All posts tagged: health

Unveiling the Weight Loss Wonders of Intermittent Fasting

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In the quest for effective weight loss strategies, intermittent fasting has emerged as a popular and intriguing approach. This eating pattern, characterized by alternating periods of eating and fasting, has garnered attention for its potential to promote weight loss and improve overall health. Below we explore some of the mechanisms in which fasting helps with weight loss and outline a popular fasting protocol. 1. Fat Burning in Ketosis Intermittent fasting induces a metabolic state called ketosis, where the body shifts from utilizing glucose to burning stored fat for energy. This process becomes a powerful ally in the journey towards shedding excess pounds(1). 2. Calorie Deficit Through Limited Eating Windows One of the natural outcomes of intermittent fasting is a reduction in calorie intake. By restricting the time available for eating, individuals often consume fewer calories, creating the necessary calorie deficit crucial for weight loss(2). 3. Hormonal Changes Supporting Weight Loss Fasting periods trigger hormonal shifts, with a drop in insulin levels facilitating fat mobilization. Simultaneously, an increase in human growth hormone (HGH) promotes fat burning …

Importance of Strength Training as We Age

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Aging is an inevitable part of life, and as the years go by, our bodies undergo various changes. However, the notion that physical decline is an inevitable consequence of aging is being challenged by the growing body of evidence supporting the benefits of strength training. In this blog, we will explore why strength training is not just reserved for the young and athletic but is a crucial component of healthy aging. From preserving muscle mass to enhancing bone density, strength training emerges as a powerful ally in the quest for a vibrant and fulfilling life as we age. Preserving Muscle Mass One of the most noticeable changes that occur as we age is the gradual loss of muscle mass, a phenomenon known as sarcopenia. According to the NIH muscle mass decreases approximately 3–8% per decade after the age of 30 (1). This decline accelerates as we get older. However, engaging in regular strength training exercises can help combat this muscle loss. Strength training involves resistance exercises that target different muscle groups, stimulating muscle growth and preventing atrophy. …

June Walk or Run Challenge

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Welcome back!  In honour of the beautiful weather, I put together a little challenge to get us all moving in the sunshine. The June Challenge is a way for us to motivate one another and keep ourselves accountable. Read on for more details about the challenge and how to join! How it Works Step 1: Set a distance goal in km or miles that you would like to walk or run by the end of June Step 2: Email your goal to movesbymeghan@gmail.com Step 3: An invitation to a shared google doc will be sent, this is where all goals will be shared. Step 4: Get outside and walk or run. Step 5: Update how many km or miles you walk each day in the google doc so we can keep one another accountable! Rules: Although this challenge is meant to be FUN first and foremost, it is also aimed at helping improve our health, get us out in the fresh air, and reduce sedentary activity. Thus, there are some rules for the challenge. Only …

The Benefits of Hydration

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Hey Guys, Welcome Back!  Today’s article is on the importance of hydration! The reason I chose to write about this subject is because when I was an Account Manager I found myself drinking 5+ coffees a day and literally NO water. When I started on my health journey one of the changes I wanted to make was to drink more water! At the time I didn’t realise the crazy impact it would have on my health and energy levels. I wanted to do a little research and find out what the actual impacts of proper hydration are, and turns out there are way more than I could have imagined.  Hydration Dating back to primeval times avoiding dehydration has been a key element in survival. This is likely because water is one of the most critical nutrients for almost all living things. In fact, the absence of water for more than a few days would lead to death. Water makes up 50-70% of your body weight and is critical for normal functioning of almost every physiological …

The Benefits of Foam Rolling (SMR)

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Welcome back! Today I want to take a dive into the world of foam rolling and share a demonstration video. At the beginning of my fitness journey I often found myself extremely sore the days following a work out. I also noticed that the more weight training, the more my flexibility decreased! When I introduced foam rolling into my routine along with stretching the difference was immediate. Muscle soreness was reduced and my range of motion and flexibility started increasing drastically.  Who Should Roll? Athletes only? Let’s be clear, rolling is not only for athletes. Most people can gain benefits from foam rolling even if they are not participating in exercise programs. If you find yourself sitting at a desk all day rolling is for you! John Hopkins estimates that over 80% of jobs are now considered sedentary. According to the Canadian Cancer Society, Canadian adults spend 10 hours a day engaged in sedentary activities. YIKES. The long hours of sitting leads to shortening and stiffening of certain muscles and connective tissues. This results in …

Exercise and Mental Health

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Welcome back! In my first blog I mentioned my battle with mental health issues including depression and anxiety throughout my early adulthood. In fact, I still struggle with mild anxiety. Needless to say I think this topic deserves a deeper dive! If you or a loved one grapple with mental illness, I advise you read on to learn more about the psychological impacts of exercise and physical activity along with some methods for implementing an exercise solution that may help. Let’s start by addressing how prevalent mental illness is in our society. According to the Canadian Mental Health Association, by the age of 40 about 50% of the population will have had a mental illness. According to the World Health Organization depression alone afflicts approximately 300 million people worldwide. Sadly, the stigma surrounding mental illness means that almost half of people who suffer never seek help. Due to the staggering number of those afflicted by mental illness, CAMH estimates the economic cost of mental illness in Canada is $51 billion per year. A report from the European Molecular Biology Organization estimated the global economic burden to …

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