Sun Run Training - Week 3

SUN RUN
Training - Week 3

Mondays & Fridays: OFF/Strength Program (ie. Bootcamp)

Tuesday & Thursday: 4km easy pace

Wednesday: 4km easy pace

Saturday: Cross Training (Cycle, Swim, Brisk Walk)

Sunday: 6km

15km Long Run

Week 2: Sun Run Training Schedule

SUN RUN
Training - Week 2

Mondays & Fridays: OFF/Strength Program

Tuesday & Thursday: 3.5km easy pace

Wednesday: Cross Training

Saturday: 4km - 4.5km

Sunday: Recovery - 30 minute speed walk/jog

Long Run Route - 13.5km

Haiti Fundraiser - Feb 13th

Showing Some LOVE for Haiti on Valentines Day

Location:Milan Palace (AKA "ON the ROCKS")

Time:7:00PM Saturday, February 13th

Tickets are $25 which includes a complimentary drink, Dinner and a rose for the lovely ladies!!

Contact: Michelle Sandhu for tickets 604-616-6639

Sun Run Training - Beginner Week 1

SUN RUN
Training - Week 1

Mondays & Fridays: OFF/Strength Program

Tuesday & Thursday: 2.5km easy pace

Wednesday: Cross Training

Saturday: 3.5km - 4km

Sunday: Recovery - 30 minute speed walk/jog

7km Trail Run (with hill) - Thursday Route

10km Run at Surrey Althletic Park

New Years Resolution: Improve running speed

New Years Resolution: Improve running speed with intervals

- sprint 20 seconds, jog 10 seconds repeat this round 8 times for a total 4 minutes

- walk break for 3 minutes

and then repeat above sequence 2-4 times or until exhaustion

At Home Workout

Visit out youtube channel for workout suggestions over the holidays

YouTube - CardioCoreBootcamp's Channel

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Healthy Snack Recipes

Below are some snack recipes suggested by, Meghan Rathwell Registered Nutritionist - don't worry they are healthy and tasty!

Date Nut Ball Recipe

½ cup pitted date ½ cup soaked walnuts (soak for 8 hours)

¾ cup oats

3 tablespoons unpasteurized or raw honey

¾ cups shredded coconut unsweetened

¼ cup raisins

¼ cup dried cranberries unsweetened

2-3 tablespoons greens powder

Extra coconut for rolling balls or sprinkling over the top of the bars (optional)

Grind oats into a meal texture in a coffee grinder. Add the rest of the ingredients, and process into a dough type mixture.For bars, press the dough into an 8×8 pan and sprinkle with coconut. Refrigerate for 1-2 hours before cutting into bars.To make energy balls, roll dough into 16 to 24 balls and roll each ball in coconut. Refrigerate for 1-2 hours.

Recipe inspired by Kim Wilson’s book Everyday Wholesome Eating…In the Raw.

Chick Pea Nibbles

2 cups cooked chickpeas

1-2 tsp. seasoning (e.g. salt & pepper, turmeric cumin, garlic, curry)

1 tbsp. oil

Preheat oven to 375° F. In a medium bowl, toss together the chickpeas and desired seasoning in the oil. Stir together well and spread out onto a large baking sheet. Bake for 45-60 minutes, flipping after 20 minutes. Let cool before serving. Makes 2 cups.

Adapted from Tanya Barnard and Sarah Kramer. How it all Vegan! Irresistible Recipes for an Animal-free Diet.

Apple Cinnamon Energy Bars (raw)

1 small apple, cored

1 cup fresh, or soaked dried dates

½ cup soaked or cooked quinoa

¼ cup ground almonds

¼ cup ground flaxseed

¼ cup hemp flour (could substitute with oat flour)

2 tsp. cinnamon

½ tsp. nutmeg

Salt to taste

In a food processor, combine all the ingredients together and mix until you achieve desired consistency. You can then shape them into balls, or roll the mix and cut it into squares. Once bars dry, they become easier to handle. You can also freeze them.

Banana Bread Energy Bars (raw)

1 small banana

¾ cup fresh or soaked dried dates

½ cup popped amaranth

¼ cup chopped walnuts

¼ cup ground sesame seeds

2 tsp. cinnamon

½ tsp. nutmeg

Salt to taste

Follow directions as listed above. To pop amaranth, heat, a small amount of coconut oil or butter over medium heat, just enough to cover the pan. Add a small amount of amaranth, so it forms only a single layer on the pan. Stir it to keep it from burning. As it pops you can remove it from the pan, and add more.

Above recipes from The Thrive Diet, by Brendan Brazier.

Rice Balls- Adapted from Garden of Vegan

These are great eaten cold and can also be frozen as well. They can be served on their own as a snack or with a salad for a larger meal. You can also play with the ingredients and get creative with how you prepare them. Sometimes, if the balls aren’t sticking very well, I will add some tahini to the mix.

¼ firm organic tofu, crumbled (optional)

½ cup veggie stock

2 tbsp rolled oat flakes

1 ½ tbsp tamari

½ cup chopped cilantro

1 tsp. dried basil

¼ tsp black pepper

1 stalk celery, finely chopped

1 small onion, finely chopped

1 clove garlic, finely chopped

1 ½ cups cooked rice

Preheat oven to 400° F. In a blender, blend the tofu, stock , oat flakes, tamari, cilantro until well mixed. Transfer mix to a large bowl and add the basil , pepper, celery, onion, garlic and cooked rice and mix well. Form mixture into balls . Lay on a lightly-oiled cookie sheet and bake for 20 minutes or until browned.

Ryan Hall's Half Marathon Training Plan at Runner's World.com

Ryan Hall's Half Marathon Training Plan at Runner's World.com

Tabata Workout

Here is a quick workout guaranteed to burn more calories in 20 minutes than a 1 hour (moderate pace) on the treadmill.

Do these seven station, 30 seconds each (high intensity) 3-4 times.

http://www.youtube.com/watch?v=5C3yQTVMX

Are you naughty or nice? Track your food intake to find out

Check out the iphone app MyFitnessPal. It's a great way to keep track of your food intake on the go.


If you don't have an iphone check out this online meal planner http://www.cardiocorebootcamp.ca/page/MenuPlannerDemo.html

Tuna & Salad Pocket

Stop drowning your tuna in mayo, instead try this light recipe. Fresh carrot, tomato and lettuce combined with a touch of red wine vinegar, give this tuna pocket a burst of refreshing flavor. Use an herb salad mix for an even better flavor.
Yield: 2 servings

Here's what you need...

• 1 medium tomato, diced
• 1 small carrot, peeled and shredded
• 5oz can white albacore tuna, in water
• 1 cup mixed lettuce
• 2 teaspoons red wine vinegar
• Dash of pepper
• 2 whole wheat tortillas

1. In a medium bowl mix together the tomato, carrot and tuna. Add the lettuce and drizzle with vinegar. Mix well and add dash of pepper.
2. Serve half of the tuna mixture in each tortilla.

Nutritional Analysis: One serving equals: 188 calories, 3g fat, 16g carbohydrate, 9 g fiber, and 23g protein.

The 5 Biggest Fitness Mistakes

Take a walk through any gym, and you'll notice many mistakes. Mistakes that waste time. Mistakes that put people in danger. And mistakes that are just plain stupid. Maybe you even make a few of these mistakes yourself.

By avoiding these common blunders, you'll put yourself on the fast track to results. Check out the following 5 fitness mistakes and the solutions you need to avoid danger and to get fit fast.

Mistake 1: You use the wrong weight

The goal is to challenge your muscles, not to simply go through the motions. If you are able to complete 15 repetitions easily, then the weight is too light. On the flip side, if you aren't able to perform an exercise through its full range of motion, and find yourself cheating on form, then the weight is too heavy.

The correct weights will feel challenging by your last few repetitions, but won't force you to sacrifice form.

Mistake 2: You do the same routine

You may have noticed that most people do the same exercises each time they visit the gym. Maybe you've been doing the same exercise routine as long as you can remember - if it isn't broken then don't fix it, right?

The truth is that exercise routines have expiration dates, and that is the date that they begin to lose their effectiveness. As a rule of thumb never use the same routine for more than 4 weeks.

Mistake 3: You don't warm up

Most people consider warm up time to be wasted time - they'd rather jump right into the heart of the routine. What they don't realize is that a good warm up will allow you to perform at a higher intensity, which means greater results.

The point of a warm up is to increase your muscle temperature. This increases blood flow, muscle contraction and reduces muscle resistance. Your warm up should last 5-10 minutes.

Mistake 4: You use bad form

Gyms are filled with people performing exercises with bad form. The two biggest reasons are that you aren't concentrating on the exercise, or you're trying to lift weight that is too heavy. Lifting with improper form almost always results in injury.

Take the time to achieve proper form, by doing so you'll avoid injury and will reap the full benefit from each exercise.

Mistake 5: You workout alone

People who exercise alone are less challenged, less accountable and typically see fewer results. It makes sense, doesn't it? Why rush to the gym if no one is there waiting for you? Why push yourself if no one is watching? Exercising alone is a recipe for disaster.

The best way to avoid injury and to see results is to regularly train with me or another highly qualified bootcamp instructor - You KNOW I'll make you sweat!

2010 is gonna be something special, how are you going to make a difference?

Keep it Clean: 6 tips to avoid over eating

1. Plan ahead. Decide if this will be a treat day since it’s a special occasion and plan which treat you’re going to have depending on where you are relative to your goals. If you’re maintaining, you may decide to have a glass of wine plus a small dessert. If you’re trying to lose weight for that Christmas cruise you might want to keep this meal super Clean.

2. Don’t skip meals. Thanksgiving Day is no different than any other if you’re following The Eat-Clean Diet. Don’t overcompensate for Thanksgiving calories by skipping meals that day. If you’re starving by the time dinner is served, you’re more likely than ever to overeat.

3. Remember your portion sizes. A portion of lean protein is the size of the palm of your hand, a portion of starchy carbs fits into one cupped hand and a portion of high-water content carbs fits into two cupped hands. I serve myself slightly smaller portions for my first helping of food since I’m eating more foods than I normally would in a meal. If I’m truly hungry after that first plate, I go back for seconds, but often I find that I don’t need it.

4. Make healthier choices. Part of eating clean is learning how to make healthier choices. Pick white meat over dark, choose dishes that aren’t covered in rich sauces, fill your plate with vegetables and pass on the butter for your dinner roll. Don’t be afraid to offer to bring your own dishes to a host’s house to ensure you’ll have something you enjoy eating. If you do indulge in a dish that’s not Clean, try not to serve yourself too large a portion.

5. Eat slowly. It takes a whole day to prepare this delicious meal, don’t rush through it in ten minutes! Be mindful of how fast you are eating – enjoy each bite and chew properly. It takes twenty minutes for your stomach to register that it is full, so if you eat too quickly your body can’t tell you it’s had enough until it’s too late.

6. Limit your alcohol. Alcohol not only lowers your inhibitions, making you more likely to overindulge, it also provides you with a lot of unnecessary calories. Try the Clean Cocktails from my Eat-Clean Diet Cookbook as an alternative or do as I do and pamper yourself with a glass of water flavored with lemons and limes.

Mind and Muscle - Linking It All Together

Article written by: Troy A. Dolfi

The mind-muscle connection. This mentality is nothing new. In the late 80's and early 90's it seemed to be a body building buzz word. But with all the supplement advertising and steroid news, it seems to have fallen through the cracks to some degree.

What is the mind-muscle connection?

The mind to muscle connection is to use your mind to connect with the muscle you are training and to actually envision the motion, the tension, the growth and power you need to push yourself to another level.

One thing that is key for anyone is that you have to believe that the subconscious can aid in your workout. Seems a little hard to swallow at first, but think of it this way, you buy a supplement that you've heard others talk about and you start taking it, within two workouts you feel awesome! Intensity is high, better workouts, adding a few pounds to your lifts, etc. etc. Now, was this strictly from the supplement? Or could it be somewhat due to the fact that in your mind you thought that you were taking this new "super" supplement? These thoughts are known as a "placebo effect" and will eventually dissipate.

Now, what if you could keep this effect all the time?

This is what the mind-muscle connection may do for you.

Just so you know, this connection is not visualizing the next set or the next exercise to do in your workout. Nor is it looking at those amazingly pumped biceps in the mirror while doing preachers.

It is the ability to subconsciously connect with your muscle fiber through the nervous system and make the muscle believe it is capable of more.

All lifts start with the brain. The brain directs the muscle through nerve impulses to push or pull and then the pulses, depending on their frequency and strength, can become a big factor in how much force you may apply on a given lift.

You must picture the explosion of energy that is needed in each muscle group to get that last rep, push the last few inches, pull that dumbbell all the way up on the concentration curl, or press that bar up and over the head on a military press.

Nothing else matters, you hear nothing, you see nothing, all you do is CONNECT!

How do you start this connection?

It is as simple as posing in front of a mirror.

Try to connect with a particular muscle on your body when posing in front of a mirror and see if you can get it to contract/tighten and then release.

Then you need to apply this in the gym.

It will require slowing down your lifts and lightening the load so that you can feel the muscle working while moving.

Through time you will have greater control over the area being worked.

Mind-Muscle Connection For Your Back

I chose back as it is an area we do not see, and can be a little harder to connect with.

Perhaps the single best way, next to actually working the back, is posing. Different lat and back poses will teach you how to keep your back tight through flexing, and help you learn to squeeze your back muscles harder during a lift. Mastering the front and rear lat pose (showing lat spread), is for lat width, and the double back biceps pose is for thickness and detail. Utilize this posing technique as you perform various back movements. For example as you perform lat pull downs, imagine you are hitting a double back biceps pose.

If you are just starting into bodybuilding, practice these back poses twice per day. This will help put you on the fast track to huge lats. It is also suggested that everyone flexes their back hard after a good set, and of course stretch hard between and before sets.

You will also build a better mind-muscle link through working the muscle properly. The correct form will better establish this connection. As you do any kind of back exercises try to think of your arms more as hooks, rather than being used in pulling the weight. Pull hard with your back muscles, and force them to take the brunt of the load.

Along with all of this, you must provide adequate recuperation time and proper nutrition.

It will be the catalyst that works with what is mentioned above to put you in to a less stressful training situation and provide you with a mixture of ingredients for better body building success.

Once you start to master the mind muscle connection, it is what separates you from everybody else. Some people have parts that respond better than others,,, some will say its genetics. Which surely plays a part... But could it also be that the person has a better mind muscle connection to that particular muscle?

Something to think about.

Its like wiggling your fingers. Some folks can't move each individual finger without moving another. Connecting with a part vs. the whole can make for a big difference in your training. Give this a try the next time you step in to the gym and see what it can do for you.

Sources:
Scott Abbett - Develop a real "Mind-Muscle Connection" for Bodybuilding Success - searchwarp.com
Mind and Muscle by Blair Whitmarsh - June 2001

Beat Stress

Exercise – The Stress Buster!
by Tosca Reno

1. A Healthy Distraction. Think of the gym as a mini-vacation. Make your workout space, whether it’s your local gym, the sidewalk outside of your house or a room in your basement, a stress-free zone. While you’re there, you can’t do anything to solve the problems you’ve temporarily left outside of its doors so don’t think about them. Take that moment to concentrate on the exercise you are performing. For a short moment in time, it’s all about you and your muscle!

2. Gain clarity. Studies have shown that exercise improves focus and decision-making capabilities. Working out stimulates your nervous system, causing the growth of capillaries in the brain, more connections between neurons and the development of new neurons in the part of the brain used for memory. As a result, we are better able to focus on tasks regardless of distractions and to make decisions that are appropriate to the situations we face.

3. Do something that makes you feel GOOD. We’ve all been conditioned to reach for things that are bad for us when we’re feeling stressed. The pleasure you get from a glass of wine or a piece of chocolate is only temporary, and, if it’s not in line with your fitness goals, will lead to guilt. Getting to the gym has lasting effects on your health, your confidence in your appearance and your strength that will help you through stressful situations in the future.

4. Feel more accomplished. Our to-do lists can be long and certainly frustrating when we can’t cross as many items off the list as we wish. When I’m feeling like I haven’t accomplished anything throughout the day, I know I can achieve something at the gym. That small victory is enough to lighten my mood and prepare me to conquer my list when I’m finished my workout!

5. Get better sleep. One of the worst side effects of stress is lack of sleep. This lack of sleep can intensify your stress making it even harder to get to sleep – not a healthy cycle. Exercise tires your body, allowing you to fall into a deeper, more sound sleep. When your awake, you’ll feel better rested and more capable of taking on your day!

So what are you waiting for? Get to the gym, take a walk or go for a bike ride. Whatever you choose to do, make sure you enjoy it. After all, the best stress reliever of all is fun!

The 30 Worst Fast-Food Restaurant Choices

The 30 Worst Fast-Food Restaurant Choices

Diet

Diet & Fitness - Yahoo! Canada Lifestyle

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Interesting article on Vit D deficiency and it's to obesity and H1N1

Source: Poliquin Clinical Pearls

Much research has been done on the effects of low Vit D levels. Here is a top ten list of the importance of Vit D and how that relates to Obesity and what that can mean with H1N1 looking at you from just around the corner.
1. If you live north of Atlanta, Los Angeles, or Lisbon, the odds that you are deficient in vitamin D3 are close to 100%. For example, if you live in Detroit, you only have 48 days a year to make vitamin D. The odds that all those days are spent outside are slim...

2. There are only two molecules that have receptor sites in all human tissues: vitamin D3 and thyroid. In other words, a deficiency will manifest in many different ways: from depression to increased cardiovascular and cancer risks.

3. The darker your skin is, the greater the risk of vitamin D3 deficiency. For example, a Nigerian living in Oslo is 9 times more likely to be deficient than his full blood Viking descent neighbor.

4. Low magnesium levels will prevent the vitamin D receptors from working optimally, and interacting with proper cell signaling. Magnesium and vitamin D would be respectively punching and kicking to the kickboxer. Can't win the fight without both weapons. Pump more D3 in your body, you absorb magnesium better. Ramp up the magnesium, the D3 goes up.

5. Maintain proper acid alkaline balance - it helps D3 do its job better.

6. You CANNOT get strong to your best potential if your D3 levels are not optimal. Most labs will say that D3 levels should be between 25 to 60 International Units (nmol/L). However, leading functional medicine practitioners prefer their Patients to have levels between 80 to 120 nmol/L.

7. Autoimmune diseases such as lupus and multiple sclerosis are virtually non-existent in countries where people have vitamin D3 levels above 80 nmol/L.

8. You should measure your vitamin D levels every three months, and make sure that they are above 80 nmol/L.

9. Vitamin D is necessary for optimal metabolism of all neurotransmitters. So low levels of vitamin D can have an impact on whether you feel driven in the gym, bedroom or board room, or if you cry watching Sleepless in Seattle. Dopamine, acetylcholine, serotonin, or GABA - they all need the help of vitamin D3.

10. The greater your vitamin D levels, the lower your chances of contracting the swine flu. A Canadian government press release indicated that the severity of swine flu symptoms is inversely proportionate to vitamin D3 levels.

Would you like to learn to run?

Learn to Run Program: Phase 1

Weeks 1-2

After the warm-up, alternate running one minute with three minutes of power-walking. Repeat the 1/3min intervals for a total of 20 minutes (five times). Repeat this workout three times per week for three weeks before moving to the next phase.

Weeks 3-4

After the warm-up, alternate running two minutes with three minutes of power-walking. Repeat the 2/3min intervals for a total of 20 minutes (four times). Repeat this workout three times per week for three weeks before moving to the next phase.

Weeks 5-6
After the warm-up, alternate running two minutes with two minutes of power-walking. Repeat the 2/2min intervals for a total of 20 minutes (five times). Repeat this workout three times per week for three weeks before moving to the next phase.

Weeks 7-8
After the warm-up, alternate running three minutes with two minutes of power-walking. Repeat the 3/2min intervals for a total of 25 minutes (five times). Repeat this workout three times per week for three weeks before moving to the next phase.

Weeks 9-10
After the warm-up, alternate running three minutes with two minutes of power-walking. Repeat the 3/2min intervals for a total of 30 minutes (six times). Repeat this workout three times per week for three weeks before moving to the next phase.

7 exercises to AVOID

The 7 Worst Exercises of All Time

1.) Abs Machine

Crunches and sit-ups only promote excessive flexion of the lumbar spine and tend to cause neck and back pain. What’s worse than crunches or sit-ups? Doing a similar movement with added weight in a machine that only trains your body in an unnatural front to back motion in a seated position!

Yes, abs machines, like crunches and sit-ups, do make your feel your abdominal muscles, but there are far better ways to accomplish this without the high risk of short and long-term injury to your spine.

Remember, the true function of your core is stabilization, both static and dynamic- to be able to maintain a neutral, straight-line position from your hips to your shoulders in all 3 planes of movement (front to back, side to side, and rotational) no matter what the external stimulus may be.

Alternative: For rock hard, athletic abs focus on pillar stabilization exercises like front, side, and back pillars and ground based rotational core work like chops variations and upper body twists.

2.) Back Machine

First of all, people already use too much “back” on most movements because of tight hips and inactive/weak glutes. Thus, I prefer to focus more on hip extension movements that strengthen your butt rather than continually overloading the spinal erectors. Plus, adding in corrective stretching for the hip flexor complex, the hip rotators, and the hamstring complex that opens up your hips and alleviates excessive spinal flexion and compressions is literally exactly what the doctor ordered.

Second of all, just like the abs machine, this bootleg exercise trains your body in one plane of movement in a fixed path and as a results doesn’t work your key stabilizer muscles.

Lastly, the way that most people perform this movement in such an out of control manner for speed just makes me cringe watching. It literally looks like they are trying to lie down for reps- is this the type of movement that we want to get really good at? Wait, don’t answer that

Alternative: For a strong, stable back focus on deadlift, good morning, and hip extensions variations while simultaneously focusing on the corrective stretching and self-massage of the Lumbo-Pelvic-Hip (LPH) complex. A prone cobra, or airplane as it is sometimes called, is also a great exercise to improve spinal erector endurance while simultaneously improving scapular strength and stability.

3.) Leg Extension Machine

The bottom line with this exercise- it will wreak havoc on your knees! The excessive compressions on your patella (knee cap) will without a doubt results in the brake down of articular cartilage which will in turn results in a bunch of arthroscopic knee surgeries to remove loose bodies and eventually full blown crippling arthritis. Avoid this machine like cancer!

Alternative: For strong, stable knees, focus on both knee-dominant (lunge, step-up, and single-leg squat variations) AND hip-dominant single-leg exercises (single-leg hip extension, deadlift, and good morning variations) to prevent strength imbalances between limbs AND to prevent strength imbalances between your front and back thighs and your inner and outer thighs.

4.) Fly Machine

If your goal is tear your pecs and destroy your rotator cuff, then I highly recommend that you add this exercise to your routine. I think the chest fly machine actually gets even more play then the bench press, which is considered to be the most popular exercise for guys.

Again, the use of a machine versus doing a dumbbell fly alternative eliminates the use of the key stabilizer muscles surrounding your shoulders. Furthermore, the common male desire to use maximum weight to build a chest he can be proud of typically results in overuse injuries like shoulder impingement or biceps tendonitis.

Alternative: For strong, stable shoulders focus on performing an equal amount of pushing and pulling exercises. In fact, more pulling exercises initially may be a good idea if you find yourself heavily internally rotated and hunchbacked from years of focusing on your beach muscles (chest, abs, and biceps) while neglecting your rear shoulders and upper/mid muscles. The best pushing exercise you can do is any push-up variation as it not only safely trains the entire front side of your body but also engages your upper back musculature in a way that the bench press does not. Furthermore, every year people die from bench pressing, but there has never been a reported death from performing a push-up!

5.) Elliptical Machine

Look- if you are really, really overweight and haven’t exercised in over a decade, then I think an elliptical has some use. But, other than that, I think it’s relatively useless.

Yes, it is a low-impact alternative to running on a treadmill, but there is very little range of motion during the movement and does not burn nearly as many calories as the machine claims it does.

Furthermore, the elliptical is not a good machine to do intervals on because it promotes excessive hyperextension of the knee. This can easily result in injury at high levels of speed and resistance.

Think about it- what’s the first machine people who are new to cardio exercise jump on? The elliptical! Why? Because it’s so friggin’ easy!

Trust me, I have been there and done that. I used to convince myself that the elliptical was a good option for me because I had weak ankles and a bad back from a major car accident. But then I finally woke up one day I realized I wasn't seeing any positive changes. By perform a ton of corrective stretching and massage to improve my tissue health, and work on hip and ankle mobility to take pressure off of my knees and hips so that I could get back to running pain-free.

At the end of the day, you can read a magazine while on an elliptical, so how much benefit do you really think you will get from this overpriced waste of space?

Alternative: For optimal results during your cardio training, you must focus on intervals. They burn 9 times more body fat than aerobics and also result in greater improvements in overall conditioning than long, slow, boring cardio. If you are overweight/de-conditioned and/or have joint issues, the best place to start an interval training program is on a spin bike, or better yet, an Airdyne Bike which has both upper and lower body attachments to make it more of a total body conditioning experience.

6.) The Sex Machine- Abductor/Adductor Combo

Ah, the sex machine… omen all over the world seem convinced that this “naughty” exercise can some how help them rid themselves of the thunder thigh/cellulite situation.

How many times have I heard: “What exercises can I do to get rid of this flab inside my leg?” Too many times!

Come on now, you know that spot reduction is a myth by now, right? Seriously, no amount of direct inner or other hip-thigh work will burn that ugly fat covering that sexy toned musculature everyone wants to see so let it go baby.

So the first thing you need to do is clean up all of the junk carbs in your diet and starting consuming lean proteins, healthy fats, and fruits and veggies every 2-4 hours while plugging water like a fish.

Then you need to get off this sexy machine and get real with a total body workout!

Alternative: The best exercises for your inner and outer-hip thigh will come from band-resisted hip walk variations, side pillar variations, and any and all single-leg exercises, especially lateral lunges.

7.) Leg Press Machine

It never ceases to amaze me how we all look for the easy way out when it comes to working out. It’s clear why people prefer to leg press- they get to lay or sit on their ass depending on the exact type of leg press machine being used.

If you want both nice legs and a flat midsection then you need to squat! And yes, you can’t squat lying down, sorry!

But squats are tough because they require a whole body effort, an effort most people aren’t willing to put in explaining why they get crap results form their workouts.

The leg press could very well be a major contributing cause for the rapidly increasing number of bulging and/or herniated discs among exercise enthusiasts. People always use way too much weight and use poor form resulting in brutally compressive forces on the spine.

Seriously, if you are opting to leg press over squatting, then you don’t know squat, pun intended

Alternative: The best (and safest) exercises for your lower body are a healthy combination of double-leg and single-leg exercises using free weights and body weight based exercises. Be sure to perform an equal amount of knee-dominant lower body exercises (e.g. squats and lunges) and hip-dominant lower body exercises (e.g. deadlifts and single-leg hip extensions) to make your knees, hips, and back bulletproof. In fact, most people are very knee-dominant and could benefit to start by performing a greater number of hip-dominant movements to balance out their lower body musculature.

You’ll notice once common trend among all of these poor exercises: they all involve MACHINES!

Get off those machines and focus on functional movements using free weights, bands, stability balls, etc. Not only will you ramp up your fat-burning and muscle-building pursuits, but more importantly you won’t end up hunchbacked in a wheel chair by the time you turn 50

PUMPkin workout

Beginners will do:
2 rounds of eight exercises - 30 seconds work, 30 seconds rest in between moves

Intermediate will do:
3 rounds of 8 - 20 seconds work, 10 seconds rest

Advanced:
4+ rounds of 8 - 20 seconds work, 10 seconds rest

1. Plank (hold for 20 seconds)
2. Squat Swings
3. Squat to Shoulder Press
4. Reverse woodchopper (pumpkin starts down left foot cross up to right shoulder)
5. Reverse Woodchopper (pumpkin start down by right foot cross up to left shoulder)
6. Lunge (hold down in place) left foot forward right knee bent towards ground pumpkin out in front at chest height twist left
7. Lunge (hold down in place) right foot forward left knee bent towards ground pumpkin out in front at chest height twist right
8. Bent over Row

BONUS AB work:

V-sit with twist
Side plank (pumpkin resting on hip) BOTH sides
Reverse crunch (pumpkin b/w feet roll knees towards chest)
Sit up while pressing pumpkin above head

Have a great time!

Don't buy into gimmicks - work hard and get results!

I was recently reading an article on the Wall Street Journal Blog about a new piece of technology that is supposed to provide a much needed distraction from your workout to help you get through the agony.

The article is entitled

“Making Dreaded Trips to the Gym More Bearable is Start Up’s Aim”.

Here’s a briefing of the article:

“The average user is on [gym] equipment for 20 to 30 minutes and most are looking for a distraction from working out,” said Bryan Arp, chief executive of start-up Netpulse Inc., which has just raised a $3.1 million Series A round led by Javelin Venture Partners and including DFJ Frontier.

The company plans to launch an entertainment platform designed for integration into fitness equipment. The Netpulse platform gives fitness club members access to live high-definition television, on-demand videos and music, iPod and iPhone connectivity, personalized workout data and connection to social media – all via interactive platforms and personal viewing screens built right into fitness equipment and cardio equipment.

It plans to generate revenue through licensing the platform to equipment manufacturers, as well as advertising through content partners on the screens.”


It's a brilliant idea if your lazy - basically, it caters to the fact that MOST people who workout at gyms do so at such a low-intensity that it’s super boring and they need whatever entertainment they can get to burn wasted time.

The general population is basically just going the gym to listen to music, watch TV, etc.- not to get results…sadly most people at the gym workout at such a low-intensity they are not getting results plus they're bored and thus need the above as a distraction

Instead of treating boredom (from their crappy workout) with TV, perhaps they need to make their workout better.

Cardio-Core Bootcampers agree that they NEVER get bored with their workouts - plus time passes quickly so they don't have the opportunity to get bored and in a rut!

Long, slow, boring cardio sucks and intervals rock if your goal is to get maximal results in minimal time and that’s the bottom line!

If you get bored during high-intensity interval training workouts that last 20 minutes or less than you simply are not challenging yourself enough.

If you are actually pushing yourself outside of your comfort zone during your workouts, I know you sure as hell can’t read an article online or watch TV because you’re too busy catching your breath and trying to slip on your own sweat.

Don't buy into the endless gimmicks that keep coming out that cater to LAZY PEOPLE - it is not the solution.

Hey, I’m not hating on this company because they are simply providing a cool product based on what the market actually wants… WORKOUTS THAT ARE SO EASY IT’S LIKE SITTING ON THE COUCH WATCHING TV OR SITTING AT YOUR COMPUTER SURFING THE WEB! Just don't get mad when your dress size gets larger.

Power songs to help you run faster!

The playlist gradually warms you up to tempo, with power songs in the middle, and then a gradual cooldown.

Have a great run!


Pure Shores by All Saints

Girlfriend Avril Lavigne

Harder to Breathe Maroon 5

A gotta feeling by Black eyed peas

Stronger by Kanye West

Hips don't lie by Shakira

Sexyback by Justin Timberlake

SOS Rihanna

Crazy in Love by Beyonce

My oh my by Aqua

Firestarter The Prodigy

Welcome to the Jungle by Guns N Roses

Push It Up by Garbage

B.O.B. OutKast

Jump by House of Pain

The Rockafeller Skank Fatboy Slim

Bamboo Banger by MIA

Another One Bites the Dust by Queen

Hungry like the wolf by Duran Duran

Crazy by Gnarls Barkley

Around the World by Daft Punk

Hey man nice shot by Filter

Runnin' Down a Dream by Tom Petty

SAVORY EZEKIEL BREAD STUFFING - The Eat-Clean Diet

SAVORY EZEKIEL BREAD STUFFING - The Eat-Clean Diet

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A great article from Tosca Reno - author of The Eat Clean Diet

Listen To Your Body

Sometimes I forget I live in a 50-year-old body because I feel so much younger. I was recently given a not-so-subtle reminder that I’m not as invincible as I once was. I was swimming laps in the pool and decided to indulge my inner child by doing a couple of fancy dives off the diving board. As soon as I sprung off the end of the board I felt a horribly intense snap in my calf. After my swim I was hobbling around in pain. What on earth had I done to myself?

Listen To Your Body

I immediately called my daughter, who studied kinesiology in university, for her advice. She told me to ice and rest my calf and to make a visit to a physiotherapist. After an assessment, the physiotherapist told me I had torn my right lateral gastrocnemius and that I would have to stay off of it for a while!

I don’t like being told to rest – I get cranky when I can’t work out! I wasn’t going to ignore my therapist’s advice but I had to find a way to maintain my activity level while nursing my injury. I also didn’t want my injury to prevent me from upholding my physique. I decided to modify my workout plans to avoid putting any pressure on my calf. For cardio, I swam using only my arms and focused on my upper body for my weights routine.

It’s been a few weeks since I’ve torn the muscle and I’ve been healing quite nicely. I was even able to wear heels at a special event a few weeks ago!

Injuries happen to everyone and they can be discouraging. But if you follow the advice below you’ll be able to heal as quickly and effectively as possible so you can get back to your regular routine.

1. Visit an Expert: It’s easy to think you’re injury isn’t all that bad, especially if you’re a tough Sister-in-Iron! But it’s best to get an expert opinion. They’ll tell you exactly what happened and how to approach the healing process.

2. Modify Your Workout Plan: I had to cut my leg workouts and focus on upper-body training. I also adjusted my cardio to involve arms only. Use training books and magazines to find exercises that won’t stress your injury. Do what you can within the limits of your injury. This may mean completely taking a break from your training. Listen to your healthcare expert and your body.

3. Seek Out Alternative Therapies: My physiotherapist administered acupuncture to encourage the healing process. It was very effective for releasing the tension in my muscle. Don’t discount the benefits of acupuncture, massage and hydrotherapy among other alternative therapies when you are recovering. Discuss these options with your healthcare provider to find out what’s available for you.

4. Eat Clean: Following The Eat-Clean Diet™ should be at the heart of all recovery efforts. Your body needs the best fuel it can get at this point because it will be working extra hard to heal. Fill up on lots of veggies, fruit, whole grains, lean protein and water. You can also discuss taking supplements with your healthcare expert to encourage further recovery. Eating well is especially important if you need to stop training altogether during your recovery. You don’t want to ruin all of your hard work!

Healthy Comfort Foods for Runners at Runner's World

Healthy Comfort Foods for Runners at Runner's World

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Brandywine Falls near Whistler, BC - a hiking trail

A nice easy hike for beginners, there is an alternate route, that is harder and much longer if you are looking for a challenge!

Brandywine Falls near Whistler, BC - a hiking trail

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Incorporate as many colors into your meals for a well-rounded diet

Chicken Breast Seven Color Salad


Full of antioxidants to help keep skin glowing.



(serves 2)

Salad:
2 chicken breast halves, marinated in teriyaki sauce, grilled, refrigerated
1 pear, peeled and cubed
10 red grapes (red/purple)
1 small can mandarin oranges, drained (yellow/orange)
1 yellow pepper, sliced julienne (yellow/green)
1 carrot, julienne sliced (orange)
1/4 avocado, cubed (yellow/green)
2 green onions, chopped (white/green)
10 cherry tomatoes (red)
1 cup broccoli florets (green)
1 package European lettuce mix or raw spinach

Dressing:
1 tablespoon rice vinegar
2 teaspoons soy sauce
1/2 teaspoon sugar
1/8 teaspoon powdered ginger
1/4 teaspoon sesame oil
1/8 teaspoon white pepper

Directions:
Slice grilled chicken breasts into strips and place in large salad bowl with other salad ingredients. In a small bowl, whisk together dressing ingredients. Pour dressing over salad and toss.

Nutritional Analysis Per Serving:
Calories: 328
Protein: 32 grams
Fat: 5 grams
Carbohydrate: 42 grams

Nutrition Ebook available at www.corebookcamp.com

Poor nutrition will not only lead to poor fitness and the inability to drop those extra pounds, but can lead to a lack of energy, lack of focus, poor moods, and the development of lifestyle-related diseases such as heart disease, diabetes, some types of cancer, and obesity. Proper nutrition is not a difficult concept. With a little EDUCATION and COMMITMENT, anyone can achieve a well balanced, fully nutritious diet that will improve ones focus, energy levels, moods, support weight loss, improve ones immunity and overall health. Today is a good day to start reaping the benefits that a combination of exercise and proper nutrition will give you.

We Want You to Reduce-Refit-Renew!: Lynn Park Map - Click on picture to enlarge and print

We Want You to Reduce-Refit-Renew!: Lynn Park Map - Click on picture to enlarge and print

Lynn Park Map - Click on picture to enlarge and print

Hike Lynn Loop Aug 9th at 11am

Hiking the Lynn Loop


Sunday we'll be heading to Lynn Canyon for a moderate 2 hour hike. Remember to pack a few snacks, water and a camera to document your success!


Don't stress - there is a few rest areas along the way!

We will meet at the cafe near the parking lot at 11am.

DIRECTIONS TO LYNN CANYON:
To get to Lynn Headwaters, take the Second Narrows bridge or Lion's Gate bridge, and get onto the Trans Canada Highway (Upper levels) heading West if approaching from Second Narrows, East from Lions Gate.

Take the Lynn Valley Road exit off the Upper Levels Highway and follow Lynn Valley Road north, past the turnoff to Lynn Canyon Park, to the end.

Cross the bridge over Lynn Creek staying right (instead of left on the gravel road), and proceed on foot to the yellow metal gate marking the boundary between Lynn Headwaters and the Seymour Demonstration Forest.

Go left to the Lynn Loop trail, as it climbs fairly steeply initially.

Once it levels off, you are hiking along the side of Lynn Canyon, and, this continues for another kilometer or so until you see a sign indicating your descent via a number of switchbacks. This is the shorter loop.

Call my cell if you need directions! 604-240-9891

WHAT TO BRING: water, runners/trail runners or hiking boots if you need the extra ankle support, and wear layers, as you will want to wear light clothes going up but will need something warm and waterproof in case it gets wet and windy. If you have a cell, we can exchange numbers at the trailhead, and this will help if you decide to turn back, or if you are going to take longer than anticipated.

For more info check out this site http://www.trailpeak.com/trail-Lynn-Loop-near-Vancouver-BC-51

Gluten Sensitivity?

Gluten Sensitivity?

Research shows that gluten sensitivity in some form, including celiac disease and mild gluten intolerance, affects approximately 15% of our population. Are you one of these people? How do you recognize gluten intolerance symptoms?

First of all let’s identify the difference between celiac disease and gluten intolerance. Celiac disease is an immune reaction, a severe sudden onset allergic reaction, to the protein called gluten. This is commonly found in grains such as wheat, rye, barley and oats. While celiac disease is initially an auto-immune disorder, it is also a disease of malabsorbtion, because essential nutrients are not absorbed. Therefore one of the most devastating symptoms of long-term undiagnosed celiac disease is malnutrition.

Gluten intolerance often has a slower onset than celiac disease, and may be hard to diagnose due to the broad range of symptoms and causes.

If you imagine a continuum of gluten intolerance symptoms, celiac disease is usually at the most extreme end with immediate autoimmune reactions. Some people with celiac disease may not have symptoms, but internally malabsorbtion and malnutrition can erode health over many years. Both celiac disease and gluten intolerance can be exacerbated by emotional stress, infection, surgery, pregnancy and childbirth. Every individual with some level of gluten intolerance or allergy may experience different shades of symptoms, hence the challenge for medical practitioners to diagnose.

So what are the specific symptoms of gluten intolerance and celiac disease?

* Weight loss or weight gain
* Nutritional deficiencies due to malabsorbtion e.g. low iron levels
* Gastro-intestinal problems (bloating, pain, gas, constipation, diarrhea)
* Fat in the stools (due to poor digestion)
* Aching joints
* Depression
* Eczema
* Head aches
* Exhaustion
* Irritability and behavioural changes
* Infertility, irregular menstrual cycle and miscarriage
* Cramps, tingling and numbness
* Slow infant and child growth
* Decline in dental health


Gluten Free Buckwheat Pancakes
Makes 6 or 7 deliciously light pancakes.

½ cup buckwheat flour
½ cup quinoa flour or quinoa flakes
1 cup yoghurt (or kefir or 1 cup water + 2 T lemon juice)

Mix all these in a bowl, cover with a plate and leave overnight, or 12 – 24 hours.
When ready to cook, add:

1 egg
¼ tsp sea salt
½ tsp baking soda
1 T rice bran oil (or melted butter)
Whisk batter until well combined.
Heat frypan over medium heat with 1 tsp butter or olive oil.
Use a big spoon of batter for each pancake.
Allow each pancake to cook until bubbles appear across the whole surface before turning over. They may not be as firm as wheat pancakes so be careful handling them.


What to eat them with? Here are a few ideas:

* Sliced banana
* Lemon juice and honey
* Yoghurt and berries

Hike the Chief - June 28th

At the end of this session, June 28th at 11AM, we will be hiking up the Chief in Squamish. This an amazing workout!

This parking area is past the Shannon Falls parking. If you reach town, you've gone too far. The rock face of the Chief itself should also be a clue. After parking, walk up the access road, and into the Provincial Park, in fact, walking through the campsite area (hike-in camping) to the trailhead.

As we climb the Chief, we can decide if we want to go to the first peak or second peak (or third). If it's a sunny summer day, we'll stop at the first peak for a snack and refreshments - at that point we can decide to continue on, relax for longer at the first peak or return down the mountain.

Bring water, runners/trail runners, and wear layers, as you will want to wear light clothes going up but will need something warm at the top, as it can get quite windy. If you have a cell, we can exchange numbers at the trailhead, and this will help if you decide to turn back, or if you are going to take longer than anticipated.

Stuck in a workout rut?

Stuck in a workout rut?

Has your body stopped changing? You probably started Cardio-Core with gusto and excitement which brought you results quickly, right? So why are you now wondering why those changes seem to be slowing down? The answer lies in the F.I.T. Principle:

Frequency: How often are you getting to class and working out?

Intensity: How hard are you working out when you are there?

Time: How long are your workouts?

There are 2 of these three that are actually in your control to change: Frequency and Intensity (the hour of class is sufficient and a constant). So what can you do?

Simply, come to class more often and exercise with intensity! This doesn't mean it will be easy, life does try to get in the way, but, the bottom line is that if you have stopped seeing changes it is because your body is used to the frequency and intensity you have committed to.

Can you add an extra day? Can you be more intentional and proactive about how you perform each exercise in every class? If so, you WILL see the results you desire!

ASK ME if you would like to bump up your membership from 3 days to 4 or purchase a punch card (no expiry) to use when you need a few extra workouts over and beyond the 3 day membership

STAYING HYDRATED IN WARMER WEATHER

STAYING HYDRATED IN WARMER WEATHER
By Heidi Reichenberger McIndoo, MS RD LDN

As the temperature outside begins to climb, we slowly shed our winter layers and trade them in for swimsuits and t-shirts. That means, ladies, it's time to get comfortable in your own skin. It's time to feel good about your body image, make your wellness a priority and leave the stress of "dieting" behind you for good.

As a mom of two with a full-time job, I look for simple ways to bring my overall wellness to a healthy place. Here are a few tips that rank high on my list.

• Stay hydrated: With rising temperatures, more morning walks with the stroller, and hopefully a few extra minutes devoted to yoga, proper hydration should be top of mind. As a registered dietitian, one of my favorite hydration options to recommend is vitaminwater10. vitaminwater10 is the perfect low-calorie combination... it's only 10 calories per serving, naturally sweetened and it tastes great. It's also packed with the vitamins and nutrients you need throughout the day. Not to mention, dehydration can lead to headaches, sluggishness, dull skin, and more.

• Eat breakfast: Studies show that people who eat breakfast regularly are thinner and meet more of their nutritional needs than breakfast skippers. The morning meal often includes low-fat dairy foods and/or fruit, making for a good dose of calcium, protein, vitamins A, C, and more. For even more morning nutrition, grab a vitaminwater10 essential (orange-orange). It has all the vitamin C of orange juice and only 10% of the calories, plus, it's specially formulated with 9 important vitamins necessary for optimal health. No need to be fancy-a few simple breakfast ideas include: whole grain toast with peanut butter and a banana or low-fat yogurt and berries.

• Get enough fruits & veggies: They're packed with vitamins, minerals, disease-fighting antioxidants, and flavor with few calories. Plus, their fiber and water content help to fill you up making less room for less nutritious, higher calorie foods. Easy ways to boost your intake are tossing blueberries into your cereal, sprinkling dried cranberries onto your salad, or snacking on cubed melon or red pepper sticks.

Lean and Quick - Pork Tenderloin

Pork Tenderloin

Lean and Quick

Ingredients:
1 cup water
1/4 cup apple juice
2 teaspoons dry white wine
1 clove garlic, chopped
2 teaspoons prepared yellow mustard
1 tablespoon lemon juice
1 teaspoon sugar
1 teaspoon Worcestershire sauce
2 tablespoons capers
2 teaspoons olive or canola oil
1/2 pound pork tenderloin, cut into 1/4-inch slices
1 teaspoon cornstarch dissolved in 2 tablespoon cold water

Directions:
Mix together the water, apple juice, wine, garlic, mustard, lemon juice, sugar, Worcestershire sauce and capers.

Add oil to a large skillet and place over high heat until just warm. Add the pork. Quickly brown the pork, cooking for about 3 minutes.

Add the combined liquid ingredients. Bring to a simmer over low heat, just until the pork is done.

Remove the pork to a serving plate. Raise the heat and cook the liquid in the pan until reduced, about 5 minutes. Stir in the dissolved cornstarch and heat until slightly thickened.

Return the pork to the sauce, with any juices, just until the pork is heated through. Serve immediately.

Makes two servings.

Sweat treat without the guilt

LUNA Yogurt Parfait

When your craving something sweet, try this parfait, which offers fibre and protein over ice cream.

Ingredients:
• Nonfat Plain Yogurt
• Assorted berries
• 1 LUNA sunrise bar

Alternate layering yogurt and berries in a clear glass. Top with crumbled LUNA sunrise bar. This is a great (and pretty) way to get your dairy, fruit, fiber and protein into breakfast.

Toned Arms for tank top season

Seated row with rotation

Tie the band to a stationary object at about waist height. (When you're seated, the band will be at about chest height.) Sit on a bench or stability ball, holding one end in right hand. Keep hips facing band, but rotate torso slightly to the left. Pull right hand back, grazing elbow behind rib cage. As you draw your arm back, rotate torso slightly to the right, bringing right shoulder back and left shoulder forward. Slowly return to start and repeat. Do 12 to 15 reps; switch sides.

Shoulder Super set

A. Tie the band to the base of a sturdy object. Stand to right side of band, feet hip-distance apart, holding end in left hand, palm facing body. Keeping elbow slightly bent, lift left arm out to side to shoulder height. Hold 1 count; slowly lower and repeat. Do 12 to 15 reps; switch sides.

B. Untie band and place it under the middle of left foot, feet staggered, holding one end in each hand, palms facing behind you. Raise right hand forward to shoulder height while pulling left hand back. Hold 1 count; lower and repeat, lifting left hand forward and right hand back. Do 12 to 15 reps per side.

Triceps extension:

Untie the band and place one end under right foot, holding other end in right hand. Raise right arm next to head, keeping elbow bent and close to ear. Slowly extend arm, then lower to start and repeat. Do as many reps as you can; switch sides.

Cleanse your body and cupboard

Spring Cleaning

It’s not unusual at this time of year to get a surge of energy to clean out closets, garages and such. But when was the last time you cleaned out your pantry and refrigerator? A key to healthy eating is a well stocked kitchen. You need to arm yourself with many healthy food choices and rid yourself of unhealthy trigger foods.

Throw Out:

Hydrogenated Oils - These are found in cookies, crackers and a variety of processed foods. The problem is not the fat, but the process. They are changed to make them more stable and have a longer shelf life. The result is an unhealthful, possibly carcinogenic effect in your food. Trans fatty acids work to increase LDL, “bad” cholesterol and they also decrease HDL cholesterol, which is “good” cholesterol. This means that the fats in hydrogenated oil are far more damaging than even saturated fats, which doctors have already determined to be harmful.

HFC’s (High Fructose Corn Syrup) - Check almost any sweet processed food and you will find high fructose corn syrup. It is made by changing sugar in cornstarch to fructose. Why use it? It is cheaper and has a longer shelf life than regular sugar. Research is unclear but high fructose corn syrup has been associated with obesity, diabetes and high cholesterol. Even if unproven, it is clear that this sweetener is high in empty calories that provide no nutritional value.

White Foods - If it’s white don’t bite. In the process of making flour white, half of the good unsaturated fatty acids, that are high in food value, are lost in the milling process alone, and virtually all the vitamin E is lost with the removal of wheat germ and bran. As a result, the remaining flour in the white bread you buy contains only poor quality proteins and fattening starch… White bread is “dead” bread. Look for whole grain foods which are full of fiber and nutrition.

If this is your first time cleaning out the kitchen, it may be discouraging to see just how many foods in your diet are healthful. However, there are endless products on the market that can replace your old favorites. Shop at your local health food market such as Wild Oats and Whole Foods and the shelves are stocked with good-for-you choices. Get excited about some new food choices and enjoy trying some new tastes and your family will be sure to join you!