MONTHLY - A COLLECTION OF EXERCISE AND WELLNESS PAGES - NET
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MARCH
THE FITNESS CENTRE
MONTHLY RESOURCES
Warm-up/Cool-down PAGE 3
Workout of the Month PAGE 4
Wellness: Creative PAGE 5
Therapy
A COLLECTION Nutrition: The side
effects of Food:
PAGE 6-7
OF EXERCISE Combating with Ginger
AND
WELLNESS
PAGES
THE FITNESS CENTRE 2
MONTHLY RESOURCES
DISCLAIMER
Please consult your physician before starting any exercise programs. Go at your own
intensity and listen to your body. Stop immediately if you feel faint or any pains. The
listed workouts are examples only and may not be suitable for everyone. Ask the
fitness centre staff if you have any questions on the exercises or for alternatives.
CONTACT US
QUADREAL FITNESS CENTRE STAFF
BRADEN
BWENAAS@LIVNORTH.COM
ROSS
RWILLIAMS@LIVNORTH.COM
BRIDGET
BRASMUSSEN-THORSON@LIVNORTH.COM
WARM-UP/COOL-DOWN 3 Ensure to properly warm-up before every workout, as well as allow time to cool-down and stretch after each workout. Below are some examples of warm-up exercises and cool-down routines. ACTIVE WARM-UP 10 Torso twists. 10 Forward lunge + twist on each side. 10 Squats. 10x Overhead reach on each side. 10x Arm circles and flyes. 50x High knees or Skips. 50x Butts kicks or hamstring curls. 10x Back arches. 10x Plank to sprinter lunge. And/Or 5-10 minutes light cardio. COOL-DOWN Spend 5-10 minutes stretching/rolling. Sample stretches below:
WORKOUT OF THE MONTH 4
10 Minute AMRAPs BY: BRADEN
BWENAAS@LIVNORTH.COM
AMRAP stands for As Many Rounds/Reps As Possible. In this workout,
there are three AMRAP rounds set at 10 minutes each. Set a clock for
10 minutes and complete the 4 exercises in AMRAP 1 in a row for the
set amount of reps as many times as you can until the clock counts
down to 0. Then move on to the 2nd then 3rd AMRAPs. Ensure to
warm-up for 5 minutes before and cool-down for 5 minutes after
workout. Go at your own pace, rest as you need in-between exercises.
Take a 2 minute rest between AMRAP rounds.
AMRAP 1
1. 30 Jumping Jacks or step jacks.
2. 10 Back lunges. Add a dumbbell shoulder press for extra challenge.
3. 10 Alternating squat to hamstring curls. Add a dumbbell bicep curl for
extra challenge.
4. 10-15 Down dog to push-ups.
AMRAP 2
1. 30 Cross country skiers.
2. 10 Right side lunge to lateral shuffle to left side lunge.
3. 10 Single leg deadlifts (right). Add a right side dumbbell row for added
challenge.
4. 10 Single leg deadlifts (left). Add a left side dumbbell row for added
challenge.
AMRAP 3
1. 10-16 Plank leg taps to side.
2. 16 Prone superman arm/leg raises.
3. 16 Glute bridge leg raises. 8/side. Add a Dumbbell overhead pull-over
to leg raise for added challenge.
4. 16 alternating straight leg crunches with arm reach to opposite knee.
WELLNESS 5
Creative Therapy: art for your mental health
BY: ROSS
RWILLIAMS@LIVNORTH.COM
....
The Covid world we're now in has brought stress and uncertainty, and we have all been feeling the strain
over the past twelve months. As fitness centre members, you have all chosen a healthy path to find
relief. The benefits of exercise for the human body are well established; if nothing else, the act of leaving
the office and putting your gear on goes a long way towards pushing the badness away. Less well-
known, although just as important, is the benefit of creative activity on the human body. While the
benefits aren't as visible as those you may get from an hour of weight therapy, the benefits from an hour
of creative pursuits - be they knitting, painting, drawing or whatever you like - are no less present. In fact,
the benefits are just as immediate and don't come with muscle soreness!
Speaking for myself, indulging in something creative is as necessary as eating or sleeping. Looking back
at the past year, I believe that my creative hobbies have been even more beneficial for my health than
exercising has.. The most tangible benefit is simply that working on a creative project has the effect of
increasing happiness. Like work and play, creativity requires focus. When you are fully absorbed in your
project, your awareness of all other stimuli disappears, and can seem as if your task is all that exists in
the world. This type of focus has been found to have benefits similar to meditation due to its calming
effects on the brain and body. Stress reduction, eased depression, and anxiety and even lowered
feelings of isolation can be dealt with by creative pursuits. This focus released dopamine into the body,
which helps reduce anxiety and lowers stress. In addition, the actual, physical motions performed in
creative pursuits, such as brush strokes or knot tying, contribute to dopamine flow.
Being creative doesn't require a large investment in time or equipment. Just a few minutes at break time
or after dinner is all you need for a little release. And as for equipment, most people have access to
basic materials like paper and pencils at their desks. More advanced materials can be easily purchased
at specialty craft and hobby stores, or even dollar stores; your choice of materials is up to you. And don't
worry about the quality of your output - the act of creating is itself the point, not the end result. If a few
doodles of stick men on a sheet of recycling paper have brought you some joy for a few minutes, that's
all that matters.
further reading: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2804629/
https://www.mindwise.org/blog/mental-health/the-connection-between-creativity-mental-health/
https://www.psychologytoday.com/us/blog/arts-and-health/201512/creativity-wellness-practice
NUTRITION
6
THE SIDE EFFECTS OF FOOD: COMBATING WITH GINGER
BY: BRIDGET
BRASMUSSEN-THORSON@LIVNORTH.COM
When we plan our meals and when we eat, the aftermath of our meal is
not always taken into account. Some meals, whether they are healthy or
not, can cause discomfort, pressure and pain. Indigestion, heartburn, gas,
and insomnia are some of the many side effects of food. This can be due
to too much food/too little food, genetics, sensitivities, or just the nature of
the food itself. Below is a natural suggestion of ginger to help combat
symptoms of indigestion, nausea and inflammation. *Please note that this is
not a substitute for medicine prescribed by a doctor and that you should
always check with your doctor when changing something about your care to
ensure the natural suggestions will not affect or interfere with your treatment.
Always contact a doctor if symptoms get worse or persevre.
Ginger:
Use: To treat nausea brought on by indigestion, motion sickness, and other factors. Reduce
inflammation. Ways of ingestion: Slowly chewing on a small piece of freshly peeled ginger. Chewing a
small piece of candied ginger (can be purchased at health food stores) slowly. Having a cup of ginger tea
or ginger ale.
Recipe: Real Ginger Ale-
Author: “Real Ginger Ale .” National Geographic , Mar. 2021, pp. 56–57.
Ingredients: 1 inch fresh ginger root, peeled and grated
3/4 cup raw sugar
1/8 teaspoon active dry yeast
2 tablespoons fresh lemon juice
Supplies: 2 liter container with tight fitting lid
Instructions: Combine the ginger, sugar, and 1 cup water in a sauce pan and cook over medium heat
until the sugar dissolves and the mixture thickens slightly. Remove from heat and let the syrup cool,
covered for one hour. Strain the syrup and refrigerate for another hour. Combine the syrup, dry
yeast, lemon juice, and 6 cups water in the 2 liter container. Cover, shake to mix, and let stand at
room temperature for 48 hours; then refrigerate. Use the ginger ale within 10 days. (the beverage
will be carbonated; a slightly yeast sediment on the bottom of the container is normal.)
Mango Ginger Kale Green Smoothie Author: Minimalist Baker. “Mango Ginger Kale Green Smoothie.” Minimalist Baker, Feb. 2016, minimalistbaker.com/. TOTAL TIME: 5 minutes Servings: 1 Ingredients: (US Customary - Metric) 0.5 cup ice (optional) 1 cups packed kale (fresh or frozen // organic when possible) 0.5 cup ripe frozen mango cubes (organic when possible) 0.5 cup ripe frozen peaches (organic when possible) 0.5 Tbsp minced fresh ginger 0.75 - 1 lemons or limes, juiced (yields ~1/4 cup or 60 ml as original recipe is written) 0.75 - 1 cups filtered water 0.5 Tbsp maple syrup (optional // depending on sweetness of fruit) Instructions: Add ice to the blender first and crush. Add kale, mango, peaches, ginger, lemon juice (starting with 1 lemon (2 Tbsp or 30 ml // amount as original recipe is written // adjust if altering batch size) and working your way up) and 1 cup water (240 ml // amount as original recipe is written // adjust if altering batch size) to start. The amount of water will depend on how many of your ingredients are frozen. Blend until smooth, only adding water a little at a time as needed, and scraping down the sides/mixing as needed. Once well blended, taste and adjust seasonings as needed. If too tart, add more fruit or a little maple syrup (optional). For more zing, add ginger. And for more acidity, add more lemon juice. To make it thicker/colder, add more ice. Blend as needed. Divide between two (amount as original recipe is written // adjust if altering batch size) serving glasses and enjoy immediately. Best when fresh, though leftovers will keep covered in the refrigerator for 24 hours. Notes *Recipe inspired by the Greens and Ginger Smoothie at Jamba Juice! Nutrition (1 of 1 servings) Serving: 1 smoothies Calories: 117 Carbohydrates: 26.4 g Protein: 2.5 g Fat: 0.8 g Saturated Fat: 0 g Trans Fat: 0 g Cholesterol: 0 mg Sodium: 25 mg Fiber: 3.5 g Sugar: 19 g
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