Archives for posts with tag: wellness

As a women and mother myself I know how important regular check-ups are.  Keeping one’s health in check and ensuring you take every precaution possible to make sure you’re on this planet for as long as you’re meant to be on it will not only benefit yourself but your friends and family surrounding you.  As a Mom you are most likely the one that needs to make sure the household runs so that means getting sick is out of the question.  Ok, a little unrealistic of a statement but we need to ensure we are healthy in order to keep the rest of our family healthy and make our day to day tasks happen.

I discovered this infographic from Hi Oscar and wanted to team up with them to promote how important it is for women to get regular check-ups. Oscar is a technology based health insurance company that has taken the stress out of health care with their tools like the Oscar app. They have services like their personal health care timeline that list out your entire health history on the Oscar app to help their members stay up to date and on top on their health. You can find out more about Oscar’s health insurance information here. I hope you have or plan on having some of these checks done in 2015.  If not, book a physical with your doctor or specialist and make sure you’re getting your entire body checked out.

Oscar Women's CheckupsLRG

Blood tests are a great start to knowing what’s going on in your body.  You have the right to ask for your results.  Do your research and check out what the normative values are for each category but also listen to what your doctor has to say.  Always try and get your levels up via healthy food but in some cases you do need to supplement with medication/vitamins.  Always consult your GP or Naturopathic Doctor before prescribing pills to yourself.

Stay healthy and have a fit day!


The Spring issue of Fizzique Magazine is now available for download.  It can be viewed on your computer, mobile device, tablet or eReader.

Check out 5 butt lifting exercises for bikini season, 8 superfoods, recipes for your Easter meals, spring hair and makeup trends courtesy of The Alcove Hair Studio and an interview with Dr. Millar of Renew Integrative Health.

Thanks to PNTCreative for once again making our vision to come to life. For all of your creative needs (logos, branding, e-mail blasts, commercials, etc) contact Phil today.


Have a fit day!




We’re thrilled to announce the launch of Fizzique Magazine, a free downloadable PDF that you can view on your computer, mobile device, tablet or eReader.

Check out 5 waist cinching exercises, how to keep active in the winter and a special article from Spine+, a new chiropractic/massage wellness clinic that is opening this month in Markham. To book your appointment contact Farzana or Lily today.

Thanks to PNTCreative for making our vision to come to life. For all of your creative needs contact Phil today.


No More Excuses

If you think you’re too busy to exercise, try this experiment: For one day, schedule a time to work out, and then stick to it—even if you can exercise for only 10 minutes. At the end of the day, ask yourself if you were any less productive than usual. The answer will probably be no—and your favorite excuse will be gone.

Sit to Save Your Back

These typically are the weakest muscles due to the fact that we sit at a computer for most of our day.  Be conscious of your body alignment.  Sit up straight, both feet on the floor and your knees should be at a 90 degree angle.  Engage your core muscles, pull your scapula (shoulder blades) together and keep your shoulders out of your ears.  It may feel awkward at first but over time you will notice a difference.  You don’t want to end up with a humped back so be conscious of it now.  In conjunction with poster, work out your back and stretch your chest.  This will improve your posture drastically.

Your Abs Are a Muscle Too

Some people think its ok to train their abs every day but in reality, they are a muscle group just like your biceps and triceps.  These muscles should be worked out a maximum of 3 times per week giving them a day or two of rest in between each workout.  They fatigue the same as your other muscles groups so give them a rest.

Keep Muscles Limber

Stretching is one of the most important parts of daily living.  Each stretch should be held between 30-60 seconds and the best part about it is that you can do this all at your desk.  Sit at the edge of your chair, extend one leg and lean forward.  You are now performing a hamstring stretch.  Take that same leg and rest the foot on the opposite knee.  You are now stretching your hip muscles.  Feels good right?  Perform these 2-3 times a day to maintain your range of motion and relieve joint stiffness.

Louder is Not Better

When working with machines or free weights the lighter you can be with them the better.  Making the weights crash on top of the weight stack isn’t safe for your joints.  When you come crashing down you have now lost all control of the exercise.  Your down phase/in phase is just as important as your up/out phase.  Each rep is important so make sure you lower/come in with as much control as you did to lift/push the weight.  Your body will thank you in 20 years for taking such good care of it.

Ditch the Weight Belt

Don’t train with a weight belt. Over time, regular training in a weight belt actually weakens your abdominal and lower-back muscles. Wear it only when attempting maximal/Olympic lifts in such exercises as squats, deadlifts, and overhead presses.

Treadmill Incline Matters

When you run outside, even if there doesn’t look to be a grade there is still resistance from the ground.  For those that train on a treadmill you can notice the difference from a belt moving under you vs. a stationary road.  It’s more challenging outdoors.  A way to simulate this terrain is to increase the incline to 1.  Running at 0 incline simulates running downhill and can promote the onset of shin splints.  Next time you go for a run keep in mind your minimum incline.

Replace Your Shoes (Not Your Knees)

To avoid injuries, write an “expiration date” on your shoes as soon as you buy them. Shoes last about 500 miles, so simply divide 500 by your average weekly mileage to determine how many weeks your shoes are likely to last.

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