Holiday Survival Tips

Surviving that yummy holiday temptation....

We all look forward to time off with our families, sitting around in the kitchen gabbing, laughing and trying out some family recipes. However, the week after many of us feel sluggish, maybe even a bit guilty for a bit of holiday overindulgence. So the question is how do you get through the big dinner without compromising your health and fitness goals?

1. Get out earlier that day and go for a workout, power walk with the family or just play outside with the kids. If you can follow this level of activity for at least one hour you are destined to burn between 200-700 extra calories.

2. Drink lots of water that day, so you will feel fuller and also keep your thirst in check so you are less likely to go for sweets or other food cravings that we often think we need when we are actually just dehydrated and need some clean H2O.

3. Have the lean protein such as the white turkey breast (skin off), chicken breast or fish.  If you are vegetarian or vegan consume high protein vegetables (beans, lentils, peas, kale, etc). Say no to gravy, extra sauces or salty additions.

4. Say yes to veggies and salad. We often tell clients and patients, if you are invited out for dinner and are unsure of what will be on the table, then bring the host a very nice garden salad, not only are you being helpful you know it is one item you can eat!

5. Say no to alcohol, 1 drink is approximately 100 calories (1.5 oz of hard alcohol or wine or beer) if you have three that is 300 calories, if you have 10 that is equivalent to 1 pound of extra weight you have just put on. Remember 1 pound of body fat is 3500 calories, so the little extras really add up.

Last but not least, remember to have fun and be proud of your commitment to living a healthy lifestyle and remember to give thanks to those people and things around you that you feel proud to be around or have accomplished this year!

www.endurance8health.com

2012 Brings Exciting New Change!!! Welcome NPAA to Canada!!!

We are very proud to announce that Calgary, Alberta will be the headquarters for a new, innovative and exciting bodybuilding, figure and model organization. The NPAA (Natural Physique and Athletics Association) is founded by Dr. Kevin Ashby and Dr. Wendy Carvalho-Ashby. Both Kevin and Wendy have been actively involved in the physique and athletics community as competitors, Doctors, trainers, nutrition coaches, directors and now as the presidents of NPAA."We love this sport and as such take great pride in providing athletes with the best possible experience they can have on and off the competition stage".

The Natural Physique and Athletics Association will provide athletes the opportunity to earn their "All Canadian" NPAA Elite-Pro Status.  The unique aspect of our federation is that athletes will have the ability to go past the traditional Canadian Pro-Card level, and they can advance from Elite-Pro status and earn an International Fitness & Physique Association (IFPA) Pro card.  NPAA is the only Canadian Amateur Affiliate for the IFPA, allowing competitors from Canada to qualify for "true natural international events" as IFPA pro's. 

The NPAA Canadian Classic will be held on May 20, 2012 at The University of Calgary Theatre. Athletes in the categories of bodybuilding, figure, fitness model, bikini model and masters will grace the stage and compete. We are excited to announce that Dynamis will be searching for athletes to sponsor at the NPAA Canada Classic!  

We are thrilled to have your support, and encourage you to visit and "like" our facebook page and event pages so you can be updated on current NPAA news!

Happy New Year, and lets have an incredible year of training, health, wellness and competing in a sport we love!!

Dr. Wendy Carvalho-Ashby's Amazing Mom Transformation

36-year-old mother of a little guy who is 10 months old. First time mom, Doctor of Chiropractic, Fitness professional and 1/2 of Calgary’s fit couple. I have found that it takes a lot of planning to find that one hour a day for yourself! My tip is to walk as many times during the week that you can with your baby, nursing is excellent for your baby and for returning your body back to your pre-pregnancy figure, and with careful planning it is important to include yourself on your list of things to accomplish each day! Also it takes 9 months for your body to grow a baby, so be patient and give yourself the time post-baby to get your figure back, if you stick to your goal, don’t worry it will happen!

Tip to Staying in Fit and Balancing Being a Mom: BE CONSISTENT, PATIENT AND SET SOME GOALS

For new moms remember if you stick to your goal of leading a healthy lifestyle and getting your pre-baby figure back, your consistency will pay off, don't worry it will happen! I Have found that taking my baby for long walks, balanced with good nutrition, nursing and weight training a few times per week has boosted my energy levels and helped me spring back into shape. The best reward of it all is I have the energy to keep up with my little boy!

Egg White Omelette (serve 4 egg whites/person)

We love eggs! They are so fast to cook, packed with protein, affordable and delicious.

1. Whip up Egg whites with your favourite spices
2. Sauté zucchini, onions, green peppers in non-stick fry pan, (can coat pan with Pam Spray
3. Pour Egg white mixture on veggies and cook until firm
4. Grate a table spoon of low fat cheddar cheese over omelette
5. Serve on Wasa Crisp Bread or Whole Grain Toast!

Trish Mangone-Kish's Amazing Mom Transformation

Hi my name is Trish and I’m 31 years old. I’ve been competing now for 5 years. I started competing after I had my first 2 kids who were 1 and 3 years old at the time. I was hooked after I did my first competition. I just took last year off to have another baby who is 10 months old and I’m planning on doing another competition May 7^th. I love living a healthy lifestyle and I encourage my family to do the same. Healthy eating and being active plays a huge role in our everyday life.

#1 Tip for Staying in Fit and Balancing Being a Mom: MOMMY TIME IS IMPORTANT TIME & SETS A GOOD EXAMPLE FOR YOUR CHILDREN

I balance my healthy lifestyle by making it a daily priority. I want to set a good example for my children.

Protein Pancakes

We love to eat these for breakfast - and so do our kids! They pack and travel great as a snack.

Ingredients (makes 10 pancakes):

3.5 Cups Oatmeal (you can adjust this to change the consistency/thickness)

16 Egg Whites (500g carton, you can pick these up at Wal Mart, Costco, etc.)

500 ml Cottage Cheese (1% or Fat Free)

1 tbsp. Vanilla (adjust this to your taste preference)

1 tbsp. Cinnamon (adjust this to your taste preference)

1 tbsp. Splenda Sweetener (adjust this to your taste preference)

Mix all ingredients together. (You can blend oatmeal, cottage cheese and egg whites for a more "smooth pancake look"). Cook at medium temp in a pan prepared with cooking spray. Portion using 1/2 cup measuring cup for accurate nutritional/calorie values. Lightly brown on both sides. (Approximately 2-3 minutes per side) Serving suggestions: Add sugar free syrup, jam, or sliced fruit. 

Kelsey Peck's Amazing Mom Transformation

 "I am a very busy 24 year old mother of two beautiful little girls, ages 4 and almost 2. I am originally from Duncan, BC and moved to Calgary in February of 2006. I have always been relatively healthy and enjoying staying fit, but I found a love for competing in 2010 when I did my first IDFA show. I found proper balance by staying fit, eating clean, and keeping a gym routine, and of course chasing after two little ones!"

#1 tip in staying fit and balancing being a mom: SET A GOOD EXAMPLE BY EATING AND PREPARING HEALTHY MEALS, THIS WILL GIVE YOU ENERGY FOR YOUR FITNESS AND KEEPING UP WITH YOUR CHILDREN). Mom time is important time.

 Yummy frozen yogurt snack

 Greek style Yogurt

 Cinnamon

 Splenda

 Blueberries

 Blend together and keep in the freezer