is excited to announce its 8th location opening in Newton, Surrey!
Pre-register at 6899A King George Blvd, Surrey.
Call 778-564-1601.
Join NOW and SAVE
10 Tips for Fall Fitness
Take Advantage of Autumn Activities
Autumn group events like pumpkin picking, corn mazes, haunted trails, and building leaf piles are active options that can also be fun bonding experiences for family and friends. Organize a weekend trip or local get-together with an autumn theme and plan to be active.
Get Involved in Community Events
With the fall season come many holiday-themed local fun runs and events. Look in the newspaper for Halloween runs, turkey trots and reindeer romps. According to a 1991 summary report by ERIC Digest, training for a specific goal such as a race increases adherence to an exercise program. Signing up with friends or family will hold you accountable for completing the training.
Head to the Trails
Fall is one of the most beautiful times of year for getting outside. Grab a friend and find some local parks or trails to walk, run or bike and take in the view of changing leaves.
Dress for the Weather
When weather gets cooler, it can deter people from going outside to work out. This problem can be mediated by wearing wind-shielding clothing and dressing in layers. Proper attire and accessories (hats, gloves, etc.) that cut down on bulk but still allow for warmth make outdoor fitness more enjoyable as the chill of fall approaches.
Drink Water
Stay hydrated even when the temperatures cool down. People often feel less thirsty when it is not hot outside, but staying hydrated is just as important in the fall as it is when the sun is blazing. When fall rolls around, remember to stay on top of your fluid intake to help with both exercise recovery and appetite control.
Drink Tea
Drink more tea to warm up for the cooler temperatures. Green tea and black tea contain antioxidants that help ward off diseases during flu season so you can remain healthy and active as the season shifts.
Avoid Holiday Candy
According to the National Institutes of Health, on average, non-obese adults gain about a pound a year around the holidays. In addition to creating unhealthy habits, accumulation of this weight over time can lead to obesity. Be sure to pack lots of healthy snacks to munch on throughout the day to help deter you from grazing on sweets that pop up in the office, at home or at holiday parties.
Turn Fall Chores into a Workout
According to Health Status, a 150-lb. person can burn 135 calories by raking leaves for 30 minutes. Turn outdoor chores into a game by setting small, achievable goals to help pass time and burn away fat.
Exercise Early in the Day
Try to work out in the morning or during the day. With the time changing and the sun setting earlier, it can feel as though it’s later in the day than it really is. This can make people more tired than usual. Getting into a routine of working out early will guarantee the workout gets done and still allow time in the afternoons and evenings to relax.
Vary Activities
As the weather cools down and summer ends, it can become difficult to stay motivated. Trying a variety of different activities and varying workouts will help keep a fresh spin on exercise and allow for confidence to build within a wide range of activities.
Ladies
5 Tummy-Melting Foods Just in Time for Summer
- Make space for sleep: Clear your bedroom of all electronic distractions, including mobile phones, TVs and laptops, to create a more peaceful environment.
- Take a bath: Having a warm soak before bed will help you unwind. It will also raise your body temperature, and the drop in temperature that follows this will encourage your body to think it’s time to go to sleep. Add essential oils to your bath to enhance the effect.
- Go for a run: Exercising during the day can help you to nod off at night. But don’t do a tough workout too close to your bedtime, or you may struggle to drift off.
For more visit: womensfitness.co.uk/health/396/10-ways-sleep-better
Guys
5 Super Foods for Men
- Tomato Sauce: Men who eat a lot of tomatoes, tomato sauce, or pizza smothered with the stuff may be giving themselves a hedge against prostate cancer.
- Oysters: Just two to three oysters deliver a full day’s supply of zinc, a mineral critical for normal functioning of the male reproductive system.
- Broccoli: A recent Harvard study finds that cruciferous vegetables, like broccoli, may protect against bladder cancer.
- Peanut Butter: If you want a healthy heart, spread your morning toast with peanut butter. Heart disease is the leading killer of men and women, but men fall victim at an earlier age.
- Watermelon: Until the age of 55, more men suffer from high blood pressure than do women. Research suggests that foods rich in potassium can reduce the risk of high blood pressure and stroke.
10 spooky Halloween songs
…to help you to burn off those candy calories and have fun doing it
(4:26) Steppenwolf – Magic Carpet Ride
(3:37) Charlie Daniels Band – Devil Went Down to Georgia
(5:05) The Cranberries – Zombie
(5:57) Michael Jackson – Thriller
(3:58) Rihanna – Disturbia
(3:59) Rockwell – Somebody’s Watching Me
(4:36) Rob Zombie – Dragula
(4:03) Ray Parker Jr. – Ghostbusters Theme
(3:26) Rick James -Super Freak
(2:19) Creedence Clearwater Revival -Bad Moon Rising
Healthy Transformations
Turkey Lettuce Wrap
Ingredients:
- 1 cup lettuce, romaine
- 2 tsp mustard
- 1 Tbl yogurt, non-fat-plain
- 4 slices turkey breast, deli-style
- 2 medium tomatoes
- ½ cup onion
- 2 Tbls avocados
Spices:
- ¼ tsp salt, lite
- ¼ tsp black pepper
Side Dish:
- ¼ cup cottage cheese, non-fat
- 1 medium orange
PREPARATION:
Set peeled orange, cottage cheese and lettuce aside.
Combine yogurt, mustard, and avocado and spread on lettuce. Layer remaining ingredients on top, spice as desired, and roll into a wrap.
Enjoy with orange and cottage cheese on the side.
Per serving: 325 calories, 20g protein, 9g total fat, 41g carbohydrates.
Source: Healthy Transformations Recipes
