We’re back to our spring goals – this week, focusing on shaping up! There’s no question that exercise plays a vital role in a vibrant life. Cardiovascular and resistance training promote weight loss, reduce stress, improve mood & boost confidence – now that’s what I’m talking about!

However, if just hearing the word exercise makes you cringe, you can never seem to find the time or you just can’t seem to stick with it – it’s time to integrate these 3 tips and re-discover your movement potential. Plus the foods that will help fuel you to the fullest. You’ll be moving like a maniac, maaaaniac in no time!

1) Ask yourself: What type of movement do I actually enjoy doing?
Exercise does not need to happen in a gym, on a treadmill or in a fitness class. If that type of activity inspires you – by all means, go for it. If it doesn’t however, take a step back and think of what does. If you’re struggling to find the motivation to move, it’s most likely because you haven’t found what works for you. Make an effort to find out what does because when you do, not only will you stick with it, but look forward to it.

2) Set a realistic goal
This is HUGE (all caps huge).When coming up with a movement plan, ask yourself: on a scale from 1 – 10, how realistic is it that I will actually accomplish this goal? Then, scale back this goal until you reach 10. In doing so, you’re setting yourself up for success. Why? "Because small targets lead to small victories, and small victories can often trigger a positive spiral of behaviour." Heck yes!

3) Reward yourself
Each week you accomplish your movement goal – reward yourself. Small incentives play a key role in sustainable change. By reinforcing your positive behaviours with a reward, you are stimulating the pleasure centre of your brain, which will help provide motivation when needed most. What will your reward be?

Foods that Fuel
Pre activity: a snack made of mostly carbohydrates and protein.

□    Small baked potato topped with Greek Yogurt + dash of cinnamon
Post activity: a balanced meal of carbohydrates and protein, without the fat, to help repair muscles after exercise.
□    Protein shake: 1 c. coconut water, ½ c. berries, 1 scoop protein powder, 1 tbsp chia seeds

Claire LeGresley, RHN

This month, we’re busting some common food and nutrition myths – beginning with the first meal of the day, or should I say, lack thereof. I believe we are all breakfast champions deep down, so let’s get to it and bust our first myth of the month!

Myth one: “I don’t have time for breakfast”

The “I don’t have time for breakfast” spiel is very convincing, but can be 100% busted with simple meal suggestions and some basic preparation.

1) Overnight Oats: Tonight, combine ⅓ c. oats with ½ c. unsweetened  almond milk + add in’s of your choice (chia seeds, hemp hearts, ½ banana, dash of cinnamon etc). In the morning, add a handful of nuts and/ or berries.  That’s it! You’ve got yourself a grab & go breakfast.

2) Smoothie: Tonight, stack your blender with these super powered smoothie ingredients: ½ ripe (frozen) banana, ½ c. frozen blueberries, 2 tsp peeled & grated ginger, 2 cups kale or spinach, 1 tbsp chia seeds (optional), dash of cinnamon and store in the fridge. In the morning, add 1 c. unsweetened almond milk, blend until smooth and you are on-your-way.

3) Greek/Coconut Yogurt Parfait: Tonight, combine ¾ c. of Greek yogurt (such as the brand Liberte) or coconut yogurt (dairy free) with (frozen) ½ c. blueberries & ½ c. raspberries, 1-2 tsp honey, 1 tbsp hemp hearts + 1 tbsp chia seeds plus a dash of cinnamon. You’ve got a perfect parfait waiting for you!

4) Avocado on Toast: Prep time – less than 5 minutes, no excuses here people. Spread ½ medium avocado (2 tbsp) on whole grain toast (such as the Stonemill brand) – top with 1 tbsp hemp hearts and season with sea salt & pepper.

5) Hard-boiled eggs & toast. Let’s keep it simple people. On Sunday, hard-boil half a dozen eggs to allow for a simply delicious and nutritious breakfast.

Claire LeGresley, RHN

If you would like to receive weekly newsletters, jam packed with nourishing tips like these, be sure to sign up for Wellness Wednesdays here: http://www.clairelegresleyrhn.com

By: Christa Mazzuca, MScPT

Are you experiencing joint or muscle pain? Recovering from an injury? Or just want to move better? Aside from supporting you through rehabilitation post injury, a physiotherapist can guide you to use your body efficiently and  in a way that puts the least amount of  strain on it - all so you can better perform your daily activities!

Our jobs, chores and social activities all put demands on our body.  Physical therapy can help improve your mobility, strength, posture and body mechanics to ultimately enhance your function for these tasks.

Having poor posture or putting strain on your joints will amplify these demands. Having good body mechanics will making moving easier since your bones and muscles will be in their optimum positions. So, what's important is HOW you are moving; this can be assessed by a physiotherapist and then you can be given tips on how to improve.

Individualized exercises can help address any muscle imbalances and develop strength to help you work toward a great posture, which can also be applied to movement. A physio can supervise you through your exercises to make sure you are doing them correctly and progress them as you improve.

Different techniques like soft tissue work and acupuncture can help work with your body's natural mechanisms to promote recovery and healing. For example, acupuncture does this by increasing blood flow, muscle relaxation and nerve stimulation.  

So in summary, benefits of physical therapy include:

1. Improved posture and body-mechanics
2. Improved strength and mobility
3. Improved function
4. Quicker healing and recovery

Have the winter woes left you feeling far from vibrant? Are you feeling the urge to slim down, shape up or simply kick start some new habits? Now is the time my friends.  As we enter longer days and warmer temperatures, it’s a prime opportunity to not only spring clean your closet, but also your body.

My suggestion is to start where you are today, pump up the water and include at least one of the foods listed daily. Oh yes, a change is gonna come!

My top 5 foods for daily cleansing & weight management

1) Organic green leafy vegetables:  Kale, collards, arugula, spinach, bok choy and broccoli
□    Jam packed with chlorophyll which helps to rid the body of toxins and supports the liver.

2) Beets
□    Powerful liver and gallbladder cleanser.

3) Garlic
□    Activates liver enzymes that help the body in filtering out any toxins you don’t want lingering.

4) Citrus – lemon, limes, oranges & grapefruit
□    Rich source of vitamin C – the ultimate cleansing vitamin.

5) Green Tea
□    Antioxidant rich tea – loaded with catechins which is thought to play a pivotal role in the green tea’s anticancer and antioxidant effects; plus improves liver function and promotes fat loss.

Metabolic Booster Tea: ½ fresh lemon juice + 1 inch peeled and chopped ginger + pinch of cayenne pepper + 8 cups of green tea (serve hot or cold)

Hibernation is officially over,

Claire LeGresley, RHN

To read the full blog post, with even more Spring Cleaning essentials visit: http://www.clairelegresleyrhn.com/