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Photography Mitch Lenet Jessica Deeks Gord Weber Peter Fritz Urszula Muntean Tola Eam Richard Smith

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All materials © 2013 Copyright. Cuative Publishing. All rights reserved. TOTALFIT Magazine welcomes contributions. Materials must be accompanied by a self-addressed stamped envelope if they are to be returned. Cuative Publishing is not responsible for unsolicited material. All opinions expressed are those of the contributors and do not necessarily reflect the opinions of the publisher or its advertisers. Reproduction in whole or part is prohibited without prior permission from the publisher. Every effort is made to ensure that the advertising and editorial in TOTALFIT Magazine is derived from reputable sources and is accurate. However, TOTALFIT Magazine cannot accept responsibility for transactions between readers and advertisers nor for injuries arising from following any advice or training programs in this magazine. Please consult your doctor and/or personal trainer before performing any exercises illustrated in this magazine.

Vol. 3, Edition #1

et the sunshine in! The warm weather is still here. In this issue of TotalFit, we want to help you enjoy what makes this season such a wonderful time.

The change of seasons marks a great time to make changes to your home, so we’ve included a few articles that focus on healthy, comfortable homes and design options: Jean-Michel Gauvreau brings us design trends from around the world (page 50), while Tim Kerney from Garden Creations provides us with all the necessities to create a sustainable outdoor space (page 52). Plus, check out the latest patio and outdoor furniture trends from Hauser on page 40. When the weather is fine, we all want to spend as much time as we can outdoors. Tony’s tips on page 9 will help you inject some creativity into your workout without stepping foot inside the gym. One great way to combine exercise and outdoor fun is bike tourism, and we have some tips and tricks for how to plan the perfect trip on page 10. The ubiquitous barbecues, drinks, and sweet treats of the season make it easy to fall off the healthy-eating wagon. Dr. Joel’s whole-food juicing tips on page 23 will inspire you to try new ways to refuel after you exercise. On page 61, you’ll find a great quinoa recipe from Shirley Plant’s new book, Food I Can Finally Eat. And if you’re heading out for dinner and looking for a restaurant that will make you feel like you’re part of the family, be sure to read our review of Vittoria Trattoria on page 36; but be warned, you better have your appetite ready! Remember our Super Athletes Edition (Vol. 2 Edition 2) from last summer, when we sat down with Canadian soccer star and philanthropist Dwayne De Rosario? We were lucky enough to catch up with Dwayne again on page 32 and find out what he’s up to this year. One thing is for sure, this gentleman takes this time very seriously. We always love to share new and interesting products with you to help make your journey to healthy living fun and easy. Chip lovers will happily devour Protein Chips, a delicious and nutritious snack option presented on page 16. Looking for some fitnessfriendly accessories? Check out the Hot Sands sunglasses on page 18 and the Ramba sandals on page 17. They’re sure to add style to your wardrobe. We always love to hear from Greco members and TotalFit readers, and we’d be thrilled to hear about your favourite ways to spice up your workout. Read a Greco member’s testimonial on page 54. Send us an email at info@totalfitmagazine.com, or visit us on Facebook.com/TotalFitMagazine and Twitter.com/TOTALFITMag. Now grab your sunscreen and go have some TotalFit fun in the sun!

Submissions + Ideas: please send to info@totalfitmagazine.com

Vol. 3, Edition #1 Dwayne DeRosario

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Co-Founders TotalFit Magazine

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01 Cover 03 Table of Contents 05 Letter from the co-founders 06 TotalFit Contributor 09 Tony’s Tips 10 Pedal to Your Vacation 13 Get Lean with L-carnitine 14 Is the Silent Thief Robbing your Bones? 16 TotalFit Featured Products 18 Designer Palette - Healthy Homes 21 Fuelling for the Long Haul 23 Warm Weather Fun On the Go 24 Greco Train Like A Freak Photo Spread 30 Bust A Move - Event 31 Tommy Europe 32 Catching up with Dwayne De Rosario 36 Restaurant Profile - Vittoria Trattoria 40 FreshAir Living - Healthy Homes 46 Healthy Finance - Dollars & Sense 47 Importance of Hydration 48 TotalFit Greco Members 49 Business Profile - Revivelife 50 Global Green Home Products 52 Home Garden 53 TotalFit Greco Golf Tournament 54 My 1st Greco Experience 55 Sandal Season 56 TotalFit Training: Resistance Bands 58 Heath & Well-Being Through Residential Windows 60 Emmett Blois - Big Brother Canada 61 Finally, Food I Can Eat 62 Directory Vol. 3, Edition #1

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Editorials/Copy-Editing Caroline Petit-Turcotte Kristin Braginetz Photography Mitch Lenet Jessica Deeks Gord Weber Urszula Muntean Tola Eam Richard Smith Published by Cuative Publishing Legal Deposit 2012 National Library of Canada ISSN 1925-4415 Cuative Publishing & Media 260 St. Patrick St. Suite #202 Ottawa, ON K1N 5K5 Publications Mail Agreement No. 41149597 www.totalfitmagazine.com Printed in Canada. Special Advertising & Features: Please contact the publisher/Cuative Direct: 613-262-4908 cu@totalfitmagazine.com All materials ÂŠ 2013 Copyright. Cuative Publishing. All rights reserved. TOTALFIT Magazine welcomes contributions. Materials must be accompanied by a self-addressed stamped envelope if they are to be returned. Cuative Publishing is not responsible for unsolicited material. All opinions expressed are those of the contributors and do not necessarily reflect the opinions of the publisher or its advertisers. Reproduction in whole or part is prohibited without prior permission from the publisher. Every effort is made to ensure that the advertising and editorial in TOTALFIT Magazine is derived from reputable sources and is accurate. However, TOTALFIT Magazine cannot accept responsibility for transactions between readers and advertisers nor for injuries arising from following any advice or training programs in this magazine. Please consult your doctor and/or personal trainer before performing any exercises illustrated in this magazine.

Submissions + Ideas: please send to info@totalfitmagazine.com

Vol. 3, Edition #1

THE HOT EDITION TOTALFIT L P R E M I U M

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SOCCER SUPERSTAR

DWAYNE DE ROSARIO

KICKS IT INTO HIGH GEAR

TONY’S WARM WEATHER TRAINING TIPS, BEST BIKING ADVICE, FINALLY FOOD YOU CAN EAT, INTERNATIONAL DESIGNER HEALTHY HOME PRODUCTS & SO MUCH MORE...

CDN $3.95

25274 93733

ISSN: 1925-4415

TOTALCOVERAGE

Vol. 3, Edition #1 Dwayne DeRosario

Cover photo: Mitch Lenet

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et the sunshine in! The warm weather is still here. In this issue of TotalFit, we want to help you enjoy what makes this season such a wonderful time.

Cu & Jessica Co-Founders TotalFit Magazine

Vol. 3, Edition #1

TOTALFIT P R E M I U M

H E A L T H

F I T N E S S

L I F E S T Y L E

Contributors

TONY GRECO BRIAN LAFLEUR

CAROLINE PETIT-TURCOTTE

MIRYEM SALAH

TONY GRECO

Tony is the founder and creator of Greco Lean and Fit. Frequently sought out by some of the biggest names in the NHL, Tony trains Claude Giroux and Dan Boyle, just to name a few! He has also created programs for and personally trained Country Star Carrie Underwood and former Supermodel Carol Alt. Page 9

BRIAN LAFLEUR

Brian Lafleur has a B.Sc. in Human Kinetics and a Graduate Diploma in Education. He is an ultraendurance enthusiast and adventurer. Page 21

CAROLINE PETIT-TURCOTTE

TAMMY STROME STEVE WARNE

Biochemist, Teacher, Translator, Writer; Caroline wears many hats. When not working, she spends time with her family sailing or discovering all the great places the Ottawa area has to offer.

MIRYEM SALAH DR. JOEL DEREK GILMER

NELSON NARCISO STUART GRAHAM

SHIRLEY PLANT

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RICHARD SMITH

fooddoctress.com Miryem has extensive public health experience. She worked as a nutritionist at Age Concern UK and was involved in educating the elderly on various aspects of healthy eating. She was also involved with ‘myweigh’, an anti-obesity program. Page 47

TAMMY STROME

Tammy is a Professional Health and Wellness Coach and Physique Transformation Specialist. She has been actively helping people achieve their ultimate fitness and wellness goals for more than 10 years. Page 13

STEVE WARNE

Steve Warne is an Ottawabased writer and broadcaster. He co-hosts Tony Greco’s weekly health and fitness show on Team 1200 radio in Ottawa. He regularly covers sports, entertainment and health issues, and devotes countless hours to autism charities. Page 60

DR. JOEL

revivelife.ca Naturopath Dr. Joel is the clinical director of revIvelife™ Ottawa Naturopathic Clinic, Pharmacy & Labs and the CEO of enerjiVe Food. Page 23

DEREK GILMER

Derek is a certified pedorthist exclusively trained in the assessment, design, manufacture, fit and modification of custom made orthotics and footwear, in order to alleviate and manage pain, discomfort and disabilities in the legs and feet. Page 55

NELSON NARCISO

keepwell.ca Nelson is an herbalist, Reiki practitioner and member of the Examining Board of Natural Medicine Practitioners. He is a well-respected writer and educator on natural health products and hosts his own Rogers TV show, Precision Fitness Challenge. Page 14

STUART GRAHAM

stuartgrahamfinancial.com Stuart Graham is a financial advisor with 17 years of experience in risk and wealth management. Page 46

SHIRLEY PLANT

Shirley understands firsthand the difficulties of trying to plan creative, nutritious, and affordable menus while having to avoid such common foods as wheat, dairy, eggs, corn, gluten and sugar, just to name a few. Shirley has developed an expertise and reputation in dietary design, customized recipes and menu-planning. Page 61

RICHARD SMITH

richardsmithphotography.ca Richard Smith is a proud intermediate teacher, passionate photographer and he has been a Greco Lean & Fit member for over 8 years. Page 24

Photos: mitchlenet.com

FRESH, HEALTHY CATERING.ÊÊCOME TO KNOW US BY TASTE…

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TOTALFIT TIPS

Tony Greco Canada’s Leading Fitness Specialist www.tonygreco.ca

TONY'STIPS No more excuses!

Be creative

We’re all busy, and every once in a while, we all find it hard to fit our training into that jam-packed schedule. No more excuses! Here are some tips on how to find the time to stay healthy.

Outdoor parks and playgrounds are a great place to add some creativity into your training and increase your strength. For example, you can use the bench for push-ups and tricep dips, or use the monkey bars for pullups. Take advantage of what’s in the playground and just have fun!

Park further away

Fuel your body

Rather than looking for the parking spot closest to the door, go for the one that’s furthest away. Those few additional steps count in your overall daily activity.

Climb those stairs

Avoid the elevator and use the stairs. It will take you about the same amount of time as if you had waited for the elevator, but you get to burn a few more calories.

Break the monotony

Your body gets used to your training sessions, so change it up! Take advantage of the nice weather and do your cardiovascular training outdoors. Change your route and include some hills. Elevating your heart rate will burn more calories. Try throwing some intervals into your routine. Start with a short jog (one minute), then sprint (30 seconds) and return to walking (30 seconds). A few of those intervals within your routine will keep your body from getting bored with the usual pace.

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Breakfast really is important when it comes to starting your day properly. While you sleep, your body is essentially in a state of short-term starvation, yet continues to spend some energy. When you start the day, you need to give your body more fuel to power the increased energy expenditure. Go for protein rather than carbohydrates, as they will sustain you longer. Hydration is also very important. Start your day with a glass of water to eliminate the toxins produced during your overnight fast and to rehydrate your body. Carry around a water bottle throughout the entire day, not just when you exercise. We often confuse feeling tired and hungry with being dehydrated. Steady water intake during the day fends off headaches, listlessness and even curbs your appetite! Remember, our bodies are made up of about 70% water, and being dehydrated by only 5% reduces your ability to gain from your training by about 20%. Do the math and drink your H2O! www.grecoleanandfit.com

TOTALFIT BODY Tammy Strome Ckin, RNCP, IFBB Pro

GET LEAN WITH L-CARNITINE

HE WARM WEATHER IS STILL HERE, AND ALONG WITH SUNNY DAYS COMES SHORTS, TANK TOPS AND SWIMSUITS. IF YOU’RE NOT FEELING QUITE READY TO BARE IT ALL, ADDING SOME L-CARNITINE TO YOUR WEIGHT-LOSS STRATEGY COULD BE JUST WHAT YOU NEED.

WHAT IS L-CARNITINE? Carnitine is so named because it was first isolated from meat (carnus). It is naturally made by the liver and kidneys from two essential amino acids – Lysine and Methionine. Carnitine is abundant in several body tissues such as the skeletal muscle, heart, and brain, and is often found in lower quantities in vegetarians, seniors, people with certain genetic disorders, athletes, and even during weight loss. Carnitine does not work like other amino acids in the body. It isn’t used for protein synthesis, but rather to transport long-chain fatty acids into the mitochondria of our cells. These are little powerhouses in our cells that are responsible for producing the vital biological energy required for all life processes. In a nutshell, carnitine helps the body to burn fat for energy. The end result is increased energy, as well as increased fat burning. Naturally increased energy and improved fat burning can encourage weight loss. It’s important to mention that L-carnitine cannot take the place of proper nutrition and intense training, but it can be an excellent non-stimulant support to add to your fat-loss program. Additionally, L-carnitine has antioxidant properties, which can provide extra support for physically active people. It acts as an antioxidant, so it can help combat the higher-than-average amount of free radicals from intense training. Carnitine can also help support muscle recovery and increase lean muscle mass, all good things for fat-loss goals.

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L-Carnitine has other benefits that are worth mentioning, including UÊ À> Ê i> Ì Ê> `ÊÀi`ÕV }ÊV } Ì ÛiÊ`iV iÊ ÊÃi ÀÃ UÊ >À` Û>ÃVÕ >ÀÊ i> Ì UÊ > iÊviÀÌ ÌÞ UÊ ` iÞÊ i> Ì UÊ ÛiÀÊ i> Ì WHAT IS THE BEST SOURCE OF L- CARNITINE? The best source really depends on the benefit one is seeking. There is Acetyl L-carnitine, which is especially good for the brain and cognitive benefits. Carnitine L-fumarate is particularly beneficial for the heart. For fat loss and athletic benefits, L-carnitine L-tartrate has been shown to be absorbed up to three times faster than other forms of L-carnitine. This improved absorption by the cell makes L-carnitine L-tartrate excellent at increasing cellular energy and fat oxidation. This form of L-carnitine is also a great antioxidant and is the best source for recovery after exercise. The best intake for fat loss support, energy, and recovery is between 1000 and 3000mg per day. It’s best to look for a carnitine L-tartrate that will provide at least 1500mg of carnitine L-tartrate. This will provide over 1000mg of actual L-carnitine. Dosage: I usually recommend 2000 to 3000mg per day in order to maximize all of the possible benefits that L-carnitine L-tartrate can provide. It’s a good idea to divide your dose up and take 1000mg before training and 1000mg an hour or so before two of your daily meals. There is also some research that suggests that having an excellent omega-3 status from fish oil can help the cells absorb more L-carnitine, burn more fat, and increase energy: yet another reason to make sure you get your daily dose of fish oil. I am partial to powdered forms of L-carnitine L-tartrate. They are more shelf-stable, are very soluble in fluid, and the taste is usually excellent. Carnitine is also available in capsule form. If you are serious about your results, then consider giving L-carnitine a try. It is the perfect way to support fat-burning from the inside out. 13

TOTALFIT BODY Nelson Narciso Herbalist & Reiki Practitioner, www.keepwell.ca

IS “THE SILENT THIEF” ROBBING YOUR BONES? O

steoporosis, as defined by Osteoporosis Canada, “is a disease characterized by low bone mass and deterioration of bone tissue. This leads to increased bone fragility and risk of fracture (broken bones), particularly of the hip, spine and wrist.”1 This disease is often referred to as “the silent thief,” given that most people don’t know they have it until they fracture a bone. Based on the latest statistics, osteoporosis affects two million Canadians. Women see a higher prevalence than men, with the disease affecting one in four women and one in eight men over 50. Leon Speroff of the Oregon Health Science Center in Portland reported at the 1999 American College of Obstetricians and Gynecologists meeting that the “estimated number of hip fractures will increase six-fold between 1999 and 2050.”2 What is often a surprise to many is how serious osteoporosis can be, especially if it involves a hip fracture. People think that if a bone breaks, it will heal and all is good. But that’s not necessarily the case. Osteoporotic hip fractures result in death in up to 30% of cases, and 23% of patients die within the first year after the injury occurs.3 The Canadian Multicentre Osteoporosis Study showed that more women die each year as a result of osteoporotic fractures than from breast and ovarian cancer combined.4 ACID-ALKALINE BALANCE In spite of these sobering facts, the reality is that osteoporosis is entirely preventable. The two biggest factors that contribute to osteoporosis are diet and lifestyle. To understand how foods impact our bones, we need to understand the concept of acidalkaline balance. Our body’s metabolic pH (cellular and blood) is tightly regulated and can be affected by diet and lifestyle. Too many acid-forming foods like meat, sugar,

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dairy, grains, and alcohol, plus lifestyle choices such as a sedentary lifestyle, smoking, and stress can result in our pH leaning towards the acidic end of the spectrum. By contrast, eating vegetables, fruits, herbs and spices, and engaging in moderate exercise, meditation, and yoga can make the body more alkaline. The suggested ratio of alkalizing to acid forming-foods is somewhere between 70:30 and 80:20. Regrettably, many of us are nowhere near this ideal ratio. Measuring one’s pH can be done using litmus (pH) paper and testing one’s urine. An optimal pH is between 7.3 and 7.4. You’ve tested your urine and you discover your urinary pH is 6.8. What does this mean for you? We know that being too acidic increases your risk of cancer, allows many pathogenic (disease causing) organisms to thrive, and provides an ideal environment for conditions like rheumatoid arthritis and cancer.5 One of the other major concerns is the increased risk of developing osteoporosis. When we’re too acidic, our body draws calcium from our bones to buffer the acidity. Being acidic impacts two important cells involved in bone remodelling. One cell, known as an osteoclast, reabsorbs calcium from bone, essentially breaking down bone. The other cell, known as an osteoblast, re-calcifies bone, essentially building and repairing it. When you’re acidic, osteoclast activity increases and osteoblast activity decreases. Consequently, our bone mineral density lowers and the risk of osteoporosis increases. Foods have differing abilities to alkalize. Choosing foods that are very alkalizing can help offset our typically acidic diets. Sadly, most of us are not getting our suggested daily intake of veggies and fruits, the two most alkalizing food groups available. Only 20 percent of Canadians eat the recommended seven to ten servings

per day. In addition to making every effort one can to eat more vegetables and fruits, one should also consider a highquality greens powder like Progressive VegeGreens. This product contains some of the most alkalizing substances known, from land vegetables like wheatgrass, barley greens, spinach, watercress, broccoli, parsley, and kale, to sea and freshwater greens like kelp, dulse, chlorella and spirulina. VegeGreens has remarkable alkalizing potential and would be a wise dietary addition for anyone wanting to reduce the risk of osteoporosis and simply get more of the valuable phytonutrients that are lacking from our diets today. SUPPLEMENTAL CALCIUM Another important factor to consider when discussing osteoporosis prevention and treatment is calcium. Highly absorbable dietary calcium can be found in select vegetables, fruits, nuts, and proteins like whey; however, the fact is that Canadians aren’t getting enough in their diets. The Canadian Community Health Survey indicates that as many as 72 percent of Canadian women under 50 do not consume enough calcium from food on a daily basis.6 This makes the need for supplemental calcium so important. However, calcium on its own isn’t enough, and that’s why Progressive Complete Calcium for women, men and women over 50 has several other supportive co-factors that improve the quality and efficacy of supplementation. Complimentary minerals like magnesium, zinc, copper, manganese, and potassium have been shown to help women lose less bone than those using calcium on its own.7,8,9 Numerous studies have shown that vitamins D10 and K11 are important in ensuring optimal bone health. Progressive Complete Calcium contains vitamin D3 (the

vitamin’s most active form) and naturally occurring vitamin K from the various vegetables and herbs. It would be prudent to take an additional vitamin D3 and K supplement to meet the higher levels that are required for optimal bone health. Vitamin K (MK-7 form) is especially important, given recent studies that have shown an increased risk of heart disease when using calcium supplements. Evidence suggests that a rapid rise in blood calcium levels can lead to calcium accumulating in the vessel walls, leading to atherosclerosis (hardening of the arteries) and in turn an elevated risk of cardiovascular disease.12 It should be noted, however, that this only becomes an issue when calcium isn’t getting into the bones and staying there. If your diet is alkaline and you use vitamin K, calcium will stay in the bone and will not leach out and collect in the blood vessel walls. That’s why it’s important not only to use vitamin K, but to eat lots of vegetables and fruits alongside VegeGreens. It’s also worth noting that numerous large studies on calcium plus vitamin D have shown no increased risk of cardiovascular events.13,14 Progressive Complete Calcium also addresses several other factors that we know impact bone health:

1. 2. 3. 4. 5. 6. 7. 8. 9. 10. 11. 12. 13. 14. 15. 16. 17. 18. 19.

elevated homocysteine (an amino acid)15 and cortisol (the stress hormone)16 levels, as well as hormonal imbalances17. Using carefully selected vitamins, antioxidants and herbs, Progressive Complete Calcium offers support not typically found in many calcium supplements on the market today. HEALTHY FATS AND EXERCISE Aside from the support provided by Progressive VegeGreens and Complete Calcium, it’s important that one use Omega-3 fats. These fats have been shown to lower levels of Prostaglandin E2(PGE2), a hormone-like substance that, when elevated, results in bone loss.18 One should also incorporate weight-bearing exercise into their lifestyle. Studies have shown this to be another important component in the fight against osteoporosis.19 Together, these strategies will help keep the “silent thief” from robbing you of your precious bones.

http://www.osteoporosis.ca/index.php/ci_id/5526/la_id/1.htm http://pubs.acs.org/subscribe/archive/mdd/v03/i08/html/10diseases.html IBID http://www.camos.org/release.php?id=9 Vormann J, & Goedecke T, (2006) Acid-Base Homeostasis: Latent Acidosis as a cause of Chronic Disease http://www.protina.de/literaturservice/media/cms_48921ca478e63.pdf Health Canada. 2006. Canadian Community Health Survey, Cycle 2.2, Nutrition (2004). A guide to accessing and interpreting the data. Cat. No. H164-20/2006E-PDF Palacios C. The role of nutrients in bone health, from A to Z. Crit Rev Food Sci Nutr. 2006;46(8):621-8. Strause L, Saltman P, Smith KT, et al. Spinal bone loss in postmenopausal women supplemented with calcium and trace minerals. J Nutr 1994;124:1060-4. Food and Nutrition Board, Institute of Medicine. Dietary Reference Intakes for Vitamin A, Vitamin K, Arsenic, Boron, Chromium, Copper, Iodine, Iron, Manganese, Molybdenum, Nickel, Silicon, Vanadium, and Zinc. Washington, DC: National Academy Press, 2002. Available at: www.nap.edu/books/0309072794/html/ Lanham-New SA. Importance of calcium, vitamin D and vitamin K for osteoporosis prevention and treatment. Proc Nutr Soc. 2008;67:163–176. doi: 10.1017/S0029665108007003. IBID Lewis JR, Calver J, Zhu K, Flicker L, Prince RL. Calcium supplementation and the risks of atherosclerotic vascular disease in older women: results of a 5-year RCT and a 4.5-year follow-up. Journal of Bone and Mineral Research. 2011;26(1):35–41. Jackson RD, LaCroix AZ, Gass M, et al. Calcium plus vitamin D supplementation and the risk of fractures. The New England Journal of Medicine. 2006;354(7):669–683. Chapuy MC, Arlot ME, Duboeuf F, et al. Vitamin D3 and calcium to prevent hip fractures in elderly women. The New England Journal of Medicine. 1992;327(23):1637–1642. http://www.nejm.org/doi/full/10.1056/NEJMoa032546#t=article Furlan PM, Ten Have T, Cary M, et al. The role of stress-induced cortisol in the relationship between depression and decreased bone mineral density. Biol Psychiatry. 2005;57:911–7. http://sites.commercecreators.com/folder1395/listing/Menopause.pdf http://www.nutritionandmetabolism.com/content/8/1/71 IBID

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TOTALFIT FEATURED PRODUCTS

HOTSTUFF

What more can we say? Hot Stuff comes in all shapes and sizes, so check out this edition’s super smokin’ items! CHIP IN < Craving a savoury snack? Back away

from the greasy potato chips and reach for a bag of Simply Protein Chips. Created from pea protein, these vegan-friendly snacks are made with fewer than 10 ingredients and are high in protein and iron but low in sugar, meaning they’ll actually fill you up without leaving you diving back into the bag again and again. www.thesimplybar.com

SHOE-IN From slip-on shoes to booties, Glerups offers a range of lightweight, breathable, and durable indoor footwear options that are perfect for long summer days at the cottage. Natural wool keeps feet cool and comfy, while a smooth calfskin sole means you won’t end up tracking outdoor dirt through the house. Available in three styles for women, men and children. www.glerups.ca HOT AND COLD < Designed by Ottawa’s own Karim

Rashid, bobble’s latest offerings are as pretty as they are practical. bobble iced is a sustainable, reusable beverage container that keeps drinks chilled (complete with built-in straw), while bobble hot uses double-walled insulation to trap and circulate heat, keeping drinks hotter for longer. www.waterbobble.com

SPORTY SUNNIES Sunglasses are a warm weather staple, but when you’re active, it’s important to invest in a pair that can keep up with you. Maui Jim’s new Hot Sands sunglasses offer a snug fit, non-slip temple inserts, and adjustable nose pads, meaning they’ll stay put even during the most vigorous activities. Advanced lens technology provides glare reduction and colour enhancement, making it possible to clearly see objects in motion or even below the water’s surface. www.mauijim.com

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WINSTUFF >

WOODWORKS Plastic is so not fantastic. Upgrade your water bottle to a S’well Woodgrain Bottle, an eco-chic, non-toxic double-walled stainless steel bottle that’ll leave you wondering how you ever used that old disposable thing. Available in Burlwood (light) and Teakwood (dark), it’s the perfect vessel for both your favourite workout hydration and for toting cocktails to summer barbecues. www.swellbottle.com

TEA TIME As the world’s second most popular beverage, it’s about time that tea got the star treatment. Tea Sparrow is a new concept tea club in which a small group of sommeliers taste dozens of teas, choose the blends that most inspire them, and ship them straight to you, making the world of premium loose-leaf tea accessible and affordable. www.teasparrow.com

WALL TO WALL Awaken your inner interior designer with Wall Deco by Daily Green. The easily mounted acrylic vessel can contain its own environment, wet or dry. It’s the perfect home for everything from your beloved pet goldfish to your prized mini Zen garden or the beautiful seashells you picked up on vacation. www.daily-green.com

A STEP AHEAD Sandals and summer go hand in hand, but sandals and foot pain don’t have to. Orthaheel’s Ramba Toe Post Wedge is as comfortable as it is stylish. A durable rubber insert and soft microfiber-covered foot bed provide comfort and support for feet and legs, while a two-inch wedge heel, faux wood grain cover, and braided straps make for one good-looking shoe. www.orthaheelusa.com

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Like us on FACEBOOK now for a chance to win these great items featured in our hotstuff products pages. A winner announced every month!

CARNITINE ICE Cool Down to Lean Out Carnitine is an amazing nonstimulant fat-loss aid for anyone from a weekend warrior to an elite athlete. It helps to release stored body fat, increase energy and improve recovery from exercise. If you want a break from all the pills, try Carnitine ICE – new from Precision. It mixes into a delicious fat-busting drink with a cooling sensation that’s surprisingly refreshing. www.popeyescanada.com

VEGEGREENS MULTI Your New Daily Essential We all know that getting enough vegetables, vitamins and minerals in a day is tough. Enter Progressive VegeGreens Multi. It gives the equivalent of 6-8 servings of fresh vegetables and a solid dose of 26 vitamins and minerals! Plus, it’ll help balance your body’s pH levels, which is critical for high energy and fast recovery. www.popeyescanada.com

GREAT TASTING VEGAN PROTEIN Going vegan is a way of life for some and a healthy alternative for others. Whatever your reason, you want a product that’s complete with every essential amino acid to get all the benefits of protein AND that you can actually enjoy. With a blend of 5 plant-based proteins and two great-tasting all natural flavours, Progressive Harmonized Vegan Protein is the ultimate in vegan proteins! www.popeyescanada.com

TOTALFIT NUTRITION Brian Lafleur BSc (Kin), Grad Dip Ed

FUELLING FOR THE LONG HAUL: endurance sports nutrition during training and competition

ith the warm weather comes a plethora of races across a number of different disciplines. Whether you’re an avid runner, cyclist, triathlete, adventure racer, Tough Mudder™ or partake in any other sort of physically demanding outdoor activity, what you put in your body before, during, and after your event will directly impact your overall experience and performance. Developing a sound nutrition plan and testing it frequently in training is something that everyone would admit is crucial, but few will actually execute to any sort of significant level. We often don’t pay close attention to nutrition during our training periods and then overthink it on race day, putting foreign foods in our bodies that we believe will have some sort of magical effect on our results. Instead it can often lead to gastrointestinal distress and more than a few bathroom stops along the way, or worse yet, end our day prematurely. In this article, we’ll focus on what we should consume during our training and racing/ competition. CARBOHYDRATES FOR FUELLING During endurance events, where we push our bodies to perform at a peak level in terms of speed and distance, our muscles are burning up carbohydrates to serve as their source of fuel to propel us forward. We store carbohydrates as glycogen, mainly in our muscles and liver, and the amount of storage capacity will largely depend on the amount of muscle mass a person has. At moderate to low intensity, the body will run off a combination of both fat and carbohydrate, but the higher the intensity, the more the reliance on carbohydrate, as the body simply cannot keep up with the energy requirement by using fat as fuel. For the sake of looking at carbohydrates consumed for exercise performance, we’ll consider simple (or sugary) and complex (or starchy) carbohydrates and look at when it would be ideal to consume one over the other. The quantity of carbohydrates consumed (per hour of training or racing) depends on a number of factors relating to the individual, and everyone is different. Vol. 3, Edition #1

COMPLEX CARBOHYDRATES These will mainly come in the form of energy bars and maltodextrin-based sports drinks. Complex carbohydrates are best consumed when the heart rate is lower and the body can handle digesting these foods. Using triathletes as an example (and especially in longer distance races), consuming energy bars and other whole foods (bagels, bananas, sandwiches) while on the bike is commonplace, since the athlete’s heart rate is low enough that their digestive system can handle breaking down and absorbing these foods. Complex carbohydrates provide a feeling of fullness for a longer period of time and make it easier to consume a high volume of calories in relatively less time, while granting the athlete’s body a constant supply of energy for a longer period of time. SIMPLE CARBOHYDRATES Simple carbohydrates (or simple sugars) make up the majority of the calories in most popular sports drinks on the market, and for good reason. They provide the quickest possible shot of energy (fuel) for muscles and require no digestion, meaning they are absorbed pretty well straight after they leave the stomach and enter the intestine, thereafter available to be used as energy almost immediately. Sources of simple carbs in energy drinks typically include glucose, fructose and sucrose. Sports drinks should have a combination of at least two of these, ideally glucose and fructose, which will provide a better absorption/ utilization rate than a single source. These are best consumed during a period of higher intensity efforts, where the heart rate is too high to tolerate the task of digesting complex carbohydrates. Using the example of the triathlete, most will switch from solid/ semi-solid foods with complex carbohydrates on the bike, to sports drinks that use these simple carbohydrate sources during the run, when the athlete’s heart rate increases and there is more jostling of the stomach and intestines as a result of the pounding nature of running. 21

TOTALFIT NUTRITION

ELECTROLYTES Electrolytes are another important consideration when fuelling for endurance events, and a number of different factors can affect the quantity (if any) that are required. In sports drinks, electrolytes include sodium, potassium, calcium and magnesium, which all play a role in hydration and muscle function. Many factors play a role in each individual’s own requirements, including the race distance, time of day, time of year, location, the athlete’s acclimatization to the environment in which the race is taking place, the athlete’s racing experience, what the athlete uses/ consumes during training and in their daily diet, as well as a host of other factors. The key is to practice in training to get an idea of how you feel in a number of different training situations. Try your best to replicate the race conditions in terms of environment so that you can nail down a precise plan. For those of us living in colder climates but training for a destination race in a hot and humid part of the world, it would be a good idea to go as far as training indoors and working up to training in a closed room with no fan and even a heat source of some kind, so your body can get used to dealing with the conditions that you’ll be racing in and become more efficient at regulating body temperature. Many sports drinks on the market offer an adequate amount of electrolytes per serving of carbohydrate, but if more are required, specific electrolyte capsules and powders can serve as options. AMINO ACIDS Many sports drinks now include a number of amino acids that will aid in endurance performance and recovery from training and racing. The inclusion of Branched-Chain Amino Acids (Leucine,

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Isoleucine and Valine), Glutamine, Arginine, Tyrosine and Carnitine is becoming more common, as these amino acids aid with energy and mental focus, as well as muscle recovery. CAFFEINE Caffeine, used properly, can provide a significant boost in performance during racing. Consuming caffeine before and during a race will help with mental clarity and also lower perceived exertion (the same intensity will feel easier). The generally accepted notion that there is a significant diuretic effect with caffeine ingestion is greatly overstated. Many studies support this, and provide evidence of increased performance for caffeine ingestion of around 3mg per kg of bodyweight. BOTTOM LINE The take-home message is that you really need to experiment with some options in training to figure out the best solution for you. There is no shortage of options on the market with a variety of ingredient profiles that can be experimented with to find what best suits your own needs with regards to your endurance, discipline, distance, training and racing climate, body requirements, and so forth. Identifying your own ideal hourly consumption of liquids, carbohydrates, and electrolytes will be something that will be realized through a process of trial and error, but is well worth the time and effort. What you get out of yourself on race day has much to do with what you put in!

TOTALFIT NUTRITION Dr. Joel Naturopathic Doctor www.revivelife.ca

WARM WEATHER FUN: WELLNESS ON-THE-GO F

lip-flops, Bermuda shorts, short shorts and Adirondack chairs. What do these have in common? Hot Weather! We all like to lighten up our clothing come warm weather season, but what about our bodies? One of the simplest ways to get your wellness on the go is whole-food juicing. We know that eating fruits and veggies is important, but it can be hard to fit all of the recommended daily servings into your diet. Whole-food juicing is like a nutrition-packed meal in a glass. The bonus to wholefood juicing is that you get the benefits of the whole food with the cell walls broken down for easy absorption of nutrients; the fiber for regulating your blood sugar, and the numerous health benefits of eating raw. Research by Dr. Paul Kouchakoff shows that eating 51% of your diet raw improves immunity and reduces inflammation.

Whole-food juicing is an easy way to get your daily requirements of fruits and vegetables. Eating raw food is not only good for you, it tastes great too!

Whole-food juicing has many health benefits; Enhancing your immune system; fighting free radicals and helping to prevent certain diseases, including cancer; Increasing your metabolism, giving you more energy to lose weight; Improving your complexion and providing nutrients to your skin, eyes and hair; Detoxifying your body of harmful chemicals; Providing your body with beneficial enzymes, vitamins, minerals and phytonutrients (plant chemicals).

Natural Remedy Tip - Keep the remedy Arnica 30ch in your summer backpack to speed up healing of bumps and bruises. Simply use two crystals to help you along with any soft tissue injury.

Mason jars make a perfect container for taking your whole food juices to go. Drink two per day: one pre-workout and one postworkout. Add essential fatty acids to your pre-workout drink and protein powder to your post-workout drink for optimal hormonal balance. Seed Smart Tip - When adding fruits, don’t forget to add a few of the seeds! Apple seeds are high in calcium and other minerals, amino acids, and beneficial fatty acids, and papaya seeds have anti-microbial properties that help keep those nasty bugs away.

Dr. Joel, ND… Your Metabolism Expert

Revivelife™ Pre-workout Summer Whole-Food Juice ½ cup water 2 cups spinach 1 Granny Smith apple, seeds included 4 ice cubes 1 tbsp fish oil Blend together and enjoy!

Revivelife™ Post-workout Summer Whole-Food Juice ½ cup coconut water 2 cups kale ½ cup papaya ½ cup mixed berries Juice of ½ lime and 1 tbsp lime zest 4 ice cubes 1 scoop protein powder Blend together and enjoy!

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Photography by Richard Smith (RichardSmithPhotography.ca)

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TOTALFIT EXCLUSIVE INTERVIEW

CATCHING UP WITH DWAYNE DE ROSARIO Written by Caroline Petit-Turcotte

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Photography by Mitch Lenet (mitchlenet.com)

few months back, we met with Major League Soccer player Dwayne De Rosario (see TFM Vol. 2 Edition 2). Although DC United and Team Canada are currently in the off-season, DeRo is certainly not at an idle pace. We were lucky enough to catch up with him again. Total Fit Magazine (TFM) Once the MLS season is over, are you on vacation? Dwayne De Rosario (DeRo) Not really. Ever since I started playing, there has never really been an off-season. It’s closer to changing from one season to another. Right now the MLS season is finished, but that gives me the opportunity to spend time on another season of DeRo soccer camps, clinics and development programs. TFM Do these camps involve other MLS players ? DeRo It’s actually a program for kids that helps them learn about soccer and develop their skills. It’s designed to motivate and inspire kids between six and 18 years old to be active and stay healthy. There is a soccer aspect, but we also teach them about health and nutrition. We try and do our part to help them grow up to have strong health values. TFM Do you actively participate in these training programs? DeRo Absolutely! The schedule is designed so that I am always present at least one day during each session, sometimes more. Most of the tours and clinics are held during the summer, but we also run a power training clinic in the winter. All of the drills and soccer aspects are developed by my father, who is the coaching coordinator, and all the coaches who work with the kids are ex-MLS players who now coach.

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TOTALFIT DINING

VITTORIA TRATTORIA

THE FRESH TASTE OF ITALY RIGHT IN YOUR NEIGHBOURHOOD Written by Caroline Petit-Turcotte

Photography by Mitch Lenet (mitchlenet.com)

family business started in 1991 by brothers Domenic and Cesare Santaguida, Vittoria Trattoria’s two Ottawa locations will cater to your cravings for authentic Italian food. We asked the brothers what sets Vittoria Trattoria apart, and they gave us many reasons for their excellent reputation. TFM What makes Vittoria Trattoria so special compared to other Italian restaurants? Domenic and Cesare (DC) Consistency and authenticity. When we started, our grandmother was in the kitchen with us and shared all of her recipes. Our food has evolved over the years, but the traditional aspects remain. For example, people come for our Caesar salad and antipasto. Our antipasto is probably one of the best in the city – it’s loaded with roasted garlic, marinated sundried tomatoes and pickled eggplant. Consistency is important to us. We are not a place that follows fads. We want our regular customers to be able to come in and eat their favorite dish, get the same fantastic service, and come back again another day knowing that it will always be a great experience. TFM Tell us about your two locations (in the ByWard Market and Rivergate). What are the differences between the two? DC In terms of quality they are identical. We tried to keep a similar look for both places, with rustic accents. The main difference comes down to their locations. The South Ottawa location is in the suburbs, so it caters to an earlier crowd of diners, very family-oriented. The downtown location has extended hours and the menu is a little more upscale. But in both places, you get great service, great food, and great value. We serve brunch, lunch, and dinner,

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and in addition to our more intimate dining room, we have a larger separate room for special events and parties. TFM You have a great reputation as one of, if not the best, Italian restaurants in Ottawa. What is the key to your success? DC We have kept it a family business. Both of us are always in one of the two locations. Our sister plays a huge part as well. And our staff is faithful. We have some staff members who have been with us for 15 years, and most of them have been with us for at least two to five years. This makes our service so amazing because the staff is part of the restaurant’s family. Our customers also play a role in this. We have a lot of regular customers who come in more than once a week. We are known outside of the city as well; it’s not rare to have people visiting from as far as Vancouver and telling us they were told by friends or family that they have to come eat here. TFM Describe the Vittoria Trattoria experience for us. What can we expect when we visit? DC We cater to a very wide demographic of clientele at a broad range of prices. Teenagers on a date can have a great romantic evening for under 50$, while business executives can come in with clients and dazzle them. There is something for everyone in terms of price and in terms of food. We offer pasta, but we also offer grilled meats and fish, salads, classics, and more innovative entrées. For example, our octopus salad is very popular. Both locations have a woodstove for our famous pizzas.

TOTALFIT DINING

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TOTALFIT HEALTHY HOMES

FRESHAIR LIVING Photographs courtesy of Hauser Outdoor

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DEL MAR LIFESTYLE The Del Mar collection exudes classic contemporary style. The collectionâ&#x20AC;&#x2122;s gently flared arms and the curve of the back which extends through the leg, create an inviting silhouette that promises comfort.

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TOTALFIT GRECO MEMBERS

MEMBER PROFILES Laurie Quinn is a member at OAC Greco, she attends Greco classes 4-5x a week. Laurie loves the protein and water Greco shake and her favourite Greco exercises are deadlifts. Who is your favourite Greco Trainer? Matt Jose What is your favourite aspect about being a Greco member? Always having a friendly and knowledgeable trainer to help you. Do you enjoy sports? If so, which ones do you play? I enjoy running. What keeps you motivated to stay lean and fit? All that extra energy I feel after a class and the way it keeps me happy all day. I want to... Tone and tighten. What is your favourite workout song? Play Hard (feat. Ne-Yo and Akon and David Guetta). What’s your most important fitness item to have while working out? My water bottle. “After talking about my experience with Greco, three of my friends have now joined and are loving it.”- Laurie

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Scott Bissett trains at the Colonnade location 4x a week. He loves the strawberry Greco shake with mango and his favorite exercise is doing box jumps. Who is your favourite Greco Trainer? Jamie Moir

Cynthia at Upper Hunt Club trains 4-5x a week. She enjoys the strawberry Greco shake with the works and loves doing Burpees. What is your favourite aspect about being a Greco member? We become ambassadors of a healthy lifestyle. Her motivation is to be in good health. What is your favourite workout song? Howling for you - The Black Keys. What’s your most important fitness item to have while working out? Good workout gear.

TOTALFIT BUSINESS PROFILE Revivelife™ Integrative Clinic We recently took a tour of Revivelife™ Clinic. Their inspiration is to contribute to a new way of health care that uses an integrative approach to provide you with premier medical and evidence-based wellness services, including the latest technology and scientific research in preventive laboratory testing, support with educational classes/workshops, innovative treatment options and coaching methods to naturally restore health.

1 MICROSCOPE OLBCA It can give information on adrenal & oxidative stress, nutritional deficiencies, toxicity and risk of degenerative disease. Health benefits include increased energy, vitality, sports recovery, immunity and detoxification which can help you reach your optimal health goals. 2 ACUPUNCTURE With a myriad of benefits, our Acupuncture services are there to help our patients relax and complement their treatment goals.

Photography by Jessica Deeks

3 EMILY AND MYA The kid’s cooking classes, with a focus on health and wellness, teach the younger patients how to enjoy and prepare food in all the colours of the rainbow. 4 DR. JOEL AND MYA Revivelife™ Clinic endeavours to make health care accessible, providing services to fit a variety of health needs. With over 20 years of experience and a history of assisting thousands of patients to reach their health goals, including families and children, they enjoy helping patients on their path to wellness.

t 015* -*7& #-00% $&-- "/"-:4*4 0-#$"

Live blood analysis is the assessment of an individual’s current health status by viewing a drop of blood under a microscope. t .*$304$01& 0-#$" %301 0' 0*- At Revivelife™ Clinic, they have a strong commitment to evidencebased medicine. A research study published in PubMed revealed that when physicians included integrative medicine in their care, they observed a reduction by 43% of hospital admissions per 1,000 patients, a lowering of outpatient surgeries and procedures by 43.2% and a reduction in pharmaceutical costs by 51.8% when compared with normative conventional medicine. t 4"6/" Find your Zen by enjoying time in their infrared sauna. You can detox and burn up to 600 calories per hour of relaxing. t $00,*/( $-"44&4 With a focus on health and wellness, they teach their students how to prepare whole and delicious food quickly and within their budgets. Their mission is to guide clients to their best life through their best health. All in a warm spa-like setting. The staff is happy to help: Rejuvenate Your Health, Restore Your Balance, and Renew You.

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TOTALFIT TRAINING

MY 1st GRECO EXPERIENCE By Sarah Hoy

recently signed up for a Greco Lean & Fit Class, though I have to admit, circuit training is not usually my thing. As a runner, I like to cross-train with various-distance cardio and incorporate strength training. Circuits are something that always scared me a little. But I was given a challenge and I’m never one to say no to that! I walked into a gym that is like no other I’d seen. Usually I’m faced with rows of machines and people huffing and puffing as I find my way to the changing room. The Greco Lean & Fit gyms are very different. They are a lot smaller than I had imagined them to be, but this made for an intimate, high-energy feel. With friendly smiles, no fighting through people and the reassurance of “we’ll look after you”, you can’t help but relax. With water bottle in hand and hair tied back, it was time to hit the circuit. It was clear that everyone else around me had done this a few times. The class is part of a 10-class sign-up, and the classes are changed up each time, so there’s no need to fret about being bored. My instructor was Adam Ross, who kept the class pumping, and I was happy to hear that first-timers get a mentor to make sure they are doing everything correctly. Jeremy Ross was fantastic as he took me around the circuit, corrected my form, and kept me energized throughout. After starting with a warm-up of high-knees and jumping jacks, the class then jumped into the circuit. Consisting of eight stations, each one lasting for 45 seconds, the circuit includes exercises that work your whole body from abs to thighs to arms, and is completed three times. I started with the bench and the ultimate ab-crunching leg raise. Then it was onto the step, which was possibly my favourite of the circuit. You perform sprawls (feet over hip-width apart and behind you with your arms on a step, like a push-up) and then jump into box jumps. You can really feel this working everything. Next it was time to work the triceps using dumbbells. What you will notice on stations like this is that as a first-timer, you will be shown a variation. Jeremy explained that this is done to

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concentrate on your form to prevent injuries. Then it was onto the mat for some more ab-busting moves, then to squats for some butt toning, then bands to fight bat wings and lunges to work those thighs. Round one: done. Water! Round two: complete. When I hit round three I was pumped. The music was blaring, the energy was high, and I knew exactly what was coming so I could give it one hundred per cent. The great thing about Greco Lean & Fit is that you can stay and socialize while on that post-workout high. You don’t have to finish your workout and then shoot out of the gym, making sure not to make eye contact with anyone on your way out. Here, you can sit back, drink a smoothie and join in the banter between trainers and guests. The smoothies on offer are great for recovery, so make sure to check them out. You can even order before your class and have one waiting for you – now that’s service! Back at home, I sat behind my laptop feeling energized and pretty good about completing all three circuits. But the next day I felt the ache! There are several Greco Lean & Fit locations around the capital, so you are sure to find one near you. As a new member you’ll be asked to attend an introductory consultation, which includes a full body analysis to establish your body fat percentage and BMI, a mini nutrition seminar, a nutrition log and goal-setting manual, a Sports and Nutrition Institute website account (which gives you access to recipes, meal-plan tracking software, health and fitness tips from experts, etc.) and a 30-minute personal training assessment. All of this is important to help you reach your goals. The consultation allows Greco Trainers to assess your fitness needs and goals to make sure that you are doing what is right for you.

TOTALFIT BODY Derek Gilmer Certified Pedorthist and Owner of Healthy Steps Pedorthic Clinic www.healthysteps.ca

SANDAL SEASON DON’T GET STUCK WITH SORE FEET

ith warm weather still here, our sandals stay out to give our feet fresh air. Sandals can be a wonderful break from shoes, but can often contribute to foot problems including overuse injuries and nasty blisters. Finding the right sandals that fit and function well can be a daunting task. Here are some helpful tips to make sandal season more enjoyable. Sandals with a loose and sloppy fit cause you to over-grip with your toes in order to keep the sandals on. This excessive gripping can lead to overuse injuries and eventually hammer or claw toes. To avoid this, look for sandals with two or three adjustable straps to help ensure a snug fit. Sandals with poor support can leave you susceptible to re-injury, or can contribute to a new injury like plantar fasciitis, which is a common heel/arch pain often caused by

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overuse and by footwear with poor support. If you worked hard over the winter to recover from a foot problem, the last thing you want is for the problem to come back. Some of our patients who wear orthotics may stray away from their orthotics when sandal season arrives, leaving them vulnerable to re-injury. To avoid the injury from reoccurring, we recommend that our patients look for sandals with removable foot beds that will accommodate their orthotic. We also carry and recommend sandals with built-in arch support and metatarsal support to help with the transition from orthotics and closed-in footwear. A simple visit to your foot-care specialist can help determine what sandals are best for your summer needs. This can help prevent injuries and lead to better overall foot care.

5 TIPS

BE SENSIBLE. Avoid wearing flipflops all day long or while driving or playing sports. Save them for the shower and locker room. FIT. Your sandals should be the right length and width. While standing on one sandal, lift your heel, look down and make sure your toes do not spill over the sides. FUNCTION. Look for support in the arches and for a cupped heel. Adjustable straps will improve your support and increase stability. SUNSCREEN. Applied all over your foot, it helps protect the foot’s delicate skin, especially if you’re lying face-down at the beach PREVENTION. Keep a comfortable pair of lace-up shoes, socks, and Band-Aids handy should your feet need help.

TOTALFIT TRAINING

RESISTANCE BANDS A

Courtesy of:

Westboro Are you traveling? Going on vacation? Wondering how or what to do to keep your workouts going? No problem. An affordable way to exercise while on the go is by using resistance cables. Resistance cables allow you to concentrate on one muscle group while completely engaging the core at the same time. Perform these three exercises for three rounds of 45 seconds each for a total body workout. Youâ&#x20AC;&#x2122;ll get that burn and that Greco feeling at the same time.

A ////// PULL APART

Here you will be working on your back, shoulders, and overall strength. Standing straight up, core engaged and shoulders in the proper position, hold the resistance band firmly in front of you and pull.

B ////// BICEP CURL

Place the resistance band firmly under your feet, keeping your back straight, shoulders up and back, and engaging the core. While performing the exercise, the count should be two seconds on the way up and four seconds going down.

C ////// RESISTED PUSH-UP

Place the resistance band over your back. The push-up can either be done in the regular stance or, for more of a challenge, on your knees. This way of doing a push-up will help improve performance when push-ups are incorporated in the Lean and Fit classes. Remember to execute three rounds of 45 seconds per round. Always keep your core engaged and challenge yourself.

Photography by Tola Eam

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t. 613 825 LEAN Kanata * Beech St. * OAC * Manotick * Barrhaven * Sparks St. Upper Hunt Club * Colonnade * Kanata South * Westboro * Orleans

www.grecoleanandfit.com

DIRECTORY: GET THE GOODS

TOTALFIT P R E M I U M

TOTALFIT HEALTHY HOMES

DESIGNER PALETTE 02

H E A L T H Y

L I V I N G

totalfitmagazine.com

HEALTHY HOMES

F I T N E S S

01- ZERO VOC Paint chip. From the Natura line of bright bold colours (newest trend of colour applications). Perfect for home owners who want to repaint without the VOC or smell - perfect for Healthy Homes. From: Benjamin Moore paints 02- RECYCLED GLASS SAMPLES Great for backsplashes, washroom, showers. From Vancouver Canada! www.vitroceram.com 03- PORCELAIN TILES Made from recycled materials 04- WORMY MAPLY WOOD AKA Ambrosia Maple. The unique patterns in the wood are created by the Ambrosia beetles that infect the maple tree. 05- WALLPAPER Wallpaper has made a giant comeback, being applied in simpler ways, adding amazing texture or pattern to any space. From: Sandpiper Studios, The ECO Chic collection. Made from eco paper, and unpasted backs. www.wallquest.com

06- CARPET TILE Great for basements or other areas of the home where you want warmth and textile texture floor treatments. Removable in tile format (unlike wall to wall broadloom), flexible and often hypo-allergenic. Sample shown: Award winning DV8 Series. From: Tandus Flooring. www.tandus.com

07- CARRARA MARBLE NATURAL STONE Originally from Tuscany. Perfect for fireplace facades, bathrooms, backsplashes in kitchens - natural stone is always a sustainable decision for material choices, but don’t forget to properly seal it!

SOCCER SUPERSTAR

08- TEMPERED BACK PAINTED GLASS

09- WEATHERED BARN BOARD Can be used on interior or exterior - walls, furniture, shelving. From The Wood Source (local supplier). www.wood-source.com

10- CORK CLICK FLOORING Great for flooring applications in kitchens, basements and other areas of the home. It’s soft, acoustical, durable (with ceramic bead top layer) and sustainable material. From: Wicanders Corkcomfort Series. www.wicanders.com 11- BLACK AMERICAN WALNUT From the North American tree called Juglandaceae. Great for custom cabinetry, furniture and flooring.

12- ECORESIN PANELS Great for wall dividers, room screens or any application that could use pattern and transparency. Made from ECO resin, with natural materials and graphics pressed between 2 panels. www.3-form.com

By Serina Fraser, Clear Designs Photo by Urszula Muntean

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DWAYNE DE ROSARIO

KICKS IT INTO HIGH GEAR

PAGE 18 TOTALFIT EXCLUSIVE INTERVIEW

TONY’S WARM WEATHER TRAINING TIPS, BEST BIKING ADVICE, FINALLY FOOD YOU CAN EAT, INTERNATIONAL DESIGNER HEALTHY HOME PRODUCTS & SO MUCH MORE...

CDN $3.95

25274 93733

ISSN: 1925-4415

CATCHING UP WITH DWAYNE DE ROSARIO Written by Caroline Petit-Turcotte

Photography by Mitch Lenet (mitchlenet.com)

TFM Do you actively participate in these training programs? DeRo Absolutely! The schedule is designed so that I am always present at least one day during each session, sometimes more. Most of the tours and clinics are held during the summer, but we also run a power training clinic in the winter. All of the drills and soccer aspects are developed by my father, who is the coaching coordinator, and all the coaches who work with the kids are ex-MLS players who now coach.

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PAGE 32 TOTALFIT DINING

TOTALFIT DINING

VITTORIA TRATTORIA

THE FRESH TASTE OF ITALY RIGHT IN YOUR NEIGHBOURHOOD Written by Caroline Petit-Turcotte

Photography by Mitch Lenet (mitchlenet.com)

Vol. 3, Edition #1

PAGE 36 TOTALFIT HEALTHY HOMES

FRESHAIR LIVING Photographs courtesy of Hauser Outdoor

DEL MAR LIFESTYLE The Del Mar collection exudes classic contemporary style. The collection’s gently flared arms and the curve of the back which extends through the leg, create an inviting silhouette that promises comfort.

Vol. 3, Edition #1

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Clear Designs Daily Green Products Elho EnerjiVe Fight Obesity in Children Finium Freshii Garden Creations of Ottawa Gerflor Glerups Footwear Gord Weber, Photographer Greco Lean+Fit Hauser Stores Healthy Steps Pedorthic Clinic Jessica Deeks, Photographer John Donkin Architect Kano Ceramic Tile Co. Maui Jim Eyewear Mitch Lenet Photography The Mixing Bowl Catering ORCF Orthaheel Popeye’s Supplements Canada Ray Magic Revivelife Clinic Richard Smith Photography Scissors Hair Studios Shirley Plant Simply Choices Stuart Graham Financial S’well Bottle Tea Sparrow Tony Greco Train Like a Freak Urszula Muntean Photography Water bobble

www.cleardesigns.ca www.daily-green.com www.elho.com www.enerjivefood.com www.fightobesityinchildren.com www.finium.ca www.freshii.com www.gcottawa.com www.gerflorgroup.com www.glerups.ca www.gordweber.com www.grecoleanandfit.com www.hauserstores.com www.healthystepspedorthic.com www.jessicadeeks.com www.jdarchitect.ca www.tilelighting.com www.mauijim.com www.mitchlenet.com www.mixingbowl.ca www.ottawacancer.ca www.orthaheelusa.com www.popeyescanada.com www.raymagic.com www.revivelife.ca www.richardsmithphotography.ca www.scissorshairstudios.ca www.deliciousalternatives.com www.thesimplybar.com www.stuartgrahamfinancial.com www.swellbottle.com www.teasparrow.com www.tonygreco.ca www.grecotrainlikeafreak.com www.ulaphotography.com www.waterbobble.com

TOTALFIT Magazine is published by Cuative Publishing Copyright © 2013, All rights reserved. Printed in Canada. Vol.3, Edition #1 TFM (ISSN 1925-4415) is published quarterly. Publisher: Cuative Publishing, 260 St. Patrick St., Suite 202, Ottawa, Ontario, Canada. K1N 5K5. Tel.: 613-262-4908 www.totalfitmagazine.com, email: info@totalfitmagazine.com

Vol. 3, Edition #1

JOHN DONKIN ARCHITECT

Hair by Kimberly Ann LobontĂŠ Photo: www.MitchLenet.com

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