Tag Archives: Training

Here are 10 Gift Ideas FIT for that special someone

It’s not easy to maintain a healthy lifestyle around the holidays. For anyone who’s making a health-positive New Year’s resolution, the right gift can help him or her hit the ground running.

Weight Lifting Grips

Grizzly Fitness, straps will help the beginner to advanced lifter strength train easier and safer, with heavier weights.

FitBit

The ultimate fitness watch, tracks steps, distance, calories burned, floors climbed, and your heart rate. Its GPS tracking allows you to review routes and links calls, texts and music from your phone. Other great features include Sleep monitor, wireless syncing and long lasting battery.

TRX

The TRX suspension training pack is a total-body, go-anywhere workout. Take strength training to the next level with the TRX exercise band, workout DVD, setup guide, and mesh carrying bag.

S’well Bottle

Glisten and glow with the Glitter Collection, featured in a sparkled, lacquered finish.

  • Keeps your drinks cold for 24 hours, hot for 12
  • 18/8 double-walled stainless steel, non-toxic, non-leaching and BPA free
  • 9oz & 17oz fit in a standard sized cup-holder
  • 25oz holds an entire bottle of wine
  • Bottles do not condensate
  • Mouth is wide enough for ice cubes and drip-free sipping
  • Vacuum sealed

Nice Tupperware

Staying strong with your nutrition game is easier if you pack your own meals and snacks. Glass, silicon or stainless steal are your healthiest, built to last options.

Mason Jar Mug

If you already know that they think green smoothies tastes better in a Mason jar, buy a Mason jar mug and lids so they can tote it around on the go.

Meal Prep Service

Fuel Foods, Be Fresh Local Market, Batch Food and others make meeting food goals and calorie counts a whole lot easier.

Lululemon Leggings

There is no such thing as too many pairs of yoga pants. Even if they don’t do yoga!

Cooling and Heating Packs

Instant Hand Warmers are a nice treat for outdoor runners and other sports, while Instant Ice Packs help for recovery.

Get Someone Started

Sponsoring a year’s membership or some personal training sessions can really be helpful to get someone started or feeling more confident going to a gym.

 

Train Your Brain in 7 Days

Don’t let your mind bully your body.

You wouldn’t bully others, and yet the things you say to yourself are filled with harsh criticizing negativity.  Stopping the negative self-chatter is the first step in learning to appreciate who you really are.

Happiness is beautiful

A lot of people think if they just lose five pounds or gain 10 pounds of muscle then they will be happy. But that is backward thinking. Truth is, your attitude is everything. Practice thinking positively about yourself, and then you will naturally start making positive changes. Whether you think you can or can’t, you’re right. So change your mind and you’ll change your body. You can achieve anything!

Work out because you love your body, not because you hate it.

If you view exercise as a punishment you won’t get lasting results because you’re willpower to push yourself through your workouts will fade and you won’t feel fulfillment from your efforts. Negativity doesn’t motivate. Focus on all the ways moving your body helps you love it more and reward yourself with healthy whole foods to boost your mood and feel fantastic form being fit!

Stop “Should”ing yourself.

I hear the word ‘should’ a lot when working with clients. As in, “I should lose weight” or “I should workout” or “I know I shouldn’t eat that”, then inhale the last cookie.  If your sentence starts with “I should”, just do it. And if it’s something you shouldn’t, then don’t. When you eliminate “I should,” you start thinking “I could,” with applied action become “I can”, and “I did it!”

Your body is made for progress no perfection.

The truth is your body is made to do, not just be. Stop thinking you have to look perfect on the outside in order to feel good on the inside.  Embrace all the things your body is right now and use it to express who you are! Always strive for progress, not perfection!

Your actions define your success not a number on the scale.

Living a healthy lifestyle is done one choice at a time. Using a scale to measure progress can help manage your program. However allowing a number on a scale or clothing size define your success or feel fear or guilt is not healthy. Make your actions outweigh your weight and you will be right where you are meant to be – healthy and free!

Use mind over matter to motivate.

It’s not always about getting thinner or leaner, it’s about getting your mind right. Mental fitness and physical fitness work together. When you embrace your body as is, and make your starting point right now, you will be more motivated to do the things necessary to actually get results. It’s called ‘active acceptance’ in positive psychology research. Just because you practice acceptance in the moment doesn’t mean you will give up and give in. In fact, self-compassion spurs you to action.

How to Turn Thoughts into Action

What is confidence? It’s the belief that you are capable, worthwhile and valuable.  It’s an optimism attached to your abilities that empower you to stretch out of your comfort zone and use failure as feedback to be courageous when facing challenges.

When faced with a challenge or setback or when you feel like failure is inevitable, you may have been told to: Be more confident. This sounds like great advice, if you weren’t left thinking, “If only it were that simple.” Here are three simple ways to boost your confidence:

  1. Visualize your success when you’re beginning a difficult task. Focusing on your why, will add energy to your willpower to push through. Listening to music with heavy base can increase your feelings of power, which is why great music playlists and headphones are a must for so many gym goers!
  1. Believe in your ability to improve. Focus on progress not perfection. If every thing was perfect you would never learn and you would never grow. Albert Einstein, brilliantly wrote, “Once you stop learning, you start dying. “Nobody does something one time to be the best at it; you do it the first time so you can to do it better the next time.
  1. Practice failure. Face it, you will fail sometimes. Michael Jordan missed more than 9000 shots in his career. 26 of those were potential game winning shots. Michael self proclaims: “I have failed over and over again in life. And that is why I succeed”. After being cut from his high school basketball team, Michael Jordan went home, locked himself in his room and cried…thank goodness he didn’t let failure prevent him from trying again!

Confidence turns thoughts into action. Taking action is the only way to live, love and lead your best life so I dare you to: Think of a challenge you want to take on, realize it’s not going to be easy and keep a growth mindset and believe in your ability to learn and grow. Neuroscience proves that the connections in your brain get stronger and grow with study and practice. Having a growth mindset builds habits; strengthens skills and improves confidence through open-minded repetition. Accept you are going to make mistakes and be kind to yourself when you do.

The excitement you’ll feel when you achieve your goal will be worth almost as much as your gained confidence.

 

Pushing Your Own Weight to Move Results

Melissa Tucker - PURICA Ambassador
Melissa Tucker
PURICA Ambassador

Melissa Tucker, a training coach and one of Canada’s foremost global fitness competitors, is a member of our team of PURICA Ambassadors committed to providing you with healthy eating and training tips.

Getting fit doesn’t have to be complicated.  If you’re looking to improve your strength, flexibility, and overall health adding some bodyweight exercises to your training routine is a simple, effective and free way to achieve all of the above! Best of all, you can usually do them just about anywhere.

Bodyweight exercises eliminate common excuses such as, not having enough time, money, or access to a gym. Whether you’re at home or on the road, all you need is a little space to squeeze in your workouts.

Compound exercises such as push-ups and lunges have been shown to be extremely effective for strength gains and performance improvements. Because numerous joints and muscles are engaged in each move you will achieve improved strength gains throughout the entire body.

If you’re looking to burn fat fast, just 20-30 minutes of bodyweight circuit training can give a major boost to your body’s metabolism. High Intensity Interval Training combines cardio and bodyweight-based exercises like plyometrics to provide both muscle strength and endurance development and condition your Vo2 max by getting your heart and lungs pumping!

Bodyweight exercises are easily modified to challenge you at any stage of your training program. By adding extra reps, doing the exercises faster or super slowly your muscle experiences a variety in time under tension, which is a great way to make an old routine new and be rewarded with new levels of strength and conditioning. Taking shorter breaks, or adding a ballistic movement to intensify the cardio component of your routine are a couple additional ways to make a simple workout tougher.

Exercising without equipment can also be used as a stress reliever. Yoga is the most popular no-equipment workout and a great way to improve flexibility while improving strength.

There will never be one universal “best” way to exercise for everyone; however bodyweight movements will always offer lots of benefits for every body!

For more information, check out www.melissatucker.com or email PURICA Ambassador Melissa Tucker at melissa@melissatucker.com.  And for regular healthy eating and training tips, follow us on Twitter at www.twitter.com/puricawellness and like us on Facebook at www.facebook.com/puricawellness

*A note on vegan and vegetarian options: At PURICA, we’re committed to empowering you with the best in whole foods, supplements and positive lifestyle solutions. We support all athletes and active living people whatever your dietary preferences, although we will always do our part to raise awareness about the benefits of vegetarian or vegan options.

Walk and run to keep it fun

Melissa Tucker - PURICA Ambassador
Melissa Tucker
PURICA Ambassador

Melissa Tucker, a training coach and one of Canada’s foremost global fitness competitors, is a member of our team of PURICA Ambassadors committed to providing you with healthy eating and training tips.

With the warmer weather and longer days, many people feel inspired to start running outdoors. The health benefits of breaking a sweat include busting stress, boosting energy and improved mood with the endorphin release; aka runners high. Running can help keep your heart healthy, boost your immune system and help accelerate weight loss. Depending on your personal goals and starting point, going full speed isn’t the most effective route to good health. Like any program, you want to start off slow and allow your body to get stronger with each session rather than full throttle till you hit the wall and quit. I recommend adding a run three days per week into a cross training program that includes, stair climbing, walking and biking to prevent increased risk of injuries like runner’s knee, hamstring strains, and shin splits which plague even the most consistent runners.

Regular cardio, at any speed, is part of a healthy lifestyle. Whether you choose a walking or running program, both will reduce risk of hypertension, high cholesterol, diabetes, and improved better cardiovascular health. Running isn’t for everyone, and going full-speed might increase injury risk. Runners are a frequently injured group. Some statistics put runners’ annual injury rate as high as 66 percent! Adding a simple 20 min strength-training program to your running routine two days per week will help improve your structural fitness, which is the ability of your bones, ligaments, tendons, and muscles to support you and stay healthy while running.

Adding a weight vest or hitting some hills to a power walk is a great way to increase the intensity of a walking program while maintaining a slower pace with less impact on hips, knees and joints that may be sensitive.

The bottom line is, listen to your body. Push it to a safe limit and reward it with adequate rest to recover. Your body is a result of the choices you make, running slowly isn’t weakness, quitting is. So mix it up, walk and run to keep it fun!

For more information, check out www.melissatucker.com or email PURICA Ambassador Melissa Tucker at melissa@melissatucker.com.  And for regular healthy eating and training tips, follow us on Twitter at www.twitter.com/puricawellness and like us on Facebook at www.facebook.com/puricawellness

*A note on vegan and vegetarian options: At PURICA, we’re committed to empowering you with the best in whole foods, supplements and positive lifestyle solutions. We support all athletes and active living people whatever your dietary preferences, although we will always do our part to raise awareness about the benefits of vegetarian or vegan options.

What would happen if you did what you said you would?

What are the first words that pass your lips in the morning? Are they resentful thoughts about your alarm or words of thanks for the opportunity that greets you with the rising sun? Literally, which side of the bed of life are you waking up on?

When you start each day by acknowledging what is going your way — and recognize how far you’ve come – you’ll see it’s much further than you sometimes think. Continue reading

The 5 Best Barbell Exercises to Build Muscle and Burn Fat

Melissa Tucker - PURICA Ambassador
Melissa Tucker
PURICA Ambassador

Melissa Tucker, a training coach and one of Canada’s foremost global fitness competitors, is a member of our team of PURICA Ambassadors committed to providing you with healthy eating and training tips. Here are Melissa’s thoughts on the efficiency of the barbell, which allows for strength training with just one piece of equipment.

When you’re traveling or have limited equipment to train with, it’s tempting to default to bodyweight exercies, cardio or to skip your workout all together!

That’s not the compromise you want to make if you want to truly reach your strength potential. To do so, you must use free weights.

To help you reach your personal goals, let me simplify strength training so that all you need is one simple piece of equipment: a barbell. Continue reading

Five FAQs on Health & Fitness

Melissa Tucker - PURICA Ambassador
Melissa Tucker
PURICA Ambassador

Melissa Tucker, a training coach and one of Canada’s foremost global fitness competitors, is a member of our team of PURICA Ambassadors committed to providing you with healthy eating and training tips. Here are some of Melissa’s answers to frequently asked health and fitness questions.

  1. When is the best time to work out?

There’s no right time to exercise. It depends on the individual. You need to listen to your body. Some people feel rough in the morning, whereas others can hop out of bed and do a 10 mile run. I will say if you are new to fitness, you are 80% more likely to build a lasting habit if you workout at the beginning of your day rather than after work when you’re bagged from your day. Continue reading

Rookie mistakes – how to avoid making them

Adam O'Meara - PURICA Ambassador
Adam O’Meara
PURICA Ambassador

Adam O’Meara, a Victoria-based professional triathlete, is a member of our team of PURICA Ambassadors who are committed to providing you with healthy eating and training tips. Adam shares some valuable preparation tips based on his own personal experience.

I’ve completed over 15 Ironman triathlons, have been a student of endurance sport for half of my life and usually prepare well for my races.  But on May 2nd, I ate an entire humble pie and came out of my first race of the season with a sub-par and disappointing result.  Even as a veteran, in my preparation for this event, I made some classic rookie mistakes. Continue reading

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