MEAL OF THE MONTH FROM REVIVE WELLNESS: Turkey Taco Salad

Turkey Taco Salad

Serves 4 (1 ½ cup Per serving)

Ingredients:

  • 1 lb. lean ground turkey
  • 1 tsp. vegetable oil
  • ½ tsp. salt
  • ½ tsp. pepper
  • 1 Tbsp. chili powder
  • ½ Tbsp. cumin
  • 1 tsp. garlic powder
  • 1 tsp. onion powder
  • ½ tsp. cayenne (optional)
  • 4 cups romaine lettuce, washed and chopped
  • 1 can black beans, low sodium, drained and rinsed
  • ½ cup frozen corn, thawed
  • 1 cup cherry tomatoes, halved
  • 1 avocado, quartered and sliced
  • 1 cup cilantro, chopped
  • 4 oz. cheddar cheese, grated
  • 1 lime juice and zest
  • 1 tsp. olive oil

Preparation:

  1. Heat oil in a pan on medium high heat.
  2. Add turkey along with salt, pepper, chilli powder, cumin, garlic powder, onion powder and cayenne. Allow to cook until no longer pink.
  3. While the turkey is cooking, combine lettuce, black beans, corn, tomatoes and mix well. Place into 4 bowls, garnish with ¼ avocado and ¼ cup cilantro.
  4. Combine lime juice, zest and olive oil in a bowl and mix well. Drizzle over the salad.
  5. Add 1 oz. cheese per bowl and top with cooked turkey.
  6. Serve and Enjoy!

 

Nutritional analysis per serving: 325 calories, 16 g fat, 25 g protein, 23 g carbohydrate (14 g available carbohydrate), 9 g fibre, 119 mg sodium

Created by Revive Wellness Inc.

Now try the SVPT ‘Move of the Month’ on their blog!

 

 

Training Through Injury

So, you’re injured. Now what?

While it’s true that the first priority should be recovery, this doesn’t mean that you should stop training altogether. Sometimes injuries are caused by overuse or overtraining, which means you might need to back off on your training. In this case, your body isn’t able to recover properly resulting in a chronic injury. If the injury is acute, that is caused by one incident, this means that the affected area should rested, but you can continue to train around the injury.

If you’ve injured yourself, talk with a physician or physiotherapist first. Get your injury diagnosed by a professional who is qualified to advise you whether or not you can continue training. Don’t Google your injury and self-diagnose. Having a proper diagnosis will mean that a trainer will have a better idea of the course of action to take post-injury and will also inform how the injury should be rehabilitated. Better yet, having your trainer and physiotherapist working together will ensure a more complete approach to recovery. Knowledge is power – take the initiative and be active in your own recovery by getting assessed properly right away.

If you choose to work around an injury and continue to train during your recovery, then truly work around the injury. Don’t do things that “sort-of hurt” or get better after a warm up set. If there truly is pain during the first movement, you’re doing more damage than you are helping yourself. Adrenaline and endorphins can make you feel better when you’re actually doing damage. If you’re hurting, you’re not healing. Bottom line: if it hurts, stop.

Be careful not to allow this to create other injuries from compensating or only training one way. It’s fine to train one side when the other is injured but be aware of compensating patterns and how the movement will affect other areas. For example, if you have injured one shoulder, you can train the other but be aware of how this constant unilateral training will affect the neck and back on both sides of the body.

Injury recovery can be separated into two aspects: physical and mental. The physical component of recovery is the physical healing of the injured tissue. Whether you’ve suffered a strain, sprain, dislocation or fracture, the injured tissue needs to heal, meaning it must be rested. The mental component of recovery is training the brain. When we are injured, our brain flags whatever movement resulted in the injury, and usually also flags movements that resulted in pain after the injury. What this means for many people is that the movement triggers a feeling of pain long after the injury has healed. The brain needs to be retrained to learn that these movements are safe again. Typically, this can be done by completing the movement under control, slowly, under different types of load and through the full range of motion repetitively. This process involves learning to differentiate between pain and discomfort. You can train through discomfort, but never train through pain.

At the end of the day, recovery is almost always an active process whether you’re training your body or your mind. Don’t let an injury get in the way of your goals, just adjust your course of action.

Kristen Hansen, BA, CSEP-CPT, PFT-NAIT, NASM-CES, FRCms

BRITTANY’S #MYFIT STORY

SVPT is proud to present #MYFIT – a celebration of our clients who live a fit and balanced lifestyle.
**
#MYFIT is not about a 6 pack or a bikini body, it’s about showing that fitness comes in ALL SHAPES AND SIZES, and truly is training to live a more full life. It’s not about young and skinny, it’s about showing that fitness can be a part of ANYONE’S life, regardless of age.
**
#MYFIT celebrates clients who challenge themselves physically and mentally to move better, perform better and live better. #thesvptway
**
We are grateful to SVPT Trainer, Brittany for sharing her #MYFIT story:

“I have always been an active person and I enjoy challenging myself through fitness. I have never been known to able to sit still for long periods of time. As a trainer, I often get asked what I do for myself when I am not working or training, and the answer is usually playing soccer or exploring the outdoors. Like many others though, I do enjoy binging Netflix on a Sunday morning with a coffee in hand.

For me #MYFIT is being able to take on whatever adventure I want. Whether it be a full-time trainer, soccer player, hiker, concert go-er, moving helper, and everything in between. I want my physical and mental wellbeing to support that lifestyle.

#MYFIT is knowing whether training, or going for a walk on trail, or reading a book will help most.

#MYFIT is taking advantage of opportunities that come up that is challenging but know I can handle it.

#MYFIT is getting a new personal best when lifting, climbing up a steep mountain, or outlasting an opponent in soccer.

Most importantly though, #MYFIT is taking care of myself so I can do any and all adventures for a lifetime. “

MEAL OF THE MONTH FROM REVIVE WELLNESS: Breakfast Quesadilla

Breakfast Quesadilla

Serves 1

Ingredients:

  • 1 tsp. vegetable oil
  • 1 cup spinach
  • 2 eggs
  • 1 oz. cheddar cheese, grated
  • ½ tsp. garlic powder
  • ½ tsp. onion powder
  • ½ tsp. black pepper
  • 1 8” whole wheat tortilla

Preparation:

  1. Heat oil in a pan on medium-high heat. Add spinach and cook until wilted.
  2. Whisk the eggs in a bowl, then pour over the spinach.
  3. Sprinkle garlic powder, onion powder and pepper over the eggs and stir well.
  4. Allow the eggs to set and cook through.
  5. While the eggs are cooking, lay the tortilla out flat and sprinkle cheese over the whole thing.
  6. Add the egg mixture to half of the tortilla and fold in half.
  7. Return the tortilla to a clean pan and allow to get crispy and the cheese to melt.
  8. Flip and repeat on the other side.
  9. Serve and Enjoy!

 

Nutritional analysis per serving: 435 calories, 27 g fat, 23 g protein, 28 g carbohydrate (24 g available carbohydrate), 4 g fibre, 621 mg sodium

Created by Revive Wellness Inc.

Now try the ‘Move of the Month’ on their blog!

 

Tyler’s #MYFIT Story

SVPT is proud to present #MYFIT – a celebration of our clients who live a fit and balanced lifestyle.
**
#MYFIT is not about a 6 pack or a bikini body, it’s about showing that fitness comes in ALL SHAPES AND SIZES, and truly is training to live a more full life. It’s not about young and skinny, it’s about showing that fitness can be a part of ANYONE’S life, regardless of age.
**
#MYFIT celebrates clients who challenge themselves physically and mentally to move better, perform better and live better. #thesvptway
**
We are grateful to Tyler for sharing his #MYFIT story:

“For as long as I can remember I was a perfectionist. Up until last year I always thought this was a good thing. The problem however is that there isn’t enough time in a day to strive for perfection in everything. Perfectionists are the worst procrastinators because of the all or nothing approach we take in life. For years I went all out in some areas of my life and totally neglected others. Unfortunately, my fitness was one of the areas I neglected.

In September 2018 I started walking 10,000 steps daily and then upped my game in November 2018 by joining SVPT. I was determined to achieve balance in my life. Since then, I’ve experienced so many positive changes! I’ve lost a total of 95 pounds. I’m the strongest and leanest I’ve been since my early 20s. I’ve fully overcome knee and shoulder injuries I had for years. I’m able to enjoy nature and have recently hiked 25km no problem whereas this time last year two flights of stairs would wind me. My doctor calls me a success story because my blood work and blood pressure are now at optimal levels. I’m the happiest I’ve been in a long time and I’m going to live longer.

#MYFIT is progression. It’s turning my dreams into goals, goals into realities, then dreaming bigger. Lower numbers on a scale are great but it’s more than that… It’s lifting heavier, feeling better, having more energy, having more mobility, and moving faster.

#MYFIT is balance. It’s ensuring I focus on my fitness but don’t overdo it at the detriment of other areas in my life. I finally understood the interconnection between fitness, nutrition, relationships, career, and mental health & wellness; you can’t put all your eggs in one of these baskets!

#MYFIT is community. The SVPT community is positive, encouraging, and non-judgmental. I’ve only ever had positive experiences with Ryan, Shara, the rest of the team, and SVPT’s clients. This positivity is contagious and I find that I spread it wherever I go these days.

#MYFIT is the end game. There is no turning back to a sedentary, stress-filled lifestyle for me. Been there, done that. No thanks! I’ve seen the rewards a long-term commitment to my fitness provides and I’m not willing to give these up.

Thank you to Ryan, Shara, and the rest of SVPT for your help and support in shaping #MYFIT!”

 

Tyler #MyFit

Spinach and Feta Chicken Burger

Serves 4 (1 burger per serving)

Ingredients:

  • 1 lb. ground chicken
  • 4 cups spinach
  • 1 tsp. olive oil
  • 1 egg
  • ½ cup breadcrumbs
  • 1 garlic clove, minced
  • 1 cup onion, diced
  • 2 tsp. oregano
  • ½ cup feta cheese

Preparation:

  1. Heat oil in a pan on medium high heat.
  2. Add spinach and cook until wilted. Pour into a bowl and allow to cool.
  3. Once cool, combine with the rest of the ingredients and mix well.
  4. Preheat grill to high heat.
  5. Form the mixture into 4 patties.
  6. Place on grill, reduce heat to medium-high heat.
  7. Cook for 15 minutes on one side, flip and cook for 8-10 minutes, until cooked through.
  8. Serve with your favourite toppings and Enjoy!

 

Nutritional analysis per serving: 265 calories, 10 g fat, 27 g protein, 13 g carbohydrate (11 g available carbohydrate), 2 g fibre, 454 mg sodium

Created by Revive Wellness Inc.

Now try the ‘Move of the Month’ on their blog!

“I Will Start When…….”

Getting into a routine is arguably one of the hardest things to do as an adult. It never seems like the “right” time to start or to get back on track. Let’s be honest, it’s also freaking hard in the beginning. Understand that there is NO perfect time to start. Life will always be there, getting in the way of the ‘perfect window’. This window may exist here and there, but realistically, long term, it won’t always be there. So you have to just start, regardless of if life is messy at the moment. Whether you’re just getting back into fitness, the first few weeks back are rough. You’re tired, you’re sore, and it feels like it just won’t ever get better.

It’s easy to fall into feeling like fitness just isn’t something that is for you, or that the “fit” people on Instagram have some gene that you just weren’t gifted with. The truth is, it’s hard for everyone. No matter what level you’re at or were at, if you’ve fallen off the wagon and have decided to jump back on it, the tough reality is that it will be hard to comeback. The good news is, that this phase doesn’t last forever. Once the initial shock has worn off, you’ll settle into routine, and things won’t seem so impossible.

Following are a couple tips to getting into (or back into) a fitness routine.

(1) The first hurdle is talking yourself into just STARTING. It always seems like there is a better time coming up where it would be more ideal to start. Typically, we’re in a busy period, or things at work are exceptionally stressful or the weather isn’t just cooperating with your vibe. There are infinite reasons to start at some point in the future. But we all know what that next Tuesday quickly turns into next Saturday and that turns into next Wednesday. It will never feel like the right time to start a new fitness program. Just like it never feels like the right time to buy a house, change jobs, have kids, etc.. This is just the way that life works, and the best thing to do is set those excuses aside and start today, not tomorrow. And starting doesn’t have to be 100% effort – it can be as simple as just going for a walk, or 10 minutes of physical activity.

(2) The flip side of this is that life sometimes throws us curveballs that mean we need to adjust our sails. Sometimes things really do become too much, and we need to take a step back for a minute to deal with other life problems and stresses. This is called SELF CARE and it is just as important to your heath as your fitness routine. If you have to take some time off, that’s OK, don’t feel guilty, and don’t panic. Just do what you can, when you can and don’t delay getting back into routine when life settles down. Progress isn’t linear, and you won’t lose all your “gains.” Muscle memory is a thing, and fitness comes back faster than when you’ve already reached that level before.

(3) Most importantly, whether you’re starting your fitness journey for the first time, or just jumping back onto the wagon, make sure you choose what works best for you and do something you enjoy. There is no one-size fits all fitness plan. Try new things, new sports, new classes, and find what works with your schedule and doesn’t spark feelings of rage rather than fitness-induced joy.

Finally, a few things to remember. Fitness and health is truly a journey – there will be peaks and valleys, and it will NEVER be perfect. Seeking perfection is a set up for failure. The most important thing you can do after you start is to KEEP GOING, even if that means a once a week, a quick 20 minute walk or whatever gets you moving.

There is no more perfect time to work on your health and fitness than right NOW!

Kristen Hansen, BA, CSEP-CPT, PFT-NAIT, NASM-CES, FRCms

Bryan & Jo-Ann’s #MYFIT Story

SVPT is proud to present #MYFIT – a celebration of our clients who live a fit and balanced lifestyle.
**
#MYFIT is not about a 6 pack or a bikini body, it’s about showing that fitness comes in ALL SHAPES AND SIZES, and truly is training to live a more full life. It’s not about young and skinny, it’s about showing that fitness can be a part of ANYONE’S life, regardless of age.
**
#MYFIT celebrates clients who challenge themselves physically and mentally to move better, perform better and live better. #thesvptway
**
We are grateful for Bryan & Jo-Ann for sharing their #MYFIT story:

“We have always been active in recreational sports like skiing, slow-pitch and volleyball. We walked, biked and hiked and were generally in pretty good shape.

As a few more years have rolled by however, we have each had our physical challenges. Bad back for me, sore joints for Jo-Ann. We decided we needed to “up” the effort at maintaining our physical fitness. Jo-Ann especially had a desire to be stronger and leaner. Bring on the “gun” show!

We tried going to big box and city gyms to work out but didn’t enjoy the environment and found it hard to motivate ourselves or each other.

A colleague of Jo-Ann’s told us about personal fitness training at SVPT. We met with Trevor Aime to discuss a training plan and to see the facility. We told Trev that we had no specific body weight or measurement goals. We just wanted our bodies to be stronger and more injury resistant.

Unfortunately, after only a few sessions, Jo-Ann ruptured her Achilles tendon playing pickleball. Dang. Too late with the training apparently.

Not to be discouraged, we resumed training with Trev while Jo-Ann was still in a boot cast at only 3 weeks post-surgery. Trev did an awesome job of providing a plan for both of us while accommodating Jo-Ann’s gradual transition from peg-leg pirate back to normal. Trevor may argue that she is not “normal” but we always have fun at our workouts. Especially when we are helping Trev with his dance moves.

Fast forward three years. We are both so encouraged when we look back and realize how significantly our abilities have improved over this time. This is a journey we will surely continue. It has a positive impact on our quality of life EVERY DAY. We’re not getting older. With #MYFIT – we’re getting better!!”

MEAL OF THE MONTH FROM REVIVE WELLNESS: Vegetarian Stuffed Peppers

Quinoa and Black Bean Stuffed Pepper SVPT

Makes 4 servings (1 pepper per serving)

Ingredients:

  • 2 cups quinoa, cooked
  • 1 can green chilis
  • ½ cup frozen corn, thawed
  • ½ cup black beans
  • ½ cup tomatoes, diced
  • 1 tsp. cumin
  • 1 tsp. garlic powder
  • 1 tsp. onion powder
  • 1 Tbsp. chili powder
  • 4 bell peppers
  • ½ cup shredded cheddar cheese
  • Cilantro to garnish

Preparation:

  1. Preheat oven to 350 °F.
  2. Combine quinoa, green chilis, corn, beans, tomato, cumin, garlic powder, onion powder, chili powder into a bowl and mix well.
  3. Remove the very top of the peppers and scoop out the seeds.
  4. Take ¼ of the filling and stuff each pepper.
  5. Top the filling with shredded cheese.
  6. Place onto a baking sheet lined with parchment paper and bake for 25-30 minutes.
  7. Serve and Enjoy!

 

Nutritional analysis per serving: 342 calories, 13 g fat, 16 g protein, 42 g carbohydrate (33 g available carbohydrate), 9 g fibre, 215 mg sodium

 

Created by Revive Wellness Inc.

Now try the ‘Move of the Month’ on their blog!

Top 5 Fitness Myths That Need to Die

#1 – Lifting weights will make you bulky

This is mostly for the ladies. Simply put, women don’t have the hormonal profile to become mass monsters. Females are missing a key ingredient in muscle building – the high levels of testosterone present in men. It’s much more difficult for women to build large muscles as compared to men, and it will likely take you years if you choose to try for this goal. Even for men, the task of adding muscle mass requires a significant amount of time, work, and dedication. To add large amounts of muscle as either a man or woman, you need to be in a calorie surplus, lift heavy weights in the gym, and train very frequently. The women you see out there with bulging muscles are training incredibly hard to achieve this physique, likely spending inordinate amounts of time in the gym and using extreme training methods that are completely unsustainable for average gym-goers. (They may also have some pharmaceutical “help”). Lifting heavy weights 2-4 days a week will not make you the Hulk. Trust us, it’s okay to lift weights heavier than your purse.

 

#2 – _________ is bad for your ____________.

Any exercise that your body is NOT prepared for can turn bad, especially if you jump from the couch to 100mph. Squats are bad for your knees if you have shitty hips or ankle issues. Running is bad for your knees if you haven’t prepared your body for the force of hitting the ground repeatedly. Deadlifts are bad for your back if you don’t do them properly. Any exercise performed incorrectly becomes “bad”, and exercises that your individual body is not ready for are bad for YOU, specifically. If you have pain while doing a certain exercise, seek out the answer, don’t avoid the pain and hope it will go away. Seek out a personal trainer to figure out why it’s there, and get a modification.

 

#3 – Sweating means I am burning more fat.

NO. Just NO. How much you sweat does not correlate with how intense your workout was. It just means the room is hot, or your body temperature is high, or you are hydrated, or you are working hard, or you are wearing too many layers, or you are out of shape, or you are in great shape, or any combination thereof. Fitness marketers have you believing that a ‘sweat sesh’ to get your body dripping will have your fat crying. Help us all. (Refer to our blog: “Exercise won’t give you a 6-pack.”)

 

#4 – No pain, no gain.

If you are in pain when you are exercising, seek help. The goal should always be pain free movement. Yes, there will be the small discomfort of sore muscles after engaging in some hard work, but this will dissipate as you get stronger. Enough with the idea that workouts need to crush your soul to be effective. They don’t. And if you find yourself on the pain train, please seek help from a fitness professional so you can find peace in your fitness journey.

 

#5 – Toning. Motherfu*king Toning.

It’s mostly women who are guilty of this one. “I just want to tone”, they say. What does that even mean, exactly? Your muscles are already toned, they are just covered by body fat. And if you want to see more of them, you have to remove the layer of fat covering them. I think more women need to frame this goal as wanting to lose body fat and become leaner. Becoming leaner is directly tied to good nutrition. Defined muscles come from a high-quality diet built around fat loss. Of course, we shouldn’t lose sight of the fact that in order to achieve the look of muscle tone or a toned body, you need to actually have an appreciable amount of muscle…thus, you will need to engage in strength training to complement your fat-loss diet. Women want ‘toned muscles’ but don’t want to strength train to actually develop their muscles. Often, ‘toning’ for women is associated with light weights and high reps. Just because you are not directly looking to add muscle mass doesn’t mean that you should shy away from stressing your muscles with relatively heavy weight. Remember, you can’t get big and massive unless you are training extremely hard and are in a calorie surplus….which will not be the case in a fat-loss nutrition scenario. Also…refer to Myth #1.

Shara Vigeant, BA, NSCA-CPT*D, CFSC