Heart Healthy Tips

Live Heart Healthy
Risk Factors can contribute to heart disease. Here are factors you should discuss with your Doctor: (From the Heart & Stroke Foundation's website)

Risk issues you can do something about
High blood pressure (hypertension)
High blood cholesterol
Diabetes
Being overweight
Excessive alcohol consumption
Physical inactivity
Smoking
Stress

Risk factors you cannot control
Age
Gender
Family History
Ethnicity
History of stroke or TIA (transient ischemic attack)

We want you all to live a healthier lifestyle. Part of that is promoting Active Living.
Physical inactivity
People who are physically inactive are twice as likely to be at risk for heart disease or stroke than people who are physically active. Active living is important to maintaining good heart health throughout your life. Being active means something different to everyone, whether it's gardening, walking or running. But any physical activity can have a positive impact on your heart health.

The Heart and Stroke Foundation recommends Canadians make active living part of their daily lives. You don't even have to go for an intense workout to get these healthy benefits. Just 30 minutes most days of the week is all it takes to start, and everything counts, even gardening, housework or dancing with your kids. When you have acheived 30 minutes of physical activity most days of the week, slowly work your way up to 60 minutes.

At Endurance on 8th Health Centre one way we promote Active Living is by offering Fit-Camps!

Our camps run Monday-Friday, and cater to all ability levels. We offer a nutrition plan and consistent guidance and check-points along the way.

Happy February and We wish you a very Healthy and Happy Journey Towards Active Living!!!

www.endurance8health.com

NEW YEAR, NEW DECADE OF GOALS!!!

HAPPY NEW YEAR!!!
It is 2011 and we are really into the second decade of the 2000's, wow where did the time go! I remember when Seinfeld, Melrose Place and Friends were the shows of choice and laptops were new and novel. Ask yourself, how can you make this decade better and different than the last? What health goals do you want to set for yourself now that you didn't feel you had time for before? Certainly, New Years Resolutions are a great starting point for many, but how about a decade of Resolutions...this may give you more "time" to set realistic long terms goals, instead of just focusing on the here and now.

Here are some great starting points, that will take time to achieve, but will give you a vision that you can work towards a little bit at a time:
1. Plan a family or friendship reunion, good health can begin with support of family and friends, we all need to belong to something and feel connected to those who care about us!
2. Plan a lifestyle journey, this may be a hike in a distant land..., exploring foreign terrain, or as simple as making it to the Mountains right outside our front door!
3. Photo journalize your weight loss adventure over the next decade, take pictures, scrapbook them, put your pictures somewhere special and make that decision to look better and feel better every year! This is also a great excuse to get out and buy that new camera :)
4. Try a fitness competition, run, triathalon, power walk for charity, or relay race. There are endless possibilities for you to choose from, find something that is "YOU" and go for it.
5.Let you goals gain momentum over the next decade, find something that you want to do, include friends or family, take workshops, study it, find books or research about your goal, talk about it and let it transform your life into something amazing!!!!

Congratulations to you all on all the wonderful things you achieved in 2010 and we are so excited for all that is possible for 2011 and beyond!!!

www.endurance8health.com

Shoveling Tips That Will Save Your Back!!!

Always remember to dress warmly. Warm up before you pick up the shovel, march in place, go for a walk around the block. Remember shovelling snow is exercise, you need to prepare your muscles and body.

Take your time, don't feel that you need to clear the entire driveway in one session. Take breaks every 5 minutes, pause, stand up straight, and stretch. Just as you would take a break at the gym to grab some water, keep hydrated.

There are certain groups that should avoid shoveling, the elderly, those with cardiovascular disease or previous back injury, always check with your Doctor before starting a strenous activity. Most importantly, know the warning signs of a heart attack. These may include chest pain, shoulder, neck or arm pain; dizziness, fainting, sweating or nausea; or shortness of breath. If you think you're having a heart attack, seek medical help immediately or call 911.

When shoveling, it's important to avoid back strain. The average shovel (loaded with 16 pounds of snow) ends up moving 192 pounds of snow, if you load your shovel about 12 times a minute. That's almost 2,000 pounds being lifted in just over 10 minutes (facts taken from CBC online).

Here is how to shovel properly:
1. Invest in a good ergonomic shovel one with a handle bent at an angle, these shovels allow you to keep a better posture (keeps your back straighter) and thus reduces back strain. Alternatively, invest in a snow blower, or ask for help!!

2. Watch your footing, keep feet shoulder width apart for balance and keep the shovel (and load) close to your body. Avoid twisting, or bending and twisting your body as you shovel.

3. Do push. Don't lift. Save your back and your energy by simply pushing the snow to the side instead of lifting the snow and throwing it off to the side.

4. If you have to lift, lift with your legs and not your back. Half fill the shovel, bend with knees, keep your back straight, and lift with your legs. Always walk to where you want to place the snow.


Enjoy this wonderful season, get outside and enjoy the snow, just remember to shovel smart!

http://www.endurance8health.com/

Fit Start in your 20's

Elisha's Story:
My name is Elisha Brown, I am 27 and I live in Prince George BC. 13 weeks ago I set a goal for myself that I don't think I truly believed could come to fruition. I now stand nearly 3 sizes smaller and the most lean and healthy I have been since high school. I was involved in a serious car accident when I was 17 and never regained my motivation for keeping a regular fitness regime. Coupled with severe digestive issues, the past ten years have been a struggle to maintain focus on the important things in life. Through a serious of blessed events I was led to all the right people and found my self in the perfect circumsances to take back my power. I found myself calling Endurance on 8th Health Clinic in Calgary and inquired about their online support. I was directed to Dr. Wendy Carvalho-Ashby, who even with being on maternity leave, took on my goal as if it was her own. I found her nutrition plan to suit me and my lifestyle perfectly. Wendy was able to provide me with exactly what I needed to make this dream a reality. Through the past 11 weeks or so I have discovered more than just a passion for personal health, but for influence to those who also wish to once again feel empowered and in control of their body both physically and mentally. I am now 5 days away from my debut on stage at the IDFA Western Canada Classic at Mt. Royal University. I am entering the Fitness Model division and cannot wait to share my success with anyone who is willing to listen. Thank you to everyone who has given their time and advice to help me achieve something that has meant so very much to my life and my health.

www.endurance8health.com

Fitness Model Champion!

Stephanie Marques Story:
My name is Steph Marques and I'm 29 years old. Originally from Switzerland and have lived all over the world, and now reside in Calgary, AB since 2006 with my Husband Steve and 2 dogs that we rescued out of a dumpster in Taiwan. I train with Dr. Wendy Carvalho-Ashby and Dr. Kevin Ashby.

I love the high of a good work out, and a good solid plan of attack before heading into the gym. I love seeing improvements in strength and power exercises as then I feel like all the grit and pain is worth it!

I always wanted to be in a competitive environment again (didn't really matter what), and it was between fitness modeling and running a marathon. Bad knees kept me from running so I thought I'd try this! I also wanted to see how I could transform my body with a disciplined nutrition plan.

I competed in my first IDFA competition on May 2, 2010 here in Calgary, I won first place in the Novice Fitness Model Category and won first place in the overall competition. I really loved competing and I guess you could say I'm now addicted to the discipline, as it keeps up my motivation for hitting the gym!

www.endurance8health.com

Fit and Fab Ab's at 40!

LINDA MILO'S STORY:
I am 43 years old. I have been working out at World Health for the past three years and have seen the best results after incorporating a personal trainer into my regime. I recently participated in an eight week challenge at World Health wherein I trained with a personal trainer three times a week. I went to Endurance on 8th Health Centre to obtain a nutrition plan designed by Dr. Kevin Ashby. I lost 25 lbs and increased lean muscle mass resulting in the win of 49 personal training sessions.
My initial goal was to win a trip for two to Mexico but after the eight week challenge I realized I have a passion for training and challenging myself physically.

I will utilize the sessions to train for a photo shoot in mid December with the goal of having my picture printed in the FUTURE OF FITNESS section of the OXYGEN magazine. I will also compete in a figures competition in the spring of 2011.

www.endurance8health.com

Fit Dad at age 47!

ROB TURNER'S STORY
I am a 47 year old single father of 3 beautiful girls. I started to workoutand diet largely because I wanted to remain active and connected with them. I wanted to show them a healthy lifestyle where you can feel great and have fun doing it. I was asked by a friend of mine if I was interested in competing in the IDFA Competition last May and taking my training to another level. I decided to give it a try and this summer I met Dr. Kevin Ashby and the folks at Endurance. August 1st I started and weighed in at 196lbs and felt tired all the time. Today I'm 168lbs and back feeling great! For some reason clothes just fit and look better now! My goal from the start was to simply commit to this 100% from start to finish...really it was only 10 weeks out of my life! Everything else...the weight loss, the increased energy, the size 30 waist or seeing the "six pack" was all just a bonus! I loved working with Kevin for many reasons! He always got the best out of me. He could challenge me every day at every workout. He also did it keeping me injury free which at 47 years old is tough to do! His knowledge of just how important diet is was also a huge benefit. If I had low energy he would just make a slight change to the diet to help me out! Kevin has to be the most positive guy I think I've ever met. Every time we had a training session he was the same and made a really tough workout, thank you Spiderman, made it
fun!
This has been an incredible journey! I want to thank my friend Steph Marques for getting me involved and all her support. I want to thank my company Fusion Valve Inc. for all their support. I want to thank my new friend Matt Kellett for sharing this experience. I want to thank Kevin Ashby for his guidance and pushing me to another level. And finally, I want to thank my girls, Megan, Sarah and Jordan for helping through many tough days and keeping me focused!

www.endurance8health.com