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March Health Tips

March Health Tips

Here are your March Health Tips from Legends Training Centre…

Spring is Coming! Time to Get Your Health Routine Back on Track

Although you may still be seeing snow outside your window, the longer days and marginally warmer temperatures are the harbingers of spring in Canada. With spring comes the realization that hibernating all winter was probably not the most effective way to stay in shape. It’s time for a tune up! Here are some hints to get your started.

1Plan your week ahead: If there is a favourite gym/group class you can do before or after work during the week, lock that in to your agenda. Use your weekends for longer workouts that you can do during the day or integrate with your children’s sports days or other commitments.

2Train with purpose each day: Don’t wait ‘til you have an hour free to work out, train with purpose each day and you’ll see amazing results.

3Self Control: It can be tough to have self-control during meals. One way of controlling overindulgent eating is to pile your plate with healthy options so there is less space for the unhealthy alternatives. Also, no late-night snacking on leftovers. If you must, go for the fruit or vegetables.

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August Health Tips

August Health Tips

Here are your August Health Tips from Legends Training Centre…

1Curry Favour: Hot, spicy foods containing chilies or cayenne pepper trigger endorphins, the feel-good hormones. Endorphins have a powerful, almost narcotic, effect and make you feel good after exercising. But go easy on the lamb, pork and mutton and the high-fat, creamy dishes.

2Eat Your Stress Away: Prevent low blood sugar as it stresses you out. Eat regular and small healthy meals and keep fruit and veggies handy. Herbal teas will also soothe your frazzled nerves. Eating unrefined carbohydrates, nuts and bananas boosts the formation of serotonin, another feel-good drug. Small amounts of protein containing the amino acid tryptamine can give you a boost when stress tires you out.

3How Much Physical Activity Do Children Need?: Children aged 5-11 should accumulate at least ONE HOUR of moderate to vigorous-intensity physical activity daily. But more is even better!

4I Say Tomato: Tomato is a superstar in the fruit and veggie pantheon. Tomatoes contain lycopene, a powerful cancer fighter. They’re also rich in vitamin C. The good news is that cooked tomatoes are also nutritious, so use them in pasta, soups and casseroles, as well as in salads.

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July Health Tips

July Health Tips

Stretching boosts circulation, digestion, and eases back pain

It’s amazing how the arrival of summer makes us feel so full of energy. You feel like you can do everything but don’t forget to make time for yourself as well. So take a moment to breathe and read Legends Training Centre July Health Tips.

1 Copy Your Cat: Learn to do stretching exercises when you wake up. It boosts circulation and digestion, and eases back pain.

2 Get What You Give: Always giving and never taking? This is the short road to compassion fatigue. Give to yourself and receive from others, otherwise you’ll get to a point where you have nothing left to give. And hey, if you can’t receive from others, how can you expect them to receive from you?

3 Get Smelly: Garlic, onions, spring onions and leeks all contain stuff that’s good for you. Studies have found that eating raw garlic helped fight serious childhood infections. Heat destroys these properties, so eat yours raw, wash it down with fruit juice or, if you’re a sissy, have it in tablet form.

4 Bone Up Daily: Get your daily calcium by popping a tab, chugging milk or eating yoghurt. It’ll keep your bones strong. Remember that your bone density declines after the age of 30. You need at least 200 milligrams daily, which you should combine with magnesium, or it simply won’t be absorbed.

We hope you found the July Health Tips informative. Remember to check back every month as we provide new health tips to help improve your mind, body and overall well being. And if you have any questions, feel free to contact us at: Legends Training Centre or 780-800-4825. Have a great July!

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December Health Tips

December Health Tips

Here is your December Health Tips from Legends Training Centre…

1Beware of the party buffet food: Party buffet food can be laden with calories and fat. So think about your choices if you’re concerned about weight loss and remember quality over quantity!

Try and avoid fatty shop-bought foods such as sausage rolls, pastries, samosas, cocktail sausages etc. One tiny cocktail sausage can contain over 60 calories.

Instead opt for things like finger sandwiches with low calorie fillings (ham, turkey, chicken), crudites with salsa dip, Twiglets, sushi rolls, and salads.

And then there’s the sweet treat such as mince pies, chocolates, mini desserts etc. It all adds up and it’s easy to forget just how much you’ve eaten when you standing around chatting to friends.

Set yourself a limit, such as one mince pie and one mini eclair, and then stick to it. And remember, you don’t have to eat something just because you are offered it!

2Alcohol – it all counts!Don’t forget that calories in alcohol also count. If you enjoy a large glass (250ml) of white wine, it could contain up to 240 calories…that’s the same as a bar of Fruit & Nut Dairy Milk! So try and be sensible with the amount you drink in the run up to Christmas. You could, for example, stick to smaller glasses, alternate with a glass of water or swap to white wine spritzers.

Here’s a rough calorie content guide:

  • Spirits – 55 calories
  • Small glass (125ml) of wine – 80-120 calories
  • Large glass (250ml) of wine – 160-250 calories
  • Small Baileys – 140 calories
  • Can of beer – 220 calories

3Eat well – fill up first: If you turn up hungry, you’re more likely to over indulge in nibbles, treats, or party food.
So continue to eat sensibly during the festive period. Don’t skip meals in anticipation of eating more later on – this is especially important with breakfast. Fill up before you go to an event and you’re less likely to snack or pick.

And research shows that meals containing protein (meat, eggs, cheese, nuts) keep you feeling fuller for longer.

4Don’t give up: It is hard to keep a diet going over the Christmas period so if you do overeat on one day, don’t give up. Instead, wake up the next day and start afresh.

5Keep on exercising: The run up to Christmas is usually a hectic time for everyone with nursery/school events, getting organized, buying presents etc and it’s easy to let exercise slip.

But try to keep going with any exercise classes or programs. Not only will it help you maintain your weight, it can also help reduce stress and release happy endorphins.

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