Our Stand On Better Butts

POP CULTURE HAS influenced agrowing trend (literally and figuratively)in the direction of gluteus focusedtraining. Celebrities such as Jennifer Lopez, have motivated an obsessionamong many to inundate trainerswith requests for programs on howto build the perfect set of glutes.With all of this esthetic drive toachieve the perfect posterior,what are the correct exercises?

Click Here for the Entire Article/List of Exercises

ABSOLUTE ABS

Click Here for the Entire Article/List of Exercises

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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

Jaymi's Testimonial

In October 2015 I started a new job and quickly realized that a staple of our office culture was to ensure that we had on hand, at all times, every snack food imaginable! You name it, we had it. This lead to almost daily overindulgence and after a few short months I had gained several pounds. My clothes no longer fit and I felt miserable knowing that I had blatantly ignored the scale and was now paying the price. *Queue multiple morning wardrobe changes* Ugh..

When I received the email from Endurance advertising the New Year, New You challenge, I decided immediately that I would enrol regardless of the cost. The greatest barrier for me in regards to weight loss and keeping weight off is accountability. When I lack accountability, to myself or anyone else, I gain weight. What I loved about this challenge, even more than the carefully structured meal plans and training regimes, was that I had to take a picture of myself every week and email it to Wendy. For me, knowing that I had to take that picture and send it to a third party was immensely motivating. Slowly, I started to see results which added to that motivation. Before long, I started feeling accountable to myself and was proud of what I was accomplishing. The nutrition plans ensured I rarely felt hungry but rather, satisfied. The training programs were comprehensive and although I had to make some minor adjustments (with guidance and permission from Wendy), I found them fun and even started to look forward to my post-work workout. LOVE this!

From participating in this challenge I learned a few invaluable things. First, when it comes to my weight, I live by accountability. I will continue to take a weekly picture and my measurements to keep an eye on my progress and to ensure I don’t ignore my health again. Food prep played a huge role in my success. A couple of hours on Sunday set the tone for nutritious eating throughout the week. Eating the occasional snack still happened but I accounted for it and didn’t beat myself up over the slip. Paying attention to my caloric intake and macros have also become habit and this is another form of accountability.

Finally, I want to thank Wendy and Kevin for providing this service as it really does work if you are dedicated and trust the process. Going to the gym regularly and proper nutrition have once again become a fundamental part of my lifestyle. Although the challenge is over, the residual effect is that I intend to improve; to keep going, become more knowledgeable about nutrition and weight training and to become the strongest and healthiest version of myself yet. 

Allyse's Testimonial

My experience at Endurance On 8th has been incredible.

Dr. Glen has freed me of upper back pain with dry needling and professional chiropractic work. The staff is professional, knowledgeable and extremely helpful. I recommend anyone who needs help improving their health and wellness to see the staff at Endurance :)

Thank you!

Male Panel Testing at Endurance on 8th Health Centre

Male Panel

Hormone imbalance in men is often overlooked.

Hormone imbalance affects men too - in fact, low testosterone is a common cause of irritability and grumpiness in men. If too much testosterone is converted to estradiol, decreased sex drive and increased breast size can result.

Saliva hormone testing is simple, accurate, and easily obtained. Four hormones make up the Male Panel: cortisol, DHEAs, estradiol, and testosterone.  Interactions between these hormones are fundamental to health - which is why imbalances can have a significant impact on well-being.

Other conditions associated with male hormone imbalance:

• Apathy, depression
• Bone loss
• Erectile dysfunction
• Memory loss
• Weight gain
• Benign prostate hyperplasia (enlarged prostate)

Why Order a Male Panel?

Men who experience symptoms like those above that are not relieved by mainstream medical interventions, may benefit from having a saliva hormone test.   Knowing your hormone levels and how hormones work together may help your clinician find the right hormone solution for you.

Click HERE to book an appointment today!