December 2012

She's Fit News

Fitting in Fitness

Whatever holiday you’re celebrating, chances are, you’ll be spending time eating and drinking with friends and family throughout this week. Before you blow off your fitness routine until the new year, here are some ways to find time to exercise over the holidays.


Doesn’t always have to be in a gym. If you can’t manage to squeeze it in during your working week, why not head out at the weekend? On a crisp, fresh morning, there is nothing more exhilarating than being in the outdoors.


Going for a walk on Christmas Day is a great way to work off those little indulgences, and it’s a great way to get the family off the couch and out in the fresh winter air.

Exercising at home

It’s highly likely that you’ve got a workout video tucked away in your collection, a pair of dumbbells under your bed, or a jump rope neatly tied in a drawer. Dust them off and get them out, it’s easier than you think to fit in some exercise in the comfort of your own home.

Dance fever

There’s plenty of boogieing to be done over the festive season, so get on the dance floor early and show everyone what you’re made of. Not only will you be earning yourself some activity PointsPlus™ values, but more dancing means less nibbling and drinking!

Ice skating

It’s great fun and a fantastic all-around workout. You can go with your friends for a fun day out, or make it a romantic occasion with a loved one. Look up local rinks in your area in the phone book online.




Twelve Tips To Stay Fit During Christmas

The average person gains between 5 to 8 pounds during the holiday period beginning at Thanksgiving and ending during New Year’s festivities according to a recent study. While many attribute the cause for this weight gain as excessive eating during the holiday period, much of the weight gain is due more to lack of exercise and physical activity.

1. Eat Before You Go – you will be less tempted to overindulge if you have already eaten.

2. Choose Treats Wisely – Pick something you only have during the holidays and not something that is

available all of the time.

3. Don’t Skip Meals – While it might be tempting to skip meals thinking that will make up for the holiday treats, it is actually counterproductive.

4. Control Your Drinking – Alcohol is an easy way to add the calories. Avoid mixed and fruity drinks. And avoid the Egg Nog, as it has at least 350 calories per serving.

5. Exercise Whenever You Can – Exercise doesn’t mean just at the gym. Park a distance from the store, use the stairs.

6. Make It A Family Affair – Plan activities to do, such as walking the neighbourhood to view the holiday lights.

7. Don’t Forget Strength Training – Maintain your muscle mass by paring down your routine to basics.

8. Don’t Set Unrealistic Exercise Goals – Aim to exercise 30 minutes a day, instead of an hour. Its alright to divide it up into 10 minute intervals during the day.

9. Don’t Attempt To Stick To An Unrealistic Diet During The Holidays – If you enjoy your favourite foods in small portions, you will feel more satisfied. Trying to stay away from certain foods may cause you to eat more than you intended.

10. Drink Plenty Of Water – Water helps counter the dehydrating affects of travel or alcoholic beverages. Water will also help satiate your appetite as thirst is often mistaken for hunger.

11. Spread Out Your Meals – Don’t eat everything at once. Eat dinner early and walk before having dessert.

12. Make workouts a priority – Try early morning workouts.


Ladies’ Corner


Rice Cakes

Rice cakes can have a glycemic index rating as high as 91, making it the kind of carbohydrate that will send your blood sugar on a roller coaster ride.

Fat-free Salad Dressing

Fat-free salad dressings have introduced sugar and high fructose corn syrup, unpronounceable emulsifying agents, and other food science secrets used to make the unnatural seem natural.

Refined and Re-Fortified Grains

Certain breakfast cereals, pastas and rice products that have been refined such that the naturally occurring fibre, vitamins and minerals have been removed.

Sugar-Sweetened Beverages

Simple sugars do an excellent job of lowering your good cholesterol and increasing your triglyceride levels.


Grits lack significant amounts of vitamins or minerals.


Men’s Corner



One cup of watercress has just 4 calories, but is loaded with vitamins A, C and K. It also contains lutein and zexanthin, two antioxidants that are beneficial to eye health.

Vanilla Beans

These little beans pack big phenolic compounds, which work as potent antioxidant, anti-microbial and anti-inflammation agents.

Cocoa Powder

It contains several minerals including calcium, magnesium and sodium, and can contain 10% of its weight flavanoids, which may prevent heart disease and stroke.

Ginger Root

Nine compounds found in ginger can improve your gastrointestinal function. Even better, the plant eases pain associated with exercise.


This fiber jackpot lowers your cholesterol and carries a heap of nutrients including molybdenum, folate, and manganese. It might even boost your brain power.