‘Morphs’ in this post refers to ‘body types’ (not shape-shifting). However if you happen to get through this and end up shifting unwanted inches (in an oh so healthy positive way!) in the new year, good for you. ‘Macros‘ in this post isn’t about close-up selfies, it’s about ‘macronutrients’. You know the old phrase: you are what you eat. Knowing your body type has a role in helping you to eat and exercise best to stay fit, lean and healthy. Of the three basic body types, ectomorph, endomorph, or mesomorph, knowing your ‘type’ and adjusting to the right ratio of macronutrients in your daily diet to achieve wellness goals is a great way to start out the new year. You may be a combination body type, so I recommend researching thoroughly and checking out wellness sites like: muscleandstrength.com or innerbody.com Macronutrients are essential for healthy skin, bones, tissues and organs, and include a balance of fats, proteins and carbs daily. Supplementing with high quality vitamins is also of benefit. If you’re vegan or vegetarian, varying options will apply. See Dr. Axe’s ‘Food is Medicine’ website to to understand why we need macronutrients and how to make the most of them. Hot tip to the wise: make a plan, stick with it, and above all else — enjoy life, healthy eating and exercise, and have fun.
hey, whatever happened to that old time virtue called ‘patience’? It seems to be a rare, outdated commodity. I was thinking ‘patience’ as I’ve been working on building a new fitness/healthier living regimen recently. Things seemed to be going way too slow. We happen to live in an era where life often feels ‘driven’ by a ‘need’ to get what we want now. Problem is that can add to stress levels and quickly sabotage success or progress. For example, you may not have been active for some time, and end up ‘overdoing’ at the gym, leading to injury. Wellness note to ‘self’: worthwhile achievement — takes time. Do yourself a favour and dump the treadmill mentality. Ease up by being kinder to yourself. If you’re getting into a new regimen, start slow. Three days a week at the gym, and alternating with fresh air walks and cardio and resistance training is great. Up your schedule to 5 days a week as your fitness improves and it feels right. Invest in massage therapy or deep breathing routines with a Pilates or yoga class. Please don’t make fitness or wellness a competition — be in this for you, and always work healthy and happy at your own pace. Find your rhythm. Work out in a way that really works for you. (Example: I like having 15 minutes massage before cardio/stretching, and 15 minutes after. My body thanks me for it) Enjoy life and each day...one minute at a time…
Ahh—the joy of a simple stretch. A long ago episode of the Flintstones still makes me laugh. Fred was taking ballet lessons and an emphatic dance instructor bellowed out as he danced around on his toes, “Stretch, Mr. Flintsone! — sttrrrrretch!! Sometimes we need a ‘stretch’ reminder. Stretching is essential for overall body wellness and fluidity. It is beneficial for anyone with osteoarthritis. Before stretching, a short cardio warm up of 5-10 minutes is a good way to start out. It’s important to stretch both before and after workouts, for injury-free fitness. Whatever your activity, or if you do a lot of stairs daily as I do, make an effort not to neglect stretching. We can all take a tip from our feline friends. Cats love to stretch and ‘hold’ that stretch. Stretching and holding a stretch for up to 30 seconds helps avoid strain, overuse and unnecessary wear and tear. Tip: If you work at a desk all day, get up! Stand up. Take a stretch break. Drink plenty of water to keep muscles hydrated. Regular massage therapy, pilates and yoga are more great ways to give your muscles a friendly treat. Do yourself a favour everyday — strrrrre—tch.
Protein smoothies are a great way for busy people or anyone interested in a quick healthy start to the day. Smoothies give a balance of nutrients and key vitamins and/or greens, with minimal preparation and planning. Due to allergies, I like to use a gluten-free, non-dairy, all natural ingredients protein powder. Read your labels. Seek out a product that is low-glycemic with no trans-fatty acids. There are a number of great protein products on the market, including vegan. Choose one that works best for you. If you want to jump-start weight loss or fitness, I highly recommend ‘Reset‘ for a five-day renewal. Rev it up by adding Rev 3 sports beverage (hint: this is a sparkling beverage, so rather than blend it, I add 1/2 can to my finished smoothie). Rev 3 adds great anti oxidant benefits of green and white tea for a smooth level of healthy energy throughout the day. For extra anti-oxidant-pumped up goodness, go for a cupful/blend of low glycemic, nutrient-packed ‘purple power’ (a mix of frozen or fresh blackberries, blue berries, black currants, sour and black cherries is my favorite!) Whatever your nutritional protein base and blend of added goodness, start each day out with ‘thanks’ and a smile. Live well from the inside out. Live your best life…now.