Vancouver

August 2016 Newsletter

5 WORKOUTS TO DO BEFORE THE END OF SUMMER:

Don’t let the sun set on summer just yet! There’s still plenty of time to catch the last of the summer rays and work in some activities to relish in the rest of the season’s days. Take advantage of those long sunny days to get motivated and inspired by incorporating these workouts into your schedule!

1. Beach Volleyball

Not only is this a fantastic workout, but it’s loads of fun! You get to hang out in the sun, play a fun, competitive game with your buddies and be working out the whole time. It may not feel like a work out while you’re playing, but rest assured the next day, when you least expect it you’ll raise an arm and realize, “Wow! My arms are sore!” But it will have all been worth it. Volleyball is perfect for cardio and is a killer arm workout. If you don’t have any beach courts near you, grass courts are just as good. NO EXCUSES!

2. Hiking

When people think of hiking they usually think of long, tiring journeys on an incline of dirt, mud and rocks. To tell you the truth, hiking is an amazing natural motivator. There are several inspiring scenic routes all over the country, and a variety of incline/decline levels and distances. The higher and further you go, the more accomplished you will feel. It’s the perfect stress reliever and a great way to get some peace and quiet with a side of “me time” to experience some of nature’s most beautiful and inspirational views.

3. Swimming

Not all of us are lucky enough to have those luxurious indoor pools. A summer would not be complete without at least one trip to the neighborhood pool (or hotel/resort pool if you are traveling.) The beauty of swimming is that your body becomes virtually weightless underwater and a lot of the exercises seem to be easier. The water acts as a weight, making you push harder to complete each exercise. This can give you a powerful workout. On the other hand, traditional laps around the pool is another way to get your cardio in and get a great workout out of the deal. Win-Win!

 

 4. Tennis

Yet another way of incorporating cardio, fun and hanging with your buddies into your summer activity log. There’s nothing like forcing that fuzzy green ball to the ground of your opponent’s court! There’s a good chance you’ll feel it in the arms the next day and even abs depending on your swing. Public courts are usually pretty easy to find and you can play until your heart’s content.

5. Biking

A great way to get out, absorb some scenery and work out those legs is to start pedaling. It can also be a custom workout. You decide the intensity (given your bike has the options), you choose the bike path and the distance. This is also a nice way of getting to know what’s around you. The exploration might even lead you to the discovery of a new place you’d like to check out.

Source: http://www.movara.com/fitness-blog/5-workouts-to-do-before-the-end-of-summer

End of Summer Fitness Reset

by Jessica Von Duerring, Senior Copywriter, Certified Pilates Instructor & Barre Conditioning-Certified

Spans of oppressive heat and biting bugs can sometimes make spending summer outdoors an unpleasant undertaking. In June and July, many of us were compelled to remain indoors, grateful to find any place equipped with air-conditioning. Now, suddenly it’s August, and hopefully we’ll be getting some relief from the worst of summer’s wrath – with plenty of time still left to still enjoy the outdoors. There is no shortage of healthy activities that can be packed into the last few weeks of summer to help make up for lost time! Here are some ideas:

1. Up the intensity. Don’t just go for a leisurely jog on your usual neighbourhood circuit; quicken your pace and feel the burn. If faster doesn’t seem possible, then add 10 minutes to your usual workout. Walking, jogging, hiking, inline skating and cycling are all great activities in which you can up the intensity.

2. Get out and explore. Discover park trails and open roads and take in some new scenery.

3. Hit up the water. If you live near the beach, get out and play volleyball, throw the Frisbee or football around, beach comb, or play an energetic game of fetch with your dog. If you’re near a lake, try rowing for an unrivalled total-body workout and a change of pace. Late summer is a great time to do beach and water activities because these areas tend to be less crowded.

4. Think outside the box. Always wanted to stand-up paddle board, take a whirl on a skateboard or ballroom dance? Ask any schoolchild – the beginning of the school year is a great time to try something new. Plus, you’ll likely discover muscles you didn’t you know had and you’ll see a new level of tone in your body.

5. Integrate exercise into your life. In addition to the obvious suggestions – like parking your car farther away from your destination and taking the stairs instead of elevators – here are a few that are less obvious: While at the kids’ soccer practice, instead of reading a book or visiting with another parent, why not walk around the outside of the field while they practice, or even warm up and cool down with the team? Schedule a ‘walking meeting’ instead of an in-office discussion. Swap the cart for your legs when golfing. You can also transform your commute by walking or biking to work, or taking a bus and hopping off a few stops early.

6. Playgrounds aren’t just for kids. Adults can rekindle their inner child and enjoy these outdoor play spaces, too – and get a great, affordable workout at the same time. Slides can be used for challenging push-ups or sit-ups, monkey bars can be used for pull-ups, and holding yourself stationary on a swing in plank position can provide an incredible core workout.

7. Plant a late-summer garden. If you’re looking to spice up your lawn or garden, August is a perfect time to plan a fall harvest. You can also keep your garden ablaze with color through the end of summer with a mix of fall-blooming annuals and perennials. The simple fact is that gardening is exercise, and done properly, can burn as many calories as more traditional exercises.

8. Farm your way fit. Find a local farm and volunteer to spend a day or more learning about farming, harvesting, picking and general farming chores. In return, you usually get fed locally produced, healthy meals!

9. Schedule breaks. I personally believe that an hour of sitting is too long, so make time to get up and stretch. Take a lap around the office or outside parking lot after each hour of sitting and stand while talking to a coworker. Use part of your lunch break to go for a stroll or pick up lunch at a place within walking distance. Just can’t get away? Take a call on your mobile phone and head outdoors – they’re called mobile phones for a reason!

10.  Practice yoga, Pilates or meditation outdoors. Put the tree back in tree pose and swap the mat for grass. The only thing more peaceful than a mind-body session is spending time in the beauty of nature.

As summer fades, we tend to return to a more sedentary routine. Challenge yourself to not let your fitness level fall with the end of summer.

Healthy Transformations

Cucumber-Tomato Pita
Cucumber-Tomato Pita

Ingredients

  • ½ cup lettuce, iceberg
  • 2 Tbls yogurt, low fat-plain
  • 1 pocket pita pocket, wholewheat
  • ½ medium tomato
  • 1 slice onion, red
  • ¼ cup cucumber
  • 2 tsp oil, safflower

Spices/Flavouring

  •  ¼ tsp salt, lite
  • ¼ tsp black pepper
  • ¼ tsp dried dill
  • ¼ tsp dried basil

Side Dish

  • 3 egg whites, hard boiled

PREPARATION:

Set pita aside.
Hard boil eggs, peel, and discard egg yolk. Set egg whites aside.

Toss chopped vegetables together with remaining ingredients and
seasonings, as desired.

Stuff into pita bread and serve with egg whites on the side.

Enjoy!

Per serving: 306 calories, 23g protein, 10g total fat, 31g carbohydrates.
Source: Healthy Transformations Recipes

Orange Theory Fitness