Edge Of Fitness

Make it Easy

Wed, 04 Jan 2012 07:40:05 -0700

Here are things to help you get the most of your workouts

1. Drink water before

2. Get enough sleep

3. Make sure potassium levels are up if doing endurance exercises

4. Don’t waste time loitering, get in and be productive (how ever much time you have)

5. Stretch

6. drink water after

7. Have protein to help muscles recover

6 ways to keep your new years resolution

Wed, 04 Jan 2012 01:35:47 -0700

http://www.forbes.com/sites/dailymuse/2011/12/30/6-ways-to-actually-keep-your-new-years-resolution/

Use your body!

Tue, 13 Dec 2011 17:39:32 -0700

Body weight workout

1 min jumping jacks
50 pushups
50 situps

1 min plank
50 mountain climbers/ leg (100)
50 tricep pushups

1 min wall sit
50 squats
50jump lunge (25/leg)

1 min stair runs (just one step)
50 plank side dips/side
50 hamstring bridges

Do 2-3 times and make sure to include a warm up and cool down

upforsomethingbeautiful: Hell to the yes! Think about it!

Mon, 12 Dec 2011 13:24:03 -0700

upforsomethingbeautiful:

Hell to the yes!

Think about it!

Quote of the day

Mon, 12 Dec 2011 13:23:17 -0700

“never mistake motion for action”
~ Ernest Hemingway

Tasty Friday's

Fri, 02 Dec 2011 06:10:05 -0700

I found this recipe on good housekeepings website and I can’t wait to make it!

Almond Macaroon Fingers

Ingredients

1 can(s) (7- to 8-ounce) almond paste
1/2 cup(s) confectioners’ sugar
2 large egg whites
1/2 teaspoon(s) vanilla extract
2 ounce(s) bittersweet or semisweet chocolate, broken into pieces

Preheat oven to 300 degrees F. Line 2 cookie sheets with parchment.
In food processor with knife blade attached, process almond paste and sugar until combined (a few small lumps will remain). Add whites and vanilla; pulse until well combined.
Spoon batter into decorating bag fitted with 1/2-inch star tip. Pipe batter into 3-inch-long fingers, 1 inch apart, onto prepared cookie sheets.
bake macaroons, on 2 oven racks, 17 to 19 minutes, rotating sheets between racks halfway through baking, until cookies start to turn golden brown on edges. Cool on cookie sheets on wire racks. Repeat.
In microwave-safe cup, heat chocolate in microwave oven on High 1 minute or until soft and shiny. Remove; stir until smooth. With pastry brush, brush chocolate on half of each macaroon; let dry. If necessary, place in refrigerator 5 minutes to set chocolate. Peel cookies from parchment; store tightly covered at room temperature, with waxed paper between layers, up to 3 days or in freezer up to 1 month.

One serving = 1 cookie

Calories35Total Fat2gSaturated Fat—Cholesterol—Sodium3mgTotal Carbohydrate5gDietary Fiber—Sugarsn/aProtein1gCalcium—

Winter Running Tips

Thu, 01 Dec 2011 06:11:05 -0700

winter running can be dangerous but there’s no need to stop, Here are some tips from the running room to stay safe

Wear Layers

Layering allows the warm air from your body to act as an insulator. “Clothing should be made from synthetics, which are lightweight and draw moisture away from the skin,” says Bowen. Non-synthetic materials trap moisture—if you sweat, your clothes will get wet, causing discomfort and chafing.

How to Layer

Balaclava or toque
Mittens
Fleece pullover over a thin long-sleeve top
Light jacket with reflective material
Thin long johns under tights or loose pants
Regular running shoes.

Warm up and Stretch Indoors

“In order to stretch properly to help prevent muscle strains, warm up by performing two or three minutes of moderate exercise indoors, such as walking on a treadmill, jumping rope or doing a few sets of stairs, then do your stretching routine,” says Janna Wentzell, an instructor at Acadia University’s School of Recreation Management and Kinesiology in Wolfville, N.S. “In winter, warming up and stretching inside may be a better choice because you’re more likely to stretch thoroughly in a warm, comfortable environment than out in the cold.”

Protect Your Skin and Eyes

If it’s sunny, the reflection from snow can cause sunburn, so apply sunscreen. When running into the sun, wear sunglasses. “You can put a thin layer of Vaseline on your face and lips to prevent cracking,” says Bowen, who always wears lip balm when he runs.

Be Wary of Frostbite

How fast frostbite develops depends on the temperature, wind chill factor and how well the affected body part is protected. The American College of Sports Medicine recommends, “heightened surveillance of exercisers be used at wind-chill temperatures below -27ºC.” Wentzell says, “If you feel burning and tingling followed by numbness and then nothing, and if skin is hard, pale and cold, you could have frostbite.” To treat frostbite, cover the affected area and pat gently with warm, wet cloths.

Avoid Falling on Ice

“Grippers” with metal studs or wires—pulled over sneakers—offer traction on slippery surfaces. “I’ve never gotten used to them,” admits Bowen, “so instead I shorten my stride and slow my pace.”

Run with Someone

“The best safety precaution is to run with a partner or group,” says Bowen. If you’re running solo, he advises taking a cellphone, sticking close to home and letting someone know your route and what time you plan to return.

When It’s Best to Stay Inside

Work out indoors on days when the temperature dips below -27ºC, including the wind chill, or when the sidewalks are just too icy. “Cross-train on an elliptical machine, ski, skate or snow-shoe,” suggests Wentzell. “There’s nothing wrong,” adds Bowen, “with hitting the indoor track or the treadmill”

PORTION CONTROL

Wed, 30 Nov 2011 09:38:05 -0700

Hi Bloggers,

sorry about my lack of posts lately I have been crazy busy. But plan to return with the impending holiday season!

Don’t forget to like me on facebook!!

https://www.facebook.com/pages/Edge-Of-Fitness/245258448838594

Portion Control

With the upcoming feasts and treats this season be smart about portion control. You can still have what you wan just in smaller helpings!

Here are top ten ways to conrol your portions

1. Break Leftovers Down

Instead of using one large container to store leftovers such as casseroles, side dishes, or pasta, why not separate them into individually-sized containers?

That way, when you reach in the fridge to find something to reheat, you’re retrieving just enough for one helping. Breaking down meal-sized servings into single servings will help you limit your food intake with no additional effort.

2. Say Yes to Salads

Eating a salad before lunch or dinner is a sure-fire way to keep from overeating. It will help curb your appetite and give you a sense of satiety sooner.

Of course, we’re not talking a little bit of iceberg lettuce here. To reap full portion control benefits from rabbit food, load up your salad with veggies or even lean meat like turkey cubes. The fiber in the veggies will help you feel fuller and lean meat’s protein will give you an instant energy boost

3. Single out Trigger Foods

Buy snack foods in single serving sizes or divvy up full size packages into smaller, indvidual bags.

It may be difficult to stop eating, oh, say, tortilla chips (My biggest weakness!) straight out of the bag while watching Desperate Housewives, but am I as likely to inhale the contents of 12 zipper bags without some forethought? Doubtful

4. Master Mini Meals

You can make sure your blood sugar stays at an even keel and keep hunger at bay by eating healthful small meals throughout the day.
My friend Jenn has maintained a 30 pound weight loss for three years and is in such great shape, she became an aerobics instructor! She swears by mini meals to maintain her weight and keep her energy level up. Mini meals are by far the best way to prevent overeating because you’ll get never too hungry and lose control of your portion intake.

5. Keep Seconds Out of Sight
Don’t serve family meals family-style. Keep pots and dishes away from the table where it’s all too easy to go for seconds.
I can’t tell you how many times I’ve rethought my second helpings as I’ve made my way from the table to the stovetop. I’ve often told myself to sit back down and wait it out. Remember, it takes about 20 minutes to feel satiated. By giving myself that “breather” I’ve realized I wasn’t hungry enough for another helping after all

6. Make Meat a Side Dish
Treat meat or meat-based entrees as a side dish rather than the main part of your meal.
By loading up on veggies and healthy grains as the bulk of your meal instead of using them as sides, you’ll feel full sooner and get extra vitamins and fiber. Experiment with new vegetables and preparation methods to keep things interesting

7. Meet Yourself Halfway
Make lunch a two-fer. Your mid-day meal can work double duty by being shared or serving as dinner.
At work, why not split take out with a buddy? At a restaurant, pack up half of your meal before you even start eating: Voila! You have an instant dinner!

8. Be a Kid at Heart (or Tummy?)
Order a kid’s size meal when you go to fast food places to automatically control portions (and save money!).
Don’t be embarrassed about asking for a child’s meal. It’s really no big deal. I’ve even got a trick for places that have a “12 and under sign” — I order it to go and then plop right down in the dining room, eat my meal, and give the toy to a kid sitting nearby!

9. Serving Standards
Learn to “eyeball” standard portion sizes and stick to them when dining out or dishing up meals.
Keep these tips in mind: 3 oz. of meat is the size of a deck of cards or an audio tape; 1 oz. of meat is the size of a matchbook; 1 cup of potatoes, rice or pasta looks like a tennis ball.

10. Treat Yourself
And last, but not least … indulge!
Treating yourself once in a while to a “forbidden” food will keep you from feeling deprived; a sense of deprivation can easily lead to overeating. Stop a binge before it starts by indulging every now and then.

My Top 5 Stress Releasing Exercises

Thu, 17 Nov 2011 06:10:05 -0700

1) Treadmill Intervals

The quick pace of the intervals helps me release tension and tire myself out!

2) Med Ball Slams

This is great for releasing aggression!

3) Boxing

This also help release any pent up anger and is great cardio!

4) Yoga

Calm and relaxing helps to ease the mind and body

5) Running outside

No better way to get away from anything than to run in the great outdoors:)

Combat Stress

Wed, 16 Nov 2011 21:13:59 -0700

How Exercising Combats Stress
Physical activity, experts say, has the ability to counteract stress at its source.

Exercise helps clear some of the hormones and triggers the body’s relaxation response, says Dr. Cedric Bryant, chief science officer of the American Council on Exercise. Increased blood flow, he says, dissipates hormones coursing through the body. Mind-body activities like yoga and pilates—where controlled breathing is practiced—confer the added benefit of lowering heart rate and minimizing reactions to anxiety-inducing stimuli.

While researchers are unsure which brain mechanisms respond to exercise, it’s clear that neurochemical receptors in the brain are modified after physical activity. In some cases, this process is immediate. A 2005 study in the Journal of Medicine & Science in Sports & Exercise found that symptoms of depression and bad moods were mitigated after just 30 minutes of walking on a treadmill at 60% to 70% of an individual’s maximum heart rate. Studies have also shown that exercise can improve psychological resistance to stressful situations.

“There are a number of hypotheses,” Bryant says of the benefits of working out. “Physiologically, it can help in terms of controlling stress-hormones release. There’s the distraction hypothesis, which says that people forget about the cares of the day. And then it can give a sense of accomplishment and help people feel better about themselves.”

Quote of the Day

Tue, 15 Nov 2011 12:30:31 -0700

The road to success is dotted with many tempting parking places.

~Author Unknown

100 WORKOUT

Tue, 01 Nov 2011 06:05:06 -0600

ONE OF MY FAVIOURITES

Quote of The Day

Mon, 31 Oct 2011 21:37:34 -0600

Neti Pot

Wed, 26 Oct 2011 21:36:03 -0600

Is anyone else feeling the affects of the Fall cold season? I know I am and lately I have been swearing by my neti pot. I know it sound crazy but this sinus irrigation is a staple in my morning routine! I first heard about it 5 years ago while going to acupuncture for my sinuses they suggested I give it a try and I have been hooked ever since.

This is great for those who do not like to take or cannot handle medications, it’s all natural! Plus, Oprah and Dr.Oz both suggest it…so it must be amazing:)

Does the Neti Pot Really Work?

Ear, nose, and throat surgeons recommend nasal irrigation with a Neti pot or other method for their patients who’ve undergone sinus surgery, to clear away crusting in the nasal passages. Many people with sinus symptoms from allergies and environmental irritants also have begun to regularly use the Neti pot or other nasal irrigation devices, claiming that these devices alleviate congestion, and facial pain and pressure. Research backs up these claims, finding that nasal irrigation can be an effective way to relieve sinus symptoms when used along with standard sinus treatments. For some people, nasal irrigation may bring relief of sinus symptoms without the use of medications.

The basic explanation of how the Neti pot works is that it thins mucus and helps flush it out of the nasal passages.

A more biological explanation for how the Neti pot works has to do with tiny, hair-like structures called cilia that line the inside of the nasal and sinus cavities. These cilia wave back and forth to push mucus either to the back of the throat where it can be swallowed, or to the nose to be blown out. Saline solution can help increase the speed and improve coordination of the cilia so that they may more effectively remove the allergens and other irritants that cause sinus problems

Quote of The Day

Mon, 24 Oct 2011 06:05:06 -0600

“There are hundreds of reasons to slow down, but we all have at least one reason to keep going. Figure out what your reason is.”

Tasty Friday's

Fri, 21 Oct 2011 22:34:07 -0600

Roasted Butternut and Sweet Potato Whole Wheat Lasagna

makes one 8×8 dish

9-12 whole wheat lasagna noodle sheets (preferably no-boil)

1/2 medium butternut squash, peeled and cubed (about 2 cups cubed)

2 medium sweet potatoes, peeled and cubed (about 1 1/2 cups cubed)

12 ounces mascarpone cheese, at room temperature

3 tablespoons unsalted butter

1 shallot, thinly sliced

3 cloves of garlic, minced or pressed

1 1/2 cups freshly grated parmesan cheese

1/2 cup freshly grated mozzarella cheese

1 teaspoon salt

1 teaspoon pepper

1/4 teaspoon nutmeg

a bunch of sage leaves

olive oil for drizzling

Preheat oven to 350 degrees F.

For squash & potatoes: Lay cubed squash and potatoes on a baking sheet, and drizzle with a bit of olive oil (only about 1-2 teaspoons). Use your hands to coat the squash and potatoes with olive oil, then sprinkle with nutmeg and 1/2 teaspoon each of salt and pepper. Roast for 50 minutes, tossing every 15 minutes or so. Remove from oven and let cool.

Once cool, mash with a potato masher or fork. After mashing mine, I actually used a hand mixer with beaters to “whip” them a bit more, but that isn’t necessary. The consistency is up to you. Just make sure it is spreadable.

For mascarpone filling: Heat a skillet over medium heat and add butter. Add in shallots and garlic, and whisk every 30 seconds or so for 2-3 minutes. The butter should brown and the shallots and garlic should be fragrant. You don’t want the butter to burn – if it seems to hot, reduce the heat. If it does burn, start over (sorry – totally worth it though!). Remove from heat and let cool for 10 minutes.

In a bowl, combine mascarpone, 3/4 cup parmesan cheese, remaining salt and pepper, and the shallots, butter and garlic. Mix until somewhat smooth and spreadable.

Layer lasagna: Spray an 8×8 pan with non-stick spray, then lay 2-3 (depending on size/brand) noodles down. Spread half of the squash mixture evenly over top, then spread/crumble half of the mascarpone on top of that. Sprinkle half of the mozzarella and remaining parmesan on next, then repeat with one more set of noodles, squash, mascarpone, and cheese.

Top the dish over with a bunch of sage leaves that will crisp up in the oven. Bake for 45 minutes, or until cheese on top is golden and bubbly. This dish will serve 2-4 as an entree, and 4-6 as a side dish.

Eggs Benefits

Wed, 19 Oct 2011 06:05:06 -0600

1. Eggs are great for the eyes. According to one study, an egg a day may prevent macular degeneraton due to the carotenoid content, specifically lutein and zeaxanthin. Both nutrients are more readily available to our bodies from eggs than from other sources.

2. In another study, researchers found that people who eat eggs every day lower their risk of developing cataracts, also because of the lutein and zeaxanthin in eggs.

3. One egg contains 6 grams of high-quality protein and all 9 essential amino acids.

4. According to a study by the Harvard School of Public Health, there is no significant link between egg consumption and heart disease. In fact, according to one study, regular consumption of eggs may help prevent blood clots, stroke, and heart attacks.

5. They are a good source of choline. One egg yolk has about 300 micrograms of choline. Choline is an important nutrient that helps regulate the brain, nervous system, and cardiovascular system.

6. They contain the right kind of fat. One egg contains just 5 grams of fat and only 1.5 grams of that is saturated fat.

7. New research shows that, contrary to previous belief, moderate consumption of eggs does not have a negative impact on cholesterol. In fact, recent studies have shown that regular consumption of two eggs per day does not affect a person’s lipid profile and may, in fact, improve it. Research suggests that it is saturated fat that raises cholesterol rather than dietary cholesterol.

8. Eggs are one of the only foods that contain naturally occurring vitamin D.

9. Eggs may prevent breast cancer. In one study, women who consumed at least 6 eggs per week lowered their risk of breast cancer by 44%.

10. Eggs promote healthy hair and nails because of their high sulphur content and wide array of vitamins and minerals. Many people find their hair growing faster after adding eggs to their diet, especially if they were previously deficient in foods containing sulphur or B12.

Inspiration

Tue, 18 Oct 2011 22:01:49 -0600

This is truly amazing! World’s oldest person completes the Toronto marathon, check out the link below for the whole story.

http://www.cbc.ca/sports/trackandfield/story/2011/10/16/sp-singh-100-marathon-toronto.html

Mom's Spaghetti

Fri, 14 Oct 2011 06:05:06 -0600

Mom’s Spaghetti

This is one of my favourite all time meals! It’s traditional spaghetti with a kick to it!!

I use whole wheat pasta or you could also use squash

-Brown ground beef with 1 medium white onion

-season with pepper and seasoning salt to taste

-1 large can of tomato sauce

-2 T brown sugar

-1 T chilli powder

-2 tsp dry mustard

-1 T vinegar

-3 bay leaves

-2 tsp cloves

(for small cans of tomato sauce use 2/3 amounts)

Garnish with a pepper for some kick!

EDAMAME!

Thu, 13 Oct 2011 06:10:06 -0600

Edamame beans are tasty and nutritious! I love a steamed edamame or my new favourite is dried edamame for snacks! They are also a healthy appetizer that a lot of restaurants have on there menu, to make eating out healthier.