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

Are you looking for some daily inspiration? Take part in our 30-Day Squat Challenge. Our clinic is on a mission to build strong active bodies! 

To make this challenge achievable and easy to follow, Day 1 starts at 50 squats. Add 5 extra squats each following day until you hit 160 squats by day 30. The squats can be done in intervals or sets until you hit your daily goal. Rest days are taken every 3rd day to promote recovery. These are only baseline numbers so feel free to step up the intensity by increasing the number of reps or add weight to your regimen. Jump squats could be even more challenging; Go for it!

The 30 Day Squat Challenge can be done in the gym, at home, or work and takes only 5-10 minutes each day. There is no room for excuses here.

Squatting is a highly effective compound exercise that targets multiple muscle groups. It helps improve balance, core stability, and prevent injuries. Improve the tone in your legs, abs, and butt with this functional exercise. 

Some key points to focus on when squatting.
- Establish a firm base; feet shoulder width apart; Keep your knees aligned over your toes
- Don't let your knees flex beyond your toes during the lowering phase of the squat; pretend you are sitting backwards into a chair
- Breathe; inhale during the lowering phase and exhale as you drive upwards
- Keep your core and abdominal muscles engaged at all times to promote neutral spine

By: Dr. Sarah Vincent, ND

You get out of your body, what you put in, so the focus here should be on nutritional quality. In order to achieve your personal fitness goals you should be on good quality, clean, whole foods.

Pre-run Fueling

When preparing for your run, you should place emphasis on high carbohydrate, low fat, low protein, low fiber, eaten 2 hours before. The timing here is strictly dependent on the state of your digestion and speed of your overall metabolism, so this will be different for everyone. Ensure what you eat is easily digested and absorbed. Cooked, steamed, or liquids are easiest to digest.

A few examples of what you could have, are:

1) A berry/shake with a little protein (half a scoop)
2) Oatmeal with yogurt and berries
3) Quinoa with chicken and veggies
4) Turkey sandwich/wrap with veggies
5) Almond butter and banana wrap

Carbohydrate Loading

This is useful for long bouts of endurance exercise, meaning 60 plus minutes and is only useful if muscles are already trained to store and use extra carbs.

The majority of a runner’s carbohydrate intake should come from fruits and vegetables because they are nutrient dense and of higher quality. Foods such as refined grains (and for some people even whole grains) and processed carbohydrates, such as pastas, breads and cereals will give “more” in terms of volume, but are not as nutrient dense and will likely drain your energy.

Depending on estimated energy expenditure of each person, ideal carbohydrate distribution is illustrated below:

1)     Fruit (1-3 servings)
2)     Vegetables (4-8 servings)
3)     Beans/legumes (1-2 servings)
4)     Whole grains (1-2 servings)

Generally avoid high fat, high fiber foods as they require more energy to digest and will likely sit heavily in your stomach throughout your run. Also avoid coffee because it can stimulate digestion and possibly cause diarrhea in the middle of your run.

Fueling During Your Run

For most people somewhere between 30-60 grams of carbs per hour are necessary during runs, that go longer than 60 minutes. Fueling can come in the form of gels, chews or bars and is necessary to keep you energized! Sports drinks are not enough!

If you’re new at fueling during your runs, start small and have half of a gel pack the first time and see how your body feels. If you give yourself too much, too fast, it may produces undesirable digestive effects such as diarrhea or cramping.

Choice is the epiphany of freedom; freedom to do, to conquer, to take action or none at all. Choice is dictated by motive and your ability to make a decision. Making the right choice versus the easy choice however are two different things. Take for example, the choice to either go for a workout or not to go. The easy choice is to leave it for tomorrow, but the seemingly right choice is to mustard up the will power and complete the workout today.

In case you are lacking some ambition to get your fitness in today, welcome to the grind! Drown out the uncertainty, stop the hesitation, find your strength, and go for it. 

May this video provide you the extra little push to start today's workout and personal victory! The choice is yours...