Get into the Groove

Get into the Groove
Moving to the music can make you happier, smarter, and a whole lot healthier—so just dance!
 Whenever the super-stressed residents on Grey’s Anatomy bust out in an impromptu dance party, it must be because they know how healing it is—they are doctors, after all (well, TV ones, at least)! Truth is, shaking your booty is remarkably healthy, and not just in a fitness-and-weight loss kind of way. Dancing can preserve your brainpower, improve your outlook, grow your social circle, and protect your most important organs…even if you have no rhythm.
Get into the Groove

Born with a Beat
Ever wonder why the second you hear, say, Beyoncé’s latest chart topper, you automatically start tapping your feet or otherwise moving to the beat? “It’s an instinctive response,” says Costas Karageorghis


Getting dumped ignites a series of reactions that ends up feeling like a full-body blow.
We tell you why love can hurt.

The second he said adios, your adrenal glands started churning out the hormones cortisol
and adrenaline, the costars of the body’s fight-or-flight stress response.
Depending on how bad the breakup was, your stress hormones are anywhere from simmering to skyrocketing (a reaction that, like all of the below, can settle down after a few days or last for years)—and they’re likely ratcheting up your blood pressure.

Spice Sanctuary: The Spice Paradise

Spice Sanctuary: The Spice ParadiseSpice Sanctuary: The Spice Paradise
Whether it’s cardamom, saffron, or that spice that you used once for that recipe you cooked way back when, most of us can admit to having one or two spices sitting in our cupboards that
aren’t getting much love. Guilty? I know I am.
But, not to worry, Trusha Patel, owner of Spice Sanctuary, is not only providing Canadians with quality, organic spices, but she’s also teaching us how to use them in easy, everyday ways.
After moving to Canada from the United Kingdom in 2009, Patel just wasn’t getting enough depth and flavour with the spices that she was cooking with. Because her biggest hobby was cooking and creating her own dishes, Patel started searching for wholesome spices and continually found that the quality and purity of the spices that she was working with were lacking. When she realized that sourcing and selling the best quality spices was something that she wanted to pursue herself, the entrepreneur started researching harvesting methods, grades, and spices that she wanted to bring in.
“One thing that really struck me was that nobody was providing any transparency on the spices that they were offering. I knew from the beginning that my primary focus would be to ensure that the spices I sold would be pure and organic, and I wanted to make sure that farmers had fair trade practices in place.” Failing to find one supplier that could provide her with the spices that she wanted in the grade that she needed, Patel refused to compromise quality and freshness for convenience and chose separate suppliers to ensure the delivery of top quality products.
Though the initial start-up stages proved to be challenging, since Patel knew little about rules, regulations and certifications in Canada, she persevered to find the best
quality spices and did everything that she could to support her new home. “I knew that I not only wanted fresh, organic spices and that I wanted to provide transparency, but I also
knew that I wanted to support local. Everything is packaged here in Canada. I buy in bulk from Europe, India and Sri Lanka, and once they arrive, they are packaged in a certified organic facility in northern

Spice Rubs and Marinades

Spice Rubs and Marinades
What are rubs, brines and marinades and how are they used?
Answer: Spice rubs, marinades and brines are some of my favourite cooking practices using everyday. It’s the opportunity where any cook can be creative in manipulating the texture,
tenderness and most importantly, flavour of meat. They can also help transform tougher cuts of meat into a melt-in-your-mouth meal, plus they are easy to make.
Spice Rubs and Marinades

So, let’s start with brines and marinades. Basic brine is a saltwater solution, usually 3% salt to water weight (the brine should taste like sea water).

Sports Massage Therapy

Sports Massage Therapy
How massage therapy can help your PT business
There is no doubt that the fitness market is becoming more saturated with personal trainers, and as a result, their clients are becoming more selective.
Sports Massage Therapy

PTs who take time to analyse the current climate are recognising the limitations of business models which are predominantly focused on physical performance, and are shifting to models which focus on the overall wellness of clients. In doing so, they are identifying opportunities for developing a stronger marketing strategy, and key to this strategy is massage therapy.

Powerbag Workout

Powerbag Workout
The Powerbag was developed back in 2003 and is one the most versatile pieces of equipment on the market today.
A sand filled tube design which is soft to the touch, Powerbags are available in a number of different weights ranging from 5-35kg.
Put your body to the test with a Powerbag workout that targets every muscle in the body and takes you into the world of functional training.
One of the great things about Powerbags is that you can really be aggressive when training with them, as they are specifically designed to be strong enough to drop, throw and punch.
I wanted to put a little workout together using some of my personal favourite Powerbag
exercises. I’ve kept it simple by using timed rounds - so you’ll need a stopwatch!

Floor to Shoulder
Floor to Shoulder

The aim of this

The Hypopresive Method: Interview with Kaisa Tuominen

The Hypopresive Method: Interview with Kaisa Tuominen

The Hypopresive Method is a revolutionary programme of abdominal training with both therapeutic and performance-enhancing benefits. Developed by Dr. Marcel Caufriez in Spain in the 1980s, it focuses on strengthening the pelvic floor, abdominals and core muscles with exercises that stimulate reflex muscle contractions. The benefits are many and varied, ranging from increased muscle tone to enhanced sexual function.

The Hypopresive Method: Interview with Kaisa Tuominen

Although the Hypopresive Method has been an integral part of physical therapy training in mainland Europe for many years, this approach is new to the UK market. Not only is the method evidence based, but the way that the techniques address posture, abdominal

The health care challenge

The health care challenge
 time to stick our necks out
 Slow-motion catastrophe
Our society faces a rising tide of chronic ill health. We are in the midst of what can only be
described as an epidemic, or what the Director General of the World Health Organisation
has called ‘a slow-motion catastrophe’ of chronic noncommunicable diseases.
The health care challenge

This catastrophe has been driven by a number of global trends (e.g. an increasingly
aged population and rapid, often unplanned urbanisation) but perhaps central to it is what has been termed the ‘globalisation of unhealthy lifestyles’ - poor eating habits and decreasing physical activity.
People, are living longer than ever but often in poor health and sustained by a medical profession increasingly skilled in the management of illness.

Programme design for low back pain

Programme design for low back pain
Course Lead for Exercise Management of Low Back Pain
Any programme of exercise for the client with low back pain (LBP) should have an emphasis on education, rehabilitation, and continued management. The use of ‘active rehabilitation’ or so called ‘reactivation’ is strongly advocated and serves as a useful model for the exercise
professional; within this approach there should be an emphasis on patient/client
responsibility and on-going self-management.

Programme design for low back pain

Why is self-management of LBP important?
If health and fitness professionals are to appreciate how chronic pain and disability develops
they will be better placed to play an active role in the prevention and management
of low back pain. Key to this is understanding the distinction between a biomedical and a
biopsychosocial approach to low back pain management.

Partner up Workout

The fitness industry is fast moving, and as such, personal trainers should
always look for ways to keep training fresh and appealing. An effective,
but often understated method of training is to partner up with a friend and workout
together. Not only will this result in creative thinking around training and exercise, it’s also fun!
However, there are some pros and cons to having a training partner, and it’s important to find the right one. If you do, your fitness can improve significantly; if the goals
and objectives of each partner are different, there is a strong risk that fitness and motivation will decrease.
Here’s an example of a partner workout that you can try. Warm up using any form of
cardiovascular exercise, e.g. jogging, skipping or step ups, until your body is warm. Follow this up with dynamic stretching before starting the main workout.
Warm up using any form of cardio, e.g. jogging, skipping or step ups, until your body is warm and then perform some dynamic stretches before starting your main workout.

Medicine ball touches
Targets chest, triceps and core

Medicine ball touches

Medicine ball touches

Begin in a push up position with the medicine ball between your hands. Keep the core engaged as your partner picks up your legs (wheelbarrow position).

Interview with an expert: Lee Saxby

For many years now, the fitness industry has embraced the importance of research, which in turn has driven technological advancements in exercise equipment design.
While the need for equipment driven training methods will always be popular, it is nevertheless refreshing to see that bodyweight training is fast becoming an integral part of many exercise programmes.
Interview with an expert: Lee Saxby

However, among the multitude of bodyweight approaches that are widespread in the industry,
running technique is often missing or understated. Is this an oversight on our part, or do
Do we assume that running is not a useful skill to master?
From a developmental perspective, learning to run has a number of pre-requisites:
we learn to crawl, squat, stand, walk and jump, before we learn to run. However, as functioning adults it’s easy to assume that we have mastered these


NutriBullet 1 Small Handful of Strawberries
1 Small Handful of Blackberries
1 Small Handful of Blueberries
1 Small Handful of Raspberries
1 Handful of Kale
1 Handful of Spinach
5 Ounces of water
Again, I like this recipe for the color.

It has a nice dark red color, which is nice.
With the NutriBullet, it’s the same as eating every-thing whole...there is nothing lost in the conversion from a solid to a juice so you are getting the skin and the pulp of each fruit and vegetable.
The water is thrown in to thin everything out so that you aren’t drinking a think vegie and fruit shake.
Here’s the breakdown of the Daily Value %

Hamilton Beach Big Mouth Pro

Hamilton Beach Big Mouth ProHamilton Beach Big Mouth Pro
1/4 Head of Cabbage
2 Medium Granny Smith Apples
1 Handful of Kale
1 Handful of Baby Spinach
1/2 Lime
2 Celery Stalks
1 Handful of Parsley

I like this recipe for the color, it’s a nice green.
I’ve made some juices that end up with a brown or some unknown color and thought they are healthy it’s just not a good look.
I’m not going to lie, the after taste is awful because of the cabbage but it’s the cabbage that gives this juice it’s blast of energy due to the B6.
The original recipe calls for just the cabbage, spinach and kale.
I usually switch out the celery with cucumber and the apple and lime are just for a taste.
Most importantly here’s the vitamin and mineral breakdown…

World Health

Alright fellas no matter how old you are...none of us are getting younger.
We live in a society here in the United States where there is a dozen fast food restaurants usually about 20 minutes away.
World Health

This has lead to the United States being listed at number eight on the World Health Organization’s list of the most obese countries.
It’s a worldwide epidemic.

 7.1 Million people will die from heart disease.
 By 2030 it’s estimated that 11 million people will die from cancer.
 By 2030 336 million people will be diabetic.

All because 2/3 of Americans over 20 are obese!
What can we do to solve this?
The obvious answer is diet and exercise...there’s nothing wrong with that.
But what type of diet? What type of exercise?
We also live in a society where there are a new diet and a new exercise program that guarantees all kinds of incredible results almost weekly.

Top 10 mistakes personal trainer

Top 10 mistakes personal trainer

A worthy goal for any dedicated personal trainer is to search for the perfect
system that ensures continual business success. But is there one system that can assure this, or will true success come from experience, a willingness to evolve, and the ability to learn from mistakes? Being open to occasional    failure and having the strength to view this as an opportunity to grow is a virtue that will keep trainers heading in the right direction.
Top 10 mistakes personal trainer

With that in mind here are ten common personal training mistakes, along with potential solutions and workarounds.
1 Singling out a narrow target market.
Many PTs do not teach group sessions, although PT and group exercise are complementary to each other. With this in mind, it makes sense that service offerings cater for both of these possibilities. The up sell opportunities from solo PT to group sessions to find new one-to-one clients are incredible; the audience is already interested and so converting/upgrading client offerings are easy, and great for business. Also, having a range of class and solo PT service offerings brings refreshing variety to the day job and more stability to potential revenue streams.

Should I become a Strength and Conditioning coach?

Should I become a Strength and Conditioning coach?
Course Lead for Strength and Conditioning
 Nowadays, many people use exercise to help improve their abilities in a chosen sport, as
well as to stay fit and healthy.
There is also a section of the population that participates in sport as a career, and for these people applied strength and conditioning (S&C) is considered a crucial part of their everyday life. But how do the skills of the S&C coach differ from those of a personal trainer, and can S&C enhance the career of a PT?
Should I become a Strength and Conditioning coach

 Difference between the S&C coach and PT
From the outside looking in, both of these professions deal with very similar people and do very similar jobs, so it is important to understand the key differences between the two roles before deciding on whether to pursue a particular route.
Fundamentally, both roles deal with a person’s ability to meet the demands of their environment without undue stress, and this is the first point to consider. Most clients in the hands of a PT will want some sort of improvement in their general lifestyle, physical health, and risk of disease.

Pure and simple

Pure and simple
Successful weight loss through good nutrition
Course Lead for Advanced Nutrition Courses
For the past thirty years there has been a gradual increase in the levels of obesity in
the UK and other developed countries.
Pure and simple

To paint a clearer picture, in 1980 the obesity rate in the UK was approximately 6%; in 2010 it was 26%. As of 2010, according to the Health Survey for England (HSE), the percentage of the population who have a body mass index BMI in excess of 25 is approximately 62%.
There are many reasons why people want to lose weight, including health factors and aesthetic objectives. However, to maximise effectiveness, it’s also important to consider the method by which effective weight loss is achieved, and for the majority of people, the preferred method is calorie restriction.

Exercise Referral

Exercise Referral
Helping those who need it the most Ben Roughton
Course Lead for Exercise Referral
Exercise Referral

Over the past decade, the concept of exercise referral has grown from a relatively minor and understated service to an important and highly relevant provision.
Central to this change has undoubtedly been a better alignment of the medical profession with the fitness community, and such collaborative efforts have led to better standardisation of training and subsequent care of those within an exercise referral scheme.
Much of the success of any exercise referral programme relies on understanding that exercise referral is more than just recommending exercise - it is a multidisciplinary process that involves structured medical  and exercise management.

Deck of cards Workout

Deck of cards Workout

If you are looking for an effective workout that takes away all the planning, then here’s one that just involves a pack of cards and a little imagination.
Begin by selecting four exercises - one for each suit. These can be any exercises you
wish, but to keep things balanced, it’s worth choosing two upper body dominant and two
lower body dominant exercises. To perform the workout, simply pick cards from the deck one at a time and perform the chosen exercise for the number of repetitions shown on the card. For example, if push ups are assigned to hearts, then the 6 of hearts equates to 6 push ups. A
few extra considerations on card numbering:
picture cards are ten reps and aces are eleven reps.
 As an optional extra, you can include both jokers as wild cards and assign a whole body
cardiovascular exercise to these - every time a joker comes up, perform 25 reps of the chosen
exercise, or even 50 reps if you’re feeling brave!
Beginning the workout by warming up using any form of cardiovascular exercise, e.g. jogging, skipping or step ups; follow up with some dynamic stretches before starting the workout.
Then shuffle the pack and start picking cards one by one until all the cards have been selected.
This may last as little as 20 minutes through to an hour, depending on the exerciser and their
level of fitness. To motivate yourself, why not time yourself and aim to beat this next time you perform the workout.
Sample workout
Try the following workout to get you started:
• Press ups = Hearts
• Renegade rows = Diamonds
• Squats = Spades
• Jumping lunges = Clubs
• Burpees = Jokers

Press ups

Press ups
Press ups

Begin in a push up position with hands shoulder width apart, and the core engaged. Bend the elbows and lower the body towards the floor in a controlled manner. Return to the start position and repeat.
The push up can be made easier by performing the movement on your knees.

The Benefits of Exercise to Music

The Benefits of Exercise to Music

A revolutionary group exercise phenomenon is taking over the health and fitness industry
The Benefits of Exercise to Music

long gone are the high cut leotards and countless grapevines to cheesy tunes. Welcome to the new look of Exercise to Music (ETM), one that is not only suitable for all ages, genders and fitness levels, but could quite possibly be the answer to improving the nations physical, psychological, and emotional health.

What is Exercise to Music (ETM)?
In its purist form, ETM is a group workout class led by a qualified ETM instructor in time to the music. However in the 21st, century, the ETM class is much more than this simple definition. It’s a fun, exciting and time-efficient workout that pushes the body and challenges the mind. Whether the goal is to sculpt the body, release stress, burn calories, learn a dance, or simply to enjoy exercising, there are endless opportunities to cater for everyone’s needs.

Skin Fitness

Skin Fitness
Over the past 20 years I have been surrounded by gym-goers that have many common goals. Whether it is weight loss, keeping muscles toned, feeling energetic or reducing stress, everyone wants to look and feel their best. Many years ago, gym fashions were not what they are today but Lululemon has changed the look of everything about gym fashion.
Not only does Lulu look amazing and perform well but the fabrics they make their clothing with are excellent at keeping moisture away from our skin.

Skin Fitness

So with everyone dressed and color-coded in their matching Lulus, working out to achieve their best body, I went in search of more knowledge on how our skin could stay as youthful and fit as our bodies, as well as be protected while we are vigorously sweating and exercising so hard.
I was introduced through a friend to a woman named Dana Whalen. The first thing I said to her was, “What do you do to your skin? I need to know!”

The skin gym concept

The skin gym concept
For this issue, I thought it would be nice to introduce an age management concept that is as applicable to men as it is to women. While I see an ever-increasing number of men in my practice having various cosmetic procedures, the area where the growth of male visits has skyrocketed is in non-surgical facial rejuvenation. For all you men and women visiting the gym to stay buff, here is the answer for keeping your jaw line as chiseled as your abs.
 the skin gym concept

Of all the positive feedback I receive from my regular health and beauty contributions to 25A
magazine, more than half come from fellow gym members who regularly find me on a front row bike in spin class. I am there because I firmly believe that in order to stay feeling youthful and fit, a lifetime commitment to regular exercise is essential. Almost everyone else in the modern world knows this as well. The paradigm of nutrition and exercise being the mainstay of fitness has become quite well established. But here is the irony: the exact same paradigm applies to keeping our facial appearances youthful and ‘fit.’ I’d like to share with you, my readers, a concept we have been practicing in

Trendy Eating

Trendy Eating
Coconut waterWhile looking trendy on the outside with fall fashion, why not feel trendy on the inside as well? Although food crazes come and go, some current popular foods on the market have real health benefits that make them worth your time and money. Here are six trendy foods that are not only good for you, but they taste great, too!

1   1)    Kale chips

Kale is a leafy green vegetable that becomes a crispy snack when baked.
Kale chips are low in calories, fat and sodium but high in vitamins and minerals, making them the

Naturally Happy

Naturally Happy
Welcome to short and dark days, endless to-do lists and spirit numbing traffic. If the hubbub of the holidays leaves you more stressed than merry, you’re not alone. A survey by the National Women’s Health Resource Center revealed that almost two-thirds of the respondents experience holiday depression. Still, these feelings are hardly seasonal; stress and fatigue can strike on any given day. If your depression is ongoing and significantly interferes with your work or relationships, you may need clinical treatment, so talk to your doctor about options. But if the occasional bad day (or week) is taking too much of an emotional toll, these natural
mood boosters may be the best gift you can give yourself—and your loved ones—this season.

Naturally Happy

Get involved
One good way to lift a blue mood is to get involved in your community, and the holidays offer plenty of opportunity. In a study of more than 2,500 people published in the Journal of Health and Social Behavior, researchers found that volunteer work enhanced six aspects of personal wellbeing:
happiness, life satisfaction, self-esteem, sense of control, physical health and depression relief.

How can I treat indigestion?

How can I treat indigestion?
Three experts share holistic fixes and prevention tips.
An Ayurvedic practitioner says:
In Ayurveda, there are three varieties of indigestion: irregular digestion (when even a small amount of food turns into the gas), hyper digestion (when too much hydrochloric acid in the stomach causes heartburn) and hypo digestion (when too much mucus in the stomach creates a “heavy” feeling after eating).
How can I treat indigestion?

Treatment: Explain your eating and sleeping patterns to a practitioner to identify your type. For irregular digestion, stick to a regular eating and sleeping routine. Adding bitter foods
to your diet will ease hyper digestion, and for hypo digestion, eating hot foods will help dissipate mucus.
Self-help: Eating breakfast, lunch and dinner around the same time every day—and going to bed at the same time each night—optimizes digestion and can ease symptoms.