Thursday, September 15, 2011
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Tanya Morrell
Vote Integrated Health Solutions by Tanya Morrell for Readers Choice Awards-Fitness Instructor. Starting September 21st!
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Wednesday, June 1, 2011
Power Foods
These foods benefit your body in so many ways. They power your brain, and correctly and efficiently fuel your body. Super foods fight infection, enhance your immune system, and protect against diseases such as osteoporosis, heart disease, certain cancers, diabetes, and respiratory infections.
While this list of super foods may be longer than most, it shows that great things do come in small packages. These foods are not only healthy, but they're also affordable, familiar, and readily available at regular grocery stores and farmers markets. With so many choices, you'll discover just how easy it is to eat super healthy every day…even when on a tight budget.
This is an all-inclusive list, but some foods might not be right for your tastes, preferences or health goals. Remember that no single food can provide everything you need to be healthy. That's why it's important to choose a variety of super foods from each category to meet your daily nutrition needs.
Vegetables
Asparagus
Avocados
Beets
Bell peppers
Broccoli
Brussels sprouts
Cabbage
Carrots
Cauliflower
Collard greens
Crimini mushrooms
Cucumbers
Eggplant
Garlic
Green beans
Kale
Mustard greens
Onions
Peas
Portobello mushrooms
Potatoes
Rainbow chard
Romaine lettuce
Shiitake mushrooms
Spinach
Summer squash
Sweet potatoes
Swiss chard
Tomatoes
Turnip greens
Winter squash
Yams
Calcium-Rich Foods
Almond milk
Cheese, low fat
Cottage cheese, low fat
Milk, skim or 1%
Orange juice with calcium
Rice milk
Soy milk
Yogurt with active cultures, low fat
Fruit
Apples
Apricots
Bananas
Black olives
Blackberries
Blueberries
Cantaloupe
Cherries
Cranberries
Figs
Grapefruit
Grapes
Honeydew melon
Kiwifruit
Lemons
Limes
Nectarines
Oranges
Papaya
Peaches
Pears
Pineapple
Plums
Prunes
Raisins
Raspberries
Strawberries
Watermelon
Grains
Amaranth
Arborio rice
Barley
Brown rice
Buckwheat
Bulgur
Corn
Jasmine rice
Millet
Oats
Quinoa
Rye
Spelt
Triticale
Wheat berries
Whole grain breads, cereal, pasta
Whole wheat breads, cereal, pasta
Wild Rice
Proteins
Almonds
Beef, lean
Black beans
Cashews
Chicken, skinless
Chickpeas
Egg whites
Eggs
Fish, unbreaded
Flaxseed
Garbanzo beans
Hemp seeds
Hummus
Kidney beans
Lima beans
Lentils
Miso
Navy beans
Nuts
Peanut butter, natural
Peanuts
Pinto beans
Pork, lean
Pumpkin seeds
Salmon, canned or fresh
Seafood, unbreaded
Sesame seeds
Soybeans
Sunflower seeds
Tahini
Tempeh
Tofu
Tuna, canned or fresh
Turkey, skinless
Veggie burgers
Walnuts
Wild game, skinless
Miscellaneous
Canola oil
Dark chocolate
Green tea
Olive oil
While this list of super foods may be longer than most, it shows that great things do come in small packages. These foods are not only healthy, but they're also affordable, familiar, and readily available at regular grocery stores and farmers markets. With so many choices, you'll discover just how easy it is to eat super healthy every day…even when on a tight budget.
This is an all-inclusive list, but some foods might not be right for your tastes, preferences or health goals. Remember that no single food can provide everything you need to be healthy. That's why it's important to choose a variety of super foods from each category to meet your daily nutrition needs.
Vegetables
Asparagus
Avocados
Beets
Bell peppers
Broccoli
Brussels sprouts
Cabbage
Carrots
Cauliflower
Collard greens
Crimini mushrooms
Cucumbers
Eggplant
Garlic
Green beans
Kale
Mustard greens
Onions
Peas
Portobello mushrooms
Potatoes
Rainbow chard
Romaine lettuce
Shiitake mushrooms
Spinach
Summer squash
Sweet potatoes
Swiss chard
Tomatoes
Turnip greens
Winter squash
Yams
Calcium-Rich Foods
Almond milk
Cheese, low fat
Cottage cheese, low fat
Milk, skim or 1%
Orange juice with calcium
Rice milk
Soy milk
Yogurt with active cultures, low fat
Fruit
Apples
Apricots
Bananas
Black olives
Blackberries
Blueberries
Cantaloupe
Cherries
Cranberries
Figs
Grapefruit
Grapes
Honeydew melon
Kiwifruit
Lemons
Limes
Nectarines
Oranges
Papaya
Peaches
Pears
Pineapple
Plums
Prunes
Raisins
Raspberries
Strawberries
Watermelon
Grains
Amaranth
Arborio rice
Barley
Brown rice
Buckwheat
Bulgur
Corn
Jasmine rice
Millet
Oats
Quinoa
Rye
Spelt
Triticale
Wheat berries
Whole grain breads, cereal, pasta
Whole wheat breads, cereal, pasta
Wild Rice
Proteins
Almonds
Beef, lean
Black beans
Cashews
Chicken, skinless
Chickpeas
Egg whites
Eggs
Fish, unbreaded
Flaxseed
Garbanzo beans
Hemp seeds
Hummus
Kidney beans
Lima beans
Lentils
Miso
Navy beans
Nuts
Peanut butter, natural
Peanuts
Pinto beans
Pork, lean
Pumpkin seeds
Salmon, canned or fresh
Seafood, unbreaded
Sesame seeds
Soybeans
Sunflower seeds
Tahini
Tempeh
Tofu
Tuna, canned or fresh
Turkey, skinless
Veggie burgers
Walnuts
Wild game, skinless
Miscellaneous
Canola oil
Dark chocolate
Green tea
Olive oil
Integrated Health Solution's Women's Boot Camp
Starts June 7th - Sault Park
Contact Tanya at 519-212-5697 or tanya@integratedhealthsolutions.ca
Tuesday & Thursday 6:30-7:30 pm
If we have a great turn out…we’ll open 5:30–6:30 pm
Pulling rank here and reducing the price! $120 for 1 month of bootcamp!
You are required to bring:
A Towel or Yoga Mat
A bottle of Water to Every Session
Running Shoes & Appropriate Clothing
5 lb Hand Weights
~~~~~~~~
Weekly Recipes
Motivation
Kickboxing
Circuit Training
Core Strengthening
Body Sculpting
Contact Tanya at 519-212-5697 or tanya@integratedhealthsolutions.ca
Tuesday & Thursday 6:30-7:30 pm
If we have a great turn out…we’ll open 5:30–6:30 pm
Pulling rank here and reducing the price! $120 for 1 month of bootcamp!
You are required to bring:
A Towel or Yoga Mat
A bottle of Water to Every Session
Running Shoes & Appropriate Clothing
5 lb Hand Weights
~~~~~~~~
Weekly Recipes
Motivation
Kickboxing
Circuit Training
Core Strengthening
Body Sculpting
Monday, April 25, 2011
Wednesday, January 26, 2011
Thursday, January 20, 2011
Sport Specific Weight Training
If you're involved in a sport or athletic pursuit, you want to get the most out of your workouts, right? I mean, if you're a cyclist, you don't want to spend a bunch of time spinning your wheels (pun intended) doing routines meant for bodybuilders. Weight training is an important component of your exercise routine regardless of your sport – sport specific weight training just means that the training program is specifically designed around your sport for maximum results.
Every sport involves the use of different muscles and uses those muscles in different ways. If you're a long distance runner who's decided to train for a triathlon, you're in for a bit of a shock the first time you get on that bike or jump into the pool. And not just from the shock of the cold water! Nope, what you'll find is that those highly trained muscles of yours may not be so highly trained after all. Well, they are… but only for the specific activities you put them through on a regular basis.
Picking up a new sport often means training a whole new set of muscles. So if that's your thing, be patient with yourself. It can be tough for someone who's used to excelling to go back to square one. But don't sweat it. Pretty soon that old muscle memory will kick in and you'll be back on top of the game.
Specificity is the key
There's actually something called the principle of specificity. All it means is that the training you do should take into account the movements that your sport requires, and mirror them as much as possible. In its simplest form: If you're a runner, don't spend all your time in the gym on the rowing machine. Duh. Oh, and putting in excessive time trying to get that oh so hunky (NOT!) Incredible Hulk physique can work against you.
Where it gets a little more complicated is actually figuring out the particular demands of your sport and learning how to fashion a training program that will optimize your performance. Complicated for you, that is. But not for a good personal trainer (c'est moi)!
That personal trainer (ahem, me again) understands the science of sports specific training and can make sure you get the most out of each workout. I (or some other wonderful trainer) will find the right balance among the different types of weight training and put together a set of functional routine that let you work smarter, not necessarily harder.
No Pain, No Gain? NO WAY!!
A couple of general training tips and cautions, whatever your sport:
• It shouldn't hurt. Really. Hey, the old Jane Fonda "feel the burn" thing is long gone. Get with the times! It's about working within your limits and progressing at a pace that allows your body to adjust. Yeah, you want to feel like you're working hard, but not like you're about to pass out or get a hernia.
• B R E A T H E! Yep, breathing's a good thing. Deep and steady. Keep that oxygen flowing. You might be thinking, "So what? Breathing's natural. I couldn't stop if I tried." Well, more often than you might think, people tense up and forget to breathe properly during periods of intense focus or effort.
The Final Word
So, think about your sport, the movements you make and the muscles you use. Your sport specific weight training routine should complement your sport. And if you could use a little help figuring out how to do it, you know where to find me.
In Health & happiness,
Tanya Morrell
www.integratedhealthsolutions.ca
Every sport involves the use of different muscles and uses those muscles in different ways. If you're a long distance runner who's decided to train for a triathlon, you're in for a bit of a shock the first time you get on that bike or jump into the pool. And not just from the shock of the cold water! Nope, what you'll find is that those highly trained muscles of yours may not be so highly trained after all. Well, they are… but only for the specific activities you put them through on a regular basis.
Picking up a new sport often means training a whole new set of muscles. So if that's your thing, be patient with yourself. It can be tough for someone who's used to excelling to go back to square one. But don't sweat it. Pretty soon that old muscle memory will kick in and you'll be back on top of the game.
Specificity is the key
There's actually something called the principle of specificity. All it means is that the training you do should take into account the movements that your sport requires, and mirror them as much as possible. In its simplest form: If you're a runner, don't spend all your time in the gym on the rowing machine. Duh. Oh, and putting in excessive time trying to get that oh so hunky (NOT!) Incredible Hulk physique can work against you.
Where it gets a little more complicated is actually figuring out the particular demands of your sport and learning how to fashion a training program that will optimize your performance. Complicated for you, that is. But not for a good personal trainer (c'est moi)!
That personal trainer (ahem, me again) understands the science of sports specific training and can make sure you get the most out of each workout. I (or some other wonderful trainer) will find the right balance among the different types of weight training and put together a set of functional routine that let you work smarter, not necessarily harder.
No Pain, No Gain? NO WAY!!
A couple of general training tips and cautions, whatever your sport:
• It shouldn't hurt. Really. Hey, the old Jane Fonda "feel the burn" thing is long gone. Get with the times! It's about working within your limits and progressing at a pace that allows your body to adjust. Yeah, you want to feel like you're working hard, but not like you're about to pass out or get a hernia.
• B R E A T H E! Yep, breathing's a good thing. Deep and steady. Keep that oxygen flowing. You might be thinking, "So what? Breathing's natural. I couldn't stop if I tried." Well, more often than you might think, people tense up and forget to breathe properly during periods of intense focus or effort.
The Final Word
So, think about your sport, the movements you make and the muscles you use. Your sport specific weight training routine should complement your sport. And if you could use a little help figuring out how to do it, you know where to find me.
In Health & happiness,
Tanya Morrell
www.integratedhealthsolutions.ca
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