Wednesday, October 1, 2014

Happy Glutes a Glute Activation Exercise

You probably don't know it but chances are your glutes are letting you down! If your glutes aren't activating while you are walking, running or exercising other muscles are picking up the slack and over working. This is a recipe for back, hip and knees pain as well as a variety of other injuries.

Here is one of our favourite exercises to wake up those glutes! 

1. Start lying on your back with your knees bent at 90 degrees. Keeping both knees bent at 90 lift one leg in the air. This is your starting position. 
2. Pushing through the heel of the foot that is on the ground lift your hips up so that your shoulders, hips and knees are all in one straight line. 
3. Hold for 3 seconds. 
4. Slowly (very slowly) bring your hips back down to the ground. That is 1.
5. Start the process again - lift your hips up, and bring them back down. 

*the most important this to remember is to push through your heel, this helps to activate your glute.
**if you are pushing through your left foot, you are working your left glute.

We suggest doing 12-15/side, 2-3 times a day. This is an excellent daily exercise but doing it a couple times a week will work too, and you will soon be on your way to happy glutes! 

Thursday, September 25, 2014

Homemade Granola with Pumpkin Seeds!

With heart healthy magnesium, zinc to boost your immune system and iron to keep oxygen flowing through your body everyone should be eating pumpkin seeds! This month we added them to our favourite granola recipe. Check it out!


- 2 cups raw whole rolled oats- 1/2 cup raw almonds- 1/4 cup raw sunflower seeds and pumpkin seeds - 2-3 tbsp Grade-b maple syrup or raw honey - 2 tbsp virgin coconut oil (or other healthy cooking oil) - 1/2 tsp Vanilla extract- 1 large pinch of fine sea salt

*optional 1/2 a cup of dried fruit 

Baking Instructions:

-set oven to 300 degrees F 
- mix all dried ingredients into a large mixing bowl with clean hands
- add in wet ingredients and toss to fully coat 
*mix well to make sure there are no chunks of oil- thinly spread mixture onto a baking sheet and bake for approx. 10 minutes 
- keep an eye on it, will smell like burnt popcorn if overcooked- let cool to serve or store- granola will keep for up to two weeks in an airtight jar in the fridge

Sunday, February 2, 2014

February 2014 - Recipe of the Month!

Spaghetti Squash with tomato sauce


·      2 large spaghetti squash (one squash per 2 servings)
·      olive oil
·      salt and pepper

Baking directions:

Preheat oven to 400°

Slice squash lengthwise in half and scoop out seeds. Season with olive oil, salt and pepper as desired. Place squash face down in a baking dish and cover with foil. Bake for about 20 minutes or until rind is soft. When finished, remove from oven and scrape the insides with a fork creating a spaghetti look.

While your squash is baking begin preparing the sauce. 

Sauce recipe: (Use our sauce recipe or one of your own if you'd prefer)

·      1 Large can crushed tomatoes (trying a low sodium option is always a good choice)
·      3 garlic cloves
·      1 large or two small zucchini
·      2-3 tablespoons of olive oil (or any oil of your choice)
·      1 cup water
·      1 small onion
·      1 tbs basil
·      1 tbs oregano


Sautee chopped up onions and zucchini in olive oil over medium heat until soft. Then add garlic warm for another few minutes in the pan.  Add crushed tomatoes  and spices to the mixture and let it simmer on low for approximately 20 minutes.

When finished, poor sauce over spaghetti squash and serve. Season with parmesan cheese and add turkey meatballs for protein if desired!

Wednesday, January 15, 2014

January 2014 - Exercise of the Month!

Exercise of the Month

“The Lindsay” brought to you by Lindsay

It works your Glutes, your Hamstrings and your Core!

Follow these steps:

Start on your back with both knees bent, thrust hips upwards towards the ceiling pushing through your heels so your body is as flat as possible. Extend your arms above your head and one leg out straight.  This is your starting position.  Then you will raise your leg straight up in the air and lift your arms and chest up reaching for your toes at the same time.  Lower your arms and leg back down to the starting position. That is one rep! Follow these steps on the opposite leg. 

We suggest doing 10-15 reps per leg, 2-3 sets, 2-3 times a week

We hope you enjoy this months exercise, feel the burn!