From this point on, all blog posts will be posted via the new site! Check it out :

www.fitnesseast.ca

The moment you’ve all been waiting for .. the final results!

The ladies weighed-in, were measured, and put through the second round of their fit test last night! This marked the 8th week in the program and their final group weigh-in (or so they thought!)

Here are the numbers (in no particular order)

Holly - Down 15.8 inches, and 2.6 pounds!

Brenda – Down 13.4 inches, and 9.2 pounds!

Juanita – Down 11.7 inches, and 12.6 pounds!

Tracy -Down 29.7 inches, and 27.2 pounds!

Sue – Down 15.9 inches, and 16 pounds!

Robyn – Down 17.6 inches, and 11.4 pounds!

Darlene -  Down 10.3 inches, and 0.4 pounds!

Toni – Down ____ inches, and 5.6 pounds!

Unfortunately we don’t have the full numbers for Toni yet, but we’ll have hers posted on here as an edit as soon as we get them! Toni missed our last class due to personal issues but was very much a part of the group throughout the eight weeks so we can’t wait to have her numbers posted as well!

WOW!!! Fantastic work ladies!! That’s a total of 114.4 inches (without Toni’s to add on!) and 85 pounds!

The girls aren’t done yet though! They’ve already committed to trying Kettlebell this coming Sunday, a TRX class in town together, and then planning on continuing with weekly weigh-ins/ monthly measurements!

The girls have all worked very hard for their accomplishments and have earned every inch (and pound!) loss. They’ve all set new goals for the next eight weeks and are planning on continuing their group workouts to support each other in the ongoing struggle against weight loss.

The girls have accomplished much more than just inch and weight loss, though. When the group began eight short weeks ago, they were put through a fit test involving push ups, crunches, wall squats, and the plank.  Last night when they re-did their fit test, almost everyone doubled each of their numbers in comparison to the first test, and a few even tripled their results! Fantastic!

If you see the ladies around, give them a thumbs up or a congratulation on their amazing progress so far! They definitely deserve it.

If you’re interested in joining the next Full Body Fitness group, please call 838-3047 and put your name on the list! The next class already has a few people signed up, so spaces won’t last long! The class is not limited to women, it just so happened that the first class filled up with ladies! Men are more than welcome! T-shirts are available with a women’s logo, and a men’s logo!

Eight weeks can change your whole life, aren’t you worth it?

This is a very simple yet extremely tasty dessert option… served in fancy glasses, it makes a light yet elegant looking dessert for your next dinner party or a terrific way to encourage even the pickiest child to eat berries.

Berry Pudding

• 1 Bag Frozen Mixed Berries
• 1 cup orange juice
• 2 – 4 tbsp corn starch

Place fruit, and orange juice in a pot and bring to a boil.  Crush fruit.  Stir in corn starch.  Reduce to a simmer and continue to cook until the fruit becomes a mushy consistency.   Stir regularly.  Strain through a fine mesh seive and pour into ramikins or serving dishes.  Chill until set. 

If desired, garnish with whip cream, mint leaves and a couple of fresh raspberries or blueberries.

Reference:  Arthritis Today – Benefits of Berries

Image by itsjustanalias via Flickr

With spring approaching, soon asparagus will be poking up out of the garden.  This is one of my favourite side dishes… I love asparagus cooked in any manner but this is great.

Asparagus is high is fibre, vitamin A, C and iron and is also very low calorie, with one cup of plain asparagus having only 27 calories.

If you are like me and you can’t wait for spring to come to eat asparagus, pick up a bundle the next time you are at the grocery store and try this tasty recipe.

Lemony Asparagus

• 1 tbsp olive oil
• Zest & Juice of half a lemon
• 12 – 14 Asparagus spears

Heat olive oil in a pan and when hot add your asparagus.  Roll asparagus around in the pan until tender.  Add lemon juice and zest and cook for approximately one minute. 

Serve and enjoy.

I’m sure you’ve all been wondering how our ladies are doing, since we haven’t posted an update recently.  Well, let me tell you this … they’re doing fantastic!

As of last night’s weigh in, they’ve collectively lost 71.2 pounds!

AMAZING job, ladies!

The group has done zumba (a few times!), aquafitness, bootcamps galore, and are soon venturing into the world of kettlebell and gymstick!

If you were around the gym last night you would have seen the girls taking a trip down memory lane as they did some Double Dutch skipping, among other fun things with the ropes.  What a workout! And a fun one at that!

Stay tuned as the girls head into their final stretch, and do a couple more weigh ins as well as final measurements!

If you’re interested in taking part in the next Full Body Fitness group, call 838-3047 or email montague@fitnesseast.ca for more information!

Gear Up To Tee Off!

Are you ready for golf season this year? Have you kept active during the cold winter months in preparation for long days on the course? If not, AFE has just the program for you!

Prepare yourself for each and every swing! Strength, power, flexibility, balance, core stability, body awareness, endurance, and MORE!

Golfers aged 25-75 have benefited from
strength and flexibility training – both in terms
of general health parameters and their
performance on the course!

$69 + GST for members
$129 + GST for non-members
(includes a one month membership)

Spaces are limited – Call 838-3047 to register,
or sign up at the desk!
Each group is limited to just five participants!

Potatoes are a source of complex carbohydrates that release their energy slowly, providing fuel for a healthy and active lifestyle. They are cholesterol- and sodium-free and have one of the highest levels of anti-oxidants of all vegetables. Potatoes have more protein than corn and almost twice the amount of calcium. They also contain iron, potassium, zinc and vitamin C, and the skin of the potato is rich in fiber and other nutrients.

Cabbage is excellent source of vitamin C and folic acid. Cabbage also contains glucosinolates that can slow the spread of colon cancer, according to the National Cancer Institute in the United States.  (Source: http://www.livestrong.com/article/160291-healthy-irish-food/#ixzz1E3JpnnOc

• 1 pound small red potatoes, scrubbed and cut in half
• 1 tablespoon butter
• 1/2 cup onion, thinly sliced
• 6 cups green cabbage, thinly sliced (about 1/2 head)
• 1 cup low-fat milk, milk
• 1 teaspoon salt
• 1/4 teaspoon white pepper

Bring 1 inch of water to a boil in a Dutch oven. Place potatoes in a steamer basket and steam, covered, until just cooked through, about 15 minutes. Transfer to a large bowl and cover to keep warm.

Meanwhile, heat butter in a large nonstick skillet over medium heat. Add onion and cook until translucent, about 2 minutes. Add cabbage and continue cooking, stirring occasionally, until the cabbage begins to brown, about 5 minutes.

Reduce heat to low. Stir in milk, salt and white pepper; cover and cook until the cabbage is tender, about 8 minutes. Add the cabbage mixture to the potatoes. Mash with a potato masher or a large fork to desired consistency.

Serving Size 1 cup      Calories per Serving – 183

Source: http://www.eatingwell.com/recipes/red_potato_colcannon.html

Basic Guidelines
1 cup = baseball
½ cup = lightbulb
1 oz or 2 tbsp = golf ball
1 tbsp = poker chip
3 oz chicken or meat = deck of cards
3 oz fish = checkbook

Fruit & Vegetables
1 medium fruit = baseball
½ cup grapes = about 16 grapes
1 cup strawberries = about 12 berries
1 cup of salad greens = baseball
1 cup carrots = about 12 baby carrots
1 cup cooked vegetables = baseball
1 baked potato = computer mouse

Meats, Fish & Nuts
3 oz lean meat = deck of cards
3 oz fish = checkbook
3 oz tofu = deck of cards
2 tbsp peanut butter = golf ball
2 tbsp hummus = golf ball
¼ cup almonds = 23 almonds
¼ cup pistachios = 24 pistachios

Mixed Dishes
1 hamburger (without bun) =deck of cards
1 cup fries = about 10 fries
4 oz nachos = about 7 chips
3 oz meatloaf = deck of cards
1 cup chili = baseball
1 sub sandwich = about 6 inches
1 burrito = about 6 inches

Dairy & Cheese
1 ½ oz cheese = 3 stacked dice
1 cup yogurt = baseball
½ cup of frozen yogurt = lightbulb
½ cup of ice cream= lightbulb

Fats & Oils
1 tbsp butter or spread = poker chip
1 tbsp salad dressing = poker chip
1 tbsp mayonnaise = poker chip
1 tbsp oil = poker chip

Grains
1 cup of cereal flakes = baseball
1 pancake = compact disc
½ cup cooked rice = lightbulb
½ cup cooked pasta = lightbulb
1 slice bread = cassette tape
1 bagel = 6 oz can of tuna
3 cups popcorn = 3 baseballs

As you can see, you don’t always need measuring devices on hand; eyeballing things can be easier than you think! Try these tips for the next meal you make, and you may find that you’re cutting calories and losing weight in no time!

With Spring creeping up on us, I thought it would be appropriate to share this delicious summery meal! It’s perfect as a side dish with maybe some fresh BBQ, or even just as a meal on it’s own!

Grilled Pepper Salad

Learning more about Canada’s Food Guide will help you and your family know how much food you need, what types of foods are better for you, and the importance of physical activity in your day.

Choosing Foods

It’s easy to choose foods wisely when you follow Canada’s Food Guide. Find out more about:

• How much food you need from each food group;
• What foods can be found in each food group;
• Choosing oils and fat;
• Beverages; and
• Tips for choosing and preparing foods.

Vegetables and Fruit

Did you know that vegetables and fruit make up the largest arc of Canada’s Food Guide rainbow? A healthy diet rich in a variety of vegetables and fruit may help reduce the risk of some types of cancer. Eating lots of vegetables and fruit regularly may also lower your risk for heart disease.

Having at least one vegetable or fruit at every meal and as a snack will help you get the amount of vegetables and fruit you need each day. Explore the variety of colours, tastes and textures this food group offers.

To eat well start by following these easy tips from Canada’s Food Guide:

• Eat at least one dark green and one orange vegetable each day.
• Go for dark green vegetables such as broccoli, romaine lettuce, and spinach.
• Go for orange vegetables such as carrots, sweet potatoes, and winter squash.

• Choose vegetables and fruit prepared with little or no added fat, sugar or salt.
• Enjoy vegetables steamed, baked or stir-fried instead of deep fried.

• Have vegetables and fruit more often than juice.

Grain Products

Did you know that grain products, particularly whole grains, are a source of fibre and are typically low in fat? Fibre rich foods can help you feel full and satisfied. A diet rich in whole grains may also help reduce the risk of heart disease.

To eat well, start by following these easy tips from Canada’s Food Guide:

• Make at least half of your grain products whole grain each day.
• Eat a variety of whole grains such as barley, brown rice, oats, and quinoa and wild rice.
• Enjoy whole grain breads, oatmeal and whole wheat pasta.
• Choose grain products that are low in fat, sugar or salt.
• Enjoy the true taste of grain products. When adding sauces or spreads, use small amounts.

Milk and Alternatives

Did you know that milk and alternatives contain important nutrients that are good for your bones? Having milk or fortified soy beverages every day provides the nutrients that you need for healthy bones and optimal health.

To eat well start by following these easy tips from the Food Guide:

• Drink skim, 1% or 2% milk each day.
• Have 500 mL (2 cups) of milk every day for adequate vitamin D.
• Drink fortified soy beverages if you do not drink milk.
• Select lower fat milk alternatives.

Meat and Alternatives

Did you know that meat and alternatives provide protein, fat and many other important nutrients including iron, zinc, magnesium and B vitamins? You don’t need to eat large amounts from this group to satisfy your nutritional needs.

To eat well, start by following these easy tips from the Food Guide:

• Have meat alternatives such as beans, lentils and tofu often.
• Eat at least two Food Guide Servings of fish* each week.
• Choose fish such as char, herring, mackerel, salmon, sardines and trout.
• Select lean meat and alternatives prepared with little or no
  added fat or salt.
• Trim the visible fat from meats. Remove the skin on poultry.
• Use cooking methods such as roasting, baking or poaching that require little or no added fat.
• If you eat luncheon meats, sausages or prepackaged meats, choose those lower in salt (sodium) and fat.

Oils and Fats

There are different types of fats in foods including saturated, unsaturated and trans fats. Choosing the right amount and types of oils and fats can lower your risk of developing certain diseases such as heart disease. For good health, include a small amount of unsaturated fat and limit the amount of saturated and trans fat in your day.

Include a small amount – 30 to 45 mL (2 to 3 Tbsp) – of unsaturated fat each day to get the fat you need. This amount includes oil used for cooking, salad dressings, margarine and mayonnaise.

Unsaturated vegetable oils include:

• Canola
• Corn
• Flaxseed
• Olive
• Peanut
• Soybean
• Sunflower

Limit butter, hard margarine, lard and shortening.

Beverages

Drink water regularly.

• It’s a calorie-free way to quench your thirst.
• Drink more water in hot weather or when you are active.
• Young children and older adults are at higher risk of becoming dehydrated and need to be reminded to drink fluids throughout the day.