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        New

ALIVE IN 45
Low Impact Aerobics Class

Classes are 45 minutes long and begin at 6:45 am

Wednesdays and Fridays

Dublin Street United Church
68 Suffolk Street West  Guelph, ON, N1H 2J3

• Led by a certified group fitness instructor
  
• Low impact movement
• Suitable for the beginner or “returning” exerciser
• Work at your own pace
  

                                              Please bring your own yoga mat and water bottle
                        $45 per month

                 call or email for more information

519-241-1371         rose@roseparr.com

"it's early, but it's worth it"  Cindy H

The Rose Parr Philosophy

" I believe in lifting weights to lose weight, strengthen bones and jump start metabolism." "Nutrition counselling and resistance training exercises are my specialties. Good health and wellness are not a luxury but an essential for people everywhere to reach their life's potential. I believe in a holistic approach, using your mind as much as your muscles. I have worked with teens to seniors aged 89. Why not start your personal workout program this week?

Please contact me by email, by clicking the green button or by telephone me with your questions about ways to lower bloodpressure, eating to lose weight, foods that speed metabolism and how we can work together to meet your goals.Check out Rose's Newsletter

Contact Rose to book your first appointment today!  

Fitness in a Flash:

4 Time-Saving Workouts

When you’re already busy, carving out time for exercise can get tricky — but it’s definitely worthwhile. Staying active will help you cope with stress, avoid weight gain, and feel your best. These workouts pack a hefty fitness punch, helping you make the most of every exercise session — even if you only have 20 minutes.

Create a Circuit

No time to get both your cardio and strength workouts in? Combine them in a circuit-training workout. Simply alternate brief bouts (about 30 seconds to 3 minutes) of aerobic activity with 1-2 sets of strength exercise, moving quickly from one station to the next. Complete one or more circuits, depending on how much time and how many stations you have.

Speed Up, Slow Down, Repeat

High-intensity interval training (HIIT) alternates cardiovascular speed intervals (anywhere from ~8 seconds to 5 minutes) with recovery periods (equal to or longer than the speed intervals) for a workout that improves fitness in a fraction of the time. Speed intervals are typically performed at a rate of 80-95% of maximal capacity; unlike sprint interval training (SIT), they’re not all-out efforts, but they’re close. Recovery intervals are performed at a low-to-moderate intensity, allowing you to catch your breath and prepare for the next speed segment.

HIIT has been shown to offer significantly greater improvements in cardiovascular fitness in less than a third of the time compared to traditional continuous training at a moderate intensity. In addition, multiple studies link HIIT with greater reductions in both subcutaneous (just under the skin) and abdominal fat. HIIT can be done on a stationary bike, elliptical, or treadmill — or outside while running or bicycling, for example.

Grab a Kettlebell

They’ve been around for ages, but they’re making a big comeback — kettlebells offer yet another way to combine cardio and resistance training in a short, high-intensity workout that gets the job done. An ACE-sponsored study found fit subjects undergoing 20-minute kettlebell workouts burned 13.6 calories/minute on average, not including the energy cost of anaerobic work — estimated at an additional 6.6 calories per minute. That adds up to over 400 calories in 20 minutes — roughly equivalent to running at a pace of 6 minutes per mile — in addition to building strength and aerobic fitness. If you have any knee or shoulder issues, skip the kettlebell!

A kettlebell resembles a cannonball with a handle; examples of typical moves include a deadlift, single-arm swing, snatch, and Turkish get-up. A set of kettlebell exercises is typically followed by a rest period before moving on to the next set. As with any resistance exercise, kettlebell training requires careful attention to form and technique. Starting with lighter weights is recommended — 8-15 pounds for women and 15-25 pounds for men is a general guideline.

Try Nordic Walking

Head out for a brisk walk with a pole in each hand, and you could burn 20-40% more calories compared to a regular walk, according to one study. Nordic walking involves the arms and shoulders, so it uses more muscle mass — and that boosts energy output as well as oxygen consumption, building cardiovascular and muscular fitness without increasing perceived exertion. In a nutshell, you’ll get a total-body, calorie-torching workout without feeling like you’re working harder.

To Your Health

Staying active helps keep your energy levels and mood elevated — so you’ll have plenty of good cheer to share with loved ones. Making your fitness and well-being a top priority during the holiday season — and all year ‘round — will give you even more to celebrate.

Safety First

Because these workouts are higher-intensity, they can be higher-risk — so check with your health care provider before diving in. As with all vigorous workouts, include a gradual warm up and cool down.

 

           Avoid Habits That Can Make You Unhealthy

Unhealthy Habit #1:

Putting the Serving Dishes on the Table

Researchers at Cornell University found that when people served themselves from the kitchen counter or the stove, they ate up to 35 percent less food than they did when the grub was on the kitchen or dining room table. When there’s distance between us and our food, the scientists theorize, we think harder about whether we’re really hungry for more.

Unhealthy Habit #2:

Getting Too Little (or Too Much) Sleep

A sleep schedule is vital to any weight-loss plan, say Wake Forest University researchers who tracked study participants for 5 years. In the under-40 age group, people who slept 5 hours or less each night gained nearly 2½ times as much abdominal fat as those who logged 6 to 7 hours; also, those who slept 8 hours or longer added nearly twice as much belly fat as the 6- to 7-hour group. People with sleep deficits tend to eat more (and use less energy) because they’re tired, says study coauthor Kristen Hairston, M.D., while those who sleep longer than 8 hours a night tend to be less active.

5. Fat Habit #3: Not Multitasking While Watching TV

 

We don't need to tell you that too much TV has been linked to weight gain. But here's what you may not realize: You can have your TV and watch it, too. Just do something else at the same time. Washing dishes burns 70 calories every 30 minutes. So does ironing. Here's another thing to keep in mind: Cutting TV time even a little helps you burn calories, say researchers at the University of Vermont. In their study, overweight participants who cut their viewing time in half (from an average of 5 hours to 2.5) burned an extra 119 calories a day. “Nearly anything you do—even reading—uses more energy than watching TV,” says study author Jennifer J. Otten, Ph.D.

Fat Habit #4: Drinking Soda

Researchers say you can measure a person’s risk of obesity by measuring his or her soda intake. Versus people who don’t drink sweetened sodas, here’s what your daily intake means:

½ can = 26 percent increased risk of being overweight or obese

½ to 1 can = 30.4 percent increased risk

1 to 2 cans = 32.8 percent increased risk

More than 2 cans = 47.2 percent increased risk

That’s a pretty remarkable set of stats. You don’t have to guzzle Double Gulps from 7-Eleven to put yourself at risk—you just need to indulge in one or two cans a day. Wow. And because high-fructose corn syrup is so cheap, food marketers keep making serving sizes bigger (even the “small” at most movie theaters is enough to drown a raccoon). That means we’re drinking more than ever and don’t even realize it: In the 1950s, the average person drank 11 gallons of soda a year. By the mid-2000s, we were drinking 46 gallons a year. A Center for Science in the Public Interest report contained this shocking sentence: “Carbonated soft drinks are the single biggest source of calories in the American diet.”

Fat Habit #5: Taking Big Bites

Dutch researchers recently found that big bites and fast chewing can lead to overeating. In the study, people who chewed large bites of food for 3 seconds consumed 52 percent more food before feeling full than those who chewed small bites for 9 seconds. The reason: Tasting food for a longer period of time (no matter how much of it you bite off) signals your brain to make you feel full sooner, say the scientists.

Fat Habit #6: Not Eating Enough Fat

You don’t have to go whole hog on a low-carb diet to see results. Simply swapping a few hundred calories of carbs for a little fat may help you lose weight and reduce your blood-insulin levels, according to researchers from the University of Alabama at Birmingham. People in their study who consumed just 43 percent of their calories from carbohydrates felt fuller after 4 hours and maintained their blood-sugar levels longer than those who ate 55 percent carbs. Carbs can cause blood-sugar levels to spike and then crash, leading to hunger and overeating, says study author Barbara Gower, Ph.D. Fat, on the other hand, keeps you satiated longer. Some easy swaps: butter instead of jam on toast; bacon instead of potatoes; low-fat milk instead of a sports drink. 

           

 

 

 

Eating Clean Tips!!

• Start your day with Lemon juice and hot water
• Eat five to six small meals spread out by two to three hours every day.
• Breakfast within 1 hour of rising
• Combine lean protein and complex carbs at every meal.
• Drink two to three litres of water each day.
• try adding ground flax seed for more fiber
• carry a cooler packed with clean-eating foods to get you through the day.
• avoid pre-packaged, over-processed refined foods.
• avoid white sugar and flour, saturated and trans fats, colas, juices and alcohol.
• consume healthy fats (EFA),
• stock up on fresh fruits and veggies!
• stick to proper portion sizes.
• last meal 3 hours before bed- or more                        

Love What You Eat: Mindful Eating

By Michelle May, M.D.
The following is an excerpt from Chapter 6 of Eat What You Love, Love What You Eat: How to Break Your Eat-Repent-Repeat Cycle. 

Have you ever finished a candy bar and wished you had just one more bite? Are you surprised when your hand hits the bottom of the popcorn box? Do you ever feel lethargic or miserably stuffed after you eat?

These are all symptoms of unconscious eating. When you eat quickly or while distracted, you may feel stuffed but strangely unsatisfied.

Rather than eating on autopilot, eat mindfully, with intention and attention. 

Eat with the intention of feeling better when you’re done than you did when you started. Eat with attention so you’ll eat less but enjoy it more.

• First, recognize whether you’re hungry before you start eating. Sometimes “I want a brownie” really means “I want a break.”  When a craving doesn’t come from hunger, eating won’t satisfy it.
  
  

• Avoid distractions while you eat. Your brain can only focus on one activity at a time so if you eat while watching television, driving, working, or talking on the telephone, you can’t give the food or your body’s signals your full attention.
  
  

• Next, decide how you want to feel when you’re finished. When you eat with the intention of feeling better than when you started, you’re less likely to overeat.
  
  

• Choose food that nourishes your body and your mind. Our society is so obsessed with “eating right” we sometimes eat things we don’t even like. Besides, deprivation and guilt cause more overeating.
  
  

• Taking a few deep, calming breaths to center yourself.
  
  

• Use this moment to express gratitude and appreciation for your food.

• Notice the aromas, colors, and textures. Enjoy this feast for the eyes.

• Select the perfect bite—not necessarily the healthiest, but the one you really want to eat while your taste buds are their most sensitive. If you save the best for last, you may want to eat it even if you’re full.

• Place a small amount in your mouth. Flavors come from the taste buds on your tongue and aromas that reach your nose. If your bite is too large, much of the food will be on your teeth, cheeks, and roof of your mouth where there’s no taste.

• Savor the texture and flavors of the food on your tongue then slowly begin to chew. Breathe to allow the aromas to ascend to your nose. 

• What does it taste like? What ingredients can you identify? Are the flavors interesting, exciting, pleasurable, or just so-so. (Imagine how much less food you’d eat if you didn’t bother to eat another bite of food you don’t love.)

• As you swallow, notice the food gently filling your stomach. Sit for a moment and let the flavors and experience linger.

• Set your fork down between bites. If you’re focused on loading your forkful you aren’t paying attention to the one in your mouth. You’ll always anticipate the next bite instead of the one you’re eating now—so you won’t be done until there are no bites left.

• Pause for two minutes in the middle of eating. Estimate how much more food it will take to fill you to comfortable satiety.

• Notice when you’re approaching your intended fullness. Becoming bored and distracted is a sure sign you’re done.

• How do you feel afterward? What went well? What will you do differently next time?

Once you’ve experienced the pleasure of eating mindfully, you may decide to become more mindful during your other activities too. Becoming more aware, present, and centered will help you discover joy in everything you do.

Michelle May, M.D. is a recovered yoyo dieter and the award-winning author of Eat What You Love, Love What You Eat: How to Break Your Eat-Repent-Repeat Cycle.

 

Lose Weight While You Sleep!

   When a doctor recently swore to a Glamour editor that he could help women lose weight just by making over their sleep habits, we were dubious. Research has linked lack of sleep to weight gain, but certainly weight loss requires hard work, diet and exercise—right? We decided to put it to the test. Sleep and medical experts Michael Breus, Ph.D., and Steven Lamm, M.D., created a plan for seven Glamour readers of varying weights. The women’s one simple goal: Get at least seven and a half hours of sleep a night. That’s it. In fact, we asked the women not to make any significant diet or exercise changes—we wanted to see if sleep and sleep alone would make a difference. Did it ever! Week by week, we were amazed by the results the women reported. At the end of 10 weeks, Réal, 30, dropped seven pounds; Kate, 25, lost six; Lisa, 34, took off nine pounds; Brelyn, 28, lost 10 pounds; Paige, 35, shed 12; and—are you ready for this?—Ehmonie, 33, lost 15 pounds!!

       We don’t want to give the impression that this makeover was effortless; finding time for more sleep does take work. In fact, one of our testers, Natasha , 33, wasn’t able to stick to the plan for more than two or three nights a week because of a crazy job schedule. But even though she didn’t lose weight, by the end of the plan she had still lost a total of two and a half inches off her waist, bust and hips.

     At least two dozen studies have documented that people tend to weigh more if they sleep less, says Sanjay Patel, M.D., a researcher at Case Western Reserve University in Cleveland. In a 16-year study of almost 70,000 women, Dr. Patel and his colleagues found that those who slept five hours or less a night were 30 percent more likely to gain 30-plus pounds than those who got more rest. In fact, some experts believe lack of sleep is one reason for America’s obesity epidemic. The average woman gets six hours and 40 minutes of sleep most nights, according to the National Sleep Foundation—much less than the seven-and-a-half-hour minimum our experts say healthy women need.

What exactly is the sleep-weight connection? Science shows that sleep deprivation wreaks havoc on hormones that control appetite, cravings and the metabolism of fat. See how these findings translate to your body.

Sleep More, Eat Less

    Whether you notice it or not, you probably eat more, sometimes much more, when you’re tired. Proof: Researchers at the University of Chicago allowed people to sleep five and half hours one night and eight and a half on another, then measured how many free snacks the participants downed the next day. They ate an average of 221 calories more when sleepy—an amount that could translate into almost a pound of fat gained after two weeks! “When women are deprived of sleep, they have an increase in ghrelin—what we call the ‘go’ hormone—because it makes you want to go eat more,” says Breus, clinical director of the sleep division at Southwest Spine & Sport in Scottsdale, Arizona, and author of Beauty Sleep. “They also have a drop in leptin, the ‘stop’ hormone that tells you to stop when you’re full.” Not only do you want more food when you’re sleep-deprived, you also want junkier food: Your body craves simple carbohydrates (chocolate, pastries, candy) that it can break down fast for quick energy, explains Breus. “I used to eat a ton of sugar every afternoon,” Glamour volunteer Johnson says. “But now I can have just a small piece and feel satisfied.”

Sleep More, Store Less Fat

     Even before seeing the number on the scale drop much, our testers noticed other changes. Three weeks into the plan, Braverman easily put on a pair of pants that used to be too snug. And at the two-month mark, Hamilton-Romeo told us, “My stomach is getting flatter and my love handles smaller.” By the end of 10 weeks, she’d shaved almost five inches off her waist, hips, bust and thighs—even though, at 5’4” and 133 pounds, she wasn’t overweight to begin with. The explanation? “During deep sleep, your brain secretes a large amount of growth hormone, which tells your body how to break down fat for fuel,” explains Breus. “Deprive your body of deep sleep, and when extra calories get stored as fat, there isn’t enough growth hormone to break it down. So your body takes a shortcut and packs it away in your butt, thighs, belly—wherever you tend to put on weight.” Says Braverman, who lost a total of two and a half inches: “The changes in my body fascinate me, because I really haven’t changed anything except my sleep habits. I eat the way I always have and exercise the same amount, maybe even less because my schedule is tighter now that I have to go to bed earlier!”

Sleep More, Have More Energy

    Perhaps not surprisingly, all of the women on our plan said they felt much less tired. And though we told them not to make any conscious exercise changes, a couple of them couldn’t help themselves. “I’ve always worked out,” Barr told us, “but I’m spending more time at the gym because I finally have the energy!” Says Foley, “I used to have days when I’d want to go home and just veg out on the couch; now I’d rather run or do something physical—a complete revolution in my lifestyle.” Breus wasn’t surprised. “Your perception of how hard or easy exercise is to do is directly affected by how sleep-deprived you are”.

http://www.glamour.com/magazine/2009/02/lose-weight-while-you-sleep?