Ellefitness

It’s the most magical time of the year…I know what you are all thinking “it will be a miracle if I get everything done on my to do list…that will be the magic”.  The first thing people tend to let slide when they get busy is their exercise…naughty naughty  and yet that is the first thing you need.   Here are a few tips to help manage

This is a time of the year where

• your social commitments are on the rise creating all kinds of opportunity for indulging on rich tasty calorie filled treats and extra social drinks

1. Never go on an empty stomach as you will find yourself overindulging and regretting it the next day
2. Alternate between drinks a tall glass of water also will keep you well hydrated
3. Don’t over commit yourself…if you really can’t afford to spend the whole evening go make an short visit say hello to the host and those that are there and get to the other things on your list.
4. Check weekly calendar to confirm exercise and if it’s in conflict reschedule it immediately  it will help you keep these little indulgences from  hijacking the great results you have accomplished this fall
   

• stress is elevated with all the extra things you have to accomplish  over and above all the other things in your weekly life

1. When stress rises we don’t accomplish near what we could have if we were more relaxed…so take a break go for a 20 min run/walk accomplishing more than just managing your stress levels you are getting much need change of pace and exercise
2. learn to say NO when requested to do something that isn’t crucial and you really don’t have time in your schedule to accomplish
3. Keep a balance to your day making sure you are eating healthy food, staying hydrated, getting activity

• your tired mentally, emotionally and physically

1. get your exercise in….there is one sure way to slow down the metabolism and that is to stop moving, it will not only help you manage your energy but will assist in clearing your head and the brief change of pace with give your mind a little break too
2. know your limits…quit trying to do the impossilbe so you like to get 3 Zumba and 2 TMC classes in every week change one to a power walk/run at lunch…no its not as much as you would usually do but it is what you can do and still manage your schedule
3. avoid if possible sugary foods(candies baked goods), fried foods, processed/white foods, caffeine and alcohol that will slow you down  mentally, sometimes  giving you sugar or caffeine high and lows, these will just slow you down\
4. migrate towards nutritionally dense foods like whole grains, water (8-12 glasses/day), legumes, fruits & vegetable(a whole rainbow of  colors)  and seeds & nuts.  Making sure to keep snacks readily available (in your bag or a tin of nuts on the desk with a bowl of fruit) Plan your week will make keep you better prepared and planning the things you need to accomplish while keeping it manageable.

So I got it your busy, stressed and tired so why would you stop doing the one thing that would increase your energy, decrease your stress and help you manage your weight???  So organize yourself, be flexible if changes have to be made but also know when to say NO!

Make sure to plan your exercise in so that it isn’t skipped…you will be happier, healthier and fitter.  Enjoy the holidays and I look forward to starting again in the NEW YEAR!!!

Posted in Zumba

Breakfast is the most important meal of the day.  You have gone without food all night so now it is time to refuel for a full day of work /exercise/ and play.

Breakfast ideas made easy….

• Do a batch of Steel cut oats and then put it in the fridge for the week.

1. In the morning take a scoop of oatmeal/ almond milk/ raisins/ toasted almonds/ 2 tsp of ground flax and a little maple sugar…in micro for 1 min and presto breakfast of champions!!!

2. Mash a banana add a scoop of  oatmeal/ 1% milk/  some chia seeds…yum

3. A couple tablespoons of unsweetened applesauce, scoop of oatmeal, almond milk, sprinkle of cinnamon, 2 tablespoons of Holy crap (I prefer skinny B then I can add my own fruit) and a little honey or raisins

• Make a batch of Pumpkin muffins and freeze.  Now all you need to do is grab one of these healthy tasty fiber filled meal and your good to go.

• Ezekiel English muffins…toast/ add cashew butter and slice a banana on top with some Holy crap

• Cereal is you preferred choice try Natural path Crunchy Vanilla Sunrise…but please take note of the serving size!!!

• 2 eggs with 1/4 cup of egg whites mashed with a whole grain toast or english muffin add peppers or mushrooms or some garlic…variety is important

What is your favorite kick start to your day???  please share your ideas

Giselle Bergeron-Raganold

g.ellefitness@gmail.com

613-596-3183

Posted in Ellefitness, Personal Training, Zumba
Tags: balance, breakfast, clean eating, energy, exercise, Giselle, goals, strength training, weight loss, weight training, workout, Zumba

Support  is another key elements to achieving weight-loss and maintaining it.   Many of you see me as your  fit trainer/ Zumba/fitness instructor/ nutrition consultant and friend but some of you may or may not be aware that I have an ongoing challenge with my weight.  I gained weight at university and then for many years my weight yo-yoed.  Then again after childbirth, I really struggled  for many years to get back to my pre-baby weight.   For a long time it was about that number on the scale but things shifted for me was when I was more focused on health and fitness…it was still a challenges but finally I started to make some real changes in my life with the help of a workout buddy and then with a fitness club.  Some succeed with one on one support of a trainer, nutritionist or a friend where they can have an individual plan and others seek and do better with organized support group like our Weight conscious get together (group of similar minded Ellefitness participants).  Your support individual or groups will help you with

•  Accountability -  great tool is a journal to record your daily food intake, water, and exercise

•  Encouragement – when things aren’t going as easy help you keep going

•  Celebration – smile when you get into that favorite pair of pants that you haven’t been  able to  wear or goes shopping with you to get smaller clothes

•  Sounding Board – talk about challenges and successes

•  Advice – ideas to try, suggestion of meal…when things aren’t moving forward and just tips

• “Kick in the Pants” and at some point we will all need this whether you are skipping your workout or turning to old defeating habits or a reality check.

This fall  some of my ladies started a support group of Ellefitness participants who all want to lose weight, eat healthier, get fitter and maintain weight loss success.   Some have been to weight watchers, others were looking for something to help…and  together decided to meet, have weekly weigh-ins, talk about things that hamper/support their efforts in meeting their individual goals.  It seemed like the best option to gather at 9am before the Wednesday morning 9:30am TMC class since most attend.   Chris led the discussions about Dr Oz’s 10 commandments; survive the holidays/outings; keeping it off; 5 main rules for shopping and portion sizes and others offered feedback on their success/challenges on the various topics.

Weigh-ins are done privately…just you and the scale.  Giselle provides you with a chart to keep a record.   AND as always everything is optional.

I have given the group tips about how to measure your chest, waist, hips, thighs, calves and arms accurately and give you guidance on how to keep those measure consistent from one recording to another and Chris will lead discussions through more helpful topics.

Remember you will have a greater chance of successful weightloss with a strong, supportive network.  Who is your workout buddy, network… or group

Congrats goes out to the one that proudly announced I now fit into my size 8 jeans….Keep at it its all your hard work! To Jen who has been achieving great muscle tone especially in her upper body.  And a big round of applause to Chris the leader of “Ellefitness group get together”  since the start 5 weeks ago has lost 15lbs and 11 1/8 inches and 4 of those inches straight off the waist!!!

Giselle Bergeron-Raganold

g.ellefitness@gmail.com

613-596-3183

Posted in Ellefitness, Personal Training, Zumba, Zumba Gold
Tags: activity, class, Ellefitness, energy, exercise, fitness, goals, gym, health, hips, legs, strength, tone, waist, weight loss, weight training, workout

How many are you burning…well the only way to know is to put a heart rate monitor on.

I was at the Y last week and one of my participants came up to me and said “last week in Zumba class I burnt 725 calories and 50% of it was in my fat burning zone“…WOW congrats to her.  I have always told you that you can burn 500+ calories in a class and now someone has gone out and proved it.  Are you getting as much as you could in your Zumba class?  Here are a few other tips to increase the level of your workout…

• Remember to tighten your core, use your torso and contract your abs…the body is lazy and it will do a movement using as little as possible.  So engage your muscles…feel the movement as we take those hips forward, side back and around.

• Make sure you have appropriate footwear so that you are not putting additional stress on your hips, knees and ankles

1. light thin soled shoes…  and NOT running shoes, which are inappropriate as they are heavy and designed for forward movement only and also tend to have thick treads. The treads get in the way when doing Zumba’s many side-to-side and pivot moves.

2. good support and comfortable is a necessity.  I had my orthodics made so they would fit in to my streamline Puma’s allowing me to wear the lightweight, smooth soled shoes but still getting great support in the arches

• Give it your all…often I have participants that stay for my back to back Zumba classes…I always wonder if they just love Zumba or they are looking to get a better workout?

1. Put your all into the one class…don’t save energy for the next class.  Studies have proven women’s bodies respond better to intensity  It is great to get winded..it improves cardiovascular fitness

2. Finish your movements…extend arms to the finger tips, hips snaking through the body and bend your knees allowing better weight transfer from foot to foot

• Make sure when you are pivoting you are lifting your heals allowing better fluidity and movement and so much easier on the joints it also helps with the hip movement

• Get continuity in your class attendance then you will be more familiar with the songs and steps allowing you to more of your energy into the dance

1. Speed up your learning curve by taking an instructional workshop like How to the basic steps to merengue, salsa, cumbia…and more for Zumba  next workshop November 8th, 2:30pm or 6pm for part 1 and 7pm for part 2.  I have a number of people who take the workshop multiple times as they get better at executing the moves therefore a better workout

Giselle Bergeron-Raganold

g.ellefitness@gmail.com

613-596-3183

Posted in Chair Zumba, Ellefitness, Personal Training, Uncategorized, Zumba, Zumba Gold
Tags: activity, burn calories, class, core, Ellefitness, energy, exercise, fitness, Giselle, goals, nepean, Ottawa, Stittsville, tone, torso, workout, Zumba, Zumba Gold

The excuses are limitless for why your nutrition, health and fitness routines are not being maintained and  you’re not meeting your goals.  We have talked about consistency being an important factor but your decisions are also a key to attaining your desired level of fitness, weight, strength… Way too often people lose that 10lbs only to use excuses  when it creep back on…break the cycle.  Here are some alternatives to consider

Holidays (Thanksgiving, Hanukkah, Christmas, New Years…the list goes on depending on your culture, religion or traditions) are  often centered around food but the reality is you are making the choice of what and how much to put on your plate and into your mouth.  Just because the food that is provided is not as low-fat or as low sugar as you are accustomed is no excuse for taking large servings size…and jeopardizing all your hard work you put in the last month.

Solutions:

1. Yes taste the latkes, tortiere, gravy on your meat or pumpkin pie…but do it within reason…have a small serving or a taste but don’t overindulged or extend these indulgences over 3 or 4 days.
2. If it is a pot luck bring a healthy alternative…that way giving you an alternative but also exposing family and friends to healthier choice that still taste good but are much better for you
3. Add a hike or walk to see the beautiful foliage in the fall, or go skiing/skating with family after the big lunch celebration

Vacations

Solutions:

1. Make healthier choices when you are choosing meals or restaurants.
2. Plan a physical/adventurous vacation  a camping with great hiking/canoeing  or plan ways in your vacation for exercise (yes maybe not at the same intensity your use to but some exercise is better than no exercise)  Go for a morning walk on the beach, a hike in the jungle, rent bikes and go for ride to discover the country side, dance the night away (and those extra calories) or even book a walking tour or download some before you go…we did this in Playa del Carmen and discovered little hidden places that we may have not seen. OR even go online to www.zumba.com put the address of your vacation and it will give you all the classes 5 miles radius
3. In restaurants ask the waiter

• to have salad dressing on the side
• ask that your chicken/fish be baked or poached and if there is a sauce ask for it on the side or not at all;
• ask that veggies not be seasoned with extra butter or oils
• want desert share it, have just a taste or leave some on the plate
• And finally just cause it is on your plate doesn’t mean you have to eat it….your mother won’t make you sit there till every last morsel is gone….lol

 The excuses pile up… away for the w/e with friends/ it was Thanksgiving/went on vacation….But if you think about it…you are making your conscious choice of what you are going to do, consume and how much.  Make the healthier choice  and break the cycle NO MORE EXCUSES!!!

Giselle Bergeron-Raganold

g.ellefitness@gmail.com

613-596-3183

Posted in Ellefitness, Personal Training, Zumba
Tags: activity, class, dance, Ellefitness, energy, exercise, fitness, goals, health, nutrition, strength, weight loss, workout, Zumba

What a great w/e.  Amazing food , good company and fabulous weather.  Now after all that turkey, gravy, mashed potatoes, and pumpkin pie with whip cream are you ready to start shaking it off.  It is not uncommon to gain few pounds over the holiday w/e  but getting right back to exercise will help you shed those unwanted additions.

But here are a few tips to better manage the parties, holidays, and social gathering where food is the main focus.

• Never go hungry…always have a good healthy snack before leaving home.  It is amazing how many calories and fat there are in those little appetizers

• Choose a small plate and don’t over load it

• Don’t linger around the appetizer table… mingle

• Choose low cal drinks…instead of the eggnog and rum how about a wine spritzer

• If it’s a pot luck make something that is tasty, low-fat, low sugar and that supports your eating habits

Enjoy the party but make healthier choices

Giselle Bergeron-Raganold

g.ellefitness@gmail.com

613-596-3183

Posted in Zumba
Tags: activity, Ellefitness, exercise, Giselle, goals, health, holidays, manage, nutrition, weight loss

Zumba fitness is a dance inspired fitness class…..and not a dance class.  There has been a debate that I have recently been faced with…. some participants would like me to stop and teach the steps for each song.  The reason this is not doable within the class format is because it disrupts the flow and drop your heart rate reducing the effectiveness of your fitness workout.

It would take a fair bit of time to teach a class all the various rhythms with their basic steps that we use in Zumba.  But as many of  you are aware I offer a workshop to help people learn the basics.   Do you need to do the “How to workshop Salsa Merengue, Cumbia and Reggaetonen …the basic steps for Zumba” to take a Zumba fitness class?   Absolutely not but for those who are new to Zumba without any familiarity with social dances or struggling with some of the basic steps it definitely helps offering an atmosphere to ask questions while we are going over the dance style or they will pick them up gradually. The workshop appeals to some participant for a variety of reasons

• cause they are curious about the dances & want to learn more
• to execute the steps more accurately
• as well to those who want to get the most out of their Zumba fitness workout

I do try my best to keep true to the style be it Salsa, Samba or Tango by doing research and taking a variety of workshops on the various styles.  I love dance and for this reason I go to great effort to offer a large variety of styles and steps that are true to the individual rhythms.   It is so rewarding as an instructor when I hear someone enjoyed the rhythm I introduced to them through Zumba that they want to further their knowledge of a particular dance or they have lost inches in their waist or fit into their favorite jeans that they hadn’t been able to wear.  Zumba appeals to many for a variety of reasons but nothing make me laugh so much as the woman that said “I don’t like Zumba I am terrible at it…but I work so hard and sweat so much I just have to keep coming back to you “.

I have had people ask if some of the Zumba routine can be transferred to a partner or used in a club…what makes Zumba so appealing is you don’t need a partner which is especially great for those who love to dance but don’t have a dance partner or a willing partner.  Yes you can take some of the basic steps out but can you go out to a salsa club and dance like a pro probably not.

Fitness and dance are two of my passions….I was so blessed when I discovered  Zumba an avenue for my creativity, my love of dance and music that I could merge with fitness background but also it gave me an opportunity to introduce many that normally didn’t venture into a fitness facility, or who dislike exercise (shhhh….Zumba is exercise in disguise). or those that are athletic and say “I can’t really do that I have 2 left feet but give it a try”

Thank you for dancing with me

Live love laugh and Zumba!!!

Giselle Bergeron-Raganold

g.ellefitness@gmail.com

613-596-3183

Posted in Zumba
Tags: class, dance, Ellefitness, energy, exercise, fitness, Fun, Giselle, gym, Ottawa, weight loss, workout, Zumba, Zumba Gold