Your Brain Loves it When You Move!

brain weightsDo you know that when you exercise, you can regenerate brain cells?

When you exercise, you also release serotonin, which improves your mood!

Endorphins get released when you exercise, which dulls the sensation of pain, especially for those who suffer with arthritis.

During and after exercise, dopamine is released, which improves motivation, focus and learning ability.

Norepinephrine is also released during and after exercise, which improves perception and your attention span.

The brain’s learning and memory part, the hippocampus, grows in size with regular exercise.

Exercise also helps your hormones regulate better, providing mental clarity and repairing the neurons in the brain from degeneration.

We don’t know about you but we want to stay sharp as well as staying fit as we age so we encourage you to make exercise a daily part of your lifestyle.  We would love to help you get started!

brain before and after exercise

Sleepless in ____________.

sleep mask

I use one of these to help me sleep.  I am sensitive to light and prefer to sleep in a darkened room.  Summer morning sunrises I love but I don’t like the sun streaming into my face at 5:30 a.m. in my southeast facing bedroom so these are a necessity.

How well you sleep influences a lot of things.  How you perform throughout the day.  Your ability to focus.  Your mood.  It influences your food choices.  Your ability to recover from the flu or a cold.

I have always been a light sleeper so the sleep mask helps but so do these little guys because I sleep next to an occasional snorer.  I also wake up easily from traffic noise and the birds who want to announce their arrival in the large pine tree across the street.  So, ear plugs to the rescue.

earplugsI don’t have trouble falling asleep but for those who do or need a nice little ritual to help them fall asleep, the Nightwave light will help lull you into a peaceful slumber with its gently pulsing light.  It puts your brain into a delta state, which is the most restorative of brainwave patterns, encouraging healing, deep relaxation and the release of growth hormone, which becomes more scarce as we age.


nightwaveWhatever remedy you choose to aid you in a peaceful sleep is as individual as you are.  I also wind down with a book and that is a real book, printed on paper and not an e-reader, which is a screen that almost guarantees you will experience a less sound sleep.  We also minimize our screen use 1 hour before bed and keep the clock face turned away to the wall and any ambient light is kept to a minimum.  Black out curtains or blinds will work to keep the bright sun out of your bedroom if your room is a south-facing exposure or west-facing.

Lacking a good night’s sleep is often the reason why you can’t lose those last 10 pounds.  The practice of good sleep hygene is essential to your health so try some of these tips here if you are having trouble with your sleep.



home work outThe majority of our clients that we have, work out at home with their own equipment.  We are experts in teaching you how to fitness train at home, because that is where we do our own training for 65 – 70% of our time.  We do also go to a gym primarily to use some machines on occasion and to lift heavier weights than we have at our studio to challenge ourselves.

Gym workouts offer a more social aspect to fitness training but when you socialize, typically you spend less time training, thereby reducing the effectiveness of your gym workout.

A lot of the gym equipment looks nice but it may not work well with the human anatomy and the intricacies of our muscles and joints, especially if you are a taller or a shorter individual.  Jack and I usually choose free weights (dumbbells and barbells over machines) and we combine that training with body weight exercises.  We also throw in some brief interval training to warm up before we start our workout at home or at the gym.

At home, while you are exercising, you will be able to stay focused and should have a faster and more effective workout.  In the gym, you can have many interruptions such as other people wanting to work in with you on equipment or people interrupting you to socialize.

If you are into interval training, Tabata or HIIT training, circuit training or supersetting and giant sets, at home is the best place to do these kinds of workouts as if you do these workouts at a gym, typically not all the equipment you need is available at the time you need it.  Many of our clients do Tabata training, interval and HIIT workouts, circuit workouts, giant sets and supersets at home in our exercise programs.  They can get a whole workout done in 1 hour, sometimes even 45 minutes.  We also teach our clients how to stretch after a workout, which is important for recovery as well.

Home workouts offer you the chance to exercise without egos working out nearby, trying to impress!  However when we do see this in the gym, it brings value to the gym workout because of the entertainment it provides!

A serious disadvantage to workouts at the gym is the rising cost of memberships, lack of equipment maintenance in some gyms and the limited amount of time that you can actually get a good workout in due to the crowds in the gym at peak hours.  Sometimes the commute to the gym after work and the changing into workout clothes can add extra time onto that gym workout and then you have to do it all over again, to go home.

Home workouts are very practical and effective.  If you want to save some money, work out at home and reap big benefits and great results!  Talk to us to help you to get started – we would be happy to assist!

Float Therapy

float ladyWhat a great way to start the New Year!

Jack and I have been doing floatation therapy since the summer of 2015.  We do it for many beneficial reasons but one of the benefits is better sleep and being able to get into a relaxed state of mind.  We also like to do it to replenish our magnesium levels, which in many people is deficient.  I find that if I have any aches or pains or tension of any kind, that a float just takes it all away completely.  If you book your float to coincide with bedtime shortly after the float, you will have an amazing sleep.  A float helps promote deep relaxation which is all too evidently missing with our busy, fast-paced lifestyles, over-stimulation with noise all around us, too many screens and even poor nutrition choices.

We book a float once at month at Float Wellness in Sherwood Park.  It is an oasis of calm there and we always have a different experience each time we float.  The last float I had in December, I had so much creative energy the next day that I wrote several programs for clients workouts.  The float in November was vastly different in that I fell asleep in the tank for 90 minutes and awakened when the music came on.

Why not book a float today and use it to visualize some of those goals you want to achieve for 2016!

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