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April Health Tips

April Health Tips

Here are your April Health Tips from Legends Training Centre…

It’s time to get your healthy lifestyle back on track. Here are tips to help you on your fitness journey.

1Don’t skip breakfast. Studies show that eating a proper breakfast is one of the most positive things you can do if you are trying to lose weight. Breakfast skippers tend to gain weight. A balanced breakfast includes fresh fruit or fruit juice, a high-fibre breakfast cereal, low-fat milk or yogurt, whole wheat toast, and a boiled egg.

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.

3The secret of stretching. When you stretch, ease your body into position until you feel the stretch and hold it for about 25 seconds. Breathe deeply to help your body move oxygen-rich blood to those sore muscles. Don’t bounce or force yourself into an uncomfortable position.

4How 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!

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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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February Health Tips

February Health Tips

Here are your February Health Tips from Legends Training Centre…

Winter Blahs…Here Are Some Healthy Tips

1The Secret of Stretching: When you stretch, ease your body into position until you feel the stretch and hold it for about 25 seconds. Breathe deeply to help your body move oxygen-rich blood to those sore muscles. Don’t bounce or force yourself into an uncomfortable position.

2Eat Bananas: People whose diets are rich in potassium may be less prone to high blood pressure. Besides reducing sodium and taking other heart-healthy steps, eat potassium-packed picks such as bananas, cantaloupe, and oranges.

3Eat Lunch Away From Your Desk: When you eat your lunch while responding to your emails, you may as well be eating your emails. While eating, it is best to focus on eating. In the end, you will better digest your food. You will also remember eating your meal and will feel more satisfied from it. Once again, preventing the need for that cookie downstairs.

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

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January Health Tips

January Health Tips

Here are your January Health Tips from Legends Training Centre…

To Avoid Cravings, Plan Your Meals

Plan out your meals before you go grocery shopping to avoid those cravings.

1Start slow and make changes to your eating habits over time: Trying to make your diet healthy overnight isn’t realistic or smart. Changing everything at once usually leads to cheating or giving up on your new eating plan. Make small steps, like adding a salad (full of different color vegetables) to your diet once a day or switching from butter to olive oil when cooking. As your small changes become habit, you can continue to add more healthy choices to your diet.

2Every change you make to improve your diet matters: You don’t have to be perfect and you don’t have to completely eliminate foods you enjoy to have a healthy diet. The long term goal is to feel good, have more energy, and reduce the risk of cancer and disease. Don’t let your missteps derail you—every healthy food choice you make counts.

3Add garlic:  Adding raw or lightly cooked garlic and onions to your meals may help keep you healthy this winter. Both foods appear to possess antiviral and antibacterial properties and are believed to boost immunity.

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December Health Tips

December Health Tips

Here are your December Health Tips from Legends Training Centre…

Beware 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), crudités 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 éclair, and then stick to it. And remember, you don’t have to eat something just because you are offered it!

1Alcohol – 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

2Eat 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, and nuts) keep you feeling fuller for longer.

3Don’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.

4Keep 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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November Health Tips

November Health Tips

Here are your November Health Tips from Legends Training Centre…

1Lose the Belly: Grab a tape measure and put it around your body at the level of your belly button. That number should be less than half your height. So for my 6’1″ frame, I need to keep my waist under 36.5″. Just think—you’ll be avoiding heart attacks and diabetes as well as looking hot in your bikini. That’s a win win win.

2Sweat Till You’re Wet: If you can work up a sweat for just 1 hour a week, you’ll enjoy a range of benefits: reduced risk of heart attack, better mood, and lower blood pressure. At Legends we like interval training, keep your workouts different each time.  Your muscles will become more efficient, so you’ll have more stamina for more enjoyable activities that also work up a sweat.

3Add Some Weights: Just 30 minutes twice a week spent lifting weights can build significant muscle mass. What’s more, working all that muscle burns tons of calories, making it a great way to lose your gut, too. Don’t have weights? Try lifting yourself. At Legends our TRX Bands help us build while lifting our own weight.

4Grab Some Nuts: Nuts are among the best sources of healthful fats and protein around. I keep a bag of walnuts in my fridge and use their massive dose of omega-3 fatty acids to boost my brainpower while I see patients. Half of a handful eaten about 30 minutes before a meal will temper your appetite and help you avoid the drive-thru.

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October Health Tips

October Health Tips

Here are your October Health Tips from Legends Training Centre…

1Stop fuming: Don’t smoke and if you smoke already, do everything in your power to quit. Don’t buy into that my-granny-smoked-and-lived-to-be-90 crud – not even the tobacco giants believe it. Apart from the well-known risks of heart disease and cancer, orthopaedic surgeons have found that smoking accelerates bone density loss and constricts blood flow. So you could live to be a 90-year-old amputee who smells of stale tobacco smoke. Unsexy.

2Beat the sneezes: There are more than 240 allergens, some rare and others very common. If you’re a sneezer due to pollen: close your car’s windows while driving, rather switch on the internal fan (drawing in air from the outside), and avoid being outdoors between 5am and 10 am when pollen counts are at their highest; stick to holidays in areas with low pollen counts, such as the seaside and stay away from freshly cut grass.

3Good night, sweetheart: Rest heals the body and has been shown to lessen the risk of heart trouble and psychological problems.

4Grab Some Nuts: Nuts are among the best sources of healthful fats and protein around. I keep a bag of walnuts in my fridge and use their massive dose of omega-3 fatty acids to boost my brainpower while I see patients. Half of a handful eaten about 30 minutes before a meal will temper your appetite and help you avoid the drive-thru.

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September Health Tips

September Health Tips

Here are your September Health Tips from Legends Training Centre…

1Load up on vitamin C: We need at least 90 mg of vitamin C per day and the best way to get this is by eating at least five servings of fresh fruit and vegetables every day. So hit the oranges and guavas!

2No folly in folic acid:Folic acid should be taken regularly by all pregnant mums and people with a low immunity to disease. Folic acid prevents spina bifida in unborn babies and can play a role in cancer prevention. It is found in green leafy vegetables, liver, fruit and bran.

3Pure water: Don’t have soft drinks or energy drinks while you’re exercising. Stay properly hydrated by drinking enough water during your workout (just don’t overdo things, as drinking too much water can also be dangerous).

4Mindful living: You’ve probably heard the old adage that life’s too short to stuff a mushroom. But perhaps you should consider the opposite: that life’s simply too short NOT to focus on the simple tasks. By slowing down and concentrating on basic things, you’ll clear your mind of everything that worries you.

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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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Health Tips for June

Health Tips from Legends Training Centre

June Health Tip #4: Boost Your Workout by Drinking Green Tea

Summer is rapidly approaching! That means BBQs, vacations, family and friends. Don’t let your health regime get lazy along with the long summer days. Legends Training Centre has your June Health Tips to keep you on track.

1 Have some honey: Research suggests that honey may be more effective than over-the-counter cough syrup at quelling nighttime coughing. Use a medicinal-grade variety such as manuka honey and take up to 2 teaspoonfuls at bedtime.

2 Eat broccoli: For healthy gums, put this green vegetable on your grocery list. It’s an excellent source of vitamin C and provides calcium as well, both of which have been linked to lower rates of periodontal disease.

3 Don’t miss out on calcium: Studies have found that supplementing with 500 to 1,200 milligrams of calcium daily may ease premenstrual symptoms. Other research suggests that getting calcium from foods (low-fat dairy, whole grains, cruciferous vegetables, spinach, and beans) may also ease PMS.

4 Drink green tea: Hot or iced, green tea can help rev up your workout. Its catechins, antioxidants, and caffeine help increase the metabolic generation of heat. Drink a cup about 10 minutes before exercising.

We hope you found the June edition of 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 June!

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