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(1767, 1, '2017-02-25 22:37:42', '2017-02-25 22:37:42', '<header class=\"entry-header\">\r\n<h3 class=\"entry-title\" style=\"text-align: center;\">Why do I want to feature an inspirational person in my newsletter?</h3>\r\n</header>\r\n<div class=\"entry-content\"><header class=\"entry-header\"></header>\r\n<div class=\"entry-content\">\r\n<p style=\"text-align: justify;\">I want to feature people like Leigh-Ann who have crossed my path and touched my life, inspiring me toward greatness. Too many of us fail to see greatness in ourselves. Somehow, it doesn’t seem to matter what we have achieved; we often need others to point out to us how we excel. People display “greatness” by their attitude, their lifestyle, their choices, their actions… I want to recognize the people in my life who lead by example.</p>\r\n\r\n<h3 class=\"widget-title\" style=\"text-align: center;\">How did I meet Leigh-Ann?</h3>\r\n<a href=\"http://www.choose2be.ca/wp-content/uploads/2017/03/IMG_3499.jpg\"><img class=\"size-medium wp-image-1760 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/03/IMG_3499-225x300.jpg\" alt=\"Leigh-Anne - fitness Nanaimo - Weight training Nanaimo - weight training -fitness - Bodybuilding Nanaimo - Inspirational person - Pro figure Nanaimo - fitness competition Nanaimo\" width=\"225\" height=\"300\" /></a>I’ve met Leigh-Ann while going to Can Fit Pro conference in Vancouver in December. I took the first ferry and saw someone that I knew that was with her. At first I was a bit intimidate by her beauty and strong physique but she definitely sweet talked me, lol. Often we can judge people by their appearance, thinking they are superficial, but we don’t know their story. Leigh-Ann story is amazing, she is a strong woman inside out. She is a role model and has so much to offer to other. She strikes me as a down to earth, strong, beautiful, open-minded, perseverant woman. Big congratulation to Leigh-Ann, she just became N.P.A.A. Pro in the fitness model category. Enjoy reading!\r\n\r\n<strong><span style=\"font-size: large;\">What motivates you to exercise?</span></strong>\r\n<a href=\"http://www.choose2be.ca/wp-content/uploads/2017/03/FullSizeRender.jpg\"><img class=\"size-medium wp-image-1758 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/03/FullSizeRender-179x300.jpg\" alt=\"Leigh-Anne - fitness Nanaimo - Weight training Nanaimo - weight training -fitness - Bodybuilding Nanaimo - Inspirational person - Pro figure Nanaimo - fitness competition Nanaimo\" width=\"179\" height=\"300\" /></a><span style=\"font-size: large;\">When I work out, I feel this amazing sense of strength, both mentally and physically, it empowers me and helps me center myself. Being in the gym, pushing forward, gives me this natural high that I can’t seem to find anywhere else. Fitness has changed my life in so many ways. It’s enabled me to achieve goals that I could never have imagined reaching. The gym is definitely my church. I am so grateful for the fitness family that I’ve been adopted into. The support and friends that I have made in the gym, have been so positive and have always helped lift me up. I am definitely inspired to help others in return. I love it when people come up to me and let me know I have inspired them when they’ve wanted to quit! I believe that working out is eighty percent mental and twenty percent physical, it’s all in your head. If you think you can or you think you can’t, you’re absolutely right!</span>\r\n\r\n<strong><span style=\"font-size: large;\">My favorite exercise in the gym:</span></strong>\r\n<a href=\"http://www.choose2be.ca/wp-content/uploads/2017/03/IMG_3496.jpg\"><img class=\"size-medium wp-image-1747 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/03/IMG_3496-130x300.jpg\" alt=\"Leigh-Anne - fitness Nanaimo - Weight training Nanaimo - weight training -fitness - Bodybuilding Nanaimo - Inspirational person - Pro figure Nanaimo - fitness competition Nanaimo\" width=\"130\" height=\"300\" /></a>That would have to be lifting free weights. I love the empowering feeling of strength I get from lifting. I find most women have the misconception that to loose weight they should do cardio. Although cardio is great! You actually burn more calories with more muscle at resting periods. Meaning, while you are sleeping, you are actually burning double the calories if you put in a solid workout before. I also believe you don’t have to look masculine with muscle. Maybe it’s just me, but I don’t think I look manly at all when competing with a shiny bikini, spray tan and the long nails. I believe you can look very feminine with having a lot of muscle as a woman. I also love incorporating hot yoga into my routine. Starting my day with an early 6:30 a.m. class really centers me and helps me stay focused so I can channel all my energy in the right direction.\r\n\r\n<strong><span style=\"font-size: large;\">My Biggest accomplishment:</span></strong>\r\nThe greatest achievement as of late would be receiving my N.P.A.A. Pro Card in the fitness model category. Becoming a professional bodybuilder hasn’t been easy. Doing my first competition 5 years ago in Kelowna took a lot of nerve, but I would have to tell you, I am now addicted.\r\n\r\n<strong><span style=\"font-size: large;\">What is my superpower:</span></strong>\r\n<a href=\"http://www.choose2be.ca/wp-content/uploads/2017/03/Leigh-Ann.jpg\"><img class=\"size-full wp-image-1766 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/03/Leigh-Ann.jpg\" alt=\"Leigh-Anne - fitness Nanaimo - Weight training Nanaimo - weight training -fitness - Bodybuilding Nanaimo - Inspirational person - Pro figure Nanaimo - fitness competition Nanaimo\" width=\"160\" height=\"160\" /></a>Well I definitely don’t feel like I have a superpower all the time. Working out in the gym always has its ups and downs. It is what you do with those downs that defines you. It’s a lot like life in general, you have a down, you can stay down, be depressed got get back up and push yourself through it. I believe anybody can achieve their goals in the gym. We all just have to beat our own self limiting thoughts. Planting positive seeds, being proactive and telling yourself you can is ninety percent of the work in the gym. I find having a likeminded great group of positive friends is a great catalyst which helps push me through. If you have people in your life that are positive and always telling you that you can, chances are you’re going to do it. I love positive energy, I enjoy encouraging others including my eight year old son, not to give up if you want to be good at something. It takes failures to succeed in this life. So many times I’ve wanted to quit before a competition. I would have a mini meltdown but then I would remind myself of what I would tell my son. I love coming home to him seeing me with new trophies, it’s priceless. To show him that if you don’t give up, you can accomplish anything. When I’m feeling down and want to give in, he always reminds me that “no matter how hard it gets, if you want to accomplish your goals, you can’t quit!”\r\n\r\n<strong><span style=\"font-size: large;\">Favorite dish:</span></strong>\r\nWell I love creating my own masterpieces in the kitchen. Since embarking on this bodybuilding adventure, I have really turned my diet around. What you eat is so important as to what you’re going to get as your striving for it. I’ve become quite the mad scientist in the kitchen. I’m big on egg whites, salmon, seeds, veggies, oatmeal and I make various dishes with all the above. I really enjoy taking a recipe and turning it into a healthy one. Pumpkin pie with an almond crust or as crazy as it sounds pizza into cauliflower crust pizza. “If it’s not green, it’s not clean!” Protein balls are always fun, quick, easy and they always get better with different twists. They are always very easy to bring with you on the go so that you don’t have to eat any of that unhealthy fast food in desperation.\r\n\r\n<span style=\"font-size: large;\"><strong>Favorite Cheat:</strong> </span>\r\nI think when you stat leading a healthy lifestyle you really don’t crave sugars or unhealthy oils etc. When you feel so good in eating healthy you really feel the effects when you don’t eat healthy. You have to balance everything, I would say if I do cheat sometimes I love to have that sinful sushi with tempura and sauces with a glass of red wine. So yummy, but hold the white rice please. I only do brown.\r\n\r\n<strong><span style=\"font-size: large;\">Goals and dreams:</span></strong>\r\nWell like I said I find eighty percent of the work in the gym is your mind. I think the rest becomes a lot easier when you find your inner strength. For that you need to work on your mind as much as your body. In 2017 I want to practice meditation more and being mindful. Do more in personal development and practice more on being centered. Outdoor adventures are great with friends, I really love being in nature, it’s such a positive feed for the body, mind and soul. I would also like to compete in April for my Pro card Elite or go to do a competition in the United States for I.F.B.B. In doing that I love helping others go through their challenges of doing their first competition. We have a great group of girls that go to these competitions together. A lot of times I feel I wouldn’t have been able to compete without them. The support I’ve received from the bodybuilding community is awesome. We are not competitive with each other, we travel together, tan, eat, etc. Our little family, helping one another and sharing big memories together in our lives.\r\n\r\n<strong><span style=\"font-size: large;\">Advice for newbies:</span></strong>\r\nMake a clear goal, visualize it and know why you are doing it. Do something small everyday positive to work towards achieving that big goal! Don’t let anyone or anything get in your way. The more challenges and barriers you have to go through to get there, the sweeter the victory!\r\n\r\n</div>\r\n</div>', 'Inspirational Person: Leigh-Ann Smith and Weight Training Athlete', '', 'inherit', 'closed', 'closed', '', '1720-revision-v1', '', '', '2017-02-25 22:37:42', '2017-02-25 22:37:42', '', 1720, 'http://www.choose2be.ca/1720-revision-v1/', 0, 'revision', '', 0),
(1764, 1, '2017-02-25 03:23:29', '2017-02-25 03:23:29', '<header class=\"entry-header\">\r\n<h3 class=\"entry-title\" style=\"text-align: center;\">Why do I want to feature an inspirational person in my newsletter?</h3>\r\n</header>\r\n<div class=\"entry-content\"><header class=\"entry-header\"></header>\r\n<div class=\"entry-content\">\r\n<p style=\"text-align: justify;\">I want to feature people like Leigh-Ann who have crossed my path and touched my life, inspiring me toward greatness. Too many of us fail to see greatness in ourselves. Somehow, it doesn’t seem to matter what we have achieved; we often need others to point out to us how we excel. People display “greatness” by their attitude, their lifestyle, their choices, their actions… I want to recognize the people in my life who lead by example.</p>\r\n\r\n<h3 class=\"widget-title\" style=\"text-align: center;\">How did I meet Leigh-Ann?</h3>\r\n<a href=\"http://www.choose2be.ca/wp-content/uploads/2017/03/IMG_3499.jpg\"><img class=\"size-medium wp-image-1760 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/03/IMG_3499-225x300.jpg\" alt=\"Leigh-Anne - fitness Nanaimo - Weight training Nanaimo - weight training -fitness - Bodybuilding Nanaimo - Inspirational person - Pro figure Nanaimo - fitness competition Nanaimo\" width=\"225\" height=\"300\" /></a>I’ve met Leigh-Ann while going to Can Fit Pro conference in Vancouver in December. I took the first ferry and saw someone that I knew that was with her. At first I was a bit intimidate by her beauty and strong physique but she definitely sweet talked me, lol. Often we can judge people by their appearance, thinking they are superficial, but we don’t know their story. Leigh-Ann story is amazing, she is a strong woman inside out. She is a role model and has so much to offer to other. She strikes me as a down to earth, strong, beautiful, open-minded, perseverant woman. Big congratulation to Leigh-Ann, she just became N.P.A.A. Pro in the fitness model category. Enjoy reading!\r\n\r\n<strong><span style=\"font-size: large;\">What motivates you to exercise?</span></strong>\r\n<a href=\"http://www.choose2be.ca/wp-content/uploads/2017/03/FullSizeRender.jpg\"><img class=\"size-medium wp-image-1758 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/03/FullSizeRender-179x300.jpg\" alt=\"Leigh-Anne - fitness Nanaimo - Weight training Nanaimo - weight training -fitness - Bodybuilding Nanaimo - Inspirational person - Pro figure Nanaimo - fitness competition Nanaimo\" width=\"179\" height=\"300\" /></a><span style=\"font-size: large;\">When I work out, I feel this amazing sense of strength, both mentally and physically, it empowers me and helps me center myself. Being in the gym, pushing forward, gives me this natural high that I can’t seem to find anywhere else. Fitness has changed my life in so many ways. It’s enabled me to achieve goals that I could never have imagined reaching. The gym is definitely my church. I am so grateful for the fitness family that I’ve been adopted into. The support and friends that I have made in the gym, have been so positive and have always helped lift me up. I am definitely inspired to help others in return. I love it when people come up to me and let me know I have inspired them when they’ve wanted to quit! I believe that working out is eighty percent mental and twenty percent physical, it’s all in your head. If you think you can or you think you can’t, you’re absolutely right!</span>\r\n\r\n<strong><span style=\"font-size: large;\">My favorite exercise in the gym:</span></strong>\r\n<a href=\"http://www.choose2be.ca/wp-content/uploads/2017/03/IMG_3496.jpg\"><img class=\"size-medium wp-image-1747 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/03/IMG_3496-130x300.jpg\" alt=\"Leigh-Anne - fitness Nanaimo - Weight training Nanaimo - weight training -fitness - Bodybuilding Nanaimo - Inspirational person - Pro figure Nanaimo - fitness competition Nanaimo\" width=\"130\" height=\"300\" /></a>That would have to be lifting free weights. I love the empowering feeling of strength I get from lifting. I find most women have the misconception that to loose weight they should do cardio. Although cardio is great! You actually burn more calories with more muscle at resting periods. Meaning, while you are sleeping, you are actually burning double the calories if you put in a solid workout before. I also believe you don’t have to look masculine with muscle. Maybe it’s just me, but I don’t think I look manly at all when competing with a shiny bikini, spray tan and the long nails. I believe you can look very feminine with having a lot of muscle as a woman. I also love incorporating hot yoga into my routine. Starting my day with an early 6:30 a.m. class really centers me and helps me stay focused so I can channel all my energy in the right direction.\r\n\r\n<strong><span style=\"font-size: large;\">My Biggest accomplishment:</span></strong>\r\n<a href=\"http://www.choose2be.ca/wp-content/uploads/2017/03/IMG_3498.jpg\"><img class=\"size-full wp-image-1753 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/03/IMG_3498.jpg\" alt=\"Leigh-Anne - fitness Nanaimo - Weight training Nanaimo - weight training -fitness - Bodybuilding Nanaimo - Inspirational person - Pro figure Nanaimo - fitness competition Nanaimo\" width=\"200\" height=\"200\" /></a>The greatest achievement as of late would be receiving my N.P.A.A. Pro Card in the fitness model category. Becoming a professional bodybuilder hasn’t been easy. Doing my first competition 5 years ago in Kelowna took a lot of nerve, but I would have to tell you, I am now addicted.\r\n\r\n<strong><span style=\"font-size: large;\">What is my superpower:</span></strong>\r\nWell I definitely don’t feel like I have a superpower all the time. Working out in the gym always has its ups and downs. It is what you do with those downs that defines you. It’s a lot like life in general, you have a down, you can stay down, be depressed got get back up and push yourself through it. I believe anybody can achieve their goals in the gym. We all just have to beat our own self limiting thoughts. Planting positive seeds, being proactive and telling yourself you can is ninety percent of the work in the gym. I find having a likeminded great group of positive friends is a great catalyst which helps push me through. If you have people in your life that are positive and always telling you that you can, chances are you’re going to do it. I love positive energy, I enjoy encouraging others including my eight year old son, not to give up if you want to be good at something. It takes failures to succeed in this life. So many times I’ve wanted to quit before a competition. I would have a mini meltdown but then I would remind myself of what I would tell my son. I love coming home to him seeing me with new trophies, it’s priceless. To show him that if you don’t give up, you can accomplish anything. When I’m feeling down and want to give in, he always reminds me that “no matter how hard it gets, if you want to accomplish your goals, you can’t quit!”\r\n\r\n<strong><span style=\"font-size: large;\">Favorite dish:</span></strong>\r\nWell I love creating my own masterpieces in the kitchen. Since embarking on this bodybuilding adventure, I have really turned my diet around. What you eat is so important as to what you’re going to get as your striving for it. I’ve become quite the mad scientist in the kitchen. I’m big on egg whites, salmon, seeds, veggies, oatmeal and I make various dishes with all the above. I really enjoy taking a recipe and turning it into a healthy one. Pumpkin pie with an almond crust or as crazy as it sounds pizza into cauliflower crust pizza. “If it’s not green, it’s not clean!” Protein balls are always fun, quick, easy and they always get better with different twists. They are always very easy to bring with you on the go so that you don’t have to eat any of that unhealthy fast food in desperation.\r\n\r\n<span style=\"font-size: large;\"><strong>Favorite Cheat:</strong> </span>\r\nI think when you stat leading a healthy lifestyle you really don’t crave sugars or unhealthy oils etc. When you feel so good in eating healthy you really feel the effects when you don’t eat healthy. You have to balance everything, I would say if I do cheat sometimes I love to have that sinful sushi with tempura and sauces with a glass of red wine. So yummy, but hold the white rice please. I only do brown.\r\n\r\n<strong><span style=\"font-size: large;\">Goals and dreams:</span></strong>\r\nWell like I said I find eighty percent of the work in the gym is your mind. I think the rest becomes a lot easier when you find your inner strength. For that you need to work on your mind as much as your body. In 2017 I want to practice meditation more and being mindful. Do more in personal development and practice more on being centered. Outdoor adventures are great with friends, I really love being in nature, it’s such a positive feed for the body, mind and soul. I would also like to compete in April for my Pro card Elite or go to do a competition in the United States for I.F.B.B. In doing that I love helping others go through their challenges of doing their first competition. We have a great group of girls that go to these competitions together. A lot of times I feel I wouldn’t have been able to compete without them. The support I’ve received from the bodybuilding community is awesome. We are not competitive with each other, we travel together, tan, eat, etc. Our little family, helping one another and sharing big memories together in our lives.\r\n\r\n<strong><span style=\"font-size: large;\">Advice for newbies:</span></strong>\r\nMake a clear goal, visualize it and know why you are doing it. Do something small everyday positive to work towards achieving that big goal! Don’t let anyone or anything get in your way. The more challenges and barriers you have to go through to get there, the sweeter the victory!\r\n\r\n</div>\r\n</div>', 'Inspirational Person: Leigh-Ann Smith and Weight Training Athlete', '', 'inherit', 'closed', 'closed', '', '1720-revision-v1', '', '', '2017-02-25 03:23:29', '2017-02-25 03:23:29', '', 1720, 'http://www.choose2be.ca/1720-revision-v1/', 0, 'revision', '', 0),
(1765, 1, '2017-02-25 22:32:27', '2017-02-25 22:32:27', '', 'Leigh-Ann 1', '', 'inherit', 'open', 'closed', '', 'leigh-ann-1-2', '', '', '2017-03-07 05:25:47', '2017-03-07 05:25:47', '', 1720, 'http://www.choose2be.ca/wp-content/uploads/2017/03/Leigh-Ann-1.jpg', 0, 'attachment', 'image/jpeg', 0),
(1766, 1, '2017-02-25 22:32:30', '2017-02-25 22:32:30', '', 'Leigh-Ann', '', 'inherit', 'open', 'closed', '', 'leigh-ann-2', '', '', '2017-02-25 22:37:02', '2017-02-25 22:37:02', '', 1720, 'http://www.choose2be.ca/wp-content/uploads/2017/03/Leigh-Ann.jpg', 0, 'attachment', 'image/jpeg', 0),
(1768, 1, '2017-02-25 22:41:12', '2017-02-25 22:41:12', '<header class=\"entry-header\">\n<h3 class=\"entry-title\" style=\"text-align: center;\">Why do I want to feature an inspirational person in my newsletter?</h3>\n</header>\n<div class=\"entry-content\"><header class=\"entry-header\"></header>\n<div class=\"entry-content\">\n<p style=\"text-align: justify;\">I want to feature people like Laura who have crossed my path and touched my life, inspiring me toward greatness. Too many of us fail to see greatness in ourselves. Somehow, it doesn’t seem to matter what we have achieved; we often need others to point out to us how we excel. People display “greatness” by their attitude, their lifestyle, their choices, their actions… I want to recognize the people in my life who lead by example.</p>\n\n<h3 class=\"widget-title\" style=\"text-align: center;\">How did I meet Laura?</h3>\nI’ve met Laura when I moved to Pacific Gardens Cohousing Community. Laura been living there for a few years and was moving out as we were moving in. Right when I met her I was touch by her nurturing and calming energy. Then I kept seeing her all over town biking everywhere. Laura is definitely walking the talk in so many ways. She is a beautiful soul and believer. She currently teach Yoga classes at Wellness studio and Om town Yoga.\n<h3 class=\"widget-title\" style=\"text-align: left;\"><strong>What motivates you to exercise?</strong></h3>\n<a href=\"http://www.choose2be.ca/wp-content/uploads/2017/03/IMG_3493.jpg\"><img class=\"size-medium wp-image-1752 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/03/IMG_3493-199x300.jpg\" alt=\"Laura Love - Yoga Nanaimo - Yoga teacher Nanaimo - Yoga classes - Yoga - Nanaimo\" width=\"199\" height=\"300\" /></a>Knowing how good I feel in my body and mind when i do. it\'s like glue for me; if i don\'t move enough I get grumpy.\n\n<strong>What activity/workout do you prefer?</strong>\n\nCycling on the road for long distances, mountain biking in nature, and various forms of yoga. I vary the time and intensity needed by how i\'m feeling that day. A push, a challenge leads to me stronger, healthier and happier for it.\n\n<strong>What is your biggest accomplishment?</strong>\n\nSpending a lot of time alone, living simply, growing more myself and happier with less stuff and more peace; then later in life, naturally birthing my two boys at home.\n\n<strong>What is your superpower?</strong>\n\n<a href=\"http://www.choose2be.ca/wp-content/uploads/2017/03/IMG_3494.jpg\"><img class=\"size-medium wp-image-1750 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/03/IMG_3494-300x300.jpg\" alt=\"Laura Love - Yoga Nanaimo - Yoga teacher Nanaimo - Yoga classes - Yoga - Nanaimo\" width=\"300\" height=\"300\" /></a>Listening to others and tuning into needs, and riding my bike fast!\n\n<strong>What is your favourite cheat treat?</strong>\n\nmmmmm chocolate is a food group, so pastry or licorice.\n\n<strong>What is your favourite dish/recipe?</strong>\n\nWhole simple foods at home usually, yet Indian is my go to favorite.\n\n<strong>What are your goals and dreams?</strong>\n\nLiving in a naturally built home by my family and friends on water, teaching yoga and meditation in my own earthen structure space, freedom to travel and teach more often.\n\n<strong>Advice for a newbie?</strong>\n<ul>\n 	<li>Live your life the way you want to live it.</li>\n 	<li>Create it for yourself.</li>\n 	<li>Go out and do what you want to do.</li>\n 	<li>Be who you already are.</li>\n 	<li>Ask, Believe, Receive.</li>\n</ul>\n</div>\n</div>', 'Inspirational Personal: Laura Jesson Love', '', 'inherit', 'closed', 'closed', '', '1663-autosave-v1', '', '', '2017-02-25 22:41:12', '2017-02-25 22:41:12', '', 1663, 'http://www.choose2be.ca/1663-autosave-v1/', 0, 'revision', '', 0),
(1769, 1, '2017-02-25 22:41:19', '2017-02-25 22:41:19', '', 'IMG_3501', '', 'inherit', 'open', 'closed', '', 'img_3501', '', '', '2017-02-25 22:41:30', '2017-02-25 22:41:30', '', 1663, 'http://www.choose2be.ca/wp-content/uploads/2017/03/IMG_3501.jpg', 0, 'attachment', 'image/jpeg', 0),
(1770, 1, '2017-02-25 22:42:05', '2017-02-25 22:42:05', '<header class=\"entry-header\">\r\n<h3 class=\"entry-title\" style=\"text-align: center;\">Why do I want to feature an inspirational person in my newsletter?</h3>\r\n</header>\r\n<div class=\"entry-content\"><header class=\"entry-header\"></header>\r\n<div class=\"entry-content\">\r\n<p style=\"text-align: justify;\">I want to feature people like Laura who have crossed my path and touched my life, inspiring me toward greatness. Too many of us fail to see greatness in ourselves. Somehow, it doesn’t seem to matter what we have achieved; we often need others to point out to us how we excel. People display “greatness” by their attitude, their lifestyle, their choices, their actions… I want to recognize the people in my life who lead by example.</p>\r\n\r\n<h3 class=\"widget-title\" style=\"text-align: center;\">How did I meet Laura?</h3>\r\n<a href=\"http://www.choose2be.ca/wp-content/uploads/2017/03/IMG_3501.jpg\"><img class=\"size-medium wp-image-1769 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/03/IMG_3501-201x300.jpg\" alt=\"Laura Love - Yoga Nanaimo - Yoga teacher Nanaimo - Yoga classes - Yoga - Nanaimo\" width=\"201\" height=\"300\" /></a>I’ve met Laura when I moved to Pacific Gardens Cohousing Community. Laura been living there for a few years and was moving out as we were moving in. Right when I met her I was touch by her nurturing and calming energy. Then I kept seeing her all over town biking everywhere. Laura is definitely walking the talk in so many ways. She is a beautiful soul and believer. She currently teach Yoga classes at Wellness studio and Om town Yoga.\r\n<h3 class=\"widget-title\" style=\"text-align: left;\"><strong>What motivates you to exercise?</strong></h3>\r\n<a href=\"http://www.choose2be.ca/wp-content/uploads/2017/03/IMG_3493.jpg\"><img class=\"size-medium wp-image-1752 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/03/IMG_3493-199x300.jpg\" alt=\"Laura Love - Yoga Nanaimo - Yoga teacher Nanaimo - Yoga classes - Yoga - Nanaimo\" width=\"199\" height=\"300\" /></a>Knowing how good I feel in my body and mind when i do. it\'s like glue for me; if i don\'t move enough I get grumpy.\r\n\r\n<strong>What activity/workout do you prefer?</strong>\r\n\r\nCycling on the road for long distances, mountain biking in nature, and various forms of yoga. I vary the time and intensity needed by how i\'m feeling that day. A push, a challenge leads to me stronger, healthier and happier for it.\r\n\r\n<strong>What is your biggest accomplishment?</strong>\r\n\r\nSpending a lot of time alone, living simply, growing more myself and happier with less stuff and more peace; then later in life, naturally birthing my two boys at home.\r\n\r\n<strong>What is your superpower?</strong>\r\n\r\n<a href=\"http://www.choose2be.ca/wp-content/uploads/2017/03/IMG_3494.jpg\"><img class=\"size-medium wp-image-1750 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/03/IMG_3494-300x300.jpg\" alt=\"Laura Love - Yoga Nanaimo - Yoga teacher Nanaimo - Yoga classes - Yoga - Nanaimo\" width=\"300\" height=\"300\" /></a>Listening to others and tuning into needs, and riding my bike fast!\r\n\r\n<strong>What is your favourite cheat treat?</strong>\r\n\r\nmmmmm chocolate is a food group, so pastry or licorice.\r\n\r\n<strong>What is your favourite dish/recipe?</strong>\r\n\r\nWhole simple foods at home usually, yet Indian is my go to favorite.\r\n\r\n<strong>What are your goals and dreams?</strong>\r\n\r\nLiving in a naturally built home by my family and friends on water, teaching yoga and meditation in my own earthen structure space, freedom to travel and teach more often.\r\n\r\n<strong>Advice for a newbie?</strong>\r\n<ul>\r\n 	<li><a href=\"http://www.choose2be.ca/wp-content/uploads/2017/03/IMG_3491.jpg\"><img class=\"size-medium wp-image-1748 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/03/IMG_3491-300x184.jpg\" alt=\"Laura Love - Yoga Nanaimo - Yoga teacher Nanaimo - Yoga classes - Yoga - Nanaimo\" width=\"300\" height=\"184\" /></a>Live your life the way you want to live it.</li>\r\n 	<li>Create it for yourself.</li>\r\n 	<li>Go out and do what you want to do.</li>\r\n 	<li>Be who you already are.</li>\r\n 	<li>Ask, Believe, Receive.</li>\r\n</ul>\r\n</div>\r\n</div>', 'Inspirational Personal: Laura Jesson Love', '', 'inherit', 'closed', 'closed', '', '1663-revision-v1', '', '', '2017-02-25 22:42:05', '2017-02-25 22:42:05', '', 1663, 'http://www.choose2be.ca/1663-revision-v1/', 0, 'revision', '', 0),
(1771, 1, '2017-02-25 22:43:04', '2017-02-25 22:43:04', '<header class=\"entry-header\">\r\n<h3 class=\"entry-title\" style=\"text-align: center;\">Why do I want to feature an inspirational person in my newsletter?</h3>\r\n</header>\r\n<div class=\"entry-content\"><header class=\"entry-header\"></header>\r\n<div class=\"entry-content\">\r\n<p style=\"text-align: justify;\">I want to feature people like Laura who have crossed my path and touched my life, inspiring me toward greatness. Too many of us fail to see greatness in ourselves. Somehow, it doesn’t seem to matter what we have achieved; we often need others to point out to us how we excel. People display “greatness” by their attitude, their lifestyle, their choices, their actions… I want to recognize the people in my life who lead by example.</p>\r\n\r\n<h3 class=\"widget-title\" style=\"text-align: center;\">How did I meet Laura?</h3>\r\n<a href=\"http://www.choose2be.ca/wp-content/uploads/2017/03/IMG_3501.jpg\"><img class=\"size-medium wp-image-1769 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/03/IMG_3501-201x300.jpg\" alt=\"Laura Love - Yoga Nanaimo - Yoga teacher Nanaimo - Yoga classes - Yoga - Nanaimo\" width=\"201\" height=\"300\" /></a>I’ve met Laura when I moved to Pacific Gardens Cohousing Community. Laura been living there for a few years and was moving out as we were moving in. Right when I met her I was touch by her nurturing and calming energy. Then I kept seeing her all over town biking everywhere. Laura is definitely walking the talk in so many ways. She is a beautiful soul and believer. She currently teach Yoga classes at Wellness studio and Om town Yoga.\r\n<h3 class=\"widget-title\" style=\"text-align: left;\"><strong>What motivates you to exercise?</strong></h3>\r\n<a href=\"http://www.choose2be.ca/wp-content/uploads/2017/03/IMG_3493.jpg\"><img class=\"size-medium wp-image-1752 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/03/IMG_3493-199x300.jpg\" alt=\"Laura Love - Yoga Nanaimo - Yoga teacher Nanaimo - Yoga classes - Yoga - Nanaimo\" width=\"199\" height=\"300\" /></a>Knowing how good I feel in my body and mind when i do. it\'s like glue for me; if i don\'t move enough I get grumpy.\r\n\r\n<strong>What activity/workout do you prefer?</strong>\r\n\r\nCycling on the road for long distances, mountain biking in nature, and various forms of yoga. I vary the time and intensity needed by how i\'m feeling that day. A push, a challenge leads to me stronger, healthier and happier for it.\r\n\r\n<strong>What is your biggest accomplishment?</strong>\r\n\r\nSpending a lot of time alone, living simply, growing more myself and happier with less stuff and more peace; then later in life, naturally birthing my two boys at home.\r\n\r\n<strong>What is your superpower?</strong>\r\n\r\n<a href=\"http://www.choose2be.ca/wp-content/uploads/2017/03/IMG_3494.jpg\"><img class=\"size-medium wp-image-1750 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/03/IMG_3494-300x300.jpg\" alt=\"Laura Love - Yoga Nanaimo - Yoga teacher Nanaimo - Yoga classes - Yoga - Nanaimo\" width=\"300\" height=\"300\" /></a>Listening to others and tuning into needs, and riding my bike fast!\r\n\r\n<strong>What is your favourite cheat treat?</strong>\r\n\r\nmmmmm chocolate is a food group, so pastry or licorice.\r\n\r\n<strong>What is your favourite dish/recipe?</strong>\r\n\r\nWhole simple foods at home usually, yet Indian is my go to favorite.\r\n\r\n<strong>What are your goals and dreams?</strong>\r\n\r\nLiving in a naturally built home by my family and friends on water, teaching yoga and meditation in my own earthen structure space, freedom to travel and teach more often.\r\n\r\n<strong>Advice for a newbie?</strong>\r\n<ul>\r\n 	<li><a href=\"http://www.choose2be.ca/wp-content/uploads/2017/03/IMG_3491.jpg\"><img class=\"size-medium wp-image-1748 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/03/IMG_3491-300x184.jpg\" alt=\"Laura Love - Yoga Nanaimo - Yoga teacher Nanaimo - Yoga classes - Yoga - Nanaimo\" width=\"300\" height=\"184\" /></a>Live your life the way you want to live it.</li>\r\n 	<li>Create it for yourself.</li>\r\n 	<li>Go out and do what you want to do.</li>\r\n 	<li>Be who you already are.</li>\r\n 	<li>Ask, Believe, Receive.</li>\r\n</ul>\r\n</div>\r\n</div>', 'Inspirational Personal: Laura Jesson Love Yoga Teacher', '', 'inherit', 'closed', 'closed', '', '1663-revision-v1', '', '', '2017-02-25 22:43:04', '2017-02-25 22:43:04', '', 1663, 'http://www.choose2be.ca/1663-revision-v1/', 0, 'revision', '', 0),
(1785, 1, '2017-03-01 21:45:59', '2017-03-01 21:45:59', '', 'imgres', '', 'inherit', 'open', 'closed', '', 'imgres-9', '', '', '2017-03-01 21:46:20', '2017-03-01 21:46:20', '', 1749, 'http://www.choose2be.ca/wp-content/uploads/2017/03/imgres-1.jpg', 0, 'attachment', 'image/jpeg', 0),
(1786, 1, '2017-03-01 21:46:00', '2017-03-01 21:46:00', '', 'imgres-1', '', 'inherit', 'open', 'closed', '', 'imgres-1-3', '', '', '2017-03-01 21:46:00', '2017-03-01 21:46:00', '', 1749, 'http://www.choose2be.ca/wp-content/uploads/2017/03/imgres-1-1.jpg', 0, 'attachment', 'image/jpeg', 0),
(1787, 1, '2017-03-01 22:03:20', '2017-03-01 22:03:20', '<a href=\"http://www.choose2be.ca/wp-content/uploads/2017/02/IMG_3506.png\"><img class=\" wp-image-1782 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/02/IMG_3506-300x249.png\" alt=\"Posture - Nanaimo - standing up - feeling good - personal training - personal trainer - group classes - bootcamp - pilates - yoga nanaimo - zumba nanaimo - dance nanaimo - great posture - posture nanaimo\" width=\"214\" height=\"178\" /></a>In western medicine doctors treat the symptoms not the cause of ailments. I believe that a lot of pain and aches in the body could be prevented by checking having a balanced posture to allow the body to relies on the “right” muscle and relax the others muscle. A strong muscular-squelettique foundation will help creating more ease in the body.\r\n<h3><strong><a href=\"http://www.choose2be.ca/wp-content/uploads/2017/03/IMG_3400.png\"><img class=\"alignright wp-image-1756\" title=\"Posture - Nanaimo - standing up - feeling good - personal training - personal trainer - group classes - bootcamp - pilates - yoga nanaimo - zumba nanaimo - dance nanaimo - great posture - posture nanaimo\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/03/IMG_3400-300x257.png\" alt=\"Posture - Nanaimo - standing up - feeling good - personal training - personal trainer - group classes - bootcamp - pilates - yoga nanaimo - zumba nanaimo - dance nanaimo - great posture - posture nanaimo\" width=\"211\" height=\"181\" /></a>Have you ever heard of the terms bones stacking?</strong></h3>\r\nBones stacking as it says simply means to align bone on bone to create more strength. So basically trying to have a nice vertical line front the ankle to the ear.\r\n<h3>First lets start from the ground up.</h3>\r\n<a href=\"http://www.choose2be.ca/wp-content/uploads/2017/02/IMG_3502.jpg\"><img class=\"alignright wp-image-1781 \" title=\"Posture - Nanaimo - standing up - feeling good - personal training - personal trainer - group classes - bootcamp - pilates - yoga nanaimo - zumba nanaimo - dance nanaimo - great posture - posture nanaimo\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/02/IMG_3502-240x300.jpg\" alt=\"Posture - Nanaimo - standing up - feeling good - personal training - personal trainer - group classes - bootcamp - pilates - yoga nanaimo - zumba nanaimo - dance nanaimo - great posture - posture nanaimo\" width=\"154\" height=\"193\" /></a>You should stand feet hip width apart with the weight equally distributed on both feet. To push this even further, try to feel equal weight at the base of the big toe, pinky toe and heel. If it helps try to visualize a triangle that links theses 3 points under the feet. If you are bare foot or if your shoe allows you to, lift all the toes up, spread them, put them back down. You can try to shift the bodyweight forward and back from the toes to the heel and also side to side before finding that perfect place where the weight is evenly distributed. <a href=\"http://www.choose2be.ca/wp-content/uploads/2017/02/IMG_3503.jpg\"><img class=\" wp-image-1780 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/02/IMG_3503-300x169.jpg\" alt=\"Posture - Nanaimo - standing up - feeling good - personal training - personal trainer - group classes - bootcamp - pilates - yoga nanaimo - zumba nanaimo - dance nanaimo - great posture - posture nanaimo\" width=\"141\" height=\"80\" /></a>As you will experience there is constant shift and adjustment happening to keep this position. Don’t expect your posture to be a static position but more a constant awareness of alignment, engagement and relaxation of the right muscles. You can also try to grab something with the toes to help lift the arch of the feet.\r\n<a href=\"http://www.choose2be.ca/wp-content/uploads/2017/02/IMG_3508.jpg\"><img class=\" wp-image-1778 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/02/IMG_3508-300x291.jpg\" alt=\"Posture - Nanaimo - standing up - feeling good - personal training - personal trainer - group classes - bootcamp - pilates - yoga nanaimo - zumba nanaimo - dance nanaimo - great posture - posture nanaimo\" width=\"252\" height=\"244\" /></a>Then start making you way up the leg, stop at your knees. Are your knees locked? Make sure you keep your knees soft. A lot of women hyperextend their legs. That hyperextension can create lots of tension in the lower back. Feel the connection between knee and lower back. When you slightly bend the knee, you can more easily place the pelvis in a neutral position, elongating the lower back. That is not possible to do if you lock your knee. Also make sure that your knee align with your second toe.\r\n<a href=\"http://www.choose2be.ca/wp-content/uploads/2017/02/IMG_3511.jpg\"><img class=\" wp-image-1783 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/02/IMG_3511-300x195.jpg\" alt=\"Posture - Nanaimo - standing up - feeling good - personal training - personal trainer - group classes - bootcamp - pilates - yoga nanaimo - zumba nanaimo - dance nanaimo - great posture - posture nanaimo\" width=\"248\" height=\"161\" /></a>From there keep coming up the leg to the pelvis. Placing the pelvis in a neutral position. The easier way to understand this is if you pretend your pelvis is a bowl of water. You want to make sure the bowl is not leaking forward, neither backward but to make sure that the bowl stays even without spilling. You can try to point the tailbone down, engaging lower abs, while keeping the glutes relaxed. Then bringing the rib cage down, engaging upper abs. Feeling the air filling the rib cage sideways and back instead of just pushing it forward when you breathe in.\r\n<a href=\"http://www.choose2be.ca/wp-content/uploads/2017/03/imgres.jpg\"><img class=\"size-medium wp-image-1784 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/03/imgres-300x168.jpg\" alt=\"Posture - Nanaimo - standing up - feeling good - personal training - personal trainer - group classes - bootcamp - pilates - yoga nanaimo - zumba nanaimo - dance nanaimo - great posture - posture nanaimo\" width=\"300\" height=\"168\" /></a>Roll shoulders up, back &amp; down to create an opening in the upper chest. Something that helps me to have a nice posture is to roll my shoulders back, turning the palms of my hands forward, feeling the upper back muscles firing. Then releasing the palms of my hands toward my body in a neutral position while maintaining my upper body externally rotated.\r\n\r\n<a href=\"http://www.choose2be.ca/wp-content/uploads/2017/03/imgres-1.jpg\"><img class=\" wp-image-1785 alignleft\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/03/imgres-1.jpg\" alt=\"Posture - Nanaimo - standing up - feeling good - personal training - personal trainer - group classes - bootcamp - pilates - yoga nanaimo - zumba nanaimo - dance nanaimo - great posture - posture nanaimo\" width=\"144\" height=\"104\" /></a> <a href=\"http://www.choose2be.ca/wp-content/uploads/2017/03/imgres-1-1.jpg\"><img class=\"size-medium wp-image-1786 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/03/imgres-1-1.jpg\" alt=\"\" width=\"188\" height=\"115\" /></a>Last piece of the posture is the head. So many of us are so much in our head thinking, that we forget our head placement. So many of us feel tension in the upper back and neck area because our head is often in a forward position. To help bring it back, place ear above shoulder, try to tuck the chin in. You might need to exaggerate it at first, like if you were trying to create a double chin. Finally trying to extend from the top of the head.\r\nTry to commit to do a posture check many times a day. If you do that for a while it will become like automatic. It will help you to engage the right muscles and relax the ones that might be over used without really needing them. It might prevent problems that might come overtime from having a poor posture.\r\nEven while sitting the same check applies. Just having feet flat on the floor instead.\r\nSo to wrap this up, stand tall, weight on both feet, knees unlocked, pelvis neutral, rib cage in, shoulders roll back and finally chin tuck in to have ear above shoulder.\r\nFrom there nice deep mindful breath. Enjoy!\r\n\r\n<a href=\"http://www.choose2be.ca/wp-content/uploads/2017/02/IMG_3504.jpg\"><img class=\"alignnone  wp-image-1779\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/02/IMG_3504-153x300.jpg\" alt=\"\" width=\"109\" height=\"214\" /></a> <a href=\"http://www.choose2be.ca/wp-content/uploads/2017/02/IMG_3507.jpg\"><img class=\"alignnone  wp-image-1776\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/02/IMG_3507-300x258.jpg\" alt=\"\" width=\"251\" height=\"216\" /></a>  <a href=\"http://www.choose2be.ca/wp-content/uploads/2017/02/IMG_3505.jpg\"><img class=\"alignnone  wp-image-1774\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/02/IMG_3505-193x300.jpg\" alt=\"Posture - Nanaimo - standing up - feeling good - personal training - personal trainer - group classes - bootcamp - pilates - yoga nanaimo - zumba nanaimo - dance nanaimo - great posture - posture nanaimo\" width=\"143\" height=\"222\" /></a>', 'How to do a posture check? What a perfect posture looks like?', '', 'inherit', 'closed', 'closed', '', '1749-revision-v1', '', '', '2017-03-01 22:03:20', '2017-03-01 22:03:20', '', 1749, 'http://www.choose2be.ca/1749-revision-v1/', 0, 'revision', '', 0),
(1788, 1, '2017-03-02 21:09:24', '2017-03-02 21:09:24', '<h3 class=\"widget-title\" style=\"text-align: center;\">Want to learn some bodyweight movement to get stronger?</h3>\r\n<h3 style=\"text-align: center;\">Pistol Squat are a pinnacle bodyweight exercise</h3>\r\n<p style=\"text-align: justify;\">After my last newsletter some people wondered what a pistol squat was. A Pistol squat is a one-leg squat in which your non-working leg is held in front of you parallel to the ground at the bottom of your squat. Here is a tutorial video for pistol squat, how to take the step to get there and different variations to practice. This movement involves lots of mobility in ankle, knee and hip joint, its not for everyone and might take commitment to achieve it. It also involves the right amount of strength, flexibility, mobility and balance. First be sure you can perform a full squat/low squat pain free with heels on the ground. Then try 1 leg squat with a chair behind you to limit the range of motion, lower the chair to a bench. Try a full squat, to roll on back use momentum to come up. Next step is extending one leg forward coming down slowly with control, roll back and use momentum to come back up. You might prefer coming down slowly with control, then put feet down in a squat position and press yourself up with two legs. Remember coming down in a squat is the eccentric portion of the movement and you gain lots of muscles only working on that part. Make sure you ask your <a href=\"http://www.choose2be.ca/nanaimo-personal-training/\">personal trainer</a> to help you access your form. I use the Pistol Squat and its variations in my <a href=\"http://www.choose2be.ca/nanaimo-group-fitness-classes-bootcamp-yoga-zumba/\">Bootcamp classes</a>.</p>\r\n\r\n<h3 class=\"widget-title\" style=\"text-align: center;\">Pistol Squat tutorial and variations</h3>\r\n<iframe src=\"https://www.youtube.com/embed/xK4e0Bdc6Yo\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe>\r\n<h3 class=\"widget-title\" style=\"text-align: center;\">Global Bodyweight training program</h3>\r\n<p style=\"text-align: justify;\">One of the best programs to master calisthenic movement, also call Bodyweight movement, is Global Body weight athlete program by Mike Fitch. This program is very well designed and an incredible resource to learn and evolve. It includes 75 videos and 140 exercises variations to achieve advanced movement such as: Muscle Up, Handstand Push Up, Single Arm Push Up, Single Arm Body Row, Pistol Squat, Handstand, L-sit, Human Flag, and Back Lever. If you want to have the full progression to attain a Piston Squat check this program. A big part of the program is also focused on Self Myofascia Release, Breath work, Mobility exercises and Activation exercises. I have a special promo code to save 25$ if you are interested <a href=\"http://www.choose2be.ca/product/global-bodyweight-athlete-training-program/\">click here for more information</a>.</p>\r\n<p style=\"text-align: justify;\"></p>\r\n<p style=\"text-align: justify;\">If you want to know more about pistol squat you can also check this post: <a href=\"http://rigorfitness.com/pistol-squats-benefits/\">http://rigorfitness.com/pistol-squats-benefits/</a></p>', 'Bodyweight exercise: How to do Pistol Squat Safely?', '', 'inherit', 'closed', 'closed', '', '531-revision-v1', '', '', '2017-03-02 21:09:24', '2017-03-02 21:09:24', '', 531, 'http://www.choose2be.ca/531-revision-v1/', 0, 'revision', '', 0);
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(1790, 1, '2017-03-04 22:38:03', '2017-03-04 22:38:03', '<p style=\"text-align: center;\"><strong>Tiff lost weight only by changing her mindset</strong></p>\r\n<p style=\"text-align: center;\"><strong>IT’S NOT ABOUT THE FOOD</strong></p>\r\n<p style=\"text-align: center;\"><strong><u>HOW TO LOSE WEIGHT </u></strong><strong><u>BY CHANGING YOUR MINDSET AND GAINING MENTAL STRENGTH</u></strong><strong><u>, </u></strong><strong><u>ANYONE CAN DO IT</u></strong></p>\r\n<p style=\"text-align: justify;\"><a href=\"http://www.choose2be.ca/wp-content/uploads/2016/07/Tiff-Manchester.jpg\"><img class=\"alignright wp-image-921 size-medium\" src=\"http://www.choose2be.ca/wp-content/uploads/2016/07/Tiff-Manchester-300x300.jpg\" alt=\"Mindset - Tiff Manchest - weight lost - Nanaimo - coaching\" width=\"300\" height=\"300\" /></a>This blog is written solely based on Tiff Manchester own personal experience of losing fat by gaining mental strength via self love. It has nothing to do with food; it\'s all about mindset. There is no dieting involved, no tricks and no fads. I\'m just a chick who wants to help you become happier. I\'m not selling you anything except a new way to think about yourself. (And if I can do it, so can you!)</p>\r\n\r\n<h4 style=\"text-align: center;\">I often refer to life as female ninja training.</h4>\r\n<p style=\"text-align: justify;\">Because unlike male ninjas, female ninjas don\'t use weapons to make things happen, they use the strength of their minds. Yes, they often use manipulation and coercion of others to get what they want, but hey, that\'s the job they\'ve been trained for. Point being, their awareness is so badass they can psychologically manhandle anyone.</p>\r\n<p style=\"text-align: center;\"><strong>And yours can be too, because the process of re-training your mind isn\'t hard. It just takes persistence, willpower, and faith.</strong></p>\r\nRemember: The mind is mightier than the sword. If you want different results, the first step is always to take charge of your mind, transform your mindset.\r\n<p style=\"text-align: center;\"><strong><u>Lesson #1: The way to losing weight is </u></strong>\r\n<strong><u>by losing your mind </u></strong><strong><u>(a.k.a \'Let Go\').</u></strong></p>\r\n<p style=\"text-align: justify;\">It\'s imperative to believe this if you\'re really ready to change your size. Seriously, accepting this for myself has changed my life...not just my size.</p>\r\n<p style=\"text-align: justify;\"><strong>Here\'s the truth: YOU ARE NOT WHAT YOU SAY YOU ARE!</strong>\r\nIf you think you\'re fat (and if you think fat is a bad thing), then you are bullying yourself. If you believe the negative stuff <em>other</em> people say about you, try to understand that they are just a reflection of what you\'re already telling yourself. Either way, ANY negative thought you say to yourself is completely UNTRUE. Ugly, fat, flabby, stupid, boring...absolutely ANY \'thing\' you tell yourself that makes you feel bad, or fat, simply is NOT true. Forget about a slow metabolism, thyroid issues, and bad genes.</p>\r\nNow you may disagree with this, but could it at all be possible that you secretly want to maintain these reasons to use them as excuses for not being able to lose weight?\r\n<p style=\"text-align: justify;\"><strong>Just for now, let everything you think you know...go. You can pick up your old mindset again later, if you want, but just remember this: you can\'t lose weight if you think you can\'t lose weight. </strong></p>\r\n<strong>And here\'s how I know this to be true (a lil\' back story):</strong>\r\n<p style=\"text-align: justify;\">I struggled with food my whole life. No, I never had an eating disorder and I was never very large (5\'4\" tall and on average 135-140 lb). But I still didn\'t look the way I wanted to look. I even got checked for thyroid issues, but nope, normal levels there...so I settled for being big boned with a slow metabolism. In high school I had my dieting experiments, but it always made me feel like I was about to collapse from lack of nutrition, and because I was an active person it just didn\'t suit my lifestyle. (I honestly don\'t know how people can starve themselves and still function). So for the most part I just carried on with life, not liking myself all that much and <em>always</em> comparing myself to others.</p>\r\n<p style=\"text-align: center;\"><strong>Even as a professional athlete in my twenties I had an extra layer that didn\'t seem like it was supposed to be there.</strong></p>\r\n<p style=\"text-align: justify;\">I looked in the mirror and always felt like it didn\'t truly represent me. How could I train so hard and still not change my body? I felt fit and strong...so why didn\'t I look that way?</p>\r\n<p style=\"text-align: center;\"><strong>And then, at 30, my fiancé suddenly left me after 7 years for another woman.</strong></p>\r\n<p style=\"text-align: justify;\">I was so devastated and embarrassed that I completely lost my appetite (pop-tarts were all I could manage to choke down). Instead I cried and cried and cried...and wallowed in my sorrow. I lost 10 pounds in a few weeks, and it was the easiest 10 pounds I had ever lost (at that point). But that\'s only because I <em>couldn\'t</em> eat. An then, one day (about 2 months later), I decided enough was enough and the crying had to stop.</p>\r\n<p style=\"text-align: center;\"><strong>It was time to buck up and get it together.</strong></p>\r\n<p style=\"text-align: justify;\">And that\'s when I started to gain weight at an alarming rate, even though I wasn\'t doing anything differently (I promise). I became more dumbfounded as the number on the scale continued to climb. And then obsessed with it. And with obsession comes dieting. So I diligently dieted and even hired a personal trainer I couldn\'t afford.</p>\r\n<p style=\"text-align: center;\"><strong>Even HE was dumbfounded when nothing changed.</strong></p>\r\n<p style=\"text-align: justify;\">I tried more diets, but I was so confused with what to eat and what to avoid that I became even more afraid of food than ever before. Food was the enemy, and I promptly hated myself whenever I ate, no matter what I ate. Food was the symbol for the pain and hurt I was bottling up, which means all that negative energy was locked inside of me. And so it manifested itself as fat. And the weight gain continued.</p>\r\n<p style=\"text-align: center;\"><strong>One day I went on a lark and had a session with a clairvoyant (while on a trip to Hawaii to \'heal myself\'), and she told me I had to \'let go\'. </strong></p>\r\n<p style=\"text-align: justify;\">I was like; \'great, tell me how and I\'ll do it.\' <strong>Because what does \'let go\' mean, really?  </strong>But that was all she had to say, so I was left to figure it out for myself. And in a nutshell, it just means this: drop your story. Don\'t even pinpoint what needs to stay and what needs to go, because (and trust me on this one)...IT ALL HAS TO GO. Good thoughts, bad thoughts...it\'s all the same thing. Ego. And ego is based on fear, not love. And if it\'s not God\'s love, it\'s fear.</p>\r\n<p style=\"text-align: center;\"><strong>You have to re-boot your brain, like when you erase your iPhone and set it back to as if you\'re turning it on for the very first time.</strong></p>\r\n<p style=\"text-align: center;\"><strong><u>Lesson #2: Self-Love (a.k.a time to reverse your thoughts).</u></strong></p>\r\n<p style=\"text-align: justify;\">When you hate on yourself, you\'re energetically feeding yourself hate. You are what you eat, right? If you hate flabby thighs and think about flabby thighs whenever you eat, you get flabby thighs. If you hate wrinkles and think about wrinkles when you drink alcohol, you get more wrinkles. If you believe men don\'t think you\'re attractive or endearing, men will automatically run away from you.</p>\r\n<p style=\"text-align: center;\"><strong>So instead, you have to start feeding yourself love. </strong></p>\r\nDo you know that saying; \'<em>Energy flows where attention goes\'?   </em>Well it\'s spot on.\r\n\r\n<strong>Here\'s what you do: </strong>Begin to gently wish well on yourself by remembering you are not your mistakes. Decide that you don\'t have to be a mess. Release the idea that you\'re not worthy of love.\r\n\r\n<strong>If you don\'t want to feel shame, pain, and guilt...you don\'t have to. </strong>You have free will - so choose differently. Dream a new reality while learning to love the one you\'re in (extra pounds and all).\r\n<p style=\"text-align: center;\"><strong>Practice the art of forgiveness. (Don\'t overthink it. Just do it - everywhere with everyone. Especially with your \'self\'). </strong></p>\r\nMeditate.\r\n\r\nLook in the mirror and learn to see your \'self\' in a new light. Lips, arms, eyes, legs, teeth...bit by bit and moment to moment.\r\n\r\n<strong>Give yourself all the time in the world</strong>, because it\'s the moments that count. And there are A LOT of moments in just ONE SECOND. (Meditate on <em>that</em> one).\r\n\r\nChoose new perspectives simply because they make you feel better.\r\n\r\nALLOW YOURSELF TO FEEL BETTER.\r\n\r\nFOCUS ON BEING HAPPY INSTEAD OF NEEDING TO BE RIGHT.\r\n\r\n<strong>As I began this journey, the weight immediately started to fall off.</strong>\r\n<p style=\"text-align: justify;\">I didn\'t change my diet at all. I ate regular food and tried to be healthy, but I didn\'t obsess about it. I just decided to enjoy food and see it as an ally. Food is good. It gives life, energy, and oxygen to my mind, body, and spirit. I was letting go of the self-hate, the layers of pain and guilt and misery from the break-up, from random teenage drama and who knows what else or where and how I got it. (Again, it doesn\'t matter...what matters is letting it all go). I was feeling better and definitely lighter (yes in weight, but the power of lightness within your spirit is unbelievable). I would look in the mirror and be like \'holy shit, I\'ve totally lost weight! So of course I\'d feel even better and lighter. Do you see how the change in rhythm of my thoughts began to change my body? That\'s what it means to work from the inside-out...and to let go.</p>\r\n<p style=\"text-align: center;\"><strong>Life was becoming more enjoyable. </strong></p>\r\nI started to dance. I was slowly feeding my body love and joy. I met some wonderful new people who helped to heal my relationship woes simply by being caring, loving, thoughtful friends.\r\n<p style=\"text-align: center;\"><strong>I was finally learning what that crazy lady meant when she told me to \"let go\". </strong></p>\r\n<strong>Lesson #3: Every little bit makes a difference.</strong>\r\n\r\nI wasn\'t perfect at it, but you\'d be surprised how much a little bit goes a long way. Just get focused, be consistent, and catch yourself whenever you start to go down the wrong (negative) path.\r\n<h3 style=\"text-align: center;\">BE DILIGENT WITH YOUR THOUGHTS/MINDSET</h3>\r\n<p style=\"text-align: justify;\"><strong>You have to be more aware of what you\'re thinking than <em>anything</em> else. While at your job, in your relationship, in the shower, while picking up your dog\'s poop, when waiting for the bus, at the dentist...get it?</strong></p>\r\nIt\'s been 4 years and I continue to maintain a number somewhere around 120lbs (scales are not important so I don\'t use them).\r\n\r\nI\'ve also met the man of my dreams and have manifested a bunch of other great stuff.\r\n\r\n<strong>And I\'m just getting started... ;)</strong>\r\n\r\nSo you see, it\'s not about the number. It\'s not about the food. It\'s all in your thoughts. So if you want to change your body - start by changing your mind - and this will change your life.\r\n\r\nxo Tiff\r\n\r\nTiffany Manchester is a mindset coach + angel tarot reader. A Feelgood specialist. <a href=\"http://www.followthefeelgood.com\">Sign up</a> below to get a free monthly message from the angels\r\n\r\nFollow me on instagram! - @tiffmanchester\r\n<p style=\"text-align: left;\">Check her Tiff inspirational person post <a href=\"http://www.choose2be.ca/inspirational-person-Tiff/\">here</a>.</p>', 'How to lose weight by changing your mindset and gain mental strength', '', 'inherit', 'closed', 'closed', '', '920-revision-v1', '', '', '2017-03-04 22:38:03', '2017-03-04 22:38:03', '', 920, 'http://www.choose2be.ca/920-revision-v1/', 0, 'revision', '', 0),
(1791, 1, '2017-03-05 00:19:28', '2017-03-05 00:19:28', '&nbsp;\r\n<h3 style=\"text-align: center;\">Good Posture to maintain the integrity of the spine</h3>\r\n<a href=\"http://www.choose2be.ca/wp-content/uploads/2017/02/IMG_3506.png\"><img class=\" wp-image-1782 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/02/IMG_3506-300x249.png\" alt=\"Posture - Nanaimo - standing up - feeling good - personal training - personal trainer - group classes - bootcamp - pilates - yoga nanaimo - zumba nanaimo - dance nanaimo - great posture - posture nanaimo\" width=\"214\" height=\"178\" /></a>In western medicine doctors treat the symptoms not the cause of ailments. I believe that a lot of pain and aches in the body could be prevented by checking having a balanced posture to allow the body to relies on the “right” muscle and relax the others muscle. A strong muscular-squelettique foundation will help creating more ease in the body.\r\n<h3><strong><a href=\"http://www.choose2be.ca/wp-content/uploads/2017/03/IMG_3400.png\"><img class=\"alignright wp-image-1756\" title=\"Posture - Nanaimo - standing up - feeling good - personal training - personal trainer - group classes - bootcamp - pilates - yoga nanaimo - zumba nanaimo - dance nanaimo - great posture - posture nanaimo\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/03/IMG_3400-300x257.png\" alt=\"Posture - Nanaimo - standing up - feeling good - personal training - personal trainer - group classes - bootcamp - pilates - yoga nanaimo - zumba nanaimo - dance nanaimo - great posture - posture nanaimo\" width=\"211\" height=\"181\" /></a>Have you ever heard of the terms bones stacking?</strong></h3>\r\nBones stacking as it says simply means to align bone on bone to create more strength. So basically trying to have a nice vertical line front the ankle to the ear.\r\n<h3>First lets start from the ground up.</h3>\r\n<a href=\"http://www.choose2be.ca/wp-content/uploads/2017/02/IMG_3502.jpg\"><img class=\"alignright wp-image-1781 \" title=\"Posture - Nanaimo - standing up - feeling good - personal training - personal trainer - group classes - bootcamp - pilates - yoga nanaimo - zumba nanaimo - dance nanaimo - great posture - posture nanaimo\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/02/IMG_3502-240x300.jpg\" alt=\"Posture - Nanaimo - standing up - feeling good - personal training - personal trainer - group classes - bootcamp - pilates - yoga nanaimo - zumba nanaimo - dance nanaimo - great posture - posture nanaimo\" width=\"154\" height=\"193\" /></a>You should stand feet hip width apart with the weight equally distributed on both feet. To push this even further, try to feel equal weight at the base of the big toe, pinky toe and heel. If it helps try to visualize a triangle that links theses 3 points under the feet. If you are bare foot or if your shoe allows you to, lift all the toes up, spread them, put them back down. You can try to shift the bodyweight forward and back from the toes to the heel and also side to side before finding that perfect place where the weight is evenly distributed. <a href=\"http://www.choose2be.ca/wp-content/uploads/2017/02/IMG_3503.jpg\"><img class=\" wp-image-1780 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/02/IMG_3503-300x169.jpg\" alt=\"Posture - Nanaimo - standing up - feeling good - personal training - personal trainer - group classes - bootcamp - pilates - yoga nanaimo - zumba nanaimo - dance nanaimo - great posture - posture nanaimo\" width=\"141\" height=\"80\" /></a>As you will experience there is constant shift and adjustment happening to keep this position. Don’t expect your posture to be a static position but more a constant awareness of alignment, engagement and relaxation of the right muscles. You can also try to grab something with the toes to help lift the arch of the feet.\r\n<a href=\"http://www.choose2be.ca/wp-content/uploads/2017/02/IMG_3508.jpg\"><img class=\" wp-image-1778 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/02/IMG_3508-300x291.jpg\" alt=\"Posture - Nanaimo - standing up - feeling good - personal training - personal trainer - group classes - bootcamp - pilates - yoga nanaimo - zumba nanaimo - dance nanaimo - great posture - posture nanaimo\" width=\"252\" height=\"244\" /></a>Then start making you way up the leg, stop at your knees. Are your knees locked? Make sure you keep your knees soft. A lot of women hyperextend their legs. That hyperextension can create lots of tension in the lower back. Feel the connection between knee and lower back. When you slightly bend the knee, you can more easily place the pelvis in a neutral position, elongating the lower back. That is not possible to do if you lock your knee. Also make sure that your knee align with your second toe.\r\n<a href=\"http://www.choose2be.ca/wp-content/uploads/2017/02/IMG_3511.jpg\"><img class=\" wp-image-1783 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/02/IMG_3511-300x195.jpg\" alt=\"Posture - Nanaimo - standing up - feeling good - personal training - personal trainer - group classes - bootcamp - pilates - yoga nanaimo - zumba nanaimo - dance nanaimo - great posture - posture nanaimo\" width=\"248\" height=\"161\" /></a>From there keep coming up the leg to the pelvis. Placing the pelvis in a neutral position. The easier way to understand this is if you pretend your pelvis is a bowl of water. You want to make sure the bowl is not leaking forward, neither backward but to make sure that the bowl stays even without spilling. You can try to point the tailbone down, engaging lower abs, while keeping the glutes relaxed. Then bringing the rib cage down, engaging upper abs. Feeling the air filling the rib cage sideways and back instead of just pushing it forward when you breathe in.\r\n<a href=\"http://www.choose2be.ca/wp-content/uploads/2017/03/imgres.jpg\"><img class=\"size-medium wp-image-1784 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/03/imgres-300x168.jpg\" alt=\"Posture - Nanaimo - standing up - feeling good - personal training - personal trainer - group classes - bootcamp - pilates - yoga nanaimo - zumba nanaimo - dance nanaimo - great posture - posture nanaimo\" width=\"300\" height=\"168\" /></a>Roll shoulders up, back &amp; down to create an opening in the upper chest. Something that helps me to have a nice posture is to roll my shoulders back, turning the palms of my hands forward, feeling the upper back muscles firing. Then releasing the palms of my hands toward my body in a neutral position while maintaining my upper body externally rotated.\r\n\r\n<a href=\"http://www.choose2be.ca/wp-content/uploads/2017/03/imgres-1.jpg\"><img class=\" wp-image-1785 alignleft\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/03/imgres-1.jpg\" alt=\"Posture - Nanaimo - standing up - feeling good - personal training - personal trainer - group classes - bootcamp - pilates - yoga nanaimo - zumba nanaimo - dance nanaimo - great posture - posture nanaimo\" width=\"144\" height=\"104\" /></a> <a href=\"http://www.choose2be.ca/wp-content/uploads/2017/03/imgres-1-1.jpg\"><img class=\"size-medium wp-image-1786 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/03/imgres-1-1.jpg\" alt=\"\" width=\"188\" height=\"115\" /></a>Last piece of the posture is the head. So many of us are so much in our head thinking, that we forget our head placement. So many of us feel tension in the upper back and neck area because our head is often in a forward position. To help bring it back, place ear above shoulder, try to tuck the chin in. You might need to exaggerate it at first, like if you were trying to create a double chin. Finally trying to extend from the top of the head.\r\nTry to commit to do a posture check many times a day. If you do that for a while it will become like automatic. It will help you to engage the right muscles and relax the ones that might be over used without really needing them. It might prevent problems that might come overtime from having a poor posture.\r\nEven while sitting the same check applies. Just having feet flat on the floor instead.\r\nSo to wrap this up, stand tall, weight on both feet, knees unlocked, pelvis neutral, rib cage in, shoulders roll back and finally chin tuck in to have ear above shoulder.\r\nFrom there nice deep mindful breath. Enjoy!\r\n\r\n<a href=\"http://www.choose2be.ca/wp-content/uploads/2017/02/IMG_3504.jpg\"><img class=\"alignnone wp-image-1779\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/02/IMG_3504-153x300.jpg\" alt=\"\" width=\"109\" height=\"214\" /></a> <a href=\"http://www.choose2be.ca/wp-content/uploads/2017/02/IMG_3507.jpg\"><img class=\"alignnone wp-image-1776\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/02/IMG_3507-300x258.jpg\" alt=\"\" width=\"251\" height=\"216\" /></a>  <a href=\"http://www.choose2be.ca/wp-content/uploads/2017/02/IMG_3505.jpg\"><img class=\"alignnone wp-image-1774\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/02/IMG_3505-193x300.jpg\" alt=\"Posture - Nanaimo - standing up - feeling good - personal training - personal trainer - group classes - bootcamp - pilates - yoga nanaimo - zumba nanaimo - dance nanaimo - great posture - posture nanaimo\" width=\"143\" height=\"222\" /></a>', 'How to do a posture check? What a perfect posture looks like?', '', 'inherit', 'closed', 'closed', '', '1749-revision-v1', '', '', '2017-03-05 00:19:28', '2017-03-05 00:19:28', '', 1749, 'http://www.choose2be.ca/1749-revision-v1/', 0, 'revision', '', 0),
(1793, 1, '2017-03-05 02:57:06', '2017-03-05 02:57:06', '<h3 style=\"text-align: center;\">Good Posture to maintain the integrity of the spine</h3>\r\n<a href=\"http://www.choose2be.ca/wp-content/uploads/2017/02/IMG_3506.png\"><img class=\" wp-image-1782 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/02/IMG_3506-300x249.png\" alt=\"Posture - Nanaimo - standing up - feeling good - personal training - personal trainer - group classes - bootcamp - pilates - yoga nanaimo - zumba nanaimo - dance nanaimo - great posture - posture nanaimo\" width=\"214\" height=\"178\" /></a>In western medicine doctors treat the symptoms not the cause of ailments. I believe that a lot of pain and aches in the body could be prevented by checking having a balanced posture to allow the body to relies on the “right” muscle and relax the others muscle. A strong muscular-squelettique foundation will help creating more ease in the body.\r\n<h3><strong><a href=\"http://www.choose2be.ca/wp-content/uploads/2017/03/IMG_3400.png\"><img class=\"alignright wp-image-1756\" title=\"Posture - Nanaimo - standing up - feeling good - personal training - personal trainer - group classes - bootcamp - pilates - yoga nanaimo - zumba nanaimo - dance nanaimo - great posture - posture nanaimo\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/03/IMG_3400-300x257.png\" alt=\"Posture - Nanaimo - standing up - feeling good - personal training - personal trainer - group classes - bootcamp - pilates - yoga nanaimo - zumba nanaimo - dance nanaimo - great posture - posture nanaimo\" width=\"211\" height=\"181\" /></a>Have you ever heard of the terms bones stacking?</strong></h3>\r\nBones stacking as it says simply means to align bone on bone to create more strength. So basically trying to have a nice vertical line front the ankle to the ear.\r\n<h3>First lets start from the ground up.</h3>\r\n<a href=\"http://www.choose2be.ca/wp-content/uploads/2017/02/IMG_3502.jpg\"><img class=\"alignright wp-image-1781 \" title=\"Posture - Nanaimo - standing up - feeling good - personal training - personal trainer - group classes - bootcamp - pilates - yoga nanaimo - zumba nanaimo - dance nanaimo - great posture - posture nanaimo\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/02/IMG_3502-240x300.jpg\" alt=\"Posture - Nanaimo - standing up - feeling good - personal training - personal trainer - group classes - bootcamp - pilates - yoga nanaimo - zumba nanaimo - dance nanaimo - great posture - posture nanaimo\" width=\"154\" height=\"193\" /></a>You should stand feet hip width apart with the weight equally distributed on both feet. To push this even further, try to feel equal weight at the base of the big toe, pinky toe and heel. If it helps try to visualize a triangle that links theses 3 points under the feet. If you are bare foot or if your shoe allows you to, lift all the toes up, spread them, put them back down. You can try to shift the bodyweight forward and back from the toes to the heel and also side to side before finding that perfect place where the weight is evenly distributed. <a href=\"http://www.choose2be.ca/wp-content/uploads/2017/02/IMG_3503.jpg\"><img class=\" wp-image-1780 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/02/IMG_3503-300x169.jpg\" alt=\"Posture - Nanaimo - standing up - feeling good - personal training - personal trainer - group classes - bootcamp - pilates - yoga nanaimo - zumba nanaimo - dance nanaimo - great posture - posture nanaimo\" width=\"141\" height=\"80\" /></a>As you will experience there is constant shift and adjustment happening to keep this position. Don’t expect your posture to be a static position but more a constant awareness of alignment, engagement and relaxation of the right muscles. You can also try to grab something with the toes to help lift the arch of the feet.\r\n<a href=\"http://www.choose2be.ca/wp-content/uploads/2017/02/IMG_3508.jpg\"><img class=\" wp-image-1778 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/02/IMG_3508-300x291.jpg\" alt=\"Posture - Nanaimo - standing up - feeling good - personal training - personal trainer - group classes - bootcamp - pilates - yoga nanaimo - zumba nanaimo - dance nanaimo - great posture - posture nanaimo\" width=\"252\" height=\"244\" /></a>Then start making you way up the leg, stop at your knees. Are your knees locked? Make sure you keep your knees soft. A lot of women hyperextend their legs. That hyperextension can create lots of tension in the lower back. Feel the connection between knee and lower back. When you slightly bend the knee, you can more easily place the pelvis in a neutral position, elongating the lower back. That is not possible to do if you lock your knee. Also make sure that your knee align with your second toe.\r\n<a href=\"http://www.choose2be.ca/wp-content/uploads/2017/02/IMG_3511.jpg\"><img class=\" wp-image-1783 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/02/IMG_3511-300x195.jpg\" alt=\"Posture - Nanaimo - standing up - feeling good - personal training - personal trainer - group classes - bootcamp - pilates - yoga nanaimo - zumba nanaimo - dance nanaimo - great posture - posture nanaimo\" width=\"248\" height=\"161\" /></a>From there keep coming up the leg to the pelvis. Placing the pelvis in a neutral position. The easier way to understand this is if you pretend your pelvis is a bowl of water. You want to make sure the bowl is not leaking forward, neither backward but to make sure that the bowl stays even without spilling. You can try to point the tailbone down, engaging lower abs, while keeping the glutes relaxed. Then bringing the rib cage down, engaging upper abs. Feeling the air filling the rib cage sideways and back instead of just pushing it forward when you breathe in.\r\n<a href=\"http://www.choose2be.ca/wp-content/uploads/2017/03/imgres.jpg\"><img class=\"size-medium wp-image-1784 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/03/imgres-300x168.jpg\" alt=\"Posture - Nanaimo - standing up - feeling good - personal training - personal trainer - group classes - bootcamp - pilates - yoga nanaimo - zumba nanaimo - dance nanaimo - great posture - posture nanaimo\" width=\"300\" height=\"168\" /></a>Roll shoulders up, back &amp; down to create an opening in the upper chest. Something that helps me to have a nice posture is to roll my shoulders back, turning the palms of my hands forward, feeling the upper back muscles firing. Then releasing the palms of my hands toward my body in a neutral position while maintaining my upper body externally rotated.\r\n\r\n<a href=\"http://www.choose2be.ca/wp-content/uploads/2017/03/imgres-1.jpg\"><img class=\" wp-image-1785 alignleft\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/03/imgres-1.jpg\" alt=\"Posture - Nanaimo - standing up - feeling good - personal training - personal trainer - group classes - bootcamp - pilates - yoga nanaimo - zumba nanaimo - dance nanaimo - great posture - posture nanaimo\" width=\"144\" height=\"104\" /></a> <a href=\"http://www.choose2be.ca/wp-content/uploads/2017/03/imgres-1-1.jpg\"><img class=\"size-medium wp-image-1786 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/03/imgres-1-1.jpg\" alt=\"\" width=\"188\" height=\"115\" /></a>Last piece of the posture is the head. So many of us are so much in our head thinking, that we forget our head placement. So many of us feel tension in the upper back and neck area because our head is often in a forward position. To help bring it back, place ear above shoulder, try to tuck the chin in. You might need to exaggerate it at first, like if you were trying to create a double chin. Finally trying to extend from the top of the head.\r\nTry to commit to do a posture check many times a day. If you do that for a while it will become like automatic. It will help you to engage the right muscles and relax the ones that might be over used without really needing them. It might prevent problems that might come overtime from having a poor posture.\r\nEven while sitting the same check applies. Just having feet flat on the floor instead.\r\nSo to wrap this up, stand tall, weight on both feet, knees unlocked, pelvis neutral, rib cage in, shoulders roll back and finally chin tuck in to have ear above shoulder.\r\nFrom there nice deep mindful breath. Enjoy!\r\n\r\n<a href=\"http://www.choose2be.ca/wp-content/uploads/2017/02/IMG_3504.jpg\"><img class=\"alignnone wp-image-1779\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/02/IMG_3504-153x300.jpg\" alt=\"\" width=\"109\" height=\"214\" /></a> <a href=\"http://www.choose2be.ca/wp-content/uploads/2017/02/IMG_3507.jpg\"><img class=\"alignnone wp-image-1776\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/02/IMG_3507-300x258.jpg\" alt=\"\" width=\"251\" height=\"216\" /></a>  <a href=\"http://www.choose2be.ca/wp-content/uploads/2017/02/IMG_3505.jpg\"><img class=\"alignnone wp-image-1774\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/02/IMG_3505-193x300.jpg\" alt=\"Posture - Nanaimo - standing up - feeling good - personal training - personal trainer - group classes - bootcamp - pilates - yoga nanaimo - zumba nanaimo - dance nanaimo - great posture - posture nanaimo\" width=\"143\" height=\"222\" /></a>', 'How to do a posture check? What a perfect posture looks like?', '', 'inherit', 'closed', 'closed', '', '1749-revision-v1', '', '', '2017-03-05 02:57:06', '2017-03-05 02:57:06', '', 1749, 'http://www.choose2be.ca/1749-revision-v1/', 0, 'revision', '', 0),
(1794, 1, '2017-03-05 03:01:47', '2017-03-05 03:01:47', '<h3 style=\"text-align: center;\">How can I lose fat and weight? How can I tone my body? How can I have more energy throughout the day? What should I eat before and after a workout?</h3>\r\n<p style=\"text-align: left;\">The topic of this post will be about eating the right food at the right time. Feeding your body properly before and after a workout is essential for burning calories from fat, keeping your energy up, building lean muscle and speeding recovery so you can train again. There are many opinions as to what you can eat before, during and after your workouts. It’s important to realize that these are general guidelines. We have different digestive systems and it also depends on what kind of workout you’re doing and how long is our workout. Know that what you put in your body (nutrition) is as important as you what you do with your body (exercise). This post is about food, but let’s not forgot the important of staying hydrate properly during the day. Make sure you keep your body hydrated with water.</p>\r\n\r\n<h3 style=\"text-align: center;\"><strong>The Importance of Eating Before Your Workout</strong></h3>\r\n<p style=\"text-align: left;\">Some people believe that working out on an empty stomach can burn more fat; research shows the body burns the same amount of fat whether you eat before or not. However, you can actually cause muscle loss if you regularly work out on an empty stomach. Here\'s why: When you\'re hungry, your body goes into survival mode and draws protein from muscle instead of from your kidneys and liver, where the body normally looks for protein. When this happens, you lose muscle mass, which can ultimately slow your metabolism and make it harder for you to lose weight. Plus, if you exercise on an empty stomach, you\'re not giving yourself the fuel you need to power through an intense training session. Not giving proper fuel to your body before a workout is like “driving a car on empty,” You also might not have enough energy to maximize your workout and you limit your ability to burn calories.”</p>\r\n\r\n<h3 style=\"text-align: center;\">What to Eat Before Your Workout</h3>\r\nThe best pre-workout food contains some form of complex carbohydrate and a protein. Carbohydrates are digested faster than fat or protein, this is important, as eating too much fat or protein or even a large-carb meal within two hours before a workout will drive blood flow to the stomach, not the muscles. Carbohydrates are rapidly used up during a workout, leaving fat as the fuel the body will burn once the workout gets started. Avoid saturated fats and even a lot of healthy protein — because these types of fuels digest slower in your stomach and take away oxygen and energy-delivering blood from your muscles “The key is to consume easily digested carbohydrates, so you don’t feel sluggish.” Here are some of my favorite snacks to keep me energized during my workout without weighing me down.\r\n<ul>\r\n 	<li>Banana with almond butter (2 tablespoons)</li>\r\n 	<li>Multi-grain crackers (10) with hummus (3 tablespoons)</li>\r\n 	<li>Apple and walnuts (1/4 cup)</li>\r\n</ul>\r\n<h3 style=\"text-align: center;\">The Importance of Eating After Your Workout</h3>\r\nDuring exercise, your body uses the fuel stored in your muscles known as glycogen for energy. After workout, your muscles are depleted of their glycogen stores and broken down. Eating (or drinking) something that combines protein and carbohydrates 30 minutes to an hour after your workout refills energy stores, builds and repairs your muscles that were broken down, and helps keep your metabolism burning strong. Research shows that your body\'s ability to refill muscle stores decreases by 50 percent if you wait to eat just two hours after your workout compared to eating right away after your workout.\r\n<h3 style=\"text-align: center;\">What to Eat After Your Workout</h3>\r\nAccording to the Journal of the International Society of Sports Medicine, consuming protein and a little carbohydrate is best immediately after exercise. Here are the foods I eat after my training sessions to help speed up recovery, maximize exercise benefits, and help maintain lean muscle to aid in weight loss.\r\n<ul>\r\n 	<li>Protein shake made with half of a banana, one scoop of protein powder, almond milk, and hemp seeds (excellent protein source)</li>\r\n 	<li>Salad with roasted chickpeas (1/2 cup), light olive oil and vinegar</li>\r\n 	<li>Sautéed or steamed vegetables (1 cup) with non-GMO tofu (1/2 cup)</li>\r\n 	<li>Quinoa bowl (1 cup) with black berries (1 cup) and pecans (1/4 cup)</li>\r\n 	<li>Sprouted multi-grain bread (2 slices) with raw peanut butter (2 tablespoons) and honey</li>\r\n 	<li>Burrito with beans (1/2 cup), brown rice (1/2 cup), guacamole (2 tablespoons), and salsa</li>\r\n 	<li>Quarter cup of sliced grapes mixed into half a cup of cottage cheese</li>\r\n 	<li>Quarter cup of blueberries mixed with half a cup of yogurt</li>\r\n</ul>', 'What to eat before and after a workout? Eating right food right time', '', 'inherit', 'closed', 'closed', '', '1751-revision-v1', '', '', '2017-03-05 03:01:47', '2017-03-05 03:01:47', '', 1751, 'http://www.choose2be.ca/1751-revision-v1/', 0, 'revision', '', 0),
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(1799, 1, '2017-03-07 05:12:47', '2017-03-07 05:12:47', '', 'new blog post', '', 'inherit', 'open', 'closed', '', 'new-blog-post', '', '', '2017-03-07 05:12:47', '2017-03-07 05:12:47', '', 1751, 'http://www.choose2be.ca/wp-content/uploads/2017/03/new-blog-post.docx', 0, 'attachment', 'application/vnd.openxmlformats-officedocument.wordprocessingml.document', 0),
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(1807, 1, '2017-03-07 05:19:54', '2017-03-07 05:19:54', '', 'images-4', '', 'inherit', 'open', 'closed', '', 'images-4-3', '', '', '2017-03-07 05:20:01', '2017-03-07 05:20:01', '', 1751, 'http://www.choose2be.ca/wp-content/uploads/2017/03/images-4-1.jpg', 0, 'attachment', 'image/jpeg', 0),
(1808, 1, '2017-03-07 05:21:21', '2017-03-07 05:21:21', '<h3 style=\"text-align: center;\">How can I lose fat and weight? How can I tone my body? How can I have more energy throughout the day? What should I eat before and after a workout?</h3>\r\n<p style=\"text-align: left;\"><a href=\"http://www.choose2be.ca/wp-content/uploads/2017/03/images.jpg\"><img class=\"size-full wp-image-1801 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/03/images.jpg\" alt=\"workout - eating - Nanaimo - personal training - nanaimo group classes - nutrition nanaimo - holistic nutrition - weight loss Nanaimo - plant based eating - before workout - after workout\" width=\"275\" height=\"183\" /></a>The topic of this post will be about eating the right food at the right time. Feeding your body properly before and after a workout is essential for burning calories from fat, keeping your energy up, building lean muscle and speeding recovery so you can train again. There are many opinions as to what you can eat before, during and after your workouts. It’s important to realize that these are general guidelines. We have different digestive systems and it also depends on what kind of workout you’re doing and how long is our workout. Know that what you put in your body (nutrition) is as important as you what you do with your body (exercise). This post is about food, but let’s not forgot the important of staying hydrate properly during the day. Make sure you keep your body hydrated with water.</p>\r\n\r\n<h3 style=\"text-align: center;\"><strong>The Importance of Eating Before Your Workout</strong></h3>\r\n<p style=\"text-align: left;\"><a href=\"http://www.choose2be.ca/wp-content/uploads/2017/03/imgres-3.jpg\"><img class=\" wp-image-1805 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/03/imgres-3.jpg\" alt=\"workout - eating - Nanaimo - personal training - nanaimo group classes - nutrition nanaimo - holistic nutrition - weight loss Nanaimo - plant based eating - before workout - after workout\" width=\"186\" height=\"186\" /></a>Some people believe that working out on an empty stomach can burn more fat; research shows the body burns the same amount of fat whether you eat before or not. However, you can actually cause muscle loss if you regularly work out on an empty stomach. Here\'s why: When you\'re hungry, your body goes into survival mode and draws protein from muscle instead of from your kidneys and liver, where the body normally looks for protein. When <a href=\"http://www.choose2be.ca/wp-content/uploads/2017/03/imgres.png\"><img class=\" wp-image-1806 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/03/imgres.png\" alt=\"workout - eating - Nanaimo - personal training - nanaimo group classes - nutrition nanaimo - holistic nutrition - weight loss Nanaimo - plant based eating - before workout - after workout\" width=\"216\" height=\"137\" /></a>this happens, you lose muscle mass, which can ultimately slow your metabolism and make it harder for you to lose weight. Plus, if you exercise on an empty stomach, you\'re not giving yourself the fuel you need to power through an intense training session. Not giving proper fuel to your body before a workout is like “driving a car on empty,” You also might not have enough energy to maximize your workout and you limit your ability to burn calories.”</p>\r\n\r\n<h3 style=\"text-align: center;\">What to Eat Before Your Workout</h3>\r\n<a href=\"http://www.choose2be.ca/wp-content/uploads/2017/03/images-1.jpg\"><img class=\"size-full wp-image-1802 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/03/images-1.jpg\" alt=\"workout - eating - Nanaimo - personal training - nanaimo group classes - nutrition nanaimo - holistic nutrition - weight loss Nanaimo - plant based eating - before workout - after workout\" width=\"245\" height=\"206\" /></a>The best pre-workout food contains some form of complex carbohydrate and a protein. Carbohydrates are digested faster than fat or protein, this is important, as eating too much fat or protein or even a large-carb meal within two hours before a workout will drive blood flow to the stomach, not the muscles. Carbohydrates are rapidly used up during a workout, leaving fat as the fuel the body will burn once the workout gets started. Avoid saturated fats and even a lot of healthy protein — because these types of fuels digest slower in your stomach and take away oxygen and energy-delivering blood from your muscles “The key is to consume easily digested carbohydrates, so you don’t feel sluggish.” Here are some of my favorite snacks to keep me energized during my workout without weighing me down.\r\n<ul>\r\n 	<li>Banana with almond butter (2 tablespoons)</li>\r\n 	<li>Multi-grain crackers (10) with hummus (3 tablespoons)</li>\r\n 	<li>Apple and walnuts (1/4 cup)</li>\r\n</ul>\r\n<h3 style=\"text-align: center;\">The Importance of Eating After Your Workout</h3>\r\n<a href=\"http://www.choose2be.ca/wp-content/uploads/2017/03/imgres-1-2.jpg\"><img class=\"size-full wp-image-1804 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/03/imgres-1-2.jpg\" alt=\"workout - eating - Nanaimo - personal training - nanaimo group classes - nutrition nanaimo - holistic nutrition - weight loss Nanaimo - plant based eating - before workout - after workout\" width=\"225\" height=\"225\" /></a>During exercise, your body uses the fuel stored in your muscles known as glycogen for energy. After workout, your muscles are depleted of their glycogen stores and broken down. Eating (or drinking) something that combines protein and carbohydrates 30 minutes to an hour after your workout refills energy stores, builds and repairs your muscles that were broken down, and helps keep your metabolism burning strong. Research shows that your body\'s ability to refill muscle stores decreases by 50 percent if you wait to eat just two hours after your workout compared to eating right away after your workout.\r\n<h3 style=\"text-align: center;\">What to Eat After Your Workout</h3>\r\n<a href=\"http://www.choose2be.ca/wp-content/uploads/2017/03/imgres-2.jpg\"><img class=\"wp-image-1803 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/03/imgres-2-300x156.jpg\" alt=\"workout - eating - Nanaimo - personal training - nanaimo group classes - nutrition nanaimo - holistic nutrition - weight loss Nanaimo - plant based eating - before workout - after workout\" width=\"217\" height=\"113\" /></a>According to the Journal of the International Society of Sports Medicine, consuming protein and a little carbohydrate is best immediately after exercise. Here are the foods I eat after my training sessions to help speed up recovery, maximize exercise benefits, and help maintain lean muscle to aid in weight loss.\r\n<ul>\r\n 	<li>Protein shake made with half of a banana, one scoop of protein powder, almond milk, and hemp seeds (excellent protein source)</li>\r\n 	<li>Salad with roasted chickpeas (1/2 cup), light olive oil and vinegar</li>\r\n 	<li>Sautéed or steamed vegetables (1 cup) with non-GMO tofu (1/2 cup)</li>\r\n 	<li>Quinoa bowl (1 cup) with black berries (1 cup) and pecans (1/4 cup)</li>\r\n 	<li>Sprouted multi-grain bread (2 slices) with raw peanut butter (2 tablespoons) and honey</li>\r\n 	<li>Burrito with beans (1/2 cup), brown rice (1/2 cup), guacamole (2 tablespoons), and salsa</li>\r\n 	<li>Quarter cup of sliced grapes mixed into half a cup of cottage cheese</li>\r\n 	<li>Quarter cup of blueberries mixed with half a cup of yogurt</li>\r\n</ul>', 'What to eat before and after a workout? 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INSERT INTO `wp_posts` (`ID`, `post_author`, `post_date`, `post_date_gmt`, `post_content`, `post_title`, `post_excerpt`, `post_status`, `comment_status`, `ping_status`, `post_password`, `post_name`, `to_ping`, `pinged`, `post_modified`, `post_modified_gmt`, `post_content_filtered`, `post_parent`, `guid`, `menu_order`, `post_type`, `post_mime_type`, `comment_count`) VALUES
(1810, 1, '2017-03-07 05:26:25', '2017-03-07 05:26:25', '<header class=\"entry-header\">\r\n<h3 class=\"entry-title\" style=\"text-align: center;\">Why do I want to feature an inspirational person in my newsletter?</h3>\r\n</header>\r\n<div class=\"entry-content\"><header class=\"entry-header\"></header>\r\n<div class=\"entry-content\">\r\n<p style=\"text-align: justify;\">I want to feature people like Leigh-Ann who have crossed my path and touched my life, inspiring me toward greatness. Too many of us fail to see greatness in ourselves. Somehow, it doesn’t seem to matter what we have achieved; we often need others to point out to us how we excel. People display “greatness” by their attitude, their lifestyle, their choices, their actions… I want to recognize the people in my life who lead by example.</p>\r\n\r\n<h3 class=\"widget-title\" style=\"text-align: center;\">How did I meet Leigh-Ann?</h3>\r\n<a href=\"http://www.choose2be.ca/wp-content/uploads/2017/03/IMG_3499.jpg\"><img class=\"size-medium wp-image-1760 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/03/IMG_3499-225x300.jpg\" alt=\"Leigh-Anne - fitness Nanaimo - Weight training Nanaimo - weight training -fitness - Bodybuilding Nanaimo - Inspirational person - Pro figure Nanaimo - fitness competition Nanaimo\" width=\"225\" height=\"300\" /></a>I’ve met Leigh-Ann while going to Can Fit Pro conference in Vancouver in December. I took the first ferry and saw someone that I knew that was with her. At first I was a bit intimidate by her beauty and strong physique but she definitely sweet talked me, lol. Often we can judge people by their appearance, thinking they are superficial, but we don’t know their story. Leigh-Ann story is amazing, she is a strong woman inside out. She is a role model and has so much to offer to other. She strikes me as a down to earth, strong, beautiful, open-minded, perseverant woman. Big congratulation to Leigh-Ann, she just became N.P.A.A. Pro in the fitness model category. Enjoy reading!\r\n\r\n<strong><span style=\"font-size: large;\">What motivates you to exercise?</span></strong>\r\n<a href=\"http://www.choose2be.ca/wp-content/uploads/2017/03/FullSizeRender.jpg\"><img class=\"size-medium wp-image-1758 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/03/FullSizeRender-179x300.jpg\" alt=\"Leigh-Anne - fitness Nanaimo - Weight training Nanaimo - weight training -fitness - Bodybuilding Nanaimo - Inspirational person - Pro figure Nanaimo - fitness competition Nanaimo\" width=\"179\" height=\"300\" /></a><span style=\"font-size: large;\">When I work out, I feel this amazing sense of strength, both mentally and physically, it empowers me and helps me center myself. Being in the gym, pushing forward, gives me this natural high that I can’t seem to find anywhere else. Fitness has changed my life in so many ways. It’s enabled me to achieve goals that I could never have imagined reaching. The gym is definitely my church. I am so grateful for the fitness family that I’ve been adopted into. The support and friends that I have made in the gym, have been so positive and have always helped lift me up. I am definitely inspired to help others in return. I love it when people come up to me and let me know I have inspired them when they’ve wanted to quit! I believe that working out is eighty percent mental and twenty percent physical, it’s all in your head. If you think you can or you think you can’t, you’re absolutely right!</span>\r\n\r\n<strong><span style=\"font-size: large;\">My favorite exercise in the gym:</span></strong>\r\n<a href=\"http://www.choose2be.ca/wp-content/uploads/2017/03/IMG_3496.jpg\"><img class=\"size-medium wp-image-1747 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/03/IMG_3496-130x300.jpg\" alt=\"Leigh-Anne - fitness Nanaimo - Weight training Nanaimo - weight training -fitness - Bodybuilding Nanaimo - Inspirational person - Pro figure Nanaimo - fitness competition Nanaimo\" width=\"130\" height=\"300\" /></a>That would have to be lifting free weights. I love the empowering feeling of strength I get from lifting. I find most women have the misconception that to loose weight they should do cardio. Although cardio is great! You actually burn more calories with more muscle at resting periods. Meaning, while you are sleeping, you are actually burning double the calories if you put in a solid workout before. I also believe you don’t have to look masculine with muscle. Maybe it’s just me, but I don’t think I look manly at all when competing with a shiny bikini, spray tan and the long nails. I believe you can look very feminine with having a lot of muscle as a woman. I also love incorporating hot yoga into my routine. Starting my day with an early 6:30 a.m. class really centers me and helps me stay focused so I can channel all my energy in the right direction.\r\n\r\n<strong><span style=\"font-size: large;\">My Biggest accomplishment:</span></strong>\r\nThe greatest achievement as of late would be receiving my N.P.A.A. Pro Card in the fitness model category. Becoming a professional bodybuilder hasn’t been easy. Doing my first competition 5 years ago in Kelowna took a lot of nerve, but I would have to tell you, I am now addicted.\r\n\r\n<strong><span style=\"font-size: large;\">What is my superpower:</span></strong>\r\n<a href=\"http://www.choose2be.ca/wp-content/uploads/2017/03/Leigh-Ann.jpg\"><img class=\"size-full wp-image-1766 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/03/Leigh-Ann.jpg\" alt=\"Leigh-Anne - fitness Nanaimo - Weight training Nanaimo - weight training -fitness - Bodybuilding Nanaimo - Inspirational person - Pro figure Nanaimo - fitness competition Nanaimo\" width=\"160\" height=\"160\" /></a>Well I definitely don’t feel like I have a superpower all the time. Working out in the gym always has its ups and downs. It is what you do with those downs that defines you. It’s a lot like life in general, you have a down, you can stay down, be depressed got get back up and push yourself through it. I believe anybody can achieve their goals in the gym. We all just have to beat our own self limiting thoughts. Planting positive seeds, being proactive and telling yourself you can is ninety percent of the work in the gym. I find having a likeminded great group of positive friends is a great catalyst which helps push me through. If you have people in your life that are positive and always telling you that you can, chances are you’re going to do it. I love positive energy, I enjoy encouraging others including my eight year old son, not to give up if you want to be good at something. It takes failures to succeed in this life. So many times I’ve wanted to quit before a competition. I would have a mini meltdown but then I would remind myself of what I would tell my son. I love coming home to him seeing me with new trophies, it’s priceless. To show him that if you don’t give up, you can accomplish anything. When I’m feeling down and want to give in, he always reminds me that “no matter how hard it gets, if you want to accomplish your goals, you can’t quit!”\r\n\r\n<strong><span style=\"font-size: large;\">Favorite dish:</span></strong>\r\nWell I love creating my own masterpieces in the kitchen. Since embarking on this bodybuilding adventure, I have really turned my diet around. What you eat is so important as to what you’re going to get as your striving for it. I’ve become quite the mad scientist in the kitchen. I’m big on egg whites, salmon, seeds, veggies, oatmeal and I make various dishes with all the above. I really enjoy taking a recipe and turning it into a healthy one. Pumpkin pie with an almond crust or as crazy as it sounds pizza into cauliflower crust pizza. “If it’s not green, it’s not clean!” Protein balls are always fun, quick, easy and they always get better with different twists. They are always very easy to bring with you on the go so that you don’t have to eat any of that unhealthy fast food in desperation.\r\n\r\n<span style=\"font-size: large;\"><strong>Favorite Cheat:</strong> </span>\r\nI think when you stat leading a healthy lifestyle you really don’t crave sugars or unhealthy oils etc. When you feel so good in eating healthy you really feel the effects when you don’t eat healthy. You have to balance everything, I would say if I do cheat sometimes I love to have that sinful sushi with tempura and sauces with a glass of red wine. So yummy, but hold the white rice please. I only do brown.\r\n\r\n<strong><span style=\"font-size: large;\">Goals and dreams:</span></strong>\r\n<a href=\"http://www.choose2be.ca/wp-content/uploads/2017/03/17021465_10154905784880196_9025217456312163918_n.jpg\"><img class=\"size-medium wp-image-1809 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/03/17021465_10154905784880196_9025217456312163918_n-168x300.jpg\" alt=\"Leigh-Ann - fitness Nanaimo - Weight training Nanaimo - weight training -fitness - Bodybuilding Nanaimo - Inspirational person - Pro figure Nanaimo - fitness competition Nanaimo\" width=\"168\" height=\"300\" /></a>Well like I said I find eighty percent of the work in the gym is your mind. I think the rest becomes a lot easier when you find your inner strength. For that you need to work on your mind as much as your body. In 2017 I want to practice meditation more and being mindful. Do more in personal development and practice more on being centered. Outdoor adventures are great with friends, I really love being in nature, it’s such a positive feed for the body, mind and soul. I would also like to compete in April for my Pro card Elite or go to do a competition in the United States for I.F.B.B. In doing that I love helping others go through their challenges of doing their first competition. We have a great group of girls that go to these competitions together. A lot of times I feel I wouldn’t have been able to compete without them. The support I’ve received from the bodybuilding community is awesome. We are not competitive with each other, we travel together, tan, eat, etc. Our little family, helping one another and sharing big memories together in our lives.\r\n\r\n<strong><span style=\"font-size: large;\">Advice for newbies:</span></strong>\r\nMake a clear goal, visualize it and know why you are doing it. Do something small everyday positive to work towards achieving that big goal! Don’t let anyone or anything get in your way. The more challenges and barriers you have to go through to get there, the sweeter the victory!\r\n\r\n</div>\r\n</div>', 'Inspirational Person: Leigh-Ann Smith and Weight Training Athlete', '', 'inherit', 'closed', 'closed', '', '1720-revision-v1', '', '', '2017-03-07 05:26:25', '2017-03-07 05:26:25', '', 1720, 'http://www.choose2be.ca/1720-revision-v1/', 0, 'revision', '', 0),
(1811, 1, '2017-03-09 22:11:17', '2017-03-09 22:11:17', '', '58312_10150089436579676_5258154_n', '', 'inherit', 'open', 'closed', '', '58312_10150089436579676_5258154_n', '', '', '2017-03-09 22:11:17', '2017-03-09 22:11:17', '', 134, 'http://www.choose2be.ca/wp-content/uploads/2016/02/58312_10150089436579676_5258154_n.jpg', 0, 'attachment', 'image/jpeg', 0),
(1812, 1, '2017-03-11 01:19:21', '2017-03-11 01:19:21', '<p class=\"p1\" style=\"text-align: justify;\">We are going to start our <a href=\"http://www.choose2be.ca/product/8-week-online-register/\">8 week online program</a> together by performing a fitness test. I can already hear some of you wondering, why do we need to do a fit test? First is to be able to <strong>monitor your progress. </strong>Sometimes  we really want to lose weight/fat but the first result might be an improvement in balance, strength, endurance, and energy. By performing different exercises and recording our initial performance we will be able to have <strong>concrete results</strong> that you have with the program. It can also help you <strong>identify weaknesses and strengths. Y</strong>ou can see where you might need to add more attention and effort. You will perform this fit test 3 times during the <a href=\"http://www.choose2be.ca/product/8-week-online-register/\">8 week program</a>. The first day, half way throughout the program and at the end.</p>\r\n<p class=\"p1\" style=\"text-align: justify;\"><a href=\"http://www.choose2be.ca/wp-content/uploads/2016/08/Fit-test.jpg\"><img class=\"alignright wp-image-1002 size-medium\" src=\"http://www.choose2be.ca/wp-content/uploads/2016/08/Fit-test-300x300.jpg\" alt=\"Fit test - Nanaimo- Online program -monitor your progress - weight training - personal training \" width=\"300\" height=\"300\" /></a></p>\r\n<p class=\"p1\" style=\"text-align: justify;\">The first step is to take a  picture of yourself from the front, the side and the back. Try to just hold yourself naturally. Then measure yourself: chest, waist, hips, thighs, calves, biceps. If you are unsure where to take these measurements just watch the video. Weigh yourself and note when you did it; in the morning is always the best and I like to do it naked. If you have a way to take your fat percentage do that as well.</p>\r\n<p class=\"p1\">Then, start the physical component of the test. I list all the exercises below; make sure you <a href=\"https://www.youtube.com/watch?v=QgBnt2sWNOs\">watch the video</a> to know how to perform these movements safely.</p>\r\n<p class=\"p1\" style=\"text-align: justify;\"><strong>Wall sit:</strong> 90 degree angle at knee so your thighs are parallel to the ground, feet hip width apart, knees aligned with toes. Hold this position for as long as you can. Relax into it, relaxing the arms on either side of the body, breathing normally. Try to aim for at least a minute if you can and maximum 4 minutes.</p>\r\n<p class=\"p1\"><strong>Squat or jump squat:</strong> Set a chair and make sure your butt touches the chair each time so it gives you a good idea of the depth of your squat and will keep it consistent each time you repeat the test.  Jump up; to your maximum height for one minute. Be sure to stretch your quadriceps afterward.</p>\r\n<p class=\"p1\"><strong>Plank:</strong> Take a picture to see how  your back alignment and form are: Aim for a straight back.  Hold for as long as you can, for a maximum of one minute. You can do it on forearms, straight arms or kneeling on the floor (if needed).</p>\r\n<p class=\"p1\" style=\"text-align: justify;\"><strong>Lunge:</strong> Start by dropping one knee back to reach the floor, making sure you have three 90 degree angles (at front knee, front thigh &amp; back thigh, and back knee). Place your feet hip width apart. Think about standing on a railroad track instead of a tight rope, that will make it easier to balance while lunging. Coming up and down as fast as you can while touching back knee to ground (if you can) count how many you can do in a minute. Make sure to keep the front knee slightly bent the whole time.</p>\r\n<p class=\"p1\" style=\"text-align: justify;\"><strong>Hollow body position:</strong> Lying on your back, start with leg straight feet above hip, lower back on ground, head up looking at belly. You can support head with hand or bring straight arms along your side off the floor. Start lowering the leg and stop before your lower back arches. Take a picture of how far you can bring your leg toward the floor without lifting lower back. Do this for a maximum of one minute.</p>\r\n[embed]https://youtu.be/QgBnt2sWNOs[/embed]\r\n<p class=\"p1\" style=\"text-align: justify;\">Once you finish the test, make sure you keep your results somewhere safe, where you can use them again on week 4 and week 8 to monitor your progress. Then start reading <a href=\"http://www.choose2be.ca/nanaimo-goal-setting/\">Goal Setting</a>. If you have any questions, just let me know. Have fun!</p>', 'Fit Test to help you monitor your progress', '', 'inherit', 'closed', 'closed', '', '989-revision-v1', '', '', '2017-03-11 01:19:21', '2017-03-11 01:19:21', '', 989, 'http://www.choose2be.ca/989-revision-v1/', 0, 'revision', '', 0),
(1813, 1, '2017-03-11 01:24:10', '2017-03-11 01:24:10', '<a href=\"http://www.choose2be.ca/wp-content/uploads/2016/07/IMG_1891.jpg\"><img class=\"alignright wp-image-890 size-medium\" src=\"http://www.choose2be.ca/wp-content/uploads/2016/07/IMG_1891-300x260.jpg\" alt=\"Goal setting - 8 week online program -Nanaimo - personal training - weight training \" width=\"300\" height=\"260\" /></a>\r\n<p style=\"text-align: justify;\">Have you ever heard that a goal properly set is halfway reached?Wikipedia defines goal setting as \"the development of an action plan designed to motivate and guide a person or group toward that objective.\" An idea is just a dream until you write it down then it becomes an intention. The true misfortune in life is not being unable to reach your goal, but not having any goals at all. Don\'t worry you don\'t even have to be great to get started, but you have to start to become great. Everything can be accomplished if you break it down into smaller steps.</p>\r\n\r\n<h3 style=\"text-align: center;\">Smart Goal setting is famous in fitness, let me explain</h3>\r\n<strong>S is for \"specific\"</strong>\r\n<p style=\"text-align: justify;\">Every goal should be clearly defined, not vague. For example you might say \"I want to lose weight, but how much weight. Instead try, \"I want to lose 15 pounds and commit to lose 1 pound a week</p>\r\n<strong>M is for \"measurable\"</strong>\r\n<p style=\"text-align: justify;\">Can you measure your goal? If you say I want to be in shape, what does it mean? How can you measure this? If you improve this goal you could say \"I want to be able to bike to work 3 times a week\" or \"I want to run 5 km without walking\".</p>\r\n<strong>A is for \"action-oriented\"</strong>\r\n<p style=\"text-align: justify;\">What are the steps you need to take to achieve it? For example, you could say \"I want to run 5km without walking\". First week I will run for 30 seconds, walk 90 seconds, then the second week run 1m and walk 1m, the third week, I will run 1m, walk 30s. On the fourth week I will try to run the whole 5km without walking.</p>\r\n<strong>R is for \"realistic\" </strong>\r\n<p style=\"text-align: justify;\">Planning to lose 20 pounds in 1 month equals 5 pounds a week, which is unrealistic. A pounds equals 3500 calories. It might be more realistic to aim for 1 pound a week. You can either cut 500 calories a day or cut 250 calories and burn 250 calories by adding extra physical activities. If you lose weight too fast it might be unhealthy and can be pretty discouraging if you are not reaching your goal. Also building your fitness level takes time, commitment and discipline to stay injury free. I often say to people its better to exercise 2-3 times a week but commit to it for months that doing it 6-7 days a weeks and stopping after a couple weeks. The same can be said about doing shorter workouts of 15-30 minutes each rather than 1-2 hours workout. Start slowly and progress from there.</p>\r\n<strong>T is for \"timed\"</strong>\r\n\r\nYou need to set a time to achieve what you want and also set mini-objectives and deadlines for these before you reach your main goal.\r\n<h3 style=\"text-align: center;\">Goal setting worksheet</h3>\r\nAsk yourself these questions:\r\n\r\nWhich days of the week can I realistically workout and exercise?\r\n\r\nHow much time can I commit to exercise each time?\r\n\r\nWhat barriers stop me from doing exercise? Be honest! For example: time, money, support, pain, discomfort, mental barriers, judgement, travel...\r\n\r\nList some strategies you could implement to help you remove your barriers. For example: having a personal trainer, having the support of your partner, finding a way to exercise that you enjoy...\r\n\r\nSet short term goals (1-3 months), medium term goals (3-6 months) and long term goals (6 months to a year).\r\n\r\nWhat are the steps do I need to take in order to achieve my goal?\r\n\r\nWhat reward could I have to celebrate reaching my short term goal, medium term and long term goal.\r\n\r\nWhat will I gain by reaching my goal and how will you feel?\r\n<h3 style=\"text-align: center;\"> Different goal ideas, need to be defined, just for starters</h3>\r\n<ul>\r\n 	<li>lower my body fat</li>\r\n 	<li>get stronger</li>\r\n 	<li>run a marathon</li>\r\n 	<li>master a skill (gymnastic, lifting weight, boxing, kayaking...)</li>\r\n 	<li>make fitness part of my lifestyle</li>\r\n 	<li>compete for an event</li>\r\n 	<li>be part of a group</li>\r\n 	<li>drink more water</li>\r\n 	<li>be injury free and pain free</li>\r\n 	<li>increase my mobility and flexibility</li>\r\n 	<li>improve my form and technique</li>\r\n</ul>\r\nThis will be part of the <a href=\"http://www.choose2be.ca/product/8-week-online-register/\">8 week online program</a>.', 'Goal setting: why is it so important?', '', 'inherit', 'closed', 'closed', '', '878-revision-v1', '', '', '2017-03-11 01:24:10', '2017-03-11 01:24:10', '', 878, 'http://www.choose2be.ca/878-revision-v1/', 0, 'revision', '', 0),
(1814, 1, '2017-03-11 01:27:12', '2017-03-11 01:27:12', '<p style=\"text-align: justify;\">Food journaling is the new trend to lose weight. Have you ever counted your calorie intake? Did you know that not every calorie count as the same? Some of you might wonder why I don\'t put much emphasis on calorie counting; not every calorie equals the same and breakdown equally inside your body. Food is more than calories, it is nutrients, vitamins, fiber, anti-oxidants and super-foods.</p>\r\n<a href=\"http://www.choose2be.ca/wp-content/uploads/2016/07/Food-journaling.jpg\"><img class=\"alignright wp-image-906 size-medium\" src=\"http://www.choose2be.ca/wp-content/uploads/2016/07/Food-journaling-300x200.jpg\" alt=\"Food journaling- calorie counting - weight loss - nutrition - nanaimo - healthy living - 8 week online program\" width=\"300\" height=\"200\" /></a>\r\n<p style=\"text-align: justify;\">What is food journaling and why should you try it? It\'s quite simple: Write down everything you eat and the size of the portion. You can even add the time you ate, with who you ate, the mood you were in when you ate. For example: Were you angry, bored, lonely, happy, hungry, full, satisfied, sick? Another thing you can add to your journaling is add the way the food made you feel. Did it give you belly cramps, gas, made you cranky, fatigued, energized? After a while it will be easier to figure out how food affects you and which one could be a good idea to eliminate from your diet. This will bring awareness to what you are putting into your mouth and you will be able to sit down and monitor your diet better.</p>\r\n\r\n<h3 style=\"text-align: center;\">List of reasons why you should try food journaling</h3>\r\n<ul>\r\n 	<li style=\"text-align: justify;\">To bring awareness into your eating habits. Then to be able to make better choices. Instead of concentrating on calorie counting you can see what your habits are, find the trigger and reprogram yourself to have healthier eating habits.</li>\r\n 	<li style=\"text-align: justify;\">Calorie counting is not accurate; \"Calorie information on packaged foods is legally allowed to be off by 20%. Restaurant menus have also been shown to be pretty far off the mark in the calorie estimates they print.\" Are you surprised about that? (http://summertomato.com/7-reasons-keeping-a-food-journal-is-better-than-counting-calories)</li>\r\n 	<li style=\"text-align: justify;\">Calories intake change daily. Depending on how much you move, how much you think because your brain require calories... There are so many different factors that can determine how much calories you need.</li>\r\n 	<li style=\"text-align: justify;\">Calorie counting doesn\'t account for the difference between whole food versus processed food. The quality of the food should be the most important thing and this can be neglected when you focus on calorie counting.</li>\r\n 	<li>Counting calories can become compulsive, you can lose the pleasure of eating and it doesn\'t teach you much.</li>\r\n</ul>\r\n<a href=\"http://www.choose2be.ca/wp-content/uploads/2016/08/Calories-are-not-equal.jpg\"><img class=\"alignnone wp-image-959 size-full\" src=\"http://www.choose2be.ca/wp-content/uploads/2016/08/Calories-are-not-equal.jpg\" alt=\"Food journaling- calorie counting - weight loss - nutrition - nanaimo - healthy living - 8 week online program - calories are not all equal\" width=\"249\" height=\"203\" /></a> <a href=\"http://www.choose2be.ca/wp-content/uploads/2016/08/Nutrition-Myth-calories-are-not-created-equal.jpg\"><img class=\"alignnone wp-image-961 size-medium\" src=\"http://www.choose2be.ca/wp-content/uploads/2016/08/Nutrition-Myth-calories-are-not-created-equal-300x247.jpg\" alt=\"Food journaling- calorie counting - weight loss - nutrition - nanaimo - healthy living - 8 week online program - calories are not all equal\" width=\"300\" height=\"247\" /></a>\r\n<p style=\"text-align: justify;\">Having a food journal is only a temporary thing to bring awareness, to share with others and seek help. Once you find your habits you can get a healthier eating habit and stop journaling.</p>\r\n<p style=\"text-align: justify;\">This will be part of the <a href=\"http://www.choose2be.ca/product/8-week-online-register/\">8 week online program</a>.</p>', 'Food journaling versus calorie counting', '', 'inherit', 'closed', 'closed', '', '900-revision-v1', '', '', '2017-03-11 01:27:12', '2017-03-11 01:27:12', '', 900, 'http://www.choose2be.ca/900-revision-v1/', 0, 'revision', '', 0),
(1816, 1, '2017-03-16 08:00:33', '2017-03-16 08:00:33', '<h3 class=\"western\" style=\"text-align: center;\"><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">Water is one of the most important substances on earth. </span></span></span></h3>\r\n<p class=\"western\"><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\"><a href=\"http://www.choose2be.ca/wp-content/uploads/2017/03/WorldyWater.jpg\"><img class=\"size-medium wp-image-1825 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/03/WorldyWater-300x168.jpg\" alt=\"importance of water - water- nanaimo - holistic nutrition - nutrition nanaimo - weight loss nanaimo - personal training nanaimo - personal trainer nanaimo - group classes nanaimo \" width=\"300\" height=\"168\" /></a>All plants and animals need it to survive. If there was no water on earth there would be no life. <strong>We can go for weeks without food, but only 3 days without water! It makes up two thirds of human body weight.</strong> Water can be a cure for many common symptoms such as headaches, fatigue, joint pain, </span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">constipation, indigestion, weight gain, fluid retention, dark and pungent urine, and their associated pathologies (colitis, kidney stones, bladder and urinary tract infections and much more.)</span></span></span></p>\r\n<p class=\"western\"><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\"><strong><a href=\"http://www.choose2be.ca/wp-content/uploads/2017/03/human-body-water.png\"><img class=\"size-medium wp-image-1831 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/03/human-body-water-300x200.png\" alt=\"importance of water - water- nanaimo - holistic nutrition - nutrition nanaimo - weight loss nanaimo - personal training nanaimo - personal trainer nanaimo - group classes nanaimo \" width=\"300\" height=\"200\" /></a>A mere 2% drop in our body\'s water supply can trigger signs of dehydration</strong>: day time fatigue, fuzzy short-term memory, trouble and difficulty focusing. An estimated seventy-five percent of Americans have mild, </span></span></span><span style=\"color: #000080;\"><span lang=\"zxx\"><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">chronic dehydration</span></span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">. 37% of Americans, the thirst mechanism is so weak that it is often mistaken for hunger. </span></span></span></p>\r\n\r\n<h3 class=\"western\" style=\"text-align: center;\"><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\"><a href=\"http://www.choose2be.ca/wp-content/uploads/2017/03/images.png\"><img class=\"size-medium wp-image-1829 aligncenter\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/03/images-300x131.png\" alt=\"importance of water - water- nanaimo - holistic nutrition - nutrition nanaimo - weight loss nanaimo - personal training nanaimo - personal trainer nanaimo - group classes nanaimo \" width=\"300\" height=\"131\" /></a>Did you know that: \"One glass of water shut down hunger for almost 100%of the dieters\" according to one University of Washington study.</span></span></span></h3>\r\n<a href=\"http://www.choose2be.ca/wp-content/uploads/2017/03/imgres-2-1.jpg\"><img class=\"size-medium wp-image-1826 aligncenter\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/03/imgres-2-1-300x158.jpg\" alt=\"\" width=\"300\" height=\"158\" /></a>\r\n<p class=\"western\"><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\"><a href=\"http://www.choose2be.ca/wp-content/uploads/2017/03/images-1-1.jpg\"><img class=\" wp-image-1828 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/03/images-1-1.jpg\" alt=\"importance of water - water- nanaimo - holistic nutrition - nutrition nanaimo - weight loss nanaimo - personal training nanaimo - personal trainer nanaimo - group classes nanaimo \" width=\"196\" height=\"156\" /></a>Dry mouth is not the only indication of dehydration, it is the last sign. You need to acquire the habit to drink water even when you think you don\'t need it and eventually your true thirst mechanisms will be reawakened. </span></span></span></p>\r\n\r\n<ul>\r\n 	<li class=\"western\"><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">A</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">ll the cell and organ functions that make up our entire anatomy and physiology depend on water for their functioning. </span></span></span></li>\r\n 	<li class=\"western\"><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">Water serves as a lubricant in digestion and almost all other body processes. It also<strong> lubricates our joints and cartilages and allows them to move more fluidly.</strong> Less lubrication equals greater friction and that can cause joint, knee and back pain, potentially leading to injuries and arthritis. </span></span></span></li>\r\n 	<li class=\"western\"><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">Water is also essential for proper digestion, nutrient absorption and chemical reactions. </span></span></span></li>\r\n 	<li class=\"western\"><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">It transports waste material out of our bodies and<strong> helps to remove toxins from the body,</strong> particularly from the digestive tract. </span></span></span></li>\r\n 	<li class=\"western\"><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">Water is also essential for proper circulation in the body. </span></span></span></li>\r\n 	<li class=\"western\"><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">The levels of oxygen in the bloodstream are greater when the body is well hydrated. The more oxygen the body has readily available the more fat it will burn for energy. Without the presence of oxygen in the bloodstream, the body cannot utilize stored fat for energy efficiently. <strong>Not only does your body burn more of your fat stores when well hydrated,</strong> but the increased oxygen levels will give you more energy too. </span></span></span></li>\r\n 	<li class=\"western\"><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">Water suppresses the appetite naturally and helps the body metabolize stored fat. </span></span></span><span style=\"color: #000080;\"><span lang=\"zxx\"><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">Studies</span></span></span></span></span> <span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">have shown that a decrease in water intake will cause fat deposits to increase, while <strong>an increase in it can actually reduce fat deposits</strong>.</span></span></span></li>\r\n</ul>\r\n<p class=\"western\"><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\"><a href=\"http://www.choose2be.ca/wp-content/uploads/2017/03/images-7.jpg\"><img class=\"size-full wp-image-1823 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/03/images-7.jpg\" alt=\"importance of water - water- nanaimo - holistic nutrition - nutrition nanaimo - weight loss nanaimo - personal training nanaimo - personal trainer nanaimo - group classes nanaimo\" width=\"275\" height=\"183\" /></a>Consistent failure to drink enough water can lead to Chronic Cellular Dehydration. This is a condition where the body\'s cell are never quite hydrated enough, leaving them in a weakened state and vulnerable to attack from disease. Dehydration weakens the body\'s overall immune system and leads to chemical, nutritional and pH imbalances that can cause a host of other diseases.</span></span></span></p>\r\n<p class=\"western\"><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">Your body loses each day about 2-3 litters of water through elimination, urination, perspiration and respiration. However, this amount may increase during illness, high performance, exercise, pregnancy and nursing. </span></span></span></p>\r\n\r\n<h3 class=\"western\" style=\"text-align: center;\"><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">The beverages most people choose to consume are often counter-productive in promoting hydration. </span></span></span></h3>\r\n<p class=\"western\"><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">Coffee, tea, alcohol, soft and sugary drinks are all diuretics and will cause not only the loss of water, but they will also diminish the body\'s water reserves. In normal conditions your body needs to replace the fluids it has lost throughout the day. Most of fluids should be replaced by drinking pure water. The rest you should get from fruit, vegetables and their juices. </span></span></span></p>\r\n<p class=\"western\"><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">It is difficult for the body to get water from any other source than water itself. Soft drinks and </span></span></span><span style=\"color: #000080;\"><span lang=\"zxx\"><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">alcohol</span></span></span></span></span> <span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">steal tremendous amounts of water from the body. Other beverages such as coffee and tea are diuretics and steal precious water from the body.</span></span></span></p>\r\n\r\n<h3 class=\"western\" style=\"text-align: center;\"><strong><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\"><a href=\"http://www.choose2be.ca/wp-content/uploads/2017/03/imgres-4.jpg\"><img class=\"size-full wp-image-1830 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/03/imgres-4.jpg\" alt=\"importance of water - water- nanaimo - holistic nutrition - nutrition nanaimo - weight loss nanaimo - personal training nanaimo - personal trainer nanaimo - group classes nanaimo \" width=\"200\" height=\"173\" /></a>Moreover, there is no health reason to drink sports drinks: \"Most experts agree that water works better than carbohydrates or sugared beverages for moderate exercise.\"</span></span></span></strong></h3>\r\n<h3>Why should you drink water instead of soft drinks?</h3>\r\n<ul>\r\n 	<li>Soft drinks are diuretics which takes away more water than it provides to the body.</li>\r\n 	<li>The high amounts of sugar in soft drinks causes \"sugar crash\" because your pancreas has produce an abundance of insulin. Chronic elevation and depletion of sugar and insulin can lead to diabetes and other imbalance related diseases.</li>\r\n 	<li><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\"><a href=\"http://www.choose2be.ca/wp-content/uploads/2017/03/imgres-1-3.jpg\"><img class=\"size-full wp-image-1832 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/03/imgres-1-3.jpg\" alt=\"importance of water - water- nanaimo - holistic nutrition - nutrition nanaimo - weight loss nanaimo - personal training nanaimo - personal trainer nanaimo - group classes nanaimo \" width=\"197\" height=\"256\" /></a>The elevated levels of phosphates in soft drinks leach vital minerals from your body. Soft drinks are made with purified water that also leaches vital minerals from your body. Lack of minerals can lead to heart disease (lack of </span></span><span style=\"color: #000080;\"><span lang=\"zxx\"><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">magnesium</span></span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">), osteoporosis (lack of </span></span></span><span style=\"color: #000080;\"><span lang=\"zxx\"><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">calcium</span></span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">) and many other diseases. </span></span></span></li>\r\n 	<li><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">Soft drinks can remove rust from a car bumper or other metal surfaces, just imagine what they can do to your digestive tract as well as the rest of your body!</span></span></span></li>\r\n 	<li><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">Soft drinks severely interfere with digestion. </span></span></span><span style=\"color: #000080;\"><span lang=\"zxx\"><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">Caffeine</span></span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\"> and high amounts of sugar shut down the digestive process. That means your body is not able to take in <strong>ANY </strong>nutrients from the food you may have just eaten.</span></span></span></li>\r\n 	<li>Soft drinks lower your immune system making it harder for your body to fight illness.</li>\r\n</ul>\r\nReference from:\r\nhttps://www.bodybuilding.com/fun/clark2.htm\r\nhttp://www.freedrinkingwater.com/glossary.htm#chronic-dehydration', 'Why you should be drinking lot of water instead of any other beverages.', '', 'publish', 'open', 'open', '', 'drink-water', '', '', '2017-09-15 15:41:07', '2017-09-15 15:41:07', '', 0, 'http://www.choose2be.ca/?p=1816', 0, 'post', '', 0);
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(1819, 1, '2017-03-11 21:12:03', '2017-03-11 21:12:03', '<h3 class=\"western\" style=\"text-align: center;\"><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">Water is on of the most important substance on earth. </span></span></span></h3>\r\n<p class=\"western\"><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">All plants and animals need it to survive. If there was no water on earth there would be no life. <strong>We can go for weeks without food, but only 3 days without water! It makes up two thirds of human body weight.</strong> Water can be a cure for many common symptoms such as headaches, fatigue, joint pain, </span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">constipation, indigestion, weight gain, fluid retention, dark and pungent urine, and their associated pathologies colitis, kidney stones, bladder and urinary track infections and much more.</span></span></span></p>\r\n<p class=\"western\"><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\"><strong>A mere 2% drop in our body\'s water supply can trigger signs of dehydration</strong>: day time fatigue, fuzzy short-term memory, trouble and difficulty focusing. An estimated seventy-five percent of Americans have mild, </span></span></span><span style=\"color: #000080;\"><span lang=\"zxx\"><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">chronic dehydration</span></span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">. 37% of Americans, the thirst mechanism is so weak that it is often mistaken for hunger. </span></span></span></p>\r\n\r\n<h3 class=\"western\" style=\"text-align: center;\"><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">Did you know that: \"One glass of water shut down hunger for almost 100% of the dieters\" studied in a University of Washington study.</span></span></span></h3>\r\n<p class=\"western\"><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">Dry mouth is not the only indication of dehydration, in fact it is the last sign. You need to acquire the habit to drink water even when you think you don\'t need it and eventually your true thirst mechanisms will be reawaken. </span></span></span></p>\r\n\r\n<ul>\r\n 	<li class=\"western\"><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">A</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">ll the cell and organ functions that make up our entire anatomy and physiology depend on water for their functioning. </span></span></span></li>\r\n 	<li class=\"western\"><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">Water serves as a lubricant in digestion and almost all other body processes. It also<strong> lubricates our joints and cartilages and allows them to move more fluidly.</strong> Less lubrication equals greater friction and that can cause joint, knee and back pain potentially leading to injuries and arthritis. </span></span></span></li>\r\n 	<li class=\"western\"><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">It\'s essential for proper digestion, nutrient absorption and chemical reactions. </span></span></span></li>\r\n 	<li class=\"western\"><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">It transport waste material out of our bodies, it<strong> helps remove toxins from the body. I</strong>n particular from the digestive tract. </span></span></span></li>\r\n 	<li class=\"western\"><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">It\'s essential for proper circulation in the body. </span></span></span></li>\r\n 	<li class=\"western\"><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">The levels of oxygen in the bloodstream are greater when the body is well hydrated. The more oxygen the body has readily available the more fat it will burn for energy without the presence of oxygen the body cannot utilize stored fat for energy efficiently. <strong>Not only will the body burn more fat when well hydrated</strong> but because there are increased oxygen levels you will also have more energy. </span></span></span></li>\r\n 	<li class=\"western\"><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">Water suppresses the appetite naturally and helps the body metabolize stored fat. </span></span></span><span style=\"color: #000080;\"><span lang=\"zxx\"><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">Studies</span></span></span></span></span> <span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">have shown that a decrease in water intake will cause fat deposits to increase, while <strong>an increase in it can actually reduce fat deposits</strong>.</span></span></span></li>\r\n</ul>\r\n<p class=\"western\"><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">Consistent failure to drink enough water can lead to Chronic Cellular Dehydration. This condition where the body\'s cell are never quite hydrated enough leave them in a weakened state, vulnerable to attack from disease. It weakens the body\'s overall immune system and leads to chemical, nutritional and pH imbalances that can cause a host of diseases.</span></span></span></p>\r\n<p class=\"western\"><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">Your body looses each day about 2-3 litters of water through elimination, urination, perspiration and respiration. However, this may increase during illness, high performance, exercise, pregnancy and nursing. </span></span></span></p>\r\n\r\n<h3 class=\"western\" style=\"text-align: center;\"><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">The beverages most people choose to consume are often counter-productive in promoting hydration. </span></span></span></h3>\r\n<p class=\"western\"><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">Coffee, tea, alcohol, soft and sugary drinks are all diuretics and will cause not only the loss of water the are dissolved in, but they will also draw water the bodies reserves. In normal conditions your body needs to replace the fluids it has lost throughout the day. Most of fluids should be replaced by drinking pure water. The rest you should get from fruit, vegetables and their juices. </span></span></span></p>\r\n<p class=\"western\"><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">It is difficult for the body to get water from any other source than water itself. Soft drinks and </span></span></span><span style=\"color: #000080;\"><span lang=\"zxx\"><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">alcohol</span></span></span></span></span> <span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">steal tremendous amounts of water from the body. Other beverages such as coffee and tea are diuretics therefore stealing precious water from the body.</span></span></span></p>\r\n\r\n<h3 class=\"western\" style=\"text-align: center;\"><strong><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">\"Most experts agree that water works better than carbohydrates or sugared beverages for moderate exercise.\"</span></span></span></strong></h3>\r\n<h3>Why should you drink water instead of soft drink?</h3>\r\n<ul>\r\n 	<li>They are diuretic which takes away more water than it provides to the body.</li>\r\n 	<li>The high amounts of sugar in soft drinks causes \"sugar crash\" because your pancreas has produce an abundance of insulin. Chronic elevation and depletion of sugar and insulin can lead to diabetes and other imbalance related diseases.</li>\r\n 	<li><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">The elevated levels of phosphates in soft drinks leach vital minerals from your body. Soft Drinks are made with purified water that also leach vital minerals from your body. Lack of minerals can lead to Heart Disease (lack of </span></span><span style=\"color: #000080;\"><span lang=\"zxx\"><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">magnesium</span></span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">), Osteoporosis (lack of </span></span></span><span style=\"color: #000080;\"><span lang=\"zxx\"><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">calcium</span></span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">) and many other diseases. </span></span></span></li>\r\n 	<li><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">Soft Drinks can remove rust from a car bumper or other metal surfaces. Imagine what they can do to your digestive tract as well as the rest of your body. </span></span></span></li>\r\n 	<li><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">Soft Drinks severely interfere with digestion. </span></span></span><span style=\"color: #000080;\"><span lang=\"zxx\"><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">Caffeine</span></span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\"> and high amounts of sugar shut down the digestive process. That means your body is not able to take in <strong>ANY </strong>nutrients from the food you may have just eaten.</span></span></span></li>\r\n 	<li>Soft drink lower your immune system making it harder for your body to fight illness.</li>\r\n</ul>\r\nReference from:\r\nhttps://www.bodybuilding.com/fun/clark2.htm\r\nhttp://www.freedrinkingwater.com/glossary.htm#chronic-dehydration', 'Why you should be drinking lot of water instead of any other beverages.', '', 'inherit', 'closed', 'closed', '', '1816-revision-v1', '', '', '2017-03-11 21:12:03', '2017-03-11 21:12:03', '', 1816, 'http://www.choose2be.ca/1816-revision-v1/', 0, 'revision', '', 0),
(1818, 1, '2017-03-11 21:07:54', '2017-03-11 21:07:54', '<h3 class=\"western\" style=\"text-align: center;\"><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">Water is on of the most important substance on earth. </span></span></span></h3>\r\n<p class=\"western\"><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">All plants and animals need it to survive. If there was no water on earth there would be no life. <strong>We can go for weeks without food, but only 3 days without water! It makes up two thirds of human body weight.</strong> Water can be a cure for many common symptoms such as headaches, fatigue, joint pain, </span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">constipation, indigestion, weight gain, fluid retention, dark and pungent urine, and their associated pathologies colitis, kidney stones, bladder and urinary track infections and much more.</span></span></span></p>\r\n<p class=\"western\"><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\"><strong>A mere 2% drop in our body\'s water supply can trigger signs of dehydration</strong>: day time fatigue, fuzzy short-term memory, trouble and difficulty focusing. An estimated seventy-five percent of Americans have mild, </span></span></span><span style=\"color: #000080;\"><span lang=\"zxx\"><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">chronic dehydration</span></span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">. In 37% of Americans, the thirst mechanism is so weak that it is often mistaken for hunger. </span></span></span></p>\r\n\r\n<h3 class=\"western\" style=\"text-align: center;\"><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">Did you know that: \"One glass of water shut down hunger for almost 100% of the dieters\" studied in a University of Washington study.</span></span></span></h3>\r\n<p class=\"western\"><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">Dry mouth is not the only indication of dehydration, in fact it is the last sign. You need to acquire the habit to drink water even when you think you don\'t need it and eventually your true thirst mechanisms will be reawaken. </span></span></span></p>\r\n\r\n<ul>\r\n 	<li class=\"western\"><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">A</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">ll the cell and organ functions that make up our entire anatomy and physiology depend on water for their functioning. </span></span></span></li>\r\n 	<li class=\"western\"><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">Water serves as a lubricant in digestion and almost all other body processes. It also<strong> lubricates our joints and cartilages and allows them to move more fluidly.</strong> Less lubrication equals greater friction and that can cause joint, knee and back pain potentially leading to injuries and arthritis. </span></span></span></li>\r\n 	<li class=\"western\"><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">It\'s essential for proper digestion, nutrient absorption and chemical reactions. </span></span></span></li>\r\n 	<li class=\"western\"><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">No less important is the ability of water to transport waste material out of our bodies. </span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">Water is essential for proper circulation in the body. </span></span></span></li>\r\n 	<li class=\"western\"><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">The levels of oxygen in the bloodstream are greater when the body is well hydrated. The more oxygen the body has readily available the more fat it will burn for energy without the presence of oxygen the body cannot utilize stored fat for energy efficiently. <strong>Not only will the body burn more fat when well hydrated</strong> but because there are increased oxygen levels you will also have more energy. </span></span></span></li>\r\n 	<li class=\"western\"><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\"><strong>Water helps remove toxins from the body</strong>, in particular from the digestive tract. Water suppresses the appetite naturally and helps the body metabolize stored fat. </span></span></span><span style=\"color: #000080;\"><span lang=\"zxx\"><a href=\"https://www.bodybuilding.com/fun/southresearch.htm\"><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">Studies</span></span></span></a></span></span> <span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">have shown that a decrease in water intake will cause fat deposits to increase, while <strong>an increase in water intake can actually reduce fat deposits</strong>.</span></span></span></li>\r\n</ul>\r\n<p class=\"western\"><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">Consistent failure to drink enough water can lead to Chronic Cellular Dehydration. This condition where the body\'s cell are never quite hydrated enough leave them in a weakened state, vulnerable to attack from disease. It weakens the body\'s overall immune system and leads to chemical, nutritional and pH imbalances that can cause a host of diseases.</span></span></span></p>\r\n<p class=\"western\"><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">Your body looses each day about 2-3 litters of water through elimination, urination, perspiration and respiration. However, this may increase during illness, high performance, exercise, pregnancy and nursing. </span></span></span></p>\r\n\r\n<h3 class=\"western\" style=\"text-align: center;\"><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">The beverages most people choose to consume are often counter-productive in promoting hydration. </span></span></span></h3>\r\n<p class=\"western\"><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">Coffee, tea, alcohol, soft and sugary drinks are all diuretics and will cause not only the loss of water the are dissolved in, but they will also draw water the bodies reserves. In normal conditions your body needs to replace the fluids it has lost throughout the day. Most of fluids should be replaced by drinking pure water. The rest you should get from fruit, vegetables and their juices. </span></span></span></p>\r\n<p class=\"western\"><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">It is difficult for the body to get water from any other source than water itself. Soft drinks and </span></span></span><span style=\"color: #000080;\"><span lang=\"zxx\"><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">alcohol</span></span></span></span></span> <span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">steal tremendous amounts of water from the body. Other beverages such as coffee and tea are diuretics therefore stealing precious water from the body.</span></span></span></p>\r\n\r\n<h3 class=\"western\" style=\"text-align: center;\"><strong><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">\"Most experts agree that water works better than carbohydrates or sugared beverages for moderate exercise.\"</span></span></span></strong></h3>\r\n<h3>Why should you drink water instead of soft drink?</h3>\r\n<ul>\r\n 	<li>They are diuretic which takes away more water than it provides to the body.</li>\r\n 	<li>The high amounts of sugar in soft drinks causes \"sugar crash\" because your pancreas has produce an abundance of insulin. Chronic elevation and depletion of sugar and insulin can lead to diabetes and other imbalance related diseases.</li>\r\n 	<li><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">The elevated levels of phosphates in soft drinks leach vital minerals from your body. Soft Drinks are made with purified water that also leach vital minerals from your body. Lack of minerals can lead to Heart Disease (lack of </span></span><span style=\"color: #000080;\"><span lang=\"zxx\"><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">magnesium</span></span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">), Osteoporosis (lack of </span></span></span><span style=\"color: #000080;\"><span lang=\"zxx\"><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">calcium</span></span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">) and many other diseases. </span></span></span></li>\r\n 	<li><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">Soft Drinks can remove rust from a car bumper or other metal surfaces. Imagine what they can do to your digestive tract as well as the rest of your body. </span></span></span></li>\r\n 	<li><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">Soft Drinks severely interfere with digestion. </span></span></span><span style=\"color: #000080;\"><span lang=\"zxx\"><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">Caffeine</span></span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\"> and high amounts of sugar shut down the digestive process. That means your body is not able to take in <strong>ANY </strong>nutrients from the food you may have just eaten.</span></span></span></li>\r\n 	<li>Soft drink lower your immune system making it harder for your body to fight illness.</li>\r\n</ul>\r\nReference from:\r\nhttps://www.bodybuilding.com/fun/clark2.htm\r\nhttp://www.freedrinkingwater.com/glossary.htm#chronic-dehydration', 'Why you should be drinking lot of water instead of any other beverages.', '', 'inherit', 'closed', 'closed', '', '1816-revision-v1', '', '', '2017-03-11 21:07:54', '2017-03-11 21:07:54', '', 1816, 'http://www.choose2be.ca/1816-revision-v1/', 0, 'revision', '', 0),
(1817, 1, '2017-03-11 21:02:00', '2017-03-11 21:02:00', '<h3 class=\"western\" style=\"text-align: center;\"><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">Water is on of the most important substance on earth. </span></span></span></h3>\r\n<p class=\"western\"><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">All plants and animals need it to survive. If there was no water on earth there would be no life. <strong>We can go for weeks without food, but only 3 days without water! Water makes up two thirds of human body weight.</strong> Water can be a cure for many common symptoms such as headaches, fatigue, joint pain, </span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">constipation, indigestion, weight gain, fluid retention, dark and pungent urine, and their associated pathologies colitis, kidney stones, bladder and urinary track infections and much more.</span></span></span></p>\r\n<p class=\"western\"><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\"><strong>A mere 2% drop in our body\'s water supply can trigger signs of dehydration</strong>: day time fatigue, fuzzy short-term memory, trouble and difficulty focusing. An estimated seventy-five percent of Americans have mild, </span></span></span><span style=\"color: #000080;\"><span lang=\"zxx\"><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">chronic dehydration</span></span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">. In 37% of Americans, the thirst mechanism is so weak that it is often mistaken for hunger. </span></span></span></p>\r\n\r\n<h3 class=\"western\" style=\"text-align: center;\"><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">Did you know that: \"One glass of water shut down hunger for almost 100% of the dieters\" studied in a University of Washington study.</span></span></span></h3>\r\n<p class=\"western\"><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">Dry mouth is not the only indication of dehydration, in fact it is the last sign. You need to acquire the habit to drink water even when you think you don\'t need it and eventually your true thirst mechanisms will be reawaken. </span></span></span></p>\r\n\r\n<ul>\r\n 	<li class=\"western\"><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">A</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">ll the cell and organ functions that make up our entire anatomy and physiology depend on water for their functioning. </span></span></span></li>\r\n 	<li class=\"western\"><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">Water serves as a lubricant in digestion and almost all other body processes. <strong>Water also lubricates our joints and cartilages and allows them to move more fluidly.</strong> When dehydrated, the body rations water away from the joints. Less lubrication equals greater friction and that can cause joint, knee and back pain potentially leading to injuries and arthritis. </span></span></span></li>\r\n 	<li class=\"western\"><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">Water is essential for proper digestion, nutrient absorption and chemical reactions. The </span></span></span><span style=\"color: #000080;\"><span lang=\"zxx\"><a href=\"https://www.bodybuilding.com/fun/bbinfo.php?page=Carbohydrates\"><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">carbohydrates</span></span></span></a></span></span> <span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">and </span></span></span><span style=\"color: #000080;\"><span lang=\"zxx\"><a href=\"https://www.bodybuilding.com/fun/bbinfo.php?page=Protein\"><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">proteins</span></span></span></a></span></span> <span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">that our bodies use as food are metabolized and transported by water in the bloodstream. No less important is the ability of water to transport waste material out of our bodies. </span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">Water is essential for proper circulation in the body. </span></span></span></li>\r\n 	<li class=\"western\"><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">The levels of oxygen in the bloodstream are greater when the body is well hydrated. The more oxygen the body has readily available the more fat it will burn for energy without the presence of oxygen the body cannot utilize stored fat for energy efficiently. <strong>Not only will the body burn more fat when well hydrated</strong> but because there are increased oxygen levels you will also have more energy. </span></span></span></li>\r\n 	<li class=\"western\"><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\"><strong>Water helps remove toxins from the body</strong>, in particular from the digestive tract. Water suppresses the appetite naturally and helps the body metabolize stored fat. </span></span></span><span style=\"color: #000080;\"><span lang=\"zxx\"><a href=\"https://www.bodybuilding.com/fun/southresearch.htm\"><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">Studies</span></span></span></a></span></span> <span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">have shown that a decrease in water intake will cause fat deposits to increase, while <strong>an increase in water intake can actually reduce fat deposits</strong>.</span></span></span></li>\r\n</ul>\r\n<p class=\"western\"><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">Consistent failure to drink enough water can lead to Chronic Cellular Dehydration. This condition where the body\'s cell are never quite hydrated enough leave them in a weakened state, vulnerable to attack from disease. It weakens the body\'s overall immune system and leads to chemical, nutritional and pH imbalances that can cause a host of diseases.</span></span></span></p>\r\n<p class=\"western\"><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">Your body looses each day about 2-3 litters of water through elimination, urination, perspiration and respiration. However, this may increase during illness, high performance, exercise, pregnancy and nursing. </span></span></span></p>\r\n\r\n<h3 class=\"western\" style=\"text-align: center;\"><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">The beverages most people choose to consume are often counter-productive in promoting hydration. </span></span></span></h3>\r\n<p class=\"western\"><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">Coffee, tea, alcohol, soft and sugary drinks are all diuretics and will cause not only the loss of water the are dissolved in, but they will also draw water the bodies reserves. In normal conditions your body needs to replace the fluids it has lost throughout the day. Most of fluids should be replaced by drinking pure water. The rest you should get from fruit, vegetables and their juices. </span></span></span></p>\r\n<p class=\"western\"><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">It is difficult for the body to get water from any other source than water itself. Soft drinks and </span></span></span><span style=\"color: #000080;\"><span lang=\"zxx\"><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">alcohol</span></span></span></span></span> <span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">steal tremendous amounts of water from the body. Other beverages such as coffee and tea are diuretics therefore stealing precious water from the body.</span></span></span></p>\r\n\r\n<h3 class=\"western\" style=\"text-align: center;\"><strong><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">\"Most experts agree that water works better than carbohydrates or sugared beverages for moderate exercise.\"</span></span></span></strong></h3>\r\n<h3>Why should you drink water instead of soft drink?</h3>\r\n<ul>\r\n 	<li>They are diuretic which takes away more water than it provides to the body.</li>\r\n 	<li>The high amounts of sugar in soft drinks causes \"sugar crash\" because your pancreas has produce an abundance of insulin. Chronic elevation and depletion of sugar and insulin can lead to diabetes and other imbalance related diseases.</li>\r\n 	<li><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">The elevated levels of phosphates in soft drinks leach vital minerals from your body. Soft Drinks are made with purified water that also leach vital minerals from your body. Lack of minerals can lead to Heart Disease (lack of </span></span><span style=\"color: #000080;\"><span lang=\"zxx\"><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">magnesium</span></span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">), Osteoporosis (lack of </span></span></span><span style=\"color: #000080;\"><span lang=\"zxx\"><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">calcium</span></span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">) and many other diseases. </span></span></span></li>\r\n 	<li><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">Soft Drinks can remove rust from a car bumper or other metal surfaces. Imagine what they can do to your digestive tract as well as the rest of your body. </span></span></span></li>\r\n 	<li><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">Soft Drinks severely interfere with digestion. </span></span></span><span style=\"color: #000080;\"><span lang=\"zxx\"><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">Caffeine</span></span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\"> and high amounts of sugar shut down the digestive process. That means your body is not able to take in <strong>ANY </strong>nutrients from the food you may have just eaten.</span></span></span></li>\r\n 	<li>Soft drink lower your immune system making it harder for your body to fight illness.</li>\r\n</ul>\r\nReference from:\r\nhttps://www.bodybuilding.com/fun/clark2.htm\r\nhttp://www.freedrinkingwater.com/glossary.htm#chronic-dehydration', 'Why you should be drinking lot of water instead of any other beverages.', '', 'inherit', 'closed', 'closed', '', '1816-revision-v1', '', '', '2017-03-11 21:02:00', '2017-03-11 21:02:00', '', 1816, 'http://www.choose2be.ca/1816-revision-v1/', 0, 'revision', '', 0),
(2470, 1, '2018-04-09 14:40:33', '2018-04-09 14:40:33', '<p class=\"p2\" style=\"text-align: justify;\">To give you even more motivation I\'ve put together this list of reason why you should incorporate strength training activities like lifting weight, bodyweight training and High Intensity Interval Training (HIIT) into your weekly workout schedule. Enjoy!</p>\r\n<p class=\"p2\" style=\"text-align: justify;\"><a href=\"http://www.choose2be.ca/wp-content/uploads/2016/09/Strength-training.jpg\"><img class=\"alignnone wp-image-1008 size-medium\" src=\"http://www.choose2be.ca/wp-content/uploads/2016/09/Strength-training-300x239.jpg\" alt=\"Benefit of strength training - Strength training - weight training - Nanaimo - CHoose2be\" width=\"300\" height=\"239\" /></a> <a href=\"http://www.choose2be.ca/wp-content/uploads/2016/09/Benefit-of-strength-training-1.jpg\"><img class=\"alignnone wp-image-1005 size-medium\" src=\"http://www.choose2be.ca/wp-content/uploads/2016/09/Benefit-of-strength-training-1-300x300.jpg\" alt=\"Benefit of strength training - Strength training - weight training - Nanaimo - CHoose2be\" width=\"300\" height=\"300\" /></a></p>\r\n\r\n<ul class=\"ul1\">\r\n 	<li class=\"li2\"><strong>Increase your metabolism</strong>: The more muscle you have the more calorie you burn, even when you sleep. Amazing! Check out my post about <a href=\"http://www.choose2be.ca/muscle-affect-metabolism/\">how muscles affect your metabolism</a>.</li>\r\n 	<li class=\"li2\"><strong>Improve your health</strong>: Strength training can help you manage symptoms of chronic conditions like rheumatoid arthritis, back pain, diabetes, obesity, in order to live a more independent lifestyle even as you age.</li>\r\n 	<li class=\"li2\"><strong>A stronger immune system</strong>: Exercise increases the production of macrophages; the cells that attack bacteria so you can heal faster. With consistent exercise, you can improve your immune system on a long term as well. A word of caution: Be careful as overtraining can also do the opposite. Health is all about finding that balance.</li>\r\n 	<li class=\"li2\"><strong>Appearance</strong>: Muscles take less space than fat, if you don\'t know about this, read my article: Muscle versus fat. By increasing your muscle mass, you can look lean and toned and fit in your clothes better. Even if you have a thin frame you can create beautiful curves in your body.</li>\r\n 	<li class=\"li2\"><strong>Controls blood sugar and decreases the risk of diabetes</strong>: Muscle mass will help maintain a healthy weight and prevent long term disease. Part of the reason aging people experience a rise in their blood sugar is because of the loss of muscle mass.</li>\r\n 	<li class=\"li2\"><strong>Decrease your resting blood pressure</strong>: Strength training makes your heart stronger so it can pump more blood with less effort.</li>\r\n 	<li class=\"li2\"><strong>Physical performance</strong>: If you just get started, your nervous system might need up to 8 weeks to adjust to your new routine. After you will start seeing gain in strength and performance.</li>\r\n 	<li class=\"li2\"><strong>Decrease risk injury</strong>: When your body is stronger, mobile and flexible, your will decrease your risk of injury. When you do weight bearing exercises not only your muscles get stronger, but your tendons and ligaments will as well.</li>\r\n 	<li class=\"li2\"><b>Live longer</b>: <b> </b>A <span class=\"s1\"><a href=\"http://www.cdc.gov/physicalactivity/downloads/growing_stronger.pdf\">study from Tufts University</a> </span>found the more muscles you have the better your chances of a longer life. More than either blood pressure or cholesterol, muscle mass was determined to be the top biomarker for longevity.</li>\r\n 	<li class=\"li2\"><strong>To have more energy</strong>: When you are stronger, you can handle more. You will be better equipped to deal with life\'s stresses.</li>\r\n 	<li class=\"li2\"><strong>Stronger bones</strong>: That\'s right, resistance training even strengthens your bones!</li>\r\n 	<li class=\"li2\"><strong>To improve your posture</strong></li>\r\n 	<li class=\"li2\"><strong>To elevate your mood and reduce harmful stress. </strong>When you workout, your body releases natural painkillers, opiates.</li>\r\n 	<li class=\"li2\"><strong>Sleep better at night, which helps everything.</strong></li>\r\n</ul>\r\n<p class=\"p3\" style=\"text-align: justify;\">If you don\'t know how to get your strength training journey; contact a <a href=\"http://www.choose2be.ca/nanaimo-personal-training/\">personal trainer</a> or join a <a href=\"http://www.choose2be.ca/nanaimo-group-fitness-classes-bootcamp-yoga-zumba/\">group fitness classes</a> to help you boost your metabolism.</p>\r\n<p class=\"p3\" style=\"text-align: justify;\">This is part of the <a href=\"http://www.choose2be.ca/product/8-week-online-register/\"><span class=\"s1\">8 week online program</span></a>.</p>', 'Benefit of Strength Training: Weight Training, Bodyweight exercises, HIIT', '', 'inherit', 'closed', 'closed', '', '976-revision-v1', '', '', '2018-04-09 14:40:33', '2018-04-09 14:40:33', '', 976, 'http://www.choose2be.ca/976-revision-v1/', 0, 'revision', '', 0),
(1820, 1, '2017-03-13 02:41:08', '2017-03-13 02:41:08', '<p class=\"p2\" style=\"text-align: justify;\">To give you even more motivation I\'ve put together this list of reason why you should incorporate strength training activities like lifting weight, bodyweight training and High Intensity Interval Training (HIIT) into your weekly workout schedule. Enjoy!</p>\r\n<p class=\"p2\" style=\"text-align: justify;\"><a href=\"http://www.choose2be.ca/wp-content/uploads/2016/09/Strength-training.jpg\"><img class=\"alignnone wp-image-1008 size-medium\" src=\"http://www.choose2be.ca/wp-content/uploads/2016/09/Strength-training-300x239.jpg\" alt=\"Benefit of strength training - Strength training - weight training - Nanaimo - CHoose2be\" width=\"300\" height=\"239\" /></a> <a href=\"http://www.choose2be.ca/wp-content/uploads/2016/09/Benefit-of-strength-training-1.jpg\"><img class=\"alignnone wp-image-1005 size-medium\" src=\"http://www.choose2be.ca/wp-content/uploads/2016/09/Benefit-of-strength-training-1-300x300.jpg\" alt=\"Benefit of strength training - Strength training - weight training - Nanaimo - CHoose2be\" width=\"300\" height=\"300\" /></a></p>\r\n\r\n<ul class=\"ul1\">\r\n 	<li class=\"li2\"><strong>Increase your metabolism</strong>: The more muscle you have the more calorie you burn, even when you sleep. Amazing! Check out my post about <a href=\"http://www.choose2be.ca/muscle-affect-metabolism/\">how muscles affect your metabolism</a>.</li>\r\n 	<li class=\"li2\"><strong>Improve your health</strong>: Strength training can help you manage symptoms of chronic conditions like rheumatoid arthritis, back pain, diabetes, obesity, in order to live a more independent lifestyle even as you age.</li>\r\n 	<li class=\"li2\"><strong>A stronger immune system</strong>: Exercise increases the production of macrophages; the cells that attack bacteria so you can heal faster. With consistent exercise, you can improve your immune system on a long term as well. A word of caution: Be careful as overtraining can also do the opposite. Health is all about finding that balance.</li>\r\n 	<li class=\"li2\"><strong>Appearance</strong>: Muscles take less space than fat, if you don\'t know about this, read my article: Muscle versus fat. By increasing your muscle mass, you can look lean and toned and fit in your clothes better. Even if you have a thin frame you can create beautiful curves in your body.</li>\r\n 	<li class=\"li2\"><strong>Controls blood sugar and decreases the risk of diabetes</strong>: Muscle mass will help maintain a healthy weight and prevent long term disease. Part of the reason aging people experience a rise in their blood sugar is because of the loss of muscle mass.</li>\r\n 	<li class=\"li2\"><strong>Decrease your resting blood pressure</strong>: Strength training makes your heart stronger so it can pump more blood with less effort.</li>\r\n 	<li class=\"li2\"><strong>Physical performance</strong>: If you just get started, your nervous system might need up to 8 weeks to adjust to your new routine. After you will start seeing gain in strength and performance.</li>\r\n 	<li class=\"li2\"><strong>Decrease risk injury</strong>: When your body is stronger, mobile and flexible, your will decrease your risk of injury. When you do weight bearing exercises not only your muscles get stronger, but your tendons and ligaments will as well.</li>\r\n 	<li class=\"li2\"><b>Live longer</b>: <b> </b>A <span class=\"s1\"><a href=\"http://www.cdc.gov/physicalactivity/downloads/growing_stronger.pdf\">study from Tufts University</a> </span>found the more muscles you have the better your chances of a longer life. More than either blood pressure or cholesterol, muscle mass was determined to be the top biomarker for longevity.<a href=\"http://ozhealthreviews.com/health-tips/7-reasons-why-you-need-to-build-more-muscle/\"><span class=\"s2\"><sup>1</sup></span></a></li>\r\n 	<li class=\"li2\"><strong>To have more energy</strong>: When you are stronger, you can handle more. You will be better equipped to deal with life\'s stresses.</li>\r\n 	<li class=\"li2\"><strong>Stronger bones</strong>: That\'s right, resistance training even strengthens your bones!</li>\r\n 	<li class=\"li2\"><strong>To improve your posture</strong></li>\r\n 	<li class=\"li2\"><strong>To elevate your mood and reduce harmful stress. </strong>When you workout, your body releases natural painkillers, opiates.</li>\r\n 	<li class=\"li2\"><strong>Sleep better at night, which helps everything.</strong></li>\r\n</ul>\r\n<p class=\"p3\" style=\"text-align: justify;\">If you don\'t know how to get your strength training journey; contact a <a href=\"http://www.choose2be.ca/nanaimo-personal-training/\">personal trainer</a> or join a <a href=\"http://www.choose2be.ca/nanaimo-group-fitness-classes-bootcamp-yoga-zumba/\">group fitness classes</a> to help you boost your metabolism.</p>\r\n<p class=\"p3\" style=\"text-align: justify;\">This is part of the <a href=\"http://www.choose2be.ca/product/8-week-online-register/\"><span class=\"s1\">8 week online program</span></a>.</p>', 'Benefit of Strength Training: Weight Training, Bodyweight exercises, HIIT', '', 'inherit', 'closed', 'closed', '', '976-revision-v1', '', '', '2017-03-13 02:41:08', '2017-03-13 02:41:08', '', 976, 'http://www.choose2be.ca/976-revision-v1/', 0, 'revision', '', 0);
INSERT INTO `wp_posts` (`ID`, `post_author`, `post_date`, `post_date_gmt`, `post_content`, `post_title`, `post_excerpt`, `post_status`, `comment_status`, `ping_status`, `post_password`, `post_name`, `to_ping`, `pinged`, `post_modified`, `post_modified_gmt`, `post_content_filtered`, `post_parent`, `guid`, `menu_order`, `post_type`, `post_mime_type`, `comment_count`) VALUES
(1822, 1, '2017-03-13 14:37:38', '2017-03-13 14:37:38', '<section class=\"article-section\"></section><section class=\"article-section\"><section class=\"article-section\">\r\n<h3 class=\"p2\" style=\"text-align: center;\">Many people blame their weight on a slow metabolism and even genetics, but what does that mean? Can you boost your metabolism to burn more calories?</h3>\r\n<h4 style=\"text-align: center;\">Yes, but not all types of exercise will help you with this goal.</h4>\r\n<p style=\"text-align: justify;\"><a href=\"http://www.choose2be.ca/wp-content/uploads/2016/09/Boost-your-metabolism-2-1.jpg\"><img class=\"alignright wp-image-1012 size-medium\" src=\"http://www.choose2be.ca/wp-content/uploads/2016/09/Boost-your-metabolism-2-1-300x199.jpg\" alt=\"Boost your metabolism- muscle help - weight training - Nanaimo Choose2be\" width=\"300\" height=\"199\" /></a>Contrary to popular belief, excessive cardiovascular training like running, bik<a href=\"http://www.choose2be.ca/wp-content/uploads/2016/09/Boost-your-metabolism-1.jpg\"><img class=\"alignnone size-medium wp-image-1006\" src=\"http://www.choose2be.ca/wp-content/uploads/2016/09/Boost-your-metabolism-1.jpg\" alt=\"Boost your metabolism 1\" width=\"1\" height=\"1\" /></a>ing, elliptical training at the gym - when combined with a reduced-calorie diet - further speeds the loss of muscle mass and slows down your metabolism. I witnessed that during the years I worked in a weight training room. I saw the same people doing the same cardio exercises for hours without any strength training, and they didn’t get the results they were looking for at all.  Either their bodies stayed the same year after year, or they even gained weight despite all their efforts.</p>\r\n<p style=\"text-align: justify;\">There are lots of \"skinny fat\" people: They may wear a small size jeans, but that doesn\'t make them strong or healthy. I once read a quote that people who do cardio to look good dressed up and they do strength training to look good in bathing suit (or naked!). That made me laugh, but it is also true.</p>\r\n\r\n<h3 class=\"p2\" style=\"text-align: center;\">What is metabolism?</h3>\r\n<p class=\"p1\" style=\"text-align: justify;\">Metabolism is the process in which your body converts what you put into your mouth into energy. Even when you are at rest your body needs energy for all basic functions such as breathing, adjusting hormone levels, growing, repair, circulating blood and digestion.  The number of calories your body needs to carry these basic functions is called basal metabolic rate, aka your \"metabolism\". Several factors determine your metabolism:</p>\r\n\r\n<ul class=\"ul1\">\r\n 	<li class=\"li1\"><strong>Body size and composition</strong>; the more muscle you have the more calories you burn, even at rest.</li>\r\n 	<li class=\"li1\"><strong>Gender/sex</strong>; men usually have more muscle and less body fat than women, so they burn more calories</li>\r\n 	<li class=\"li1\"><strong>Age</strong>: as you get older you lose muscle mass so you burn fewer calories</li>\r\n</ul>\r\n<p class=\"p1\" style=\"text-align: justify;\">I have been working in the Health and Fitness industry for almost 15 years. I worked in a weight training room for many years and most women that came asked for my help because they were afraid of gaining muscle mass. I often wonder why they were so afraid until I discovered some magazines in the 70\'s and 80´s of women working out. Most of them seemed to be on steroids, they looked more like men than women!</p>\r\n<p class=\"p1\" style=\"text-align: justify;\">There are still many myths and misconceptions that need to be clarified about weight training. I need to reassure everyone out there, without steroids, gaining lean muscle mass is not easy. It is actually pretty difficult for most women to \"bulk\" up unless you are very serious about your training, train everyday and eat lots and lots of protein. It is important that you understand how to maintaining and building muscle mass not only boots your metabolism, but can do so much more for you.</p>\r\n<p class=\"p1\" style=\"text-align: justify;\">Your metabolism is not to be blamed for your weight: Ultimately your physi<a href=\"http://www.choose2be.ca/wp-content/uploads/2016/09/Boost-your-metabolism.jpg\"><img class=\"alignright wp-image-1007 size-medium\" src=\"http://www.choose2be.ca/wp-content/uploads/2016/09/Boost-your-metabolism-300x217.jpg\" alt=\"Boost your metabolism- muscle help - weight training - Nanaimo Choose2be\" width=\"300\" height=\"217\" /></a>cal activity, food &amp; beverage intake will determine how much you weigh. There are some factors that we can\'t control to help our metabolism burn more calories; such as genetics, lifestyle, environment, sleep, stress. One factor that we can control is strength training to increase our muscle mass. The American Council on Exercise has found that the average person loses approximately one-half pound of muscle per year after the age of twenty. To even maintain the muscle you have today, you need to take action. If you don\'t know how to get started on your strength training journey; contact a <a href=\"http://www.choose2be.ca/nanaimo-personal-training/\">personal trainer</a> or join a <a href=\"http://www.choose2be.ca/nanaimo-group-fitness-classes-bootcamp-yoga-zumba/\">group fitness classes</a> that focus on strength building instead of cardio.</p>\r\n<p class=\"p1\" style=\"text-align: justify;\">If you need other reasons to increase your muscle mass, check my post about <a href=\"http://www.choose2be.ca/benefit-strength-training/\">Benefit of Strength Training</a>.</p>\r\n<p class=\"p1\" style=\"text-align: justify;\">This is part of the <a href=\"http://www.choose2be.ca/product/8-week-online-register/\"><span class=\"s1\">8 week online program</span></a>.</p>\r\n\r\n</section></section>', 'How does muscle affect your metabolism?', '', 'inherit', 'closed', 'closed', '', '940-revision-v1', '', '', '2017-03-13 14:37:38', '2017-03-13 14:37:38', '', 940, 'http://www.choose2be.ca/940-revision-v1/', 0, 'revision', '', 0),
(1823, 1, '2017-03-13 21:55:51', '2017-03-13 21:55:51', '', 'images', '', 'inherit', 'open', 'closed', '', 'images-8', '', '', '2017-03-13 21:56:52', '2017-03-13 21:56:52', '', 1816, 'http://www.choose2be.ca/wp-content/uploads/2017/03/images-7.jpg', 0, 'attachment', 'image/jpeg', 0),
(1824, 1, '2017-03-13 21:55:53', '2017-03-13 21:55:53', '', 'images-2', '', 'inherit', 'open', 'closed', '', 'images-2-4', '', '', '2017-03-14 03:38:55', '2017-03-14 03:38:55', '', 1816, 'http://www.choose2be.ca/wp-content/uploads/2017/03/images-2-1.jpg', 0, 'attachment', 'image/jpeg', 0),
(1825, 1, '2017-03-13 21:55:54', '2017-03-13 21:55:54', '', 'WorldyWater', '', 'inherit', 'open', 'closed', '', 'worldywater', '', '', '2017-03-14 03:35:58', '2017-03-14 03:35:58', '', 1816, 'http://www.choose2be.ca/wp-content/uploads/2017/03/WorldyWater.jpg', 0, 'attachment', 'image/jpeg', 0),
(1826, 1, '2017-03-13 21:55:56', '2017-03-13 21:55:56', '', 'imgres-2', '', 'inherit', 'open', 'closed', '', 'imgres-2-3', '', '', '2017-03-13 21:55:56', '2017-03-13 21:55:56', '', 1816, 'http://www.choose2be.ca/wp-content/uploads/2017/03/imgres-2-1.jpg', 0, 'attachment', 'image/jpeg', 0),
(1827, 1, '2017-03-13 21:55:57', '2017-03-13 21:55:57', '', 'images-3', '', 'inherit', 'open', 'closed', '', 'images-3-3', '', '', '2017-03-13 21:55:57', '2017-03-13 21:55:57', '', 1816, 'http://www.choose2be.ca/wp-content/uploads/2017/03/images-3-1.jpg', 0, 'attachment', 'image/jpeg', 0),
(1828, 1, '2017-03-13 21:55:58', '2017-03-13 21:55:58', '', 'images-1', '', 'inherit', 'open', 'closed', '', 'images-1-4', '', '', '2017-03-14 03:37:30', '2017-03-14 03:37:30', '', 1816, 'http://www.choose2be.ca/wp-content/uploads/2017/03/images-1-1.jpg', 0, 'attachment', 'image/jpeg', 0),
(1829, 1, '2017-03-13 21:56:00', '2017-03-13 21:56:00', '', 'images', '', 'inherit', 'open', 'closed', '', 'images-9', '', '', '2017-03-14 03:41:14', '2017-03-14 03:41:14', '', 1816, 'http://www.choose2be.ca/wp-content/uploads/2017/03/images.png', 0, 'attachment', 'image/png', 0),
(1830, 1, '2017-03-13 21:56:01', '2017-03-13 21:56:01', '', 'imgres', '', 'inherit', 'open', 'closed', '', 'imgres-12', '', '', '2017-03-14 03:40:19', '2017-03-14 03:40:19', '', 1816, 'http://www.choose2be.ca/wp-content/uploads/2017/03/imgres-4.jpg', 0, 'attachment', 'image/jpeg', 0),
(1831, 1, '2017-03-13 21:56:02', '2017-03-13 21:56:02', '', 'human-body-water', '', 'inherit', 'open', 'closed', '', 'human-body-water', '', '', '2017-03-14 03:38:10', '2017-03-14 03:38:10', '', 1816, 'http://www.choose2be.ca/wp-content/uploads/2017/03/human-body-water.png', 0, 'attachment', 'image/png', 0),
(1832, 1, '2017-03-13 21:56:05', '2017-03-13 21:56:05', '', 'imgres-1', '', 'inherit', 'open', 'closed', '', 'imgres-1-5', '', '', '2017-03-14 03:40:43', '2017-03-14 03:40:43', '', 1816, 'http://www.choose2be.ca/wp-content/uploads/2017/03/imgres-1-3.jpg', 0, 'attachment', 'image/jpeg', 0),
(1833, 1, '2017-03-14 03:39:49', '2017-03-14 03:39:49', '', 'images-2', '', 'inherit', 'open', 'closed', '', 'images-2-5', '', '', '2017-03-14 03:39:56', '2017-03-14 03:39:56', '', 1816, 'http://www.choose2be.ca/wp-content/uploads/2017/03/images-2-2.jpg', 0, 'attachment', 'image/jpeg', 0),
(1834, 1, '2017-03-14 03:43:40', '2017-03-14 03:43:40', '<h3 class=\"western\" style=\"text-align: center;\"><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">Water is on of the most important substance on earth. </span></span></span></h3>\r\n<p class=\"western\"><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\"><a href=\"http://www.choose2be.ca/wp-content/uploads/2017/03/WorldyWater.jpg\"><img class=\"size-medium wp-image-1825 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/03/WorldyWater-300x168.jpg\" alt=\"importance of water - water- nanaimo - holistic nutrition - nutrition nanaimo - weight loss nanaimo - personal training nanaimo - personal trainer nanaimo - group classes nanaimo \" width=\"300\" height=\"168\" /></a>All plants and animals need it to survive. If there was no water on earth there would be no life. <strong>We can go for weeks without food, but only 3 days without water! It makes up two thirds of human body weight.</strong> Water can be a cure for many common symptoms such as headaches, fatigue, joint pain, </span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">constipation, indigestion, weight gain, fluid retention, dark and pungent urine, and their associated pathologies colitis, kidney stones, bladder and urinary track infections and much more.</span></span></span></p>\r\n<p class=\"western\"><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\"><strong><a href=\"http://www.choose2be.ca/wp-content/uploads/2017/03/human-body-water.png\"><img class=\"size-medium wp-image-1831 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/03/human-body-water-300x200.png\" alt=\"importance of water - water- nanaimo - holistic nutrition - nutrition nanaimo - weight loss nanaimo - personal training nanaimo - personal trainer nanaimo - group classes nanaimo \" width=\"300\" height=\"200\" /></a>A mere 2% drop in our body\'s water supply can trigger signs of dehydration</strong>: day time fatigue, fuzzy short-term memory, trouble and difficulty focusing. An estimated seventy-five percent of Americans have mild, </span></span></span><span style=\"color: #000080;\"><span lang=\"zxx\"><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">chronic dehydration</span></span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">. 37% of Americans, the thirst mechanism is so weak that it is often mistaken for hunger. </span></span></span></p>\r\n\r\n<h3 class=\"western\" style=\"text-align: center;\"><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\"><a href=\"http://www.choose2be.ca/wp-content/uploads/2017/03/images.png\"><img class=\"size-medium wp-image-1829 aligncenter\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/03/images-300x131.png\" alt=\"importance of water - water- nanaimo - holistic nutrition - nutrition nanaimo - weight loss nanaimo - personal training nanaimo - personal trainer nanaimo - group classes nanaimo \" width=\"300\" height=\"131\" /></a>Did you know that: \"One glass of water shut down hunger for almost 100%of the dieters\" studied in a University of Washington study.</span></span></span></h3>\r\n<a href=\"http://www.choose2be.ca/wp-content/uploads/2017/03/imgres-2-1.jpg\"><img class=\"size-medium wp-image-1826 aligncenter\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/03/imgres-2-1-300x158.jpg\" alt=\"\" width=\"300\" height=\"158\" /></a>\r\n<p class=\"western\"><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\"><a href=\"http://www.choose2be.ca/wp-content/uploads/2017/03/images-1-1.jpg\"><img class=\" wp-image-1828 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/03/images-1-1.jpg\" alt=\"importance of water - water- nanaimo - holistic nutrition - nutrition nanaimo - weight loss nanaimo - personal training nanaimo - personal trainer nanaimo - group classes nanaimo \" width=\"196\" height=\"156\" /></a>Dry mouth is not the only indication of dehydration, in fact it is the last sign. You need to acquire the habit to drink water even when you think you don\'t need it and eventually your true thirst mechanisms will be reawaken. </span></span></span></p>\r\n\r\n<ul>\r\n 	<li class=\"western\"><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">A</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">ll the cell and organ functions that make up our entire anatomy and physiology depend on water for their functioning. </span></span></span></li>\r\n 	<li class=\"western\"><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">Water serves as a lubricant in digestion and almost all other body processes. It also<strong> lubricates our joints and cartilages and allows them to move more fluidly.</strong> Less lubrication equals greater friction and that can cause joint, knee and back pain potentially leading to injuries and arthritis. </span></span></span></li>\r\n 	<li class=\"western\"><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">It\'s essential for proper digestion, nutrient absorption and chemical reactions. </span></span></span></li>\r\n 	<li class=\"western\"><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">It transport waste material out of our bodies, it<strong> helps remove toxins from the body. I</strong>n particular from the digestive tract. </span></span></span></li>\r\n 	<li class=\"western\"><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">It\'s essential for proper circulation in the body. </span></span></span></li>\r\n 	<li class=\"western\"><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">The levels of oxygen in the bloodstream are greater when the body is well hydrated. The more oxygen the body has readily available the more fat it will burn for energy without the presence of oxygen the body cannot utilize stored fat for energy efficiently. <strong>Not only will the body burn more fat when well hydrated</strong> but because there are increased oxygen levels you will also have more energy. </span></span></span></li>\r\n 	<li class=\"western\"><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">Water suppresses the appetite naturally and helps the body metabolize stored fat. </span></span></span><span style=\"color: #000080;\"><span lang=\"zxx\"><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">Studies</span></span></span></span></span> <span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">have shown that a decrease in water intake will cause fat deposits to increase, while <strong>an increase in it can actually reduce fat deposits</strong>.</span></span></span></li>\r\n</ul>\r\n<p class=\"western\"><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\"><a href=\"http://www.choose2be.ca/wp-content/uploads/2017/03/images-7.jpg\"><img class=\"size-full wp-image-1823 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/03/images-7.jpg\" alt=\"importance of water - water- nanaimo - holistic nutrition - nutrition nanaimo - weight loss nanaimo - personal training nanaimo - personal trainer nanaimo - group classes nanaimo\" width=\"275\" height=\"183\" /></a>Consistent failure to drink enough water can lead to Chronic Cellular Dehydration. This condition where the body\'s cell are never quite hydrated enough leave them in a weakened state, vulnerable to attack from disease. It weakens the body\'s overall immune system and leads to chemical, nutritional and pH imbalances that can cause a host of diseases.</span></span></span></p>\r\n<p class=\"western\"><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">Your body looses each day about 2-3 litters of water through elimination, urination, perspiration and respiration. However, this may increase during illness, high performance, exercise, pregnancy and nursing. </span></span></span></p>\r\n\r\n<h3 class=\"western\" style=\"text-align: center;\"><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">The beverages most people choose to consume are often counter-productive in promoting hydration. </span></span></span></h3>\r\n<p class=\"western\"><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">Coffee, tea, alcohol, soft and sugary drinks are all diuretics and will cause not only the loss of water the are dissolved in, but they will also draw water the bodies reserves. In normal conditions your body needs to replace the fluids it has lost throughout the day. Most of fluids should be replaced by drinking pure water. The rest you should get from fruit, vegetables and their juices. </span></span></span></p>\r\n<p class=\"western\"><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">It is difficult for the body to get water from any other source than water itself. Soft drinks and </span></span></span><span style=\"color: #000080;\"><span lang=\"zxx\"><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">alcohol</span></span></span></span></span> <span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">steal tremendous amounts of water from the body. Other beverages such as coffee and tea are diuretics therefore stealing precious water from the body.</span></span></span></p>\r\n\r\n<h3 class=\"western\" style=\"text-align: center;\"><strong><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\"><a href=\"http://www.choose2be.ca/wp-content/uploads/2017/03/imgres-4.jpg\"><img class=\"size-full wp-image-1830 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/03/imgres-4.jpg\" alt=\"importance of water - water- nanaimo - holistic nutrition - nutrition nanaimo - weight loss nanaimo - personal training nanaimo - personal trainer nanaimo - group classes nanaimo \" width=\"200\" height=\"173\" /></a>\"Most experts agree that water works better than carbohydrates or sugared beverages for moderate exercise.\"</span></span></span></strong></h3>\r\n<h3>Why should you drink water instead of soft drink?</h3>\r\n<ul>\r\n 	<li>They are diuretic which takes away more water than it provides to the body.</li>\r\n 	<li>The high amounts of sugar in soft drinks causes \"sugar crash\" because your pancreas has produce an abundance of insulin. Chronic elevation and depletion of sugar and insulin can lead to diabetes and other imbalance related diseases.</li>\r\n 	<li><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\"><a href=\"http://www.choose2be.ca/wp-content/uploads/2017/03/imgres-1-3.jpg\"><img class=\"size-full wp-image-1832 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/03/imgres-1-3.jpg\" alt=\"importance of water - water- nanaimo - holistic nutrition - nutrition nanaimo - weight loss nanaimo - personal training nanaimo - personal trainer nanaimo - group classes nanaimo \" width=\"197\" height=\"256\" /></a>The elevated levels of phosphates in soft drinks leach vital minerals from your body. Soft Drinks are made with purified water that also leach vital minerals from your body. Lack of minerals can lead to Heart Disease (lack of </span></span><span style=\"color: #000080;\"><span lang=\"zxx\"><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">magnesium</span></span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">), Osteoporosis (lack of </span></span></span><span style=\"color: #000080;\"><span lang=\"zxx\"><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">calcium</span></span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">) and many other diseases. </span></span></span></li>\r\n 	<li><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">Soft Drinks can remove rust from a car bumper or other metal surfaces. Imagine what they can do to your digestive tract as well as the rest of your body. </span></span></span></li>\r\n 	<li><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">Soft Drinks severely interfere with digestion. </span></span></span><span style=\"color: #000080;\"><span lang=\"zxx\"><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">Caffeine</span></span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\"> and high amounts of sugar shut down the digestive process. That means your body is not able to take in <strong>ANY </strong>nutrients from the food you may have just eaten.</span></span></span></li>\r\n 	<li>Soft drink lower your immune system making it harder for your body to fight illness.</li>\r\n</ul>\r\nReference from:\r\nhttps://www.bodybuilding.com/fun/clark2.htm\r\nhttp://www.freedrinkingwater.com/glossary.htm#chronic-dehydration', 'Why you should be drinking lot of water instead of any other beverages.', '', 'inherit', 'closed', 'closed', '', '1816-revision-v1', '', '', '2017-03-14 03:43:40', '2017-03-14 03:43:40', '', 1816, 'http://www.choose2be.ca/1816-revision-v1/', 0, 'revision', '', 0),
(1835, 1, '2017-03-14 03:52:04', '2017-03-14 03:52:04', '<header class=\"entry-header\">\r\n<p style=\"text-align: justify;\"><a href=\"http://www.choose2be.ca/wp-content/uploads/2016/10/images.jpg\"><img class=\"alignright wp-image-1304 size-full\" src=\"http://www.choose2be.ca/wp-content/uploads/2016/10/images.jpg\" alt=\"animal flow - Mobility - flexibility - strength - Nanaimo - Choose2be - at home workout\" width=\"275\" height=\"183\" /></a>The Animal Flow® Workout was created by fusing elements of multiple bodyweight training disciplines, along with exercises that actually mimic the movements of animals. The workout is intended to increase mobility, flexibility, stability, power, endurance, skill and neuromuscular development. The result is a freestyle flow that works through multiple planes of motion, connecting all of our stabiliz<span class=\"text_exposed_show\">ation systems and creating synergies throughout the body. This</span> innovative fitness program combines a wide range of exercises and ground-based movement combinations that are grouped into six components, each designed to achieve specific results. These routines can help you becoming better at whatever training discipline or sport you already practice! The result is a fun, challenging workout emphasizing multi-directional, fluid movement.</p>\r\n<strong><a href=\"http://www.choose2be.ca/wp-content/uploads/2016/10/images-1.jpg\"><img class=\"alignright wp-image-1305 size-full\" src=\"http://www.choose2be.ca/wp-content/uploads/2016/10/images-1.jpg\" alt=\"animal flow - Mobility - flexibility - strength - Nanaimo - Choose2be - at home workout\" width=\"225\" height=\"225\" /></a>Athletes and fitness enthusiasts of all levels enjoy the benefits from Animal Flow including:</strong>\r\n<ul>\r\n 	<li>Increased mobility</li>\r\n 	<li>Greater flexibility</li>\r\n 	<li>Enhanced stability</li>\r\n 	<li>Amplified power</li>\r\n 	<li>Longer endurance</li>\r\n 	<li>Advanced skill</li>\r\n 	<li>Untapped neuromuscular communication</li>\r\n</ul>\r\n<a href=\"http://www.choose2be.ca/wp-content/uploads/2016/10/AnimalFlow2Photo4-180x180.jpg\"><img class=\"alignright wp-image-1297 size-full\" src=\"http://www.choose2be.ca/wp-content/uploads/2016/10/AnimalFlow2Photo4-180x180.jpg\" alt=\"animal flow - Mobility - flexibility - strength - Nanaimo - Choose2be - at home workout\" width=\"180\" height=\"180\" /></a>No matter what your sports or fitness goals are, Animal Flow will improve your mobility, strength, endurance and power. Whether you’re an extreme athlete or just looking to get fit– Animal Flow is for everyone who wants to get into their peak physical condition and have fun while doing it.\r\n\r\n</header>\r\n<div class=\"entry-content\">\r\n\r\n<strong>Wrist Mobilizations</strong> include a range of simple exercises designed to increase the flexibility and strength of your wrists, which is particularly important for any practice where you are spending a lot of time on your hands.\r\n\r\n<strong><a href=\"http://www.choose2be.ca/wp-content/uploads/2016/10/AnimalFlow2Photo5-180x180.jpg\"><img class=\"alignright wp-image-1298 size-full\" src=\"http://www.choose2be.ca/wp-content/uploads/2016/10/AnimalFlow2Photo5-180x180.jpg\" alt=\"animal flow - Mobility - flexibility - strength - Nanaimo - Choose2be - at home workout\" width=\"180\" height=\"180\" /></a>Activations</strong> are static holds we perform to connect the body before we start our practice. Examples include: Static Beast Hold, Static Crab Hold, and Limb Lifts\r\n\r\n<strong>Form Specific Stretches</strong> are full body stretches that start in an animal form and then move through a wide range of motion. This increases your mobility and flexibility throughout the entire body. Examples include the Ape Reach, Beast Reach, Crab Reach and Scorpion Reach.\r\n\r\n<strong><a href=\"http://www.choose2be.ca/wp-content/uploads/2016/10/AnimalFlow2Photo2-180x180.jpg\"><img class=\"alignright wp-image-1299 size-full\" src=\"http://www.choose2be.ca/wp-content/uploads/2016/10/AnimalFlow2Photo2-180x180.jpg\" alt=\"animal flow - Mobility - flexibility - strength - Nanaimo - Choose2be - at home workout\" width=\"180\" height=\"180\" /></a>Traveling Forms</strong> are exercises that mimic the movements of animals. You’ll start with the “ABCs” – Ape, Beast and Crab – to get you going on these full body conditioning moves. The traveling forms are essentially how we move like animals to improve the function of the human animal.\r\n\r\n<strong>Switches</strong> are dynamic movements that we perform one after the other, creating the “flow” of Animal Flow. You can transfer from one form to another, or repeat the same one as a drill. Examples include the many variations for Underswitches, Side Kickthroughs, Front Kickthroughs, and Scorpions.\r\n\r\n<strong><a href=\"http://www.choose2be.ca/wp-content/uploads/2016/10/images-2.jpg\"><img class=\"alignright wp-image-1307 size-full\" src=\"http://www.choose2be.ca/wp-content/uploads/2016/10/images-2.jpg\" alt=\"animal flow - Mobility - flexibility - strength - Nanaimo - Choose2be - at home workout\" width=\"240\" height=\"179\" /></a>Flow:</strong> Your Flow is where the real magic happens. You’ll combine the Animal Flow moves by linking them together in a fluid sequence, seamlessly transferring energy from one move to the next. Flows may be a choreographed sequence practiced over multiple sessions, or may be created freestyle!\r\n<p style=\"text-align: justify;\"><strong><a href=\"http://www.choose2be.ca/wp-content/uploads/2016/10/AnimalFlow2Product-600x600.jpg\"><img class=\"alignright wp-image-1301\" src=\"http://www.choose2be.ca/wp-content/uploads/2016/10/AnimalFlow2Product-600x600-300x300.jpg\" alt=\"animal flow - Mobility - flexibility - strength - Nanaimo - Choose2be - at home workout\" width=\"175\" height=\"175\" /></a><a href=\"http://www.choose2be.ca/product/animal-flow/\">Check out Animal Flow Program by clicking here</a>: 26 exercises</strong> and <strong>20 sample Flows!</strong> Videos are provided as downloadable files and can be streamed on-line. The Flows are also provided as audio files with program creator Mike Fitch calling out the flow instructions, so you can listen with your headphones and practice your Flow in the park, at the gym, or even in your own living room!</p>\r\n[embed]https://www.youtube.com/watch?v=cLYZ-3beDeI&feature=youtu.be[/embed]\r\n\r\n</div>', 'Animal Flow workout to make you strong and increase your mobility.', '', 'inherit', 'closed', 'closed', '', '1295-revision-v1', '', '', '2017-03-14 03:52:04', '2017-03-14 03:52:04', '', 1295, 'http://www.choose2be.ca/1295-revision-v1/', 0, 'revision', '', 0),
(1836, 1, '2017-03-14 03:59:03', '2017-03-14 03:59:03', '<h3 style=\"text-align: center;\"><strong>10 reasons to practice handstand</strong></h3>\r\n<p style=\"text-align: justify;\">I have been committing to learn and practice handstand. They are part of my <a href=\"http://www.choose2be.ca/nanaimo-yoga-classes/\">Yoga</a> practice and my <a href=\"http://www.choose2be.ca/product/global-bodyweight-athlete-training-program/\">Bodyweight Training Program</a> I even use some variations into my <a href=\"http://www.choose2be.ca/nanaimo-group-fitness-classes-bootcamp-yoga-zumba/\">Bootcamp</a> sometime. Handstands are so exciting for me and full of surprises. Some days I am strong and balanced, while others day it doesn’t work. It requires lots of discipline and consistency to master this movement. You might need motivation before investing time into it. Here, I\'ve listed ten reasons why you could integrate handstands in your current training.</p>\r\n<p style=\"text-align: justify;\"><a href=\"http://www.choose2be.ca/wp-content/uploads/2016/07/handstand-full.jpg\"><img class=\"alignright wp-image-904 size-medium\" title=\"handstand\" src=\"http://www.choose2be.ca/wp-content/uploads/2016/07/handstand-full-185x300.jpg\" alt=\"handstand - yoga- bootcamp -personal training - nanaimo - bodyweight exercise - why practice them \" width=\"185\" height=\"300\" /></a>1- Did you know that practicing handstands could <strong>boost your mood</strong>? After researching about handstands I was surprise to discover that they can make you feel happier because of all the blood flowing to your brain. “They can help your mood in by reducing the production of the stress hormone, cortisol, which can not only de-stress you in the short-term but could also help relieve minor depression and anxiety.”<a href=\"http://www.mindbodygreen.com/0-11284/5-reasons-you-should-do-handstands-every-day.html\">(1)</a></p>\r\n 2- Your bones will thank you. Handstands are a weight bearing exercise that <strong>strengthens your bones</strong> from wrist, shoulder, arms, and spine, making you less prone to osteoporosis.\r\n\r\n3 &amp; 4- Being upside down <strong>increases the circulation</strong> to your upper body and lungs and <strong>helps with breathing</strong> while stretching the diaphragm.\r\n<p style=\"text-align: justify;\">5- <strong>Connects all kinetic chain in your body</strong>; everything in your body is interconnected. Handstands require constant communication, neuromuscular efficiency, and amazing proprioception to maintain balance.</p>\r\n<p style=\"text-align: justify;\">6- It will <strong>teach you total body tension</strong> and that will be transferable to other training you will do. They train your body to be one unit and increase activation and stabilization of all muscles, core, spine, shoulder girdle…</p>\r\n<p style=\"text-align: justify;\">7- Handstands can also <strong>stimulate the endocrine system</strong>. Your endocrine system is responsible for regulating mood, growth, development, tissue function, metabolism, sexual functions and other bodily functions. “When the body is turned upside down and blood moves to the head, the pituitary gland is stimulated which helps to set a point for healthy body weight. The inversion also brings blood to the thyroid glands to help regulate the production of T3 and T4 (thyroid hormones), which also affects metabolism.” <a href=\"http://www.livestrong.com/article/319675-the-many-benefits-of-handstands-for-health/\">(2)</a></p>\r\n<p style=\"text-align: justify;\">8- Handstands can <strong>make you a better person. </strong>Seriously, practicing handstand can help you move through mental barriers and release fear. Handstands build confidence, perseverance and faith; you can bring theses qualities into your life. They will help you face the challenges in your life.</p>\r\n<p style=\"text-align: justify;\"> 9- They <strong>bring you into present moment</strong>. If you don’t pay attention, you fall. You have to clear your mind, let go of mental chatter and pay attention to what is happening, because there is a lot happening!</p>\r\n10- Lastly; (you probably knew this one) handstands, <strong>build strength</strong>. As B.K.S. Iyengar, said, “it develops the body harmoniously. It strengthens the shoulders, arms and wrists and expands the chest fully.”\r\n<p style=\"text-align: justify;\">If you want to learn handstand I highly recommend you to watch the <a href=\"http://www.choose2be.ca/product/hand-balancing-for-bodyweight-athlete/\">Hand Balancing program</a> from Mike Finch. He takes you through so many progressions and variations to develop strong handstand. Handstands are also part of my <a href=\"http://www.choose2be.ca/product/global-bodyweight-athlete-training-program/\">Bodyweight athlete program</a>. You can also ask your <a href=\"http://www.choose2be.ca/nanaimo-personal-training/\">personal trainer</a> and/or <a href=\"http://www.choose2be.ca/nanaimo-yoga-classes/\">yoga</a> instructor to help you so you can progress faster.</p>\r\nI also made this video of different variations I\'ve been practicing. Enjoy!\r\n\r\n[embed]https://youtu.be/hXBemnCIgy8[/embed]', 'Why practicing handstand?', '', 'inherit', 'closed', 'closed', '', '875-revision-v1', '', '', '2017-03-14 03:59:03', '2017-03-14 03:59:03', '', 875, 'http://www.choose2be.ca/875-revision-v1/', 0, 'revision', '', 0),
(1837, 1, '2017-03-14 04:02:53', '2017-03-14 04:02:53', '<img class=\"so-widget-image alignright\" title=\"Juicing fitness\" src=\"http://www.choose2be.ca/wp-content/uploads/2016/04/images-3.jpg\" srcset=\"\" alt=\"Juicing - fitness regimen - holistic nutrition - Nanaimo \" width=\"286\" height=\"214\" />\r\n<p style=\"text-align: justify;\">Juicing is part of my lifestyle - but it wasn\'t always like this. When I was still really new to the fitness world, I sought the opinion of other fitness professionals to help me achieve my goal of having a lean and strong body. I heard so many different opinions and advice; one can easily lose her way. One thing that I’ve been told was to stay away from juicing because it contains too much sugar and calories. That it was better to consume the fruit whole to have all the fiber content instead.</p>\r\n<p style=\"text-align: justify;\">Since then, I’ve kept seeking other professional advice but also followed what feels right for me. I have watched a couple documentaries that changed my view about juicing: <em><a href=\"http://www.fatsickandnearlydead.com/\">Fat, Sick and Nearly Dead</a></em> and <em><a href=\"http://gerson.org/gerpress/tag/the-gerson-miracle/\">Gerson Miracle</a></em>. I highly recommend both of these documentaries.</p>\r\n<p style=\"text-align: justify;\"><em><a href=\"http://www.fatsickandnearlydead.com/\">Fat, Sick and Nearly Dead</a></em> is about an Australian, Joe Cross, who is overweight and on heavy medication when he comes to the United States to do a six-month juicing fast. Along his way across the USA, he educates and inspires people to transform their life through juicing. Joe totally transforms his life. This movie is a must-see.</p>\r\n<p style=\"text-align: justify;\"><em><a href=\"http://gerson.org/gerpress/tag/the-gerson-miracle/\">The Gerson Miracle</a></em> tells the unique journey of Dr. Gerson, who cured a patient of cancer at the beginning of the 21<sup>th</sup> century. His daughter took over his research and still cumulates records of patients who have cured their cancer. His cure is based on the fact that the body can be detoxified by drinking 13 juices a day with another cleansing treatment like a coffee enema.</p>\r\n<img class=\"so-widget-image alignright\" title=\"Juicing fitness\" src=\"http://www.choose2be.ca/wp-content/uploads/2016/04/81DfEUNY3L._SX342_.jpg\" alt=\"Juicing - fitness regimen - holistic nutrition - Nanaimo \" width=\"363\" height=\"418\" /> <img class=\"so-widget-image aligncenter\" title=\"Juicing fitness\" src=\"http://www.choose2be.ca/wp-content/uploads/2016/04/movieposter.jpg\" alt=\"Juicing - fitness regimen - holistic nutrition - Nanaimo \" width=\"269\" height=\"388\" /> <img class=\"so-widget-image aligncenter\" title=\"Juicing fitness\" src=\"http://www.choose2be.ca/wp-content/uploads/2016/04/Green_star_juicer_elite_5001_grande.jpg\" alt=\"Juicing - fitness regimen - holistic nutrition - Nanaimo \" width=\"600\" height=\"568\" />\r\n<p style=\"text-align: justify;\">After watching these documentaries, I began researching what kind of juicer I should buy. Dr. Gerson used a <a href=\"http://www.norwalkjuicers.com/\">Norwalk juicer</a>. The thought of spending a couple thousand dollars turned me off and I found the press portion of the juicer too dangerous around little kids. We settled for a <a href=\"https://www.juicerville.ca/collections/our-juicers/products/green-star-juicer-elite-5000\">Green Star Juicer</a> from <a href=\"https://www.juicerville.ca/#_a_rioux\">Juicerville</a>. We have been juicing during the summer and fall when we have an abundance of fresh, organic produce from our garden to juice with.</p>\r\n<p style=\"text-align: justify;\">I love the taste and believe juice is medicine for my body and soul. I feel so energized when I drink a juice and can be active without needing much time to digest. I choose juicing not for weight loss but to nourish and replenish my body. I am convinced I recover faster when I juice because my body gets all the nutrients it needs to thrive. Check out <a href=\"https://juicerville.leaddyno.com/affiliate\">Juicerville</a> to learn more about juicer and purchase your juicer.</p>\r\n<img class=\"so-widget-image aligncenter\" title=\"Juicing fitness\" src=\"http://www.choose2be.ca/wp-content/uploads/2016/04/imgres-1.jpg\" srcset=\"\" alt=\"Juicing - fitness regimen - holistic nutrition - Nanaimo \" width=\"219\" height=\"230\" />\r\n\r\nIf you like juice but don\'t have time or energy to do it yourself. There is a juicing service in Nanaimo call <a href=\"http://www.goodlifejuice.com/\">Good Life Juice</a>. Check them out!\r\n\r\nHope you enjoy reading this blog.\r\n\r\nWith gratitude, Vero', 'Should juicing be part of your fitness regimen?', '', 'inherit', 'closed', 'closed', '', '224-revision-v1', '', '', '2017-03-14 04:02:53', '2017-03-14 04:02:53', '', 224, 'http://www.choose2be.ca/224-revision-v1/', 0, 'revision', '', 0),
(2188, 1, '2017-09-12 16:37:17', '2017-09-12 16:37:17', '<img class=\"so-widget-image alignright\" title=\"Juicing fitness\" src=\"http://www.choose2be.ca/wp-content/uploads/2016/04/images-3.jpg\" srcset=\"\" alt=\"Juicing - fitness regimen - holistic nutrition - Nanaimo \" width=\"286\" height=\"214\" />\r\n<p style=\"text-align: justify;\">Juicing is part of my lifestyle - but it wasn\'t always like this. When I was still really new to the fitness world, I sought the opinion of other fitness professionals to help me achieve my goal of having a lean and strong body. I heard so many different opinions and advice; one can easily lose her way. One thing that I’ve been told was to stay away from juicing because it contains too much sugar and calories. That it was better to consume the fruit whole to have all the fiber content instead.</p>\r\n<p style=\"text-align: justify;\">Since then, I’ve kept seeking other professional advice but also followed what feels right for me. I have watched a couple documentaries that changed my view about juicing: <em><a href=\"http://www.fatsickandnearlydead.com/\">Fat, Sick and Nearly Dead</a></em> and <em><a href=\"http://gerson.org/gerpress/tag/the-gerson-miracle/\">Gerson Miracle</a></em>. I highly recommend both of these documentaries.</p>\r\n<p style=\"text-align: justify;\"><em><a href=\"http://www.fatsickandnearlydead.com/\"><img class=\"so-widget-image alignright\" title=\"Juicing fitness\" src=\"http://www.choose2be.ca/wp-content/uploads/2016/04/movieposter.jpg\" alt=\"Juicing - fitness regimen - holistic nutrition - Nanaimo \" width=\"119\" height=\"171\" />Fat, Sick and Nearly Dead</a></em> is about an Australian, Joe Cross, who is overweight and on heavy medication when he comes to the United States to do a six-month juicing fast. Along his way across the USA, he educates and inspires people to transform their life through juicing. Joe totally transforms his life. This movie is a must-see.</p>\r\n<p style=\"text-align: justify;\"><em><a href=\"http://gerson.org/gerpress/tag/the-gerson-miracle/\">\r\n<img class=\"so-widget-image alignleft\" title=\"Juicing fitness\" src=\"http://www.choose2be.ca/wp-content/uploads/2016/04/81DfEUNY3L._SX342_.jpg\" alt=\"Juicing - fitness regimen - holistic nutrition - Nanaimo \" width=\"153\" height=\"176\" />The Gerson Miracle</a></em> tells the unique journey of Dr. Gerson, who cured a patient of cancer at the beginning of the 21<sup>th</sup> century. His daughter took over his research and still cumulates records of patients who have cured their cancer. His cure is based on the fact that the body can be detoxified by drinking 13 juices a day with another cleansing treatment like a coffee enema.</p>\r\n&nbsp;\r\n<p style=\"text-align: justify;\"><img class=\"so-widget-image alignright\" title=\"Juicing fitness\" src=\"http://www.choose2be.ca/wp-content/uploads/2016/04/Green_star_juicer_elite_5001_grande.jpg\" alt=\"Juicing - fitness regimen - holistic nutrition - Nanaimo \" width=\"242\" height=\"229\" /><img class=\"so-widget-image alignleft\" title=\"Juicing fitness\" src=\"http://www.choose2be.ca/wp-content/uploads/2016/04/imgres-1.jpg\" srcset=\"\" alt=\"Juicing - fitness regimen - holistic nutrition - Nanaimo \" width=\"219\" height=\"230\" />After watching these documentaries, I began researching what kind of juicer I should buy. Dr. Gerson used a <a href=\"http://www.norwalkjuicers.com/\">Norwalk juicer</a>. The thought of spending a couple thousand dollars turned me off and I found the press portion of the juicer too dangerous around little kids. We settled for a <a href=\"https://www.juicerville.ca/collections/our-juicers/products/green-star-juicer-elite-5000\">Green Star Juicer</a> from <a href=\"https://www.juicerville.ca/#_a_rioux\">Juicerville</a>. We have been juicing during the summer and fall when we have an abundance of fresh, organic produce from our garden to juice with.</p>\r\n<p style=\"text-align: justify;\">I love the taste and believe juice is medicine for my body and soul. I feel so energized when I drink a juice and can be active without needing much time to digest. I choose juicing not for weight loss but to nourish and replenish my body. I am convinced I recover faster when I juice because my body gets all the nutrients it needs to thrive. Check out <a href=\"https://juicerville.leaddyno.com/affiliate\">Juicerville</a> to learn more about juicer and purchase your juicer.</p>\r\nIf you like juice but don\'t have time or energy to do it yourself. There is a juicing service in Nanaimo call <a href=\"http://www.goodlifejuice.com/\">Good Life Juice</a>. Check them out!\r\n\r\nHope you enjoy reading this blog.\r\n\r\nWith gratitude, Vero', 'Should juicing be part of your fitness regimen?', '', 'inherit', 'closed', 'closed', '', '224-revision-v1', '', '', '2017-09-12 16:37:17', '2017-09-12 16:37:17', '', 224, 'http://www.choose2be.ca/224-revision-v1/', 0, 'revision', '', 0);
INSERT INTO `wp_posts` (`ID`, `post_author`, `post_date`, `post_date_gmt`, `post_content`, `post_title`, `post_excerpt`, `post_status`, `comment_status`, `ping_status`, `post_password`, `post_name`, `to_ping`, `pinged`, `post_modified`, `post_modified_gmt`, `post_content_filtered`, `post_parent`, `guid`, `menu_order`, `post_type`, `post_mime_type`, `comment_count`) VALUES
(1838, 1, '2017-03-14 04:05:23', '2017-03-14 04:05:23', '<img class=\"so-widget-image alignright\" title=\"Juicing fitness\" src=\"http://www.choose2be.ca/wp-content/uploads/2016/04/images-3.jpg\" srcset=\"\" alt=\"Juicing - fitness regimen - holistic nutrition - Nanaimo \" width=\"286\" height=\"214\" />\r\n<p style=\"text-align: justify;\">Juicing is part of my lifestyle - but it wasn\'t always like this. When I was still really new to the fitness world, I sought the opinion of other fitness professionals to help me achieve my goal of having a lean and strong body. I heard so many different opinions and advice; one can easily lose her way. One thing that I’ve been told was to stay away from juicing because it contains too much sugar and calories. That it was better to consume the fruit whole to have all the fiber content instead.</p>\r\n<p style=\"text-align: justify;\">Since then, I’ve kept seeking other professional advice but also followed what feels right for me. I have watched a couple documentaries that changed my view about juicing: <em><a href=\"http://www.fatsickandnearlydead.com/\">Fat, Sick and Nearly Dead</a></em> and <em><a href=\"http://gerson.org/gerpress/tag/the-gerson-miracle/\">Gerson Miracle</a></em>. I highly recommend both of these documentaries.</p>\r\n<p style=\"text-align: justify;\"><em><a href=\"http://www.fatsickandnearlydead.com/\"><img class=\"so-widget-image alignright\" title=\"Juicing fitness\" src=\"http://www.choose2be.ca/wp-content/uploads/2016/04/movieposter.jpg\" alt=\"Juicing - fitness regimen - holistic nutrition - Nanaimo \" width=\"119\" height=\"171\" />Fat, Sick and Nearly Dead</a></em> is about an Australian, Joe Cross, who is overweight and on heavy medication when he comes to the United States to do a six-month juicing fast. Along his way across the USA, he educates and inspires people to transform their life through juicing. Joe totally transforms his life. This movie is a must-see.</p>\r\n<p style=\"text-align: justify;\"><em><a href=\"http://gerson.org/gerpress/tag/the-gerson-miracle/\">\r\n<img class=\"so-widget-image alignleft\" title=\"Juicing fitness\" src=\"http://www.choose2be.ca/wp-content/uploads/2016/04/81DfEUNY3L._SX342_.jpg\" alt=\"Juicing - fitness regimen - holistic nutrition - Nanaimo \" width=\"153\" height=\"176\" />The Gerson Miracle</a></em> tells the unique journey of Dr. Gerson, who cured a patient of cancer at the beginning of the 21<sup>th</sup> century. His daughter took over his research and still cumulates records of patients who have cured their cancer. His cure is based on the fact that the body can be detoxified by drinking 13 juices a day with another cleansing treatment like a coffee enema.</p>\r\n&nbsp;\r\n<p style=\"text-align: justify;\"></p>\r\n<p style=\"text-align: justify;\"><img class=\"so-widget-image alignright\" title=\"Juicing fitness\" src=\"http://www.choose2be.ca/wp-content/uploads/2016/04/Green_star_juicer_elite_5001_grande.jpg\" alt=\"Juicing - fitness regimen - holistic nutrition - Nanaimo \" width=\"242\" height=\"229\" /><img class=\"so-widget-image alignleft\" title=\"Juicing fitness\" src=\"http://www.choose2be.ca/wp-content/uploads/2016/04/imgres-1.jpg\" srcset=\"\" alt=\"Juicing - fitness regimen - holistic nutrition - Nanaimo \" width=\"219\" height=\"230\" />After watching these documentaries, I began researching what kind of juicer I should buy. Dr. Gerson used a <a href=\"http://www.norwalkjuicers.com/\">Norwalk juicer</a>. The thought of spending a couple thousand dollars turned me off and I found the press portion of the juicer too dangerous around little kids. We settled for a <a href=\"https://www.juicerville.ca/collections/our-juicers/products/green-star-juicer-elite-5000\">Green Star Juicer</a> from <a href=\"https://www.juicerville.ca/#_a_rioux\">Juicerville</a>. We have been juicing during the summer and fall when we have an abundance of fresh, organic produce from our garden to juice with.</p>\r\n<p style=\"text-align: justify;\">I love the taste and believe juice is medicine for my body and soul. I feel so energized when I drink a juice and can be active without needing much time to digest. I choose juicing not for weight loss but to nourish and replenish my body. I am convinced I recover faster when I juice because my body gets all the nutrients it needs to thrive. Check out <a href=\"https://juicerville.leaddyno.com/affiliate\">Juicerville</a> to learn more about juicer and purchase your juicer.</p>\r\nIf you like juice but don\'t have time or energy to do it yourself. There is a juicing service in Nanaimo call <a href=\"http://www.goodlifejuice.com/\">Good Life Juice</a>. Check them out!\r\n\r\nHope you enjoy reading this blog.\r\n\r\nWith gratitude, Vero', 'Should juicing be part of your fitness regimen?', '', 'inherit', 'closed', 'closed', '', '224-revision-v1', '', '', '2017-03-14 04:05:23', '2017-03-14 04:05:23', '', 224, 'http://www.choose2be.ca/224-revision-v1/', 0, 'revision', '', 0),
(1839, 1, '2017-04-13 08:00:19', '2017-04-13 08:00:19', '<p class=\"p1\"><span class=\"s1\">I love healthy, nourishing and delicious food! My friend Sarah came over with these cookie dough </span>balls, and my kids and I just loved it. The recipe came from the cookbook Oh She Glows! It\'s a vegan recipe to glow from the inside out. I asked her for the recipe, and since then have been improvising with it for improvement. The original recipe called for <span class=\"s1\">almond flour</span><span class=\"s2\">. At first, </span><span class=\"s1\">I was simply grounding almonds into the food processor to make almond flour. </span><span class=\"s1\">Then I tried using sunflower seeds, as they are cheaper than almonds. I realized I could have soaked the sunflower seeds and sprouted them to increase the nutritional value.</span></p>\r\n\r\n<h3 class=\"p3\" style=\"text-align: center;\"><span class=\"s1\"></span><span class=\"s1\">Why is it a good idea to soak seeds? </span></h3>\r\n<p class=\"p3\"><span class=\"s1\"><a href=\"http://www.choose2be.ca/wp-content/uploads/2017/03/IMG_3589.jpg\"><img class=\"size-medium wp-image-1856 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/03/IMG_3589-300x225.jpg\" alt=\"Energy balls - nutrition - Nanaimo - Nutrition Nanaimo - holistic Nutrition - weight loss - healthy food - snack kids - sprouted seed - gluten free - sugar free\" width=\"300\" height=\"225\" /></a>To remove nutritional enzyme inhibitors (phytic acid, polyphenols, </span>tannins, nitrogens, etc.) and toxic substances that can be minimized or eliminated by soaking. \"Untreated phytic acid can combine with calcium, magnesium, copper, iron and especially zinc in the intestinal tract and block their absorption. This is why a diet high in unfermented whole grains may lead to serious mineral deficiencies and bone loss. The modern misguided practice of consuming large amounts of unprocessed bran often improves colon transit time at first, but may lead to irritable bowel syndrome and, in the long term, many other adverse effects.\" <a href=\"http://www.foodmatters.com/article/the-benefits-of-soaking-nuts-and-seeds\"><span class=\"s4\">http://www.foodmatters.com/article/the-benefits-of-soaking-nuts-and-seeds</span></a></p>\r\n\r\n<h3 class=\"p1\" style=\"text-align: center;\"><span class=\"s1\">Why Soak Nuts, Grains, And Seeds?</span></h3>\r\n<ul>\r\n 	<li class=\"p1\"><span class=\"s1\">To remove or reduce phytic acid.</span></li>\r\n 	<li class=\"p1\">To remove or reduce tannins.</li>\r\n 	<li class=\"p1\">To neutralize the enzyme inhibitors.</li>\r\n 	<li class=\"p1\">To encourage the production of beneficial enzymes.</li>\r\n 	<li class=\"p1\">To increase the amounts of vitamins, especially B vitamins.</li>\r\n 	<li class=\"p1\">To break down gluten and make digestion easier.</li>\r\n 	<li class=\"p1\">To make the proteins more readily available for absorption.</li>\r\n 	<li class=\"p1\">To prevent mineral deficiencies and bone loss.</li>\r\n 	<li class=\"p1\">To help neutralize toxins in the colon and keep the colon clean.</li>\r\n 	<li class=\"p1\">To prevent many health diseases and conditions.</li>\r\n</ul>\r\n<p class=\"p1\"><span class=\"s1\">The recipe also includes maple sugar and/or any other sweetener. I have been trying the recipe with </span>dates instead, and even though my kids say they hate dates, they love these balls. I usually sneak them into the food processor without them seeing.</p>\r\n<p class=\"p1\"><span class=\"s1\">You know the best part about these balls? They are super easy to make! You add everything into the </span>food processor, roll them into balls, and put them into the freezer until they harden.</p>\r\n\r\n<ul>\r\n 	<li class=\"p1\"><span class=\"s1\">1 cup 1/2 rolled oat</span></li>\r\n 	<li class=\"p1\">5-6 dates</li>\r\n 	<li class=\"p1\">1/2 cup of soaked and starting to sprout sunflower seeds</li>\r\n 	<li class=\"p1\">A fews drops of stevia</li>\r\n 	<li class=\"p1\">2 tablespoons of coconut oil</li>\r\n 	<li class=\"p1\">2 tablespoons of peanut, almond, or any of your favorite seed/nut butter</li>\r\n 	<li class=\"p1\">1/4 cup of mini chocolate chip</li>\r\n 	<li class=\"p1\">1 teaspoon of vanilla extract</li>\r\n 	<li class=\"p1\">1 teaspoon of sea salt</li>\r\n</ul>', 'Healthy Energy Balls that everyone love: Cookie dough Energy balls', '', 'publish', 'open', 'open', '', 'energy-balls', '', '', '2017-09-15 15:38:55', '2017-09-15 15:38:55', '', 0, 'http://www.choose2be.ca/?p=1839', 0, 'post', '', 0),
(1840, 1, '2017-03-14 17:16:58', '2017-03-14 17:16:58', 'I love healthy, nourishing and delicious food. My friend Sarah came over with theses cookie dough balls and me and my kids just loved it. I asked her the recipe and since been improvising with it to improve it. The original recipe call for almond flour. At first I was simply grounding almond into the food processor to make almond flour. Then I tried with sunflower seed since they are cheaper than almond. I realized I could even soaked the sunflower and sprout them to increase the nutritional value of theses balls.\r\n\r\nWhy is it a good idea to soak seed? To remove nutritional enzyme inhibitors (phytic acid, polyphenols tannins, and goitrogens) and toxic substances that can be minimized or eliminated by soaking. \"Untreated phytic acid can combine with calcium, magnesium, copper, iron and especially zinc in the intestinal tract and block their absorption. This is why a diet high in unfermented whole grains may lead to serious mineral deficiencies and bone loss. The modern misguided practice of consuming large amounts of unprocessed bran often improves colon transit time at first but may lead to irritable bowel syndrome and, in the long term, many other adverse effects.\" http://www.foodmatters.com/article/the-benefits-of-soaking-nuts-and-seeds\r\n<h3>Why Soak Nuts, Grains, And Seeds?</h3>\r\n<ul>\r\n 	<li>To remove or reduce phytic acid.</li>\r\n 	<li>To remove or reduce tannins.</li>\r\n 	<li>To neutralize the enzyme inhibitors.</li>\r\n 	<li>To encourage the production of beneficial enzymes.</li>\r\n 	<li>To increase the amounts of vitamins, especially B vitamins.</li>\r\n 	<li>To break down gluten and make digestion easier.</li>\r\n 	<li>To make the proteins more readily available for absorption.</li>\r\n 	<li>To prevent mineral deficiencies and bone loss.</li>\r\n 	<li>To help neutralize toxins in the colon and keep the colon clean.</li>\r\n 	<li>To prevent many health diseases and conditions.</li>\r\n</ul>', 'Healthy Energy Balls that everyone love: Cookie dough Energy balls', '', 'inherit', 'closed', 'closed', '', '1839-revision-v1', '', '', '2017-03-14 17:16:58', '2017-03-14 17:16:58', '', 1839, 'http://www.choose2be.ca/1839-revision-v1/', 0, 'revision', '', 0),
(1841, 1, '2017-03-14 20:28:16', '2017-03-14 20:28:16', 'I love healthy, nourishing and delicious food. My friend Sarah came over with theses cookie dough balls and me and my kids just loved it. The recipe come from the cookbook Oh she glows! Vegan recipe to glow from inside out. I asked her the recipe and since been improvising with it to improve it. The original recipe call for almond flour. At first I was simply grounding almond into the food processor to make almond flour. Then I tried with sunflower seed since they are cheaper than almond. I realized I could even soaked the sunflower and sprout them to increase the nutritional value of theses balls.\r\n\r\nWhy is it a good idea to soak seed? To remove nutritional enzyme inhibitors (phytic acid, polyphenols tannins, and goitrogens) and toxic substances that can be minimized or eliminated by soaking. \"Untreated phytic acid can combine with calcium, magnesium, copper, iron and especially zinc in the intestinal tract and block their absorption. This is why a diet high in unfermented whole grains may lead to serious mineral deficiencies and bone loss. The modern misguided practice of consuming large amounts of unprocessed bran often improves colon transit time at first but may lead to irritable bowel syndrome and, in the long term, many other adverse effects.\" http://www.foodmatters.com/article/the-benefits-of-soaking-nuts-and-seeds\r\n<h3>Why Soak Nuts, Grains, And Seeds?</h3>\r\n<ul>\r\n 	<li>To remove or reduce phytic acid.</li>\r\n 	<li>To remove or reduce tannins.</li>\r\n 	<li>To neutralize the enzyme inhibitors.</li>\r\n 	<li>To encourage the production of beneficial enzymes.</li>\r\n 	<li>To increase the amounts of vitamins, especially B vitamins.</li>\r\n 	<li>To break down gluten and make digestion easier.</li>\r\n 	<li>To make the proteins more readily available for absorption.</li>\r\n 	<li>To prevent mineral deficiencies and bone loss.</li>\r\n 	<li>To help neutralize toxins in the colon and keep the colon clean.</li>\r\n 	<li>To prevent many health diseases and conditions.</li>\r\n</ul>', 'Healthy Energy Balls that everyone love: Cookie dough Energy balls', '', 'inherit', 'closed', 'closed', '', '1839-revision-v1', '', '', '2017-03-14 20:28:16', '2017-03-14 20:28:16', '', 1839, 'http://www.choose2be.ca/1839-revision-v1/', 0, 'revision', '', 0),
(1842, 1, '2017-03-14 20:36:14', '2017-03-14 20:36:14', 'I love healthy, nourishing and delicious food. My friend Sarah came over with theses cookie dough balls and me and my kids just loved it. The recipe come from the cookbook Oh she glows! Vegan recipe to glow from inside out. I asked her the recipe and since been improvising with it to improve it. The original recipe call for almond flour. At first I was simply grounding almond into the food processor to make almond flour. Then I tried with sunflower seed since they are cheaper than almond. I realized I could even soaked the sunflower and sprout them to increase the nutritional value of theses balls.\r\n\r\nWhy is it a good idea to soak seed? To remove nutritional enzyme inhibitors (phytic acid, polyphenols tannins, and goitrogens) and toxic substances that can be minimized or eliminated by soaking. \"Untreated phytic acid can combine with calcium, magnesium, copper, iron and especially zinc in the intestinal tract and block their absorption. This is why a diet high in unfermented whole grains may lead to serious mineral deficiencies and bone loss. The modern misguided practice of consuming large amounts of unprocessed bran often improves colon transit time at first but may lead to irritable bowel syndrome and, in the long term, many other adverse effects.\" http://www.foodmatters.com/article/the-benefits-of-soaking-nuts-and-seeds\r\n<h3>Why Soak Nuts, Grains, And Seeds?</h3>\r\n<ul>\r\n 	<li>To remove or reduce phytic acid.</li>\r\n 	<li>To remove or reduce tannins.</li>\r\n 	<li>To neutralize the enzyme inhibitors.</li>\r\n 	<li>To encourage the production of beneficial enzymes.</li>\r\n 	<li>To increase the amounts of vitamins, especially B vitamins.</li>\r\n 	<li>To break down gluten and make digestion easier.</li>\r\n 	<li>To make the proteins more readily available for absorption.</li>\r\n 	<li>To prevent mineral deficiencies and bone loss.</li>\r\n 	<li>To help neutralize toxins in the colon and keep the colon clean.</li>\r\n 	<li>To prevent many health diseases and conditions.</li>\r\n</ul>\r\nThe recipe also called for maple sugar and or any other sweetener. I\'ve been trying it with dates instead and even though my kids say they hate date they love theses balls. I usually sneak them into the food processor without them seeing.\r\n\r\nYou know the best part about theses balls? They are so easy to make. You add everything into the food processor. Roll them into balls and put them into the freezer until they harden.\r\n<ul>\r\n 	<li>1 cup 1/2 rolled oat</li>\r\n 	<li>5-6 dates</li>\r\n 	<li>1/2 cup of soaked and started to sprout sunflower seed</li>\r\n 	<li>a fews drops of stevia</li>\r\n 	<li>2 tablespoons of coconut oil</li>\r\n 	<li>2 tablespoons of peanut, almond or any of your favorite seed/nut butter</li>\r\n 	<li>1/4 cup of mini chocolate chip</li>\r\n 	<li>1 teaspoon of vanilla extract</li>\r\n 	<li>1 teaspoon of sea salt</li>\r\n</ul>', 'Healthy Energy Balls that everyone love: Cookie dough Energy balls', '', 'inherit', 'closed', 'closed', '', '1839-revision-v1', '', '', '2017-03-14 20:36:14', '2017-03-14 20:36:14', '', 1839, 'http://www.choose2be.ca/1839-revision-v1/', 0, 'revision', '', 0),
(1843, 1, '2017-03-17 15:24:22', '2017-03-17 15:24:22', '<h3 class=\"p2\"><span class=\"s1\"> </span><span class=\"s1\">1- Only doing cardiovascular exercises</span></h3>\n<p class=\"p1\"><span class=\"s1\"><a href=\"http://www.choose2be.ca/wp-content/uploads/2017/01/Belly-fat-2.jpg\"><img class=\"size-medium wp-image-1620 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/01/Belly-fat-2-300x200.jpg\" alt=\"Belly fat - lose weight - personal training - personal trainer - fat loss - body transformation - bootcamp - nutrition - coach - Nanaimo - trainer - group classes - result\" width=\"300\" height=\"200\" /></a>Most women wanting to get rid of belly fat will focus on cardiovascular exercises at the gym like the treadmill, bike, and the elliptical machine. Doing cardio is a great to get started, but it should not be the only thing you do. </span></p>\n<p class=\"p1\"><span class=\"s1\">I once heard someone say: \"More men should train like women; men should do cardiovascular exercises because they have more belly fat and die more often from cardiovascular disease. And more women should train like men and lift weights; because they have less muscle mass and that would help increase their metabolism.\" Only doing cardio will simply create a \"skinny fat\" version of you, check out <a href=\"http://www.choose2be.ca/nanaimo-muscle-versus-fat/\">muscle versus fat</a> post to learn more. You need to lift weights to increase your lean muscle mass, tone your body and burn more calories. Check out my post about <a href=\"http://www.choose2be.ca/nanaimo-benefit-strength-training/\">strength training benefit</a> and also <a href=\"http://www.choose2be.ca/nanaimo-muscle-affect-metabolism/\">how does muscle affect your metabolism </a>to know more.</span></p>\n\n<h3 class=\"p1\"><span class=\"s1\">2- Spending hours at the gym</span></h3>\n<p class=\"p1\"><span class=\"s1\">I don\'t believe in endless hours at the gym unless you are training for an ironman or something like that. An hour at the gym is enough. Over the years I have noticed people take lots of rests between exercises, maybe more rest between sets than the actual workout. I believe in circuit training, interval, tri-set and superset training with minimal rest. It will maximize the time you have at the gym, will keep your heart rate elevated and give you better results. Also doing it a little everyday will have more impact than doing too much for a while and then giving up. </span></p>\n\n<h3 class=\"p1\"><span class=\"s1\">3- Not getting out of your comfort zone</span></h3>\n<p class=\"p1\"><span class=\"s1\"><a href=\"http://www.choose2be.ca/wp-content/uploads/2017/01/Belly-fat-3.jpg\"><img class=\"size-medium wp-image-1621 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/01/Belly-fat-3-300x300.jpg\" alt=\"Belly fat - lose weight - personal training - personal trainer - fat loss - body transformation - bootcamp - nutrition - coach - Nanaimo - trainer - group classes - result\" width=\"300\" height=\"300\" /></a>So often I see people at the gym texting while being on a treadmill or using weights too light to see any results. Use your time at the gym wisely. If you do cardiovascular exercises integrate interval training.When you lift weight, challenge yourself and, use heavier weights. For example, I see women using 5-10lbs dumbbells to perform a single arm body row. Most women can easily use 15+ lbs. I usually use 30 lbs dumbell with good form and no problem. </span></p>\n\n<h3 class=\"p1\"><span class=\"s1\">4- Putting 100% effort at the gym with exercise and 0% in clean eating.</span></h3>\n<p class=\"p1\">There is a reason people say that “abs are made in the kitchen.” What you eat is as important, and probably more important, than how you exercise when it comes to your body fat percentage. <span class=\"s1\">If you put 80-90% effort in eating clean and 10-20% in the gym you might see the result you are looking for. Cut refined, processed food, sugar, unhealthy fat and choose plant based diet as much as possible. </span><span class=\"s1\"> </span></p>\n\n<h3 class=\"p1\"><span class=\"s1\">5- Setting unrealistic goals </span></h3>\n<p class=\"p1\"><span class=\"s1\">People want instant results and that is not realistic, and can be quite discouraging. A pound equals 3500 calories, so a pound a week can be realistic.</span><span class=\"s2\"> Check out my post about <a href=\"http://www.choose2be.ca/nanaimo-goal-setting/\">goal setting</a> to know more about how to set a realistic goal.</span></p>\nBe sure to check my <a href=\"http://www.choose2be.ca/product/8-week-online-register/\">8 week online program</a> to help you get fitter, healthier &amp; happier in just 8 weeks! Perfect for all fitness levels. The ideal fitness program to keep you motivated. Flexible enough to accommodate your busy schedule.\n\nCheck my <a href=\"http://www.choose2be.ca/nanaimo-calendar-group-fitness-classes/\">schedule</a> to join a class or ask my help as a <a href=\"http://www.choose2be.ca/nanaimo-personal-training/\">trainer</a> to help you reach your goals.', 'How to get rid of belly fat? 5 Common mistakes to avoid. ', '', 'inherit', 'closed', 'closed', '', '1580-autosave-v1', '', '', '2017-03-17 15:24:22', '2017-03-17 15:24:22', '', 1580, 'http://www.choose2be.ca/1580-autosave-v1/', 0, 'revision', '', 0),
(1844, 1, '2017-03-17 15:25:12', '2017-03-17 15:25:12', '<h3 class=\"p2\"><span class=\"s1\"> </span><span class=\"s1\">1- Only doing cardiovascular exercises</span></h3>\r\n<p class=\"p1\"><span class=\"s1\"><a href=\"http://www.choose2be.ca/wp-content/uploads/2017/01/Belly-fat-2.jpg\"><img class=\"size-medium wp-image-1620 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/01/Belly-fat-2-300x200.jpg\" alt=\"Belly fat - lose weight - personal training - personal trainer - fat loss - body transformation - bootcamp - nutrition - coach - Nanaimo - trainer - group classes - result\" width=\"300\" height=\"200\" /></a>Most women wanting to get rid of belly fat will focus on cardiovascular exercises at the gym like the treadmill, bike, and the elliptical machine. Doing cardio is a great to get started, but it should not be the only thing you do. </span></p>\r\n<p class=\"p1\"><span class=\"s1\">I once heard someone say: \"More men should train like women; men should do cardiovascular exercises because they have more belly fat and die more often from cardiovascular disease. And more women should train like men and lift weights; because they have less muscle mass and that would help increase their metabolism.\" Only doing cardio will simply create a \"skinny fat\" version of you, check out <a href=\"http://www.choose2be.ca/nanaimo-muscle-versus-fat/\">muscle versus fat</a> post to learn more. You need to lift weights to increase your lean muscle mass, tone your body and burn more calories. Check out my post about <a href=\"http://www.choose2be.ca/nanaimo-benefit-strength-training/\">strength training benefit</a> and also <a href=\"http://www.choose2be.ca/nanaimo-muscle-affect-metabolism/\">how does muscle affect your metabolism </a>to know more.</span></p>\r\n\r\n<h3 class=\"p1\"><span class=\"s1\">2- Spending hours at the gym</span></h3>\r\n<p class=\"p1\"><span class=\"s1\">I don\'t believe in endless hours at the gym unless you are training for an ironman or something like that. An hour at the gym is enough. Over the years I have noticed people take lots of rests between exercises, maybe more rest between sets than the actual workout. I believe in circuit training, interval, tri-set and superset training with minimal rest. It will maximize the time you have at the gym, will keep your heart rate elevated and give you better results. Also doing it a little everyday will have more impact than doing too much for a while and then giving up. </span></p>\r\n\r\n<h3 class=\"p1\"><span class=\"s1\">3- Not getting out of your comfort zone</span></h3>\r\n<p class=\"p1\"><span class=\"s1\"><a href=\"http://www.choose2be.ca/wp-content/uploads/2017/01/Belly-fat-3.jpg\"><img class=\"size-medium wp-image-1621 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/01/Belly-fat-3-300x300.jpg\" alt=\"Belly fat - lose weight - personal training - personal trainer - fat loss - body transformation - bootcamp - nutrition - coach - Nanaimo - trainer - group classes - result\" width=\"300\" height=\"300\" /></a>So often I see people at the gym texting while being on a treadmill or using weights too light to see any results. Use your time at the gym wisely. If you do cardiovascular exercises integrate interval training.When you lift weight, challenge yourself and, use heavier weights. For example, I see women using 5-10lbs dumbbells to perform a single arm body row. Most women can easily use 15+ lbs. I usually use 30 lbs dumbell with good form and no problem. </span></p>\r\n\r\n<h3 class=\"p1\"><span class=\"s1\">4- Putting 100% effort at the gym with exercise and 0% in clean eating.</span></h3>\r\n<p class=\"p1\">There is a reason people say that “abs are made in the kitchen.” What you eat is as important, and probably more important, than how you exercise when it comes to your body fat percentage. <span class=\"s1\">If you put 80-90% effort in eating clean and 10-20% in the gym you might see the result you are looking for. Cut refined, processed food, sugar, unhealthy fat and choose plant based diet as much as possible. </span><span class=\"s1\"> </span></p>\r\n\r\n<h3 class=\"p1\"><span class=\"s1\">5- Setting unrealistic goals </span></h3>\r\n<p class=\"p1\"><span class=\"s1\">People want instant results and that is not realistic, and can be quite discouraging. A pound equals 3500 calories, so a pound a week can be realistic, if weight loss is your goal. You might also want to consider body fat percentage or measurements as alternative goals:</span><span class=\"s2\"> Check out my post about <a href=\"http://www.choose2be.ca/nanaimo-goal-setting/\">goal setting</a> to know more about how to set a realistic goal.</span></p>\r\nBe sure to check my <a href=\"http://www.choose2be.ca/product/8-week-online-register/\">8 week online program</a> to help you get fitter, healthier &amp; happier in just 8 weeks! Perfect for all fitness levels. The ideal fitness program to keep you motivated. Flexible enough to accommodate your busy schedule.\r\n\r\nCheck my <a href=\"http://www.choose2be.ca/nanaimo-calendar-group-fitness-classes/\">schedule</a> to join a class or ask my help as a <a href=\"http://www.choose2be.ca/nanaimo-personal-training/\">trainer</a> to help you reach your goals.', 'How to get rid of belly fat? 5 Common mistakes to avoid. ', '', 'inherit', 'closed', 'closed', '', '1580-revision-v1', '', '', '2017-03-17 15:25:12', '2017-03-17 15:25:12', '', 1580, 'http://www.choose2be.ca/1580-revision-v1/', 0, 'revision', '', 0),
(1961, 1, '2017-04-25 22:22:22', '2017-04-25 22:22:22', '<h3 style=\"text-align: center;\">What is the difference between mobility and flexibility?</h3>\r\n<p class=\"p1\">Many people think that mobility and flexibility are the same, but flexibility is just one component of mobility. Mobility indicates how well and efficiently we move and it helps us to prevent injuries. It enables us to perform functional movement patterns like a full squat for example with no restrictions in the range of movement. You can be flexible and still lack the core strength, balance, coordination to be able to do the same movement as a person with good mobility. A simple definition by Tony Gentilcore, Co-Founder of Cressey Sports Performance, is as follows:</p>\r\n<p style=\"text-align: center;\"><strong>Mobility: how a joint moves</strong>\r\n<strong>Flexibility: the length of a muscle</strong></p>\r\n<p class=\"p1\">If you have been wanting to improve your flexibility but don’t have the results you are looking for, it might be a good idea to start thinking differently and work on improving mobility instead. Stretching temporarily improves the length of the muscle but it will return to its original state afterwards. It is the health of the joint that dictates the range of motion.</p>\r\n<p class=\"p1\">For fitness enthusiasts, we want to focus on mobility instead of just flexibility. Mobility exercises should be part of your lifestyle and fitness regimen to keep you healthy and help you reach your full potential. We don’t want to wait to have injury and pain to address this. If you have mobility problem your body is not going to move the way its suppose to and its will create wear and tears. “Compensation from other areas (generally the lumbar spine) can happen if you don’t have good movement patterns in basic movement like squatting, lunging...”</p>\r\n<p style=\"text-align: justify;\"><a href=\"http://www.choose2be.ca/wp-content/uploads/2016/10/Mobility-versus-flexibility.jpg\"><img class=\"alignright wp-image-1249 size-medium\" src=\"http://www.choose2be.ca/wp-content/uploads/2016/10/Mobility-versus-flexibility-300x300.jpg\" alt=\"Mobility versus flexibility - Choose2be - Flexibility - Yoga - Medical Exercise Specialist Nanaimo\" width=\"300\" height=\"300\" /></a>For example if you have tight hamstrings and you keep stretching them without improvement, it might be because you have a hip mobility issue. Another example is if you have ankle mobility issues in which case stretching your calves won’t solve your problem.<a href=\"https://drjaritt.wordpress.com/2012/12/18/flexibility-vs-mobility-stop-stretching-start-mobilizing/\"> “Did you know that your ability to actively move a joint through a range of motion is not only dictated by the mobility at the joint but by your central nervous system. If your central nervous system does not feel strong through a certain range of motion it is going to show by limiting that range of motion.”</a> Whereas improving mobility will prepare your body for movement, increase over all joint range of motion and control, and translate into improved performance and joint health. To address mobility problem you need motion/movement.</p>\r\n<p style=\"text-align: justify;\">Common areas that have limited range of movement: hips, shoulders, knees and upper back. There is a lot you can do to prevent injury, speed recovery, and improve performance;</p>\r\n\r\n<ul>\r\n 	<li style=\"text-align: justify;\">Tissue Work,</li>\r\n 	<li style=\"text-align: justify;\">Stretching,</li>\r\n 	<li style=\"text-align: justify;\">Strengthening,</li>\r\n</ul>\r\n<p style=\"text-align: justify;\"><strong>Tissue work</strong>: Self Myofascia release can be done using foam roller, balls, Theracane, or even your own body (like the elbow). I even saw people use a rolling pin on their tissue! Be creative, use what you have handy! You can also go see a therapist like chiropractor, massage therapist, physiotherapist, to help you if you have the resources.</p>\r\n\r\n<h3 style=\"text-align: center;\">How to integrate mobility and flexibility exercises into your workout?</h3>\r\n<p style=\"text-align: justify;\">Mobility exercises would be best performed before a workout or exercise. They will improve your range of motion so you will be more likely able to reach a full range of motion. This will allow you to move better and keep your joints healthy. They can also be used as warm ups and will help the synovial fluid (fluid in your joints that helps cushions and lubricate) going to reduce joint friction. Joints don’t have blood supply but are nourished through synovial fluid. <a href=\"http://www.selfgrowth.com/articles/Flexibility_vs_Mobility.html\">“Joint salts, or calcium deposits, are also dissolved with the gentle, high-repetition movement patterns of the exercises.” </a></p>\r\n<p style=\"text-align: justify;\">Flexibility exercises should be performed at the end of a workout or at the end of the day. It will help you to relax your nervous system. Relaxing your nervous system decreases the ability to produce strength and power; that’s why you should not perform passive stretches before a workout. Relaxing your muscles will help you enhance recovery.</p>\r\nSo use mobility exercises as your warm-up and do flexibility work after the workout as part of the cool-down to restore tissue length and prevent long term injury.\r\n\r\nI am currently teaching a <a href=\"http://www.choose2be.ca/nanaimo-calendar-group-fitness-classes/\">Mobility and Flexibility Yoga classes</a> at Vancouver Island University and try to integrate some of theses principles in every classes I teach. <a href=\"http://www.choose2be.ca/nanaimo-calendar-group-fitness-classes/\">Check my calendar</a> and hope to see you in class.', 'Mobility versus Flexibility, which one should you practice?', '', 'inherit', 'closed', 'closed', '', '1242-revision-v1', '', '', '2017-04-25 22:22:22', '2017-04-25 22:22:22', '', 1242, 'http://www.choose2be.ca/1242-revision-v1/', 0, 'revision', '', 0),
(1947, 1, '2017-04-17 13:49:27', '2017-04-17 13:49:27', '<h3 style=\"text-align: center;\">What is the difference between mobility and flexibility?</h3>\r\n<p class=\"p1\">Many people think that mobility and flexibility are the same, but flexibility is just one component of mobility. Mobility indicates how well and efficiently we move and it helps us to prevent injuries. It enables us to perform functional movement patterns like a full squat for example with no restrictions in the range of movement. You can be flexible and still lack the core strength, balance, coordination to be able to do the same movement as a person with good mobility. A simple definition by Tony Gentilcore, Co-Founder of Cressey Sports Performance, is as follows:</p>\r\n<p style=\"text-align: center;\"><strong>Mobility: how a joint moves</strong>\r\n<strong>Flexibility: the length of a muscle</strong></p>\r\n<p class=\"p1\">If you have been wanting to improve your flexibility but don’t have the results you are looking for, it might be a good idea to start thinking differently and work on improving mobility instead. Stretching temporarily improves the length of the muscle but it will return to its original state afterwards. It is the health of the joint that dictates the range of motion.</p>\r\n<p class=\"p1\">For fitness enthusiasts, we want to focus on mobility instead of just flexibility. Mobility exercises should be part of your lifestyle and fitness regimen to keep you healthy and help you reach your full potential. We don’t want to wait to have injury and pain to address this. If you have mobility problem your body is not going to move the way its suppose to and its will create wear and tears. <a href=\"http://iyca.org/flexibility-vs-mobility-in-youth-fitness-programs/\">“Compensation from other areas (generally the lumbar spine) can happen if you don’t have good movement patterns in basic movement like squatting, lunging...”</a></p>\r\n<p style=\"text-align: justify;\"><a href=\"http://www.choose2be.ca/wp-content/uploads/2016/10/Mobility-versus-flexibility.jpg\"><img class=\"alignright wp-image-1249 size-medium\" src=\"http://www.choose2be.ca/wp-content/uploads/2016/10/Mobility-versus-flexibility-300x300.jpg\" alt=\"Mobility versus flexibility - Choose2be - Flexibility - Yoga - Medical Exercise Specialist Nanaimo\" width=\"300\" height=\"300\" /></a>For example if you have tight hamstrings and you keep stretching them without improvement, it might be because you have a hip mobility issue. Another example is if you have ankle mobility issues in which case stretching your calves won’t solve your problem.<a href=\"https://drjaritt.wordpress.com/2012/12/18/flexibility-vs-mobility-stop-stretching-start-mobilizing/\"> “Did you know that your ability to actively move a joint through a range of motion is not only dictated by the mobility at the joint but by your central nervous system. If your central nervous system does not feel strong through a certain range of motion it is going to show by limiting that range of motion.”</a> Whereas improving mobility will prepare your body for movement, increase over all joint range of motion and control, and translate into improved performance and joint health. To address mobility problem you need motion/movement.</p>\r\n<p style=\"text-align: justify;\">Common areas that have limited range of movement: hips, shoulders, knees and upper back. There is a lot you can do to prevent injury, speed recovery, and improve performance;</p>\r\n\r\n<ul>\r\n 	<li style=\"text-align: justify;\">Tissue Work,</li>\r\n 	<li style=\"text-align: justify;\">Stretching,</li>\r\n 	<li style=\"text-align: justify;\">Strengthening,</li>\r\n</ul>\r\n<p style=\"text-align: justify;\"><strong>Tissue work</strong>: Self Myofascia release can be done using foam roller, balls, Theracane, or even your own body (like the elbow). I even saw people use a rolling pin on their tissue! Be creative, use what you have handy! You can also go see a therapist like chiropractor, massage therapist, physiotherapist, to help you if you have the resources.</p>\r\n\r\n<h3 style=\"text-align: center;\">How to integrate mobility and flexibility exercises into your workout?</h3>\r\n<p style=\"text-align: justify;\">Mobility exercises would be best performed before a workout or exercise. They will improve your range of motion so you will be more likely able to reach a full range of motion. This will allow you to move better and keep your joints healthy. They can also be used as warm ups and will help the synovial fluid (fluid in your joints that helps cushions and lubricate) going to reduce joint friction. Joints don’t have blood supply but are nourished through synovial fluid. <a href=\"http://www.selfgrowth.com/articles/Flexibility_vs_Mobility.html\">“Joint salts, or calcium deposits, are also dissolved with the gentle, high-repetition movement patterns of the exercises.” </a></p>\r\n<p style=\"text-align: justify;\">Flexibility exercises should be performed at the end of a workout or at the end of the day. It will help you to relax your nervous system. Relaxing your nervous system decreases the ability to produce strength and power; that’s why you should not perform passive stretches before a workout. Relaxing your muscles will help you enhance recovery.</p>\r\nSo use mobility exercises as your warm-up and do flexibility work after the workout as part of the cool-down to restore tissue length and prevent long term injury.\r\n\r\nI am currently teaching a <a href=\"http://www.choose2be.ca/nanaimo-calendar-group-fitness-classes/\">Mobility and Flexibility Yoga classes</a> at Vancouver Island University and try to integrate some of theses principles in every classes I teach. <a href=\"http://www.choose2be.ca/nanaimo-calendar-group-fitness-classes/\">Check my calendar</a> and hope to see you in class.', 'Mobility versus Flexibility, which one should you practice?', '', 'inherit', 'closed', 'closed', '', '1242-revision-v1', '', '', '2017-04-17 13:49:27', '2017-04-17 13:49:27', '', 1242, 'http://www.choose2be.ca/1242-revision-v1/', 0, 'revision', '', 0),
(1845, 1, '2017-03-17 15:33:01', '2017-03-17 15:33:01', '<h3 style=\"text-align: center;\">What is the difference between mobility and flexibility?</h3>\r\n<p class=\"p1\">Many people think that mobility and flexibility are the same, but</p>\r\n\r\n<h4 class=\"p1\" style=\"text-align: center;\">flexibility is just one component of mobility.</h4>\r\n<p style=\"text-align: justify;\">Mobility indicates how well and efficiently we move and it helps us to prevent injuries. It enables us to perform functional movement patterns like a full squat for example with no restrictions in the range of movement. You can be flexible and still lack the core strength, balance, coordination to be able to do the same movement as a person with good mobility. A simple definition by Tony Gentilcore, Co-Founder of Cressey Sports Performance, is as follows:</p>\r\n<p style=\"text-align: center;\"><strong>Mobility: how a joint moves</strong>\r\n<strong>Flexibility: the length of a muscle</strong></p>\r\n<p class=\"p1\">If you have been wanting to improve your flexibility but don’t have the results you are looking for, it might be a good idea to start thinking differently and work on improving mobility instead. Stretching temporarily improves the length of the muscle but it will return to its original state afterwards. It is the health of the joint that dictates the range of motion.</p>\r\n<p class=\"p1\">For fitness enthusiasts, we want to focus on mobility instead of just flexibility. Mobility exercises should be part of your lifestyle and fitness regimen to keep you healthy and help you reach your full potential. We don’t want to wait to have injury and pain to address this. If you have mobility problem your body is not going to move the way its suppose to and its will create wear and tears. <a href=\"http://iyca.org/flexibility-vs-mobility-in-youth-fitness-programs/\">“Compensation from other areas (generally the lumbar spine) can happen if you don’t have good movement patterns in basic movement like squatting, lunging...”</a></p>\r\n<p style=\"text-align: justify;\"><a href=\"http://www.choose2be.ca/wp-content/uploads/2016/10/Mobility-versus-flexibility.jpg\"><img class=\"alignright wp-image-1249 size-medium\" src=\"http://www.choose2be.ca/wp-content/uploads/2016/10/Mobility-versus-flexibility-300x300.jpg\" alt=\"Mobility versus flexibility - Choose2be - Flexibility - Yoga - Medical Exercise Specialist Nanaimo\" width=\"300\" height=\"300\" /></a>For example if you have tight hamstrings and you keep stretching them without improvement, it might be because you have a hip mobility issue. Another example is if you have ankle mobility issues in which case stretching your calves won’t solve your problem.<a href=\"https://drjaritt.wordpress.com/2012/12/18/flexibility-vs-mobility-stop-stretching-start-mobilizing/\"> “Did you know that your ability to actively move a joint through a range of motion is not only dictated by the mobility at the joint but by your central nervous system. If your central nervous system does not feel strong through a certain range of motion it is going to show by limiting that range of motion.”</a> Whereas improving mobility will prepare your body for movement, increase over all joint range of motion and control, and translate into improved performance and joint health. To address mobility problem you need motion/movement.</p>\r\n<p style=\"text-align: justify;\">Common areas that have limited range of movement: hips, shoulders, knees and upper back. There is a lot you can do to prevent injury, speed recovery, and improve performance;</p>\r\n\r\n<ul>\r\n 	<li style=\"text-align: justify;\">Tissue Work,</li>\r\n 	<li style=\"text-align: justify;\">Stretching,</li>\r\n 	<li style=\"text-align: justify;\">Strengthening,</li>\r\n</ul>\r\n<p style=\"text-align: justify;\"><strong>Tissue work</strong>: Self Myofascia release can be done using foam roller, balls, Theracane, or even your own body (like the elbow). I even saw people use a rolling pin on their tissue! Be creative, use what you have handy! You can also go see a therapist like chiropractor, massage therapist, physiotherapist, to help you if you have the resources.</p>\r\n\r\n<h3 style=\"text-align: center;\">How to integrate mobility and flexibility exercises into your workout?</h3>\r\n<p style=\"text-align: justify;\">Mobility exercises would be best performed before a workout or exercise. They will improve your range of motion so you will be more likely able to reach a full range of motion. This will allow you to move better and keep your joints healthy. They can also be used as warm ups and will help the synovial fluid (fluid in your joints that helps cushions and lubricate) going to reduce joint friction. Joints don’t have blood supply but are nourished through synovial fluid. <a href=\"http://www.selfgrowth.com/articles/Flexibility_vs_Mobility.html\">“Joint salts, or calcium deposits, are also dissolved with the gentle, high-repetition movement patterns of the exercises.” </a></p>\r\n<p style=\"text-align: justify;\">Flexibility exercises should be performed at the end of a workout or at the end of the day. It will help you to relax your nervous system. Relaxing your nervous system decreases the ability to produce strength and power; that’s why you should not perform passive stretches before a workout. Relaxing your muscles will help you enhance recovery.</p>\r\nSo use mobility exercises as your warm-up and do flexibility work after the workout as part of the cool-down to restore tissue length and prevent long term injury.\r\n\r\nI am currently teaching a <a href=\"http://www.choose2be.ca/nanaimo-calendar-group-fitness-classes/\">Mobility and Flexibility Yoga classes</a> at Vancouver Island University and try to integrate some of theses principles in every classes I teach. <a href=\"http://www.choose2be.ca/nanaimo-calendar-group-fitness-classes/\">Check my calendar</a> and hope to see you in class.', 'Mobility versus Flexibility', '', 'inherit', 'closed', 'closed', '', '1242-revision-v1', '', '', '2017-03-17 15:33:01', '2017-03-17 15:33:01', '', 1242, 'http://www.choose2be.ca/1242-revision-v1/', 0, 'revision', '', 0);
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(1848, 1, '2017-03-21 21:23:59', '2017-03-21 21:23:59', '<h3 class=\"western\" style=\"text-align: center;\"><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">Water is one of the most important substances on earth. </span></span></span></h3>\n<p class=\"western\"><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\"><a href=\"http://www.choose2be.ca/wp-content/uploads/2017/03/WorldyWater.jpg\"><img class=\"size-medium wp-image-1825 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/03/WorldyWater-300x168.jpg\" alt=\"importance of water - water- nanaimo - holistic nutrition - nutrition nanaimo - weight loss nanaimo - personal training nanaimo - personal trainer nanaimo - group classes nanaimo \" width=\"300\" height=\"168\" /></a>All plants and animals need it to survive. If there was no water on earth there would be no life. <strong>We can go for weeks without food, but only 3 days without water! It makes up two thirds of human body weight.</strong> Water can be a cure for many common symptoms such as headaches, fatigue, joint pain, </span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">constipation, indigestion, weight gain, fluid retention, dark and pungent urine, and their associated pathologies (colitis, kidney stones, bladder and urinary tract infections and much more.)</span></span></span></p>\n<p class=\"western\"><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\"><strong><a href=\"http://www.choose2be.ca/wp-content/uploads/2017/03/human-body-water.png\"><img class=\"size-medium wp-image-1831 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/03/human-body-water-300x200.png\" alt=\"importance of water - water- nanaimo - holistic nutrition - nutrition nanaimo - weight loss nanaimo - personal training nanaimo - personal trainer nanaimo - group classes nanaimo \" width=\"300\" height=\"200\" /></a>A mere 2% drop in our body\'s water supply can trigger signs of dehydration</strong>: day time fatigue, fuzzy short-term memory, trouble and difficulty focusing. An estimated seventy-five percent of Americans have mild, </span></span></span><span style=\"color: #000080;\"><span lang=\"zxx\"><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">chronic dehydration</span></span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">. 37% of Americans, the thirst mechanism is so weak that it is often mistaken for hunger. </span></span></span></p>\n\n<h3 class=\"western\" style=\"text-align: center;\"><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\"><a href=\"http://www.choose2be.ca/wp-content/uploads/2017/03/images.png\"><img class=\"size-medium wp-image-1829 aligncenter\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/03/images-300x131.png\" alt=\"importance of water - water- nanaimo - holistic nutrition - nutrition nanaimo - weight loss nanaimo - personal training nanaimo - personal trainer nanaimo - group classes nanaimo \" width=\"300\" height=\"131\" /></a>Did you know that: \"One glass of water shut down hunger for almost 100%of the dieters\" according to one University of Washington study.</span></span></span></h3>\n<a href=\"http://www.choose2be.ca/wp-content/uploads/2017/03/imgres-2-1.jpg\"><img class=\"size-medium wp-image-1826 aligncenter\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/03/imgres-2-1-300x158.jpg\" alt=\"\" width=\"300\" height=\"158\" /></a>\n<p class=\"western\"><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\"><a href=\"http://www.choose2be.ca/wp-content/uploads/2017/03/images-1-1.jpg\"><img class=\" wp-image-1828 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/03/images-1-1.jpg\" alt=\"importance of water - water- nanaimo - holistic nutrition - nutrition nanaimo - weight loss nanaimo - personal training nanaimo - personal trainer nanaimo - group classes nanaimo \" width=\"196\" height=\"156\" /></a>Dry mouth is not the only indication of dehydration, it is the last sign. You need to acquire the habit to drink water even when you think you don\'t need it and eventually your true thirst mechanisms will be reawakened. </span></span></span></p>\n\n<ul>\n 	<li class=\"western\"><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">A</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">ll the cell and organ functions that make up our entire anatomy and physiology depend on water for their functioning. </span></span></span></li>\n 	<li class=\"western\"><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">Water serves as a lubricant in digestion and almost all other body processes. It also<strong> lubricates our joints and cartilages and allows them to move more fluidly.</strong> Less lubrication equals greater friction and that can cause joint, knee and back pain, potentially leading to injuries and arthritis. </span></span></span></li>\n 	<li class=\"western\"><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">Water is also essential for proper digestion, nutrient absorption and chemical reactions. </span></span></span></li>\n 	<li class=\"western\"><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">It transports waste material out of our bodies and<strong> helps to remove toxins from the body,</strong> particularly from the digestive tract. </span></span></span></li>\n 	<li class=\"western\"><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">Water is also essential for proper circulation in the body. </span></span></span></li>\n 	<li class=\"western\"><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">The levels of oxygen in the bloodstream are greater when the body is well hydrated. The more oxygen the body has readily available the more fat it will burn for energy. Without the presence of oxygen in the bloodstream, the body cannot utilize stored fat for energy efficiently. <strong>Not only does your body burn more of your fat stores when well hydrated,</strong> but the increased oxygen levels will give you more energy too. </span></span></span></li>\n 	<li class=\"western\"><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">Water suppresses the appetite naturally and helps the body metabolize stored fat. </span></span></span><span style=\"color: #000080;\"><span lang=\"zxx\"><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">Studies</span></span></span></span></span> <span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">have shown that a decrease in water intake will cause fat deposits to increase, while <strong>an increase in it can actually reduce fat deposits</strong>.</span></span></span></li>\n</ul>\n<p class=\"western\"><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\"><a href=\"http://www.choose2be.ca/wp-content/uploads/2017/03/images-7.jpg\"><img class=\"size-full wp-image-1823 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/03/images-7.jpg\" alt=\"importance of water - water- nanaimo - holistic nutrition - nutrition nanaimo - weight loss nanaimo - personal training nanaimo - personal trainer nanaimo - group classes nanaimo\" width=\"275\" height=\"183\" /></a>Consistent failure to drink enough water can lead to Chronic Cellular Dehydration. This is a condition where the body\'s cell are never quite hydrated enough, leaving them in a weakened state and vulnerable to attack from disease. Dehydration weakens the body\'s overall immune system and leads to chemical, nutritional and pH imbalances that can cause a host of other diseases.</span></span></span></p>\n<p class=\"western\"><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">Your body loses each day about 2-3 litters of water through elimination, urination, perspiration and respiration. However, this amount may increase during illness, high performance, exercise, pregnancy and nursing. </span></span></span></p>\n\n<h3 class=\"western\" style=\"text-align: center;\"><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">The beverages most people choose to consume are often counter-productive in promoting hydration. </span></span></span></h3>\n<p class=\"western\"><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">Coffee, tea, alcohol, soft and sugary drinks are all diuretics and will cause not only the loss of water, but they will also diminish the body\'s water reserves. In normal conditions your body needs to replace the fluids it has lost throughout the day. Most of fluids should be replaced by drinking pure water. The rest you should get from fruit, vegetables and their juices. </span></span></span></p>\n<p class=\"western\"><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">It is difficult for the body to get water from any other source than water itself. Soft drinks and </span></span></span><span style=\"color: #000080;\"><span lang=\"zxx\"><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">alcohol</span></span></span></span></span> <span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">steal tremendous amounts of water from the body. Other beverages such as coffee and tea are diuretics and steal precious water from the body.</span></span></span></p>\n\n<h3 class=\"western\" style=\"text-align: center;\"><strong><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\"><a href=\"http://www.choose2be.ca/wp-content/uploads/2017/03/imgres-4.jpg\"><img class=\"size-full wp-image-1830 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/03/imgres-4.jpg\" alt=\"importance of water - water- nanaimo - holistic nutrition - nutrition nanaimo - weight loss nanaimo - personal training nanaimo - personal trainer nanaimo - group classes nanaimo \" width=\"200\" height=\"173\" /></a>Moreover, there is no health reason to drink sports drinks: \"Most experts agree that water works better than carbohydrates or sugared beverages for moderate exercise.\"</span></span></span></strong></h3>\n<h3>Why should you drink water instead of soft drinks?</h3>\n<ul>\n 	<li>Soft drinks are diuretics which takes away more water than it provides to the body.</li>\n 	<li>The high amounts of sugar in soft drinks causes \"sugar crash\" because your pancreas has produce an abundance of insulin. Chronic elevation and depletion of sugar and insulin can lead to diabetes and other imbalance related diseases.</li>\n 	<li><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\"><a href=\"http://www.choose2be.ca/wp-content/uploads/2017/03/imgres-1-3.jpg\"><img class=\"size-full wp-image-1832 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/03/imgres-1-3.jpg\" alt=\"importance of water - water- nanaimo - holistic nutrition - nutrition nanaimo - weight loss nanaimo - personal training nanaimo - personal trainer nanaimo - group classes nanaimo \" width=\"197\" height=\"256\" /></a>The elevated levels of phosphates in soft drinks leach vital minerals from your body. Soft drinks are made with purified water that also leaches vital minerals from your body. Lack of minerals can lead to heart disease (lack of </span></span><span style=\"color: #000080;\"><span lang=\"zxx\"><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">magnesium</span></span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">), osteoporosis (lack of </span></span></span><span style=\"color: #000080;\"><span lang=\"zxx\"><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">calcium</span></span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">) and many other diseases. </span></span></span></li>\n 	<li><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">Soft drinks can remove rust from a car bumper or other metal surfaces, just imagine what they can do to your digestive tract as well as the rest of your body!</span></span></span></li>\n 	<li><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">Soft drinks severely interfere with digestion. </span></span></span><span style=\"color: #000080;\"><span lang=\"zxx\"><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">Caffeine</span></span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\"> and high amounts of sugar shut down the digestive process. That means your body is not able to take in <strong>ANY </strong>nutrients from the food you may have just eaten.</span></span></span></li>\n 	<li>Soft drinks lower your immune system making it harder for your body to fight illness.</li>\n</ul>\nReference from:\nhttps://www.bodybuilding.com/fun/clark2.htm\nhttp://www.freedrinkingwater.com/glossary.htm#chronic-dehydration', 'Why you should be drinking lot of water instead of any other beverages.', '', 'inherit', 'closed', 'closed', '', '1816-autosave-v1', '', '', '2017-03-21 21:23:59', '2017-03-21 21:23:59', '', 1816, 'http://www.choose2be.ca/1816-autosave-v1/', 0, 'revision', '', 0),
(1849, 1, '2017-03-21 21:24:01', '2017-03-21 21:24:01', '<h3 class=\"western\" style=\"text-align: center;\"><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">Water is one of the most important substances on earth. </span></span></span></h3>\r\n<p class=\"western\"><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\"><a href=\"http://www.choose2be.ca/wp-content/uploads/2017/03/WorldyWater.jpg\"><img class=\"size-medium wp-image-1825 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/03/WorldyWater-300x168.jpg\" alt=\"importance of water - water- nanaimo - holistic nutrition - nutrition nanaimo - weight loss nanaimo - personal training nanaimo - personal trainer nanaimo - group classes nanaimo \" width=\"300\" height=\"168\" /></a>All plants and animals need it to survive. If there was no water on earth there would be no life. <strong>We can go for weeks without food, but only 3 days without water! It makes up two thirds of human body weight.</strong> Water can be a cure for many common symptoms such as headaches, fatigue, joint pain, </span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">constipation, indigestion, weight gain, fluid retention, dark and pungent urine, and their associated pathologies (colitis, kidney stones, bladder and urinary tract infections and much more.)</span></span></span></p>\r\n<p class=\"western\"><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\"><strong><a href=\"http://www.choose2be.ca/wp-content/uploads/2017/03/human-body-water.png\"><img class=\"size-medium wp-image-1831 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/03/human-body-water-300x200.png\" alt=\"importance of water - water- nanaimo - holistic nutrition - nutrition nanaimo - weight loss nanaimo - personal training nanaimo - personal trainer nanaimo - group classes nanaimo \" width=\"300\" height=\"200\" /></a>A mere 2% drop in our body\'s water supply can trigger signs of dehydration</strong>: day time fatigue, fuzzy short-term memory, trouble and difficulty focusing. An estimated seventy-five percent of Americans have mild, </span></span></span><span style=\"color: #000080;\"><span lang=\"zxx\"><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">chronic dehydration</span></span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">. 37% of Americans, the thirst mechanism is so weak that it is often mistaken for hunger. </span></span></span></p>\r\n\r\n<h3 class=\"western\" style=\"text-align: center;\"><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\"><a href=\"http://www.choose2be.ca/wp-content/uploads/2017/03/images.png\"><img class=\"size-medium wp-image-1829 aligncenter\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/03/images-300x131.png\" alt=\"importance of water - water- nanaimo - holistic nutrition - nutrition nanaimo - weight loss nanaimo - personal training nanaimo - personal trainer nanaimo - group classes nanaimo \" width=\"300\" height=\"131\" /></a>Did you know that: \"One glass of water shut down hunger for almost 100%of the dieters\" according to one University of Washington study.</span></span></span></h3>\r\n<a href=\"http://www.choose2be.ca/wp-content/uploads/2017/03/imgres-2-1.jpg\"><img class=\"size-medium wp-image-1826 aligncenter\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/03/imgres-2-1-300x158.jpg\" alt=\"\" width=\"300\" height=\"158\" /></a>\r\n<p class=\"western\"><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\"><a href=\"http://www.choose2be.ca/wp-content/uploads/2017/03/images-1-1.jpg\"><img class=\" wp-image-1828 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/03/images-1-1.jpg\" alt=\"importance of water - water- nanaimo - holistic nutrition - nutrition nanaimo - weight loss nanaimo - personal training nanaimo - personal trainer nanaimo - group classes nanaimo \" width=\"196\" height=\"156\" /></a>Dry mouth is not the only indication of dehydration, it is the last sign. You need to acquire the habit to drink water even when you think you don\'t need it and eventually your true thirst mechanisms will be reawakened. </span></span></span></p>\r\n\r\n<ul>\r\n 	<li class=\"western\"><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">A</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">ll the cell and organ functions that make up our entire anatomy and physiology depend on water for their functioning. </span></span></span></li>\r\n 	<li class=\"western\"><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">Water serves as a lubricant in digestion and almost all other body processes. It also<strong> lubricates our joints and cartilages and allows them to move more fluidly.</strong> Less lubrication equals greater friction and that can cause joint, knee and back pain, potentially leading to injuries and arthritis. </span></span></span></li>\r\n 	<li class=\"western\"><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">Water is also essential for proper digestion, nutrient absorption and chemical reactions. </span></span></span></li>\r\n 	<li class=\"western\"><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">It transports waste material out of our bodies and<strong> helps to remove toxins from the body,</strong> particularly from the digestive tract. </span></span></span></li>\r\n 	<li class=\"western\"><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">Water is also essential for proper circulation in the body. </span></span></span></li>\r\n 	<li class=\"western\"><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">The levels of oxygen in the bloodstream are greater when the body is well hydrated. The more oxygen the body has readily available the more fat it will burn for energy. Without the presence of oxygen in the bloodstream, the body cannot utilize stored fat for energy efficiently. <strong>Not only does your body burn more of your fat stores when well hydrated,</strong> but the increased oxygen levels will give you more energy too. </span></span></span></li>\r\n 	<li class=\"western\"><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">Water suppresses the appetite naturally and helps the body metabolize stored fat. </span></span></span><span style=\"color: #000080;\"><span lang=\"zxx\"><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">Studies</span></span></span></span></span> <span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">have shown that a decrease in water intake will cause fat deposits to increase, while <strong>an increase in it can actually reduce fat deposits</strong>.</span></span></span></li>\r\n</ul>\r\n<p class=\"western\"><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\"><a href=\"http://www.choose2be.ca/wp-content/uploads/2017/03/images-7.jpg\"><img class=\"size-full wp-image-1823 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/03/images-7.jpg\" alt=\"importance of water - water- nanaimo - holistic nutrition - nutrition nanaimo - weight loss nanaimo - personal training nanaimo - personal trainer nanaimo - group classes nanaimo\" width=\"275\" height=\"183\" /></a>Consistent failure to drink enough water can lead to Chronic Cellular Dehydration. This is a condition where the body\'s cell are never quite hydrated enough, leaving them in a weakened state and vulnerable to attack from disease. Dehydration weakens the body\'s overall immune system and leads to chemical, nutritional and pH imbalances that can cause a host of other diseases.</span></span></span></p>\r\n<p class=\"western\"><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">Your body loses each day about 2-3 litters of water through elimination, urination, perspiration and respiration. However, this amount may increase during illness, high performance, exercise, pregnancy and nursing. </span></span></span></p>\r\n\r\n<h3 class=\"western\" style=\"text-align: center;\"><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">The beverages most people choose to consume are often counter-productive in promoting hydration. </span></span></span></h3>\r\n<p class=\"western\"><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">Coffee, tea, alcohol, soft and sugary drinks are all diuretics and will cause not only the loss of water, but they will also diminish the body\'s water reserves. In normal conditions your body needs to replace the fluids it has lost throughout the day. Most of fluids should be replaced by drinking pure water. The rest you should get from fruit, vegetables and their juices. </span></span></span></p>\r\n<p class=\"western\"><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">It is difficult for the body to get water from any other source than water itself. Soft drinks and </span></span></span><span style=\"color: #000080;\"><span lang=\"zxx\"><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">alcohol</span></span></span></span></span> <span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">steal tremendous amounts of water from the body. Other beverages such as coffee and tea are diuretics and steal precious water from the body.</span></span></span></p>\r\n\r\n<h3 class=\"western\" style=\"text-align: center;\"><strong><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\"><a href=\"http://www.choose2be.ca/wp-content/uploads/2017/03/imgres-4.jpg\"><img class=\"size-full wp-image-1830 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/03/imgres-4.jpg\" alt=\"importance of water - water- nanaimo - holistic nutrition - nutrition nanaimo - weight loss nanaimo - personal training nanaimo - personal trainer nanaimo - group classes nanaimo \" width=\"200\" height=\"173\" /></a>Moreover, there is no health reason to drink sports drinks: \"Most experts agree that water works better than carbohydrates or sugared beverages for moderate exercise.\"</span></span></span></strong></h3>\r\n<h3>Why should you drink water instead of soft drinks?</h3>\r\n<ul>\r\n 	<li>Soft drinks are diuretics which takes away more water than it provides to the body.</li>\r\n 	<li>The high amounts of sugar in soft drinks causes \"sugar crash\" because your pancreas has produce an abundance of insulin. Chronic elevation and depletion of sugar and insulin can lead to diabetes and other imbalance related diseases.</li>\r\n 	<li><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\"><a href=\"http://www.choose2be.ca/wp-content/uploads/2017/03/imgres-1-3.jpg\"><img class=\"size-full wp-image-1832 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/03/imgres-1-3.jpg\" alt=\"importance of water - water- nanaimo - holistic nutrition - nutrition nanaimo - weight loss nanaimo - personal training nanaimo - personal trainer nanaimo - group classes nanaimo \" width=\"197\" height=\"256\" /></a>The elevated levels of phosphates in soft drinks leach vital minerals from your body. Soft drinks are made with purified water that also leaches vital minerals from your body. Lack of minerals can lead to heart disease (lack of </span></span><span style=\"color: #000080;\"><span lang=\"zxx\"><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">magnesium</span></span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">), osteoporosis (lack of </span></span></span><span style=\"color: #000080;\"><span lang=\"zxx\"><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">calcium</span></span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">) and many other diseases. </span></span></span></li>\r\n 	<li><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">Soft drinks can remove rust from a car bumper or other metal surfaces, just imagine what they can do to your digestive tract as well as the rest of your body!</span></span></span></li>\r\n 	<li><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">Soft drinks severely interfere with digestion. </span></span></span><span style=\"color: #000080;\"><span lang=\"zxx\"><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">Caffeine</span></span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\"> and high amounts of sugar shut down the digestive process. That means your body is not able to take in <strong>ANY </strong>nutrients from the food you may have just eaten.</span></span></span></li>\r\n 	<li>Soft drinks lower your immune system making it harder for your body to fight illness.</li>\r\n</ul>\r\nReference from:\r\nhttps://www.bodybuilding.com/fun/clark2.htm\r\nhttp://www.freedrinkingwater.com/glossary.htm#chronic-dehydration', 'Why you should be drinking lot of water instead of any other beverages.', '', 'inherit', 'closed', 'closed', '', '1816-revision-v1', '', '', '2017-03-21 21:24:01', '2017-03-21 21:24:01', '', 1816, 'http://www.choose2be.ca/1816-revision-v1/', 0, 'revision', '', 0),
(1850, 1, '2017-03-21 21:28:20', '2017-03-21 21:28:20', '<h3 style=\"text-align: center;\">I want to share with you why I created <a href=\"http://www.choose2be.ca/\">choose2be</a>.</h3>\r\n<img class=\"so-widget-image aligncenter\" title=\"Choose2be\" src=\"http://www.choose2be.ca/wp-content/uploads/2016/04/75e4b5c633c3aa0512869844490a48db.jpg\" alt=\"Choose2be - Nanaimo - Health &amp; fitness- empower - inspire- educate\" width=\"620\" height=\"618\" />\r\n\r\n&nbsp;\r\n\r\nA comment I often get from participants and people who know me is how much joy, fun and positivity I bring to them.\r\n\r\nBut here’s a secret. I wasn’t always like this. I used to be depressed. When I was a teen, I smoked tobacco and told people I wanted to die young. I thought life was pointless.\r\n\r\nI often struggled -- to fit in, to find my place, to feel “good” about myself, to feel like I could make a difference in the world.\r\n\r\nIn my early twenties, I studied organic farming in the hope of making a change. But I became frustrated by the politics, by the people using chemicals on their crops, by Monsanto, and on and on.\r\n\r\nBut, throughout these challenges, exercise has been my medicine. It elevates my mood and gives me power over my life. Exercise gives me an opportunity to learn about myself, to connect with the moment and be present. It also healed my body from pain and trauma caused by repeated accidents. If you want to know more check out <a href=\"http://www.choose2be.ca/nanaimo-fitness-instructor-zumba-personal-trainer-yoga-veronique-rioux/\">about Veronique</a>.\r\n\r\nExercise is one of the things I have control over. It’s something positive I can do, regardless of what else is happening out there in the world.\r\n\r\nI created <a href=\"http://www.choose2be.ca/\">Choose2be</a> in order to share with others the joy of a healthy lifestyle, especially exercise.\r\n<p style=\"text-align: center;\"><strong>Many of us feel powerless. We don’t know how powerful we are. I want to connect you with your power, with your inner Wonder Woman. </strong><strong>                 </strong></p>\r\n<p style=\"text-align: center;\"><a href=\"http://www.choose2be.ca/\"><strong>Choose2be</strong></a><strong> </strong><strong>happy right now!</strong></p>\r\nStart with the simple things. Be happy that you can walk, that you can see beautiful things, feel love and be loved. Look at yourself and focus on what you love about yourself. Be positive, cultivate gratitude, and let it grow on you.\r\n<p style=\"text-align: center;\"><a href=\"http://www.choose2be.ca/\"><strong>Choose2be</strong></a><strong> </strong><strong>strong and healthy!</strong></p>\r\nThere is no quick fix. You can’t buy health. You can’t buy a strong body. You need to create it through every choice you make, from eating to how you see yourself.\r\n\r\nA great place to start is exercise. You need to make exercise a lifestyle. Do whatever type of exercise you enjoy and find inspiring: walking, biking, weight lifting, yoga, dancing…\r\n\r\nStart small if you need to. If you haven’t exercised for a long time, just begin by walking for 15 minutes a day and build up from there.\r\n\r\nYou will be amazed at the domino effect this will have on the rest of your life. You will find it influencing how you feel about yourself. You will notice yourself making better choices in many areas of your life.\r\n<p style=\"text-align: center;\"><strong>My commitment to you</strong></p>\r\nI am committed to inspiring you to create a healthy body and a healthy mind.\r\n\r\nI am committed to being real with you. I will be honest and tell you the truth. I have learned a great deal about health and fitness during my life. It’s my passion and I want to share it with you.\r\n\r\nYou don’t need to be on some sort of extreme regime to create the amazing health you deserve. Simply set you mind to it and commit. You are beautiful and worth it.\r\n\r\nI am just <a href=\"http://info@choose2be.ca/\">one click away</a>. If you have any questions or comments, I would love to hear from you.\r\n\r\n&nbsp;', 'Why I created Choose2be', '', 'inherit', 'closed', 'closed', '', '203-revision-v1', '', '', '2017-03-21 21:28:20', '2017-03-21 21:28:20', '', 203, 'http://www.choose2be.ca/203-revision-v1/', 0, 'revision', '', 0),
(1851, 1, '2017-03-21 21:42:45', '2017-03-21 21:42:45', '<h3 style=\"text-align: center;\">Good Posture to maintain the integrity of the spine</h3>\r\n<a href=\"http://www.choose2be.ca/wp-content/uploads/2017/02/IMG_3506.png\"><img class=\" wp-image-1782 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/02/IMG_3506-300x249.png\" alt=\"Posture - Nanaimo - standing up - feeling good - personal training - personal trainer - group classes - bootcamp - pilates - yoga nanaimo - zumba nanaimo - dance nanaimo - great posture - posture nanaimo\" width=\"214\" height=\"178\" /></a>In western medicine, doctors treat the symptoms not the cause of ailments. I believe that a lot of pain and aches in the body could be prevented by checking having a balanced posture that allows the body to rely on the “right” muscle and relax the other muscles. A strong muscular foundation will help creating more ease in the body.\r\n<h3><strong><a href=\"http://www.choose2be.ca/wp-content/uploads/2017/03/IMG_3400.png\"><img class=\"alignright wp-image-1756\" title=\"Posture - Nanaimo - standing up - feeling good - personal training - personal trainer - group classes - bootcamp - pilates - yoga nanaimo - zumba nanaimo - dance nanaimo - great posture - posture nanaimo\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/03/IMG_3400-300x257.png\" alt=\"Posture - Nanaimo - standing up - feeling good - personal training - personal trainer - group classes - bootcamp - pilates - yoga nanaimo - zumba nanaimo - dance nanaimo - great posture - posture nanaimo\" width=\"211\" height=\"181\" /></a>Have you ever heard of the term \"bone stacking\"?</strong></h3>\r\n\"Bones stacking\" simply means aligning the bones vertically to create more strength in the body. So, basically, it means trying to have a nice vertical line front the ankle to the ear.\r\n<h3>First, let\'s start from the ground up.</h3>\r\n<a href=\"http://www.choose2be.ca/wp-content/uploads/2017/02/IMG_3502.jpg\"><img class=\"alignright wp-image-1781 \" title=\"Posture - Nanaimo - standing up - feeling good - personal training - personal trainer - group classes - bootcamp - pilates - yoga nanaimo - zumba nanaimo - dance nanaimo - great posture - posture nanaimo\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/02/IMG_3502-240x300.jpg\" alt=\"Posture - Nanaimo - standing up - feeling good - personal training - personal trainer - group classes - bootcamp - pilates - yoga nanaimo - zumba nanaimo - dance nanaimo - great posture - posture nanaimo\" width=\"154\" height=\"193\" /></a>You should stand feet hip width apart with the weight equally distributed on both feet. To push this even further, try to feel equal weight at the base of the big toe, pinky toe and heel. If it helps try to visualize a triangle that links theses 3 points under the feet. If you are bare foot or if your shoe allows you to, lift all the toes up, spread them, put them back down. You can try to shift the bodyweight forward and back from the toes to the heel and also side to side before finding that perfect place where the weight is evenly distributed. <a href=\"http://www.choose2be.ca/wp-content/uploads/2017/02/IMG_3503.jpg\"><img class=\" wp-image-1780 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/02/IMG_3503-300x169.jpg\" alt=\"Posture - Nanaimo - standing up - feeling good - personal training - personal trainer - group classes - bootcamp - pilates - yoga nanaimo - zumba nanaimo - dance nanaimo - great posture - posture nanaimo\" width=\"141\" height=\"80\" /></a>As you will experience there is constant shift and adjustment happening to keep this position. Don’t expect your posture to be a static position but more a constant awareness of alignment, engagement and relaxation of the right muscles. You can also try grabbing something with the toes to help lift the arch of the feet.\r\n<a href=\"http://www.choose2be.ca/wp-content/uploads/2017/02/IMG_3508.jpg\"><img class=\" wp-image-1778 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/02/IMG_3508-300x291.jpg\" alt=\"Posture - Nanaimo - standing up - feeling good - personal training - personal trainer - group classes - bootcamp - pilates - yoga nanaimo - zumba nanaimo - dance nanaimo - great posture - posture nanaimo\" width=\"252\" height=\"244\" /></a>\r\n\r\nThen start making your way up the leg, stopping at your knees. Are your knees locked? Make sure you keep your knees soft. A lot of women hyperextend their legs (which means keeping your legs totally straight). That hyperextension can create lots of tension in the lower back. Feel the connection between knee and lower back. When you slightly bend the knee, you can more easily place the pelvis in a neutral position, elongating the lower back. That is not possible to do if you lock your knees. Also, make sure that your knees align with your second toe.\r\n\r\n<a href=\"http://www.choose2be.ca/wp-content/uploads/2017/02/IMG_3511.jpg\"><img class=\" wp-image-1783 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/02/IMG_3511-300x195.jpg\" alt=\"Posture - Nanaimo - standing up - feeling good - personal training - personal trainer - group classes - bootcamp - pilates - yoga nanaimo - zumba nanaimo - dance nanaimo - great posture - posture nanaimo\" width=\"248\" height=\"161\" /></a>From there keep coming up the leg to the pelvis. Place the pelvis in a neutral position. The easier way to understand this is if you pretend your pelvis is a bowl of water. You want to make sure the bowl is not leaking forward, neither backward but to make sure that the bowl stays even without spilling. You can try to point the tailbone down, engaging lower abs, while keeping the glute muscles relaxed. Then, bring the rib cage down, engaging upper abs. When you breathe in feel the air filling the rib cage sideways and back instead of just pushing it forward.\r\n\r\n<a href=\"http://www.choose2be.ca/wp-content/uploads/2017/03/imgres.jpg\"><img class=\"size-medium wp-image-1784 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/03/imgres-300x168.jpg\" alt=\"Posture - Nanaimo - standing up - feeling good - personal training - personal trainer - group classes - bootcamp - pilates - yoga nanaimo - zumba nanaimo - dance nanaimo - great posture - posture nanaimo\" width=\"300\" height=\"168\" /></a>Roll the shoulders up, back and down to create an opening in the upper chest. Something that helps me to have a nice posture is to roll my shoulders back, turning the palms of my hands forward, feeling the upper back muscles firing. Then I release the palms of my hands toward my body in a neutral position while maintaining my upper body externally rotated.\r\n\r\n<a href=\"http://www.choose2be.ca/wp-content/uploads/2017/03/imgres-1.jpg\"><img class=\" wp-image-1785 alignleft\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/03/imgres-1.jpg\" alt=\"Posture - Nanaimo - standing up - feeling good - personal training - personal trainer - group classes - bootcamp - pilates - yoga nanaimo - zumba nanaimo - dance nanaimo - great posture - posture nanaimo\" width=\"144\" height=\"104\" /></a> <a href=\"http://www.choose2be.ca/wp-content/uploads/2017/03/imgres-1-1.jpg\"><img class=\"size-medium wp-image-1786 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/03/imgres-1-1.jpg\" alt=\"\" width=\"188\" height=\"115\" /></a>Last piece of the posture is the head. Many of us are so lost in our head thinking, that we forget our head placement. Many people feel tension in the upper back and neck area because our head is often pushed forward. To help bring it back, place ear above shoulder, try to tuck the chin in. You might need to exaggerate it at first, like if you were trying to create a double chin. Finally, trying to extend from the top of the head, like you are making your spine as long as possible.\r\nTry to commit to do a posture check many times a day. If you do that for a while it will become like automatic. It will help you to engage the right muscles and relax the ones that might you are exhausted unnecessarily. It might prevent problems that might come overtime from having poor posture.\r\nEven while sitting the same posture rules apply except your feet are flat on the floor instead.\r\n\r\nSo to wrap this up, stand tall, keep your weight on both feet, knees unlocked, pelvis neutral, rib cage in, shoulders roll back and finally chin tuck in to have ear above shoulder.\r\nFrom there, take a nice deep mindful breath. Enjoy!\r\n\r\n<a href=\"http://www.choose2be.ca/wp-content/uploads/2017/02/IMG_3504.jpg\"><img class=\"alignnone wp-image-1779\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/02/IMG_3504-153x300.jpg\" alt=\"\" width=\"109\" height=\"214\" /></a> <a href=\"http://www.choose2be.ca/wp-content/uploads/2017/02/IMG_3507.jpg\"><img class=\"alignnone wp-image-1776\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/02/IMG_3507-300x258.jpg\" alt=\"\" width=\"251\" height=\"216\" /></a>  <a href=\"http://www.choose2be.ca/wp-content/uploads/2017/02/IMG_3505.jpg\"><img class=\"alignnone wp-image-1774\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/02/IMG_3505-193x300.jpg\" alt=\"Posture - Nanaimo - standing up - feeling good - personal training - personal trainer - group classes - bootcamp - pilates - yoga nanaimo - zumba nanaimo - dance nanaimo - great posture - posture nanaimo\" width=\"143\" height=\"222\" /></a>', 'How to do a posture check? What a perfect posture looks like?', '', 'inherit', 'closed', 'closed', '', '1749-revision-v1', '', '', '2017-03-21 21:42:45', '2017-03-21 21:42:45', '', 1749, 'http://www.choose2be.ca/1749-revision-v1/', 0, 'revision', '', 0),
(1852, 1, '2017-03-22 21:34:59', '2017-03-22 21:34:59', '<p class=\"p1\"><span class=\"s1\">I love healthy, nourishing and delicious food! My friend Sarah came over with these cookie dough </span>balls, and my kids and I just loved it. The recipe came from the cookbook Oh She Glows! It\'s a vegan recipe to glow from the inside out. I asked her for the recipe, and since then have been improvising with it for improvement. The original recipe called for <span class=\"s1\">almond flour</span><span class=\"s2\">. At first, </span><span class=\"s1\">I was simply grounding almonds into the food processor to make almond flour. </span><span class=\"s1\">Then I tried using sunflower seeds, as they are cheaper than almonds. I realized I could have soaked the sunflower seeds and sprouted them to increase the nutritional value.</span></p>\r\n\r\n<h3 class=\"p3\" style=\"text-align: center;\"><span class=\"s1\"></span><span class=\"s1\">Why is it a good idea to soak seeds? </span></h3>\r\n<p class=\"p3\"><span class=\"s1\">To remove nutritional enzyme inhibitors (phytic acid, polyphenols, </span>tannins, nitrogens, etc.) and toxic substances that can be minimized or eliminated by soaking. \"Untreated phytic acid can combine with calcium, magnesium, copper, iron and especially zinc in the intestinal tract and block their absorption. This is why a diet high in unfermented whole grains may lead to serious mineral deficiencies and bone loss. The modern misguided practice of consuming large amounts of unprocessed bran often improves colon transit time at first, but may lead to irritable bowel syndrome and, in the long term, many other adverse effects.\" <a href=\"http://www.foodmatters.com/article/the-benefits-of-soaking-nuts-and-seeds\"><span class=\"s4\">http://www.foodmatters.com/article/the-benefits-of-soaking-nuts-and-seeds</span></a></p>\r\n\r\n<h3 class=\"p1\" style=\"text-align: center;\"><span class=\"s1\">Why Soak Nuts, Grains, And Seeds?</span></h3>\r\n<ul>\r\n 	<li class=\"p1\"><span class=\"s1\">To remove or reduce phytic acid.</span></li>\r\n 	<li class=\"p1\">To remove or reduce tannins.</li>\r\n 	<li class=\"p1\">To neutralize the enzyme inhibitors.</li>\r\n 	<li class=\"p1\">To encourage the production of beneficial enzymes.</li>\r\n 	<li class=\"p1\">To increase the amounts of vitamins, especially B vitamins.</li>\r\n 	<li class=\"p1\">To break down gluten and make digestion easier.</li>\r\n 	<li class=\"p1\">To make the proteins more readily available for absorption.</li>\r\n 	<li class=\"p1\">To prevent mineral deficiencies and bone loss.</li>\r\n 	<li class=\"p1\">To help neutralize toxins in the colon and keep the colon clean.</li>\r\n 	<li class=\"p1\">To prevent many health diseases and conditions.</li>\r\n</ul>\r\n<p class=\"p1\"><span class=\"s1\">The recipe also includes maple sugar and/or any other sweetener. I have been trying the recipe with </span>dates instead, and even though my kids say they hate dates, they love these balls. I usually sneak them into the food processor without them seeing.</p>\r\n<p class=\"p1\"><span class=\"s1\">You know the best part about these balls? They are super easy to make! You add everything into the </span>food processor, roll them into balls, and put them into the freezer until they harden.</p>\r\n\r\n<ul>\r\n 	<li class=\"p1\"><span class=\"s1\">1 cup 1/2 rolled oat</span></li>\r\n 	<li class=\"p1\">5-6 dates</li>\r\n 	<li class=\"p1\">1/2 cup of soaked and starting to sprout sunflower seeds</li>\r\n 	<li class=\"p1\">A fews drops of stevia</li>\r\n 	<li class=\"p1\">2 tablespoons of coconut oil</li>\r\n 	<li class=\"p1\">2 tablespoons of peanut, almond, or any of your favorite seed/nut butter</li>\r\n 	<li class=\"p1\">1/4 cup of mini chocolate chip</li>\r\n 	<li class=\"p1\">1 teaspoon of vanilla extract</li>\r\n 	<li class=\"p1\">1 teaspoon of sea salt</li>\r\n</ul>', 'Healthy Energy Balls that everyone love: Cookie dough Energy balls', '', 'inherit', 'closed', 'closed', '', '1839-revision-v1', '', '', '2017-03-22 21:34:59', '2017-03-22 21:34:59', '', 1839, 'http://www.choose2be.ca/1839-revision-v1/', 0, 'revision', '', 0),
(1853, 1, '2017-03-22 21:49:37', '2017-03-22 21:49:37', '', 'IMG_3628', '', 'inherit', 'open', 'closed', '', 'img_3628', '', '', '2017-03-22 21:51:28', '2017-03-22 21:51:28', '', 1839, 'http://www.choose2be.ca/wp-content/uploads/2017/03/IMG_3628.jpg', 0, 'attachment', 'image/jpeg', 0),
(1854, 1, '2017-03-22 21:49:52', '2017-03-22 21:49:52', '', 'IMG_3593', '', 'inherit', 'open', 'closed', '', 'img_3593', '', '', '2017-03-22 21:49:52', '2017-03-22 21:49:52', '', 1839, 'http://www.choose2be.ca/wp-content/uploads/2017/03/IMG_3593.jpg', 0, 'attachment', 'image/jpeg', 0),
(1855, 1, '2017-03-22 21:50:02', '2017-03-22 21:50:02', '', 'IMG_3592', '', 'inherit', 'open', 'closed', '', 'img_3592', '', '', '2017-03-22 21:50:02', '2017-03-22 21:50:02', '', 1839, 'http://www.choose2be.ca/wp-content/uploads/2017/03/IMG_3592.jpg', 0, 'attachment', 'image/jpeg', 0),
(1856, 1, '2017-03-22 21:50:14', '2017-03-22 21:50:14', '', 'IMG_3589', '', 'inherit', 'open', 'closed', '', 'img_3589', '', '', '2017-03-22 21:51:58', '2017-03-22 21:51:58', '', 1839, 'http://www.choose2be.ca/wp-content/uploads/2017/03/IMG_3589.jpg', 0, 'attachment', 'image/jpeg', 0),
(1857, 1, '2017-03-22 21:50:33', '2017-03-22 21:50:33', '', 'IMG_3590', '', 'inherit', 'open', 'closed', '', 'img_3590', '', '', '2017-03-22 21:50:33', '2017-03-22 21:50:33', '', 1839, 'http://www.choose2be.ca/wp-content/uploads/2017/03/IMG_3590.jpg', 0, 'attachment', 'image/jpeg', 0);
INSERT INTO `wp_posts` (`ID`, `post_author`, `post_date`, `post_date_gmt`, `post_content`, `post_title`, `post_excerpt`, `post_status`, `comment_status`, `ping_status`, `post_password`, `post_name`, `to_ping`, `pinged`, `post_modified`, `post_modified_gmt`, `post_content_filtered`, `post_parent`, `guid`, `menu_order`, `post_type`, `post_mime_type`, `comment_count`) VALUES
(1858, 1, '2017-03-22 21:52:16', '2017-03-22 21:52:16', '<p class=\"p1\"><span class=\"s1\">I love healthy, nourishing and delicious food! My friend Sarah came over with these cookie dough </span>balls, and my kids and I just loved it. The recipe came from the cookbook Oh She Glows! It\'s a vegan recipe to glow from the inside out. I asked her for the recipe, and since then have been improvising with it for improvement. The original recipe called for <span class=\"s1\">almond flour</span><span class=\"s2\">. At first, </span><span class=\"s1\">I was simply grounding almonds into the food processor to make almond flour. </span><span class=\"s1\">Then I tried using sunflower seeds, as they are cheaper than almonds. I realized I could have soaked the sunflower seeds and sprouted them to increase the nutritional value.</span></p>\r\n\r\n<h3 class=\"p3\" style=\"text-align: center;\"><span class=\"s1\"></span><span class=\"s1\">Why is it a good idea to soak seeds? </span></h3>\r\n<p class=\"p3\"><span class=\"s1\"><a href=\"http://www.choose2be.ca/wp-content/uploads/2017/03/IMG_3589.jpg\"><img class=\"size-medium wp-image-1856 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/03/IMG_3589-300x225.jpg\" alt=\"Energy balls - nutrition -  Nanaimo - Nutrition Nanaimo - holistic Nutrition  - weight loss - healthy food - snack kids - sprouted seed - gluten free - sugar free\" width=\"300\" height=\"225\" /></a>To remove nutritional enzyme inhibitors (phytic acid, polyphenols, </span>tannins, nitrogens, etc.) and toxic substances that can be minimized or eliminated by soaking. \"Untreated phytic acid can combine with calcium, magnesium, copper, iron and especially zinc in the intestinal tract and block their absorption. This is why a diet high in unfermented whole grains may lead to serious mineral deficiencies and bone loss. The modern misguided practice of consuming large amounts of unprocessed bran often improves colon transit time at first, but may lead to irritable bowel syndrome and, in the long term, many other adverse effects.\" <a href=\"http://www.foodmatters.com/article/the-benefits-of-soaking-nuts-and-seeds\"><span class=\"s4\">http://www.foodmatters.com/article/the-benefits-of-soaking-nuts-and-seeds</span></a></p>\r\n\r\n<h3 class=\"p1\" style=\"text-align: center;\"><span class=\"s1\">Why Soak Nuts, Grains, And Seeds?</span></h3>\r\n<ul>\r\n 	<li class=\"p1\"><span class=\"s1\">To remove or reduce phytic acid.</span></li>\r\n 	<li class=\"p1\">To remove or reduce tannins.</li>\r\n 	<li class=\"p1\">To neutralize the enzyme inhibitors.</li>\r\n 	<li class=\"p1\">To encourage the production of beneficial enzymes.</li>\r\n 	<li class=\"p1\">To increase the amounts of vitamins, especially B vitamins.</li>\r\n 	<li class=\"p1\">To break down gluten and make digestion easier.</li>\r\n 	<li class=\"p1\">To make the proteins more readily available for absorption.</li>\r\n 	<li class=\"p1\">To prevent mineral deficiencies and bone loss.</li>\r\n 	<li class=\"p1\">To help neutralize toxins in the colon and keep the colon clean.</li>\r\n 	<li class=\"p1\">To prevent many health diseases and conditions.</li>\r\n</ul>\r\n<p class=\"p1\"><span class=\"s1\">The recipe also includes maple sugar and/or any other sweetener. I have been trying the recipe with </span>dates instead, and even though my kids say they hate dates, they love these balls. I usually sneak them into the food processor without them seeing.</p>\r\n<p class=\"p1\"><span class=\"s1\">You know the best part about these balls? They are super easy to make! You add everything into the </span>food processor, roll them into balls, and put them into the freezer until they harden.</p>\r\n\r\n<ul>\r\n 	<li class=\"p1\"><span class=\"s1\">1 cup 1/2 rolled oat</span></li>\r\n 	<li class=\"p1\">5-6 dates</li>\r\n 	<li class=\"p1\">1/2 cup of soaked and starting to sprout sunflower seeds</li>\r\n 	<li class=\"p1\">A fews drops of stevia</li>\r\n 	<li class=\"p1\">2 tablespoons of coconut oil</li>\r\n 	<li class=\"p1\">2 tablespoons of peanut, almond, or any of your favorite seed/nut butter</li>\r\n 	<li class=\"p1\">1/4 cup of mini chocolate chip</li>\r\n 	<li class=\"p1\">1 teaspoon of vanilla extract</li>\r\n 	<li class=\"p1\">1 teaspoon of sea salt</li>\r\n</ul>', 'Healthy Energy Balls that everyone love: Cookie dough Energy balls', '', 'inherit', 'closed', 'closed', '', '1839-revision-v1', '', '', '2017-03-22 21:52:16', '2017-03-22 21:52:16', '', 1839, 'http://www.choose2be.ca/1839-revision-v1/', 0, 'revision', '', 0),
(1859, 1, '2017-03-22 22:03:14', '2017-03-22 22:03:14', '<h3 class=\"p1\" style=\"text-align: center;\"><span class=\"s1\">No-Bake Peanut Butter Cake, Healthy And Almost Raw!</span></h3>\r\n<p class=\"p3\"><span class=\"s1\"><a href=\"http://www.choose2be.ca/wp-content/uploads/2016/10/Peanut-butter-cake.jpg\"><img class=\"size-medium wp-image-1278 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2016/10/Peanut-butter-cake-300x300.jpg\" alt=\"peanut butter cake - almost raw- healthy desert- holistic nutrition\" width=\"300\" height=\"300\" /></a>I love raw peanut butter cake, peanut butter, chocolate and banana. The recipe below is my favourite combination! I also love potlucks because you get to sample lots of different food, and often find new recipes to try. I first tried this cake at a potluck at Pacific Gardens Co-Housing. I asked for the recipe, did a few tweaks, and here is the recipe for you to enjoy!</span></p>\r\n<p class=\"p3\"><span class=\"s1\">If you use peanut butter make sure you use 100% peanut butter. Which means that the only ingredient is peanuts. Even better, use organic! I mention almost raw because peanut butter is not raw. Writing this post I discovered that peanut butter is a highly processed food. To make peanut butter, the nuts are harvested, de-shelled, roasted, skinned, sorted, and then pulverized into a paste. Often they are mixed with extra oil, salt and sugar. A food that has gone through this much activity after harvest is no longer considered “living” or raw. It might be a good idea to replace the peanut butter with any of your favorite nut butter, such as almond butter.</span></p>\r\n\r\n<h3 class=\"p4\"><span class=\"s2\">Crust (base layer): Put everything in the food processor:</span></h3>\r\n<ul>\r\n 	<li class=\"p4\"><span class=\"s2\">1 cup rolled oats</span></li>\r\n 	<li class=\"p4\">1 tbsp cocoa powder</li>\r\n 	<li class=\"p4\">2 tbsp maple syrup or unpasteurized honey</li>\r\n 	<li class=\"p4\">1 cup raw almond</li>\r\n 	<li class=\"p4\">1/4 cup almond milk</li>\r\n</ul>\r\n<p class=\"p3\"><span class=\"s1\">Once everything is well processed, put the mixture into a cake pan, and firmly press it down evenly into the pan. You can use your hands to do this.</span></p>\r\n\r\n<h3 class=\"p4\"><span class=\"s2\">Filling (middle layer): Put everything in the food processor:</span></h3>\r\n<ul>\r\n 	<li class=\"p4\"><span class=\"s2\">2 cups organic smooth peanut butter</span></li>\r\n 	<li class=\"p4\">3 large ripe bananas</li>\r\n 	<li class=\"p4\">2 tsp of vanilla extract</li>\r\n 	<li class=\"p4\">1/4 cup maple syrup or unpasteurized honey</li>\r\n 	<li class=\"p4\">1/4 cup coconut oil</li>\r\n</ul>\r\n<p class=\"p3\"><span class=\"s1\">Once everything is fully processed, put the mixture into a cake pan, and press down evenly with a spatula.</span></p>\r\n\r\n<h3 class=\"p4\"><span class=\"s2\">Topping (top layer):</span></h3>\r\n<ul>\r\n 	<li class=\"p4\"><span class=\"s2\">1 cup of dark chocolate</span></li>\r\n 	<li class=\"p4\">2 tbsp coconut oil</li>\r\n</ul>\r\n<p class=\"p3\"><span class=\"s1\">Melt the chocolate with the coconut oil in a pan, and pour on top of the filling.</span></p>\r\n<p class=\"p3\"><span class=\"s1\">Freeze the pie for 4 to 6 hours. Once it is ready to eat, bring it out of the freezer to thaw for at least 15 minutes (as it is easier to slice). Make sure to freeze the leftovers again.</span></p>\r\n<p class=\"p3\"><span class=\"s1\">Recipe adapted from <a href=\"http://www.eatgood4life.com/bake-peanut-butter-pie-gluten-free-vegan/\"><span class=\"s3\">here</span></a>.</span></p>', 'No cook peanut butter cake, healthy and almost raw!', '', 'inherit', 'closed', 'closed', '', '1275-revision-v1', '', '', '2017-03-22 22:03:14', '2017-03-22 22:03:14', '', 1275, 'http://www.choose2be.ca/1275-revision-v1/', 0, 'revision', '', 0),
(2198, 1, '2017-09-15 03:56:01', '2017-09-15 03:56:01', '<h3 class=\"p1\" style=\"text-align: center;\"><span class=\"s1\">Introducing the Unsung Heroes of Nanaimo’s\r\nHealth and Fitness Community</span></h3>\r\n<p class=\"p2\" style=\"text-align: justify;\"><span class=\"s1\">Nanaimo is blessed with a wealth of wonderful, passionate health and fitness professionals like Nura who inspire others, helping them to overcome obstacles and live healthier lives. These Yoga teachers, fitness instructors, massage therapists and others deserve to be more widely known because they have so much knowledge and insight to share. I know you’ll enjoy meeting them here!</span></p>\r\n\r\n<h3 style=\"text-align: center;\">Nura Yoga teacher</h3>\r\n<p style=\"text-align: justify;\">I<a href=\"http://www.choose2be.ca/wp-content/uploads/2016/10/Nu-7.jpg\"><img class=\"alignright wp-image-1318 size-medium\" src=\"http://www.choose2be.ca/wp-content/uploads/2016/10/Nu-7-300x183.jpg\" alt=\"Nura - Yoga Nanaimo\" width=\"300\" height=\"183\" /></a>\'m Nura and I\'m a long-time yoga teacher and massage therapist, a mom, a wife, a traveler of the world and so many other labels. But really, I am on this journey that we call life like everyone else.</p>\r\n<p style=\"text-align: justify;\">My background is quirky, as I think most of ours are. When asked where I\'m from, I have to ask: \"would you like the short or long answer?\"</p>\r\n<p style=\"text-align: justify;\">So if you\'re curious, here\'s a pretty brief synopsis:\r\n<a href=\"http://www.choose2be.ca/wp-content/uploads/2016/10/Nu-6.jpg\"><img class=\"alignright wp-image-1317 size-medium\" src=\"http://www.choose2be.ca/wp-content/uploads/2016/10/Nu-6-300x133.jpg\" alt=\"Nura - Yoga Nanaimo\" width=\"300\" height=\"133\" /></a>I was born in Germany but grew up in Zimbabwe. I am half Persian, half American. I left home when I was 16 and went to the USA for college where I did my BA in Visual Arts. I got married and lived in NYC for 5 years. I moved to Switzerland 9 years ago and 2 kids later, moved across the world to Nanaimo to be close to one of my 3 sisters and my 88 year old grandma.</p>\r\n<p style=\"text-align: justify;\"><a href=\"http://www.choose2be.ca/wp-content/uploads/2016/10/Nu-1.jpg\"><img class=\"alignright wp-image-1312 size-medium\" src=\"http://www.choose2be.ca/wp-content/uploads/2016/10/Nu-1-300x200.jpg\" alt=\"Nura - Yoga Nanaimo\" width=\"300\" height=\"200\" /></a>Our family values connection over most things, so despite having a hankering for travel, we feel the deep importance of roots and connection. Rather than the traditional yogi of the past who renounced all things in pursuit of samadhi, I am the classic householder yogi. I do my grocery shopping, pay bills and drive my kids from one activity to another.</p>\r\n<p style=\"text-align: left;\">I use my yoga, meditation and awareness of my body, as a tool to get to know and understand more about myself, and how I relate to the world around me. <a href=\"http://www.choose2be.ca/wp-content/uploads/2016/10/Nu-5.jpg\"><img class=\"wp-image-1316 size-medium alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2016/10/Nu-5-300x225.jpg\" alt=\"Nura - Yoga Nanaimo\" width=\"300\" height=\"225\" /></a>I use my mat to tackle the issues and struggles that come up in my head and my heart. I guess you could say that the mat is my lab where I do my personal experiments!</p>\r\n<p style=\"text-align: justify;\">I am striving in my life to shift from doing yoga how I live my life, to living my life how I practice yoga. When I feel frantic, rushed and otherwise out of sorts, I can remind myself of the same feelings I get on my mat when I am sit in a pose that doesn\'t feel comfortable. And instead of rushing out, I breathe a bit slower and I remind myself that I am ok just where I am.</p>\r\nN<a href=\"http://www.choose2be.ca/wp-content/uploads/2016/10/Nu-3.jpg\"><img class=\"alignright wp-image-1314 size-medium\" src=\"http://www.choose2be.ca/wp-content/uploads/2016/10/Nu-3-238x300.jpg\" alt=\"Nura - Yoga Nanaimo\" width=\"238\" height=\"300\" /></a>ow that I\'m here in Nanaimo I will be offering special classes, workshops and trainings in yoga as well as teaching regular yoga classes at <a href=\"http://www.omtown.ca/\">Omtown Yoga Studio</a> and at <a href=\"http://www3.telus.net/nanaimoyogasanctuary/\">Nanaimo Yoga Sanctuary</a>. I also offer Integrative Massage at <a href=\"http://nnmc.ca/\">North Nanaimo Medical Clinic</a> on a limited basis.\r\n<p style=\"text-align: justify;\">You can stay up to date with the latest of what I have to offer by liking my <a href=\"https://www.facebook.com/NuraMadjzoubyogaandmassage/\">Facebook page - Nura Madjzoub</a>. You can also find out more about me on my website: <a href=\"http://nuramadjzoub.com/\" target=\"_blank\" rel=\"nofollow noopener\">Nuramadjzoub.com.</a> You can always contact me at info@nuramadjzoub.com. I\'d love to hear from you!</p>', 'Nura Nanaimo Yoga Teacher', '', 'inherit', 'closed', 'closed', '', '1293-revision-v1', '', '', '2017-09-15 03:56:01', '2017-09-15 03:56:01', '', 1293, 'http://www.choose2be.ca/1293-revision-v1/', 0, 'revision', '', 0),
(1862, 1, '2017-04-27 08:00:41', '2017-04-27 08:00:41', '<p class=\"western\" align=\"left\"><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\"><a href=\"http://www.choose2be.ca/wp-content/uploads/2017/03/images-3-2.jpg\"><img class=\"size-full wp-image-1866 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/03/images-3-2.jpg\" alt=\"Mindfulness - meditation -be present - Yoga Nanaimo - Nanaimo - just be - meditation Nanaimo \" width=\"251\" height=\"201\" /></a>Mindfulness is </span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">all </span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">about existing in the present moment </span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">by</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">, letting go of judgements, fears, regrets and expectations. It </span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">i</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">s the ability to be aware of the present, go beneath the cloud of emotions to clearly see the truth of what is happening.</span></span></span></p>\r\n<p class=\"western\" align=\"left\"><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">The untrained mind is often described as the “monkey mind” because it is constantly being distracted, </span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">moving </span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">from one thought, emotions or bod</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">ily</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\"> sensation to an other. </span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">The mind is stuck</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\"> in the past and or </span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">thinking about </span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">the future without really paying attention to what </span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">is</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\"> happening right now. Mindfulness is a form of meditation </span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">that brings you back to the present moment</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">.</span></span></span></p>\r\n<p class=\"western\" align=\"left\"><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\"><a href=\"http://www.choose2be.ca/wp-content/uploads/2017/03/images-2-3.jpg\"><img class=\"size-full wp-image-1867 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/03/images-2-3.jpg\" alt=\"Mindfulness - meditation -be present - Yoga Nanaimo - Nanaimo - just be - meditation Nanaimo \" width=\"233\" height=\"216\" /></a>You can start practicing mindfulness by a</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">llow</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">ing</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\"> yourself to do nothing. Spend some time alone, sitting quietly and focusing on experiencing the world around you exactly as it is. Embrace emotion, thought or bod</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">ily</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\"> sensation</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">s</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\"> b</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">y</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\"> allow</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">ing</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\"> them to pass </span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">by </span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">like the weather. Stop trying to control them, just observe with </span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">them </span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">equanimity, </span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">and try not to</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\"> judg</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">e what is happening</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">. </span></span></span></p>\r\n<p class=\"western\" align=\"left\"><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">Practicing mindfulness is really useful when you want to lose weight. Why? Because instead of putting food in your body while watching T.V. or </span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">some other distraction</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">, you are being fully present to how the food taste</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">s</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\"> and feel</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">s</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\"> in your body. You can be present within and be aware </span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">of whether</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\"> you are eating because you are hungry o</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">r</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\"> to </span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">push down</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\"> some emotion </span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">that is</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\"> rising up, </span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">like sadness or loneliness</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">.</span></span></span></p>\r\n<p class=\"western\" align=\"left\"><span style=\"color: #000000;\"> <a href=\"http://www.choose2be.ca/wp-content/uploads/2017/03/images-1.png\"><img class=\"size-full wp-image-1863 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/03/images-1.png\" alt=\"Mindfulness - meditation -be present - Yoga Nanaimo - Nanaimo - just be - meditation Nanaimo \" width=\"269\" height=\"187\" /></a>“<span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">Mindful eating” encourages healthier eating habits, helps </span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">you </span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">lose weight, and helps </span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">us to </span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">savour the food we eat. “Eating becomes a succession of moments of mindfulness that might include the sight and smell of the food, the physical sensation of your arm being raised to your mouth, the sound of the food being chewed, the taste of the food, and even the thought, \"This food is good.\"</span></span></span><em><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">Mindfulness enables us to make wise choices</span></span></span></em><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">.”</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">(Source:</span></span></span> <span style=\"color: #000080;\"><span lang=\"zxx\"><u><a href=\"https://www.psychologytoday.com/blog/turning-straw-gold/201106/6-benefits-practicing-mindfulness-outside-meditation\"><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">https://www.psychologytoday.com/blog/turning-straw-gold/201106/6-benefits-practicing-mindfulness-outside-meditation</span></span></span></a></u></span></span><span style=\"color: #000080;\"><span lang=\"zxx\"><u><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">)</span></span></span></u></span></span></p>\r\n\r\n<ul>\r\n 	<li class=\"western\"><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\"><a href=\"http://www.choose2be.ca/wp-content/uploads/2017/03/imgres-1.png\"><img class=\"size-medium wp-image-1869 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/03/imgres-1-300x129.png\" alt=\"Mindfulness - meditation -be present - Yoga Nanaimo - Nanaimo - just be - meditation Nanaimo \" width=\"300\" height=\"129\" /></a>It helps you sleep better.</span></span></span></li>\r\n 	<li class=\"western\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">It makes you a better person, </span></span><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">by </span></span></span><span style=\"color: #000080;\"><span lang=\"zxx\"><u><a href=\"http://www.huffingtonpost.com/2013/04/02/meditation-compassion-do-good_n_2993793.html?utm_hp_ref=healthy-living\"><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">making us more compassionate</span></span></span></a></u></span></span></li>\r\n 	<li class=\"western\">It helps us even when we’re not actively practicing it.</li>\r\n 	<li class=\"western\">It changes the brain and may be protective against mental illness.</li>\r\n 	<li class=\"western\">It could help people with arthritis to better handle stress and fatigue.</li>\r\n 	<li class=\"western\"><a href=\"http://www.choose2be.ca/wp-content/uploads/2017/03/imgres-1-4.jpg\"><img class=\"size-medium wp-image-1865 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/03/imgres-1-4-300x145.jpg\" alt=\"Mindfulness - meditation -be present - Yoga Nanaimo - Nanaimo - just be - meditation Nanaimo \" width=\"300\" height=\"145\" /></a>It can make your grades better;</li>\r\n 	<li class=\"western\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">It </span></span><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">helps us to tune out distractions, improve our memory and attention skills</span></span></span></li>\r\n 	<li class=\"western\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">It </span></span><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">increases density of gray matter in brain regions linked to learning, memory, emotion regulation, and empathy.</span></span></span></li>\r\n 	<li class=\"western\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">It lowers </span></span><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">the </span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">stress hormone cortisol</span></span></span></li>\r\n 	<li class=\"western\">It boost our immune system and ability to fight off illness</li>\r\n 	<li class=\"western\"><span lang=\"zxx\"><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">It </span></span></span></span><span style=\"color: #000080;\"><span lang=\"zxx\"><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">is good for our moods, increase positive emotions</span></span></span></span></span></li>\r\n 	<li class=\"western\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">It is </span></span><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">reduce</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">s</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\"> depression,</span></span></span><span style=\"color: #000080;\"><span lang=\"zxx\"><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\"> anger and hostility</span></span></span></span></span></li>\r\n</ul>\r\n<p class=\"western\" align=\"left\"><span style=\"color: #000000;\"><a href=\"http://www.choose2be.ca/wp-content/uploads/2017/03/images-1-2.jpg\"><img class=\"size-medium wp-image-1868 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/03/images-1-2-300x168.jpg\" alt=\"Mindfulness - meditation -be present - Yoga Nanaimo - Nanaimo - just be - meditation Nanaimo \" width=\"300\" height=\"168\" /></a>“<span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">The cultivation of mindfulness has roots in Buddhism, but most religions include some type of prayer or meditation technique that helps shift your thoughts away from your usual preoccupations toward an appreciation of the moment and a larger perspective on life. Mindfulness practice involves accepting whatever arises in your awareness at each moment. It involves being kind and forgiving toward yourself.” </span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">(Source: </span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">http://www.helpguide.org/harvard/benefits-of-mindfulness.htm</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">)</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">\r\n</span></span></span></p>\r\n<p class=\"western\" align=\"left\"><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\"><a href=\"http://www.choose2be.ca/wp-content/uploads/2017/03/images-8.jpg\"><img class=\"size-full wp-image-1864 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/03/images-8.jpg\" alt=\"Mindfulness - meditation -be present - Yoga Nanaimo - Nanaimo - just be - meditation Nanaimo \" width=\"255\" height=\"197\" /></a>One of the best anchor</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">s</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\"> to </span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">help you </span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">come back to the present moment is </span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">your</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\"> breath. Where ever you are, pause, </span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">and </span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">take a fews </span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">deep </span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">mindful breath</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">s</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">. A</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">nd remember, a</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\"> thousand miles journey start</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">s</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\"> one breath at a time!</span></span></span></p>', 'What is mindfulness and why should you practice it in your daily life?', '', 'publish', 'open', 'open', '', 'mindfulness-yoga-nanaimo', '', '', '2017-09-15 15:36:47', '2017-09-15 15:36:47', '', 0, 'http://www.choose2be.ca/?p=1862', 0, 'post', '', 0),
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INSERT INTO `wp_posts` (`ID`, `post_author`, `post_date`, `post_date_gmt`, `post_content`, `post_title`, `post_excerpt`, `post_status`, `comment_status`, `ping_status`, `post_password`, `post_name`, `to_ping`, `pinged`, `post_modified`, `post_modified_gmt`, `post_content_filtered`, `post_parent`, `guid`, `menu_order`, `post_type`, `post_mime_type`, `comment_count`) VALUES
(1872, 1, '2017-03-27 04:58:03', '2017-03-27 04:58:03', '<p class=\"western\" align=\"left\"><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\"><a href=\"http://www.choose2be.ca/wp-content/uploads/2017/03/images-3-2.jpg\"><img class=\"size-full wp-image-1866 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/03/images-3-2.jpg\" alt=\"Mindfulness - meditation -be present - Yoga Nanaimo - Nanaimo - just be - meditation Nanaimo \" width=\"251\" height=\"201\" /></a>Mindfulness is </span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">all </span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">about existing in the present moment </span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">by</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">, letting go of judgements, fears, regrets and expectations. It </span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">i</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">s the ability to be aware of the present, go beneath the cloud of emotions to clearly see the truth of what is happening.</span></span></span></p>\r\n<p class=\"western\" align=\"left\"><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">The untrained mind is often described as the “monkey mind” because it is constantly being distracted, </span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">moving </span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">from one thought, emotions or bod</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">ily</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\"> sensation to an other. </span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">The mind is stuck</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\"> in the past and or </span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">thinking about </span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">the future without really paying attention to what </span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">is</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\"> happening right now. Mindfulness is a form of meditation </span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">that brings you back to the present moment</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">.</span></span></span></p>\r\n<p class=\"western\" align=\"left\"><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\"><a href=\"http://www.choose2be.ca/wp-content/uploads/2017/03/images-2-3.jpg\"><img class=\"size-full wp-image-1867 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/03/images-2-3.jpg\" alt=\"Mindfulness - meditation -be present - Yoga Nanaimo - Nanaimo - just be - meditation Nanaimo \" width=\"233\" height=\"216\" /></a>You can start practicing mindfulness by a</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">llow</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">ing</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\"> yourself to do nothing. Spend some time alone, sitting quietly and focusing on experiencing the world around you exactly as it is. Embrace emotion, thought or bod</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">ily</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\"> sensation</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">s</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\"> b</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">y</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\"> allow</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">ing</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\"> them to pass </span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">by </span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">like the weather. Stop trying to control them, just observe with </span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">them </span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">equanimity, </span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">and try not to</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\"> judg</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">e what is happening</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">. </span></span></span></p>\r\n<p class=\"western\" align=\"left\"><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">Practicing mindfulness is really useful when you want to lose weight. Why? Because instead of putting food in your body while watching T.V. or </span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">some other distraction</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">, you are being fully present to how the food taste</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">s</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\"> and feel</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">s</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\"> in your body. You can be present within and be aware </span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">of whether</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\"> you are eating because you are hungry o</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">r</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\"> to </span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">push down</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\"> some emotion </span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">that is</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\"> rising up, </span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">like sadness or loneliness</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">.</span></span></span></p>\r\n<p class=\"western\" align=\"left\"><span style=\"color: #000000;\"> <a href=\"http://www.choose2be.ca/wp-content/uploads/2017/03/images-1.png\"><img class=\"size-full wp-image-1863 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/03/images-1.png\" alt=\"Mindfulness - meditation -be present - Yoga Nanaimo - Nanaimo - just be - meditation Nanaimo \" width=\"269\" height=\"187\" /></a>“<span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">Mindful eating” encourages healthier eating habits, helps </span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">you </span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">lose weight, and helps </span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">us to </span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">savour the food we eat. “Eating becomes a succession of moments of mindfulness that might include the sight and smell of the food, the physical sensation of your arm being raised to your mouth, the sound of the food being chewed, the taste of the food, and even the thought, \"This food is good.\"</span></span></span><em><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">Mindfulness enables us to make wise choices</span></span></span></em><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">.”</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">(Source:</span></span></span> <span style=\"color: #000080;\"><span lang=\"zxx\"><u><a href=\"https://www.psychologytoday.com/blog/turning-straw-gold/201106/6-benefits-practicing-mindfulness-outside-meditation\"><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">https://www.psychologytoday.com/blog/turning-straw-gold/201106/6-benefits-practicing-mindfulness-outside-meditation</span></span></span></a></u></span></span><span style=\"color: #000080;\"><span lang=\"zxx\"><u><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">)</span></span></span></u></span></span></p>\r\n\r\n<ul>\r\n 	<li class=\"western\"><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\"><a href=\"http://www.choose2be.ca/wp-content/uploads/2017/03/imgres-1.png\"><img class=\"size-medium wp-image-1869 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/03/imgres-1-300x129.png\" alt=\"Mindfulness - meditation -be present - Yoga Nanaimo - Nanaimo - just be - meditation Nanaimo \" width=\"300\" height=\"129\" /></a>It helps you sleep better.</span></span></span></li>\r\n 	<li class=\"western\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">It makes you a better person, </span></span><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">by </span></span></span><span style=\"color: #000080;\"><span lang=\"zxx\"><u><a href=\"http://www.huffingtonpost.com/2013/04/02/meditation-compassion-do-good_n_2993793.html?utm_hp_ref=healthy-living\"><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">making us more compassionate</span></span></span></a></u></span></span></li>\r\n 	<li class=\"western\">It helps us even when we’re not actively practicing it.</li>\r\n 	<li class=\"western\">It changes the brain and may be protective against mental illness.</li>\r\n 	<li class=\"western\">It could help people with arthritis to better handle stress and fatigue.</li>\r\n 	<li class=\"western\"><a href=\"http://www.choose2be.ca/wp-content/uploads/2017/03/imgres-1-4.jpg\"><img class=\"size-medium wp-image-1865 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/03/imgres-1-4-300x145.jpg\" alt=\"Mindfulness - meditation -be present - Yoga Nanaimo - Nanaimo - just be - meditation Nanaimo \" width=\"300\" height=\"145\" /></a>It can make your grades better;</li>\r\n 	<li class=\"western\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">It </span></span><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">helps us to tune out distractions, improve our memory and attention skills</span></span></span></li>\r\n 	<li class=\"western\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">It </span></span><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">increases density of gray matter in brain regions linked to learning, memory, emotion regulation, and empathy.</span></span></span></li>\r\n 	<li class=\"western\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">It lowers </span></span><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">the </span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">stress hormone cortisol</span></span></span></li>\r\n 	<li class=\"western\">It boost our immune system and ability to fight off illness</li>\r\n 	<li class=\"western\"><span lang=\"zxx\"><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">It </span></span></span></span><span style=\"color: #000080;\"><span lang=\"zxx\"><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">is good for our moods, increase positive emotions</span></span></span></span></span></li>\r\n 	<li class=\"western\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">It is </span></span><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">reduce</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">s</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\"> depression,</span></span></span><span style=\"color: #000080;\"><span lang=\"zxx\"><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\"> anger and hostility</span></span></span></span></span></li>\r\n</ul>\r\n<p class=\"western\" align=\"left\"><span style=\"color: #000000;\"><a href=\"http://www.choose2be.ca/wp-content/uploads/2017/03/images-1-2.jpg\"><img class=\"size-medium wp-image-1868 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/03/images-1-2-300x168.jpg\" alt=\"Mindfulness - meditation -be present - Yoga Nanaimo - Nanaimo - just be - meditation Nanaimo \" width=\"300\" height=\"168\" /></a>“<span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">The cultivation of mindfulness has roots in Buddhism, but most religions include some type of prayer or meditation technique that helps shift your thoughts away from your usual preoccupations toward an appreciation of the moment and a larger perspective on life. Mindfulness practice involves accepting whatever arises in your awareness at each moment. It involves being kind and forgiving toward yourself.” </span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">(Source: </span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">http://www.helpguide.org/harvard/benefits-of-mindfulness.htm</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">)</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">\r\n</span></span></span></p>\r\n<p class=\"western\" align=\"left\"><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\"><a href=\"http://www.choose2be.ca/wp-content/uploads/2017/03/images-8.jpg\"><img class=\"size-full wp-image-1864 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/03/images-8.jpg\" alt=\"Mindfulness - meditation -be present - Yoga Nanaimo - Nanaimo - just be - meditation Nanaimo \" width=\"255\" height=\"197\" /></a>One of the best anchor</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">s</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\"> to </span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">help you </span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">come back to the present moment is </span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">your</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\"> breath. Where ever you are, pause, </span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">and </span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">take a fews </span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">deep </span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">mindful breath</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">s</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">. A</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">nd remember, a</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\"> thousand miles journey start</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">s</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\"> one breath at a time!</span></span></span></p>', 'What is mindfulness and why should you practice it in your daily life?', '', 'inherit', 'closed', 'closed', '', '1862-revision-v1', '', '', '2017-03-27 04:58:03', '2017-03-27 04:58:03', '', 1862, 'http://www.choose2be.ca/1862-revision-v1/', 0, 'revision', '', 0),
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(1874, 1, '2017-03-28 04:42:39', '2017-03-28 04:42:39', '', 'newsletter', '', 'publish', 'closed', 'closed', '', 'newsletter', '', '', '2017-03-28 04:49:43', '2017-03-28 04:49:43', '', 0, 'http://www.choose2be.ca/?post_type=shop_coupon&#038;p=1874', 0, 'shop_coupon', '', 0),
(1875, 1, '2017-03-28 05:21:32', '2017-03-28 05:21:32', '', 'Order &ndash; March 28, 2017 @ 05:21 AM', 'I\'ve really enjoyed your belly dance classes and thought I\'d try this as a way to continue working with you over the summer.', 'wc-processing', 'open', 'closed', 'order_58d9f2847340e', 'order-mar-28-2017-0520-am', '', '', '2017-03-28 05:21:32', '2017-03-28 05:21:32', '', 0, 'http://www.choose2be.ca/?post_type=shop_order&#038;p=1875', 0, 'shop_order', '', 2),
(1876, 1, '2017-03-29 20:48:47', '2017-03-29 20:48:47', '<a href=\"http://www.choose2be.ca/wp-content/uploads/2017/01/HIIT-6.jpg\"><img class=\"size-medium wp-image-1679 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/01/HIIT-6-300x300.jpg\" alt=\"HIIT - High intensity interval training - Bootcamp - Nanaimo - weight loss - personal training -personal trainer\" width=\"300\" height=\"300\" /></a>I love HIIT, which stands for High Intensity Interval Training. It\'s a highly effective training method that can get you in the best shape in the least amount of time. Since I am a mom my time is limited: I don\'t have 2 hours a day to devote to the gym. I now use HIIT to train and love it. Instead of taking so many rest breaks like I had been previously been doing I can do much more in less time.\n\nHIIT allows me to be more present with the exercise I am doing and not worry about counting repetitions. Remember, when you stay in your comfort zone you don\'t get the results you want. We have to get out of our comfort zone to make changes to our body. For example, if you do a cardiovascular exercise using the treadmill or the elliptical machine, it would be a good idea to switch thing<span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"><span lang=\"en-CA\">s</span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"> up. You can warm up for 5 minutes then do 30 seconds jogging, running or sprinting, then 90 seconds </span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"><span lang=\"en-CA\">of </span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\">fast walking. Do 5 - 10 intervals like these and then your regular stretches. That way you will burn more calories and improve your overall fitness. </span></span></span>\n\n<span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\">I use HIIT for strength training as well, by moving quickly between sets to work out different parts of the body. There are so many different way</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"><span lang=\"en-CA\">s</span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"> of doing it but </span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"><span lang=\"en-CA\">I </span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\">want to share with you some of my favorite HIIT workouts. </span></span></span>\n<h3><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\">#1- 30 seconds on/10 seconds off </span></span></span></h3>\n<span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\">Choose four different strength exercise</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"><span lang=\"en-CA\">s</span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\">. For example; squat or jump squat, push up, lunge or jump lunge and plank. Then set a timer for 30 seconds on, 10 seconds off,</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"><span lang=\"en-CA\"> for</span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"> 16 rounds. So you would perform each exercise in a circuit for 4 rounds total. This will take you 10 minutes. </span></span></span>\n<h3><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\">#2 - 20 seconds on/10 seconds off</span></span></span></h3>\n<span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\">Tabata timing is 20 seconds on, 10 seconds off for 8 rounds (a total of 4 minutes). This can be perform</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"><span lang=\"en-CA\">ed</span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"> with the same exercise for the 8 rounds or 2 different exercise</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"><span lang=\"en-CA\">s</span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"> that you alternate. </span></span></span>\n<h3><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\">#3 - 12 seconds on/8 seconds off</span></span></span></h3>\n<span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\">This one is an-other of my favorites</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\">. You do 12 seconds of an exercise and 8 seconds harder without a pause for 3 rounds. This is a total of 1 minute per exercise. For example, a full bodyweight squat for 12 seconds to jump squat for 8 seconds and repeat</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"><span lang=\"en-CA\"> for</span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"> a total of three time</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"><span lang=\"en-CA\">s</span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\">. This interval is only a minute but so intense. </span></span></span>\n<h3><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\">#4 - 45 seconds on/15 seconds off</span></span></span></h3>\n<span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\">Another simple interval that can be use</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"><span lang=\"en-CA\">d</span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"> is 45 seconds on, 15 seconds off  6 rounds. I usually use 2 different exercises or alternate side. For example step up on a chair, I would put my right leg on my chair and do 45 seconds with </span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"><span lang=\"en-CA\">my </span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\">right leg, take 15 seconds to quickly stretch and catch my breath, then switch leg. Repeat 3 times on each leg for a total of 6 rounds. </span></span></span>\n\nI use HIIT in so many of my classes like Bootcamp, Butts &amp;Guts and I\'ve even thought <span lang=\"en-CA\">of using it in </span>Yoga interval<span lang=\"en-CA\">s</span> using similar techniques to switch thing<span lang=\"en-CA\">s</span> up. Have you use<span lang=\"en-CA\">d</span> them before? What is your favorite HIIT? Let me know your thought<span lang=\"en-CA\">s</span>.\n\n<a name=\"_GoBack\"></a><a href=\"http://www.choose2be.ca/wp-content/uploads/2017/01/HIIT.jpg\"><img class=\" wp-image-1680 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/01/HIIT-300x221.jpg\" alt=\"HIIT - High intensity interval training - Bootcamp - Nanaimo - weight loss - personal training -personal trainer\" width=\"280\" height=\"206\" /></a><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"><a href=\"http://www.choose2be.ca/wp-content/uploads/2017/01/HIIT-3.jpg\"><img class=\"alignnone wp-image-1676\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/01/HIIT-3-300x142.jpg\" alt=\"HIIT - High intensity interval training - Bootcamp - Nanaimo - weight loss - personal training -personal trainer\" width=\"285\" height=\"135\" /></a></span></span></span>\n\n&nbsp;\n\n&nbsp;\n\n&nbsp;', 'High Intensity Interval Training (aka HIIT)', '', 'inherit', 'closed', 'closed', '', '1666-autosave-v1', '', '', '2017-03-29 20:48:47', '2017-03-29 20:48:47', '', 1666, 'http://www.choose2be.ca/1666-autosave-v1/', 0, 'revision', '', 0),
(1877, 1, '2017-03-29 20:49:48', '2017-03-29 20:49:48', '<a href=\"http://www.choose2be.ca/wp-content/uploads/2017/01/HIIT-6.jpg\"><img class=\"size-medium wp-image-1679 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/01/HIIT-6-300x300.jpg\" alt=\"HIIT - High intensity interval training - Bootcamp - Nanaimo - weight loss - personal training -personal trainer\" width=\"300\" height=\"300\" /></a>I love HIIT, which stands for High Intensity Interval Training. It\'s a highly effective training method that can get you in the best shape in the least amount of time. Since I am a mom my time is limited: I don\'t have 2 hours a day to devote to the gym. I now use HIIT to train and love it. Instead of taking so many rest breaks like I had been previously been doing I can do much more in less time.\r\n\r\nHIIT allows me to be more present with the exercise I am doing and not worry about counting repetitions. Remember, when you stay in your comfort zone you don\'t get the results you want. We have to get out of our comfort zone to make changes to our body. For example, if you do a cardiovascular exercise using the treadmill or the elliptical machine, it would be a good idea to switch thing<span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"><span lang=\"en-CA\">s</span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"> up. You can warm up for 5 minutes then do 30 seconds jogging, running or sprinting, then 90 seconds </span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"><span lang=\"en-CA\">of </span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\">fast walking. Do 5 - 10 intervals like these and then your regular stretches. That way you will burn more calories and improve your overall fitness. </span></span></span>\r\n\r\n<span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\">I use HIIT for strength training as well, by moving quickly between sets to work out different parts of the body. There are so many different way</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"><span lang=\"en-CA\">s</span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"> of doing it but </span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"><span lang=\"en-CA\">I </span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\">want to share with you some of my favorite HIIT workouts. </span></span></span>\r\n<h3><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\">#1- 30 seconds on/10 seconds off </span></span></span></h3>\r\n<span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\">Choose four different strength exercise</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"><span lang=\"en-CA\">s</span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\">. For example; squat or jump squat, push up, lunge or jump lunge and plank. Then set a timer for 30 seconds on, 10 seconds off,</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"><span lang=\"en-CA\"> for</span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"> 16 rounds. So you would perform each exercise in a circuit for 4 rounds total. This will take you 10 minutes. </span></span></span>\r\n<h3><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\">#2 - 20 seconds on/10 seconds off</span></span></span></h3>\r\n<span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\">Tabata timing is 20 seconds on, 10 seconds off for 8 rounds (a total of 4 minutes). This can be perform</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"><span lang=\"en-CA\">ed</span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"> with the same exercise for the 8 rounds or 2 different exercise</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"><span lang=\"en-CA\">s</span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"> that you alternate. </span></span></span>\r\n<h3><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\">#3 - 12 seconds on/8 seconds off</span></span></span></h3>\r\n<span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\">This one is an-other of my favorites</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\">. You do 12 seconds of an exercise and 8 seconds harder without a pause for 3 rounds. This is a total of 1 minute per exercise. For example, a full bodyweight squat for 12 seconds to jump squat for 8 seconds and repeat</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"><span lang=\"en-CA\"> for</span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"> a total of three time</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"><span lang=\"en-CA\">s</span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\">. This interval is only a minute but so intense. </span></span></span>\r\n<h3><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\">#4 - 45 seconds on/15 seconds off</span></span></span></h3>\r\n<span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\">Another simple interval that can be use</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"><span lang=\"en-CA\">d</span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"> is 45 seconds on, 15 seconds off for 6 rounds. I usually use 2 different exercises or alternate side. For example, for step up on a chair, I would put my right leg on my chair and do 45 seconds with </span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"><span lang=\"en-CA\">my </span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\">right leg, take 15 seconds to quickly stretch and catch my breath, then switch leg. Repeat 3 times on each leg for a total of 6 rounds. </span></span></span>\r\n\r\nI use HIIT in so many of my classes like Bootcamp, Butts &amp;Guts and I\'ve even<span lang=\"en-CA\"> use it in </span>Yoga interval<span lang=\"en-CA\">s</span> using similar techniques to switch thing<span lang=\"en-CA\">s</span> up. Have you use<span lang=\"en-CA\">d</span> them before? What is your favorite HIIT? Let me know your thought<span lang=\"en-CA\">s</span>.\r\n\r\n<a name=\"_GoBack\"></a><a href=\"http://www.choose2be.ca/wp-content/uploads/2017/01/HIIT.jpg\"><img class=\" wp-image-1680 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/01/HIIT-300x221.jpg\" alt=\"HIIT - High intensity interval training - Bootcamp - Nanaimo - weight loss - personal training -personal trainer\" width=\"280\" height=\"206\" /></a><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"><a href=\"http://www.choose2be.ca/wp-content/uploads/2017/01/HIIT-3.jpg\"><img class=\"alignnone wp-image-1676\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/01/HIIT-3-300x142.jpg\" alt=\"HIIT - High intensity interval training - Bootcamp - Nanaimo - weight loss - personal training -personal trainer\" width=\"285\" height=\"135\" /></a></span></span></span>\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;', 'High Intensity Interval Training (aka HIIT)', '', 'inherit', 'closed', 'closed', '', '1666-revision-v1', '', '', '2017-03-29 20:49:48', '2017-03-29 20:49:48', '', 1666, 'http://www.choose2be.ca/1666-revision-v1/', 0, 'revision', '', 0),
(1878, 1, '2017-03-29 20:53:13', '2017-03-29 20:53:13', '<p style=\"text-align: justify;\"><a href=\"http://www.choose2be.ca/wp-content/uploads/2016/09/Raw-Nanaimo-bars-1.jpg\"><img class=\"alignright wp-image-1081 size-medium\" src=\"http://www.choose2be.ca/wp-content/uploads/2016/09/Raw-Nanaimo-bars-1-300x225.jpg\" alt=\"Raw Nanaimo bars - healthy desert- raw cake - Nanaimo\" width=\"300\" height=\"225\" /></a>I’ve always add a sweet tooth! When I was a kid I used to bake brownies, cookies and always had dessert after diner. Now I know that sugar can really affect your body and health. Did you know that one tablespoon of sugar can lower your immune system for 24 hours? I’ve became a big fan of raw dessert, because they are healthy and so simple to make. Last weekend I made this Raw Nanaimo bar and it was soooo good. I tweeked the original recipe and I am really happy with the result. So skip the refined sugar and use honey. There are so many medicinal properties to honey. I’ve also used stevia, which is a natural sweetener that doesn’t affect your blood sugar. I used to not like the taste of it but now I use less honey and add stevia and I can’t even taste it anymore. Let me know how you like this recipe. Enjoy!</p>\r\n\r\n<h3 class=\"p1\"><i> </i>Will make 12-16 Raw Nanaimo Bars</h3>\r\n<p class=\"p1\"><b>Nanaimo Bars Base Layer: Chocolate Crust Ingredients</b></p>\r\n\r\n<ul class=\"ul1\">\r\n 	<li class=\"li1\">1 Cup Slivered Almonds</li>\r\n 	<li class=\"li1\">1/2 Cup Soaked Dates</li>\r\n 	<li class=\"li1\">1/2 Cup Unsweetened Shredded Coconut</li>\r\n 	<li class=\"li1\">1/4 Cup Cocoa Powder</li>\r\n 	<li class=\"li1\">Dash of Salt</li>\r\n</ul>\r\n<p class=\"p1\"><b>Nanaimo Bars Middle Layer: Cream Ingredients</b></p>\r\n\r\n<ul class=\"ul1\">\r\n 	<li class=\"li1\">1/4 Cup Coconut Oil</li>\r\n 	<li class=\"li1\">1/2 Cup Soaked Cashews</li>\r\n 	<li class=\"li1\">3 Tbsp Raw unpasteurized Honey</li>\r\n 	<li class=\"li1\">A few drops of stevia</li>\r\n 	<li class=\"li1\">1/4 Cup Coconut Milk</li>\r\n 	<li class=\"li1\">1/2 Tsp Vanilla Extract</li>\r\n</ul>\r\n<p class=\"p1\"><b>Nanaimo Bars Top Layer: Chocolate Topping Ingredients</b></p>\r\n\r\n<ul class=\"ul1\">\r\n 	<li class=\"li1\">1/2 Cup Soaked Cashews</li>\r\n 	<li class=\"li1\">1/2 Cup Cocoa Powder</li>\r\n 	<li class=\"li1\">1/2 Cup Coconut Oil</li>\r\n 	<li class=\"li1\">1/4 Cup Raw unpasteurized Honey</li>\r\n 	<li class=\"li1\">A fews drops of stevia</li>\r\n</ul>\r\n<p class=\"p1\"><b>Directions:</b></p>\r\n\r\n<ol class=\"ol1\">\r\n 	<li class=\"li1\">Place all base layer ingredients into the food processor and blend until dough like. <em>Make sure to stop the food processor to scrape down the sides and process more.</em></li>\r\n 	<li class=\"li1\">Place this dough into the 8 X 8 baking pan and press down firmly</li>\r\n 	<li class=\"li1\">Place all middle layer ingredients into the food processor and blend until smooth. <em>Make sure to stop the food processor to scrape down the sides and process more.</em></li>\r\n 	<li class=\"li1\">Add this onto the base layer in the 8 X 8 baking pan and spread evenly.</li>\r\n 	<li class=\"li1\">Place all the top layer ingredients into the food processor and blend until smooth. <em>Make sure to stop the food processor to scrape down the sides and process more.</em></li>\r\n 	<li class=\"li1\">Add this final layer on the middle layer and spread evenly.</li>\r\n 	<li class=\"li1\">Place into the freezer for 1-3 hours.</li>\r\n 	<li class=\"li1\">Remove from the freezer, cut and serve.</li>\r\n 	<li class=\"li1\"><b>*Tip –</b> Store Raw Nanaimo Bars in the freezer.</li>\r\n</ol>', 'Healthy Raw Nanaimo Bar from Nanaimo', '', 'inherit', 'closed', 'closed', '', '1054-revision-v1', '', '', '2017-03-29 20:53:13', '2017-03-29 20:53:13', '', 1054, 'http://www.choose2be.ca/1054-revision-v1/', 0, 'revision', '', 0),
(1879, 1, '2017-03-30 20:11:23', '2017-03-30 20:11:23', '', 'IMG_3620', '', 'inherit', 'open', 'closed', '', 'img_3620', '', '', '2017-03-30 20:11:42', '2017-03-30 20:11:42', '', 116, 'http://www.choose2be.ca/wp-content/uploads/2016/02/IMG_3620.jpg', 0, 'attachment', 'image/jpeg', 0),
(1882, 1, '2017-04-05 21:34:43', '2017-04-05 21:34:43', '', 'Order &ndash; April 5, 2017 @ 09:34 PM', '', 'wc-processing', 'open', 'closed', 'order_58e5625a208e0', 'order-apr-05-2017-0932-pm', '', '', '2017-04-05 21:34:43', '2017-04-05 21:34:43', '', 0, 'http://www.choose2be.ca/?post_type=shop_order&#038;p=1882', 0, 'shop_order', '', 2),
(2256, 1, '2017-10-20 21:43:41', '2017-10-20 21:43:41', 'Call <span id=\"render_title_container\" class=\"title\"><span id=\"snippet_title\">Véronique Rioux</span></span> : 250-591-8524\r\n\r\nEmail Me : <a href=\"mailto:Info@Choose2be.ca\">Info@Choose2be.ca </a>\r\n\r\nFacebook: <a href=\"https://www.facebook.com/choose2be\">Join Me on Facebook</a>\r\n\r\n<hr />\r\n\r\n<h3>Map to VIU Location</h3>\r\nClick on map for larger version ...\r\n\r\n<a href=\"http://www.choose2be.ca/wp-content/uploads/2016/12/VIU-Map.png\"><img class=\"alignnone size-medium wp-image-1372\" src=\"http://www.choose2be.ca/wp-content/uploads/2016/12/VIU-Map-300x264.png\" alt=\"viu-map\" width=\"300\" height=\"264\" /></a>\r\n\r\n&nbsp;\r\n\r\n<strong><span style=\"color: #800000;\">FREE Listing in the Directory:</span></strong>\r\n\r\n<a href=\"http://www.relevantdirectory.com/north-america/canada/health/\">Health Directory of Canada</a> - free online catalog of relevant and useful web sites. Free submit a site to Canada web directory and link exchange.\r\n\r\n<a href=\"http://www.yoga-centers-directory.net/\">www.yoga-centers-directory.net</a> or <a href=\"http://www.self-realization.com/\">www.self-realization.com</a>', 'Contact Us', '', 'inherit', 'closed', 'closed', '', '1368-revision-v1', '', '', '2017-10-20 21:43:41', '2017-10-20 21:43:41', '', 1368, 'http://www.choose2be.ca/1368-revision-v1/', 0, 'revision', '', 0);
