Posts Tagged ‘wellness’
Sunday, April 7th, 2013
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I’m not going to lie it is hard to do good food on a budget, especially if you want to achieve a physical result. Food is an integral part of the process when combined with workouts; to change, shape, or chisel your body. Whatever your goal, food is key. Eating well on a budget requires a commitment to 3 things:
• First make a commitment to eat good food in general: we’re all guilty of sneaking the “not so good” food or snack items into our shopping cart. You know, the ice cream, the chips, the frozen dinners and processed garbage; these items are not nutrient dense and shouldn’t be consumed on a regular basis. First commit to eating clean.
If ice cream is a must for you don’t buy the giant sized container, buy yogurt instead. Add a couple frozen fruits to it and you’ll never know the difference. Both items cost less and you’ll have enough of a healthy snack to last a week! You also want to choose foods that fill you up when you eat them in the right combinations. For example have protein with every meal; don’t just eat a whole bag of carrots and wonder why you still feel hungry; have carrots with hummus so that you have some good fats to absorb and that will actually curb your appetite and you’ll eat less. Buy your dry food items in bulk from Sam’s, Costco or the Bulk Barn! Buy fresh produce from the farmers market and get to know your local farmers.
• Give yourself a dollar amount each week that you are allowed to spend on food: get the money out in cash and stick to your budget. This will force you to focus on your needs and not wants. No cheating! Now pick and choose the best value for your dollar. The first thing to go is the junk…anything processed. Fresh is best!
• Have an ample supply of quality protein: something you always want to have in your kitchen and never skimp on is a quality protein powder. Oatmeal is also a great breakfast option but remember what I said about eating the right foods, in the right combinations. Oatmeal by itself is only a grain. When you eat one item in the food category it is not a complete meal; add some protein powder to get your proteins in; it will keep you full longer and help you eat less. When cooking your meals think big and always cook extra to cover lunch or snack the following day.
So to sum it up >> Make a commitment to eat good food. Eat nutrient dense food in combination. Stay away from expensive processed foods and always stay on budget. Buy in bulk; buy fresh from farmers markets. Make sure you’re eating enough quality protein and if you need a treat go out for it. If it’s in the house it will be consumed!
Be well, be active.
Written By: Trina Lambe – Founder/CEO (trina@trainbytrina.com)
Popularity: 1% [?]
Tags: budget, eat, eat clean, eating, fifehouse, food, guest blog request, health, nutrition, protein, shopping, trina lambe, wellness
Posted in Nutrition | No Comments »
Sunday, April 22nd, 2012
…And what most other personal trainers and health clubs will not tell you.
You are thinking about or maybe working towards making a positive change in your life style. This should be a time of celebration and re-growth. Sometimes, the uncertainty of the “How To’s” and the “Where To’s” can be overwhelming and even discouraging. That’s why your Personal Trainer should be utilized as your most important resource.
1st: Your trainer should be flexible with your schedule. All trainers (including the ones in the gyms) have the ability to be flexible. Don’t let them fool you otherwise. Big Hint: you need to work out at a time that is most suited to you. Everyone is different and some people work better at 6:30am when others are better at 9:30pm. Don’t let your trainer force you into a time slot that is not comfortable with your schedule or your sleeping patter. Most trainers will be able to accommodate you at your specific times so that you can get the most out of your workout. If your trainer won’t negotiate on time, then keep looking! But remember, your workout is for you and your benefit so it should suite your schedule not someone else’s.
2nd: Your trainer should provide a Free consultation and Free testing. I can’t stress this enough. Make sure there is an opportunity for you to get to know each other before you make your decision. This is one of the essentials and what this initial consultation and testing is for. The fitness testing and consultation will help you get an idea as to what type of a trainer they are and if your personalities are compatible. Like in every industry there is good and bad practitioners, therefore test-driving is important for longevity!
3rd: Good trainers have a network of health care professionals that they can refer you too. This is a great way to see how plugged into the fitness industry they really are. Most personal trainers will refer to a network of professionals that they know personally and have used their services. Your trainer, if experienced, has many contacts within diet, nutrition, rehab and alternative health care that they will/should refer you too if they feel it necessary.
You don’t get what you don’t ask for…. So Ask! This is a sure fire way of making the most of your training dollar. There should be no cost for this referral service. There is nothing like the comfort of knowing you are in good hands and if you trust your trainer from the beginning you will know that they are sending you to a good practitioner. This is also a great way to do a under cover background check on your trainer.
4th: Trainers can and should bring it all together for you. This goes hand in hand with their network of professionals. You should expect them to be responsible for checking in with you and seeing how you are enjoying your program. Seeing if there are any aches or pains that are occurring due to your exercise. This is when they should use there network to WOW you an be able to refer to other professionals without there ego getting in the way. They should be asking you questions everyday with regards to your status, as we all know each day out body changes. If they are not asking you questions then this is a big warning sign. It implies that they may not be a committed to your well-being and total health. This is not what you are looking for. You are looking for fitness professional that you can trust your health to. If someone cares about you they will ask about you.
5th: Your trainer needs to be approachable and compassionate to your specific needs and goals. A trainer who is a professional and one who understands the importance of your health and how big of a step you are making to change your life style. You need to feel comfortable and be able to have continual dialog with regards to your ever-changing needs. A professional should be able to modify any exercise to suite you and should set goals for you to reach. There should be that motivation to want to do more and this is what they are there to provide.
6th: Most importantly, your trainer should de dependable and reliable. This is your health we are talking about!! Without your health you really can’t do a lot. BIG HINT: If you are running into the problem of your trainer not being reliable it is time to make a change. You are committed to your goals and so should your trainer be.
This is how we think at TBT! Hope to hear from you soon.
Popularity: 1% [?]
Tags: Choose, exercise, fitness, Personal Trainer, secrets, wellness
Posted in Uncategorized | 1 Comment »
Thursday, March 8th, 2012
LIVE LEAN program WINNER!
Thank you all for your interest in the 12-week LIVE LEAN Weight Management Program starting on March 20th!
Registration is now officially open! Please complete the attached registration form and either send it back to me through email or fax (information below). Please register soon as space is limited and will be closed on Friday, March 16th. Check your health benefits plan and health care spending account for Registered Dietitian coverage.
I would also like to thank those of you who attended our OPEN HOUSE on Tuesday. It was great to have the opportunity to speak with you and answer your questions about the program.
The lucky winner in the prize draw was MARCELLA BOLLERS! Marcella will be taking the 12-week LIVE LEAN program absolutely free! Congratulations Marcella. We are very excited to have you in the program.
If you have any questions about LIVE LEAN, I would be happy to speak or meet with you to explain the program in further detail and answer all of your questions!
For more information: www.aesm.ca/live-lean-program
Thank you again and we hope to hear from you!
Popularity: 4% [?]
Tags: Age, fit, fitness, group exercise, health, health benefits plan, health care spending account, healthy, live lean, program, weight loss, weight management, wellness
Posted in Coorporate Wellness, Events, Group Exercise, Nutrition, Uncategorized | No Comments »
Wednesday, February 15th, 2012
Train by Trina is happy to announce that two new trainers, Andera and
Alexandrea are joining the team. With corporate wellness expanding and
more clients interested in personal training we needed an addition to our
team to keep up with the increasing fitness demand!
Both are coming to us from many years of training experience teaching
fitness classes in Toronto and we look forward to them joining our Train
by Trina team to help with our corporate wellness fitness series that we
will have now and in the future.
Over the years Train by Trian initiated innovative fitness programs that
are targeted at both corporate clients and individuals. While creating
programs specifically for individuals or certain job positions improve
physical and mental health of our clients. Training helps improve self
confidence, concentration and helps physically transform a client.
Andrea Roa
Can Fit pro candidate, Andrea brings to Train by Trina a vast amount of
fitness class experience. Andrea is trained and experienced in Kickboxing,
Muay This, Boot Camp, Spinning and body sculpting classes.
With her experience as a fitness instructor it has allowed her to evaluate
and meet individuals needs, help participants maintain goals and keep
individuals motivated along the way.
Alexandra Nino
With her extensive knowledge in Latin rhythms and basic dance steps
Alexandrea is a bonafide Zumba instructor. She is a certified Zumba
instructor with certificates in Zumba Gold and Zumbatomic. She has been
instructing Zumba since 2010
Alexandrea also has her BA in Business Admin which she received for the
University of Javeriana in Colombia.
This addition is excellent for Train by Trian. It means that their are
more corporate wellness programs being implemented. This means that more
corporations and people are realizing the importance of fitness for a
healthy and happy life.
Popularity: 1% [?]
Tags: bodysculpt, Bootcamp, Boxing, corporate, exercise, Good health, New Staff, spinning, Wellbeing, wellness, Zumba
Posted in Coorporate Wellness, Group Exercise, Nutrition, On Site Fitness Services, Personal Training | No Comments »
Monday, January 30th, 2012
According to Stats Canada, workplace stress results in a decrease in productivity and increased absenteeism (Stress_Report_2007/12/19). In fact, businesses that implement employee wellness programs geared towards maintaining the health and wellness of their employees reported:
• 91% improvement in employee turnover rates
• 57% decrease in injuries
• 71% retention of employees
AND THIS WAS 2007 what about today? HUMMM??? things that make you go HUMMM
Popularity: 2% [?]
Tags: Canada, corporate, employee, exercise, wellness, workplace
Posted in Coorporate Wellness, Group Exercise, Nutrition, On Site Fitness Services, Personal Training, Uncategorized | No Comments »
Monday, January 23rd, 2012
So there are lots of things we can now do in the comfort of our own homes, why not just workout in your pajamas?
I know many In Home Personal Trainers use this new idea as a selling point but I pajamas should be reserved for official pajama time. It’s not just an outfit: it’s a state of mind.
Sure, it might save time, but you are already saving time by cutting out your gym commute and having your TBT Trainer come to you! Workout wear is not the place to cut corners.
Another justification is the lack of motivation in the morning. Do you think staying in your pajamas is going to boost your energy for the day? Probably not!! Setting the tone in the morning has a huge impact on how the rest of your day unfolds. If you’re going to workout, go big (even at home). Why do something halfway when it’s just as easy to do it properly, including being dressed in exercise clothes.
As a Personal Trainer and an active individual, I have to advise against working out in your pajamas…no one wants sweaty pajamas, and not only that, your partner might be slightly less inclined to cuddle when you wear them again that night!
I hope I have convinced you that pajamas are not appropriate exercise attire – but cheers to you if you’re starting your mornings with a workout!
~ In Home Personal Training with Train by Trina is the BEST training you can get! ~
Trina Lambe RMT ACE PT
416 788 2535 Cell
416 216 0976 Office
Popularity: 1% [?]
Tags: corporate, exercise, fitness, health, in home Training, on site, pajamas, save time, wellness
Posted in Uncategorized | No Comments »
Thursday, January 19th, 2012
So why is the Trainer talking about a headset? Because, the headset is a piece of office equipment that is as critical to your neck and shoulder health, as a dumbbell is to your resistance workout. Wedging the receiver between your ear and shoulder as you write down information that is being given to you over the phone is not conducive to the health of your shoulders or neck. Using a headset facilitates multi tasking while you are on the phone, without putting further strain on your already tense shoulders and neck.
So what type of physical problems can be avoided by using a headset? Well, a headset helps to prevent tingling and numbness in your fingers (symptoms of nerve impingement), which may occur over time when you consistently tilt your head and hike up your shoulder to support a phone receiver. Furthermore, when you make a habit of holding your phone receiver up with your shoulder, you can slowly develop imbalances in your shoulder girdle. Also when you regularly tilt your neck to one side, eventually the muscles on one side of your neck will be stretched, and the muscles on the opposing side will be shortened. Those of you who currently use the phone without a headset are probably more than familiar with the pain caused by this bad habit.
Here are 2 quick stretches you can do to decrease the tension in your neck and shoulders.
1. Shoulder Shrug: Take a deep breath in and squeeze your shoulders up to your ears. Hold this position until you have taken in all the air you possible can. Drop your shoulders with intention and quickly exhale. Repeat 4 times.
2. Chin tuck: The muscles that hold up your head are known as suboccipitals, and tightness in these muscles often leads to tension headaches. By simply drawing your chin back towards your neck (be sure to keep your eyes looking straight ahead, not up or down) you will improve your overall neck health. Repeat 4-5 times a day and hold the position for a count of 10.
Most of us spend a great deal of time in positions where our shoulders are protracted (rounded forward) and our necks are flexed (head forward and chin sloping towards the chest), as we look down at our computers. In addition, to doing the exercises suggested above and getting a headset for your phone, try the following steps to protect your shoulders and neck at work. Sit up straight in your chair, set up your desk so you are able to look straight ahead at your computer monitor, and keep your feet flat on the ground while you work. Taking these simple steps will help to prevent shoulder and neck pain from decreasing your productivity at the office, and keep you smiling while you work.
Until next time, head up and shoulders down.
Trina Lambe
www.trainbytrina.com
416 788 2535
trina@trainbytrina.com
Popularity: 7% [?]
Tags: corporate, dumbbells, exercise, gym, Headsets, health, Human Resources, office, Pain, Stretching, wellness
Posted in Uncategorized | 7 Comments »
Monday, January 16th, 2012
Healthy, responsible, and fulfilled adults have a lot of balls to juggle…whether you are a parent, caring for an older adult, managing and developing your professional self, all of the above, and last but certainly not least that ol’ chestnut: the social life!
Research indicates that people with busy lifestyles have an increased level happiness. Happiness in this instance has been defined as “satisfaction with current status/lifestyle”. If ‘busy-ness’ is the KEY I am sure everyone will have her/his own outlook on what it means to be “busy” and just how satisfying that may be! One invariable lifestyle characteristic of the happiest, hippest, and most energized men and women is physical activity!! Those who have developed exercise as a habit experience a greater level of satisfaction, so through this lens, being “busy” simply means living actively!!
Recent research has verified that people who have incorporated exercise as part of their lifestyles are on average 67% more satisfied with life overall.
Corporations are starting to take note of this research too. According to Stats Can: “full-time employees lost an average of 9.1 days for personal reasons” in 2010. In addition, The Canadian Institute of Stress says stress control programs (such as exercise classes at work) can result in an:
• 18% reduction in absences
• 32% reduction in grievances
• 52% reduction in disability time
• 7% improvement in productivity
• 13% improvement in service quality
Employers pay an extra $488/year for every sedentary employee (The Canadian Institute of Stress).
Marrying exercise and work alleviates the barriers to developing and maintaining a physical lifestyle and will contribute to happier employees and a more satisfying workplace environment. The number one reason people in their 40s claim they don’t get enough exercise is because of time. Bringing the workout to your work eliminates all that planning and scheduling to and from the gym, and saves you the commute! Get in your exercise during the lunch hour and boost energy levels, or throw in a workout at the end of the day without having to go anywhere! Employees will love it, and the overall atmosphere of the workplace will thrive as a result, benefiting your company on a wellness and financial scale!
Trina by Trina offers these onsite Fitness Services and Wellness Programs teaching classes (any size) in boardrooms, office workout studios, or whatever space is available in your workplace, no matter how big/small your company! Start today – talk to your boss and/or colleagues about creating this healthy professional environment so you can maximize your time at work and home by making exercise a daily habit.
The research speaks for itself. Happy to discuss if you have further questions about how to get this started in your company.
Yours in Health!
Trina
Popularity: 5% [?]
Tags: corporate, exercise, fitness, health, in home Training, on site, wellness
Posted in Uncategorized | 2 Comments »
Tuesday, January 10th, 2012
• Wellness and Onsite exercise is beneficial to the business’ bottom line by reducing the overall healthcare costs through the structured improvement of the health and wellbeing of your employees.
• Wellness and Onsite exercise is a business-oriented approach for companies to act proactively rather than reactively.
• Participation in exercise classes and wellness programs will enhance the overall wellbeing of employees.
• Wellness programs result in reduced stress/health related absenteeism and create a team building opportunities.
• Reduced workplace turnover. Long-term benefits include a significant reduction in healthcare costs and workers compensation costs.
• Top-down wellness has been especially appreciated by employees, demonstrating a confident “lead by example” mentality.
• As a society, we play ‘wait and see’. This type of attitude has brought us to the brink of a health crisis. Creating onsite exercise programs is a fantastic first step to initiating positive long-lasting change in your company physically, mentally and economically.
Popularity: 36% [?]
Tags: corporate, exercise, fitness, health, in home Training, on site, wellness
Posted in Coorporate Wellness, Nutrition, On Site Fitness Services, Personal Training, Uncategorized | 3 Comments »
