Tips to get physically active

Provided by Heart and Stroke Foundation

Tips to get physically active

If you're reading this article, you've probably already decided that 's time to make physical activity a regular part of your life – or you're looking to get more ideas to boost your regular physical activity program. The Heart and Stroke Foundation recommends that adults get 30 to 60 minutes of physical activity a day, most days of the week. Children should be active 60 to 90 minutes a day, most days of the week. Try to fit physical activity throughout your day by walking to work, taking a physical activity break at lunch time, going for an after-dinner stroll. Small chunks of time devoted to physical activity make it easy and fun – not a chore.

Physical activity is important for heart health. It can help lower your blood pressure, control cholesterol levels and strengthen your heart. Check with your healthcare provider before starting an exercise program.

Tip #1
If you're just starting out, go slow and work up gradually. Make sure you have an action plan for each season, so that the weather doesn't get in the way. (See winter and fall suggestions below.) Work physical activity into your daily life in little ways by stretching at your desk, playing catch with your kids when you get home or dancing to your favourite music.

Tip #2
List the activities you like (swimming? bowling? biking?) and the rewards you hope to gain (better heart health, reduced stress). Then plan how to make them part of your daily routine. At work, carve out time to swim a few laps at the local community centre. If you have children, ask your family, friends or neighbours to pitch in to watch the kids while you take that dance class you've always wanted to take.

Tip #3
Involve your family and friends in your physical activity program. Start a hiking club with your book club members. Grab your spouse every night after dinner for a brisk walk around the neighbourhood. You'll gain support and companionship. You don't need to go it alone.

Tip #4
Keep at it, and within three months or less, you'll notice a big difference in your level of fitness. You'll feel better, have more energy, sleep more soundly and reduce your stress.

Here are some physical activities you may want to make a regular habit:

SPRING AND SUMMER

• Biking
• Gardening
• Golfing
• Hiking
• Inline skating
• Playing baseball, basketball, Frisbee, kickball, soccer, tag, volleyball
• Skipping rope
• Swimming
• Tennis
• Walking
• Water aerobics (aqua fitness)

FALL AND WINTER

• Bowling
• Dancing
• Ice skating
• Lifting weights
• Mall walking
• Playing hockey
• Skiing
• Sledding
• Snow shoeing
• Snowboarding
• Stretching
• Tobogganing
• Yoga

OTHER IDEAS

• Bicycle or walk to work
• Climb the stairs instead of taking the escalator or elevator
• Get off the bus or subway a stop earlier and walk to work and home
• Make appointments for walking meetings with your co-workers
• Take the kids to school on foot
• Park the car further away from your destination
• Walk to the corner store, bank and post office
• Wash and wax the car by hand

Great Strides

 

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Back to KEFIR - Smoothies and Tips

Not long ago we discussed the GREAT benefits to Kefir - and have been asked to share some more ideas on having it in a smoothie! Here is what I have been doing + some helpful tips!

Ashley's Ultimate Breakfast Smoothie!

• half a Banana
• four to six frozen strawberries
• 1 handful baby spinach (no you can not taste it) 
• half cup Kefir ( I like strawberry and raspberry)
• half to one cup Yoli TRUTH
• one Tbsp Flax seeds
• one scoop whey protein powder

In a blender add the banana, strawberries, Kefir, and Yoli. Blend until smooth. Add the flax seeds and whey, blend until evenly distributed. Pour in two glasses and enjoy! Makes 2 smoothies.

This simple recipe demonstrates the basics for a delicious smoothie. For variety, it can be easily modified to suit your taste.

Change the fruits to make a whole new kind of smoothie. Try these ideas-

• Tropical- Fresh banana, frozen mango, pineapple juice
• Very Berry- Fresh blueberries, frozen raspberries, pomegranate juice
• Peachy Dreams- Fresh strawberries, frozen peaches, orange juice

Here are some tips and tricks to a great morning smoothie.

1. The keys to a perfect smoothie is the correct proportions of fresh fruit, frozen fruit, and juice.
2. For taste balance go for a mix of tart fruits, and sweet fruits.
3. The more frozen fruit, the thicker the smoothie.
4. Do not use ice, it will only water down the smoothie.
5. The fresh fruit and juice makes for easier mixing and makes for a smoother consistency.
6. Flax seeds are a great fiber source and does not alter the taste of the smoothie.
7. Use organic when ever possible.
8. Invest in a good blender if you plan to make smoothies often.
9. Try using frozen blueberries, mixed berries, peaches or raspberries in the place of the frozen strawberries.
10. 100% pineapple, pomegranate, or grape juice is great in place of the orange juice.
11. Try using ripe peaches, mangoes, or pineapple in place of the banana..
12. For the best flavor, choose a protein powder with no sweeteners added. Read the ingredients carefully.
13. Add protein powder at the end of blending otherwise the smoothie will become too frothy.
14. For some extra nutritional punch, add liquid vitamins or liquid trace minerals.
15. Serving suggestions-

• Throw in some frozen grapes after blending as “ice cubes”.
• For kids, drop in those gummy vitamins after blending.
• Eat with a small hand full of raw nuts.

It really is true that breakfast is the most important meal of the day. It is important to start the day off right. Hopefully, this smoothie can help start you get off in the right direction. Get creative and become a smoothie expert!

MORE caffeine... SERIOUSLY

MORE CAFFEINE SERIOUSLY???

Most a.m. coffee drinkers don't realize it, but their morning cups of coffee set their bodies up for a rollercoaster day of highs and lows, only to bottom out at the point of exhaustion. Just a few hours after consumption, when the artificial high dies down, many people may reach for more coffee or something sugary to get another lift, leading to daily fluctuations in energy and alertness, and possibly to eventual chronic adrenal exhaustion.

Most moms with small children would find the idea of their young ones drinking coffee to be appalling. Caffeine is definitely not something healthy to give a child. Be that as it may, children are consuming caffeine everyday, sometimes in large quantities.

Some parents are unaware or unconcerned that their kids are eating and drinking food items that contain caffeine because it looks like normal everyday food and drink items. Caffeine lurks in everyday food items, and parents need to be aware not only of which items contain caffeine but why caffeine is so unhealthy for children to consume. Kids get most of their caffeine from sodas and iced tea

Why is caffeine bad for children and adults? Caffeine is a drug. To be precise, it is actually a stimulant. It stimulates the central nervous system. When taken in small amounts it makes people feel more alert. Too much caffeine can make you feel jittery, or nervous. It can give you an upset stomach, headaches, cause difficulty in concentrating or sleeping, or result in an increased heart rate or increased blood pressure.

It does not take much caffeine to achieve these effects. Do you want your child to experience difficulty concentrating at school or work? To have difficulty sleeping at bedtime? Would you like your child, or yourself to have an increased heart rate or high blood pressure, or to experience headaches or stomachaches?

These symptoms are not the only reason to make sure you do not consume too much caffeine. Statistics show that just one 12-ounce sweetened soft drink per day increases a child’s risk of obesity by 60%. When kids drink soda they get filled up on the drink and then do not eat the healthy foods that they should be eating. This causes them not take in any nutrients that their growing bodies need. Drinking soda also means that they do not drink enough milk and are missing out on the calcium for teeth and bones.

SO … seriously why is Health Canada allowing “carbonated” beverage companies the ability to ADD caffeine to our beverages??? Makes you wonder if they seriously are on our side or not?

I am appalled at the fact that there is now going to be MORE chemicals into the beverages that so many people call “convince” …. Check out this video … it shares HOW MUCH they are adding and the effects it will have on us! FULL STORY HERE

Did you know?

Feel Full Longer! Eat protein-rich foods at least three times a day. Adequate protein will help you feel full longer, plus it will help you keep muscle mass while you lose weight. Eighty to 100 grams of protein each day is great for most women.

Here's a fun new shake from Pick it Kick it!

Life ACTIVATED

FUN BLAST is NOW AVAILABLE !!!!! 

Life ACTIVATED

Zero Calories naturally sweetened - no pasteurization and no preservatives!!

Yoli FUN:
Helps restore electrolytes
Supports healthier body pH level
Supports body in removal of acidic waste

Has 750mg of ALKALETE in the blast - which is a powerful acid-neutralizing ingredient that greatly reduces cramping, minimizes muscle stiffness, and removes lactic acid.  Alkalete, combines with a potent blend of re-hydrating electrolytes, will help you get off the couch and unleash the weekend warrior within! 

CURRENT AUTOSHIP MEMBERS:

If you are interested in having a "MULTI-pack" to try out for your next order please call us at our home office to change your order status!!! 

OR 

If your interested in upgrading your order to include an extra box - 1 box of FUN can be added to your monthly shipment for the low price of ONLY $29.99  

NON - AUTOSHIP MEMBERS:

If you are interested in starting up a monthly order Congratulations on investing in your health.  You will now be able to Blast a delicious sweet and refreshing beverage without ANY of the harmful ingredients found in most products! 

You can purchase this NEW product on an autoship program by simply checking out the YOLI FITNESS website - By Calling the Yoli Fitness office at the number located at the bottom of the post OR by EMAILING us with the SUBJECT: FUN MONTHLY ORDER  

I look forward to speaking with you soon! Have a wonderful weekend :)

Ashley Brown

Yoli Fitness Operations Manager and Distributor

(905) 735-6583

Web: Http://BfitByoung.goyoli.com

"Lack of activity destroys the good condition of every human being,
while movement and methodical physical exercise save it and preserve it." Plato

You can change how you eat – But you need to exercise!!!

What am I doing with my body to tone and sharpen up!

I am a fan of many workout programs but most of the ones I have I have got from Beachbody! I am going to be intertwining P90X with INSANITY on a rotation! Here is what the rotation will look like – and yes this goes way past the 30-days for the challenge this is part of our lifestyle change!

Phase 1 
Weeks 1-3 

1.      P90X Chest & Back / Cardio Abs

2.     Insanity Plyo Cardio Circuit

3.     P90X Shoulder & Arms / Cardio Abs

4.     Insanity Cardio Recovery

5.     P90X Legs and Back / Cardio Abs

6.     Insanity Pure Cardio P90X

7.     Rest or X Stretch

Week 4

1.      Insanity Core Cardio

2.     P90X Core Synergistics

3.     Insanity Core Cardio & Balance

4.     P90X X Stretch

5.     Insanity Core Cardio

6.     Core Synergistics

7.     Rest or X Stretch

Phase 2 
Weeks 5 – 7 

1.      P90X Chest Shoulders & Tri’s / Cardio Abs

2.     Insanity Power & Resistance

3.     P90X Back & Biceps / Cardio Abs

4.     Insanity Cardio Recovery

5.     P90X Legs & Back / Cardio Abs

6.     Insanity Pure Cardio

7.     Rest or X Stretch

Week 8

1.      Insanity Core Cardio

2.     P90X Core Synergistics

3.     Insanity Core Cardio & Balance

4.     P90X X Stretch

5.     Insanity Core Cardio

6.     P90X Core Synergistics

7.     Rest or X Stretch

Phase 3 
Weeks 9 and 11

1.      P90X Chest & Back / Cardio Abs*

2.     Insanity Max Interval Plyo

3.     P90X Shoulder & Arms / Cardio Abs*

4.     Insanity Max Recovery

5.     P90X Legs and Back / Cardio Abs*

6.     Insanity Max Cardio Conditioning

7.     Rest or X Stretch

Weeks 10 and 12

1.      P90X Chest Shoulders & Triceps / Cardio Abs*

2.     Insanity Max Interval Circuit

3.     P90X Back & Biceps / Cardio Abs*

4.     Insanity Max Recovery

5.     P90X Legs & Back / Cardio Abs*

6.     Insanity Max Cardio Conditioning

7.     Rest or X Stretch

Final Recovery Week 

1.      Insanity Core Cardio

2.     P90X Core Synergistics

3.     Insanity Core Cardio & Balance*

4.     P90X X Stretch

5.     Insanity Core Cardio

6.     P90X Core Synergistics

7.     Rest or X Stretch

*If you have the DELUXE Package of Insanity, you can replace CARDIO ABS with INSANE ABS, and CORE CARDIO & BALANCE with MAX INTERVAL SPORTS TRAINING (Phase 3 only) 

WHAT ARE YOU DOING FOR EXERCISE!!! HOW OFTEN A WEEK AND HOW MANY HOURS?