10 minute office workout at your desk

Perform all six exercises for 30 secs.  Do at a moderate pace so you don't get too sweaty - just be active.

Skip (pretend you have a rope)

Desk Push up

Knee Lifts

Chair Squats

Desk Mountain climbers

Desk tricep dips

Preferably use a chair with no casters or your desk.

Add a little stretching!!!!

The 10 minute Holiday Workout before the Party

All you have is 10 minutes.  Give this your routine your all.  Turn on the holiday tunes.  Perform all six exercises  for 30 secs, repeat for 3 circuits.  Pick the intensity of the move that is right for you.

Jump Jacks - half jack , full jack , squat jacks, rock star jump

Push ups - from knees or toes (use that core)

Leg lifts - lift knee to chest with hands over head, run on spot with high knees

Reverse lunge & Bicep curls - add weights, step back off a step

Mountain Climber - step feet forward alternating or power drive knees forward (keep head up)

Plank - knees or toes, one arm or one leg off

Now go take a shower and remember those Holiday Party tips!!!

10 top tips for surviving the Holiday Parites

Stay Hydrated
- Drink lots of water and tea
Never go Hungary to a Holiday Party
- eat an apple before, drink a glass of almond milk with 2 Tbsp's Chia seeds
Sip sparkling water (add fresh cranberries or orange)
- alternate with a glass of wine or the egg nog if you must partake
Portion size
- stick to the small luncheon plate when you hit the buffet table
Take it slow
-sit down to eat and chew slowly (it takes 20 mins for your brain to catch up to your stomach)
Go colour
- fill your plate with the rainbow (salad & veggies) then if you must, go back for a small portion of your favourites
Avoid the sauces
-especially the creamy ones
Dress for success
-wear comfortable but a tight fitting outfit (not the time for your stretchy pants)
Eat Protein
- balance your carbs with a good portion of protein, chow on a few almonds and walnuts
Chew Gum
- it keeps your mouth busy when all else fails
Bonus tip - Get moving
-even a walk before or after a feast can make a big difference!!!!

BEST DIETS FOR HEALTH & WEIGHTLOSS

Are you looking to drop a few pounds??

Which Diets are the best for overall weight loss and are the easiest to stick to??

A recent study from the US News Best Diets (2012) report by 22 health experts ranked the 25 most popular diets.

Here are the results for best overall diets
(that is weight loss and likelihood of sticking to it)

DASH Diet (Dietary Approaches to Stop Hypertension)

TLC Diet (Therapeutic Lifestyle Changes)
Both of these diets are based on the Canada Food Guide

Tie for third place goes to

Mayo Clinic Diet

Mediterranean Diet

Weight Watchers
All of these are good diets to follow
- pick the one that works for you and that is easyiest  to follow

The worst diets are
Raw Food Diet
Dukan Diet
Paleo Diet
so steer clear of these!!

Check out the Nourish, Move Thrive website for all the details

DASH diet

Okay I found this on Facebook - Calories you have been caught and we know how to conquer you!!!!

Nourish, Move, Thrive Website (Alberta Milk) just posted this:

"Exercising burns calories but perhaps not as many as you think. Eating calorie-dense foods that offer little nutritional value in a short period of time is easy to do.  It takes only a couple of minutes to eat a glazed donut containing about 268 calories; it takes 30 minutes of jogging at 8 km per hour to burn off those calories."

Working out is essential to strong bones, muscle and heart health but to ultimately see all your hard work at the gym you need to fuel the body properly.  Here is the Alberta Milk link with a great read on how much effort it really takes to burn off those 10 potato chips.  We need to be aware of the mindless calories we sometimes think we are entitled to because we just worked out.  They also have some great tips for pre and post work out foods.

Nourish, Move, Thrive - Alberta Milk

Strollersize at West Edmonton Christian Assembly Gym is back!!!!

Join me this winter for 11 weeks
Wed 10:15 am  January 9 and Fri January 11 until Friday March 22 (no class March 1)

Price is $7 a class ($8 drop in) or $77 for the session payable on the first class by Cheque or cash.
Join me twice a week and pay only $5 a class or $110 for the session

Strollersize Moms bring your baby (even extra kids welcome to play in the 1/2 gym)

See you for some fun sweating together this fall!!!!

Bootcamp at West Edmonton Christian Assembly Gym is back!!!!

This class is for everyone - options 1, 2, 3 provided....customize to your own workout!!

Join me this fall for 11 weeks
Wed 9:15 am  January 9 and Fri Jan until Fri Mar 22 ( no class Mar 1)

Wed evening class also available at 6:45 - 7:45 pm

Price is $7 a class ($8 drop in) or $77 for the session payable on the first class by Cheque or cash.
Join me twice a week and pay only $5 a class or $110 for the session

Strollersize Moms you are most welcome to join the class!!

Extra kids and strollers can be at the side or playing in the half gym.

See you for some fun sweating together this fall!!!!