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Heart Healthy Workouts

To strengthen a muscle you have to challenge it. That’s as true of the heart muscle as it is any muscle in the body.

One of my favourite ways to challenge the heart is a circuit of quick cardio bursts of strength and power moves…

Say No-No to the Yo-Yo

Does this sound familiar to you: “I have tried every ‘diet’ out there and exercised, but nothing works”.

You’re not alone if it does. Thousands of people end the year with a New Year’s resolution of losing weight. Unfortunately, jumping in with New Year’s routines that are restrictive and extreme is overwhelming and ineffective

Top Winter Workouts

Winter may seem like the time to head indoors and bundle up against the cold; well here are my top picks to get your Canadian hearts pumping outside.

Healthy Foods for Under a Buck

Food prices are climbing heading into 2015. So being able to eat healthy without overspending is a sensible resolution for the New Year.

Here are 10 healthy bites for under a buck per serving

Sick Training

Nothing can bring your fitness progress to a halt more than feeling sick. So the question is: Should you continue training while you are sick?

Your body’s immune system is taxed much more by the flu than by the common cold. So training with a flu would not only be detrimental to muscle growth, but to your health.

Are group fitness classes for you?

Group fitness classes are a great way to add something new to your workouts and are offered at almost all gyms! The comradery of a group sweat session generates energy with the other participants.

Time-efficient Run Workout

As the holiday season rolls in most people find that their schedule starts to fill up, and often it is one’s exercise routine that is forced to take the back burner. But it doesn’t have to be that way!

A “Triskelion” of Three Backpack Safety Tips

I love the Purica logo – the modified Triskelion that represents body, mind and spirit. So in honour of the Purica Triskelion, here are three important backpack safety tips to help you prevent school from becoming a pain in the neck…or back!

All you really need to get fit is: YOU!

The key to getting fit and staying fit is to make it part of your regular routine; to find ways to make it part of your day on a consistent basis. To help you make that happen, try these five muscle-toning bodyweight exercises when you’re traveling or don’t have time to make it to the gym.

Knee Pain

Knee pain is something many people encounter at some point in life. A common contributing factor is a weak vastus medialis muscle that can’t hold the patella in its proper alignment. Improper alignment of the patella can irritate the patellar tendon and cause pain below the kneecap. When you have joint pain, start with the simplest solution of muscle strengthening exercises.

Dashboard Dining

The Labor Day long weekend will have lots of you packing the car for a summer’s end road trip. Chances are your route is set or you will punch your destination into your GPS to get you where you want to go, driving the most time efficient route. But have you preplanned your dashboard dining food options?

Eating Wisely

While eating is for most, an enjoyable activity, the constant intake of the wrong foods can quickly add up to a health problem. Generally speaking, you should avoid foods that are overly fatty (particularly those of animal origin such as fatty meat cuts), those that are overly processed

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Facts About Sleep

1.   Sleep need varies

Different people need different amounts of sleep. Eight and one quarter hours is the average for adults. Some people can cope very well with much less and some need much more every night.

2.   Sleep is an active state

We used to think that everything shuts down when we sleep. But over the last 60 years scientists have discovered that our brains are very active while we sleep. In fact, some parts of the brain use more oxygen and glucose while asleep than when awake.

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10 Reasons Why People Don’t Get Enough Sleep

1.  Taking sleep for granted

Many people do not realize how important sleep is. Instead, they may think of it as a waste of time.  But time spent in bed asleep is time well spent.  There are many very important things that the brain needs to do while asleep. These include forming memories and going through the day’s events. Give it a chance to do these things, make sure that you spend enough time in bed.

2.   Too much caffeine, alcohol and sleeping tablets

The caffeine in tea and coffee is a stimulant that prevents you sleeping well. Alcohol may make you drowsy, but your sleep will be very restless. Sleeping tablets can be used occasionally, but not regularly. They stop working well and you may become addicted.

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Measuring Pain – McGill Pain Questionnaire

This questionnaire, known as the McGill Pain Index, measures the intensity (severity) of the pain, the quality of the pain, mood, and understanding of the pain

Look at the 20 groups below.
1.    Circle one word in each group that best describes your pain.
2.    Circle only three words from Groups 1 to 10 that best describe your pain response.
3.    Choose just two words in Groups 11 to 15 that best describe your pain.
4.    Just pick the one in Group 16.
5.    Finally, choose just one word from Groups 17-20.

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What Is Pain?

In medicine pain relates to a sensation that hurts. If you feel pain it hurts, you feel discomfort, distress and perhaps agony, depending on the severity of it. Pain can be steady and constant, in which case it may be an ache. It might be a throbbing pain – a pulsating pain. The pain could have a pinching sensation, or a stabbing one.

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When it comes to staying youthful and healthy, nothing is of more value than exercise. A well thought-out exercise program can:

  • help slow the aging process
  • improve flexibility
  • firm sagging muscles
  • guard against osteoporosis
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