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Easy Lentil Soup

2/1/2020

This lentil soup recipe is so easy, comforting and so good for you! It’s a perfect option for lunch, and it tastes even better the next day.
Lentils are a great source of plant-based protein … plus this soup packs a whopping 13 grams of fiber into one serving (which will keep you going!). And it’ll keep you feeling full for hours!

Easy Lentil Soup 🥣🍅🥕
(Makes 6 to 8 servings)

2 tbsp olive oil
1 cup (150 g) finely chopped onion
2 carrots, chopped
2 celery stalks, chopped
3 garlic cloves, minced
2 tsp kosher salt
1 pound (500 g) lentils, rinsed
1 15-oz (400 g) can of chopped tomatoes
6 cups (1.5 L) low-sodium vegetable broth
½ tsp each of cumin and coriander
Optional: fresh lemon and garnish with your herb of choice

Over medium heat, drizzle the olive oil in a Dutch oven or stock pot. When it’s hot, add the onion, carrot and celery and cook for about 8 minutes, until the onions are soft and translucent.
Add the garlic cloves and saute for about 1 minute. Next add the lentils, chopped tomatoes, broth and spices, stirring to combine. Bring to a boil and then reduce heat to low, and cook until the lentils are done, about 40 minutes.
You can serve as-is, or if you want a smoother consistency, use an immersion blender to puree the soup. Optional: Serve topped with a splash of fresh lemon juice and your choice of fresh herb.

7 Steps to a Healthier Heart

2/1/2020

Now that the peak of New Year's resolution season has come and gone, many of us have abandoned our grand visions for 2020. Big-picture goals, which are often vague and too ambitious, sometimes fall by the wayside as life inevitably gets in the way.

But that's no reason to give up on better health this year. In fact, February – also known as Heart Month – is the perfect time to focus on improving your heart health. The key is structuring that goal in a way that keeps you motivated throughout the year.

Get active. It is recommended to get at least 150 minutes per week of moderate exercise, 75 minutes per week of vigorous exercise or a combination of the two.
Control cholesterol. Everyone should know his or her cholesterol level. If your LDL cholesterol (known as "bad" cholesterol) is 200 or higher, you're in a high-risk category and should consider making important lifestyle changes.
Eat healthier. A natural, whole foods diet and active lifestyle will help you fight cardiovascular disease. Visit the AHA's website for guidelines and suggestions.
Manage blood pressure. High blood pressure is the single most significant risk factor for heart disease. Know your numbers and modify your lifestyle as needed to normalize your blood pressure. There are many natural ways of doing like
Lose weight. If you are overweight or obese, you can reduce your risk for heart disease by losing weight and keeping it off. It's a matter of balancing healthy eating with physical activity. Remember, calories in vs. calories out balance!
Reduce blood sugar. Again, it's important to know your numbers. If you have diabetes. work closely with your health care provider to manage the disease and any other risk factors.
Stop smoking. Smoking is the most important preventable cause of premature death North America. If you are a smoker, do everything you can to quit.

Now, we know what you're thinking: So, you just want me to lose weight, eat right, exercise regularly, quit smoking and keep my blood pressure, cholesterol and blood sugar down? Fat chance!

But the truth is, each objective really is attainable through manageable behavioral changes. The first step is to find out where you stand. Go to the AHA's website and complete the simple assessment to find out what areas you already excel in, where you need to make improvements and what information you may want to ask your doctor about. For example, if you don't smoke, you've already achieved one of your seven big-picture goals. Don't know your blood sugar levels? That's something you should probably discuss with your doctor. In addition, the assessment will reveal areas where you can improve your diet, how much exercise you need to add to your day and where you stand in terms of body weight and other variables.

Now that you know your long-term goals, it's time to incorporate behaviour changes throughout your day and week to help you progress. Need to get moving? Consider joining us for a gym membership and/or trying some of our fitness classes. Or start with a commitment to walking a 2 km loop in your neighbourhood several days a week. Short on fruits and veggies? Start by adding one piece of fruit to your breakfast each day and eat a salad as part of your dinner three days each week. You can also boost your vegetable content with VegeGreens super food powder, which is availble at the club. Is your blood pressure too high? Talk to your doctor about ways to control it - there are many natural ways to do this. As those new behaviours become habits, you can modify them as needed.

Eventually, small behaviour tweaks will become big changes. They'll also provide frequent successes that keep you motivated throughout the year. Every time you join a fitness class or walk that 2 km loop, for instance, you've achieved another goal!

Remember, lifestyle change is not an all-or-nothing proposition. It may be quite some time before you meet every aspect of the dietary recommendations, or achieve every one of the 7 steps – if ever. But every improvement counts, as does every pound lost. For instance, losing 50 pounds to get back down to your college weight may not be achievable right now, but losing 10 percent of your body weight could lead to dramatic improvements in your health. Likewise, you may not be able to exercise every day, but every moment of physical activity counts. The successes will accumulate and become their own type of habit. It's all about perspective and acknowledging your achievements along the way. You CAN do it!

BROCCOLI SALAD WITH LEMON TAHINI DRESSING

1/1/2020

This salad requires no cooking and is made with just a few healthy ingredients. This crunchy broccoli salad with lemon tahini (sesame paste) dressing is a simple healthy twist on a classic dish! This simple salad only has 9 ingredients and takes 5 minutes to make! It's plant-based, gluten free, dairy free, paleo, low in carbohydrates, and keto- friendly. It's perfect for weeknight dinners, and meal prep.

INGREDIENTS

4 cups broccoli florets, chopped
1/4 medium red onion, chopped (about 1/4 cup)
1 medium roasted red pepper
1/4 cup artichoke hearts, chopped - in water, drained
3 tbsp walnuts, chopped

LEMON TAHINI DRESSING

5 tbsp tahini (sesame paste)
3 tbsp water
1 medium lemon, juiced
1 tsp garlic powder
1/2 tsp salt

INSTRUCTIONS

Chop the broccoli into bite size pieces and add the broccoli to a large bowl.
Chop the red onion into a small dice so that it easily incorporates without being over powering. Add to the broccoli florets in the bowl.
Drain the water/liquid from the roasted red pepper and artichoke hearts. Chop into bite size pieces. Add to the broccoli and red onion.
Chop the walnuts into small enough pieces that they are easy to distribute in the salad but not so small that they lose their crunch.
Make the dressing and stir it into the salad, combining well.
Serve cold or at room temperature

LEMON TAHINI DRESSING

Combine the tahini, water, lemon juice, garlic powder and salt in a jar. Stir well to combine. Add water if too thick.

MAKE IT A FULL MEAL...
To make this a full meal, add your favourite protein! You can easily mix in your favourite protein, like:

Wild salmon (fresh/frozen/canned)
Hard-boiled egg/cooked Chicken (organic, free range)
Chickpeas or white beans
Hemp hearts

Warm Winter Salad

12/1/2019

This healthy broccoli and lemon winter salad is the perfect nourishing bowl for winter. Roasted broccoli and cauliflower drizzled with a lemon garlic dressing and topped with the winter essentials; pomegranate and toasted almonds.

Winter salads are such a great way to get a nutrition kick and to use up some veggies you probably already have in your crisper drawer. Use what you have available! This is an easy salad that whips up pretty quick, but is loaded with taste and nutrition. YUM!

Ingredients:

1 head broccoli cut into florets
1 head cauliflower cut into florets
1 cup kale packed
1 1/2 cups faro cooked
6 Tablespoons garlic olive oil divided
2 Tablespoons of za’atar middle eastern herb blend (thyme, oregano, marjoram)
2 Tablespoon white balsamic vinegar
Juice from 1 lemon
2 teaspoons honey
1 teaspoon chilli pepper flakes
2 Tablespoons almonds (toasted optional)

Optional Garnishes:

2 Tablespoons pomegranate arils
2 Tablespoons toasted almonds
2 Tablespoons hemp seeds
1 avocado
Microgreens
2 Tablespoons Goat’s cheese

Instructions:

Preheat the oven to 350 and toss the cauliflower and broccoli in 2 tablespoons of garlic olive oil. Sprinkle with the za’atar and season with salt and pepper.
Roast on baking tray for about 20 minutes, or until the cauliflower and broccoli are just starting to char. Add the kale to the tray and roast for a further 5 minutes, or until the kale is just crispy.
Meanwhile make the dressing. Whisk the olive oil, balsamic, lemon juice, honey and chilli flakes together. Season according to taste.
Place the faro into a serving bowl and top with the roasted vegetables. Drizzle the dressing over the salad and top some (or all) of the garnishes listed below.

Tips to Avoid Excess Weight Gain During the Holidays

12/1/2019

With all the celebrations and family gatherings this holiday season, are you concerned about maintaining your current weight? If you think about your energy balance (energy in vs. energy out) it is very easy to see how over the holidays you eat a little more and move a little less, which leads to some weight gain.

During the holiday season, the average person gains 5-12 lbs! Fortunately, though, you don’t have to fall victim to excess holiday bulge with these fitness tips...

Tip #1 – Write it down
Create a plan during the holiday season and write down your goals. For most people, the act of actually sitting down and writing out a plan of action, helps them to stay focused and increases their chances of following through. Make sure your goals are realistic and plan out some daily, weekly, and monthly goals. Make sure your plan contains some of the following tips in it as well.

Tip #2 – Get moving and make exercise a priority
During the holidays, most people cut out exercise because they say that they “don’t have the time.” Wrong–you do have the time! You don’t have to exercise an hour every day to get the benefits of exercise. If you are pressed for time, try some interval training which can burn more calories than an hour of steady-state cardio and can be done in only 20 minutes. Another way to burn extra calories in a shorter period of time is to perform some strength training workouts. Interval training and strength training both create an exercise-after burn which allows your body to continue burning additional calories even while you rest for up to 36 hours or more.

Tip #3 – Drink water
This really isn’t anything new, we all know that we need water to stay hydrated, but it’s more than just hydration. Sometimes the lack of adequate amounts of water in our diet can cause us to feel hungry when we are really not. Many people end up packing on extra calories because they think that they are hungry when really all they need is some water. Water helps keep our metabolism running at peak performance and aids in the digestion of foods so, drink up!

Tip #4 – Don’t skip meals
Holiday season means huge meals and huge appetites. On these days people generally tend to skip breakfast or lunch in anticipation of that big holiday dinner. The problem is that this tends to cause people to overeat and really pack on the pounds. Skipping meals slows the metabolism and aids in fat storage. Make sure to eat a few small meals before your holiday dinner to help minimize overeating and save yourself a 1,000 calories.

Tip #5 – Moderation
Watching what you eat and losing weight doesn’t mean that you can’t treat yourself every now and then. The problem is that when most people go to treat themselves, they over-do it. Go ahead and grab a small piece of the pie, but remember to think in moderation and avoid going for seconds on dessert. Eating a few small meals and a small salad before your holiday dinner can help you avoid those cravings for sweets and help keep you feeling full.

Tip #6 – Minimize alcohol
One gram of alcohol contains 7 calories which is nearly double the amount contained in one gram of carbohydrate (4 calories) and is only two calories shy of a gram of fat (9 calories). These 7 calories per gram don’t even include all the calories and sugar you may take it if you mix your alcohol with something else. Drinking alcohol is a quick way to pack on excess calories and weight. If you plan on drinking, just remember moderation.

Tip #7 – Get some sleep
Lack of sleep has been shown to aid in the accumulation of belly fat which can be very dangerous to your health. Make sure, even though holidays are a busy time of the year, that you are getting enough sleep.

Roasted Butternut Squash (3 ways!)

11/1/2019

Roasted Butternut Squash – three ways! Try this quick and healthy weeknight dinner with roasted butternut squash as the base. Vegan adaptable and gluten-free!

The filling is made while the butternut squash roasts in the oven, which takes about 30 minutes. Not too bad for a weeknight dinner, made entirely from scratch, based on seasonal produce… our favourite kind of meal!

Ingredients

Roasted Butternut Squash with Persian Lentils

1 small butternut squash
2 tablespoons olive oil
¼ and onion- ½ cup diced
2 cloves garlic- rough chopped
¼ cup golden raisins – or use regular, or dried currants or apricots
1 ½ cups cooked little lentils (not split)
½ teaspoon salt
1 teaspoon cumin
½ teaspoon cinnamon
¼ teaspoon pepper
¼ cup water
¼– ½ cup chopped cilantro or Italian Parsley ( or ¼ cup mint)
⅛ cup Plain Yogurt
¼ cup Pomegranate seeds

Roasted Butternut with Miso Mushrooms

1 small butternut squash
8 ounces organic tofu
2 Tablespoons Braggs liquid aminos or soy sauce
1 tablespoon sesame oil- or olive oil
1 tablespoon oil
¼ an onion, diced, about ½ cup
1 teaspoon minced ginger
6 ounces sliced mushrooms- cremini, shiitake, button
2 teaspoons miso
3–4 tablespoons hot tap water
drizzle toasted sesame oil
1 scallion- sliced at diagonal, or use chives
toasted sesame seeds - optional

Thanksgiving Stuffing Version:

1 small butternut squash
2 tablespoons olive oil or butter ( or a mix is nice)
¼ of an onion- ½ cup diced
½ an apple, diced
2 garlic cloves rough chopped
8 ounces organic ground turkey OR organic tempeh (found in the refrigerated section near tofu)
½ teaspoon salt
½ teaspoon fennel seeds
¼ teaspoon pepper
¼ cup pecans
2 tablespoons dried cranberries- or use fresh, adding extra maple syrup to taste.
8–10 sage leaves, finely sliced
1 tablespoon maple syrup

Instructions:

Roasted Butternut Persian Style:

Preheat oven to 425 F
Cut butternut down the middle lengthwise. Place open side down on lightly greased parchment-lined sheet pan. Roast 30 minutes, or until easily pierced with a fork, through the skin.
In a skillet, heat oil over medium heat.
Add onion and garlic and sauté until tender fragrant and golden, about 5 minutes.
Add raisins, lentils, salt, spices and water and simmer until most of the liquid evaporates and flavors meld. Stir in herbs saving a few for the garnish.
When butternut is done, flip over and scoop out the seeds. With a fork, break up the tender flesh. Drizzle the squash with a little olive oil ( or butter) and sprinkle with salt and pepper, mixing this all into the squash, seasoning the flesh
Top the squash with the lentil filling, a dollop of plain yogurt, and some fresh pomegranate seeds. Scatter with fresh herbs.

Roasted Butternut with Miso Mushrooms:

Preheat oven to 425 F
Cut butternut down the middle lengthwise. Place open side down on lightly greased parchment-lined sheet pan, leaving room for tofu.
Cut tofu into small bite sized cubes. Place in a bowl and toss with soy and sesame oil. Place on the same pan as butternut. Roast both 30 minutes, or until butternut is easily pierced with a fork, through the skin.
In a skillet, heat oil over medium heat.
Add onion, ginger and mushrooms and sauté until tender and golden, about 6-8 minutes.
Mix hot water and miso paste in a small cup with a fork until combined. Pour over mushroom mix. Cook a few minutes until water reduces. Turn heat off.
When butternut is done, flip over and scoop out the seeds. With a fork, break up the tender flesh. Drizzle the squash with a little olive oil ( or butter) and sprinkle with salt and pepper and mix this all into the squash, seasoning it.
Add the tofu to the skillet, warming the mushrooms up if necessary, and drizzle with a little toasted sesame oil.
Top with squash with sesame tofu and mushroom filling. Top with scallions and sesame seeds.

Thanksgiving Stuffing Version:

Preheat oven to 425 F
Cut butternut down the middle lengthwise. Place open side down on lightly greased parchment-lined sheet pan. Roast 30 minutes, or until easily pierced with a fork, through the skin.
In a skillet, heat oil over medium heat.
Add onion, apple and garlic and sauté until just tender, about 4 minutes.
Add ground turkey, salt and fennel seeds, and cook until turkey is cooked through and browned, about 6-8 minutes.
Add pecans, dried cranberries and sage, and cook a few more minutes until warmed through and drizzle with maple. If using fresh cranberries, cook enough to let them blister, taste and adjust maple, adding more to taste. Set filling aside, keeping warm.
When butternut is done, flip over and scoop out the seeds. With a fork, break up the tender flesh. Drizzle the squash with a little olive oil ( or butter) and sprinkle with salt and pepper and a little more maple and mix this all into the squash, seasoning it.
Top with turkey cranberry filling. Serve immediately.

One Pot Pumpkin Curry

10/1/2019

Perfect for Fall, this one pot pumpkin curry is a home run in the flavour department and comes together quickly. Mix and match with veggies and proteins on hand, and enjoy this hearty meal that's also naturally gluten-free. Try this for your next family gathering or get-together! Thanksgiving is just around the corner :)

Ingredients
Saute mixture:

2 tsp olive or coconut oil
1 large shallot/onion diced
1 and 1/2 inch fresh ginger peeled and minced or grated
3 cloves garlic minced or grated
1 chili pepper finely chopped
1/2 tsp ground cumin
1/4 tsp ground cinnamon
1/4 tsp ground turmeric
3 tbsp red Thai curry paste

Remaining pumpkin curry ingredients:

1 and 1/2 cups full-fat canned coconut milk (1 standard can)
1 and 1/2 cups pumpkin puree (canned or fresh; be sure not to use pumpkin pie filling)
1 and 1/2 cups cooked chickpeas rinsed and drained (1 standard can)
2 crowns broccoli cut into small florets (about 8 oz)
1 and 1/2 tbsp fresh lime juice
salt to taste (or use soy sauce if not soy-free)

Instructions

Heat the olive oil in a pot over medium heat. Add the shallot/onion with a pinch of salt, and stir frequently until starting to brown, 3-5 minutes. Add the ginger, garlic, and chili, and cook for 30 seconds. Add the cinnamon, cumin, and turmeric with another pinch of salt, and cook for another 30 seconds or until fragrant. Stir in the Thai red curry paste and cook for 2-3 minutes until starting to stick.
Stir in the coconut milk, pumpkin puree, and chickpeas, and bring a boil. Reduce the heat, stir in the broccoli, and cover the pan. Cook for about 10 more minutes, stirring occasionally, until the broccoli is bright green and tender. Stir in the lime juice and season to taste with additional lime, and soy sauce or salt.
Serve hot, with quinoa/rice or other accompaniments of choice.

Recipe Notes:
VEGETABLES: Mix and match this one pot pumpkin curry with other veggies such as cauliflower, asparagus, kale or collard greens (added when the broccoli is added), regular or sweet potato (added with the red curry paste), spinach or bok choy (wilted in toward the end of cooking). Baked or fried tofu can also be substituted for the chickpeas. Get creative and have fun with it! Enjoy :)

The Perfect 5-Minute On-the-go Breakfast

9/1/2019

Mornings can be busy. And once the kids are back in school, this time of day can feel downright hectic. Since breakfast is an integral component to the morning routine, whipping up something that's ultra quick, easy and healthy can go a long way in easing into the start of your day. A protein packed, berry smoothie bowl is a perfect way. You can take this bowl to the office or even drink it during your commute - and the kids will love it too. It's nutritious, delicious and a must-try!

For all recipes, we recommend adding a scoop of natural plant based or whey protein powder (chocolate or vanilla flavour). We carry a variety of all-natural protein powders at the club for your convenience. Protein is essential for everyone. It fuels your body, helps you build lean muscle, accelerates recovery, keeps you satiated and so much more.

Ingredients
Makes 1-2 Serving

Blueberry Muffin Smoothie

1 cup almond milk
¾ cup frozen blueberries
¼ cup oats
1 tbsp almond butter
2-3 dates
½ tsp vanilla
½ tsp cinnamon

Chocolate Lover Smoothie

2 cups almond milk
2 tbsp cacao/cocoa powder
¼ avocado
4-6 dates
1 tsp vanilla
pinch of salt
4-6 ice cubes

Ultimate Green Smoothie

2 cups water
1 large cucumber
2 celery stalks
small handful of parsley
2 frozen bananas
3 handfuls of spinach
6-8 fresh mint leaves
juice of ½ lemon

Strawberry Milkshake Smoothie

1 cup coconut milk
1 cup frozen strawberries
1 ripe banana
3 dates
1 cup frozen grapes
½ tsp vanilla

Mango Tango Smoothie

1 cup watermelon chunks
1 ripe banana
1 mango
juice of ½ lemon
4-6 ice cubes

Directions
For all smoothies:

First add the liquids to your blender. Then follow with the rest of the ingredients and blend until smooth.
Enjoy!

Big Beautiful Summer Salad

8/15/2019

This gorgeous and healthy summer vegetable salad is loaded with produce, including golden beets, avocado, corn, micro-greens and radishes. Chickpeas and edamame add substance, and an herb-filled avocado dressing makes this salad really special. Serve it on its own for a light vegetarian meal or add grilled chicken for an easy weeknight dinner.

Ingredients
(serves 6)

3 small golden beets (10 ounces total), peeled and trimmed
2 small ripe avocados (6 ounces each)
1 cup chopped fresh herbs (such as tarragon, dill, parsley, chives and/or cilantro)
½ cup plus 2 tablespoons almond/coconut milk
2 tablespoons water
1 small garlic clove
2 tablespoons plus 4 teaspoons fresh lemon juice, divided
¾ teaspoon salt, divided

8 cups chopped romaine lettuce/spring mix
1 (15.5 ounce) can no-salt-added chickpeas, drained and rinsed
1 cup lightly packed micro-greens (such as pea shoots)
1 cup fresh corn kernels (from 2 ears)
1 cup frozen edamame, thawed
1 small watermelon radish, halved and thinly sliced
2 tablespoons extra-virgin olive oil

Preparation

Wrap beets together in 1 sheet of microwavable parchment paper. Microwave on High until tender, 10 to 12 minutes. Let cool for 5 minutes. Cut each beet into 8 wedges.
Meanwhile, cut 1 avocado into 12 wedges. Chop the remaining avocado.
Combine herbs, almond/coconut milk, water, garlic, 2 tablespoons plus 2 teaspoons lemon juice and ¼ teaspoon salt in a blender. Puree until smooth, about 10 seconds, stopping to scrape down sides as needed. Add the chopped avocado; process on medium speed until blended and smooth, about 30 seconds, stopping to scrape down sides as needed.
Arrange romaine lettuce/spring mix greens on a large platter. Top with chickpeas, micro-greens, corn, edamame, radish slices, beet wedges and avocado wedges. Drizzle with oil and the remaining 2 teaspoons lemon juice; sprinkle with the remaining ½ teaspoon salt. Spoon the creamy dressing over the salad and enjoy!

Summer Fitness Tips

8/1/2019

There’s still plenty of time to catch the last of the summer rays and work in some activities to relish in the rest of the season’s days. Take advantage of these long sunny days to get motivated and inspired by incorporating some of our fitness tips below into your summer schedule.

There is no shortage of healthy activities that can be packed into these last few weeks of summer to help make up for lost time! Here are some ideas:

1. Up the intensity. Don’t just go for a leisurely jog on your usual neighbourhood circuit; quicken your pace and feel the burn! If faster doesn’t seem possible, then add 10 minutes to your usual workout. Walking, jogging, hiking, inline skating and cycling are all great activities in which you can up the intensity.

2. Get out and explore. Discover park trails and open roads and take in some new scenery.

3. Hit up the water. If you live near the beach, get out and play volleyball, throw the Frisbee or football around, beach comb, or play an energetic game of fetch with your dog. If you’re near a lake, try rowing for an unrivaled total-body workout and a change of pace. Late summer is a great time to do beach and water activities because these areas tend to be less crowded.

4. Think outside the box. Always wanted to stand-up paddle board, take a whirl on a skateboard or ballroom dance? Ask any schoolchild – the beginning of the school year is a great time to try something new. Plus, you’ll likely discover muscles you didn’t you know had and you’ll see a new level of tone in your body.

5. Integrate exercise into your life. In addition to the obvious suggestions – like parking your car farther away from your destination and taking the stairs instead of elevators – here are a few that are less obvious: While at the kids’ soccer practice, instead of reading a book or visiting with another parent, why not walk around the outside of the field while they practice, or even warm up and cool down with the team? Schedule a ‘walking meeting’ instead of an in-office discussion. Swap the cart for your legs when golfing. You can also transform your commute by walking or biking to work, or taking a bus and hopping off a few stops early.

6. Playgrounds aren’t just for kids. Adults can rekindle their inner child and enjoy these outdoor play spaces, too – and get a great, affordable workout at the same time. Slides can be used for challenging push-ups or sit-ups, monkey bars can be used for pull-ups, and holding yourself stationary on a swing in plank position can provide an incredible core workout.

7. Plant a late-summer garden. If you’re looking to spice up your lawn or garden, August is a perfect time to plan a fall harvest. You can also keep your garden ablaze with color through the end of summer with a mix of fall-blooming annuals and perennials. The simple fact is that gardening is exercise, and done properly, can burn as many calories as more traditional exercises.
8. Farm your way fit. Find a local farm and volunteer to spend a day or more learning about farming, harvesting, picking and general farming chores. In return, you usually get fed locally produced, healthy meals!

9. Schedule breaks. We believe that an hour of sitting is too long, so make time to get up and stretch! Take a lap around the office or outside parking lot after each hour of sitting and stand while talking to a coworker. Use part of your lunch break to go for a stroll or pick up lunch at a place within walking distance. Just can’t get away? Take a call on your mobile phone and head outdoors – they’re called mobile phones for a reason!

10. Practice yoga, Pilates or meditation outdoors. Put the tree back in tree pose and swap the mat for grass. The only thing more peaceful than a mind-body session is spending time in the beauty of nature.

As summer days start to get shorter, we tend to return to a more sedentary routine. Challenge yourself to not let your fitness level fall with the end of summer! Incorporate some of these ideas into your summer fitness routine and you'll be a lot more likely to continue with the momentum of these habits come Fall.

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What OUR Clients Are Saying

Almost one year ago, I made the decision to take my health seriously & started exercising everyday. I'm very proud to say that it is now just as ritualistic as taking a shower or brushing my teeth. It has truly saved my life! If you are looking for a great fitness trainer to help you get back on track then I strongly recommend Natatia Gemmell of Functional Performance Fitness. She is truly the best at what she does. Thanks Natatia for everything!

-Robert

CONTACT US

Phone: (613) 205-1234
Email: info@functionalperformancefitness.ca

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275 Brockville St, Unit 14
Smiths Falls, ON
K7A 4Z6

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