September’s Healthy Lifestyles Newsletter

Choose Health and Fitness as a Lifestyle…
Not as a Fad!

Welcome to my monthly newsletter.  You can now look forward to my fitness and nutrition tips and motivation at the beginning of each month.

This Month’s Topics:
1) Nutrition – Mmm…Smoothies!
2) Fitness – Double-Side Jackknife
3) Wellness – Stretching At Work
4) News – September Session Spaces Left

*     *     *     *     *

1) Nutrition – Mmm Smoothies!

One of my favorites from Fresh Restaurants in Toronto.

The Date and Almond Smoothie

Ingredients for 2 Servings:

datealmond6-7 dates
2 heaping tablespoons of almond butter
2 medium bananas, sliced
2 cups non-dairy milk
1.5 tablespoons honey
2 pinches cinnamon powder (optional)
1 vanilla bean, scraped (optional)


1. To soften the dates enough for them to blend properly with the other ingredients, soak them in water for at least one hour. If you don’t have an hour, soak them for a few minutes in hot water.

2. If you prefer creamier and cold smoothies, freeze the banana prior to making this smoothie.

3. Combine all ingredients in a strong blender and blend until smooth. Depending on the strength of your blender, you may need to add a little extra non-dairy milk and pause the blending to give things a stir.

4. Pour into tall glasses, serve and ENJOY!

Rich in protein, hearty and healthy. If you include cacao powder, this smoothie is one sweet dessert that you can fully enjoy without feeling guilty.


2) Fitness – Exercise Of The Month

Double-Side Jackknife
Exercise: Targets Core

side_jack1. Lie on your side, your legs stacked and straight, feet flexed.

2. Wrap your bottom arm in front of your torso, placing it on your top hip, and put your top hand behind your head.

3. Simultaneously raise your torso and legs, bringing your head toward your hips.

4. Return to start in a controlled motion and repeat 12-15x, then switch sides and repeat

Tip: Too Challenging? Start by lifting just your legs.

3) Wellness – Stretching At Work!

Stretching is a great way to limit pain by keeping muscles flexible and relaxed. If done regularly stretching can prevent the build up of muscle tension that leads to pain, postural problems and joint restriction.

This is especially important for those who have desk jobs – chances are you’re sitting at one now! Have you taken your eyes away from the screen lately? Gotten up to walk around? Had a little stretch?  It can be revitalizing…try it now.

Neck Stretch

trapezius-neck-stretches1. Sit on one hand and sit up straight. This locks in the shoulder so it doesn’t move.

2. Look down towards the opposite hip. With your free hand, firmly pull your head towards that hip.

3. To stretch the very upper portion of your neck. Rotate your head further around towards your underarm and place your chin onto your shoulder.

4. Pull firmly. Hold for 30 seconds. BREATH.

4) News – September 8 Week Session

Those who exercise in groups sustain greater motivation than those who exercise alone. Still a few spaces left:

-> SUNDAYS 1:30 pm – 2:45 pm
September 13th– November 8th (No Class Oct 11th)

> WEDNESDAYS 8:05 pm – 9:20 pm *at L3
September 9th– October 28th

-> THURSDAYS 10:00 am – 11:15 am
September 10th– October 29th

-> THURSDAYS 8:05 pm – 9:20 pm
September 10th– October 29th

Save your spot TODAY!

*     *     *     *     *
A little encouragement to live by in September:

Ability is what you’re capable of doing. Motivation determines what you do. Attitude determines how well you do it.

If you like what you are reading or tried last months tips, then please take a minute and let me know…

Be well,




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One Response to “September’s Healthy Lifestyles Newsletter”

  1. Jennifer is Always Sick Says:

    I do the neck stretches as per my physical therapist’s advice. That’s a good one if you have upper back (between the shoulder blades) and neck pain.

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