Donna Lidman - fall teaching schedule 2018

You can find me teaching through out the week in Edmonton as follows

Monday
8:00 am - Aquasize  - William Lutsky YMCA
9:00 am - Bootcamp - Derrick Club
1:15 pm - Total Body Strength - Terwillegar Rec Center - Energy Studio
8:00 pm - Athletic Yoga - Terwillegar Rec Center - MPRoom 6

Wednesday
9:15 am - Yoga -Alfred Savage Center (City of Edmonton)
10:45 am - Yoga - Spa Lady Century Park
12:15 pm - 321 HIIT class - Spa Lady Century Park

Thursday
12:00 noon - Total Body Conditioning - Oxygen Fitness in Windermere
1:15 pm - Yin Deep Stretch warm Yoga - Oxygen Fitness in Windermere

Friday
10:45 am - Yoga - Spa Lady Century Park


Hope to see you out in a class!!!!

HITT work out - Spell Your Name

Here is a great work out you can take any where

Spell your NAME or a WORD – HITT Workout

Options – add set heavy weights

Chocolate                                                Whoot Whoot

Sunshine                                                Fabulous

Beautiful                                                Mojito

Mountain                                                Beaches

Valentine                                                Freedom

A            15 Push Ups                                     N           10 Push ups

B            50 Jumping Jacks                             O           20 Lunges

C            20 Full Sit Ups                                 P            10 Crab Toe Touches

D            10 Burpees                                       Q           20 Jumping Jacks

E            60 Second Wall Sit                           R           60 Sec Plank

R            20 Crab Toe Touches                        S           30 Bicycle Crunches

G            20 Jump Squats                                T            60 sec wall sit

H            30 Jumping Jacks                             U           40 High Knees

I             60 Sec Plank                                     V           30 Squats

J             20 Mountain Climbers                     W           15 Push Ups

K            40 V sits                                           X            10 Mt Climbers

L            15 Burpees                                        Y           12  Jump Lunges

M           15 Squat Jumps                                 Z           30 Full sit ups

Top 8 Fat Burning Hormones

Ghrelin - the Hunger Gremlin - I AM HUNGRY!!!!
Intense exercise decreases ghrelin levels, making it a key component to fat loss and weight maintenance.

Leptin - released exclusively from fat cells. Leptin interacts with your brain to get your body to eat less and burn more calories. The more body fat you have, the more leptin your fat cells will release. 
To maximize leptin sensitivity, get adequate sleep and pack your diet full of antioxidant-rich berries and green and red vegetables

Adiponectin is a adipokine, but unlike leptin, the leaner your body is the more adiponectin your fat cells will release. Adiponetin enhances your muscle’s ability to use carbohydrates for energy, boosts your metabolism, increase the rate in which your body breaks down fat, and curbs your appetite.

You can maximize your adiponectin levels by moving more during the day (getting leaner) and replacing carbohydrates in your diet with monounsaturated fats (olives, avocados, etc).

Insulin plays a very important role in your body and is key for recovering from exercise, muscle building, and maintaining optimal blood sugar levels. However, when carbohydrate intakes are high and insulin is left to run wild in the body, it can inhibit the breakdown and burning of stored fat. Insulin and carbohydrates are very tightly linked. The more carbohydrates you eat, the more insulin will be released.

To optimize insulin for fat loss, aim to get most of your carbohydrates from vegetables and some fruit. Limit grains and starches to smaller portions directly after exercise.

Glucagon is a hormone that acts directly opposite to insulin. While insulin stores carbohydrates and builds fat, glucagon is responsible for breaking down stored carbohydrates and fats and releasing them so your body can use them for energy. Eating a protein-rich, low-carbohydrate meal is the best way to maximize glucagon release.

Short for Cholecystokinin, this hormone is released from the cells in your intestines whenever you eat protein or fat. But CCK doesn’t just stay in your gut. Instead, it communicates with your nervous system to flip the satiety switch while simultaneously working with your stomach to slow the rate of digestion. The end result is that you feel fuller longer. Take full advantage of CCK by making sure you have protein and fat at every meal.

Known as a fight or flight hormone, epinephrine drives the burning of fat and its release for energy in the body. Epinephrine can also aid in appetite suppression. Exercise is the best way to turn on epinephrine release in your body, interval training in particular cranks up epinephrine.

Considered to be the fountain of youth by many, growth hormone also helps with fat loss. Growth hormone interacts with fat cells and coaxes them to break down and burn stored fat for energy.

Growth hormone can be increased through intense exercise like intervals or circuit training and sleep. To maximize the fat-burning effect of growth hormone, train hard and sleep well.

Thank you shape magazine for the insight  8-essential-fat-loss-hormones

Functional Fitness Circuit

Functional Circuit 

(use one each of 5# /10# weights)

10 Kettle Bell Swings

10 Turkish Get ups

10 Dead Lift/ clean & Press

5/5 Wind Mills

5/5 lunges wght single arm lift

10 Push up side plank

 

As many reps in 10 mins

Run / Stairs / Cardio for 5 minutes

Repeat 2 – 3 times

Functional Circuit (body weight)

10 Squat & Jump

10 Burpees

10 Ab Roll Ups

10 Jumping Jacks/Rock Stars

5/5 Single Leg squats

10 Push ups

As many reps in 10 mins

Run / Stairs / Cardio for 5 minutes

Repeat 2 – 3 times

For a quick work out  - try this part way through a run or for 10 minutes in the morning before you have a shower.

Ten Reasons to Exercise

improved insulin sensitivity
better blood sugar regulation
reduced cancer risk
reduced diabetes risk
reduced heart disease
reduced all-cause mortality risk
reduced depression risk
reduced obesity risk
improved self esteem


oh yeah - visible abs did not make the list...


Found this post on Face Book - so true!!!!

Exactly what to eat for any fitness goal

Check out the full storey at Women's Health Magazine
Exactly what to eat

100 things to do Besides Eat

Relax & Rejuvenate

Come relax and stretch out in this FREE 45 minute class starting Tuesday 11:30 am
January 20 - Mar 24.  In the Children's Worship Centre upstairs at WECA.

Dress comfortably in stretchy pants and bring a matt or towel.
 My gift to you in 2105 - make R&R your gift to your self.

There will be a FREE R&R stretch class following Bootcamp on Fridays at 10:15 in the WECA gym

Happy Healthy 2015

Things to Give up

1. People Pleasing
2. Doubting your self
3. Negative thinking
4. Fear of Failure
5. Criticizing Yourself
6. Saying Yes when you want to say NO
7. Procrastination

"Those who do not make time for exercise, will eventually have to make time for illness."

The Earl of Derby (1863)

Here is a potluck of ideas for a healthy active Christmas

1. Remember the reason for the season - Jesus Christ
2. Try a stretch relaxation class
3. Schedule time to read, reflect and walk in the fresh air
4. Volunteer to be a blessing to some one else
5. Do 2-3 stretching exercises  every morning and before you go to bed
6. For every $100 dollars you spend on gifts, schedule 10 minutes of working out
7. Make a holiday work out play list
8. Give gifts that support activity
9. Give gifts with a nifty hand made coupon of activity - shovelling, dog walking, skating, tobogganing
10. Break out on the Just Dance Wii
11. Explore the great out doors - skating, walking trails, sledding
12. Be mindful of holiday eating

• Be honest with yourself about what you are eating
• drink 1 glass of water for every non water beverage
• limit treats to a specific number
• balance your plate with protein, veggies, starch
• no 2nd helpings

Thanks Provincial Fitness Unit for these great tips!!!

NO BAKE ENERGY BITE

NO BAKE ENERGY BITES

These delicious little no bake energy bites are the perfect healthy snack!

PREP: 10 MINS TOTAL: 10 MINS

INGREDIENTS:

• 1 cup (dry) oatmeal (I used old-fashioned oats)
• 2/3 cup toasted coconut flakes
• 1/2 cup peanut butter
• 1/2 cup ground flax seed
• 1/2 cup chocolate chips or cacao nibs (optional)
• 1/3 cup honey or agave nectar
• 1 tablespoon chia seeds (optional)
• 1 teaspoon vanilla extract

DIRECTIONS:

1. Stir all ingredients together in a medium bowl until thoroughly mixed. Cover and let chill in the refrigerator for half an hour.
2. Once chilled, roll into balls of whatever size you would like. (Mine were about 1" in diameter.) Store in an airtight container and keep refrigerated for up to 1 week.
3. Makes about 20-25 balls.

Recipe from GIMMIE SOME OVEN

Make a healthy life style change

A life style change redefines who you are.   Take an unhealthy habit and replace it with a better one.   Here are the top three unhealthy habits.   See which one you can change...


The Habit of Inactivity - are you being physically active consistently for a minimum of 30 minutes 3-4 times per week?

The Habit of Over eating - consuming calories in excess of your daily needs consistently

The Habit of Empty Calories - consuming high sugar and fat content foods consistently and fruits and vegetables on occasion

If you see your self in one of theses habits make a change one habit at a time.

You can change!!! If you think you can't - you are right
If you think you can ...YOU CAN!!!

Thanks Jari Love
check out her article for all the details
 /lifestyle-change-the-problem-with-your-diet/

8 foods that help with inflammation and give help with weight loss

1. Salmon - high in Omega 3 fatty acids
2. Flax seeds - also high in omega 3's and finer
3. Blueberries - high in bioflavonoids and antioxidants
4. Tumeric - it suppresses NF-kappa B - an immune regulating protein that triggers inflammation
5. Tart Cherries - highest anti-inflammatory properties of any food - try the juice from the health food store mixed with a little sparkling water
6. Edamane Beans - rich in iso-flavonoids and omega-3 fatty acid
7. Green Tea - high in flavonoids
8. Whole Grains - think oatmeal, brown rice, and barley they help to lower C - reactive protein

Thanks again to Women's health article - 8 anti inflammatory foods

Top 10 things nutritionists agree on - me too!!!

1. Start your day with breakfast
2. Limit Fast Food
3. Eat Real Food
4. Really learn to listen to your hunger
5. Eat more Veggies
6. Hydrate with water
7. Don't skip meals
8. It's okay to snack - healthy
9. Avoid Soda Pop
10. It's okay not the eat perfectly - treat yourself on occasion

Women's Health Magazine

healthy-eating-rules

Healthy Choices every Woman should make

1. Strength train twice/week - it increases lean muscle mass, boosts metabolism, torches calories, eases back pain, helps you sleep, and more
2. Drink more water - lots of it!!!!
3. Vary up your activity - run one day, walk the dog the next, strength train, Pilates, dance etc
4. Incorporate a rest day in your week - down time is restorative
5. Learn proper form & don't cheat - learn how to do a proper lunge, squat etc
6. Wear proper work out clothes and shoes
7. Refuel your body properly after a work out - complex carbs and protein
8. Try a new fitness class or make a new work out buddy
9. Stretch, Stretch, Stretch - before and after
10. Make working out a part of your life, a habit - move more (10,000 steps/day)
11. Be Mindful of what your body is telling you - listen... I am Full, that feels good, I am tired....
12. Love your body - it is yours!!!!
13. Tell yourself three positive things each day about yourself in front of the mirror
14. Be grateful, forgive others, love others
15. Choose your friends wisely
16. Learn to shop and cook healthy
17. Watch Less TV
18. Go outside regularly - hot or cold
19. Get 7-8 hours of sleep nightly
20. Forgive your self if you have a health slip up

Check out this link for more ideas and insight womenshealthmag fitness-habits

Top Carbs for weight loss

Sweet Potatoes (full of fiber and water)

Quinoa or Brown Rice (eat Al Dente - little chewy  - for more fiber and blood sugar control)

Spaghetti Squash  (very filling 42 calories /cup vs 221 for most pastas) 

Watermelon  (92 % water and low calories)  

YUM!!!!

Thanks Women's Health for the update!
Best Carbs

10 things that prevent weight loss

Thank you to Jari Love for this list

1. You chose the wrong weight loss plan
2. You’re not sleeping  (ideal 8 hours)
3. Not eating enough (veggies and fruits & calories)
4. Spread it out 
5. Skipping breakfast 
6. Cardio only (Lift some weights)
7. You’re not being patient 
8. You are stressed (look out cortisol)
9. You behave like a yo-yo (practice consistency)
10. Eating out or emotionally  

These ten behaviors are common “saboteurs”  that prevent weight loss, but now that you know them, you can make yourself more aware, make some changes, and lose that weight.

Check out this link for the full article
10 weight loss saboteurs

Be mindful of how you eat!!!

Yikes this list hits close to home.....I think I need to be more mindful of all of these.....

1.  Shift out of autopilot eating and start tracking. (I am using My Fitness Pal app)
2.  Make the healthy choice the easy choice. (easy access for the good foods, limited access for the not so good foods)
3. Buy smaller plates. (yup size does matter)
4. Eat when you are eating. (don't be a distracted eater, eat and do nothing else)
5. Take 5 (breaths, that is)! (Just breath before you start eating)
6. Commit to slowing down. (aim for 20 - 30 mins to eat...not 5 mins)
7. Savour each bite. (tune in all your senses)
8. Mindfully check in. (try to stop eating before you feel full)
9. Adopt an attitude of gratitude. (be thankful)

Thank you Health Advisor at the Globe and Mail Check out the whole article

 mindful eating

Don't Drink your calories this summer

So easy not to count the calories you drink!

Don't have a good work out and then drink away the results in hidden calories

Women's Health high lights some top calories counters  - and we are not talking the obvious ones like a frappacino!    drinking calories

1. Grape Juice
   15.2-ounce bottles= 270 calories. (16-ounce bottle of cola = 200 calories.)
2. Chocolate Milk
   Eight ounces = 254 calories (great post recovery drink if you portion control)
3. Orange Juice  15.2-ounce serving= 258 calories.
4. Dessert Wine
   3.5-ounce serving size= 320 calories.
5. Cranberry Juice
   15.2-ounce bottle = 260 calories. 

Try adding a splash of you favourite juice to club soda to get the flavour but not the Calories.

Try the skinny small versions of your favourite Frap for a treat once in awhile not as a daily staple.

All calories count - even liquids ones so choose wisely.

Stay cool this summer!!!

The Awesome Foam Roller

8 things not to do with a foam roller

See Women's Health for the full article - Foam Roller
Don't be too Aggressive
Don't hold your breath
Don't roll too quickly
Don't roll over bony joints
Don't roll on the lumbar spine
Don't roll for too long (30-60 seconds)
Don't think of it as a massager
Check out this link for a great work out from Women's HeathFoam roller work out

Great roll out on muscles Foam Roller Exercises