Fit ‘n’ Healthy

Pilates and older adults

For us of the older generation, staying fit is essential, but so many exercises can be hard on our bodies. Pilates offers a great way to stay in shape without stressing your joints, improves balance and actually reduces the risk of injury while it helps you build muscle.

Warrior fit

Fellow gym heroes, this an article for you – or for anyone who wants to take their fitness to the extreme level. 
I am going to go over a circuit obstacle course that’s easy to create, but will challenge you.

Love The Skin You’re In

Being the body’s largest organ, problems inevitably show up on our skin. It’s a complicated organ influenced by diet, stress, lifestyle and environmental factors. People of all ages suffer from dry skin, eczema, acne and a host of other troubles. Certain minerals, nutrients and foods are the key to banishing problems and getting skin you …

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Didee & Didoo: My Gym

’When I mention my gym, it doesn’t have a basketball rim. My gym is the great outdoors, I share it with animals on all fours. I share my gym with the bear where there’s lots of fresh air. I share my gym with the porcupine where there’s lots of sunshine. I share my gym with …

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Boot Camp: If It Is Good Enough For Soldiers …

Boot camp is an extremely popular group fitness program and has stayed consistently popular over many years. I know by experience that boot camp style workouts are intense, sweaty and sometimes painful. Participants always leave my class feeling like they got what they came for: an intense workout incorporating strength and cardiovascular components while being …

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Fit ‘n’ Healthy: The Buff-est in the North

On April 27, women from across Canada will come to Whitehorse to compete in FemSport, an event that sees women competing in a variety of different athletic disciplines, such as a tire pull event and an obstacle course. Nancy Lockington, owner and manager of FemSport, is bringing the competition back to her hometown. “FemSport is …

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Fit ‘n’ Healthy: Roadblocks Are No Obstacle for This Trainer

One thing I talk to all of my clients about, when they are first starting on their fitness journey, is goal setting. And with goal setting, we always talk about roadblocks along the way. No matter how much planning we do, there will always be something or someone who steps in our way. I have …

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Fit ‘n’ Healthy: To Indulge or Not to Indulge: That is the Question

Five weeks out and things are getting rough. It was my birthday this week. Now is the dreaded question: Do I cheat and go out for a lovely birthday dinner with my family? or do I disappoint those people around me? Hmm … I judge how I am doing. I know family is the most …

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Fit ‘n’ Healthy: Lee and ‘Arnold’ – Together at Last

Part 1 of 2 My first Arnold Classic was, in one word, unbelievable … Over 17,000 athletes with over 150,000 people in attendance. The experience was overwhelming. To put that in perspective, there are 10,000 athletes at the Olympics. It is impossible to take in everything as a spectator; as a competitor, you are lucky …

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Fit ‘n’ Healthy: Exciting New Studies

From research published in the journal Cancer Epidemiology, Biomarkers & Prevention London: Muscular men who pump iron are up to 40 per cent less likely to die from cancer. This was concluded from a new study by an international team of researchers. The international researchers showed when it comes to protecting the body against deadly …

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Fit ‘n’ Healthy: Keep the Motivation Going…

When you reach around the third week of your new training and/or nutrition regime, things will start to peter off. The scale will slow down; your strength won’t increase as fast and your cardiovascular ability won’t improve as quickly as you would like it to. This is the time when you will start to see …

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Fit ‘n’ Healthy: Get ‘Uncomfortable’ to Get Fit!

Sorry to break this to you, but sometimes exercising is uncomfortable. Sometimes you have to get sweaty; sometimes you have to push through your comfort zone; sometimes it’s a little hard to breathe … yes, sometimes it’s uncomfortable. I’m not saying you need to be in pain. I’m not saying you need to make yourself …

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Eat Clean and Boost!

Well, I usually save the book recommendations for Christmastime, but there are two new books out there that I just have to tell you about. Maybe you can read them while enjoying the lovely sunshine and relaxing on your deck. The first is another Eat-Clean book by Tosca Reno. You know I am a big …

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Fit ‘n’ Healthy: You’ve Got to Move It, Move It …

Summer is here and although it may not be swimsuit season in the Yukon, it’s nice to feel great in that tank top or shorts. So in order to stay active throughout the summer and burn off those few extra hot dog and Frappuccino calories, here are a few fun summer activities. The calories associated …

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Fit ‘n’ Healthy: What’s on the Inside, Outside

Label-reading can be a tricky business, at best, but when companies try to fool you with promises of healthy choices, then we really are in trouble. Look at the following examples of why we need to educate ourselves about food and learn to stick with clean, non-packaged foods as much as possible: There is a …

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Fit ‘n’ Healthy: Food is Food, right? Well … Not Quite

Not all foods are created equal, not even if it’s the “same” food. You’ve heard me tout the benefits of eating whole foods, unprocessed, untouched by man. But have you wondered what the reason is behind it? Why whole oats as opposed to quick oats? An oat’s an oat, right? Wrong. As you eat, many …

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Fit ‘n’ Healthy: First Step: Getting Off ‘The Couch’

No matter where you are in your healthy lifestyle, whether you are just getting your butt off the couch or trying to take your fitness level to the next step, you need to create and re-evaluate the support group you have. It is extremely important that you tell your close friends and family members what …

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Fit ‘n’ Healthy: Keeping the Cold and Flu in Check

It is cold and flu season and, this year especially, we are all concerned about getting sick. This doesn’t mean you have to stay away from public places like your favourite gym; it just means you need to be more aware of your surroundings and maybe a bit more vigilant at cleaning up after yourself. …

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Fit ‘n’ Healthy: Those Winter Cravings

As promised in last week’s article, this week let’s talk about winter eating habits. With the onset of colder weather, people show an increase is both carbohydrate and overall food consumption in the winter months. Interestingly, it’s the inverse with alcohol consumption: we tend to drink more in the summer months. According to John de …

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Fit ‘n’ Healthy: The Season of (Over) Eating is Here

Winter is coming and, with it, the season of eating; or should I say, overeating. Thanksgiving, Halloween, Christmas and all the celebrations in between, not to mention the added desire for comfort foods to warm us up and the higher instances overeating caused from depression due to lack of sunlight. Then there is the tendency …

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A New Year and a New You

Don’t leave things to the last minute. All too often, I get clients coming in two or three weeks before a trip or an event, stressed out about losing 10 or 20 or more pounds. Unless your vacation or wedding is coming as a surprise to you, do not leave the weight loss until the …

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Fit ‘n’ Healthy: Life After Phat Camp

From October 1-3, fifty amazing women were rocking Whitehorse with two bodybuilding pros, including two-time Ms. Fitness Olympia Champion Jen Hendershott and figure pro Latisha Wilder. This year, Jen brought up her brother, Jon. Jon has undergone his own amazing transformation and was here to support in Jen in a cause he believes in. Phat …

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Fit ‘n’ Healthy: Eat Food (Simple, eh?)

Are you one of the millions of North Americans in search of the “perfect” diet? Have you tried Atkins, Weight Watchers, Jenny Craig, the Cabbage Soup Diet, etc? Are you adding supplements to your diet monthly — Glutamine, Vitamin B, calcium, Vitamin D, multivitamins, multiminerals, acai berry drinks, CLA, fat burners, antioxidant formulas — as …

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Fit ‘n’ Healthy: Eat Food (Simple, eh?)

Are you one of the millions of North Americans in search of the “perfect” diet? Have you tried Atkins, Weight Watchers, Jenny Craig, the Cabbage Soup Diet, etc? Are you adding supplements to your diet monthly — Glutamine, Vitamin B, calcium, Vitamin D, multivitamins, multiminerals, acai berry drinks, CLA, fat burners, antioxidant formulas — as …

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Fit ‘n’ Healthy: If Things Aren’t Going By Plan, It’s Because There Was No Plan

Did you know that 70 per cent of people who start an exercise program drop out within the first two to three months? If you started an exercise program in the New Year, this means chances are you have already given up. It’s not your fault, it is your process. You see, most people who …

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Fit ‘n’ Healthy: Exercising Gets to the Bottom of It

Hey ladies, time to get great glutes and feel better in those summer shorts. The following are some of my favourite leg and butt exercises sure to give you some tone and lift. Squats: Squats of all different kinds! Be sure to keep your knees behind your toes, push your hips back behind you (like …

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The Secret to a Successful Workout? It’s Clear as a (Kettle)bell

Kettlebells. You’ve probably seen them in magazines or mentioned around the gym lately, but what the heck are they? Do they make noise like a bell? What’s so great about them, anyway? A kettlebell is a large round weighted ball with a handle attached to it. Kettlebells were developed by Russian strongmen in the early …

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Fit ‘n’ Healthy: Getting S.M.A.R.T. About Fitness

Kids are going back to school … maybe you’re an empty nester … or maybe you are a summer outdoor enthusiast. Well, it’s fall time and with the fall comes time to re-set your schedule and, with it, your fitness and healthy lifestyle goals. We have discussed goal setting a few times over the last …

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Fit ‘n’ Healthy: Tear Down a Greenhouse, Build Up Your Muscles

Summer is just around the corner and with it will come “the lazy days of summer”. Don’t let all of that hard work through the winter and spring fall by the wayside with margaritas and non-active days. It’s alright to want to spend time lounging like a cat in the late afternoon sun after a …

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Fit ‘n’ Healthy: Snowshoeing is Winter Exercise Made Easy

Did you know that snowshoeing is the fastest growing winter sport in the world? And, why not? It’s relatively cheap and if you live where there’s snow you likely already have most of the required gear. Snowshoeing is also not as technical as cross-country skiing. If you can walk, you can snowshoe. It is however, …

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Fit ‘n’ Healthy: The Secret to Fitness is Consistency

Every new year, it’s the same thing: New Year’s resolutioners coming into the gym saying “this is the year”. I applaud all of them. I applaud them whether being active, working out, trying a class or simply just getting off the couch is new for them, or if this is the 20th year they’ve tried …

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Fit ‘n’ Healthy: High-Test Fitness

In the last two weeks I was able to attend two very different, yet very interesting and informative workshops. One was a two-day seminar in Vancouver on CrossFit. What the heck is CrossFit? It’s high-intensity, functional movement, utilizing a variety of modals. Really, it’s a combination of power lifting (think our own Jeane Lassen), gymnastics …

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Fit ‘n’ Healthy: Eating Allergies Away

Do you suffer from seasonal allergies? Are you sniffing, sneezing and constantly rubbing your eyes? Do you stay inside when you see that yellow haze floating around? Well, here is an interesting thought. Maybe this too can be linked to your dietary habits. Now, I am going to use a personal, close-to-home example here, because …

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Springtime Energy Boosts

Spring is finally upon us and with it comes the energy to move and get outside. Did you know May is the busiest month of the year for fitness clubs in Whitehorse? People are finally getting that spring fever and wanting to shed some layers for summer is coming. Youth are coming home from college …

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Fit ‘n’ Healthy: To Vegas With (Healthy) Love

What happens in Vegas, stays in Vegas; except your weight gain … and the smoke in your lungs. This September I had the amazing opportunity to travel to Vegas to compete in the 2011 Bikini Olympia fitness model, along with an amazing group of women who came along to support. Being a non-gambling, non-drinking, non-smoking …

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Fit ‘n’ Healthy: Alright Men—Get Lifting!

Now, you all know that you “should” be lifting weights, but why? Maybe because it makes you stronger, maybe because it makes you “buff”, sure, but mostly because it makes you fit all around. Building muscle increases your metabolic rate. What the heck does that mean? Well, it increases the amount of energy it takes …

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Fit ‘n’ Healthy: Becoming a Winner

Acouple months have passed since you embarked on your 2012 health regime. You’ve seen athletes excel at the Arctic Winter Games. And you’ve either succeeded or seen others around you succeed at New Year’s resolutions. And yet, you’ve seen countless of others fail. Yes, fail. Is that a harsh word, or simply an honest word? …

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Fit ‘n’ Healthy: The Family That Plays Together, Stays Fit Together

Well, they opened the water park at Rotary Peace Park and the kids are out of school … that must mean summer is finally here. With summer comes barbecues, camping and tropical drinks, but what also comes is the opportunity to stay fit with your kids. Depending on the age of your children, there are …

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Fit ‘n’ Healthy: What Does it Take to be The Fittest?

Who are the most “fit” athletes in the world? This is a loaded question and one that deserves a lot of thought. First, you need to determine what “fit” means to you and this is extremely subjective. Healthy body fat percentage, grace, explosiveness, strength, endurance, flexibility, mental ability, nutritional habits, speed, co-ordination, core strength, etc. …

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Fit ‘n’ Healthy: Stretch

Active isolated stretching, PNF stretching, contract-relax stretching, facilitated stretching, ballistic stretching, stretching to increase flexibility, stretching to increase power, stretching for relaxation … there are so many “rules” and guidelines when it comes to stretching that it creates a lot of confusion as to when and how to stretch. Stretching is an important part of …

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Fit ‘n’ Healthy: Goals Are Not Achieved, They Are Planned

Life throws you curve balls and now it’s time you created a lifesaving kit for your healthy lifestyle. We know that life changes and we grow along with the struggles and triumphs, it’s the experiences that make us stronger. When most people embark on a fitness regime and get on the horse to a healthier …

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Fit ‘n’ Healthy: Self-Sabotage

As if it’s not enough to have friends, family and co-workers sabotaging our fitness efforts, we turn around and start sabotaging ourselves. You go through all the motions of creating a healthier lifestyle. You go through all the stages from pre-contemplation to action, which for some people can take years. Then you put good money …

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Fit ‘n’ Healthy: The Ever-Changing World of Exercise

Each year, we usually see the latest fitness trend or a new style of training. This year doesn’t look like much is changing in the fitness world. People want functional training for life-long fitness. Here are your top trends for 2008 as provided by American Council on Exercise: Out-of-the-Box Workouts – Gyms are not for …

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