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www.oakvillebeaver.com The Oakville Beaver Weekend, Saturday October 20, 2007 - 29 HEALTH & WELLNESS How to keep weight off this winter Many of us struggle with weight gain over the winter months, fortunately there are real steps that we can take to combat this: Eat well Prepare two or more weekly menus and rotate them ­ this will take the headache out of thinking about what to eat and enable you to plan healthier meals and lessen last minute decisions for fast food. We have put together a sample menu with some meal ideas, call/email us for your free copy. Ask about the new Meal On The Go service that is coming soon where our lifestyle support services will deliver healthy, delicious, freshly made meals and grocery to your door. Plan for and keep healthier options within view and reach. Rather than put fruits & vegetables away, cut them up ready to eat and within reach & view, use as snack or to take edge off hunger or cravings. Keep a note of what you eat over a period of time to develop better awareness of how and what you eat. This is important because we eat more fatty food during the colder months, so knowing what, when and how the fatty foods are creeping in to the diet will enable you to reduce substitute or eliminate them. Exercise We are generally less active during winter. When trying to keep weight off, exercise is a fundamental but often abandoned component due to busy schedules. Plan and schedule in exercise as part of your meeting and menu plans. This has helped many clients because it helps you find, allocate and secure a time for exercise giving it the same importance given to meetings and diet - call or email for a free sample copy of your food and exercise plan. Strength training grows muscles and muscle burns more calories than fat even at rest. It is great for kick starting and increasing metabolism when temperatures drop, so aim to do some strength training at least two to three times per week. Clients enjoy the results they get within 6 months of continuous regular strength work at Mind & Body Strength. We teach great form, which has helped many clients get more out of their workouts and prevent injury as well as giving them a variety of new and effective exercises. It is important also to include some cardiovascular endurance work for a minimum of 20 minutes at least 3 times a week. Sunlight Insufficient exposure to sunlight can cause serotonin (a brain chemical that suppresses food cravings and helps curb overeating) levels to drop causing cravings for calorie dense, high fatty foods. Bundle up and exercise outdoors sometimes, the weather may not always be conducive to this, but you will feel refreshed. Call or email to find out more about how you can keep the weight off this winter, Mind & Body Strength will be giving talks on other health and fitness related topics such as weight loss, toning up, how to get a flatter stomach and many more topics as well as DD sessions - where exercises related to particular parts of the body are Discussed & Demonstrated. We are also offering 30 individuals free group walk and fitness assessment packages as well as free boot camp sessions to 20 individuals. Space and offer is limited to first 30 and 20 callers. Eugenie Harvey, Certified Personal Trainer and Nutrition Counsellor. www.mindandbodystrength.com info@mindandbodystrenth.com 905 528 2642 Strength & Cardio Training Core & Circuit Training Kickboxing & Boot Camps Group Walks & Runs Flexibility & Nutrition Boxing Classes Personal Trainer & Nutrition Counsellor Certified & Experienced Call Today! (905) 582-2642 info@mindandbodystrength.com www.mindandbodystrength.com As part of lifestyle support, we also offer concierge services: · Pick ups/drop offs · Grocery shopping · Cleaning · Help with home management · Assistance with event and party planning · Elderly home help · Small business office help and more PRIVATE & PUBLIC STUDIOS, HOME, GYM & OFFICE VISITS AVAILABLE CALL NOW TO FIND OUT HOW WE CAN GET YOU FIT AND MAKE YOUR LIFE LESS BUSY AND STRESSFUL CARRIERS WANTED The Oakville Beaver The Oakville Beaver is looking for newspaper carriers in your neighbour hood! Support your local carrier Building a Global Village Yes, I would like to donate to HABITAT FOR HUMANITY CANADA! Please help Habitat for Humanity Canada Global Village team member Shirley Brush provide a `Dream Come True' for a family in Central America this summer! Join our carrier club Earn extra money and win prizes Many routes still available Call immediately for more information Please make your cheque payable to HABITAT FOR HUMANITY CANADA and make reference to "Shirley's Happy Homes" and mail it to: Habitat for Humanity Canada 40 Albert Street, Waterloo, ON N2L 3S2 Thank you very much for your support! Income tax receipts will be issued for all donations. Charitable Registration #11895 0120 RR0001