New article

I am a contributing author for a new magazine in Calgary for small business owners. Please have a look at this issue, it is full of great articles to help you with your small business.

Workout in the park

With the summer winding down, here is another installment of workout in the park. This can be done at any local park, playground or school. Bring the kids and let them play while you show them that you are taking care of yourself. This will instill great values in them about healthy lifestyle!!
This is an intermediate to advanced program, if you are a beginner, be careful!!
Frequency: you can do this one 3-5 times a week if you like
Intensity: 220-age is top of heart rate intensity. Never go higher than that!!
Time: complete each one for a minute, repeat 3-5 times as level allows.
Type of Exercises:
1. Jumping jacks
2. Squats
3. Crunches
4. Push-ups
5. Step ups (picnic table seat)
6. Walking lunges 1 1/2’s. Step, lunge so back knee touches ground, lift up like you are going to take your next step, as you get to the top of the lunge, stop and bring the knee back to the ground again (like a pump), then take the next step.
7. Mountain climbers
8. Bicycles- lying on your back, hands by ears, touch opposite elbow to knee and alternate.
If you are unsure of ANY of the exercises, google it, there are a million demonstration videos online!!
Have fun and stay strong YYC!!

Hydration is very important!

With the weather in YYC being hot, humid and smokey these past few days I thought it important to give a reminder on hydration.

Did you know that dehydration is one of the leading causes of muscle cramping?

Keep the fluids up, especially water, and watch the high calorie drinks as well. Although good for long distance athletes, drinks like Gatorade and powerade are full of sugar AND salt!! Watch the intake, it can add up quickly!
Stay hydrated with approximately 2-3 litres of h2o a day. Of course the exact number depends on height, weight and activity level.
Consult an Exercise Physiologist or Registered Dietician for accurate numbers via scientific formulas.
Stay healthy and hydrated…
Stay strong YYC!!

Refocus-Calgarians, Stampede is over!

Well, now that stampede is over, Calgarians can get back on track. Revisit a fitness goal you would like to hit by September and put the plan in motion. Let’s make this the healthiest city in the country!!
Here is a basic, no equipment workout to jump start you back into shape.

Do each exercise for one minute (30 sec for beginners)
Do the entire workout through, then start over. Beginners once or twice, intermediates two-three times, advanced 5 times.
Do an ample warmup before you start please!!

1. High knees (running on the spot)
2. Squats
3. Mountain climbers
4. Push-ups
5. Crunches or partial curl ups
6. Lunges
7. Narrow grip push-ups (against a wall if you need to)
8. Jumping jacks

You should always take 5 min to cool down. This allows your body to return to a normal or non-exercising state. A nice light stretch is always a good way to help decrease soreness the next day as well.
Drink lots of water to stay hydrated, temperatures are to stay up there for the next few days!!
Stay strong YYC!!

Blog talk show appearance next week

Hello all,
Would like to invite everyone to join me as I am interviewed by Phoenix for a blog talk radio show.
I will be talking about how to stay fit and healthy while running your own business.
Tuesday June 24 at 7pm.
Here is the link, hope you tune in for a listen!!
Stay strong YYC!!