Category Archives: Exercise

The Self Debrief: A Key to Continuing Excellence

Comox Half AwardsNo matter the distance of the event, I am always nervous before my races and it was no different for the Comox Valley Half Marathon. To help calm my nerves, I reflect on all the time and training I have invested in preparing for an event. I find this gives me the confidence that I can learn from each and every event as part of my ongoing commitment to performing at my best.

I go into every race with a plan and, in my own eyes, I believe I am usually good at executing that plan. Summarizing and breaking down what went into the Comox Valley Half Marathon will help me prepared for my next race. Continue reading

The Importance of Weight Training

All the motivation in the world won’t do you a bit of good if you don’t have a strong fitness plan to follow.  To that end, here are some simple and effective training strategies to follow at the gym to help you reach your goals.

It centres on weight lifting, which is an awesome “you against you” empowering sport activity that anyone can enjoy! Continue reading

Why Less Is Sometimes More

Sometimes the best way to start a fitness routine is to simply start.

Don’t let the well-known mantra of  “No pain, no gain” preached by some extreme gym goers or marathon runners scare you away from adopting a healthy, doable, practical 30 minute per day total body fitness routine. It is not necessary to go hard core at the gym for hours everyday to maintain a healthy body weight and body fat percentage, reduce back pain, keep your heart and lungs healthy, reduce inflammation, boost metabolism, lower stress and improve your overall mood.  Continue reading

Here are 10 Gift Ideas FIT for that special someone

It’s not easy to maintain a healthy lifestyle around the holidays. For anyone who’s making a health-positive New Year’s resolution, the right gift can help him or her hit the ground running.

Weight Lifting Grips

Grizzly Fitness, straps will help the beginner to advanced lifter strength train easier and safer, with heavier weights.

FitBit

The ultimate fitness watch, tracks steps, distance, calories burned, floors climbed, and your heart rate. Its GPS tracking allows you to review routes and links calls, texts and music from your phone. Other great features include Sleep monitor, wireless syncing and long lasting battery.

TRX

The TRX suspension training pack is a total-body, go-anywhere workout. Take strength training to the next level with the TRX exercise band, workout DVD, setup guide, and mesh carrying bag.

S’well Bottle

Glisten and glow with the Glitter Collection, featured in a sparkled, lacquered finish.

  • Keeps your drinks cold for 24 hours, hot for 12
  • 18/8 double-walled stainless steel, non-toxic, non-leaching and BPA free
  • 9oz & 17oz fit in a standard sized cup-holder
  • 25oz holds an entire bottle of wine
  • Bottles do not condensate
  • Mouth is wide enough for ice cubes and drip-free sipping
  • Vacuum sealed

Nice Tupperware

Staying strong with your nutrition game is easier if you pack your own meals and snacks. Glass, silicon or stainless steal are your healthiest, built to last options.

Mason Jar Mug

If you already know that they think green smoothies tastes better in a Mason jar, buy a Mason jar mug and lids so they can tote it around on the go.

Meal Prep Service

Fuel Foods, Be Fresh Local Market, Batch Food and others make meeting food goals and calorie counts a whole lot easier.

Lululemon Leggings

There is no such thing as too many pairs of yoga pants. Even if they don’t do yoga!

Cooling and Heating Packs

Instant Hand Warmers are a nice treat for outdoor runners and other sports, while Instant Ice Packs help for recovery.

Get Someone Started

Sponsoring a year’s membership or some personal training sessions can really be helpful to get someone started or feeling more confident going to a gym.

 

Train Your Brain in 7 Days

Don’t let your mind bully your body.

You wouldn’t bully others, and yet the things you say to yourself are filled with harsh criticizing negativity.  Stopping the negative self-chatter is the first step in learning to appreciate who you really are.

Happiness is beautiful

A lot of people think if they just lose five pounds or gain 10 pounds of muscle then they will be happy. But that is backward thinking. Truth is, your attitude is everything. Practice thinking positively about yourself, and then you will naturally start making positive changes. Whether you think you can or can’t, you’re right. So change your mind and you’ll change your body. You can achieve anything!

Work out because you love your body, not because you hate it.

If you view exercise as a punishment you won’t get lasting results because you’re willpower to push yourself through your workouts will fade and you won’t feel fulfillment from your efforts. Negativity doesn’t motivate. Focus on all the ways moving your body helps you love it more and reward yourself with healthy whole foods to boost your mood and feel fantastic form being fit!

Stop “Should”ing yourself.

I hear the word ‘should’ a lot when working with clients. As in, “I should lose weight” or “I should workout” or “I know I shouldn’t eat that”, then inhale the last cookie.  If your sentence starts with “I should”, just do it. And if it’s something you shouldn’t, then don’t. When you eliminate “I should,” you start thinking “I could,” with applied action become “I can”, and “I did it!”

Your body is made for progress no perfection.

The truth is your body is made to do, not just be. Stop thinking you have to look perfect on the outside in order to feel good on the inside.  Embrace all the things your body is right now and use it to express who you are! Always strive for progress, not perfection!

Your actions define your success not a number on the scale.

Living a healthy lifestyle is done one choice at a time. Using a scale to measure progress can help manage your program. However allowing a number on a scale or clothing size define your success or feel fear or guilt is not healthy. Make your actions outweigh your weight and you will be right where you are meant to be – healthy and free!

Use mind over matter to motivate.

It’s not always about getting thinner or leaner, it’s about getting your mind right. Mental fitness and physical fitness work together. When you embrace your body as is, and make your starting point right now, you will be more motivated to do the things necessary to actually get results. It’s called ‘active acceptance’ in positive psychology research. Just because you practice acceptance in the moment doesn’t mean you will give up and give in. In fact, self-compassion spurs you to action.

How to Turn Thoughts into Action

What is confidence? It’s the belief that you are capable, worthwhile and valuable.  It’s an optimism attached to your abilities that empower you to stretch out of your comfort zone and use failure as feedback to be courageous when facing challenges.

When faced with a challenge or setback or when you feel like failure is inevitable, you may have been told to: Be more confident. This sounds like great advice, if you weren’t left thinking, “If only it were that simple.” Here are three simple ways to boost your confidence:

  1. Visualize your success when you’re beginning a difficult task. Focusing on your why, will add energy to your willpower to push through. Listening to music with heavy base can increase your feelings of power, which is why great music playlists and headphones are a must for so many gym goers!
  1. Believe in your ability to improve. Focus on progress not perfection. If every thing was perfect you would never learn and you would never grow. Albert Einstein, brilliantly wrote, “Once you stop learning, you start dying. “Nobody does something one time to be the best at it; you do it the first time so you can to do it better the next time.
  1. Practice failure. Face it, you will fail sometimes. Michael Jordan missed more than 9000 shots in his career. 26 of those were potential game winning shots. Michael self proclaims: “I have failed over and over again in life. And that is why I succeed”. After being cut from his high school basketball team, Michael Jordan went home, locked himself in his room and cried…thank goodness he didn’t let failure prevent him from trying again!

Confidence turns thoughts into action. Taking action is the only way to live, love and lead your best life so I dare you to: Think of a challenge you want to take on, realize it’s not going to be easy and keep a growth mindset and believe in your ability to learn and grow. Neuroscience proves that the connections in your brain get stronger and grow with study and practice. Having a growth mindset builds habits; strengthens skills and improves confidence through open-minded repetition. Accept you are going to make mistakes and be kind to yourself when you do.

The excitement you’ll feel when you achieve your goal will be worth almost as much as your gained confidence.

 

Pushing Your Own Weight to Move Results

Melissa Tucker - PURICA Ambassador
Melissa Tucker
PURICA Ambassador

Melissa Tucker, a training coach and one of Canada’s foremost global fitness competitors, is a member of our team of PURICA Ambassadors committed to providing you with healthy eating and training tips.

Getting fit doesn’t have to be complicated.  If you’re looking to improve your strength, flexibility, and overall health adding some bodyweight exercises to your training routine is a simple, effective and free way to achieve all of the above! Best of all, you can usually do them just about anywhere.

Bodyweight exercises eliminate common excuses such as, not having enough time, money, or access to a gym. Whether you’re at home or on the road, all you need is a little space to squeeze in your workouts.

Compound exercises such as push-ups and lunges have been shown to be extremely effective for strength gains and performance improvements. Because numerous joints and muscles are engaged in each move you will achieve improved strength gains throughout the entire body.

If you’re looking to burn fat fast, just 20-30 minutes of bodyweight circuit training can give a major boost to your body’s metabolism. High Intensity Interval Training combines cardio and bodyweight-based exercises like plyometrics to provide both muscle strength and endurance development and condition your Vo2 max by getting your heart and lungs pumping!

Bodyweight exercises are easily modified to challenge you at any stage of your training program. By adding extra reps, doing the exercises faster or super slowly your muscle experiences a variety in time under tension, which is a great way to make an old routine new and be rewarded with new levels of strength and conditioning. Taking shorter breaks, or adding a ballistic movement to intensify the cardio component of your routine are a couple additional ways to make a simple workout tougher.

Exercising without equipment can also be used as a stress reliever. Yoga is the most popular no-equipment workout and a great way to improve flexibility while improving strength.

There will never be one universal “best” way to exercise for everyone; however bodyweight movements will always offer lots of benefits for every body!

For more information, check out www.melissatucker.com or email PURICA Ambassador Melissa Tucker at melissa@melissatucker.com.  And for regular healthy eating and training tips, follow us on Twitter at www.twitter.com/puricawellness and like us on Facebook at www.facebook.com/puricawellness

*A note on vegan and vegetarian options: At PURICA, we’re committed to empowering you with the best in whole foods, supplements and positive lifestyle solutions. We support all athletes and active living people whatever your dietary preferences, although we will always do our part to raise awareness about the benefits of vegetarian or vegan options.

The 30-Minute Circuit Training Solution

Melissa Tucker - PURICA Ambassador
Melissa Tucker
PURICA Ambassador

Melissa Tucker, a training coach and one of Canada’s foremost global fitness competitors, is a member of our team of PURICA Ambassadors committed to providing you with healthy eating and training tips. Melissa provides a 30-minute circuit training solution that can be done no matter where you are.

We all know how difficult it can be to squeeze in the time to get to the gym with a hectic, on-the-go schedule. However consistency in doing an effective workout program is key to bringing out your best body.

Solution: Try this do-anywhere workout for a great sweat and to whoop your derrière into shape, no matter where you are. Continue reading

I’m too tired to exercise

Melissa Tucker - PURICA Ambassador
Melissa Tucker
PURICA Ambassador

Melissa Tucker, a training coach and one of Canada’s foremost global fitness competitors, is a member of our team of PURICA Ambassadors committed to providing you with healthy eating and training tips.

Do you know what the number one way to infuse your body with energy and boost your mood is? It will help you lose weight and decrease your risk of disease and costs as little as zero dollars! It’s a miracle drug that 80% of North Americans don’t take; even in it’s lowest dosage.  If you’re not one of the 20 percent who are doing it now, it’s time you do a dose of exercise!

We do not need another study to show that a sedentary lifestyle contributes greatly to fatigue.  When you think about your energy, think of it like a muscle. You got to use it or you’ll lose it!

Oxygen is your friend. When you engage in regular aerobic activity such as running, walking, tennis, biking, yard work or sports you will feel more alert once your blood gets pumping. If you’re feeling exhausted and just too tired to exercise, commit to a minimum of 30 minutes of movement and before you know it you’ll feel the energizing effects of the oxygenated blood getting to your heart, lungs, brain and muscles.

If 30 minutes of activity feels too daunting or your crazy busy schedule has you feeling overwhelmed, break it up into two 15-minute sessions or three intervals of 10 minutes throughout the day. The positive after effects of a brisk 10 minute walk, run or stair climb can last up to two hours. And when your daily 10 minute bursts continue for three weeks, your overall energy levels and mood will be lifted.

Enjoyment is the key to long-term commitment; do what you love and schedule the exact time you will do it everyday.  If for whatever reason you are just not motivated to work out, because perhaps you’re feeling lazy, it hurts or you just don’t like it, understand that there will be days when you just don’t fee like exercising but, those are the days that getting yourself out of bed or off the coach will reward you the most! Those are the days that new health habits transform into a long last healthy lifestyle.

To shift yourself into a motivated mindset and make the time for exercise, you might need to play silly games with yourself. For example, allow yourself to watch your favorite TV show, or listen to your iPod only when you’re working out. If I want to watch television or a movie, I make it rule that I must be on the step mill, treadmill or bike and every commercial break I power out a higher intensity burst. Before I know it an hour has passed, I’m drenched with sweat, feel fantastic and come bedtime you will sleep like a champ!

For more information, check out www.melissatucker.com or email PURICA Ambassador Melissa Tucker at melissa@melissatucker.com.  And for regular healthy eating and training tips, follow us on Twitter at www.twitter.com/puricawellness and like us on Facebook at www.facebook.com/puricawellness

*A note on vegan and vegetarian options: At PURICA, we’re committed to empowering you with the best in whole foods, supplements and positive lifestyle solutions. We support all athletes and active living people whatever your dietary preferences, although we will always do our part to raise awareness about the benefits of vegetarian or vegan options.