Intentions for the New Year

Happy New Year!
Over the last few days, I have been thinking a lot about New Year’s resolutions and I’ve decided something, I’m not making any! This isn’t to say that I think that New Year’s resolutions are a bad thing, setting goals, and working towards achieving them is wonderful; but when it comes to New Years resolutions, I think we often put too much pressure on ourselves to do a complete 180 because the calendar happened to roll over. That’s why this year, instead of setting resolutions, I’m going to be setting intentions.

Setting Intentions - BalanceWhat do I mean by that, you ask?

You often hear yoga instructors talk about setting an intention for your practice, but setting intentions are not limited to what you do on the yoga mat. Intentions are different from goals in that they are less tangible and aren’t something with which you can attach a value or expectation. They are ideas of how you want to live your life, a purpose or attitude that you wish to commit to.  Instead of saying “I’m going to diet and exercise” your intention might be “practice loving my body and myself”.

I thought about setting goals for 2018 like, grow my business by X%, workout four times per week, learn to cook a new meal every month, etc. And although I believe all of these goals have value and I would like to accomplish them, I have chosen not to allow my success in 2018 to be defined by my achievement of specific tasks. (more…)

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. (more…)

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). (more…)