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York, Ontario
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" "To accomplish great things, we must not only act, but also dream, not only plan, but also believe."
- Anatole France

New Year-New Possibilities

Happy New Year again to all. I pray that 2007 finds in you great spirits, health and peace. Do you believe all things are possible? Believe that you can live in excellent health; believe that you can be your ideal weight and believe that it is within your power to make 2007 your best year ever.

This year, my focus will be on helping other people to honor their commitments to themselves, their health and their bodies. Many of us have different areas of our lives that we need a little extra encouragement in. If the area of health and fitness has been a challenge for you then bookmark Active Image on your computer and let us help you on your journey.

Visit the inspiring new Active Image weight loss blog?. See how real people are dealing with real challenges and breakthroughs in reaching their weight goals. Please send them your feedback and encouragement.

Enjoy the newsletter!

Cathy Morenzie


Feature Article

Manage Your Weight in 2007 with Active Image

For the last 10 years, Active Image has helped hundreds of people shed thousands of unwanted pounds. The principles we use are simple yet effective strategies;change unhealthy habits and establish healthy patterns of exercise and eating. As you set your New Years resolutions, (possibilities, commitments or whatever you choose to call them,) use the Active Image guide to improve your chances of success.

Here is the Active Image Approach to Healthy Weight Management:

1. Sensible Eating

Active Image Philosophy- “You are what you eat !”

  • Eat from each food group daily -- eliminating certain food groups will only deprive you of vital essential nutrients that your body needs to function properly
  • Portion control is key to losing and maintaining your weight
  • Drink at least 8 cups of water per day
  • Do not eat past 8:00 pm ( if your work schedule allows)
  • Cleanse your body twice a year. Over time, toxins build up and cause harm to your body.For more on cleansing visit The Isagenix cleansing system

2. Habits
Active Image Philosophy – ‘Excellence is not an act but a habit”

  • Choose an activity you will enjoy. You’re much more likely to stick to an activity that you enjoy and is appropriate for your body type and your lifestyle.
  • Get consistent. Make an appointment with yourself -- put it right in your day-timer and treat it as important as your other appointments
  • Chart your progress. Keep a calendar or exercise log to chart your progress
  • Hire a Trainer. This will get you the results you want; on their own, many people get frustrated and quit.
  • Understand your food triggers and cues. Why do you eat when you eat? When do you eat? Who do you eat with?

3. Attitude
Active Image Philosophy- “Your Attitude Determines your Altitude”

  • See exercise as an important part of a healthy lifestyle; not as a quick fix
  • Write out your goals and review them regularly
  • Focus on the benefits not on the task
  • Make up your mind to “just do it” -- success at anything takes hard work and effort
  • Focus on the positive; envision yourself reaching your goal (at your ideal weight, crossing the finish line, having lots of energy...)

4. Partnerships
Active Image Philosophy- “Double your Pleasure!”

  • Find a workout partner who will keep you accountable.
  • Consider your doctor and other health professionals as partners in your health journey.
  • Build your network of wellness partners – find a naturopath to offer an alternative to traditional medicine, add a massage therapist to your monthly schedule, visit a nutritionist to make sure you are properly fueling your body and of course, find a personal trainer to keep you focused on your goals.
  • Don’t try to do it alone ... let your friends and family know about your efforts and let them encourage you.

5. Exercise
Active Image Philosophy- “ Get Active”

  • Just do something each day- walk instead of drive, play instead of watching TV
  • Weight training should be a part of your exercise routine
  • Stretching should also be part of your regular fitness routine
  • Find activities that you enjoy which fit into your lifestyle.
  • By accumulating at least 20-60 minutes of physical activity most days of the week, you can live a healthier lifestyle, decrease your risk of many diseases and injuries, manage your weight, decrease pain and promote physiological well being.

Nutrition Tip of the week

10 Foods You Must Try this Year!

Is one of your goals to eat healthier this year? Try adding some of these power foods to your diet!

Berries
Berries are a rich source of vitamins and phytochemicals ( help the body to fight diseases)

Broccoli
Broccoli (and other cruciferous vegetables like cauliflower and cabbage) helps fight cancer. It also boosts the immune system and may also reduce high blood pressure, cardiovascular disease and stroke.

Garlic
Garlic can lower blood pressure and decrease the bad cholesterol (LDL ) while increasing the good HDL cholesterol.

Almonds
Almonds are packed with fiber, riboflavin, magnesium, iron and calcium They provide one of the best plant sources of protein.

Oats
Oats help reduce cholesterol. They also provide a good source of protein, potassium, magnesium and other minerals. It also has anti-cancer effects.

Salmon
Salmon is an excellent source of omega-3 fatty acids. Omega-3 aids in lowering triglycerides, general heart benefits, improving brain functioning, as well as helping with diabetes, strokes, arthritis, allergies, circulation problems, skin conditions and many other benefits.

Spinach
The lutein in makes it one of the best foods in the world to prevent cataracts, as well as age related macular degeneration. It is also high in vitamins A and C and folate. It's also a good source of riboflavin, vitamin B-6, calcium, iron and magnesium. It also boosts your immune system and keeps your hair and skin healthy.

Tomatoes
Tomatoes contain high levels of lycopene, a powerful antioxidant that helps to protect against cancer.

Sweet potatoes
Sweet potatoes are in the antioxidant beta carotene. They are also good sources of fiber, vitamins B-6, C and E, folate and potassium.

Dark chocolate
Dark chocolate (not milk chocolate) lowers high blood pressure. Also Phytochemicals called flavonoids may aid in the prevention of heart disease.

If these foods are not part of your regular diet, make a resolution to try consuming more of them in 2007.


Exercise of the Week

Exercise Description:

1 Leg Balance Squats

Muscles Worked:

Thighs (quadriceps and hamstrings)

balance

Instructions:

  1. Place ball against the wall and your lower back.
  2. Proceed into a squated position so that your thighs are parallel to the ground.
  3. Hold this position for the required number of seconds.
  4. Remember to keep your feet flat on the floor and your knees behind your toes. Hold for as long as you can.

About Cathy Morenzie

Cathy Morenzie is a certified personal fitness trainer, fitness instructor, and Pilates instructor. She specializes in providing creative fitness solutions for people on the go. She has trained thousands of clients and trainers over the last 15 years. For more FREE tips like these, contact us or call 416-410-8517 to schedule your complimentary session. Can't fit personal training sessions into your schedule, no problem - try our online personal training and receive the benefits of one-on-one personal training at a fraction of the cost.


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The information contained within ActiveImage.ca is for educational purposes. It is here to help you made informed decisions about your fitness and health. It is not medical advice and is not intended to replace the advice or attention of health-care professionals. Please consult your doctor before beginning or making changes to your diet, exercise program, for diagnosis and treatment of illness and injuries, and for advice regarding medications and supplements.

In no way will Active Image or any persons associated with Active Image be held responsible for any injuries or problems that may occur due to the use of this website or the advice contained within. Active Image will not be held responsible for the conduct of any companies and websites recommended within this site.

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