Heart Healthy Tips

Live Heart Healthy
Risk Factors can contribute to heart disease. Here are factors you should discuss with your Doctor: (From the Heart & Stroke Foundation's website)
 
Risk issues you can do something about
High blood pressure (hypertension)
High blood cholesterol
Diabetes
Being overweight
Excessive alcohol consumption
Physical inactivity
Smoking
Stress

Risk factors you cannot control
Age
Gender
Family History
Ethnicity
History of stroke or TIA (transient ischemic attack)

We want you all to live a healthier lifestyle. Part of that is promoting Active Living.
Physical inactivity
People who are physically inactive are twice as likely to be at risk for heart disease or stroke than people who are physically active. Active living is important to maintaining good heart health throughout your life. Being active means something different to everyone, whether it's gardening, walking or running. But any physical activity can have a positive impact on your heart health.

The Heart and Stroke Foundation recommends Canadians make active living part of their daily lives. You don't even have to go for an intense workout to get these healthy benefits. Just 30 minutes most days of the week is all it takes to start, and everything counts, even gardening, housework or dancing with your kids. When you have acheived 30 minutes of physical activity most days of the week, slowly work your way up to 60 minutes.

At Endurance on 8th Health Centre one way we promote Active Living is by offering Fit-Camps!

Our camps run Monday-Friday, and cater to all ability levels. We offer a nutrition plan and consistent guidance and check-points along the way.

Happy February and We wish you a very Healthy and Happy Journey Towards Active Living!!!

www.endurance8health.com

NEW YEAR, NEW DECADE OF GOALS!!!

HAPPY NEW YEAR!!!
It is 2011 and we are really into the second decade of the 2000's, wow where did the time go! I remember when Seinfeld, Melrose Place and Friends were the shows of choice and laptops were new and novel. Ask yourself, how can you make this decade better and different than the last? What health goals do you want to set for yourself now that you didn't feel you had time for before? Certainly, New Years Resolutions are a great starting point for many, but how about a decade of Resolutions...this may give you more "time" to set realistic long terms goals, instead of just focusing on the here and now.

Here are some great starting points, that will take time to achieve, but will give you a vision that you can work towards a little bit at a time:
1. Plan a family or friendship reunion, good health can begin with support of family and friends, we all need to belong to something and feel connected to those who care about us!
2. Plan a lifestyle journey, this may be a hike in a distant land..., exploring foreign terrain, or as simple as making it to the Mountains right outside our front door!
3. Photo journalize your weight loss adventure over the next decade, take pictures, scrapbook them, put your pictures somewhere special and make that decision to look better and feel better every year! This is also a great excuse to get out and buy that new camera :)
4. Try a fitness competition, run, triathalon, power walk for charity, or relay race. There are endless possibilities for you to choose from, find something that is "YOU" and go for it.
5.Let you goals gain momentum over the next decade, find something that you want to do, include friends or family, take workshops, study it, find books or research about your goal, talk about it and let it transform your life into something amazing!!!!

Congratulations to you all on all the wonderful things you achieved in 2010 and we are so excited for all that is possible for 2011 and beyond!!!

www.endurance8health.com

Shoveling Tips That Will Save Your Back!!!

Always remember to dress warmly. Warm up before you pick up the shovel, march in place, go for a walk around the block. Remember shovelling snow is exercise, you need to prepare your muscles and body.

Take your time, don't feel that you need to clear the entire driveway in one session. Take breaks every 5 minutes, pause, stand up straight, and stretch. Just as you would take a break at the gym to grab some water, keep hydrated.

There are certain groups that should avoid shoveling, the elderly, those with cardiovascular disease or previous back injury, always check with your Doctor before starting a strenous activity. Most importantly, know the warning signs of a heart attack. These may include chest pain, shoulder, neck or arm pain; dizziness, fainting, sweating or nausea; or shortness of breath. If you think you're having a heart attack, seek medical help immediately or call 911.

When shoveling, it's important to avoid back strain. The average shovel (loaded with 16 pounds of snow) ends up moving 192 pounds of snow, if you load your shovel about 12 times a minute. That's almost 2,000 pounds being lifted in just over 10 minutes (facts taken from CBC online).

Here is how to shovel properly:
1. Invest in a good ergonomic shovel one with a handle bent at an angle, these shovels allow you to keep a better posture (keeps your back straighter) and thus reduces back strain. Alternatively, invest in a snow blower, or ask for help!!

2. Watch your footing, keep feet shoulder width apart for balance and keep the shovel (and load) close to your body. Avoid twisting, or bending and twisting your body as you shovel.

3. Do push. Don't lift. Save your back and your energy by simply pushing the snow to the side instead of lifting the snow and throwing it off to the side.

4. If you have to lift, lift with your legs and not your back. Half fill the shovel, bend with knees, keep your back straight, and lift with your legs. Always walk to where you want to place the snow.

Enjoy this wonderful season, get outside and enjoy the snow, just remember to shovel smart!

http://www.endurance8health.com/

Best Alternative Cardio for Weight loss

Hi Everyone,

So Kevin, Wendy and BT's Biggest loser contestant Stacy were on location this morning shooting live from World Health Club. Stacy has been doing her Endurance on 8th Fit Camp (for more details go to our website http://www.endurance8health.com/), and spending time doing Cardio at the Bay Club.

We are often asked, how do I do cardio if I am stuck at home or don't have cardio equipment?

Here are some tips

1. Jog in place holding some dumbells (good substitution for treadmill)

2. Walk up and down on a step, hold some weights (replacing the eliptical or stepper)

3. Mountain Climbers, hold dumbells in a push up position, and jog legs in and out (replacing the bike)

4. Remember to have fun! Even if you are just dancing at home get that heart rate up and burn burn burn those calories away!