THE LAZY GIRL’S HIGH TECH TRICK FOR LOSING INCHES BY NEW YEAR’S AND FITNESS HACKS

With just one month left until New Year’s Eve, it’s time to squeeze into a little black dress and stay up ‘til midnight, it’s time to prep. The good news is, if you don’t want to squeeze into your outfit, there’s still four weeks left to tone up and loose those few pounds or inches that make the difference between, “You look great!” and jaw-dropping silence. Here are some fitness hacks and one high tech “lazy girl’s trick for achieving your ideal NYE look.

THE HIGH TECH WAY- STRAWBERRY LASER LIPO

www.strawberry-laser.us

First introduced in London, the Strawberry Laser’s cold laser technology is now available in the United States. Already, over 5 million people worldwide have lost instant inches with Strawberry. There are now Strawberry systems installed in over 30 countries.

The Strawberry Laser is an FDA cleared, painless alternative to liposuction that achieves non-invasive inch-loss and body contouring by shrinking fat cells. With each 10-20 minute treatment, unwanted fat is naturally released from the body via the lymphatic system. The results are instant. Clients can lose up to 8 inches in 1 treatment and two areas of the body can be treated at once.

So how does it work?

Prior to each treatment, precise measurements are taken at multiple levels around a patient’s specific target area(s). During the treatment, low-level (cold) laser technology is used to painlessly melt fat within the fat cells. The process is similar to exercise. When a person exercises, triglycerides are released from the fat cells. With these being released, the fat cells reduce in size (adipocytes). The Strawberry Laser works in a similar way, pulling the triglycerides from the fat cells. This results in millions of fat cells becoming smaller, so inches are reduced off the waist, hips, thighs, arms, buttocks and male breasts. Exercising in conjunction with Strawberry Laser treatments further stimulates the fat reduction process. Surrounding tissues, such as blood vessels, nerves and skin cells are unaffected by the procedure.

Cost: Between $1,500 and $2,000 for a course of 8, 20 minute treatments.

THE TRADITIONAL WAY – FITNESS HACKS

www.franicohen.com

Franci Cohen is a NYC certified fitness trainer, nutritionist and exercise physiologist. Here she provides tips on how to hack your way to better fitness before New Year’s.

Strength with Cardio

For most, weight-training and cardio exercise are two separate events. However, mixing strength exercises with a cardio interval, like a 30 second sprint, will boost the metabolism and growth hormones.

Go Compound

Try multi-joint or compound exercises that engage multiple muscle groups at the same time. Replace isolated exercises, which only focus on one muscle group at a time, with movements like the squat or deadlift to burn more calories and increase your metabolic rate.

Train Like an Athlete

Huge biceps look great, but are unlikely to contribute to overall health. Instead of training like a bodybuilder try exercising like an athlete. Include plyometrics, kettlebell swings and sprints in your training plan to add intensity and variety to workouts while improving overall fitness.

Go Heavy

Lifting heavier weights for less repetitions helps to build strength and shed fat. Start with a weight that is manageable for 15 reps. Then add weight over time to find a weight that is doable for eight to ten repetitions. Remember, always practice perfect form, and try to work for an extra rep before calling it quits.
Bring a Friend

Working out with a partner improves results and makes the going-to-the-gym experience a more enjoyable one. Having a partner to provide encouragement during workouts can help you get the most out of a workout. And when you have someone relying on you to do the same, it makes you accountable and more likely to show up for workouts.

Don't Train, Compete

Turn workouts into a competition with yourself of a workout partner. Join a sports league, play pick-up basketball or sign-up for a 5K. Or create your own challenges in the gym by completing a circuit workout as fast as possible, pushing the pace and intensity.

Write it Down

Record the exercises, sets and repetitions performed during workouts. Keeping track of goals and progress will reveal what you have accomplished and where you can improve. With that knowledge on hand, it's then possible to structure workouts that play to your strengths and improve weaknesses.

Hydrate

Be sure to drink plenty of water during workouts and throughout the day. Heading into a workout dehydrated takes its toll on muscles, motivation and energy levels. Drink up and train hard, then don't forget to refuel with food and water after workouts to promote recovery.

 The Accidental Athlete - Review

Author Stephanie Atwood specializes in health and wellness books and products. Stephanie Atwood has a M.A. In Communications and is certified as a Run Coach, Trainer, and Nutritionist (sounds like someone else you might know hehehe).  Anyway she has an "Empowered Athlete Series." I recently had the opportunity to read "The Accidental Athlete."

If you are a runner or any type of athlete what so ever you will find that this is very relatable. It is also a quick read with a great message, Stephanie the author describes her experience finding and holding onto the lifeline that is movement! As a fellow accidental athlete, her story is a reminder of how far many of us have come through fitness and community.

You can find the book here: http://www.amazon.com/-/e/B00BIBRX28

Thanks for the great read Stephanie.

Join the Train It Right Transformation Program Round 2 

TRANSFORMATION PROGRAM - BLACK FRIDAY SALE

In Person 12 weeks programming, training and Nutrition Program beginning in January 1,412.50 CAD (regular) Black Friday Sale if paid in full only $1000.00. Thats $412.50 savings.

The Transformation Program Runs 12 weeks! (the next program starts in January. Exact date TBD). All entrants will be notified upon start date. YES we are in it for real change! 3x workouts with Alicia at OTC and 2-3 workouts provided for you to do on your own (dependant on your goals).

Why group transformations? It isn’t for everyone but some people like the group atmosphere:

• Less Money than 1 on 1 pt: Small-group training offers clients a great way to split training costs for the same great personal-training experience.

• More Support: Clients are more motivated to train regularly and consistently, knowing they have like-minded training partners who push them and hold them accountable.

Why isn’t this for everyone? Because I am going to help you with your nutrition every step of the way. That means meal planning, meal prep, food journaling and tracking!!!!! Myself and the other ladies will be your support

You will also have 24hr access to an exclusive group Facebook where you can share questions, recipes or have open discussions and questions with me and the other ladies in the group.

SIGN UP TODAY. SPACE IS LIMITED

I’ve heard so many people say that they can eat what they like because they work out. The reason they usually say this is because of the concept that calories in vs. calories out will help you lose weight. While that’s true, what you put into your body really does matter, whether you exercise or not. Let’s take a look at why nutrition is the most important part of health and fitness:

Your Body Composition

While you might technically ‘lose weight’ from exercising and eating what you want, you
won’t change your body composition. You’ll probably just become something called skinny fat. This means you still have a high body fat percentage (unhealthy and podgy) even though your actual frame has gotten smaller. When you change your body composition, you lose fat and build muscle in all of the right places, giving you an all round tighter and fitter appearance. You can only change your body composition if you’re eating the right foods at the right times. Organic whey protein powder is a brilliant supplement for after a weight workout. Much better than a burger and chips!

Health

Many people take on an ‘if it fits your macros’ approach. This means they can pretty much eat whatever they like providing it fits into their set protein, carbohydrate, and fat intake. Burger and chips included! While this may work for some people, it won’t work for all. Plus, you need to consider the health aspects of things too. If you want to be healthy and not just look it, you need to eat like it!

Fuel

The food we eat is fuel. It’s as simple as that. It keeps us going and allows us to go about our day with ease. More people need to look at food as fuel, rather than as a way to pass the time. You can still enjoy your food, but its main purpose shouldn’t be enjoyment. Having a treat every once in a while is so much better than having them every day. Each time you eat something, ask yourself whether it’s beneficial to your body. Is it nourishing you and fueling you? If not, you should re-think your food choices.

image from Flickr

Cravings

We all get cravings from time to time. We’re only human! Fitness professionals love chocolate and doughnuts like everybody else. However, the body will get more cravings for what it eats most of. If you get into a consistent routine with vegetables, you’ll find yourself wanting to eat more of them. If you get into a routine with chocolate and crisps, then you’re going to want more of them too. It’s a vicious cycle. You need to break bad habits and introduce new ones to really make a change to your body!

Hopefully, you now see why nutrition is the most important part of health and fitness. Staying active is important, but if your diet isn’t on point you won’t get very far. Don’t listen to people who say they can eat pizza everyday and stay in shape!

Protein Beer - Yes You Read That Correctly

Now you can have your protein with your beer.

Original Article found here:

http://mashable.com/2015/10/08/protein-beer/?utm_campaign=Mash-Prod-RSS-Feedburner-All-Partial&utm_cid=Mash-Prod-RSS-Feedburner-All-Partial#I17vXWjI2iqb

Wojo Nutrition Brings Health Home for the Holidays

Whether you’re looking for on-the-go energy or the perfect gift, the Wojo Holiday Gift Set has a carefully crafted pick-me-up that’s right for you.

Bring health and happiness to everyone on that holiday list, with Wojo Nutrition's Holiday Gift Set and its unique, wellness-inducing formulas.  

Every day brings its own surprises, so why take a one-size-fits-all multivitamin? At Wojo Nutrition, they have created a series of single serving liquid supplements that can be blended in any hot or cold beverage to deliver specific results like a boost of energy, a sense of calm, or a ray of focus. 

Each of their supplements are crafted with ingredients that support one’s overall health and metabolism. Depending on its intended use, its base formula of 6 B vitamins is then enhanced with a blend of herbal extracts, or naturally derived amino acids and vitamins. As an added bonus, their creations are free of sugar, artificial sweeteners and flavorings, and chemical masking agents.

Not only are Wojo Nutrition's liquid supplements an easy way to stay healthy during the busy holiday season, but also a gift that will keep on giving. 

They have recently released their Wojo Holiday Gift Set, featuring one pack of each of their three current offerings: wojoENERGY, wojoCALM, and wojoFOCUS. From students to office workers to marathon runners, there’s something for everyone hiding behind its fun trimmings.

In honor of the season of giving, Wojo Nutrition will donate $2 for every gift set sold on their website throughout the entire month of December to the National CASA Association, a non-profit organization who has been advocating for abused and neglected children since 1977. 

Wojo Nutrition spent over two years developing their special formulations before bringing them to market in January 2015, and have only continued to improve on them. Carol Knowles, CEO, launched the brand as a way to provide men and women with a supplement that lets them focus on their journey—not just surviving from day to day. Sometimes that means harnessing more energy, focus, or a better mood to face what’s ahead, and that’s where Wojo gives the body and mind a gentle nudge in the right direction. 

The coming holiday season is a joy
ful time of year that brings together families and friends. However, it can also be quite stressful – especially for those who have a child with autism.
With that in mind, FirstPath Autism http://www.firstpathautism.com would like to offer up tips to help handle everything from holiday party meltdowns to stress that can arise from schedule changes and holiday travels. While compiled for those with an autistic child in their lives, many of the tips work just as well for all families. 

SCHEDULE CHANGES AND TRAVEL
1. Prepare for changes in home and school routines.
The holidays mean that your family’s usual routine shifts, and that causes disruption for everyone, including your child. Much as children may look forward to the season of celebrations, they may not understand that it involves trade-offs too. For example, having a holiday pageant at school may mean that their favorite art class is cancelled for the day. Be sure to discuss these changes with your child ahead of time. Your child may not infer that the pageant means that art class won’t happen as usual.

2. Assess sugar impact and decide what’s reasonable.
The holidays often mean different foods and lots of seasonal treats. Find a balance between prudence and fun. Unless food allergies or confirmed intolerances are involved, consider allowing your child space to eat some special-occasion treats. Popcorn, cinnamon-baked apples, and trail mix are perennial winter favorites for kids who need to avoid certain food products or additives.

3. Be mindful of sensory issues.
The holidays mean plenty of flashing lights, decorations, and music. Festive celebration can be challenging for individuals with autism and sensory processing disorder. Consider having your child help you either pick out decorations for the house or have him/her help you with decorating and preparing.

4. Ease into traveling and change.
If you will be traveling to see family and friends, prepare your child for what the experience will be like. To help ease your child into the trip, you may want to bring along any special foods needed and a favorite object. If you’re flying, check with the TSA regarding any rules that may apply and consider reaching out to the airline in advance. Let them know you’ll be traveling with a child with autism and include any special information that might be helpful.

5. If the traditions don’t fit, make your own!
Most of us start thinking in terms of tradition when the holidays approach. Given this, it’s easy to get caught up in how things are “supposed” to be. Holidays can include baking cookies, making gingerbread houses, and/or gathering with families and friends. But what if your child refuses to bake, is terrified of carollers, or wants to go to bed early? Remember that, as a parent, you get to do what works for you and your family.  In this time of joy and closeness, go easy on yourself by letting go of comparisons, shoulds, and “What will the extended family think?” Embrace the reality of your own household, and most of all, have fun!

HOLIDAY PARTY MELTDOWNS
Picture this: You and your family have made it to your favorite annual party.  Everyone’s having a great time … that is, until your child with autism gets completely overwhelmed by the festivities.
You tried to redirect her attention, but it didn’t work.

What’s your next move?

Meltdown Prevention 101
Our initial recommendation is that you do what you can to prevent a meltdown prior to its inception. Remember that behavior is learned, and that what you model during calm moments will influence what happens during stressful ones.

If you take time to teach your child appropriate self-management strategies, he or she will have a much better chance of maintaining their emotional control in difficult situations.
For example, you can:
• Remind your child of the appropriate behavior and associated reward
• Employ social stories and role-playing exercises to educate about appropriate behavior
• Prompt the identification and verbal expression of feeling states
• Review deep breathing techniques
• Use adaptive equipment to provide calming pressure or lessen the experience of sensory overload

Child psychologist Lauren Elder, Autism Speaks assistant director for dissemination science, speaks to this question in Parents of Child with Autism Seeking Help Handling Public Meltdowns.  https://www.autismspeaks.org/blog/2013/12/20/parents-child-autism-seek-help-handling-public-meltdownsElder suggests the following essential steps:

1. Stay calm
This might seem obvious to you now, but in the chaotic moments surrounding a meltdown, it won’t seem so clear-cut. When your child is struggling, it’s easy to get swept away by frustration and panic, but the calmer you can remain in the crisis, the more effective you’ll be at helping your child.  Take a moment to breathe and regain a sense of calm within yourself …. Your reaction is so important. You have the power to escalate or de-escalate the situation with your words, body language, and overall approach.

2. Stop and help your child
This might seem self-evident, but parents often try to manage their child’s behavior while simultaneously working, eating, or conversing with other people?  Some such parental juggling is inevitable, and even the best parents need to divide their attention at times. However, make sure that you don’t do this during a meltdown. If your child is truly out of control, you need to be fully present and attentive to what’s happening around you. Otherwise, their physical and emotional well-being is put at risk.

However, giving your full attention doesn’t mean lecturing, bargaining, or disciplining. If your child is having a true meltdown, she is in a panicked, fight-or-flight state. As such, she won’t be able to engage in new learning.

In addition, be sure not to give in to any request or demand that directly preceded the meltdown. Doing so reinforces the idea that meltdowns yield positive results, and that’s not what you want to teach!
Rather than shouting, correcting, or rewarding negative behavior, simply prioritize safety. You can work on teaching once your child has regained equilibrium.

You can also reduce stimulation levels. This may mean a quick move to a quieter, more private space. If that’s not a possibility, you can stay put and lower lights, block excess noise, and disperse a crowd if one has gathered. Which brings us to our final point …

3. Tell bystanders what you need them to do
One of the most difficult elements of a public meltdown is … the public. Even if you’re at a party where the guests know and love your child, it’s still stressful to have him melt down.  That said, you can take this potential frustration and turn it around. If you’re concerned about communicating with bystanders, try talking to friends and family members ahead of time about what to expect should your child lose control.
You might consider carrying cards to hand to strangers if it helps to explain the situation. But if you’re surrounded by close friends and family, it may be easier to simply plan ahead and ask for what you need (be it space or support) in advance.

Finally, after a meltdown ends, make sure to take time to recuperate before re-entering the party. You both need to take pause and rest before getting back on your feet.

Want more guidance on this topic? These 10 Tips for Managing a Meltdown, with specific guidance from Amalie D. Holly, a Board Certified Behavior Analyst on the FirstPath Autism team can help further. http://info.firstpathautism.com/meltdown-guide-parents

Tips courtesy of FirstPath Autism:
FirstPath Autism is an organization dedicated to the education, training, and awareness of evidence-based autism treatment developed by the Founder, Romina Kiryakous at the Genesis Behavior Center in Turlock, CA. The treatment practiced at Genesis is based on Applied Behavior Analysis (ABA), the most widely covered treatment for autism by insurance companies. In 2015, Kiryakous developed FirstPath Autism, a personalized online education, support, and training program dedicated to the parents and caregivers of children with autism. The goal of FirstPath Autism is to offer an autism lifeline to parents and to help care givers better serve children with autism.

Toronto's first modern Pierogarnia restaurant, The Saucy Pierogi is now open 

Dundas West restaurant now serving full dinner menu, share plates, premium vodkas, cocktails and craft beers

Toronto, ON - After dominating the Toronto food scene for over two years as a pop-up restaurant and festival favourite, The Saucy Pierogi (TSP) is now open on trendy Dundas St. West (1282 Dundas St. W.). The restaurant pairs creative Pierogi dishes with a relaxed and vibrant atmosphere.

“This menu is without a doubt Polish in its DNA but since we’re in Canada, we wanted to celebrate its ingredients in our dishes,” says Konrad Obara, owner. “I wanted to blend traditional Polish cooking techniques with “out-of-the-box” flavour combinations in a cool venue with good vibes.” 

Meant to be shared, the dinner menu features pierogi stuffed with gourmet fillings like braised beef, pulled pork, jerk chicken, and classics like cheddar potato. Pierogi and all other menu items are made in house; including soups, stocks and schnitzel. The cocktail and beer menu features signature cocktails, founded on the classics as well as a rotating craft beer menu and both premium and rare vodkas.

TSP blends a standing cocktail bar and sit-down restaurant, serving through to late night, offering house creations inspired by traditional polish Pierogarnia. The lively atmosphere is suitable for a quick after-work snack or a top spot to end an evening on the Dundas and Ossington strip.

TSP’s 1000 sq. ft. interior seats 77, with 10 comfortable stools at the bar. Boasting floor-to-ceiling front windows that slide open for the summer, and wood finished accents under candle lit table tops; the venue draws a warmth and rustic balance to the contemporary design, which, displays Polish-street art and photography throughout.

TSP will also feature a retail section offering take home goods, including soups such as Cabbage and Bacon, or their vegan Potato and Leek, house-made sauces, grab and go dinners, cabbage rolls, and frozen pierogi dozens for home preparation.

The Saucy Pierogi is open from 6pm until Late, Tuesday through Saturday.

Website: www.thesaucypierogi.com Twitter: @thesaucypierogi Facebook: @TheSaucyPierogi Instagram: @thesaucypierogi

About The Saucy Pierogi: 

The Saucy Pierogi is Toronto's first modern Pierogarnia restaurant. Established in 2013, The Saucy Pierogi has sparked a passion for delicious and innovative pierogi. The Saucy Pierogi features modern handmade pierogi filled with delicious ingredients like jerk chicken, braised beef and pulled pork, all accompanied by unique and inspired sauces and salads.

For more information, interviews or high-res images, please contact: Noah Parker, at info@thesaucypierogi.com or 416.516.1361

1282 Dundas St West

Toronto, Ontario M6J 1X7