Leigh Matthews, Author at PGX®

Cholesterol and Fiber

Written by Leigh Matthews - Posted on 19 October 2015

Cholesterol and Fiber

Experts recommend that all men should have their cholesterol checked before the age of 35, and that women begin having regular cholesterol checks by age 45.

A complete cholesterol check, which can also be referred to as a lipid panel or profile, looks at the amount of low-density lipoprotein (LDL), high-density lipoprotein (HDL), total cholesterol and triglyceride levels in the blood. It is beneficial to have a good level of HDL cholesterol as this is the type that helps remove LDL cholesterol from the blood.

Triglycerides, meanwhile, are formed from excess calories from sugar and fat and are stored in fat cells.

What is a Healthy Cholesterol Level?

Recommended levels of cholesterol and triglycerides for adults are as follows (measured in milligrams per deciliter of blood):

LDL: 70-130 mg/dL (the lower the number, the better)
HDL: more than 40-60 mg/dL (the higher the number, the better)
Total cholesterol: less than 200 mg/dL (the lower the number, the better)
Triglycerides: 10-150 mg/dL (the lower the number, the better)

Here are some things you can do to help support healthy cholesterol levels:

Get regular exercise
Reduce alcohol intake
Quit smoking
Eat a high-fiber diet
Reduce intake of fat and sugar

Fiber and Cholesterol

Dietary fiber and functional fiber are thought to bind to fat and block its absorption. Fiber also helps the body regulate blood sugar by slowing the rate at which carbohydrates are broken down and enter the bloodstream.‡

Fiber also helps people feel fuller for longer, thereby helping prevent cravings and minimize overall food intake. This means fiber may also help support the liver by supporting healthy production of cholesterol and triglycerides in response to calorie intake and blood sugar.‡

Fiber and Plant-Based Proteins

One of the easiest ways to reduce fat intake and increase fiber consumption is to replace animal-derived foods, such as meat and cheese, with fiber-rich options, such as beans, chickpeas, lentils, and legumes. These foods provide protein and fiber and they’re packed with phytonutrients that have antioxidant activity, offering additional support for cardiovascular health.‡

Considering that meat and cheese contain no fiber, but do contain saturated fat, switching to plant-based sources of protein seems pretty wise all-round. Take a look at the fiber figures per half cup of the following foods and it’s easy to see how quickly you can achieve the recommended fiber intake:

Chickpeas – 17.5 g
Lentils – 8 g
Adzuki beans – 8.5 g
Oats – 8 g
Quinoa – 2.5g
Brown rice – 1.75 g

Even a small banana contains 2.6 g of fiber, while an average sized apple contains 4.4 g!

A healthy breakfast of oatmeal with fresh slices of apple and banana could jump start your day by providing some 15 g of fiber. Enjoy a chickpea and vegetable curry with brown rice for dinner, or some homemade chickpea fries with a salad and a white bean and parsley dip, and you’ve already met your daily minimum fiber intake if you’re a woman! Have a three-bean quinoa salad for lunch and you’re easily topping 40 g of fiber.

Fiber Supplements

Of course, there are days where it may be a struggle to eat well, which is where functional fiber supplements come in handy. Adding just a scoop of PGX® to your morning smoothie, or even to your glass of water at lunch, can help keep you stay on track to meet your daily target for fiber.*

*Drink additional water (8 fl. oz.) after ingesting PGX®. If you are taking medications, take one hour prior to or two hours after taking PGX®.

‡ This statement has not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

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5 Foods for Endurance

Written by Leigh Matthews - Posted on 14 October 2015

5 Foods for Endurance

Loading up on carbs is standard practice before an endurance event as this is thought to help ensure the muscles are full of glycogen for quick energy, but some athletes have found other great ways to boost stamina and performance.

If you’re gearing up for a race, try smashing your personal best by eating these 5 foods for endurance:

1. Buckwheat

A source of all nine essential amino acids, tryptophan and vitamins E and B, calcium and manganese, buckwheat is a staple for many endurance athletes. Not actually a grain, this seed of the rhubarb family is gluten-free and much more alkaline-forming than glutinous grains, helping the body to maintain a healthy blood pH. The slow-release carbohydrates in buckwheat help sustain energy levels and promote a better performance.

Try adding sprouted buckwheat to a smoothie, or as part of a salad with chickpeas, beans, and fresh fruits and vegetables.

2. Flaxseed

A source of omega-3 fatty acids, flaxseed supports healthy fat metabolism, circulation and normal inflammatory response. The easily metabolized fatty acids in flaxseed help to spare muscle glycogen, enhancing endurance. Flaxseed is also a source of potassium, an important electrolyte needed for muscle contractions and lost through sweat.

Try a tablespoon of flaxseed in a smoothie, on yoghurt and fruit, or with granola. Add a scoop of PGX® to help support healthy blood sugar regulation already in the normal range and keep hunger pangs at bay!*‡

3. Soy

These green beans are perfect for endurance athletes. Steamed edamame are a delicious snack to keep protein intake high, while soy protein is easily digestible and ideal for a recovery drink after a long run to help promote muscle growth.

In one study, researchers at Ohio State University found that soy is just as effective as whey protein for building lean muscle in male athletes (Brown et al., 2004). What’s more, soy actually helps preserve antioxidant function, whereas whey had a potentially negative effect on antioxidant status after workouts!

4. Apples and Onions

Several studies have shown that quercetin, a natural polyphenolic flavonoid found in abundance in apples and onions can help improve endurance when ingested for at least seven days prior to exercise. Quercetin has been seen to have antioxidant activity and to support healthy immune function and healthly inflammatory response, which could help athletes recover more quickly after training. ‡

In one study, healthy but untrained volunteers who took 500 mg of quercetin twice daily for 7 days had a 13.2% increase in the time it took for fatigue to set in during a bike ride, compared to those taking a placebo for 7 days. Quercetin was also associated with a modest increase (3.9%) in VO2max, a measurement of maximal aerobic capacity (Davis et al., 2010).

An apple a day (around 100g) contains the equivalent antioxidant activity of about 1500 mg of vitamin C, with much of that activity courtesy of quercetin (Eberhardt et al., 2000). Importantly, the quercetin in apples is found exclusively in the peels, with the average amount of quercetin amounting to 13.2 mg/100 g of fruit (Lee et al., 2003).

5. Almonds

Almonds are not only a source of calcium and other minerals, they may also enhance endurance in trained athletes. A study published recently in the Journal of the International Society of Sports Nutrition found that cyclists and triathletes who ate 75 g of almonds per day had an increase of 1.7 km in endurance cycling distance compared to baseline (Yi et al., 2014).

The almonds were also associated with more efficient use of oxygen and carbohydrate, as well as higher vitamin E and total antioxidant capacity, suggesting that including a handful of almonds in your daily diet could help enhance your exercise endurance and support healthy muscle recovery by reducing oxidative damage during exercise.

References
Brown EC, DiSilvestro RA, Babaknia A, et al. (2004). Soy versus whey protein bars: effects on exercise training impact on lean body mass and antioxidant status. Nutr J, Dec 8;3:22.

Davis JM, Carlstedt CJ, Chen S, et al. (2010). The dietary flavonoid quercetin increases VO(2max) and endurance capacity. Int J Sport Nutr Exerc Metab, Feb;20(1):56-62.

Eberhardt M, Lee C, Liu RH. (2000). Antioxidant activity of fresh apples. Nature, 405:903-904.

Lee K, Kim Y, Kim D, et al. (2003). Major phenolics in apple and their contribution to the total antioxidant capacity. J Agric Food Chem, 51:6516-6520.

Yi M, Fu J, Zhou L, et al. (2014). The effect of almond consumption on elements of endurance exercise performance in trained athletes. J Int Soc Sports Nutr, May 11;11:18.

* Drink additional water (8 fl. oz.) after ingesting PGX®. If you are taking medications, take one hour prior to or two hours after taking PGX®
‡ This statement has not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

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The Importance of Exercise for a Healthy Heart

Written by Leigh Matthews - Posted on 28 September 2015

The Importance of Exercise for a Healthy Heart

September 29th is World Heart Day – a good reminder for all of us not to take the health of our heart for granted. Clear winning strategies for heart health include staying physically active and eating a heart-healthy diet.

Being physically active doesn’t always have to equate to running marathons or even vigorous workouts – exercise comes in all shapes, sizes and levels! The important thing is to get up and moving every day.

Work Exercise Into Your Daily Routine

It might not be top of our minds most days, but the places we live and work are often built for efficiency rather than health. One look at a typical rapid transit system (Skytrain, El train, or subway) quickly reveals that not only do most people choose to use escalators and elevators, in some cases there aren’t even stairs available for the general public! These strategies certainly help get large numbers of people moving quickly, but they do nothing for building exercise into our daily routines.

Taking the stairs on your way to and from work offers a simple way to offset some of the risk of being sedentary for the bulk of the working day. Or, even better, skip the car or transit and cycle to work instead. Just 150 minutes of moderate exercise a week (which can be split into small chunks of just ten or so minutes) supports healthy heart function. Aim for 75 minutes of vigorous activity if you’re pushed for time!

I confess, I’ve never had a gym membership in my life, and the idea of running on a treadmill bores me to tears. Still, I rack up at least 15 hours of exercise a week simply by walking my dog, running almost all my errands by foot, hiking with friends and eschewing the use of elevators and escalators wherever possible. None of it feels like exercise, and yet it all helps keep my heart healthy, not to mention happy!

Find A Form of Exercise you Enjoy

If it’s been a while since you’ve been active, it’s understandable that you might feel anxious about starting to exercise more. Rest assured, exercise is great for helping you improve your energy levels, mood and overall health and well being. Some caution is certainly warranted, as is common sense, so if it’s been a few months or years avoid jumping straight into training for a marathon or lifting heavy weights.

Find forms of exercise that you enjoy, such as walking, jogging, playing soccer with the kids, skipping rope, swimming or even playing dodgeball – and go out and have fun! That way, it won’t feel like a chore and you’re more likely to stay motivated to achieve your health goals.

Exercise is a great way to:

Support your heart
Manage blood pressure already within the normal range
Maintain a healthy body weight
Support mood and self-esteem
Keep everyday stress at bay
Promote great sleep!

Be sure to talk to your health care practitioner to work out the best way to build more exercise into your day.

Exercise with Friends

If you’re struggling to find fun ways to exercise, try asking friends how they stay active and ask if you can tag along on a hike, bike ride, freshwater swimming excursion, or if you can borrow their dog a couple of times a week to go for a long leisurely walk. Or, check out your local community center and sign up for salsa, Zumba, Pilates or other class where you can learn new skills, get fit and make new friends.

Let us know in the comments what creative ways you’ve found to meet your weekly exercise goals!

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How to Conquer Your Cravings

Written by Leigh Matthews - Posted on 17 September 2015

How to Conquer Your Cravings

Eating a delicious treat every now and then isn’t going to have a huge impact on health, but when temptation leads to unhealthy foods becoming a regular part of your diet, it’s time to figure out how to conquer your cravings.

Many food cravings serve a psychological purpose, with specific foods attached to a strong emotional response. Others can indicate a lack of a specific nutrient, or are a result of plain old hunger or boredom. Craving (and consuming) non-food items, like soil, may be a sign of iron deficiency and should be assessed by physician. For most people though, cravings are more likely to take the shape of sweet or salty snacks that provide quick energy, but offer little in the way of healthy nutrients.

As such, managing blood sugar levels and insulin already within the normal range is one way to minimize cravings. By supporting the body in keeping blood sugar and energy levels stable, this helps stave off feelings of intense hunger that can cause us to make poor dietary choices. The best way to help keep blood sugar stable is to reduce intake of simple carbohydrates, and to ensure a good intake of fiber, protein and healthy fats. These help slow down the release of energy from food, preventing the rollercoaster of blood sugar and insulin peaks and troughs that can trigger food cravings.

Chromium and Blood Sugar Regulation

Chromium is a trace mineral that is vital for blood glucose regulation as it forms part of a molecule called glucose tolerance factor (GTF) that helps support healthy insulin levels already within the normal range so the body can use fuel more efficiently. Ensuring a good dietary intake of chromium may help regulate appetite, support healthy blood sugar regulation and insulin demand, and encourage lean body mass.

Dietary Fiber and Weight Management

Fiber helps slow down the release of energy from food, supporting stable blood sugar levels already within the normal range. The natural polysaccharide (fiber) complex PGX supports appetite management by promoting a feeling of fullness, thereby reducing cravings. PGX may even exert a ‘second-meal’ effect, meaning that consuming PGX at dinnertime can actually help lower the glycemic index of breakfast the next morning (Brand-Miller et al., 2010).

PGX Satisfast protein bars are ideal for people who find themselves succumbing to cravings as they offer a low-glycemic treat that can actually help curb between-meal snacking. These bars contain 15 grams of plant-based protein in each bar, alongside 1.5 grams of PGX, making them a great option for anyone looking to achieve or maintain a healthy body weight. They also contain antioxidants such as vitamin C, alongside calcium, iron, healthy fats and potassium, an essential mineral for water balance and proper signalling between cells.

Serotonin and Appetite Control

Another natural supplement, 5-hydroxytryptophan (5-HTP), has also been seen to help with appetite regulation. 5-HTP is a natural precursor to the brain chemical serotonin, a neurotransmitter essential for mood balance, sleep, and appetite control. Derived from the seeds of Griffonia simplicifolia, 5-HTP provides a natural way to boost serotonin levels.

Low levels of serotonin have been implicated in poor appetite control, with insufficient serotonin thought to decrease the feeling of satiety or fullness after eating. In one study, people taking a 5-HTP supplement had improved appetite control. By restoring healthy levels of serotonin 5-HTP may help increase the feeling of fullness after eating and help you conquer your cravings!

Other top tips for keeping cravings in check include:

Getting enough sleep
Meditating
Eating mindfully
Staying hydrated
Removing temptation
Preparing for tricky situations
Having healthy snacks on hand

One highly effective strategy for conquering cravings is to wait ten minutes after a craving strikes before giving in to temptation. In most cases the craving will pass, especially if you successfully distract yourself by going for a run, reading a book, chatting with friends and family, or playing with the dog.

If you have a sure-fire way to conquer cravings, let us know in the comments below!

References
Brand-Miller, J.C., et al. (2010). Effects of PGX®, a novel functional fibre, on acute and delayed postprandial glycaemia. Eur J Clin Nutr, 64:1488-1493.

* Drink additional water (8 fl. oz.) after ingesting PGX®. If you are taking medications, take one hour prior to or two hours after taking PGX®

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Tips for Maintaining a Healthy Routine

Written by Leigh Matthews - Posted on 9 September 2015

Tips for Maintaining a Healthy Routine

Sticking to your resolutions can be hard work, but if you started out the year with a commitment to eat healthily, and you’ve maintained that commitment until now, you’re going great guns! The onset of fall can trip people up though, given the cold weather and the craving for comfort foods. So, if you find yourself wavering on the promises you made, don’t cheat! You’ve come this far, and there are many ways to boost your willpower and stay on track for good health.

Here are some tips to help ensure you’re maintaining a healthy routine:

Sleep

First and foremost, make sure to get enough sleep. According to psychologist Kelly McGonigal, people who get a solid eight hours of sleep a night are better able to distinguish long-term goals from short-term rewards, compared to people who get just seven hours of sleep. Researchers have also found that too little sleep, or occasional disrupted sleep patterns, can lead to unwanted weight gain.

In order to maintain willpower and support a healthy living style, it makes sense to establish a healthy sleep routine. When you wake feeling refreshed, you’re likely to be better able to resist the temptation of sugary snacks and caffeine, and stay focused on achieving and maintaining a healthy diet and exercise regimen.

Meditation and Mindfulness

Meditation can also help maintain your focus so you are better able to resist cravings. Start by meditating for just a minute a day, and gradually increase the time so as to enhance your ability to control your thoughts and feelings and reduce impulsivity. The act of meditation can also help teach us to quieten negative self-talk that may otherwise undermine even the best of intentions.
Another way to reduce the risk of self-sabotage is to become your own best friend. Just as you would support a friend who is trying to stick to a healthy diet, give yourself the same level of support. Be sure to celebrate your successes (non-food rewards are best!) and, if you do slip up, offer yourself a little pep talk to get back on track.
It is also helpful to try to avoid thinking about healthy eating as a diet of denial. Instead of obsessing over a list of banned foods, focus on the fact that you are making specific food choices so as to feel more energized, healthy and happy. Pick foods that will nourish you, rather than those that lead you on a sugary rollercoaster of short-term gratification.

Have a Battle-Plan

On a more practical level, if fall comfort foods are your undoing in terms of healthy eating, prepare a plan of attack. This might mean taking a little extra time to make something delicious and healthy, like grilled veggies and a protein-packed chickpea salad, with a cashew cream Caesar-style dressing. Whole foods and healthy plant-proteins and fats can lower the glycaemic index of a meal and slow down digestion, helping you feel fuller for longer, meaning that you eat fewer calories overall.
To further support appetite control, try sprinkling some PGX (available in single-serving sachets!) on top of food, or mix PGX® with iced water flavoured with slices of cucumber, mint, basil, lemon or lime*. Having refreshing, delicious, non-alcoholic beverages on hand for socializing can also help you avoid making unhealthy beverage choices.

References
Kelly McGonigal, PhD. The Willpower Instinct: How Self-Control Works, Why It Matters, and What You Can Do to Get More of It (Penguin 2012)
Spiegel, K., Leproult, R., L’hermite-Balériaux, M., Copinschi, G., Penev, P.D., Van Cauter, E. (2004). Leptin levels are dependent on sleep duration: relationships with sympathovagal balance, carbohydrate regulation, cortisol, and thyrotropin. J Clin Endocrinol Metab, Nov;89(11):5762-71.

* Drink additional water (8 fl. oz.) after ingesting PGX®. If you are taking medications, take one hour prior to or two hours after taking PGX®

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5 Tips for a Healthy BBQ

Written by Leigh Matthews - Posted on 17 August 2015

5 Tips for a Healthy BBQ

Summer is the time when millions of people who don’t typically cook suddenly discover an enthusiasm for charring things on a barbecue. While it’s a summer staple to gather ’round the BBQ with friends, family, savoury foods and fresh cocktails, it doesn’t mean all your health goals have to up in smoke.

Here are 5 ways to have a healthier barbecue this summer:

1. Skip the Meat

Instead of meat, try popping some veggie burgers, or marinated Portobello mushrooms on the BBQ. Tofu slices marinated in barbecue sauce are another delicious option, and are an excellent accompaniment for grilled corn and a salad full of fresh, garden veggies.

There’s really no end to your meatless BBQ options. Grilled fresh fruit and veg can be a great main dish, completed with sesame dressed three-bean salad for a punch of protein. In fact, beans can be used in a variety of ways to spruce up any meatless meal: whole black beans add a healthy boost to any salad, mashed chickpeas make a tasty sandwich spread, and a white bean and parsley dip always satisfies as a side dip for vegetable crudités.

2. Skewer Some Veggies

Summertime barbecues are the perfect opportunity to get kids (and adults) interested in trying new, healthy foods. One of the best ways to do this is to experiment with veggie kebabs. Simply choose your veg, add a marinade, or keep it simple by coating them in a mix of olive oil, salt and pepper and your favourite fresh herbs. Pop them on the grill and you’ll have fragrant, mouth-watering veggie skewers.

Some top contenders for colourful, delicious veggie skewers include:

Zucchini
Bell peppers
Eggplant
Pineapple
Summer squash
Mushrooms
Tomatoes
Tofu cubes or seitan

3. Get Creative

If the most interesting thing to hit your grill this summer is an artisanal sausage, it’s time to shake things up. Try throwing asparagus, peaches, pineapple, or peppers on the grill. Even bruschetta can be done to perfection on the BBQ!

All these fresh fruits and vegetables are packed with antioxidants, vitamins and minerals, in addition to being cholesterol-free, low in saturated fat and high in fibre. What’s more, the heat of the barbecue causes the naturally-occurring sugars in these fruits to caramelize, making them taste even more delicious.

4. BBQ Pizza!

Yes, you read that right – grilled pizza is absolutely delicious – and pretty easy too! Pick up some Lavash bread, or make your own dough, and choose your toppings. Carefully slide the pizza onto the grill and barbecue on a low heat for about ten minutes with the hood closed. Fresh fig, humous instead of pizza sauce, arugla gently tossed in olive oil, are all deliciously creative, healthy ways to add extra zest to your grilled pizza.

5. Whole Grain Burger Buns

No matter your patty, make sure you’re using a whole grain bun instead of one made with refined white flour. Whole grains are a good source of fibre and help lower the Glycemic Index of your meal. They also offer a variety of minerals that are stripped from refined white flour.
Barbecuing might have a bit of a bad rap, but a few changes can make outdoor cooking both delicious and healthy. If you’re really determined to be healthy this summer, skip the beer and burger combo and have a fresh fruit smoothie instead. Add PGX® to your smoothie for a fibre boost!* You can also sprinkle PGX granules on your salad, or add them to home made veggie burgers.

* Drink additional water (8 fl. oz.) after ingesting PGX®. If you are taking medications, take one hour prior to or two hours after taking PGX®

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Summer Family Fitness: 5 Ideas

Written by Leigh Matthews - Posted on 14 August 2015

Summer Family Fitness: 5 Ideas

We all know that ingraining healthy habits in kids is important for their health as adults, but what can you do to keep the whole family active in summer? If your kids are more inclined to spend their summer break inside playing video games or chatting with friends online, it’s time for emergency measures.

Here are five ways to stay fit with the whole family this summer:

1. Stay Playful!

How many cartwheels can you do in a row? Who’s up for some tug of war? Is your sidewalk crying out for a hopscotch race? Who’s the best at hide and seek? Can you finish a pillow-case race?

Staying active doesn’t always have to include well known, heart-pumping activities like swimming, hiking or sports. Create little games or challenges throughout the day for bursts of healthy fun, and your whole family – mom and dad included – will be getting lots of fun-loving exercise.

2. Indulge Their Whims!

Kids are fickle creatures, so if you want to encourage them to be healthy, indulge their whims. This might mean taking a spontaneous trip to the lake to swim, to the beach to play volleyball, or to the local courts to play tennis as soon as you get home from work, and why not? A couple of minutes into it, and you’ll be enjoying spending time with your kids, while feeling good about getting exercise.

3. Learn Together

What have you always wanted to learn? Tap dancing, karate, kayaking? Summer is the perfect opportunity to engage your kids in something new, as they’re likely to be looking for ways to avoid boredom. So seize the opportunity and sign up for a fun, new activity with your kids!

4. Bike! Bike! Bike!

Teaching kids to cycle, biking with kids in tow, or going for a family bike ride, are all great ways to stay active in summer. Getting out and about on two wheels will also help give your kids a sense of independence and freedom!

5. Make Yard Work Fun

No, seriously. Chores may not sound very fun, but it’s all in how you frame it. Ask your kid if they’d like to build a new pond in the back yard, or set up a picnic bench. What about planting a new row of their favourite vegetable, or building a basketball net, treehouse, or obstacle course? Yard work can be a lot of fun with kids!

The beauty of exercising with kids is their ability to turn everyday things into playful, bonding activities. Their constant state of wonder, and their willingness to try new things, allow them to find the fun in just about anything.

Have you found any ingenious ways to shake up your routine and stay fit with the kids in summer? Let us know in the comments below!

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A 5 step Routine for a Great Beach Workout

Written by Leigh Matthews - Posted on 22 July 2015

A 5 Step Routine for a Great Beach Workout

If the warm summer days mean you’re spending more time at the beach than at the gym, don’t worry, exercise and fun at the beach are not mutually exclusive! Lazing around in the sand with a cool beer is certainly tempting, but how about squeezing in a quick workout before you enjoy that R&R.

First things first, whenever you’re exercising in the sun remember these rules: use adequate sun protection, stay hydrated, stick to beach rules and stay in sight of lifeguards. The latter is especially important if you’re working out at the beach as you can quickly become tired in the water when you’ve already been pushing your body.

Without further ado, here is a 5 step routine for a great beach workout:

1. Sand Lunges

Aim to cover a 40-yard stretch of sand by doing basic lunges but with the added difficulty of balancing on and pushing against the sand.

Start by standing with your hands on your hips, feet shoulder-width apart, then take a normal stride and bend your forward leg at a 90-degree angle. This should cause your back leg to also end up at a 90-degree angle. Make sure to keep your core muscles (canister) engaged and your hips in line with your shoulders as you then step forward with your back leg. Repeat for 40-yards then turn and repeat until back to base.

2. Water Jog

After working up a sweat by doing sand lunges, wade into the water until you’re waist-deep. Jog parallel to the shore for 40 yards, the jog back out of the water and sprint back to base.

3. Shoulder Push-Ups

Now that your legs are burning from all that water jogging, give them a brief break while you work your upper body.

To do a shoulder push-up simply bend down as if you’re picking something up from the sand and spread your hands hip-width apart with your feet together so you form a tripod. Do a push-up and try to touch your nose to the sand. Do two sets of 5 reps to start and try to build to three sets of 10 reps over the summer.

4. Dune Treadmill

Sand running offers a great workout, without the expensive gym membership fee! Running on sand is also easier on the joints, but is harder work, so it burns more calories and is a great way to tone the lower body. Moist, firm sand is best – and don’t forget to wear good running shoes! Find a decent sized sand dune and run up and down it for 5 minutes, alternating between a sprint and a jog every other ascent to help improve your anaerobic fitness.

5. Swim!

OK, so this one is pretty obvious, but you’ll be thankful for it after all that jogging and running up the sand dunes. Pick a couple of shoreline markers that are about 40 yards apart and head into the water until you’re at a good swimming depth. Swim back and forth between your markers, doing a breaststroke, butterfly or backstroke – whatever works for you! Just 5-10 minutes of swimming is excellent cardio that works all your major muscle groups while keeping you cool.

If you find it hard to motivate yourself to work out alone, it should be pretty easy to convince a friend to head to the beach (just make sure to tell them you’ll be exercising!).

Bonus Idea: Beach Volleyball

Consider signing up for beach volleyball. This a fantastic way to stay active in summer while making new friends and getting your fill of vitamin D. Head down to your nearest beach on the weekend and see if there’s a tournament or game going on and ask someone how you can get involved. Or, check online for local groups that have a regular indoor volleyball practice and see if they’re inclined to turn the beach into their gym for the summer!

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Body Weight Training: Getting Started

Written by Leigh Matthews - Posted on 20 July 2015

Body Weight Training: Getting Started

There are plenty of barriers and obstacles we can encounter when trying to get fit, but a lack of equipment shouldn’t be one of them. All you really need to start working on improving your health and fitness, is your own body and a bit of imagination.*

Body weight training is perfect if you’re looking to exercise on a budget or maintain your strength and fitness when traveling. The basic principle of body weight training is that you put your muscles to work against gravity and your own body mass – think lifts, squats, push-ups, etc – for a quick, challenging workout you can do anywhere.

*Always consult with your physician before beginning any fitness program, particularly when you have a medical condition.

The following are a few moves to get you started with body weight training:

Power Burpee

Let’s start with a power burpee – a great way to get your heart rate up, work your core, and activate those hamstrings.

Begin in a standing position, arms by your sides and feet shoulder width apart. As with a traditional burpee, you want to drop quickly into a push-up position, then jump into a squat position, and follow that with a vertical leap into the air before dropping back to a squat.

To make this a power burpee, after dropping back into a squat, go for an explosive tuck-jump, pulling in your knees and jumping as high as you can. Do two sets of five to start out.

Push-Ups

Now that you’ve got your circulation moving a little faster, switch your focus to your upper body to give your legs a bit of a break.

Go for a simple push-up and do as many as you can without stopping. Take the number of push-ups you managed and cut that in half, then do three sets of that number next time. Push-ups work the pectorals, deltoids, and triceps and really help tone the chest and arms, but good form is essential.

For a proper push-up, lie face down with your shoulders bent and hands flat to the floor about shoulder width apart. Keeping your body straight, push against the floor with your hands to extend your arms and lift your body. Imagine a line running from the top of your head to your ankles and try to keep this line as straight as possible.

Break-Out Push-Ups

The next body weight training exercise works your arms, legs, and core. It’s also a great excuse to bust out your breakdancing moves! A break-out push-up stretches out your chest and activates your oblique muscles.

Begin in a traditional push-up position, raise your body as usual and then, when your arms are fully extended, rotate your body to look to your right while kicking out your left leg to the right underneath your body. Drop back into a push-up and on the next lift, kick out your right leg to the left underneath your body. Do two sets of five reps to start.

Caterpillar (Prone) Walkout

Now that your arms and legs are feeling the burn, take things down a notch by doing your best impression of a caterpillar. The prone walkout helps with pelvic stability, and total body dynamic flexibility, and it’s pretty fun to do.

Start by standing on your tip toes with your feet hip width apart, then bend at the waist to touch your hands to the floor directly in front of your feet. Keeping your core muscles engaged, walk your hands forward until you’re in a push-up position, then walk your feet in towards your hands (while still on tip toes). Repeat this until you bump into a wall, or for about five walkouts.

Dips!

Next up, dips. You’ll need a chair for this, although you could also use a bench in the park or the edge of a bed, depending on its height. This exercise works some of the same muscles as a push-up, but also works the rhomboid muscles in the back.

To get into position, stand with your back to the chair, bend your legs as if you’re going to sit down, and place the palms of your hands on the front edge of the seat. Walk your feet slowly out in front of you so that your arms are supporting most of your body weight.

Now you’re in position, inhale and slowly bend your arms, keeping your elbows tucked in, and lower your body until your arms are parallel to the floor. Hold that position for a half second, exhale and push slowly back up into your starting position. Do two sets of five to begin and increase as you get stronger.

Benefits of Body Weight Training

These are just a few great resistance exercises you can do in a small amount of time, in a small amount of space, using (almost) nothing but your own body. Adding these into your exercise regimen, alongside regular cardio, is an excellent way to build strength gradually without needing to buy expensive equipment.

Try adding a PGX protein shake* and some of these body weight training exercise to your workout schedule and you’ll be well on your way to achieving your fitness goals!

* Drink additional water (8 fl. oz.) after ingesting PGX®. If you are taking medications, take one hour prior to or two hours after taking PG

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Exercising With Infants

Written by Leigh Matthews - Posted on 16 June 2015

Exercising With Infants

The tabloid obsession over celebrities and their post-pregnancy bodies is certainly unhealthy and arguably damaging, but most people do gain and retain weight after having a baby. Always consult with your physician before beginning any fitness program, particularly involving maternal health.

In one recent study, 75% of women had a higher bodyweight a year after giving birth, compared with their pre-pregnancy weight, with almost half (47.4%) retaining more than 10lbs, and almost a quarter (24.2%) retaining more than 20lbs[1].

A timely return to a healthy body-weight after pregnancy is recommended, but how can you exercise when you’re beholden to baby’s needs? Fortunately, many ingenious people looking after newborns have found great ways to exercise with infants.

Baby Biceps

First up, baby bicep curls. Simply prop your baby (securely) in the crook of your arm, and do a regular old bicep curl. Don’t forget to pull a silly face at baby, or blow them a kiss as they get near to your face! Three sets of ten reps a day and you’ll soon have some great guns. What’s more, as baby grows, you’ll have to work harder. It’s the perfect steadily increasing weightlifting program.

Stroller-Guns

To work on those stroller-guns even further, get out and about with baby every day for at least a half-hour walk, preferably with a few hills included in your route. Pushing an increasingly heavy stroller up and down inclines is tough work, and it’s even harder if you have a double stroller with an older child also adding their weight.

Front-Carrier Squats

Front-carrier squats are a great way to tone your abdominal muscles, and are perfect for anyone who had a C-section. To execute front-carrier squats, strap your baby into a front-carrier and stand with your feet just a little wider than shoulder width. Take a breath and lower your body as if sitting in a chair, while keeping your back straight and belly pulled in. Breathe out and return to your starting position. Do three sets of ten reps.

Baby Hips

Many people find that even if they lose their pregnancy weight they are still a waist-size higher than before pregnancy. This is because the hips typically widen during pregnancy in order to make childbirth easier. Doing side leg-lifts can help to tone up your lower body, and these can also be done with baby in a front-carrier.

To execute side leg-lifts, stand with your feet hip-width apart, hands on your waist or supporting baby, and transfer your weight to your right leg before lifting your left leg out to the side slowly. Hold for half a second and return to your starting position. Do two sets of ten leg lifts on each side.

Superman!

Every kid dreams of flying, so why not start them out early with this great exercise. Lying on your back with baby resting on your belly, slowly lift them above you until your arms are fully extended, hold the position for a second or two, and then slowly bring them back down to rest. Do three sets of five reps a day, complete with flying noises while baby soars above you.

Baby Yoga

If a home workout isn’t quite cutting it, take a look at your local community centre, ask your midwife or doula, or get recommendations from friends for baby yoga classes. Some yoga studios offer a dedicated class for new parents who need to bring baby with them, while others have classes that involve both you and your baby. Child pose should be a breeze for your little one.

Sling-Swing!

Possibly not for the faint-hearted, and definitely one to do with experienced instructors, sling-swing is a great way to exercise with infants as it keeps baby close while giving you a pretty intense workout. Look for a class near you, and be careful to ensure exercises are age-appropriate. Delicate newborns and high velocity rotation certainly don’t mix. Done right, this kind of gentle, purposeful movement can help put baby right to sleep.

Swim!

One of the easiest ways to exercise with an infant is to enroll them in baby-swimming classes! You get to tread water and work your legs and core while the water supports your weight for reduced impact on your joints, and baby gets to learn a valuable life skill!

Kids and Kegel’s

And, finally, one of the most important types of exercise to do after having a baby is pelvic floor muscle exercise. The strength of these muscles can decrease significantly during pregnancy, causing urinary incontinence and affecting quality of life [2]. This can also make it difficult to return to certain types of exercise, such as running or rebounding, where sudden jolts can cause stress incontinence.

Fortunately, pelvic floor exercise (often referred to as Kegel’s) can be done pretty much anywhere at any time! These exercises are also recommended before and during pregnancy and have been found to significantly improve pelvic floor muscle strength during pregnancy and post-partum. Anyone experiencing urinary problems during or after pregnancy should talk to their health care practitioner.

Is it Safe to Exercise While Breastfeeding?

Some people are reluctant to exercise while breastfeeding because of fears that this might adversely affect milk production and the growth of their baby. In a meta-analysis of four randomised, controlled trials, no detrimental effect was seen in infant growth in those who exercised while breastfeeding [3]. Any increase in demands on the body, from increased exercise and from breastfeeding, warrant extra caution about adequate intake of nutrients, especially omega-3 DHA, which is needed for cognitive development and healthy visual development in infants [4].

Not only does pregnancy weight gain and post-partum weight retention adversely affect maternal health, research has shown a significant association between pregnancy weight gain and the body mass index (BMI) of kids at three years old [5]. Exercising with your infant seems like a pretty great way to get back in shape after childbirth, and to make an early start on building positive associations with exercise for your kids!

References:

[1]Endres, L.K., Straub, H., McKinney, C., Plunkett, B., Minkovitz, C.S., Schetter, C.D., Ramey, S., Wang, C., Hobel, C., Raju, T., Shalowitz, M.U.; Community Child Health Network of the Eunice Kennedy Shriver National Institute of Child Health and Human Development. (2015). Postpartum weight retention risk factors and relationship to obesity at 1 year. Obstet Gynecol, Jan;125(1):144-52.

[2] Kahyaoglu Sut, H., & Balkanli Kaplan, P. (2015). Effect of pelvic floor muscle exercise on pelvic floor muscle activity and voiding functions during pregnancy and the postpartum period. Neurourol Urodyn, Feb 3. doi: 10.1002/nau.22728. [Epub ahead of print] [3] Daley, A.J., Thomas, A., Cooper, H., Fitzpatrick, H., McDonald, C., Moore, H., Rooney, R., Deeks, J.J. (2012). Maternal exercise and growth in breastfed infants: a meta-analysis of randomized controlled trials. Pediatrics, Jul;130(1):108-14.

[4] Bourre, J.M. (2007). Dietary omega-3 fatty acids for women. Biomed Pharmacother, Feb-Apr;61(2-3):105-12.

[5] Olson, C.M., Strawderman, M.S., Dennison, B.A. (2009). Maternal weight gain during pregnancy and child weight at age 3 years. Matern Child Health J, Nov;13(6):839-46.

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