Overcome top barriers to exercise

All of the lastest health and wellness tips and information for the 50+ Is this email not displaying correctly? View it in your browser.

http://www.facebook.com/vintagefitness Follow on Twitter Forward to a Friend Try a no commitment ‘taster’ session Vintage Fitness wants to limit the barriers to exercise for you so have created a ‘taster’ single personal training sesison at the same cost as a block of sessions http://www.vintagefitness.ca/senior-personal-training.aspx Vintage Fitness Aquafit Class Mondays 4-5pm In Etobicoke Join us for a free class http://www.vintagefitness.ca/seniors-aquafit.aspx Lastest Blog news http://www.vintagefitness.ca/senior-fitness-blog.aspx I write articles every Friday in my blog.  The last couple of blogs include: Best way to use your cardio equipment Exercise is good for your brain as well as your body How to start an exercise program Sitting too long can make you sick Coming soon By the end of March, all personal training sessions and group classes can be booked, cancelled and rescheduled on-line! On-line gift certificates will be ready for Mothers Day at  http://www.vintagefitness.ca/senior-fitness-products.aspx Why don’t we ‘just do it’? The Cancer, Diabetes, Heart and Stroke, Parkinson’s, Osteoporosis Societies as well as doctors and psychologists all tell us to exercise 30 minutes most days of the week yet 48% of Canadians are inactive and 25% sit for most of the day (Statistics Canada).   To be considered ‘active’ you need to expend the number of calories needed to walk and hour a day or jog for 20 minutes per day; ‘moderately active’ means walking 30 minutes a day or taking an hour-long exercise class three times a week and ‘inactive’ means using less calories than it takes to walk half an hour a day.  The good news is that older ( 65+) Canadians fare a bit better than the average with 43% inactive but surprisingly  49% of 55-62 year olds are  inactive. The barriers to exercise can be complicated and diverse.  From my 20 years experience in the fitness industry the top ones are: 1. I don’t want to hear it:  The weight of evidence to support regular exercise is so extensive that it is hard to escape from but the choice to include exercise into your lifestyle is not an easy one so some people decide that the effort isn’t worth it for them. Solution:  This is a tough one that comes back to your personal value proposition.  I find that when people realize they can add years to their lives, feel better, look better and prevent many diseases they decide that maybe it is worth the effort. 2. I am not an ‘exercise’ person Solution: It doesn’t matter if you are not sporty and don’t approve of Lycra as a fashion statement, you need to find an exericse that can work with your life and make it happen. 3. I don’t know where to start: The amount of information on exercise is overwhelming and can cause people to give up before they get started.  Questions like how much exercise should I do, what kind is best  and  for how long have conflicting and sometimes confusing answers. Solution: Try not to get too bogged down with the technicalities and latest fitness trends.  For health benefits, exercise 30 minutes most days of the week including 2-4 strength training workouts and some stretching.  For weight loss, bump the number to 60 minutes of exercise most days of the week. 4. I don’t have the money Solution: If you really don’t have the money for paid exercise design your own program with free activities such as walking, strength training at home and some simple stretches.  For many Canadians, they have the money to spend on things that they enjoy such as hair cuts, massages and vacations but don’t want to part with it for exercise which can feel like hard work.  It comes back to the value proposition of exercise, if you believe in the immense benefits that exercise can bring to your life the costs are put into perspective. If you need advice or help setting up an exercise program don’t hesitate to e-mail me at erin@vintagefitness.ca

follow on Twitter | friend on Facebook | forward to a friend www.vintagefitness.ca (416) 951-7978 Our mailing address is: Vintage Fitness 2100 Bloors Street West Unit #6, PO Box 147 Toronto, Ontario M6S 5A5 Get a 20% discount on the home exercise DVD “strength and balance” by clicking here now  unsubscribe from this list | update subscription preferences | view email in browser

Why exercise in water

facebook.com/vintagefitness Follow on Twitter Forward to a Friend Vintage Fitness Aquafit Class Mondays 4-5pm In Etobicoke Join us for a free class http://www.vintagefitness.ca/seniors-aquafit.aspx Personal training in the water Did you know that we offer personal training in the water? Clients with arthritis, injuries that become sore with impact and people that simply love the water and want to take advantage of their condo pool with maximum benefits are good candidates for personal training in the water. Top myths of water exercise Most people find water relaxing and soothing whether it is in the bath, ocean or pool.  Exercising in water has the same relaxing benefits without the strain on the joints as land exercise.  There is quite a bit of confusion and misinformation about water exercise.  Water exercise, like exercising on land,  should be specialized and tailored to your fitness goals–don’t just sign up for a local general class and assume that it will be right for you. Len Kravitz, a well known name in exercise research, reviewed latest scientific research about the physiological effects of aquatic exercise. http://www.unm.edu/~lkravitz/Article%20folder/aqua.html Top myths about exercising in water and the scientific truths: 1. Water exercise is only for ‘old’ people who are unfit: Study done by Mary Sanders 1993 broke participants into a younger group (28+/- 6 years) and an older group (52 +/- 6 years).  Both groups did shallow water exercise 3 times a week and maintained 74-84% of their predicted heart rate.  The younger group increased their cardiovascular endurance by 13.7% and the older by 8.8%.  The reason for the lower increase for the older group is their lack of strength at the start of their program.  The results conclude that both young and old will benefit from water exercise. 2. There isn’t enough cardio work in water Research comparing deep water running to treadmill running in competitve runners concluded that “deep water running created physiological stimuli necessary to facilitate the maintence of running economy”.  The scientific research jargon just means that if competitve runners can use deep water running as a part of their cross training and keep up their speeds up than it is definately an effective cardio training tool.  In fact a study with 49 untrained women exercising 3 times a week comparing shallow water aqua exercise compared to land based work showed similar gains in aerobic fitness (Hoeger et al 1992). One reason that this myth exists is that heart rate response does drop in water due to the hydrostatic pressure of the water BUT the training effects and increases in aerobic fitness do occur. 3. I won’t burn enough calories doing water exercise Here is a list of number of calories burned in various activities: Aqua exercise:  5.7-6.5 kcal per min Aerobic dance: 6.2-6.6 kcal per min Circuit training  5.1-6.1 kcal per min Step aerobics    6.7-7.7 kcal per min Running             11.4 kcal per min (9 min mile) Running              8 kcal per min (11 min mile) Walking              4.7 kcal per min Deep water walking                8.8 kcal per min 4. I won’t gain strength with water exercise Eight weeks of shallow water exercise with a group of women with low fitness levels to start show an strength increase of 180% with older women in their chest!!  If the main reason that you are joining water exercise is for strength gains make sure that there is enough slow movement working against the resistance of the water as well as equipment such as water gloves, bands and noodles.  Water is 800 times as dense as air!

follow on Twitter | friend on Facebook | forward to a friend www.vintagefitness.ca (416) 951-7978 Our mailing address is: Vintage Fitness 2100 Bloors Street West Unit #6, PO Box 147 Toronto, Ontario M6S 5A5 Get a 20% discount on the home exercise DVD “strength and balance” by clicking here now  unsubscribe from this list | update subscription preferences | view email in browser

Tips from someone who achieved their resolutions last year

Making resolutions work IN THIS ISSUE Menopause Bootcamp Fit for travel kit Making resolutions work QUICK LINKS Register Now Toronto Star Health Zone See the monthly schedule at www.vintagefitness.ca Get the location for the menopause program Physioplus Health Group JOIN OUR LIST Menopause Bootcamp Classes starting   Exercise and Education series that will make you look trimmer, feel better and learn the best way to manage menopause. Class Location: PhysioPlus (Jane/Bloor) Start Date: January 25th 2011 7:30-8:30pm To Register: Call 416-760-8280 E-mail PhysioPlus Fit for Travel     Kit Includes: ü Home exercise DVD üExercise band ü Door anchor for the exercise band üSmall exercise ball designed by centre for activity and aging ü Tailored “do anywhere program” designed by a personal trainer üExercise guide for the plane/car to ensure that you arrive feeling loose and energized Cost: $100 (plus taxes and shipping) e-mail erin@vintagefitness.ca to order Issue: # 17 January 2011 Greetings! Welcome to the January Vintage Fitness Newsletter full of information about health and wellness for people over 50.  This month gives you tips from a role model who achieved her resolution after 20 years of trying! Making resolutions work Cathy Kelly knew that she needed to make some changes when the scale hit 200 lbs. She was  afraid of failing because she tried to lose the weight for over 20 years. Her daughter, Kelly, knew her struggle and suggested a Vintage Fitness gift certificate as a Christmas gift last year.   Cathy remembers balking at the idea because she was embarrassed to own up to where she was. “I decided I would give it a try but really didn’t think I would make it.  I felt the struggle when even walking on the treadmill was so challenging but couldn’t disappoint Kelly or tell my trainer I didn’t think I could do it. After a few weeks I realized going to my condo gym, not having to get in my car or be with other people—surrounded by fit bodies, that I could try this seriously for a while. Things started to happen and change rather quickly and I felt differently mentally and physically” Cathy is now buying clothes five sizes smaller, her blood pressure is down and everywhere she goes people tell her how great she looks. In the last couple weeks she bought her first pair of jeans ever. What tips do Cathy and her trainer have for you? 1.  Become truly ready to change:   admit to yourself why you are in this place and know that you can’t do this for anyone else, just you. 2. Mindful treats:  Treat yourself but always ask if it is worth it.  “At one point in my life, I would just eat, now I evaluate my decisions and sometimes it is worth it!” says Cathy 3. Be accountable: keep a food diary and show it to your trainer or a buddy as well as logging all of your exercise 4. Build a support team:  We all like to think that we can make big changes in our lives on our own but it is really tough.  Your friends and family need to commit to change their behaviour to support you.  If they are not willing, hire a professional: life coach, personal trainer, nutritionist depending on your goals. 5. Go beyond the scale: The number on the scale should be only one of a range of metrics to help you measure your progress.  Waist girth, blood pressure and resting heart rate are other easy measurements to track. 6. Include strength training:  One of the most common mistakes that people make with planning their exercise schedule is leaving out strength training.  No matter what your age or health goals you should be using weights or exercise bands or just your own body weight to build strength and lean tissue two-four times a week. The reason that so many people give up on their health resolutions is because they don’t have a proper plan that they truly believe will work that they stay accountable to.  Make this your year to succeed! Visit our website www.vintagefitness.ca  to purchase a strength and balance DVD, read tons of health tips or view the monthly class schedule Energize your life, Erin Billowits Vintage Fitness 416-951-7978  www.vintagefitness.ca

10 Top tips for staying trim over the holidays

Top Tips for staying trim over the holidays IN THIS ISSUE Tell us your needs Best snowbird gift Tips to stay trim over the holidays QUICK LINKS Register Now Toronto Star Health Zone See the monthly schedule at www.vintagefitness.ca Get the location for the menopause program Physioplus Health Group JOIN OUR LIST Want to take the pause out of menopause?   Help us develop the best possible exercise and education class for you by filling in our 5 minute survey. Survey Link   Class Location: PhysioPlus (Jane/Bloor) Start Date: January 25th 2011 7:30-8:30pm To Register: Call 416-760-8280 E-mail PhysioPlus Best snowbird gift ‘Fit for Travel’ Exercise Kit   Kit Includes: ü Home exercise DVD üExercise band ü Door anchor for the exercise band üSmall exercise ball designed by centre for activity and aging ü Tailored “do anywhere program” designed by a personal trainer üExercise guide for the plane/car to ensure that you arrive feeling loose and energized Cost: $100 (plus taxes and shipping) e-mail erin@vintagefitness.ca to order Issue: # 16 December 2010 Greetings! Welcome to the December Vintage Fitness Newsletter full of information about health and wellness for people over 50.  This teaches you the best way to stay trim and healthly over the holidays and gives you a great gift idea for the snowbird in your family. Top tips to stay trim over the holidays 1. More Fibre: Eat a bowl of high fibre cereal half of an hour before the party 2. Just start: On days when you lack motivation or truly do not have time to do your full exercise routine just do 10 minutes 3. Make resolutions early: Write you new years resolutions now and put them on your fridge as a reminder what you are aiming for in the new year 4. Know what is important: Remind yourself that it is time with friends and family that is the treat, not that third shortbread 5. Go for maintenance: Recognize that weight loss will be difficult during the festive season and develop a weight neutral goal 6. Be mindful: Stay aware of what you are eating and how much, it is so easy to lose yourself in the season and purposefully ignore those niggling doubts that keep popping up 7. Do it with a friend: Recruit your partner or friend to help you stay healthy over the holidays with a clear goal such as no alcohol from Sunday-Wednesday night. 8. You are not being a Scrooge:Tell yourself that staying committed to your healthy lifestyle  is not about you not being able to let loose and relax over the holidays,  you know that you will feel better, live longer and not sabotage all of your hard work in the gym 9. Write it down: Jot down your planned exercise sessions into your calander at the beginning of every week 10. The extra weight does not go away: People gain on average 1  pound over the holidays which doesn’t seem like much yet a study done by the National Institute of Health shows that the majority of the group were a pound and a half heavier the following year. Weight Gain Research Study Visit our website www.vintagefitness to purchase a strength and balance DVD, read tons of health tips or view the monthly class schedule     Energize your life,   Erin Billowits Vintage Fitness 416-951-7978  www.vintagefitness.ca

How not to catch cold

How not to catch a cold

IN THIS ISSUE
Tell us your needs

Live in Burlington/Oakville?

Top 5 ways to avoid a cold

QUICK LINKS
Register Now
Toronto Star Health Zone
See the monthly schedule at www.vintagefitness.ca
Get the location for the menopause program
Physioplus Health Group

JOIN OUR LIST

Want to take the pause out of menopause?

Help us develop the best possible exercise and education class for you by filling in our 5 minute survey.
Survey Link

Class Location:
PhysioPlus (Jane/Bloor)

Start Date:
January 2011

To Register:
Call 416-760-8280
E-mail
PhysioPlus

Welcome Michael

Vintage Fitness would like to welcome Michael to the team!
Michael is a certified post rehab specialist with ten years personal training experience.
He covers the Burlington/Oakville area.

E-mail Erin or call
416-951-7978 to get started

Issue: # 15 November 2010

Greetings!
Welcome to the November Vintage Fitness Newsletter full of information about health and wellness for people over 50. This month helps you avoid winter colds and keeps you motivated to stay active!

Top 5 ways to avoid a cold

On average we catch between 100 and 200 colds in our lifetime. Children get about eight infections a year, three more than adults.
A study out of the University of Wisconsin in the 1980′s, persuaded uninfected volunteers to kiss people with heavy colds and share dorms with them overnight. Only about 8% came down with colds. We often catch colds from touching infected things such as door handles and then touching our noses and eyes.
Here are the best ways to avoid a cold this winter:
1. Go to the gym: Staying active nearly halves the odds of catching a cold (British Journal of Sports Medicine).

2. Wash your hands: If you can’t help touching your eyes and nose than make sure they are clean!

3. Be positive: A study by Carnegie Mellon University in 2006, showed that volunteers with a positive outlook were better able to fight off cold viruses than people who were anxious, hostile or depressed.

4. Get some sunshine: People with high levels of vitamin D have significantly fewer cases of cold than those with low levels.

5. Avoid stress: More stress equals more colds especially amongst men. (Occupational Medicine)

Visit our website www.vintagefitness
to purchase a strength and balance DVD, read tons of health tips or view the monthly class schedule

Energize your life,

Erin Billowits
Vintage Fitness
416-951-7978
www.vintagefitness.ca

How not to catch a cold

IN THIS ISSUE
Tell us your needs

Live in Burlington/Oakville?

Top 5 ways to avoid a cold

QUICK LINKS
Register Now
Toronto Star Health Zone
See the monthly schedule at www.vintagefitness.ca
Get the location for the menopause program
Physioplus Health Group

JOIN OUR LIST

Want to take the pause out of menopause?

Help us develop the best possible exercise and education class for you by filling in our 5 minute survey.
Survey Link

Class Location:
PhysioPlus (Jane/Bloor)

Start Date:
January 2011

To Register:
Call 416-760-8280
E-mail
PhysioPlus

Welcome Michael

Vintage Fitness would like to welcome Michael to the team!
Michael is a certified post rehab specialist with ten years personal training experience.
He covers the Burlington/Oakville area.

E-mail Erin or call
416-951-7978 to get started

Issue: # 15 November 2010

Greetings!
Welcome to the November Vintage Fitness Newsletter full of information about health and wellness for people over 50. This month helps you avoid winter colds and keeps you motivated to stay active!

Top 5 ways to avoid a cold

On average we catch between 100 and 200 colds in our lifetime. Children get about eight infections a year, three more than adults.
A study out of the University of Wisconsin in the 1980′s, persuaded uninfected volunteers to kiss people with heavy colds and share dorms with them overnight. Only about 8% came down with colds. We often catch colds from touching infected things such as door handles and then touching our noses and eyes.
Here are the best ways to avoid a cold this winter:
1. Go to the gym: Staying active nearly halves the odds of catching a cold (British Journal of Sports Medicine).

2. Wash your hands: If you can’t help touching your eyes and nose than make sure they are clean!

3. Be positive: A study by Carnegie Mellon University in 2006, showed that volunteers with a positive outlook were better able to fight off cold viruses than people who were anxious, hostile or depressed.

4. Get some sunshine: People with high levels of vitamin D have significantly fewer cases of cold than those with low levels.

5. Avoid stress: More stress equals more colds especially amongst men. (Occupational Medicine)

Visit our website www.vintagefitness
to purchase a strength and balance DVD, read tons of health tips or view the monthly class schedule

Energize your life,

Erin Billowits
Vintage Fitness
416-951-7978
www.vintagefitness.ca

Jog in Water

facebook.com/vintagefitness   Forward to a Friend     Vintage Fitness Aquafit Class Mondays 4-5pm In Etobicoke Join us for a free class http://www.vintagefitness.ca/seniors-aquafit.aspx Personal training in the water Did you know that we offer personal training in the water? Clients with arthritis, injuries that become sore with impact and people that simply love the water and want to take advantage of their condo pool with maximum benefits are good candidates for personal training in the water. Top myths of water exercise Most people find water relaxing and soothing whether it is in the bath, ocean or pool.  Exercising in water has the same relaxing benefits without the strain on the joints as land exercise.  There is quite a bit of confusion and misinformation about water exercise.  Water exercise, like exercising on land,  should be specialized and tailored to your fitness goals–don’t just sign up for a local general class and assume that it will be right for you. Len Kravitz, a well known name in exercise research, reviewed latest scientific research about the physiological effects of aquatic exercise. http://www.unm.edu/~lkravitz/Article%20folder/aqua.html Top myths about exercising in water and the scientific truths: 1. Water exercise is only for ‘old’ people who are unfit: Study done by Mary Sanders 1993 broke participants into a younger group (28+/- 6 years) and an older group (52 +/- 6 years).  Both groups did shallow water exercise 3 times a week and maintained 74-84% of their predicted heart rate.  The younger group increased their cardiovascular endurance by 13.7% and the older by 8.8%.  The reason for the lower increase for the older group is their lack of strength at the start of their program.  The results conclude that both young and old will benefit from water exercise. 2. There isn’t enough cardio work in water Research comparing deep water running to treadmill running in competitve runners concluded that “deep water running created physiological stimuli necessary to facilitate the maintence of running economy”.  The scientific research jargon just means that if competitve runners can use deep water running as a part of their cross training and keep up their speeds up than it is definately an effective cardio training tool.  In fact a study with 49 untrained women exercising 3 times a week comparing shallow water aqua exercise compared to land based work showed similar gains in aerobic fitness (Hoeger et al 1992). One reason that this myth exists is that heart rate response does drop in water due to the hydrostatic pressure of the water BUT the training effects and increases in aerobic fitness do occur. 3. I won’t burn enough calories doing water exercise Here is a list of number of calories burned in various activities: Aqua exercise:  5.7-6.5 kcal per min Aerobic dance: 6.2-6.6 kcal per min Circuit training  5.1-6.1 kcal per min Step aerobics    6.7-7.7 kcal per min Running             11.4 kcal per min (9 min mile) Running              8 kcal per min (11 min mile) Walking              4.7 kcal per min Deep water walking                8.8 kcal per min 4. I won’t gain strength with water exercise Eight weeks of shallow water exercise with a group of women with low fitness levels to start show an strength increase of 180% with older women in their chest!!  If the main reason that you are joining water exercise is for strength gains make sure that there is enough slow movement working against the resistance of the water as well as equipment such as water gloves, bands and noodles.  Water is 800 times as dense as air!

follow on Twitter | friend on Facebook | forward to a friend   www.vintagefitness.ca (416) 951-7978 Our mailing address is: Vintage Fitness 2100 Bloors Street West Unit #6, PO Box 147 Toronto, Ontario M6S 5A5   Get a 20% discount on the home exercise DVD “strength and balance” by clicking here now unsubscribe from this list | update subscription preferences | view email in browser

 

January 2011

Making resolutions work IN THIS ISSUE Menopause Bootcamp Fit for travel kit Making resolutions work   QUICK LINKS Register Now Toronto Star Health Zone See the monthly schedule at www.vintagefitness.ca Get the location for the menopause program Physioplus Health Group   JOIN OUR LIST   Menopause Bootcamp Classes starting   Exercise and Education series that will make you look trimmer, feel better and learn the best way to manage menopause.   Class Location: PhysioPlus (Jane/Bloor)   Start Date: January 25th 2011 7:30-8:30pm   To Register: Call 416-760-8280 E-mail PhysioPlus   Fit for Travel Kit Includes: ü Home exercise DVD üExercise band ü Door anchor for the exercise band üSmall exercise ball designed by centre for activity and aging   ü Tailored “do anywhere program” designed by a personal trainer üExercise guide for the plane/car to ensure that you arrive feeling loose and energized Cost: $100 (plus taxes and shipping)   e-mail erin@vintagefitness.ca to order Issue: # 17 January 2011     Greetings! Welcome to the January Vintage Fitness Newsletter full of information about health and wellness for people over 50.  This month gives you tips from a role model who achieved her resolution after 20 years of trying! Making resolutions work   Cathy Kelly knew that she needed to make some changes when the scale hit 200 lbs. She was  afraid of failing because she tried to lose the weight for over 20 years. Her daughter, Kelly, knew her struggle and suggested a Vintage Fitness gift certificate as a Christmas gift last year.   Cathy remembers balking at the idea because she was embarrassed to own up to where she was. “I decided I would give it a try but really didn’t think I would make it.  I felt the struggle when even walking on the treadmill was so challenging but couldn’t disappoint Kelly or tell my trainer I didn’t think I could do it. After a few weeks I realized going to my condo gym, not having to get in my car or be with other people—surrounded by fit bodies, that I could try this seriously for a while. Things started to happen and change rather quickly and I felt differently mentally and physically” Cathy is now buying clothes five sizes smaller, her blood pressure is down and everywhere she goes people tell her how great she looks. In the last couple weeks she bought her first pair of jeans ever. What tips do Cathy and her trainer have for you? 1.  Become truly ready to change:   admit to yourself why you are in this place and know that you can’t do this for anyone else, just you. 2. Mindful treats:  Treat yourself but always ask if it is worth it.  “At one point in my life, I would just eat, now I evaluate my decisions and sometimes it is worth it!” says Cathy 3. Be accountable: keep a food diary and show it to your trainer or a buddy as well as logging all of your exercise 4. Build a support team:  We all like to think that we can make big changes in our lives on our own but it is really tough.  Your friends and family need to commit to change their behaviour to support you.  If they are not willing, hire a professional: life coach, personal trainer, nutritionist depending on your goals.   5. Go beyond the scale: The number on the scale should be only one of a range of metrics to help you measure your progress.  Waist girth, blood pressure and resting heart rate are other easy measurements to track.   6. Include strength training:  One of the most common mistakes that people make with planning their exercise schedule is leaving out strength training.  No matter what your age or health goals you should be using weights or exercise bands or just your own body weight to build strength and lean tissue two-four times a week. The reason that so many people give up on their health resolutions is because they don’t have a proper plan that they truly believe will work that they stay accountable to.  Make this your year to succeed!   Visit our website www.vintagefitness.ca to purchase a strength and balance DVD, read tons of health tips or view the monthly class schedule Energize your life, Erin Billowits Vintage Fitness 416-951-7978 www.vintagefitness.ca

 

December 2010

Top Tips for staying trim over the holidays IN THIS ISSUE Tell us your needs Best snowbird gift Tips to stay trim over the holidays   QUICK LINKS Register Now Toronto Star Health Zone See the monthly schedule at www.vintagefitness.ca Get the location for the menopause program Physioplus Health Group   JOIN OUR LIST   Want to take the pause out of menopause?   Help us develop the best possible exercise and education class for you by filling in our 5 minute survey. Survey Link Class Location: PhysioPlus (Jane/Bloor)   Start Date: January 25th 2011 7:30-8:30pm   To Register: Call 416-760-8280 E-mail PhysioPlus   Best snowbird gift ‘Fit for Travel’ Exercise Kit Kit Includes: ü Home exercise DVD üExercise band ü Door anchor for the exercise band üSmall exercise ball designed by centre for activity and aging   ü Tailored “do anywhere program” designed by a personal trainer üExercise guide for the plane/car to ensure that you arrive feeling loose and energized Cost: $100 (plus taxes and shipping)   e-mail erin@vintagefitness.ca to order Issue: # 16 December 2010     Greetings! Welcome to the December Vintage Fitness Newsletter full of information about health and wellness for people over 50.  This teaches you the best way to stay trim and healthly over the holidays and gives you a great gift idea for the snowbird in your family. Top tips to stay trim over the holidays   1. More Fibre: Eat a bowl of high fibre cereal half of an hour before the party   2. Just start: On days when you lack motivation or truly do not have time to do your full exercise routine just do 10 minutes   3. Make resolutions early: Write you new years resolutions now and put them on your fridge as a reminder what you are aiming for in the new year   4. Know what is important: Remind yourself that it is time with friends and family that is the treat, not that third shortbread   5. Go for maintenance: Recognize that weight loss will be difficult during the festive season and develop a weight neutral goal   6. Be mindful: Stay aware of what you are eating and how much, it is so easy to lose yourself in the season and purposefully ignore those niggling doubts that keep popping up   7. Do it with a friend: Recruit your partner or friend to help you stay healthy over the holidays with a clear goal such as no alcohol from Sunday-Wednesday night.   8. You are not being a Scrooge:Tell yourself that staying committed to your healthy lifestyle  is not about you not being able to let loose and relax over the holidays,  you know that you will feel better, live longer and not sabotage all of your hard work in the gym   9. Write it down: Jot down your planned exercise sessions into your calander at the beginning of every week   10. The extra weight does not go away: People gain on average 1  pound over the holidays which doesn’t seem like much yet a study done by the National Institute of Health shows that the majority of the group were a pound and a half heavier the following year. Weight Gain Research Study     Visit our website www.vintagefitness to purchase a strength and balance DVD, read tons of health tips or view the monthly class schedule Energize your life, Erin Billowits Vintage Fitness 416-951-7978 www.vintagefitness.ca

 

November 2010

How not to catch a cold IN THIS ISSUE Tell us your needs Live in Burlington/Oakville? Top 5 ways to avoid a cold   QUICK LINKS Register Now Toronto Star Health Zone See the monthly schedule at www.vintagefitness.ca Get the location for the menopause program Physioplus Health Group   JOIN OUR LIST   Want to take the pause out of menopause?   Help us develop the best possible exercise and education class for you by filling in our 5 minute survey. Survey Link Class Location: PhysioPlus (Jane/Bloor)   Start Date: January 2011   To Register: Call 416-760-8280 E-mail PhysioPlus   Welcome Michael     Vintage Fitness would like to welcome Michael to the team! Michael is a certified post rehab specialist with ten years personal training experience. He covers the Burlington/Oakville area.   E-mail Erin or call 416-951-7978 to get started Issue: # 15 November 2010     Greetings! Welcome to the November Vintage Fitness Newsletter full of information about health and wellness for people over 50.  This month helps you avoid winter colds and keeps you motivated to stay active! Top 5 ways to avoid a cold   On average we catch between 100 and 200 colds in our lifetime.  Children get about eight infections a year, three more than adults. A study out of the University of Wisconsin in the 1980′s,  persuaded uninfected volunteers to kiss people with heavy colds and share dorms with them overnight. Only about 8% came down with colds.  We often catch colds from touching infected things such as door handles and then touching our noses and eyes. Here are the best ways to avoid a cold this winter: 1. Go to the gym: Staying active nearly halves the odds of catching a cold (British Journal of Sports Medicine).   2. Wash your hands: If you can’t help touching your eyes and nose than make sure they are clean!   3. Be positive: A study by Carnegie Mellon University in 2006, showed that volunteers with a positive outlook were better able to fight off cold viruses than people who were anxious, hostile or depressed.   4. Get some sunshine: People with high levels of vitamin D have significantly fewer cases of cold than those with low levels.   5. Avoid stress: More stress equals more colds especially amongst men. (Occupational Medicine)     Visit our website www.vintagefitness to purchase a strength and balance DVD, read tons of health tips or view the monthly class schedule Energize your life, Erin Billowits Vintage Fitness 416-951-7978 www.vintagefitness.ca

 

January 2011

Making resolutions work IN THIS ISSUE Menopause Bootcamp Fit for travel kit Making resolutions work   QUICK LINKS Register Now Toronto Star Health Zone See the monthly schedule at www.vintagefitness.ca Get the location for the menopause program Physioplus Health Group   JOIN OUR LIST   Menopause Bootcamp Classes starting   Exercise and Education series that will make you look trimmer, feel better and learn the best way to manage menopause.   Class Location: PhysioPlus (Jane/Bloor)   Start Date: January 25th 2011 7:30-8:30pm   To Register: Call 416-760-8280 E-mail PhysioPlus   Fit for Travel Kit Includes: ü Home exercise DVD üExercise band ü Door anchor for the exercise band üSmall exercise ball designed by centre for activity and aging   ü Tailored “do anywhere program” designed by a personal trainer üExercise guide for the plane/car to ensure that you arrive feeling loose and energized Cost: $100 (plus taxes and shipping)   e-mail erin@vintagefitness.ca to order Issue: # 17 January 2011     Greetings! Welcome to the January Vintage Fitness Newsletter full of information about health and wellness for people over 50.  This month gives you tips from a role model who achieved her resolution after 20 years of trying! Making resolutions work   Cathy Kelly knew that she needed to make some changes when the scale hit 200 lbs. She was  afraid of failing because she tried to lose the weight for over 20 years. Her daughter, Kelly, knew her struggle and suggested a Vintage Fitness gift certificate as a Christmas gift last year.   Cathy remembers balking at the idea because she was embarrassed to own up to where she was. “I decided I would give it a try but really didn’t think I would make it.  I felt the struggle when even walking on the treadmill was so challenging but couldn’t disappoint Kelly or tell my trainer I didn’t think I could do it. After a few weeks I realized going to my condo gym, not having to get in my car or be with other people—surrounded by fit bodies, that I could try this seriously for a while. Things started to happen and change rather quickly and I felt differently mentally and physically” Cathy is now buying clothes five sizes smaller, her blood pressure is down and everywhere she goes people tell her how great she looks. In the last couple weeks she bought her first pair of jeans ever. What tips do Cathy and her trainer have for you? 1.  Become truly ready to change:   admit to yourself why you are in this place and know that you can’t do this for anyone else, just you. 2. Mindful treats:  Treat yourself but always ask if it is worth it.  “At one point in my life, I would just eat, now I evaluate my decisions and sometimes it is worth it!” says Cathy 3. Be accountable: keep a food diary and show it to your trainer or a buddy as well as logging all of your exercise 4. Build a support team:  We all like to think that we can make big changes in our lives on our own but it is really tough.  Your friends and family need to commit to change their behaviour to support you.  If they are not willing, hire a professional: life coach, personal trainer, nutritionist depending on your goals.   5. Go beyond the scale: The number on the scale should be only one of a range of metrics to help you measure your progress.  Waist girth, blood pressure and resting heart rate are other easy measurements to track.   6. Include strength training:  One of the most common mistakes that people make with planning their exercise schedule is leaving out strength training.  No matter what your age or health goals you should be using weights or exercise bands or just your own body weight to build strength and lean tissue two-four times a week. The reason that so many people give up on their health resolutions is because they don’t have a proper plan that they truly believe will work that they stay accountable to.  Make this your year to succeed!   Visit our website www.vintagefitness.ca to purchase a strength and balance DVD, read tons of health tips or view the monthly class schedule Energize your life, Erin Billowits Vintage Fitness 416-951-7978 www.vintagefitness.ca