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 or telephone with your questions about ways to lower blood pressure, eating to lose weight, foods that speed metabolism and how we can work together to meet your goals. I train primarily in the City of Guelph, Ontario.  My Workplace Wellness workshops are also available in Kitchener, Waterloo, Cambridge and Fergus."

Check out Rose's Newsletter   Contact Rose to book your first appointment today!

Testimonials

"When you feel good, you can do so much more."

                                     "She has taught me to eat well and have a great balance in life."

"I am amazed at the time and care she puts in to ensure I do things correctly and get the most value from the exercise."

                                        "Rose gave me the strength to quit smoking after 60 years."

" In two short months I have lost thirty pounds and regained the strength that I have not had in many years. I feel healthier, have more energy and stamina."

     "Rose is a clear and informative speaker. She mixes her strong knowledge with her engaging humour to create a relaxed atmosphere. She has a vast amount of information at her fingertips and was able to address all our questions with ease. I would definitely have her speak to our group again; they all felt she was the best speaker of our course. "

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There is still time to help out with Habitat For Humanity's Guelph Women Only Build.

       To donate go to

www.habitatwellington.on.ca

Ladies, you have until July 12th to register. Volunteer and get your pledges in by July 12th.

 

                      Skills Day was a blast, we are ready to build!!

 

Catch

The Wave

Only at The Shopping Channel during July.

The Wave has come to Canada. Brought to you by The Firm.

A great new tool to add to your home gym.

 

 

Workplace Wellness

    Companies are catching on. Healthier employees are happier employees and Happy employees tend to stay at their jobs. This eliminates  the need to recruit and retrain.

         "... more than 50 percent of those surveyed   stated they would remain at their current  job if their employer offered a health and wellness program."                                                American Association of Occupational Nurses Inc , 2003

   Healthier employees not only miss less work  due to illess but also cost less in disability, insurance coverage and lost productivity.

 "Not only are health expenditures 50 per cent greater for workers who report high levels of stress, but stress-related absences cost Canadian employers about $3.5 billion each year."

             A Tool for Managers: What You Need to Know About Mental Health,  Conference Board of Canada

  So how can your business institute a wellness program? It could be be as simple as restocking the vending machines with healthier choices. Pedometers are an inexpensive way to get people moving. 10,000 steps is an achievable goal.

Lunch’n Learn seminars led by an out of house health and wellness professional (such as myself) are statically better received than pamphlets.

   "... more than half of employees (61 percent) would prefer to receive health and wellness information from a healthcare consultant or on-site nurse, compared to pamphlets or brochures (18 %) or human resources staff (15%).

                                                "American Association of Occupational Health Nurses Inc. , 2003

 It's important to keep in mind that workplace wellness need not be synonymous with weight loss. A healthy weight is most definitely a major key to physical wellness, but it should not be the only goal. When your goals involve lowering blood pressure, cholesterol, lessening leg and back pain, increasing energy-weight loss is sure to follow.

   Stress caused by financial worry can  be addressed by financial professionals. David Parr and Chad Dawson from Wellington West Capital Inc., present a variety of short seminars aimed at answering everyday financial questions. Many businesses have benefitted from their expertise over the years. 

Knowledge is the key to reducing workplace stress regardless of its cause.

For more details email me at rose@wellingtonwellness.ca and Let’s Do Lunch.

Office Crunch

Sit on edge of chair, knees bent, feet flat. Grasp sides of chair, lean back slightly.
EXHALE: Pull knees toward chest as you crunch upper body forward using abs, not arms.
INHALE: Lower feet almost to floor, but don't let them touch until the end of the set.
This movement should be slow and controlled. Don't let the momentum of your legs do the work for you, and don't let gravity snap your legs down as you return to the starting position.      


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?

 

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