starting to get recognition. We all need to move our bodies more. That’s the fact. So, get up now. Dance around a bit.  Go get some water. All activity counts.

Recipes for all kinds of holiday cheer show up at this time of year. 

I thought it might be fun to add an exercise recipe to the mix.

3 Dashes of Exercise – one upper, lower and core done to fatigue 

3 Bouts of Cardio Activity – added in between the dashes of exercise 

3 Static Stretches – done at the end

Mix the ingredients into a big bowl of exercise, adding heavy breathing as you stir. Top off the mixture with a spread of static stretching. 

Doing this 2-3 times over the Holidays will put a smile on your face, a bounce in your step and keep your waistline trim.

Care of Health Conscious Santa Clause - Ho Ho Ho

As the days grow colder and the nights get longer, it’s harder to stay active and to eat a healthy diet. I say it’s time to put some ‘winter time’ strategies in place that will boost your immune system.  Look at it as an early gift to yourself.

Food

Your diet is one of the best ways to ensure continued health throughout the year. According to some new research published in a journal called Cell, cruciferous vegetables – Broccoli, Brussels Sprouts, Cabbage, Cauliflower, Turnip and Rutabaga  can help protect your immune health.

Leslie Beck, a dietician that writes a column called Food for Thought in the Canada’s Globe and Mail newspaper, reported on this new research. Check out her website for ways to include these wunderkind veggies in your diet. Look for the article called: Want to ward off colds this season? Start in your fridge. I am a fan of her writing style.

Exercise/Active Living

You all know this is important. Whether you go for short bouts of activity throughout your day or you spend 3-4 hours a week doing cardio, weights and stretching, it all counts. Take some of your breaks outside. Fresh air is not only good for your immune system but it relieves stress as well. Make it more like exercise by leaving the errands for later, and focus on the added perk of taking a mental break.

Alternative Health Therapies

My choice is Homeopathy. If you're interested, and live in the Vancouver area, check out Homeopathy Vancouver.

Extras

Getting enough sleep, factoring in some daily fun, staying warm and taking the right amount of Vitamin D rounds out the formula for boosting your immune system.  Now, isn’t enjoying the benefits of good health the best way to motivate yourself into sticking with the plan?

by Sandy Reimer

“It’s just a hammy, Sandy, it’ll heal”. These words of encouragement and wisdom came from my good friend Howard Dell, ex-Olympian.

It’s just been over 5 months and yes, it’s true. Time and physio/rehab have served me well. My pain in the butt is mostly down to a little twinge here and there, but for the most part, my life is back to ‘normal’.  I’ve started jogging again, teaching classes and am happily and confidently leaping and jumping! Being able to move freely brings me joy!

It was a process, and I was reminded of many things during this time. We really need to go through all the steps of healing, and I was thankfully guided by my physiotherapist. The torn hamstring needed to heal first. Next, we started to strengthen in a stable setting, and finally (after a time that seemed forever to me), we started to strengthen the hamstring in an unstable environment. We got here by adding small leaps, agility training, etc. (by the way, there was no stretching during this time).

I must admit, I was a good patient – okay, except for the occasional tears and frustration! The hours at physio provided me with a much needed get away from life – to simply heal through muscle stimulation, ultrasound and skilled massage.

At home, I did my prescribed exercises diligently, which started with butt exercises – standing leg extensions, bridges, clams. Then we added step ups, variations of lunges and squats and finally leg curls and power movement. Funny, I’ve been an instructor for years, but each time my physio prescribed an exercise, it felt like I was doing it for the first time! I often felt awkward and uncoordinated!  I’d start with 10 reps, progress to 2 sets of 10, then 3 sets of 10. I knew I was doing too much if the muscle began to tweak. The science of training is fascinating...it works!!

I have to mention, at one point I thought I was totally falling apart. The pain, lack of movement and mobility in my hips snowballed into other symptoms...for many weeks I also suffered from headaches, and tingling down my arm. X-rays revealed osteoarthritis in my neck and lumbar spine... not uncommon as we age.

I started doing Pilates and attending Feldenkrais classes (see bottom picture) at the YWCA to try to connect my core muscles and simply move and stretch. And here’s the great news.... once I was able to move freely again, stretch, maintain good posture and alignment, those symptoms disappeared.

Movement brings joy, unlocks energy and promotes freedom. Explore the relationship of our muscles that are all connected...our bodies are amazing! There are so many ways to move and so many amazing instructors and teachers to learn from if you need guidance. Just keep moving...just because you can!