New! Health as a Habit

I started Work of A.R.T. Fitness almost three years ago with a specific vision in mind, to teach people how to live their healthiest, happiest life. Health is about so much more than simply diet and exercise; it’s about living a balanced lifestyle that, of course, includes exercise and eating well, but more importantly, is fulfilling and enjoyable! Diet and exercise should compliment your life, not control it, and the best way to achieve this balance is to take the time to learn what works for you. I  believe that achieving and maintaining optimal health and wellness is a gradual process, and sustainable change doesn’t happen overnight. It’s this belief that inspired me to create my new program, Health as a Habit.

Health as a Habit is a 12-week, habit-forming program that is designed to help you set and achieve realistic goals that will contribute to your healthy life, long-term! Other programs that ask you to do a total overhaul of your diet and lifestyle overnight can be exciting and can definitely deliver results, but the problem with these programs is that once your ‘challenge’ is complete, you’re often left with no guidance as to how to maintain a healthy lifestyle. On top of that, restrictive programs can leave you feeling deprived and can foster an unhealthy relationship with food and exercise. Both of these problems can lead to a major rebound and excess weight gain after the fact.

What makes Health as a Habit different, is that you will have one on one support to make small, manageable changes over 12 weeks which will provide the building blocks for long-term change. Every person’s circumstances are different, and this program is designed to work with your unique needs and goals, and give you the strategies and skills to create and maintain a healthy lifestyle.

I am so excited to help you get started on the path to your healthiest, happiest life! For complete details and to get started with Health as a Habit, click here!

Post Workout Nutrition

In case you missed it,  4 Points Health and Wellness had a pretty exciting Open House event this past weekend to give the community a chance to try out some classes and meet myself and all of our other fantastic practitioners. If you managed to stop by, a huge thank you to you, but if you didn’t make it, or you missed my presentation, then you’re in luck, because I’m going to give you the coles notes version, right now!

Saturday I got to speak about post workout nutrition, and what your body needs  in order to refuel and recover after your sweat sesh.

When you exercise, you deplete your body’s glycogen stores (stored energy from glucose), and these stores need to be replenished. In addition to this, you also cause muscle tissue damage (protein catabolism) which needs to be repaired.

In order to replenish glycogen stores, your body needs carbohydrates, while protein is needed to repair and build muscle tissue.  It is recommended that you consume protein and carbs in a ratio of 1:4 after you exercise. A good rule of thumb is to consume between 15 – 20 grams of protein,  and to consume about 1 gram of carbohydrates per 1 kg of body weight (or about 0.5 grams per pound of body weight).

This may sound like a lot of carbs, but contrary to popular belief, carbs are not the enemy. They are your body’s (and you brain!!!) preferred fuel source, and you need them in order to perform optimally. You also need them in combination with protein to contribute to muscle hypertrophy (muscle growth).

It’s best to try to have your post workout meal as soon as possible after you exercise to get your body the nutrients it needs to start repairing ASAP. Also, when you exercise, you create an environment in your body that is capable of storing glucose, and synthesizing muscle tissue more effectively than any other time, so take advantage of it, get that fuel, and those building blocks in right away, or at least within 1 – 2 hours of the end of your workout.

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Navigating the Grocery Store

So you’ve committed to eating healthier!? That’s great news, and making that decision is a tremendous first step toward a healthier life. But now that you’ve made the choice, where do you start?

When you’re trying to change your diet and eat healthy, sometimes the grocery store can be a bit overwhelming. Your previous grocery trips probably felt routine and normal, with few surprises, but in the first few shopping trips after making the choice to change, you may suddenly notice how many choices you have.

Personally, I love grocery shopping, and the sight of my fridge filled with colourful veggies, and healthy foods fills me with so much joy and gratitude. Although I’ve always known that a full fridge is something I am very fortunate to have had, I didn’t always love the grocery store, and finding my way definitely took some time and practice.

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