By Nielsen Fitness Personal Trainer – Maddie Soye

Breakfast smoothies are a quick and easy way to get your day off to a healthy and delicious start.  Here are some simple steps for creating your morning meal-in-a-glass – and a few of our favourite recipes to try:

Including a protein source such as yogurt, peanut/almond butter or protein powder in your smoothie will help keep you fueled and satisfied all morning. If protein powder is new to you, I recommend visiting a health food store for advice to help you choose the protein powder that is right for you and your goals. Remember to select a powder with less than 7-10 items on the ingredient list as you want protein and not added sugars or preservatives.

You can create your own smoothie concoction by blending virtually any combination of veggies, fruits, a protein source, and flaxseed or fish oil – or try one of these Nielsen Fitness favorites.

1)      Berry-Green Tea Smoothie

Antioxidant-rich green tea makes this smoothie a nutritional powerhouse.  When teamed up with the superfood avocado, you’ve got a nutrient-packed, immune-boosting smoothie on your hands.

Blend together: One cup green tea, the juice from one lemon, ¼ cup blueberries, ½ cup blackberries, 1/8 cup mint leaves, 1 avocado, 1 TBSP honey and 1 scoop vanilla protein powder.

2)      The Green Monster Smoothie

The superfood Kale is the guest of honor in this smoothie. Let’s take a look at what kale brings to the table: vitamin K, vitamin A, vitamin C, cholesterol-lowering effects and antioxidant properties just to name a few. Have I convinced you to try kale in your next smoothie?

Blend together: 5 pieces of Kale with the stems removed, 1 small handful of parsley, 2 frozen bananas, 1 apple cored and chopped, 2 cups of almond/coconut milk.

3)      Pineapple-Banana Smoothie

The ginger in this smoothie stimulates digestion, soothes heartburn, nausea and other stomach troubles. When ginger teams up with banana in this smoothie, the body reaps the benefits of a natural antacid.

Blend together: ½ cup pineapple, 1 banana, ½ cup plain 2% Greek yogurt, 1 TBSP grated ginger, ½ cup ice, ½ cup pure pineapple juice or water.

4)      The Classic Breakfast Smoothie

Using frozen fruit for your smoothie is convenient as you can easily keep nutrient-packed fruits on-hand in the freezer all year round. Sip this smoothie in the morning and the protein will keep you content until lunch.

Blend together: 1 cup plain 2% Greek yogurt, 1 banana, ½ cup pure orange juice, 6 frozen strawberries, 1 scoop of vanilla protein powder, 1 TBSP ground flax or chai seeds.

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By Nielsen Fitness Personal Trainer – Erik Berg

So you want to run a half marathon but haven’t done any running since gym class in high school. A half marathon, while it may seem like a daunting task, is not too difficult to train for.

To figure out if you have the ability to train for a half marathon ask yourself these questions:

• Do you have 4-6 hours, at the longest, spread throughout the week that you can run?
• Do you have 16 weeks or more before the race?
• Are you currently injury free and without any health concerns or conditions?
• Do you know how to put one foot in front of the other?

If you answered yes to these questions then you have what it takes to go from couch to 21.1km. The most important things when it comes to training for a longer distance race are patience and commitment. You aren’t going to lace up your shoes for the first time and run like Usain Bolt, but with the right attitude and perseverance you can conquer a half marathon while both enjoying your time and beginning to live a healthier lifestyle.

It is important not to do too much too soon. The first few weeks are going to be hard but once you get past that barrier you will see great improvements. My general recommendation to all beginning runners is to take it easy by alternating run and walk intervals 3-4 times per week. This could be something as easy as jogging for 5 minutes followed by walking for 1 minute and repeat 4 or 5 times. As this gets easier you can lengthen the run section. The goal isn’t to run as fast as you can but to maintain a pace that doesn’t leave you at the brink of collapse. Maintaining a pace that is going to be sustainable for the entire workout will leave you wanting to run again instead of thinking your new shoes were a huge mistake. In later weeks, once you have built up some endurance, you will add in different types of workouts to challenge your body in different ways to build strength and speed.

Getting into the specifics of an entire training plan is a little beyond the scope of this blog and could span the length of a few books. If you are interested in beginning running or want to know how you can minimize your risk of injury while training contact Nielsen Fitness at 1-866-EXERCISE – we would be delighted to help you launch your running career on the right foot!

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We’ve already addressed the basic components of a complete exercise program to keep your heart healthy – if you missed it, click here.   The second part of a complete approach is just as, if not more important than the first: a healthy diet.

Eating the right kids foods – and, just as importantly, avoiding the wrong kinds – will substantially decrease your risk of stroke and cardiovascular disease. It can also help prevent or manage Type 2 diabetes, cancer, coronary heart disease, bone loss and the development of kidney stones.

1. So what does a healthy diet look like?  According to the Mayo Clinic, there are eight steps to ensure you are consuming a healthy diet.Control your portion size – do not overload your plate and take your time eating. It’s important to know what a portion looks like. Use your hands to measure portion size; one portion of chicken or pasta is the size of the palm of your hand, one portion of grains (choose whole!) is the size of your fist, and one serving of oils and fats is the size of your thumb.  For more info on portion control, and some helpful visuals, click here.
2. Eat plenty of vegetables and fruits – nine servings per day.  This may sound like a lot but if you keep them washed, cut and ready to eat as a quick snack, it can be super convenient. Colour and variety are the key when choosing your vegetables and fruits – dark green, yellow and red are best.
3. Eat whole grains – reduce your consumption of refined grain products like white bread, white pasta, or pie, cake and donuts and replace them with whole grains. Try whole-grain couscous, quinoa, barley, flaxseed, popcorn, oatmeal, or wild rice.
4. Limit unhealthy fats – minimize saturated fat to less than 7% and trans fats to less than 1% of your total daily calories. For example, a sedentary female who is 31–50 years old needs about 2,000 calories each day. Therefore, she should consume a maximum of 15 g saturated fat, and 2 g trans fat. Saturated fats are found in beef, veal, lamb, pork, whole dairy products, poultry skin, as well as the coconut oil and palm oil found in junk food. Trans fats are in fried food, fast food, chips, cookies, doughnuts and various pastries.
5. Consume low fat protein – some great lower fat options include skim milk, lean meat, poultry, fish, egg whites and legumes.
6. Limit sodium intake – minimize sodium to 2,300 mg per day. Use herbs and spices to add flavour to your meals instead of salt and be aware of hidden salts in canned and processed foods. Ready food, bacon, olives, chips, bread, breakfast cereal and other convenience foods can have significant levels of salt.
7. Plan ahead – implement a healthier diet by planning your meals and choosing a variety of healthy options to keep you energized throughout the day. Planning your meals and grocery shopping with a list make eating healthier so much easier.
8. And finally, allow yourself an occasional treat. A planned indulgence once in a while will keep you motivated – we recommend a square or two of dark chocolate!

As an added bonus for Nielsen Fitness Platinum clients, nutritional consultation is included in the cost of your training sessions, so be sure to take advantage of them and ask your trainer about how to tweak your eating habits to improve your heart health.  If you aren’t a client, you can click here for a free workout and assessment for training anywhere in Toronto.

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By Nielsen Fitness Personal Trainer – Tina Zargar

The following is so important that we’re going to say it again, because we know you’ve heard it before:  plenty of exercise combined with a healthy diet will keep your heart healthy and happy!!

This post – the first of two blogs on heart health – will focus on breaking down the first part of the combination: exercise.  (The second will – you guessed it – focus on the importance of diet… keep an eye out for that one later this week!)

Regular physical activity can help prevent stroke, metabolic syndrome, type 2 diabetes, depression, certain types of cancer and arthritis. Maintaining an active and healthy lifestyle can also help you manage and even reverse many of these diseases if it’s already too late for prevention. The bottom line is being healthy has a wide range of benefits from improving your mood to increased longevity.

Although weight loss will require more specific fitness goals and guidance, as little as 30 minutes of daily physical activity can yield many health benefits.

Aim to engage in stretching, cardio, and strength workouts a minimum of 3 – 4 times per week. Here are some tips:

1. Stretch – Stretch every major muscle in your body including quadriceps, hamstrings, calves, hip flexors, Iliotibial band (ITB), gluts, neck, neck and back. The Mayo Clinic has great basic instructions for stretching the major muscle groups.  Hold each stretch for 15 to 30 seconds.

2. Cardio -  If you currently have a sedentary lifestyle, gradually work up your cardio sessions to a minimum of 30 minutes per session, 3 times per week. The options are endless: hit the elliptical, treadmill or stationary bike at thegym, jump rope or head outside for a refreshing jog, swim, bike ride, or hike.  In a pinch you can even climb the stairs in your home for a heart healthy energy boost. The bottom line is that any movement is good movement!

3. Strength – Do 6 to 8 strength –training exercises a minimum of 2-3 times each week. Exercise each major muscle group. When done correctly, weight training can help you lose fat, increase your strength and heart health as well as increase your muscle tone and improve bone density. It’s important that you begin a strength-training regime safely so if you’re a beginner, consider contacting Nielsen Fitness for a free workout and assessment from a licensed, experienced trainer.

Three simple components to improving your heart health by way of exercise means that you can easily improve your habits and start leading a healthier life!  You can do it all on your own, but if you need a hand, we’re here to help!

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By Nielsen Fitness Personal Trainer – Ismail Abdelkader

If you’re one of the hundreds of thousands of people in Toronto who call a condo home, you’ve got a great fitness resource under your very own roof: your condo gym.

So many condo gyms go underutilized but they shouldn’t!  Having a fitness resource that’s that convenient and accessible can convert your causal relationship with the gym into a serious long-term relationship that can prove to be very fulfilling. Your condo gym likely offers everything you need for a great workout, without the expense and hassle of going to the gym.

Here are some tips on how to make the most out of your condo gym:

1) Add extra cardio by using the stairs instead of the elevators to get there.

2) Make your workout a regular healthy habit – aim for five gym sessions per week, even if it means starting small and building from there.

3) Keep your workouts short yet intense, hard yet fun, and challenging yet effective. This is where a personal trainer can come in handy. In addition to keeping your workouts effective and engaging, they’ll use their creativity and know-how to make the best use of every single piece of equipment in your condo gym and integrating aerobics, body weight exercises, cardio and strength training into your routine.

4) Avoid repeating the same workout over and over again so that you don’t create a boring routine here and reach a fitness plateau.

5) Finally, energize your workouts with your favorite music to help with motivation.

With a little bit of guidance, the condo gym can become the key element in your fitness success, and you can easily make the most of it.  Believe it and you will achieve it.

Now is the time to start using this amazing room – no excuses; it’s one minute away!

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