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Easy way to add spinach to your diet

April 7, 2012 By Courtnie Leave a Comment

Spinach is an amazing food that should be added to everyone’s diet

Why should you add spinach to your diet?

Spinach nutrients;

  • Calcium
  • Vitamine A
  • Vitamine C
  • Fiber
  • Folic Acid
  • Magnesium

Adding spinach will help you with your bone strength, control cancer, lower homocysteine, protect you against heart disease and age related memory loss.

Making spinach cubes

Having a hard time to adding spinach to your diet? Try making some spinach cubes and add them to your smoothie

Buy fresh spinach from your local grocery store, wash and clean leaves and place in your blender

Add a little bit of water then blend until liquid

Fill an ice cube tray with the spinach mix and place in freezer. Once frozen into spinach cubes you can pop them out and use them in your fruit smoothie or protein shakes!

Quick and easy way to add some green veggies to your shakes!

Enjoy

Courtnie

Filed Under: Nutrition, Random

Afraid of putting on too much muscle?

November 17, 2011 By Courtnie Leave a Comment

Lean muscle is your weight loss friend!

Most women worry that they are going to get too muscular if they start lifting weights. But the truth is, it very hard genetically as a female to increase your muscle mass!

Amanda and I can both vouch that it is a lot of work to put on muscle as a female :O

Time and time again I see women at the gym with there 3-5 lbs, dumbbell weights doing biceps curls……..Let me put this into perspective for you, the average purse that you carry probably weighs more than those 3-5 pounds, even a four liter jug of milk from you local shopping market will weigh more then 3-5 pounds.

The truth is putting on some muscle is going to help you lose weight, not bulk up!

Most people know that muscle burns more calories than fat but, just how much more? Over the years I’ve heard that a pound of muscle can burn anywhere from 30-100 extra calories a day!!

Tip #1. Things to watch when trying to put on muscle is, believe it or not: the birth control pill, this will increase your estrogen and or progesterone hormone levels and make it harder to add muscle.

Tip #2. I frequently get asked what to do first, cardio or weights, and the answer is; do what ever you would like to improve first. So if you are looking to improve your time or distance running, do cardio first. However if you are looking to in muscle mass do weights first. This allows you to put your greatest effort into reaching your goal. Even better yet split your workouts up, but this will require you hit the gym twice a day!:O)

So get pumped up, and let your muscles melt the calories away!

~Courtnie~
Filed Under: Exercise, Random

Running shoes have a shelf life too

November 12, 2011 By Courtnie Leave a Comment

Once you have put too many miles on your running shoes you must get a new pair, to avoid injuries and set backs.

Running shoes have a shelf life too!

Stopping in at running shoe specialist store such as the Running Room, maybe a good idea before getting a new pair of runners.

They are professionally trained to assess the wear and tear on your old shoes and can suggest a new pair of runners that will meet you your needs in functionality and will help you choose a shoe that will provide your feet with the proper support.

Inspecting the wear and tear on my shoes, especially the soles, and also by feel. I can usually tell by small aches and pains that start in the chins, heels and arch of my feet.

I prefer the Sacony runner myself, it fits and my feet best, and I feel it is reasonably priced for it’s value! But again this is why seeing a specialists will help you in determining what shoe brand/model  best fits your needs.

Things to think about when choosing a shoe include:

  • Do you  have high or low arches?
  • Do you have wide or narrow feet?
  • Do your feet invert or evert?
  • Assessing your gait; such as your heel strike.
  • Most important of all what activity will you be using the shoe’s for?

As far as shoes life span, it depends on the activity that you are preforming and what type of surface your on! For a runner, running on ashfault their shoes life will not last as long if you were running on trails! For me personally an average life span is somewhere between 400-600km.

Exceeding your shoes life span can lead to major problems if not caught early. Including shin splints, knee, hip and even back issues, Yikes. So remember to be nice to your feet and treat them to a new pair of shoes when needed.

Once you have purchased your replacement runners remember to slowly switch over, break them in gradually!

And now tie up your laces and get sweating!! :O)

~Courtnie~

Filed Under: Exercise, Random Tagged With: , , , , , , , , , , , , ,

H.I.I.T.

April 27, 2011 By Amanda Leave a Comment

If you’re following along with our bootcamp workouts, here is another one for you to try out!

Do the following with a small break at the end of each set.

Repeat for 7 rounds.

  • 20 up and overs (aim for height, bounding up and then over the bench)
  • 20 plie squats (full range of motion squat, don’t fully straighten your legs at the top to continue the tension on your glutes)
  • 20 plie pulses (stay at the bottom half of the squat and pulse up and down)
  • 20 lunge jumps
  • 20 side to side pushups
  • 20 alternating DB bicep curls
  • 10 burpees with a push ups

Have fun with it!!

Filed Under: Random

Your Metabolism

April 27, 2011 By Amanda Leave a Comment

As a Trainer and Nutritionist I am always asked questions about what to eat to lose weight. This question is difficult to answer because there are numerous factors that aid in weight loss. Nutrition, cardio and your workout routine are the three most important factors, nutrition being about 80% of the puzzle. Here is some information I think you should all know about your metabolism, which is what will burn off your calories and that excess fat!

Metabolisms are not fragile things and it is quite hard to “mess” it up. If you find you have a slow metabolism it is probably because you are not timing your meals correctly or not making the right food choices.

Metabolism’s are based on a few factors and is scientifically referred to as your Basal Metabolic Rate or BMR. This is the rate at which the body expends energy to sustain basic life and  takes into account all of the energy you use to digest food, in respiration, to keep your heart beating, blood circulating and to stay awake.

There are three major factors that can increase your metabolism:

Your metabolism can be increased by exercise! Exercising can vary your metabolism around 30%. Meaning it can increase your metabolism and your energy expenditure by around 30% of your natural, current BMR.  The amount you will increase it by will depend directly on intensity, duration, frequency of activity, and your body mass. As you become more efficient at one exercise and it becomes easier to you, you will need to turn up the heat and make it more difficult in order to see the same results!

Thermoregulation is another factor that will effect your energy expenditure metabolism. When your body is hot and sweaty it takes more energy to cool it down again, and vice versa.

Thermogenisis of food is the third main factor that can vary your metabolism. The thermic effect of food is how many calories it takes to digest a certain type of food. Protein requires the most amount energy to digest, it can vary your metabolism about 20 to 30%. Next is carbohydrates (about 5 to 10%) and then fat (about 5%). This may help you understand why people choosing to lose weight are often chose to eat high protein diets.

Tips to keep your metabolism running smoothly:

Drink up

Plenty of water will keep you hydrated to learn more on the importance of proper hydration click here.

Green Tea

Green tea has plenty of polyphenols called catechins. The specific type of catechins in green tea help increase your metabolism and burn stubborn belly fat.

Spices

A wide variety of spices will increase the thermic effect of food. Also, spices such as curry, and chili flakes have potent antioxidants in them helping you ward off oxidative damage, which is caused by exercise, and keep your body running smoothly.

Natural foods

Foods with little preservatives are much easier to digest and process then confusing additives. natural green food is best as it is vitamin and mineral rich and low in calories. Vegetables are known to be high in fiber, vitamin B and magnesium, as well as being relatively low in calories. Top picks: : tomatoes, spinach, cabbage, asparagus, broccoli, celery, beets, peppers, carrots and eggplants.

Hope this helps you make some better choices! Stay focused! Every healthy choice you make you become one step closer to your ideal physique!

Yours in Fitness,

xo,

Amanda Lee

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Mindless Eating

April 9, 2011 By Courtnie 1 Comment

Think before you eat!

Mindless Eating

These are the calories that may not be accounted for, and could also be why you are having a hard time losing those last 10 pounds.

Some causes for mindless eating include; stress eating, boredom, and emotional eating

Only eat when you are hungry, a lot of people don’t even remember what the feeling of being hungry actually feels like anymore…….

Mindless eating adds up!


Here are some great tips on how to avoid mindless eating;

  • Stop eating in front of the TV, when you are preoccupied by the TV/computer you are no longer aware of what, and exactly how much you are consuming
  • Have your meals preprepared,  healthy snacks and meals that you can grab on the go. This will take away the option of getting seconds, and subsequently consuming too many calories.
  • Home made frozen dinners. I make most of my meals for the week on Sunday, and then freeze them! This way they are pre-portioned and ready to go when I need them!!
  • Keep a food journal, I found accountability very important when trying to eat clean. When you write it down you will soon realize where your slip-ups are
  • When you go out to a restaurant, have the server package half the meal prior to receiving it, and avoid the bread
  • Use a smaller plate, making the plate look fuller with a properly portioned meal size
  • Sit down at the table  when eating, make sure that you enjoy your food and take your time to taste it. Doing this will leave you more satisfied and allow your brain to catch up to your stomach……registering the full sensation at the right moment and avoiding the point of being too full/stuffed
  • Use a meal plan, outlining a set number of meals, including your snacks, and stick to it!
  • One of Amanda’s favorite tip; To avoid late night snaking brush your teeth once you have finish meal, you will then be less tempted to put something once your teeth are clean!!

Whether  it’s your first ten or last ten these helpful tips will help you cut out those unnecessary calories

~Courtnie~

Filed Under: Nutrition, Random Tagged With: , , , , , ,

Staying Hydrated

March 31, 2011 By Courtnie Leave a Comment

 

Having a hard time losing weight? Are you drinking enough water?

 

Being dehydrated can actually stall your metabolism

As much as 25% of your body is made of water. And the human body can not fuction properly when you are dehydrated.

 

  

 

 

Here are some quick tips to help you get daily water intake

  1. Have a glass of water before going to bed
  2. Try adding lemon, lime or other fresh fruits to your water (oranges, berries) to give your water some flavor
  3. Fill you water bottle half and freeze it, fill the rest up with water and that way you will have cold water all day!
  4. Freeze your berries before adding them to your water, creating flavored ice cubes
  5. Keep you water bottle with you and sip all day
  6. Drink water with your meals, not only will this keep you hydrated but you will also avoid consuming empty calories
  7. Consume fresh fruits and veggies, both of witch have a high water content
  8. Have a glass of water first thing when you wake up
  9. Re-fuel, water loss happens all day, in hot or cold weather. Make sure you replenish your water loss after your workouts as well!
  10. Every once in a while try out some carbonated water, it helps you keep hydrated and will make you feel fuller!
  11. Herbal tea, you can have herbal tea both warm or cold (if you are going to have it cold, make sure you steep it with warm water first!)
  12. Avoid Caffeine, caffeine is a natural diuretic and will dehydrate you if you don’t adequately replenish your water levels

The average amount of water that should be consumed daily is around 8-10 cups. This varies depending on you daily physical activity levels and your body habitus.

On th other hand you can drink too much water too. There have been cases of over saturation which can also be dangerous. Seek help from a health professional to further direct in this matter if you have concerns.

Like most things in life, it’s about finding a balance.

Drink up :O)

~Courtnie~

Filed Under: Nutrition, Random Tagged With: , , , , , , , , , , , , ,

Sleep deprivation is detrimental to you workout program

March 31, 2011 By Courtnie Leave a Comment

Sleep and exercise go hand in hand; exercise improves your sleeping quality and getting proper sleep will help with muscle recovery

When working out your muscles become sore because you create small micro tears within the muscle. These micro tears are good, this is how our muscles grow. When your body repairs these tears it causes muscle hypertrophy (muscle growth).

For muscle hypertrophy to occur, you must allow an adequate muscle recovery period.  Including enough time between workouts (split routines), proper nutrient intake, and enough sleep!

A lot of your muscle/tissue repair occurs while you are sleeping!

On the other hand, an adequate amount of exercise could improve your sleep quality and quantity, but too much will could cause a disturbance in your sleep pasterns, So find your balance.

Tips on how to get a good night sleep;

  1. Try drinking some warm herbal tea prior to going to bed, to help unwind and relax before
  2. Stick to a routine
  3. Sleep only at night, no more naps through the day
  4. Don’t workout prior to going to bed as this causes a release of endorphins, and elevates heart making it hard to settle down for bed
  5. Take a warm bath or hot shower helping your you muscle and to relax and relieve stress
  6. Avoid eating (~2 hours) prior to going to bed, so your tummy isn’t churning while you are trying to fall asleep
  7. Avoid caffeine
  8. Make a peaceful sleeping environment, aviod studying, working or watching TV in bed
  9. Get your 30min+ of exercise in a day. Try adding yoga/meditation classes to you daily fitness routine
  10. Try reading for fun (novel) to help get your mind off of every day life stresses

Hope these tips  help!

Keep track of your sleep pasterns while training, because a some signs of over triaining include;  disturbed sleep patterns, and increased need for sleep.

Check out the blog “Are you over doing it?” for other signs and symptoms of over training.

Like what you see!! Leave a comment, and like us on facebook so you can stay updated with our innovative work outs and healthy eating and every day fitness tips!

Sweet dreams :O)

~Courtnie~

Filed Under: Exercise, Random Tagged With: , , , , , ,

How to stay fit on your Holiday

March 30, 2011 By Courtnie Leave a Comment

Worried about losing all your gains and hard work that you have put in at the gym?

The good thing is Most people actually lose weight when they go away!

This is because you are usually more active walking around everywhere, site-seeing, snorkeling, surfing, and possibly eating fresher foods (fruit, seafood etc.)

And the biggest factor is that you are leaving behind the stress! :O)

Here are some great tips to help you feel toned and fit on your trip;

  • First of all before leaving you are going to want to have Learn2Sweat saved as a favorite on your iPhone or BlackBerry that way you can check up on our latest workouts that you can perform anywhere, and healthy nutrition tips.
  • Don’t forget to pack your runners and a set workout clothes
  • Portable equipment; Pack yourself a deck of cards or some dice
  • Take your workout to the beach for beautiful scenery and added intensity  in the sand
  • Workout first thing in the morning, before it gets too hot, and before the beach gets too crowded
  • Going to an all inclusive is amazing, however there is constantly food in your face, everywhere you go. So instead of over indulging every time you pass a buffet, grab smaller more frequent meals throughout the day.
  • Take some healthy food with you on your day trips, this way you will not be tempted to stop at the closest greasy food joint when you get hungry
  • Sign up for a massage, not only is a massage pampering but it also helps with speeding up muscle recovery
  • Remember to stay hydrated, flying actually increase your chances of becoming dehydrated

Remember to

Enjoy the native tastes and sites of where you are visiting

Send us pictures of you Learning2Sweat on your holiday and we will post it our website!

Have a Safe Trip :O)

~Courtnie~

 

Filed Under: Motivation, Random Tagged With: , , , , ,

SHOWTIME SPORTS SUPPLEMENTS

March 29, 2011 By Amanda Leave a Comment

I’m pleased to announce that Showtime Sports Supplements has decided to make me one of their NEWEST sponsored athletes!!

SHOWTIME SUPPLEMENTS is one of the leading supplements stores here in Winnipeg! Currently with 20% to 50% off the entire store, SHOWTIME SUPPLEMENTS has by far the best prices in the city!!!

If looking for

Branched Chain Amino Acids (For more info on BCAA’s click here)

  • To keep you in an anabolic state while dieting down
  • To help regulate blood sugar levels
  • Increase your recovery
  • Help stimulate fat loss!!

Protein Powder (For more info on protein click here)

  • Speed recovery
  • Slow digestion, to keep you fuller longer!
  • Maintains and supports fat loss!
  • Comes in all different flavours and varietys
  • Great low calorie snack for you and your muscles ;)

Glutamine (for more information on glutamine click here)

  • Aids in recovery
  • Supports healthy immune system!
  • Aids Protein synthesis
  • Helps maintain a healthy bowels
  • Replenishes depleted glutamine levels from working out

Fat Burners

  • Advanced fat burners can pick up a slow metabolism
  • Aid in lipolysis
  • Increase energy
  • Push you past your plateaus
  • Increase focus

Pre-workout Formula’s

  • Most Pre workout formulas contain a combination of creatine and beta-alanine
  • increase muscle pumps
  • Provide you with more energy for your entire workout
  • Creatine will help add strength to your workouts!
  • Beta- alanine can delay muscular fatigue as well as
  • Increase your anaerobic and aerobic endurance! (long and short term endurance)

Weight Gainers

  • Usually for men trying to gain weight and increase their muscle mass
  • This formula is full of protein and carbs to help increase caloric intake
  • While maintaining proper nutrition and certain vitamins and nutrients that aid in putting on mass

Vitamins and Minerals

  • Often forgotten about Vitamins and Minerals will help prevent many deficiencies
  • Especially important when following a strict diet, you could be missing out on certain important Vitamins and Minerals
  • Supports proper energy metabolism!
  • A good multivitamin, calcium supplement and antioxidants like vitamin C and D are great to have on any program!

Tanning – Competition and Indoor tanning products!

  • Showtime supplements also provides competition color.
  • With experienced competitors on staff, they will be able to assist you with application instructions!
  • As well as many different indoor tanning products to help you develop a great tan!

These are just some of the many product SHOWTIME SUPPLEMENTS has to offer! Come by 1855 Portage to check it out for yourself!!

Let Showtime Supplements experienced and knowledgeable staff help you find what you are looking for!! Ivette and Darryl Landry have been in the Fitness Industry for many years and will be able to help you with any questions!!

Or feel free to contact myself at amanda@learn2sweat.com for more information about supplementing, or for more information about Programs Learn2Sweat.com offers!!

We look forward to hearing from you!!

~Amanda Lee

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