Healthy Active Living Magazine

Motivate your date: couple’s workouts Healthy Active Living Magazine

Mobile Fitness Your workout in the palm of your hand

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Managing Editor

Megan Tilley

Copy Editor

Christiana Jarvie

Staff Writer

Emma Woolfrey

Art Director

Tristan Kay

Publisher Head Office

Power Publishing HAL Magazine 1430 Trafalgar Rd. Oakville, Ontario L6H 2L1 Canada

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Editor’s Letter

Technology has become a useful tool when it comes to working out. Apps have been designed to help maintain a balanced diet, track your reps, count calories, find recipes or simply act as a stop watch.

Pair up and get motivated It’s been a fast five weeks and over the course of creating this magazine it has been a whirlwind of decision-making. We know, as our readers, you like your challenges and to see what the latest and greatest trends are in the health industry, and over the past few months we have enjoyed providing you with all of that.

At Healthy Active Living (HAL) Magazine, we recognize the importance of maintaining a well-balanced lifestyle and want to encourage you to participate in daily activities that get your heart pumping, your brow sweating and body moving. But we also recognize that sometimes, it’s hard to start a new routine, when your old one works just fine.

So we asked ourselves: how do you get motivated, and stay motivated, to ensure you get a workout routine that can become part of your daily tasks?

The answer: do it with another person.

Whether it’s a family member, a

loved one, your partner in crime or a coworker, engaging in a physical activity with another person can considerably increase your desire to workout.

Going to the gym, swimming, joining a Yoga class, running, spinning, participating in a cardio class, etc., can be fun when you find someone who shares a similar interest.

The benefits of working out with another person are rewarding. Not only does it become a social hang out, but now you’ve found someone that can help push you to the extreme.

Someone who can challenge you, and help you work hard and vice versa. Or, if you’re simply looking to maintain a healthy lifestyle and enjoy the company on a brisk walk, a companion can help maintain your desired momentum.

We have a great issue this month packed with recipes, workouts that you can do as a couple, and a feature that focuses on the latest exercise

companion: a mobile app. That’s right, technology has become a useful tool when it comes to working out.

Apps have been designed to help maintain a balanced diet, track your reps, count calories, find recipes or simply act as a stop watch. Find out what the most popular app is, why it is, and how you can take advantage of its success.

Don’t get me wrong, its nice to work out by yourself; it gives you the time to reflect on your “to do” list or a problem you have been trying to solve at work.

But when you do it with someone else, you have the ability to steal away an hour of socializing, swap recipes, exchange tips for workout routines and overall focus on your health, together.

Ready. Get set. Sweat!

Megan Tilley Editor, Healthy Active Living Magazine Page 5

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Inside HAL Recipes for success7 Couples workouts8 Apps for fitness11 Around the fitness world15 HAL Magazine

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N I G N I H T Y R EVE

MODERATION Roasted Butternut Squash (8 servings)

Ingredients: 6 cups ½ inch cubed peeled butternut squash *Tip - add carrots to the mix if desired 4 tbsp. Maple syrup 4 tsp. Olive oil 1 tsp. Dried thyme leaves, crumbled Instructions: 1) Place the cubes in a large mixing bowl and add 2 tbsp. of the maple syrup.

2) Add the olive oil and thyme, making sure all cubes are thoroughly coated. Add salt and pepper to taste if desired.

3) Lightly grease a baking tray and spread the cubes in a thin layer. Bake uncovered at 400’F for 40 minutes or until all cubes are tender.

4) Pour cubes into serving dishes and top with the remaining maple syrup.

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Raspberry salad: (four servings) Ingredients: Dressing: ¼ cup Raspberry jam 2 tbsp. Balsamic vinegar 2 tbsp. Water 1 tbsp. Olive oil (1) Small clove of garlic, minced Salad: 6 oz. Mixed greens 3 oz. Brie cheese, sliced thin (20) Raspberries

Instructions: 1) Combine raspberry jam, vinegar, water, oil, and garlic in a small to medium sized bowl.

2) Whisk together and add salt and pepper to taste (if desired) allow this dressing to stand for at least one hour to blend flavours.

3) Pour mixed greens into a serving bowl and top with cheese and raspberries. Saturate with dressing until desired taste is achieved. *Tip – add a handful of croutons to the salad for extra crunch

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BUDDY SYSTEM It’s tough to stay motivated when it comes to your workout routine, but who said you had to do it alone? It’s time to pair up and try these couple’s exercises that will get your body moving, your brow sweating and maybe even your muscles aching!

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Couple’s Workout We all know that working out is hard to do when you aren’t feeling up to it. At the end of a long workday we’re all tempted to throw on some sweats, crash on the couch with your babe and maybe even order out.

So how do you get ampedup to work hard when you feel sluggish and unenthusiastic?

Simple. Grab your significant other and start motivating each other.

Instead of doing your usual gym routine, switch it up and try something new together! To help you get started, we asked Brittany Byrd, a personal fitness trainer in Brockville, ON., for some great exercises that you and your honey can do.

The following four exercises are simple workouts that you two can do in the comfort of your own home. Give them a shot.

#1. Resistance Pushup’s

#4. Sprints Position yourself in a pushup position and have your partner press down with moderate pressure into your back while you perform push up’s, this will add the effect of extra weight making regular pushup’s feel weightless.

Have one person fasten a resistance band (the thicker the better) around either their waist or upper chest. When they begin to sprint, have the partner lean back against the band to slow the persons speed, making it harder for them to gain momentum. This will help to increase explosiveness.

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#3. Lying leg raises

Lie flat on your back and raise your legs up vertically, hinging at your hips so you are 90 degrees. Using your abdominal muscles, raise your hips off the floor. When returning back to the starting position, lower your feet until they are six inches above the ground. When returning your feet, have your partner push your legs to gain momentum while you try and resist the increased speed your legs will be traveling at. This will help work the lower abdominal muscles and activate stabilizing muscles.

#4 Sit-ups Lay flat on your back with your legs bent at 45 degrees as if your ready to do a sit up. Have your partner push down on your ankles and feet to help stabilize them and stop your feet from moving off the ground. Instead of curling your neck toward your waist, focus on pushing your chin to the ceiling and keeping a straight back, this will help activate your abdominal region.

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APPlied fitness

By Emma Woolfrey

Smartphones are everywhere, and in turn so are apps. They help to simplify a task, can be entertaining and provide feedback or access to important information when necessary. But when it comes to making life altering decisions, apps can play a bigger role in these changes than one may think.

Joe Cipolla is proof of that.

Emma

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he app realm has taken the world by storm.

Nowadays, society operates with a phone by their side for just about every activity they take part in.

One of the biggest industries to take advantage of the app is the fitness world.

Personal Trainer Mike Rivait says that there are good and bad apps out there to help with fitness.

Rivait, a trainer at Snap Fitness on Burloak in Burlington, ON, says that the most important aspect to a fitness app is simplicity.

“These apps that [are] out there are way too complicated, even for someone like me who is so educated on fitness,” says Rivait. “It gets very confusing for people.”

Rivait believes the best app for fitness is Nike Fit. “They have done their research,” he says. “And they have demonstrations on the app, and that is very important.”

Rivait says that people who are looking to build muscle with the help of an app should look for one that can track progression.

“That’s the big thing,” he says. “You don’t want somebody plateauing.”

Rivait encourages all of his clients to use MyFitnessPal because extensive library of food on the app makes tracking nutrition very easy.

“Nutrition is very easy,” Rivait says.

“The only thing that we don’t do well is we don’t track ourselves very well.”

He also says that ease of navigation throughout any health app is very important.

“You can’t be bouncing around pageto-page,” says Rivait. “It’s all about convenience.”

He says that everyone should track their calories and fitness results, even without an app, he recommends a diary.

However, he says that the popularity of apps cannot be ignored.

“It’s all right there on your phone,” he said. “And everyone is on their smartphone now all the time, so it is really cool that technology can allow for a healthier population.”

APPlied Fitness

Flicking the Switch In January of 2012, the then 32-yearold Joe Cipolla stepped on his scale and saw the number 285 glaring back at him. It was the New Year, he had just overcome Graves’ disease, his marriage had ended, he had just come out and he wanted a fresh and healthy start to his new life.

After many failed diets and ignored gym memberships, Cipolla, unaware of how to do it on his own, turned on his iPod Touch. Two apps caught his eye: MyFitnessPal for nutrition and Endomondo Sports Tracker for running. Little did he know that when he hit install, his life would change.

Cipolla, now at his goal weight of 205 lbs., owes much of his success to the use of the apps.

“You take the app out and start cutting back on all the food you are eating,” he says. “It really helps you realize how much you are eating.

That’s the main goal of it.”

“They always say exercise is 15 per cent and diet is 85,” he says. “And it’s true, and that is why I love MyFitnessPal.” When Cipolla was his heaviest, he was working in the restaurant industry as a manager at Boston Pizza and

Tim Hortons.

“It was like you ate poorly all the time,” he says. “It is inevitable to eat junk.”

When Cipolla switched careers in 2011 to become a city bus driver in Hamilton, the patterns didn’t change.

“It was the end of my marriage, my wife moved out, and I was still eating junk,” he says. “It was a lot of frozen, processed, dinners.”

I had no self-esteem, but once the weight started coming off, the confidence started building up.

-Joe Cipolla

Cipolla discovered that being single had suddenly increased the amount of fast food he was eating.

“Sometimes you just don’t feel like cooking for yourself,” he says. “I’m also an emotional eater.”

When Cipolla downloaded and started using MyFitnessPal, an app created to help users count calories and track

their diets, he started to recognize the effects of eating unhealthy and the toll it was taking on his body.

How it works…

When launching MyFitnessPal, the user is prompted to create a personal profile. This includes their height, weight, the type of job they have and how much weight they want to lose. The app then determines a daily calorie goal based on your personal profile. Each day, the user enters the amount of food intake and cardio output. At the end of the day, the app projects how much you would gain in five weeks if you were to continue consuming the same amount of calories every day.

Cipolla says that it was seeing those numbers that really encouraged him to change what he was eating and to start making healthier choices.

“People think cooking takes a lot of effort, but to cook fresh vegetables, it is just so easy to put it in a steamer basket,” he says. “Nothing will ever get rid of the fast food cravings, but the thing is to enjoy low-calorie food, and after a while it will be those foods that you Page 13

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crave.”

Cipolla also says portion control is very important when it comes to losing weight and staying in shape. MyFitnessPal makes this task easy to track.

“That one more slice of pizza can make a huge difference, and you don’t really need it,” he says. “There are lots of full meals that you can have that are under 500 calories.”

The domino effect…

Cipolla says the app drastically changed his self-confidence.

“I had no self-esteem,” says Cipolla.

“But once the weight started coming off, the confidence started building up.

Especially when you go to the [clothing] store and you don’t have to pick up the largest size from the rack.”

Cipolla says that when it came to shopping he was what he referred to as a “back-racker.”

“I would always have to go to the end of the rack to find my size, or ask the

salesperson if they even made it that big. I feel so much better about myself now.”

Cipolla’s weight-loss success didn’t come entirely from calorie counting.

Endomondo – an app, designed to simulate a personal trainer for running, cycling, walking and other distance-based activities – contributed to Cipolla’s drastic change in shape. The app tracks speed, steps taken, distance travelled, counts calories burned and transfers it to your MyFitnessPal profile.

Cipolla decided to start running when he picked up a particular passenger while driving his route.

“There is an area in Hamilton called Princess Point,” he says. “I picked up a passenger there who started talking to me about how she always runs that trail and takes the bus back.”

She told Cipolla that he should start running, and told him about a race around Hamilton Harbour, encouraging him to do it.

“You are overweight and you are thinking there is no way in hell you are going to run,” he says. “But I ac-

Wet your APPetite

Full Fitness: Exercise Bodyweight Training Workout Trainer App App Cost: $2.99

This app is designed to help track all your workouts. There are also videos to teach you how to use different machines and do different workouts. You can create your own exercise routine, and track your progress using graphs and logs. The results can even be backed up to your email, and iCloud.

200+ Situps App Cost: Free

Track the number of situps and pushups you do every day. You can chose your difficulty, and there is even an audio coach to encourage you. This app may be misleading in terms of “guaranteed results.” This is app isn’t made for beginners.

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Cost: $2.99 Mark Lauren guides you through different workouts in this app. You are informed exactly when you should rest, and when you should continue. There are also custom timers for workouts like Supersets and Stappers.

Check out the Apple App Store or the Google Play Store for these apps and many others.

tually decided to do it, and signed up for the five kilometer race around the Bay.” “I needed a goal,” he says. “When I had the goal of completing that race, I downloaded Endomondo and started running and I did it. From not being able to run around the block, from being able to run a five kilometer race, that was huge for me.”

Cipolla now runs for an hour every day. The combination of the two apps helped him build his physical endurance while showing him what he was eating. Cipolla says that by seeing how much he didn’t need to eat and how it affected his calorie goal was very enlightening.

“I’ve learned to replace emotional eating with something else,” he says. “I have replaced it with running.”

Cipolla believes that it’s important not to think of eating healthy and working out as dieting. Dieting is a part-time thing and this is a lifestyle change.

“I’m going to have to eat like this for the rest of my life to stay slim,” he says.

RunKeeper App Cost: Free

Track your walks and runs, yes, but RunKeeper also allows you to track things like bike rides, which other running apps fail to do. This app also has tools to monitor your heart rate while performing your cardio exercises. In terms of running apps, this one seems to be the best. The plus side, it talks to your about your progress while you are working out.

Weight Watchers App Cost: Free

Track your food, activity and weight with this app. You can search recipes, but the app is designed for Americans. Not all features work in Canada, i.e. barcode scanning and updates. If you are looking for an app with similar features, use MyFitnessPal.

Around the fitness world

vs.

When it comes to health benefits aerobic training is better than pedometer-based walking programs. The University of Alberta discovered this after a six-month study, where they tracked 128 physically inactive men and women between the ages of 27 and 65 who were divided into walking and aerobic groups. The studies results showed that the aerobic group had significant reductions in their blood pressure, their rate of perceived exertion, their peak of oxygen intake and their ventilatory intake.

Chewable and gummy: these formats are some of the newer ways adults have been encouraged to take their vitamins. However, a new product in Canada is trying something new. “Vitamints� are a new product and way to take vitamins that don’t need to be taken with food or water and leave the user with a minty taste. This product can be taken anywhere and is convenient for those with a fastpace on-the-go lifestyle.

Men looking to bulk up

tend to find themselves battling their genetic predisposition to be thin. A recent study by the Weight Gain Network discovered that the key to muscle gain lies in the following factors: figuring out your customized calorie intake goal, determining your ideal protein intake, using carbohydrates as an energy source to prime tissue for muscle gain and consuming healthy fats to balance out testosterone levels. These muscle building diet essentials must be coupled with consistent workouts in order to be effective.

. . . . n o i l l i m 45+

Americans try diets every year. In 93 per cent of these cases, diets have failed and many of these people fall back into old habits, gaining back the weight they lost. A group in Austin Texas called Exercise Friends has found that working out in pairs raises the success level of these diets by 95 per cent. Working with a partner encourages people to stay on top of their goals and makes them more accountable for their workouts.

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