Are You Eligible??
Star Fitness is ecstatic to be recommended by Eligible Inc., a personalized dating introduction service catering to Toronto’s classy and stylish singles. As well, Star Fitness has been named as a partner to the new and exciting Eligible Social Club, an upscale dating events company designed for selective men and women.
Check out them out!
http://www.eligiblesocialclub.com/index.html
http//:blog.eligibleinc.com
Don’t waste another minute! Call today and let Star Fitness help you feel and look your Eligible best!!
Stay tuned for more exciting NEWS from Star Fitness….
Your friend and trainer,
Amy
Star Fitness
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Keen What??
Quinoa, pronounced ‘keen wah’, is the often neglected and relatively unknown super food. Originally grown by the Incans in ancient Peru, Quinoa was once overlooked for more common choices such as corn and potatoes, but is increasing in popularity.
Quinoa has captured the attention of a health-conscious crowd seeking maximum nutrition and those on high protein diets, looking to lose weight and eat better quality foods. Quinoa can promote weight loss, build muscle, alleviate migraine headaches, help diabetes, promote cardiovascular health, and prevent hardening of the arteries. It has also been linked to helping prevent breast cancer, asthma, gallstones and, if that wasn’t enough, it acts as a super antioxidant!
A balanced protein, Quinoa contains all eight essential amino acids. This makes it very digestible and totally unique in the plant kingdom. Not only is Quinoa high in protein, it’s high in fiber, and vitamins such as riboflavin, calcium, vitamin E, iron, potassium, phosphorus, magnesium, folic acid and beta carotene. It is also high in linolenic acid, the essential fatty acid linked to benefiting the immune response.
Vegetarians love Quinoa as a proteins source, as well as, celiacs and those that are gluten-intolerant because it’s a gluten-free food!
Quinoa’s versatility in recipes is wide spread. Use it in salads, as a side dish, and even baking! Quinoa can be bought at some grocery stores, such as Metro, and can also be found at the Bulk Barn and health food stores. So go ahead, give Quinoa a try…your body will thank you!!
Your friend and trainer,
Amy
Star Fitness
Filed under: Diet and Nutrition | Leave a Comment
Tags: gluten-free, protien, Quinoa, super food, weight loss
Star Fitness Favorite Exercise!
Here’s a great compound exercise to target the legs and the biceps, as well as putting your balance to the test! …Give it a try!
Split Lunge With Curl
Skill Level: Intermediate
Equipment: Bench, Dumbells
Instructions:
Step 1- Start in a split lunge position with one foot on bench while holding dumbbells at your side.
Step 2 – Lower yourself down into a lunge position making sure to keep your back straight and your shoulders pulled back.
Step 3 – Press back up through your heel and curl the dumbbells up towards your shoulders.
Sets: 2
Reps: 10 on each side
For more Fun and Challenging exercise contact Star Fitness!!
Your friend and trainer,
Amy
Star Fitness
Filed under: exercise, Strength Training | Leave a Comment
Tags: challenge, compound exercise, Curl, Dumbell, Lunge
Your Grocery List
It seems that almost daily clients are asking what to eat in order to lose weight while on an exercise program. Well, there are endless factors that will affect that answer! Likes and dislikes, intolerances, allergies, food choices based on ethical reasons, etc, etc, etc. I’ve compiled some great information that might help you to write this week’s grocery list.
The low carbohydrate diet argument comes up more than I care to discuss! Extreme low carb diets are unnecessary and are ineffective when trying to achieve and maintain long-term goals. The low carb diet is deceptive as the initial weight loss comes from water weight and is short term. This diet can cause weakness and fatigue, which is not effective when attempting crazy BOSU exercises with your trainer (just sayin’..). The low carb diet requires a reduction in fruits and vegetables, which in turn may cause deficiencies in essential vitamins, nutrients and fiber..need I say more?? Research has shown that low to moderate carb and high protein diets are a definite advantage for goals of fat loss. Creating a calorie deficit is the key to a successful weight loss diet plan. The calorie deficit is created when the amount of food energy (calories) that is taken in is less than the total calories used. This key, combined with a varied selection of healthy foods that you enjoy in moderation, will help you stick to your program without “falling off the wagon”.
The following are lists of foods that will help get you leaner and healthier…
Natural Starchy Carbohydrates and Whole Grains
1) Oatmeal (old fashioned/steel cut)
2) Yams
3) Brown Rice (basmati is goood!)
4) Sweet potatoes (similar to the yam..but different)
5) Multi grain cereals
6) White potatoes
7) 100% whole wheat bread
8) 100% whole wheat pasta
9) Beans
Vegetables
1) Broccoli
2) Asparagus
3) Spinach
4) Salad Greens
5) Tomatoes
6) Peppers (green, red or yellow)
7) Onions
8) Mushrooms
9) Cucumbers
10)Zucchini
Lean Proteins
1) Egg whites (whole eggs in limited amounts)
2) Whey or Casein protein (protein powders)
3) Chicken breast
4) Salmon
5) Turkey breast
6) Grass fed beef (top round or flank steak)
7) Lean ground turkey
8) Bison or Buffalo (game meats)
9) Trout
Fruits
1) Grapefruit
2) Apples
3) Blueberries
4) Cantaloupe
5) Oranges
6) Bananas
7) Peaches
8) Grapes
9) Strawberries
10)Pineapple
*IMPORTANT..Do not forget to include healthy fats such as walnuts, almonds, extra virgin olive oil, flaxseed and avocado. Also be sure to include dairy in your diet such as skim milk, low and non-fat yogurt low and non-fat cottage cheese and cheeses.
A healthy diet combined with regular exercise is a recipe for weight loss success, but be sure to give yourself a couple of meals a week to eat what you want ..Practicing moderation, of course!! And remember…
“Bad habits are easy to form and hard to live with and good habits are hard to form and easy to live with.”-Jim Roberts, motivational speaker.
Your friend and trainer,
Amy
Star Fitness
p.s.- Sorry for the long absence. Star Fitness Blog is back in publication by popular demand..and better than ever!! Stay tuned for more fun exercise and lifestyle tips.
Filed under: Diet and Nutrition | Leave a Comment
Tags: calorie deficit, habits, healthy diet, healthy fats, Low Carbohydrate
Coping With Flu Season
It seems everywhere you turn someone else is feeling “under the weather”. Unless you have chosen to live in a bubble there is a good chance that you too will come in contact with, and be afflicted by, a cold or flu this season. This year we even have the Swine Flu (H1N1) to compete with!! The following is a reminder of some common sense tips for cold/flu prevention and some all-natural methods that you may not know about….
Tips:
1) Wash Your Hands
…And wash them often! Use hot, soapy water for at least 15-20 seconds.
2) Get Enough Sleep
The amount is relative for different people but the rule of thumb is 8 hours of rest a night to keep you immune system in fighting form.
3) Keep Hydrated
Drink 8-10 8oz. glasses of water a day to flush toxins from your system.
4) Eat Immune-Boosting Foods
Keep your body strong and nourished to fight infection. Fatty foods not only slow your metabolism and make you feel sluggish, but they compromise your immune system. Stick with whole grains, dark green, red and yellow veggies and vitamin-packed fruits.
5) Avoid Alcohol
Alcohol is an immune suppressant that can actually decrease your resistance to viral infections like the Swine Flu. For women, alcohol affects estrogen production, which further suppresses the immune system.
6) Keep Physically Active
Moderate exercise supports the immune system by increasing circulation, oxygenating the body, purging toxins by sweating and releasing stress. Call your trainer!!
7) Be Mindful of Surfaces
Be aware of the public surfaces you touch, shaking hands with someone, even when you have used a pen that others have touched. DON’T touch your face until you have washed your hands or used a hand sanitizer.
8 ) Get Fresh Air
A regular dose of fresh air is important, especially in winter when the heating is on and dries you out leaving you more vulnerable to a cold or flu. As well, people stay indoors more in cold weather, which means there are more germs circulating inside.
9) Eat Yogurt
Some studies have shown that eating a daily cup of low-fat yogurt can reduce your susceptibility to colds by 25%!! Researchers think the beneficial bacteria in yogurt may stimulate the immune system to fight illness.
10) Chill Out!
Stress releases hormones into our bodies that can compromise our immune system. Keep things in perspective and don’t let your concerns take over your mind and body.
For centuries herbal medicines have been used to prevent and treat colds and the flu. Here are some natural remedies you can use to heighten your immune system resistance and prepare for battle with the cold and flu…
GARLIC: Known for its anti-bacterial properties which help the immune system fight infection. Garlic contains a natural antibiotic called Allicin. Onions contain similar properties and are also effective in battling illness. So what if you’re a little stinky??…At least you’ll feel great!!
GINGER: For preventing and treating colds, sore throats and inflammation. Ginger is pain relieving, antiseptic and an antioxidant. It also reduces fever and has a mild sedative to encourage rest.
ECHINACEA: For treatment and prevention of colds, flu, fevers and infections. This plant stimulates activity of the immune cells that eat invading viruses and bacteria before they cause infection.
GOLDENSEAL: Treats infection and inflammation. Also used to relieve congestion in respiratory airways. It is often combined with Echinacea for full anti-viral and anti-bacterial protection.
VITAMIN C: Used for enhancing the immune system. Vitamin C is known for its ability to shorten the duration and lessen the severity of colds. The body will use more Vitamin C when it is actively fighting an illness so drink your OJ when you’re sick!
ELDERBERRY: I have heard a lot about the Elderberry lately. It has been used for a long time for fighting illness but has recently grown in popularity for its antiviral effectiveness against colds and the flu. The active components help to bind to the flu virus and prevent the infection of the cells. The binding action prevents the virus from spreading. The Elderberry also has an anti-inflammatory effect that has been compared to aspirin.
ZINC: Used as an antioxidant, immune system stimulant and as treatment for infected nasal passages. Zinc lozenges are known to shorten the duration of colds.
Be strong and stay healthy. If you do get sick with a cold or the flu, it should only last 7-10 (depending on the individual) so maintain a positive attitude, seek medical help if needed and be kind to yourself.
Your friend and trainer,
Amy
Star Fitness
Filed under: Wellness | Leave a Comment
Tags: Echinacea, Elderberry, garlic, ginger, Goldenseal, immune system, Swine Flu, Vitamin C, Zinc
The 411 on Muscle Cramps
There seems to be a lot of talk around the gym about muscle cramps. They come out of nowhere and leave us temporarily incapacitated. Here’s a little insight into the nasty little “charley horse”.
Anyone that has experienced a muscle cramp will tell you they can be quite painful. Muscle cramps occur when a muscle involuntarily contracts and cannot relax. The skeletal muscles (the ones which we can voluntarily control) are most likely to cramp. The muscles in the calf, thigh and arch of the foot are the most notorious offenders.
Cramps vary in severity from mild twitches to excruciatingly painful and usually come on suddenly and without warning. Often the cramping muscle feels harder than normal to touch. Most cramps subside spontaneously within a few seconds to minutes.
Nobody knows exactly why muscle cramps develop. Insufficient stretching before exercise, exercising in heat, and muscle fatigue may all play a part. Imbalances in levels of electrolytes (sodium, potassium, chloride, calcium and phosphate) in the blood may also be a cause.
If you get a muscle cramp while exercising, stop and hold the cramped muscle in a gently stretched position until cramp resolves. If a cramp occurs while you are lying down, do the opposite – walk on the cramping leg. To help prevent future muscle cramps always warm up and stretch before workouts. Maintain good hydration when exercising and try a sports drink rather than water to balance electrolyte levels.
Happy Halloween and remember to practice moderation when faced with the mini boxes of Smarties!!
Your friend and trainer,
Amy
Star Fitness
Filed under: exercise | Leave a Comment
Tags: charley horse, electrolytes, fatigue, hydration, muscle cramps, skeletal, stretch
Star Fitness NEWSFLASH!!
Star Fitness has been busy preparing for the fast approaching cold weather. When the snow finally forces us indoors this year, we will be training at Loft Fitness. The studio is located in the heart of trendy Liberty Village, King Street West. Loft Fitness is a small space, full of charm and character. The owner, Merlin, is fantastic and is welcoming the opportunity to have Star Fitness clients in the space. Oh! Did I mention the organic smoothie bar??….Yum! Enough said. Check out the link for Loft Fitness…. http://theloftfitnessstudio.wordpress.com/.
As well, Star Fitness will be offering Pilates instruction, the Stott method, in fall of 2009. Pilates is an intense workout that is both strengthening and therapeutic. Private and group instruction will be available.
Don’t let that bikini body slip away this winter. When summer comes you will be running, not walking, to the beach!! Contact Amy at Star Fitness today and find out how you can join the fun this winter… starfitness.ahuczek@gmail.com.
Your friend and trainer,
Amy
Star Fitness
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Tags: bikini body, Loft Fitness, organic, Pilates, therapeutic
What is Pilates??
Pilates is a form of physical fitness that was developed in Germany by a man named Joseph Pilates in the early 20th century. Joseph called his method Contrology, as he believed that the method uses the mind to control the body. The emphasis is on the balanced development of the body through core strength,
flexibility and awareness.
One of the greatest advantages of the Pilates method is that it works for a range of people. Athletes, dancers, post-pregnancy women, seniors and people with rehabilitation needs are all able to take advantage of Pilates. All the movements are developed with modifications so the exercises are challenging for people at any level.
Benefits of Pilates….
It is said that Pilates will create a body that is stronger, longer, leaner and gives the ability to move with grace and ease!!
The Pilates method is based on 6 principles that result in a workout that focuses on quality not quantity. Rather than doing many repetitions for each move, every exercise is done fully and with precision, so you see results in a shorter time.
6 Principles of Pilates:
1. Breathing. By practicing proper breathing during exercise you are filling the circulating blood with oxygen. This awakens the cells in the body and carries away wastes that cause fatigue.
2. Centering. All energy in Pilates exercises stem from the “powerhouse” of the body. The powerhouse is made up of the abdomen, lower back, hips and bum. The strength from these areas is sent outward to the limbs to perform a movement.
3. Concentration. Pilates requires focus on all parts of the body to control each movement, in combination with proper breathing patterns.
4. Control. The idea of Pilates is built on muscle control. Don’t get sloppy!!
5. Precision. Each movement in Pilates is just a piece of the bigger puzzle. Every detail is important to the exercise in order to develop a perfect movement, as opposed to many half-hearted ones.
6. Flow. Movement is continuous between exercises to create strength and stamina.
Curious about Pilates?? Star Fitness will be bringing Pilates to you in October 2009!! Contact Amy for more information at starfitness.ahuczek@gmail.com.
Your friend and trainer,
Amy
Star Fitness
Filed under: exercise, Star Fitness | Leave a Comment
Tags: breathing, control, flow, modifications, Pilates, powerhouse, precision
Hitting The Wall
You have been following a strict diet for 6 months and you exercise 6 days a week for 40-60 minutes. To date, you fit snuggly into your skinny jeans, barely, and it seems that you cannot lose any more weight. You have not stopped exercising and you haven’t even had a cheat day on your diet in weeks…so why have you stopped losing weight??
This is the weight loss plateau and for those with weight loss goals it can be VERY frustrating. At this stage, the body has adapted to your diet and exercise routine. In order to overcome this plateau you have to give your body something different to respond to. Variety can be introduced into your diet or exercise routine, and once your body recognizes the difference, the weight will start to come off once again.
Try these diet and exercise strategies to beat the plateau and have room to spare in your skinny jeans!
Diet Strategies:
• Increase your calorie intake, slightly, to provide more fuel for your body.
• Drink more water to help stabilize your metabolism.
• Add more protein and fiber to your diet to help your metabolic functions.
• Eat frequent, small meals to keep your metabolism constant and burn more calories.
• Vary your snacks. Instead of snacking on a carbohydrate, have a protein instead.
Exercise Strategies:
• Add more strength training to your routine. It builds more lean muscle mass, which increases your metabolism.
• Vary your cardio routine. If you usually do 40 minutes on the treadmill, do 40 minutes on the stationary bike. Or, if you do the bike 5 days a week, try the treadmill for 3 days and the elliptical for 2 days.
• Decease your exercise time and increase the intensity. Do a higher speed or increase the incline.
• Increase the frequency of your exercising. If you do 3 days, add a 4th.
• Play a sport or try another activity. Sports target different muscle groups than exercising alone. If the sun is out, grab your rollerblades or go for a bike ride.
Don’t let the weight loss plateau get you down! Switch up your routine and you will be back on track in no time!!
Your friend and trainer,
Amy
Star Fitness
Filed under: exercise | Leave a Comment
Tags: diet, exercise strategy, frequency, intensity, metabolism, plateau, routine
Let The Sunshine In
Vitamin D is potentially the most underrated nutrient in the vitamin world. It has been known to help prevent osteoporosis, depression, prostate cancer, breast cancer and even effects diabetes and obesity. We probably take Vitamin D for granted because it’s free; your body makes it when the ultraviolet rays from natural sunlight touch your skin. This does not mean that you should stop wearing sunscreens that filter UV rays!! By incorporating antioxidants into your diet you can naturally boost your bodies ability to handle sunlight without burning. Superfruits such as Acai, pomegranates and blueberries help create an “internal sunscreen”.
With the rainy summer and long winter ahead it is important to make sure we are producing an adequate amount of Vitamin D. The most reliable way to generate Vitamin D is through sunlight exposure but we can supplement our diet with foods that contain the nutrient. The recommended daily intake to maintain a healthy balance of Vitamin D in the body is 1000 International Units (IU) a day, however, new studies are showing that you may consume as much as 1700 IU a day for maximum benefits.
For more information on foods and recipes that will help support your Vitamin D levels check out this link…
http://www.fitnessmagazine.com/recipes/healthy-eating/nutrition/get-more-vitamin-d-healthy-foods-to-add-to-your-diet/?page=1
Your friend and trainer,
Amy
Star Fitness
Filed under: Diet and Nutrition | Leave a Comment
Tags: antioxidants, superfruits, Vitamin D
